Meal Details
1. Jerk-y chicken
255 cals, 40p, 11c, 6f (per meal)
1/2 tbsp chopped (5g)
3 tbsp (36g)
1 tsp (5mL)
4 tbsp (60mL)
2 tsp (2g)
3 clove(s) (9g)
4 dash (1g)
1 pepper (14g)
1 1/2 lbs (680g)
4 tbsp (60mL)
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. Baked cinnamon sweet potato
160 cals, 2p, 21c, 6f (per meal)
2 tbsp (28g)
1/4 tbsp (2g)
1 tbsp (13g)
2 sweetpotato, 5" long (420g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
OVEN:
2
Preheat oven to 400°F (200°C).
3
Bake sweet potatoes for 45 to 75 minutes (bigger ones take longer to cook).
4
When they are done, the outside will have darkened and the inside will be soft.
5
MICROWAVE:
6
Pierce the sweet potato skins 5-6 times.
7
Place on a microwaveable plate and microwave for 5-8 minutes, rotating halfway through. The potato is ready when the skin puffs to a crisp finish and the inside is soft. Cooking time will be longer if microwaving multiple potatoes at once.
8
Mix the sugar and cinnamon together and set aside.
9
To serve, slice a potato down the center. Add butter, then sprinkle some cinnamon/sugar over the top.