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Caribbean Lunch bowl, Bajan fried chicken, cajan fried chicken recipe, Cuban lunch bowl recipe, healthy lunch bowl ideas, healthy buddha bowl ideas

CARIBBEAN LUNCH BOWL WITH BAJAN FRIED CHICKEN

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6
Author: Hello Ani
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Ingredients

BAJAN FRIED CHICKEN

  • 3 chicken breast
  • 1 yellow onion - sliced into rounds
  • 2 green onions (spring onions - white and some of green part, finely minced)
  • ½ green bell pepper - seeded and finely chopped
  • 1 hot chili pepper - such as red Fresno, or jalapeño, minced)
  • 1 tablespoon fresh oregano - may be substituted with freeze dried)
  • 1 sprig of fresh thyme - minced, or 1 teaspoon dried
  • 1 cloves garlic - minced
  • 1 tablespoon ketchup
  • 1 tablespoon dark rum - alternatively use water
  • ½ cup flour
  • ¼ teaspoon baking powder
  • ½ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • 1 ½ vegetable oil - for frying

COCONUT RICE

  • 1 ½ cups basmati rice
  • 1 cups water
  • 13 oz Coconut Milk (1 can - I like the Brand "Choakoh")
  • ½ teaspoon salt

BLACK BEANS IN GARLIC

  • 30 oz black beans (2 cans - or 3 cups cooked beans)
  • 1 clove garlic minced
  • 1 tablespoon butter
  • salt and pepper
  • 3 tablespoon white wine
  • 1 tablespoon yellow onion -very finely minced

FRIED PLANTAINS

  • 2 large ripe plantains - the peel turns dark when ripe. Peel and slice diagonal with about ¾ inch thickness.
  • 2 tablespoon butter - alternatively use coconut oil
  • 1 tablespoon brown sugar
  • sprinkle lightly with cinnamon (optional)
  • 2 tablespoon dark rum/or whiskey (optional)

Instructions

  • Makes 4 - 6 servings
    BAJAN FRIED CHICKEN
    Combine all minced ingredients, ketchup, and rum in a large bowl. Season the chicken with a little salt and pepper. Cut into thick strips. Submerge chicken into the marinade. Cover the bowl tightly with plastic wrap, and refrigerate for 2 hours, or longer.
    Heat oil in frying pan until hot. Combine flour, baking powder, salt and pepper. Coat chicken pieces with the flour mixture, then fry over medium heat until cooked and golden brown on both sides, 15 to 20 minutes. Serve hot. (You can also fry the onions from the marinade in the same pan)
    COCONUT RICE
    Place Rice, water, and coconut milk in a medium size sauce pan. Add salt. Turn the heat on to medium/high, and bring to a simmer. (the top will be foaming)
    Place a tight fitting lid on, then turn the heat down to medium - to medium/low. Cook for 12 to 15 minutes. Peek into the sauce pan to see if all the liquid has absorbed, and if salt needs to be adjusted to your liking.
    Remove from heat, and leave for 5 to 10 minutes with lid on, then fluff with fork. Rice should be nice and fluffy!
    BLACK BEANS IN GARLIC
    Finely mince the garlic and onion. Add butter to a medium size sauce pan, and melt over medium heat. Add the onion, and cook onion for about 1 minute, then add the garlic. Cook another minute. Pour the beans with their liquid into the pan. Season with salt and pepper, and bring to a simmer. Once the beans are cooking, about 5 minutes in, add the white wine. Continue to cook on medium heat for another 8 to 10 minutes. No lid.
    FRIED PLANTAINS
    Add butter to a large fry pan, medium heat. Once butter has melted, carefully place the plantain slices. Fry about 2 minutes, they should be golden brown. Then carefully flip them over to the other side, and cook for about 2 minutes. Now sprinkle them with brown sugar/ and or cinnamon. Turn the heat up to medium/high. Add a splash of rum, or whiskey. Tilt the pan, and give it a quick swirl. Just for a minute, and they are done! Of course you can leave out the alcohol if you prefer. Alcohol burns off with heat, and it is just for flavoring!
    ASSEMBLE INTO A BOWL
    Place some lettuce leaves in the bottom of bowl. Add a scoop of rice, a scoop of beans, chicken, and some plantains. Maybe a little salsa to go with, or serve with a beautiful Cuban Salad. (Pictured here). Salad recipe is on my website www.helloani.com

Notes

I hope you are enjoying this meal as much as my family does! I would appreciate it if you would be so kind and leave a star review on my website. This would help out tremendously other viewers. 
xx, Diana

Nutrition

Calories: 808kcal | Carbohydrates: 106g | Protein: 44g | Fat: 24g | Saturated Fat: 17g | Cholesterol: 88mg | Sodium: 612mg | Potassium: 1527mg | Fiber: 15g | Sugar: 13g | Vitamin A: 1053IU | Vitamin C: 34mg | Calcium: 86mg | Iron: 7mg
COURSE: Dinner, Main Course
CUISINE: Bajan, Caribbean, Cuban
KEYWORD: Caribbean Lunch bowl, Carribbean food, Cuban food, Lunch Bowl
DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram and/ or Facebook. Tag @helloani.blog and hashtag it #helloani. I'd love to see your creations!