Meal Details
1. Caribbean seafood skewers
613cal, 66p, 31c, 23f (per meal)
24 skewer(s) (24g)
4 1/2 cup, chunks (815g)
2 tbsp (30mL)
1 tbsp (7g)
1/4 tbsp (1g)
1/2 tbsp (5g)
1/4 tbsp (5g)
6 tbsp (90mL)
1 1/2 lbs (680g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 3x. 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. Greek salad with feta
221cal, 6p, 7c, 18f (per meal)
1 tsp (4g)
1 tbsp (15mL)
3 tbsp (45mL)
1/2 cup (70g)
1 cucumber (8-1/4") (301g)
2 small whole (2-2/5" dia) (182g)
1 small (70g)
4 oz (113g)
1
In a small bowl, mix together the olive oil, red wine vinegar, Italian seasoning, and some salt/pepper. Set dressing aside.
2
Add all remaining ingredients to a large bowl, pour the dressing over salad, toss, and serve.
3. White rice
246cal, 5p, 55c, 1f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.