Macro Perfect Jerk Chicken Chili

Prep: 4 min 

Cook: 45 min 

Makes: 4 servings 

Calories: 482 g/serv

• Protein: 35g, (29%)
• Carb: 45g, (38%)
• Fat: 18g, (33%)

Ingredients 

Chicken

• 1 tsp Chinese five-spice powder
• ½ orange, zest only
• 1 lime, juice only
• 2 scallions, stem ends removed
• 2 scotch bonnet or habanero peppers, stems removed and halved
• 1 sprig of fresh thyme, leaves only
• 2 garlic cloves, peeled
• 2 tsp kosher salt, divided
• 1 tsp black pepper, divided
• 1 lb chicken breast fillets, boneless and skinless

Chili

• 2 tbs high oleic sunflower oil
• 1 medium yellow onion, diced small
• 1 orange or yellow bell pepper, diced small
• 1 red bell pepper, diced small
• 1 cup chicken broth
• 2 cups water
• 1 sprig of fresh thyme
• 1 (15-ounce) can black beans, rinsed and drained
• 1 Roma tomato, seeds removed and diced
• 2 cups canned corn kernels, drained
• 1 avocado, diced small

Instructions 

1.  Add the Chinese five-spice powder to a food processor with the orange zest, lime juice, scallions, hot peppers, thyme, garlic, half the salt, and half the black pepper. Process or blend until you have a loose paste.
2.  Pat the chicken dry, pound it to an even thickness so it cooks evenly, and apply 60-70% of the paste to the chicken. Reserve the rest.
3.  Preheat a grill pan or cast-iron skillet over medium-high heat. Let it heat until smoking.
4.  Lightly brush the pan or skillet with some oil, then transfer your chicken to it. Cook the chicken for 6-8 minutes per side, or until the chicken is nicely browned with charred spots and the internal temperature reaches a safe 165°F. The total cooking time depends on how thin you pound the chicken breasts.
5.  Heat a Dutch oven over medium-high heat. Add the remaining sunflower oil once the cooking vessel is hot.
6.  Once the oil is hot, toss in the onion and bell peppers. Sauté for 5-8 minutes, then stir in the remaining jerk paste and cook while stirring until it starts to brown a bit and stick to the pan.
7.  Pour in the chicken broth and water, scraping the bottom to release any fond.
8.  Bring to a boil. Toss in the sprig of thyme, the remaining salt and black pepper, as well as the black beans and tomato. Stir.
9.  Return to a boil, reduce to a simmer, and leave to simmer uncovered for 15 minutes.
10.  Towards the end of the 15 minutes, dice the chicken into bite-sized cubes, then add the chicken and corn to the pot.
11.  Cook for another 5 minutes to ensure everything is heated through. Once done, taste the chili and adjust the salt and pepper if needed. Ladle into bowls, top with diced avocado, and enjoy.

Notes

• Remove the ribs and seeds of the habaneros, reduce the amount to 1 pepper, or swap with jalapeños if sensitive to spice.
• Run your kitchen exhaust fan before you start cooking to prevent smoke.
• Mash a portion of the beans before adding it to the pot if you prefer a thicker chili.
• Jerk chicken chili can be stored in an airtight container and refrigerated for 2-3 days.
• You can also freeze the chili for longer storage. If frozen, jerk chicken chili will last up to 3 months.