Meal Details
1. Jerk-y chicken
645 cals, 101p, 27c, 14f (per meal)
1 1/4 tbsp chopped (13g)
1/2 cup (90g)
2 1/2 tsp (13mL)
10 tbsp (150mL)
5 tsp (4g)
7 1/2 clove(s) (23g)
1 1/4 tsp (2g)
2 1/2 pepper (35g)
3 3/4 lbs (1701g)
10 tbsp (150mL)
Recipe has been scaled from original by 2.5x. 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. Green beans
65 cals, 3p, 8c, 0f (per meal)
5 1/3 cup (645g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Baked cinnamon sweet potato with ghee
315 cals, 4p, 43c, 12f (per meal)
4 sweetpotato, 5" long (840g)
1/2 tbsp (4g)
4 tbsp (57g)
2 tbsp (26g)
1
OVEN:
2
Preheat oven to 400°F.
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 coconut sugar and cinnamon together and set aside.
9
To serve, slice a potato down the center.
10
Add one Tbs of ghee, then sprinkle some cinnamon/coconut sugar over the top.