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. Sauteed peppers and onions
125 cals, 2p, 9c, 7f (per meal)
2 tbsp (30mL)
2 medium (2-1/2" dia) (220g)
4 large (656g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.