Home > Recipes > $3 Meal Prep – Jerk inspired Chicken, Coconut Rice & Peas, Roasted Broccoli Meal Prep

$3 Meal Prep – Jerk inspired Chicken, Coconut Rice & Peas, Roasted Broccoli Meal Prep

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Recipe 1

Jerk Inspired Chicken

Prep 5min
Cook 15min
Total 20min
200cal

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.

Calories200cal
Protein35g
Fats7g
Sodium170mg
Recipe 2

Lemony Coconut Rice with Peas

320cal

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.

Calories320cal
Protein6g
Fats8g
Carbs54g
Sodium90mg
Fiber2g
Sugar2g
Recipe 3

Quick Roasted Broccoli

130cal

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.

Calories130cal
Protein7g
Fats5g
Carbs18g
Sodium450mg
Fiber6g
Sugar4g
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Details

Prep 5min
Cook 15min
Total 20min
Total Calories: 650cal
Total Carbs: 72g
Total Fats: 20g
Total Protein: 48g
Total Sodium: 710mg
Total Fiber: 8g
Total Sugar: 6g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!