High-protein and healthy jerk chicken meal prep that is packed with savory, sweet, and bold flavor! The rice and peas are comforting and filling, and the steamed cabbage adds extra crunch and color!
🔥 Macros
Calories: 638 cal
Protein: 50g
Carbs: 60g
Fat: 22g
🍽️ Serving Size: 175g chicken, 200 g rice & peas, 150 g veggies
Jerk Chicken 🍗
Ingredients:
-1 1/2 lbs chicken thigh, boneless and skinless
-2 tbs soy sauce
-2 tbs apple cider vinegar
-1 tbs olive oil
-1 tbs brown sugar
-1/2 tsp onion powder
-1/2 tsp garlic powder
-1/2 tsp smoked paprika
-1/4 tsp dried thyme
-1/4 tsp ground ginger
-1/4 tsp cayenne pepper
-1/4 tsp ground cumin
-1/4 tsp ground allspice
-1/4 tsp ground cinnamon
-1/4 tsp salt
-1/4 tsp black pepper
-1/8 tsp ground nutmeg
-juice of 1 lime
-juice of 1 orange
Instructions:
-add chicken to a bowl with all of the listed ingredients; mix well
-cover and marinate in the fridge for at least two hours
-air fry at 400F for 20 min until internal temp 165F
-rest for 10 min; cut into bite-sized pieces
Rice and Peas 🍚
Ingredients:
-1 1/2 cups white rice, rinsed
-1 15-oz. can red kidney beans
-1 15-oz. can reduced fat coconut milk
-1/2 cup water
Instructions:
-add ingredients into a pot, mix, cover, and cook on low until light and fluffy
Steamed Cabbage 🥬
Ingredients:
-half a head of green cabbage, thinly sliced
-2 bell peppers, thinly sliced
-half of a yellow onion, thinly sliced
-1/4 cup water
-1 tsp olive oil for cooking
-salt and pepper to taste
Instructions:
-heat a pan on medium-high heat; add oil
-add all of the veggies, season, and sauté for 5 min
-add water, cover, and steam for 5 min until tender
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