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The saucy seasoning mixture that adds spark to Jamaican-style "jerk" meats and poultry is a uniquely Caribbean blend of spicy, sweet and hot. For a healthy varied meal, we've added skewers of capsicum, pineapple and spring onions to the dish.
• Look for jalapeños with the other Mexican foods in your supermarket. They are quite fiery, so use your discretion when handling them and adding them to the dish. You can also substitute other hot chillies; in fact, Scotch bonnet chillies are traditional.
• Serve with mixed rice. Choose whatever types of rice you like, such as long-grain white rice and wild rice, and cook according to the packet instructions – wild rice takes a lot longer to cook than white rice, so will probably need to be cooked separately.
Learning to cook with spices is a heart-smart way of reducing the need for oil and salt in many recipes. Some spices, such as ginger and garlic, also contain cardio-protective anti-oxidants that provide additional health benefits.
GI estimate medium.