Swift Jerk

Jamaican jerk chicken is rubbed with a combination of herbs and spices, usually thyme, chiles, cinnamon and allspice. If you don’t have these spices in your pantry, Jamaican jerk-blend seasoning is available in the spice section of supermarkets.

True jerk chicken takes hours of slow pit cooking, but you can get a hint of the flavor--and a great meal--by rubbing chicken with jerk spices.

Our jerk blend contains one small smoked habanero chile. As you’ve doubtless heard, habaneros are very hot. Some testers in The Times Test Kitchen loved it while others felt it was too spicy; if you’re not a hot-food lover, try putting in just part of the pepper. And if you can’t find dried smoked habaneros, fresh ones work well too.

To accompany the chicken, pick up a quarter of a pineapple from the produce section to add to the grill.

Serve with rice and beans and fresh fruit juices.

Menu (30 MINUTES OR LESS)

Jerk Chicken

Grilled Pineapple

Red Beans and Rice

COUNTDOWN

30 minutes before: Start boiling water for rice. Make jerk spice mix.

25 minutes before: Add rice to water, cover and begin cooking. Rub chicken with jerk seasoning.

20 minutes before: Slice pineapple.

15 minutes before: Begin grilling chicken.

10 minutes before: Add pineapple to grill pan.

5 minutes before: Stir beans and cilantro into hot rice.

INGREDIENTS

SHOPPING LIST

4 boneless, skinless chicken breast halves

1 (1/2-ounce) package smoked habanero chiles

1 bunch cilantro

2 limes

Brown mustard seeds

1/4 pineapple

Star anise

STAPLES

1 (8 3/4-ounce) can red beans

Allspice

Cinnamon

Coriander

Ground ginger

Rice

Salt

Sugar

Thyme

QUICK JERK CHICKEN

1 teaspoon thyme leaves

1 teaspoon sugar

1 teaspoon salt

1/2 teaspoon ground ginger

1/2 teaspoon allspice

1/2 teaspoon brown mustard seeds

1/2 teaspoon ground coriander

1/8 teaspoon cinnamon

1 small star anise pod

1 small smoked habanero chile

1 tablespoon lime juice

4 boneless, skinless chicken breast halves

Nonstick cooking spray

1/4 pineapple, cut crosswise into 1/2-inch slices

Lime wedges

Grind together thyme, sugar, salt, ginger, allspice, mustard seeds, coriander, cinnamon, anise and chile in mortar with pestle. Stir in lime juice. Rub chicken breasts all over with spice mixture.

Grill chicken breasts on hot grill pan sprayed with nonstick cooking spray until juices run clear when pierced with knife, about 10 minutes. Cover chicken while cooking and turn once midway through cooking time.

Add pineapple to grill pan during last 5 minutes of cooking and grill, turning once, until browned.

*Serve with pineapple slices and lime wedges on side.

4 servings. Each serving:

197 calories; 701 mg sodium; 99 mg cholesterol; 2 grams fat; 2 grams carbohydrates; 40 grams protein; 0.14 gram fiber.

RED BEANS AND RICE

1 cup rice

2 cups water

1 (8 3/4-ounce) can red beans, drained and rinsed

2 tablespoons chopped cilantro

Add rice to boiling water. Reduce heat, cover and simmer until rice is tender and water is absorbed, about 20 minutes. Remove from heat and stir in beans and cilantro. Let rest, covered, until ready to serve.

4 servings. Each serving:

221 calories; 214 mg sodium; 0 cholesterol; 0 fat; 47 grams carbohydrates; 6 grams protein; 0.72 gram fiber.

Cook’s Tips

* To speed the cooking time of the chicken, cover the chicken while grilling.

*To keep cooking time to a minimum, we used canned red beans instead of cooking dried beans from scratch in the Red Beans and Rice recipe.

* If you use a prepared jerk blend seasoning, add 1 tablespoon lime juice and 1 teaspoon salt to 1 tablespoon of the seasoning.