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. Tomato and avocado salad
155 cals, 2p, 4c, 12f (per meal)
2 2/3 tbsp minced (40g)
2 2/3 tbsp (40mL)
1 1/3 avocado(s) (268g)
1 1/3 medium whole (2-3/5" dia) (164g)
2 tsp (10mL)
1/4 tbsp (2g)
1/4 tbsp (4g)
1/4 tbsp, ground (2g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.