Meal Details
1. Caribbean seafood skewers
408cal, 44p, 21c, 16f (per meal)
16 skewer(s) (16g)
3 cup, chunks (543g)
4 tsp (20mL)
2 tsp (5g)
4 dash (1g)
1 tsp (3g)
4 dash (3g)
4 tbsp (60mL)
1 lbs (453g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
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. Garlic cauliflower mashed 'potatoes'
249cal, 5p, 9c, 20f (per meal)
1 tsp, ground (2g)
1/2 tbsp (10g)
6 2/3 cup chopped (713g)
6 2/3 tbsp (95g)
5/6 cup(s) (198mL)
3 1/3 clove (10g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash and mix with a fork.
4
Serve.
3. Roasted broccoli
98cal, 9p, 7c, 0f (per meal)
4 package (1136g)
1 tsp (6g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F.
2
Arrange frozen broccoli on a lightly greased baking sheet and season with salt, pepper, garlic and onion powder.
3
Bake for 20 minutes and then flip the broccoli. Continue baking until broccoli is slightly crispy and charred, about another 20 minutes.