Meal Details
1. Caribbean seafood skewers
511cal, 55p, 26c, 20f (per meal)
20 skewer(s) (20g)
3 3/4 cup, chunks (679g)
5 tsp (25mL)
2 1/2 tsp (6g)
5 dash (1g)
1 1/4 tsp (4g)
5 dash (4g)
5 tbsp (75mL)
1 1/4 lbs (567g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 2.5x. 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. Homemade mashed potatoes
238cal, 6p, 42c, 2f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Place the potatoes chunks in a large pot and cover with cold water.
2
Bring to a boil over high heat, then reduce to a simmer and cook until potatoes are tender, about 15-20 minutes.
3
Drain the potatoes and return them to the pot.
4
Add the milk to the pot. Mash the potatoes with a potato masher, fork, or electric mixer until smooth and creamy.
5
Season with salt and pepper to taste. Serve.
3. Buttered broccoli
178cal, 4p, 3c, 15f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.