Meal Details
1. Jerk-y chicken
685 cals, 108p, 29c, 15f (per meal)
4 tsp chopped (13g)
1/2 cup (96g)
1 tbsp (13mL)
2/3 cup (160mL)
1 3/4 tbsp (4g)
8 clove(s) (24g)
1/2 tbsp (3g)
2 2/3 pepper (37g)
4 lbs (1815g)
2/3 cup (160mL)
Recipe has been scaled from original by 2.67x. 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. Tossed salad
305 cals, 11p, 25c, 10f (per meal)
1/3 medium (2-1/2" dia) (34g)
1/3 cucumber (8-1/4") (94g)
1 1/4 hearts (625g)
1 1/4 small (5-1/2" long) (63g)
1 1/4 small whole (2-2/5" dia) (114g)
2 1/2 tbsp (38mL)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.