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. Sweet potato fries
90 cals, 1p, 13c, 2f (per meal)
2/3 lbs (303g)
2 tsp (10mL)
1/3 tsp (1g)
1/3 tsp (1g)
1/3 tsp (2g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.