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. Sauteed corn & lima beans
270 cals, 8p, 27c, 11f (per meal)
1/4 tbsp, ground (2g)
1/4 tbsp (5g)
2 1/4 cup (360g)
2 1/4 cup (306g)
3 tbsp (45mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.