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Hi y'all! My name is Elizabeth Knicely, but I go by Liz. I am a 35 year old wife and mother of 3 wonderful children. I am also a pet owner of a cat, dog and turtle. I am an avid home chef, ambitious artist and amateur comedian. I'm just a small town girl trying to leave a mark on this world. Welcome to my blog!

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One Pan Caribbean Jerk Chicken with Pineapple-Coconut Rice

Updated: Oct 5, 2021

Incredible One Pan Caribbean Jerk Chicken with a unique, flavorful pineapple-coconut rice. This easy, one pan meal has a homemade jerk seasoning and is perfect for meal prep!

PREP TIME: 30 minutes

COOK TIME: 30 minutes

TOTAL TIME: 1 hour




4 boneless skinless chicken thighs (about 1.25-1.5 pounds)

1/2 tablespoon Olive or Avocado Oil

3 Garlic Cloves, minced

1 tablespoon Fresh Ginger, Grated

2 tablespoons Gluten Free Soy Sauce

1 tablespoon Apple Cider Vinegar

1 tablespoon Lime Juice

1/2 tablespoon Honey

1/2 tablespoon Ground Allspice

1/2 teaspoon Ground Cinnamon

1 teaspoon Dried Thyme

1/4 teaspoon Cayenne Pepper

1/2 teaspoon Sea Salt

Freshly Ground Black Pepper, to taste


1/2 tablespoon Olive or Avocado Oil

1 bunch Green Onions, Sliced

1 large Red Bell Pepper, cut into chunks

1 (15 ounce) can Lite Coconut Milk

1 cup fresh or frozen Pineapple Chunks

1 cup Basmati White Rice (don't use brown, it will take too long to cook)


Green Onions

Fresh Lime


1. Add chicken to a large bowl. Add in 1 tablespoon olive or avocado oil and your jerk seasoning: garlic, ginger, soy sauce, apple cider vinegar, lime juice, honey, allspice, cinnamon, dried thyme, cayenne pepper, sea salt and black pepper. Use clean hands to toss the chicken in the mixture.

2. Cover and allow chicken to marinated for at least 30 minutes or up to 6 hours.

3. Next add 1/2 tablespoon olive or avocado oil to a large deep 10 inch skillet and place over medium high heat. (If you do not have a skillet a large pot will also work very well!) Once oil is hot, add in chicken and season with a little more sea salt and pepper. Cook until browned 4-5 minutes, then flip and cook an additional 4-5 minutes. Remove from pan and transfer to a plate.

4. In the same skillet (it should be greased enough already for sauteing), add green onions, red bell pepper chunks; saute for 1-2 minutes. Then add in coconut milk and rice and stir well to combine. Bring to a simmer then fold in the pineapple, making sure it is evenly distributed. Add browned chicken on top.

4. Reduce heat to low, cover the skillet immediately and cook for 20-25 minutes. After 20-25 minutes, most of the liquid should be absorbed and rice should be cooked. Serve immediately. Garnish with green onions and serve with a squeeze of fresh lime juice.

5. To meal prep: This meal serves four. Place rice in a meal prep container and top with 1 chick thigh. Garnish with green onions and fresh lime juice. Store in the fridge for up to 5 days.


**Do not use brown rice. It takes a lot longer to cook and I would NOT recommend. Cauliflower rice works well in this recipe. If you are looking for an alternative, I would recommend subbing about 2/3 cup quinoa. The cooking time and liquid ratio would stay the same.

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