Poached Caribbean Chicken Grain Bowl with Mango and Black Beans
A vibrant and wholesome Caribbean-inspired grain bowl featuring tender poached chicken, sweet mango, seasoned black beans, and fresh vegetables atop fluffy rice, delivering a nutritious weeknight meal with balanced flavors and simple preparation.
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Overview
This Poached Caribbean Chicken Grain Bowl brings together tender poached chicken breast with juicy mango chunks, seasoned black beans, and crisp fresh vegetables layered over fluffy steamed rice. It’s a colorful, balanced meal that celebrates Caribbean flavors and offers a wholesome option for busy weeknights. The simple poaching method ensures moist chicken, while the mango and black beans provide sweetness and earthy richness, respectively.
Why you’ll love it
- Light yet satisfying with protein, fiber, and fresh produce.
- Easy poaching method requires minimal hands-on cooking.
- Bright, vibrant flavors inspired by Caribbean cuisine.
- Perfect as a meal prep option — stores well refrigerated.
Ingredient notes
Chicken breasts: Skinless, boneless chicken breasts poached gently to retain moisture.
Mango: Ripe but firm mango diced into bite-sized pieces adds natural sweetness.
Black beans: Canned black beans drained, rinsed, and warmed with spices for flavor.
Rice: Long grain white or basmati rice cooked fluffy.
Vegetables: Use seasonal produce like bell peppers, red onion, and fresh herbs to brighten the bowl.
Spices & herbs: Ground cumin, smoked paprika, and fresh cilantro deliver authentic Caribbean notes.
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Serving & storage
Serve warm with lime wedges to squeeze over the bowl for brightness. Store leftovers in airtight containers in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop, adding a splash of water or broth to keep the rice moist. The dish can also be enjoyed cold or at room temperature.
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Chef tips
- Poach chicken gently to keep it moist and tender; avoid boiling.
- Rinse rice before cooking to remove excess starch for fluffy grains.
- Use ripe mango for sweetness but ensure it is firm to hold shape in the bowl.
- Leftovers keep well and flavors meld nicely after a day.
- Add a dash of hot sauce or a sprinkle of chili flakes for some extra heat if desired.
Ingredients
- 2skinless, boneless chicken breasts (about 500g total)
- 1 tspolive oil
- 1 onion, quartered (about 150g)yellow or white onion
- 2 clovesgarlic, smashed
- 1 tspwhole black peppercorns
- 1 tspsalt
- 250 g (1 cup)long grain white rice
- 480 ml (2 cups)water or low-sodium chicken broth
- 1 can (400 g)black beans, drained and rinsed
- 1/2 tspground cumin
- 1/2 tspsmoked paprika
- 1 ripe mango, peeled and diced (about 200 g)mango
- 1 small red bell pepper, diced (about 120 g)bell pepper
- 1 small cucumber, diced (about 150 g)cucumber
- 1/4 cupfresh cilantro, chopped
- 1 lime, cut into wedgeslime
- salt and freshly ground black pepperto taste
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Equipment
- medium pot with lid
- saucepan
- strainer
- large mixing bowl
- knife
- cutting board
- measuring cups and spoons
Nutrition per serving
- Calories480
- Protein36 g
- Carbs60 g
- Fat6 g
Step-by-step
Step 1
Place chicken breasts, onion quarters, smashed garlic, whole peppercorns, 1 tsp salt, and 1 liter (4 cups) of water in a medium pot. Bring to a gentle simmer over medium heat.Step 2
Reduce heat to low, cover partially, and poach the chicken gently for 15 minutes or until the internal temperature reaches 74°C (165°F). Remove chicken and set aside to rest.Step 3
While the chicken poaches, rinse the rice under cold water until water runs clear. In a saucepan, bring 480 ml (2 cups) of water or chicken broth to boil. Add rice and a pinch of salt, reduce to low heat, cover, and simmer for 15 minutes until tender and liquid absorbed. Remove from heat and let stand covered for 5 minutes.Step 4
In a small saucepan, heat olive oil over medium heat. Add cumin and smoked paprika, stirring for 30 seconds to bloom the spices. Add drained black beans, and cook, stirring, until warmed through, about 5 minutes. Season with salt and pepper to taste.Step 5
Dice the cooked chicken into bite-sized pieces. In a large bowl, combine chicken, rice, black beans, diced mango, bell pepper, cucumber, and chopped cilantro. Gently toss to combine. Adjust seasoning with salt and pepper as needed.Step 6
Serve the grain bowls warm or at room temperature with lime wedges on the side for squeezing over. Enjoy immediately or refrigerate leftovers in airtight containers for up to 3 days.
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