$3 Meal Prep – Jerk inspired Chicken, Coconut Rice & Peas, Roasted Broccoli Meal Prep
Jerk Inspired Chicken
Ingredients for 3 servings
- 1lb chicken breast, cut into ½-inch pieces
- 1 tablespoon olive oil
- Jerk inspired rub
- 1 teaspoon onion powder
- 2 teaspoons garlic powder
- Pinch of cinnamon
- 2 teaspoons allspice
- 1 teaspoon thyme
- 1 teaspoon ginger
- 1 teaspoon cayenne
- Sea salt & pepper to taste
Season chicken with oil and the jerk-inspired rub, add a pinch of sea salt & pepper and rub on the chicken, ensuring every piece is coated.
Set a carbon steel or cast-iron pan on medium high heat. Once hot, spray with avocado oil and add the chicken. Let the chicken rest in the skillet untouched for 2 – 3 minutes to get a good sear. Then move the chicken around the pan and cook it through, about 6 – 8 minutes.
Set aside and prep the other items.
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Lemony Coconut Rice with Peas
Ingredients for 3 servings
- 1 cup jasmine rice, rinsed until water runs clear
- 1 can (13.5oz) lite coconut milk
- 3oz water
- 3/4 cup frozen
- 1 tablespoon lemon zest
- Juice from 1 lemon
- Sea salt & pepper to taste
Add the rinsed rice, canned coconut milk and water to a pot. Set the pot on medium high to bring to a boil.
Reduce the heat to low, a gentle simmer, then add the top and cook until all the liquid is absorbed, between 15 and 20 minutes.
Remove the top then set the frozen peas on top of the rice, then close the lid again. The steam from the rice will thaw the peas.
Once the peas are completely or almost thawed, remove the top, then add lemon zest and lemon juice. Fluff the rice with a fork as you mix in the peas and season to taste with sea salt & pepper.
Quick Roasted Broccoli
Ingredients for 3 servings
- 2 broccoli crowns, florets and some stems (about 7 cups)
- 1 tablespoon olive oil
- 2 teaspoons onion powder
- 1 teaspoon garlic powder
- Sea salt & pepper to taste
Set oven to 420F/216C.
Toss the broccoli florets and pieces in oil and the seasonings.
Spread on a baking tray lined with parchment paper. Roast for 15 – 20 minutes until crisp tender and the edges have been slightly charred.
