Meal Details
1. Caribbean seafood skewers
204cal, 22p, 10c, 8f (per meal)
8 skewer(s) (8g)
1 1/2 cup, chunks (272g)
2 tsp (10mL)
1 tsp (2g)
2 dash (0g)
4 dash (2g)
2 dash (2g)
2 tbsp (30mL)
1/2 lbs (227g)
1/2 lbs (227g)
1
Skewer the shrimp, cod, and pineapple in an alternating pattern.
2
Mix the dry spices in a small bowl. Rub the skewers with half of the oil and pat the spices evenly over them.
3
Heat the remaining half of oil in a large skillet over medium heat. Add the skewers and cook for about 5 minutes, flip it gently to the other side, and cook for another 5 minutes or until the shrimp is pink and the cod is fully cooked.
4
Serve with a sprinkle of lime juice.
2. Basic baked potato
396cal, 9p, 74c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Heat oven to 350°F (180°C) and position racks in top and bottom thirds. Wash potato (or potatoes) thoroughly with a stiff brush and cold running water. Dry, then using a standard fork poke 8 to 12 deep holes all over the spud so that moisture can escape during cooking. Place in a bowl and coat lightly with oil. Sprinkle with kosher salt and place potato directly on rack in middle of oven. Place a baking sheet on the lower rack to catch any drippings.
3
Bake 1 hour or until skin feels crisp but flesh beneath feels soft. Serve by creating a dotted line from end to end with your fork, then crack the spud open by squeezing the ends towards one another. It will pop right open. But watch out, there will be some steam.
4
MICROWAVE:
5
Scrub the potato, and prick several time with the tines of a fork. Place on a plate.
6
Cook on full power in the microwave for 5 minutes. Turn over, and continue to cook for 5 more minutes. When the potato is soft, remove from the microwave, and cut in half lengthwise.
7
Top as desired, keeping in mind that some toppings (e.g. butter) will significantly increase the calories of this dish, while others (e.g. salt, pepper, other seasonings) have little to no calories.
3. Roasted veggies
145cal, 4p, 13c, 6f (per meal)
3 clove(s) (10g)
5 tsp (24mL)
3 dash (2g)
3 dash, ground (1g)
2 1/2 tsp (9g)
3 cup chopped (291g)
4 medium (244g)
5/6 medium (2-1/2" dia) (88g)
1 1/2 medium (190g)
1 1/2 cup cherry tomatoes (238g)
Recipe has been scaled from original by 0.8x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C).
2
Chop and slice all veggies and lay them out on a baking sheet. You can leave the garlic cloves whole as they will soften and sweeten as they roast.
3
Drizzle olive oil over the veggies and garlic and sprinkle on all of the seasonings.
4
Toss to coat.
5
Place in oven for about 20 minutes until tender. Cook time will depend on the size of your vegetables, so keep an eye while cooking, and leave in oven longer if needed.