Meal Details
1. Jerk-y chicken
130 cals, 20p, 5c, 3f (per meal)
1/4 tbsp chopped (3g)
1 1/2 tbsp (18g)
1/2 tsp (3mL)
2 tbsp (30mL)
1 tsp (1g)
1 1/2 clove(s) (5g)
2 dash (0g)
1/2 pepper (7g)
3/4 lbs (340g)
2 tbsp (30mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Combine the onion, brown sugar, soy sauce, vinegar, thyme, oil, garlic, allspice and habanero pepper in the container of a food processor or blender. Process until smooth. Place the chicken into a large resealable bag, and pour in 3/4 of the sauce. Squeeze out excess air, and seal. Marinate in the refrigerator for at least one hour.
2
Preheat your oven's broiler.
3
Remove chicken from bag, and discard marinade. Broil chicken for 10 to 15 minutes, turning once to ensure even cooking. Heat remaining sauce in a small pan, and pour over chicken when serving.
2. Pan roasted zucchini
85 cals, 2p, 3c, 7f (per meal)
2 medium (392g)
1 tbsp, ground (7g)
1 tsp, ground (2g)
1 tsp (3g)
1 tsp (6g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.