Meal Details
1. Jerk-y chicken
430 cals, 67p, 18c, 10f (per meal)
2 1/2 tsp chopped (8g)
5 tbsp (60g)
1/2 tbsp (8mL)
6 2/3 tbsp (100mL)
1 tbsp (3g)
5 clove(s) (15g)
1 tsp (2g)
1 2/3 pepper (23g)
2 1/2 lbs (1134g)
6 2/3 tbsp (100mL)
Recipe has been scaled from original by 1.67x. 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. Sweet potato fries
265 cals, 4p, 40c, 7f (per meal)
2 lbs (908g)
2 tbsp (30mL)
1 tsp (3g)
1 tsp (2g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 2x. 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.