Caribbean Chicken with Rice and Beans
Jerk chicken, kidney beans and sweet potato in a delicately-spiced coconut sauce.
Pot For One
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- Like all of our Pots for One, this is a full meal in itself that clocks in under 400 calories and is less than a third of your daily Reference Intake (RI) in sugar, salt, fat and saturated fat
- It cooks from frozen in the microwave in minutes
- It's a complete meal for one, so perfect for lunch or a quick supper
Other meals under 400 calories:
- All of our Pots for One have fewer than 400 calories, but we have other meals in this category. However, unlike the Pots, you will want to add your own veg and possibly some carbs like rice or potatoes, which may sneak them over the 400 mark (which shouldn’t be a problem for your main meal of the day). Explore the range here.
Nutrition
| Typical Values | Per 100g | Per Portion |
|---|---|---|
| Energy (kJ) | 453 | 1,518 |
| Energy (cal) | 108 | 362 |
| Protein (g) | 7.6 | 25.5 |
| Carbohydrate (g) | 10.9 | 36.5 |
| of which: sugars (g) | 4.4 | 14.7 |
| Fat (g) | 3.8 | 12.7 |
| of which are saturates (g) | 0.6 | 2 |
| Fibre (g) | 1.4 | 4.7 |
| Sodium (g) | 0.16 | 0.55 |
| Salt (g) | 0.4 | 1.375 |
Please Note: The details above are correct as of 1 September 2020 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Ingredients
AT COOK WE USE THE SAME INGREDIENTS YOU WOULD USE AT HOME.
We never put additives or preservatives into our food. We do occasionally use kitchen cupboard ingredients that include some additives in their sub-ingredients (for example Worcestershire Sauce used in our Spaghetti Bolognese, which contains Tamarind Extract).
Cooked Basmati Rice (19%), Chicken (18%), Onions, Chopped Tomatoes, Water, Black Eye Beans (7%), Sweet Potato (6%), Red Peppers, Red Kidney Beans (4%), Rapeseed Oil, Tomato Puree, Coconut Milk (2%) (contains: Coconut, water.), Sweetened Dried Cranberries (contain: Cranberries, Sugar, Sunflower Oil.), Demerara Sugar, Garlic, Coriander, Cinnamon, Salt, Lime Zest, Lemongrass Puree [Sulphites] (contains: Lemongrass, Lemon Juice, Salt.), Ginger Puree, Madras Powder [Mustard], Mustard Seeds, Ground Cumin, Ground Coriander, Turmeric, Garam Masala (contains: Ground Coriander, Ground Cumin, Ground Cassia, Fine Black Pepper, Ground Star Anise, Ground Ginger, Ground Green Cardamom, Ground Pimento, Ground Black Cardamom, Ground Cloves, Ground Bay Leaves, Ground Nutmeg), Lemon Juice, Bay Leaf, Nutmeg, Cloves, Chilli Powder. This product is made in our kitchen in Kent using chicken from the EU.
Please Note: The details above are correct as of 1 September 2020 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Cooking/Serving Instructions
These cooking instructions are only a guide. Your appliance may have a personality of its own (or a different power rating). Please adjust accordingly.
serves 1
*MICROWAVE ONLY*
COOK FROM FROZEN
Microwave:
Defrost Instructions:
Should this product defrost, keep refrigerated and eat within 2 days. Follow the microwave guidelines but cook for 2 minutes, stir, then a further 1 minute.
Extra Warnings:
Although every care has been taken to remove all bones, some may remain. Steam may be released when removing film lid.
Please Note: The details above are correct as of 1 September 2020 but as we are constantly improving our recipes it is essential to check the label on the packaging.
Allergens
Mustard, Sulphites
This product has been made in a kitchen that uses nut ingredients
Please Note: The details above are correct as of 1 September 2020 but as we are constantly improving our recipes it is essential to check the label on the packaging.
