Caribbean Rice & Beans & Grilled Chicken with Island Sauce


This delicious meal was made with such excitement from yours truly, I could hardly wait to dig in and savour this plate of deliciousness! This was a special dinner for me not just because it was made with love for my favorite little brother who came to visit from Florida but because it was the last supper for me in my thirty-day clean-eating challenge! This meal absolutely rocked and was not overly-heavy but was super satisfying. As you guys know, my family has Caribbean roots so it was only natural for me to cook this meal, the taste of the tropics was calling my name and i just had to answer!

This rice y’all is a must try recipe! It is so creamy and infused with the perfect balance of flavors without being overwhelming. It was simmered in a mixture of rich coconut milk and savory chicken stock mixed together with a medley of chopped veggies, a myriad of exotic spices and scented with dried herbs. I like to use Herbs de Provence seasoning whenever I have it on hand because it adds such a lovely essence to this dish!

The island sauce is soooo sweet, sort of sweet and spicy barbecue sauce and it’s totally customizable so make it like I do or be inspired to make it your own. Add extra jalepeno, scotch bonnet pepper or hot sauce if you have a flair for the heat! The bit of sweet mango pops perfectly with the tanginess of the homemade barbeque sauce. Make up a batch or two and put it on everything from chicken, fish, pork to veggies. For a vegetarian remix serve with fried plantains drizzled with a bit of island sauce and enjoy the island life via your taste buds!

This recipe completes my thirty-day challenge and i will share my results in full in a future post later this week but i will continue to post plenty of clean eats recipes, as well as the traditional meals and desserts i’m known for from this point forward in the future. Everything is fine in moderation….pasta, rice, breakfast favorites and of course desserts which i will be back to posting but i have treasured this clean eating journey and it has become a way of life for me, so i think you will enjoy the mix of recipes for every foodie lifestyle coming soon! I’ve been hard at work on a special treat for you guys coming very soon…the Kendra La Foodie cookbook is in the works and will be available on Amazon by the end of the year so stay tuned on my cookbook journey as well in coming posts!

Enjoy this meal guys and feel free to let me know what upcoming recipes you would like to see on the site in the future in the comments section. I look forward to hearing from you guys because along with my taste buds, you guys are my inspiration!

Bon Appetit!

Island Barbecue Sauce

SERVINGS: Makes about 2 to 3 cups of sauce and serves about 4 servings




2 cups quality ketchup

1/4 cup brown sugar

2 tablespoons Worchestershire sauce

2 cloves garlic, minced

1 teaspoon kosher salt

1 to 2 tablespoons jalapeno peppers or to desired taste, diced

1/4 cup mango, diced (optional)

1 teaspoon fresh or dried thyme

1 teaspoon ground cinnamon

1/2 tablespoon onion powder

1 tablespoon jerk seasoning, Caribbean curry powder or Garam Masala

pinch of freshly ground black pepper or red pepper flakes

1 lb boneless, skinless chicken breast, shrimp, pork or white fish

1 cup onion, finely chopped

1 cup bell peppers, finely chopped


In a bowl combine all the above ingredients except for the meat and mix very well to combine, taste for seasoning. Adjusting as desired. If you desire a looser sauce, thin it slightly with a little olive oil. Use half of the sauce to marinate your meat for this recipe and use the remainder to serve. You may also make this sauce and refrigerate up to a week and use for your favorite dishes.

If making chicken, pork or fish: Season your meat well with a little salt and Caribbean curry powder, jerk powder or garam masala then place in a ziplock bag and spoon or pour half of the island sauce in the bag. Seal tightly and mix the sauce with the meat in the bag to distribute. Refrigerate for at least thirty minutes or even better overnight.

In a large skillet over medium- high heat, add your oil and cook your marinated chicken or if desired pork, shrimp or fish for the recommended cook time depending on the meat being used. Serve with rice and beans and cooked veggies or a salad. Serve with the additional reserved sauce making sure it was properly stored away from the uncooked meat.

Caribbean Rice & Beans

SERVINGS: 4 to 6




  • 1 onion, chopped
  • 2 1/2 cloves garlic, minced
  • 1 tablespoon fresh or dried thyme
  • 1 tablespoon French Herbs de Provence seasoning, Italian seasoning or dried oregano
  • 1/4 cup jarred jalapeno peppers, chopped
  • 2 cups long-grain rice, rinsed
  • 1 can of black beans or kidney beans, rinsed
  • 1 (13.5 ou) can of quality coconut milk or water
  • 2 1/2 cups low-sodium chicken stock or water
  • 1 teaspoon Sazon seasoning, Cajun or seasoning salt
  • 1 teaspoon kosher salt or to taste
  • 1 tablespoon Caribbean curry powder or Garam Masala
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • pinch of freshly ground black pepper
  • 2 tablespoons extra virgin olive oil or cooking spray


  • Begin by adding 2 tablespoons of olive oil to a large pot over medium-high heat,then add your chopped onions,Sazon, Cajun or seasoning salt, thyme and mix well.
  • Saute for about three minutes or until softened then add your minced garlic and mix well.
  • Add your rinsed rice to the pot and toast for a minute or two and season with curry powder then add your black beans, onion powder, garlic powder, dried herbs and stir to combine.
  • Now add your coconut milk and 2 1/2 cups of chicken stock and bring to a boil then reduce heat, cover with a lid and simmer until rice is cooked, about 20 minutes or more. Stir occasionally from the sides to prevent burns , add more water if needed.
  • Adjust for salt and pepper. You have to stir occasionally to be preventing any burns.

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