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$3 Meal Prep – Jerk inspired Chicken, Coconut Rice & Peas, Roasted Broccoli Meal Prep
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Nutrition per serving
Jerk Inspired Chicken
Ingredients
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
Steps
Step 1
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.
Macros
Lemony Coconut Rice with Peas
Ingredients
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
Steps
Step 1
Add the rinsed rice, canned coconut milk and water to a pot. Set the pot on medium high to bring to a boil.
Step 2
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.
Step 3
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.
Step 4
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.
Macros
Quick Roasted Broccoli
Ingredients
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
Steps
Step 1
Set oven to 420F/216C.
Step 2
Toss the broccoli florets and pieces in oil and the seasonings.
Step 3
Spread on a baking tray lined with parchment paper. Roast for 15 – 20 minutes until crisp tender and the edges have been slightly charred.
Macros
