Jamaican Jerk Chicken
Ingredients:
2/3 cup Chopped Green Onion
3 Tbsp. Fresh Thyme or 1 Tbsp. Dried
3 Tbsp. Peanut Oil
3 Tbsp. Soy Sauce
1 Tbsp. Minced Ginger
1 Habanero Pepper or Serrano
1 Bay Leaf
1 tsp. Coriander
1 tsp. Black Pepper
1/3 tsp. Nutmeg
1/2 tsp. Ground Allspice
4 Skinned, Boneless Chicken Breasts
Prep Time: 15 min
Total Time: 30
Cooking Time: 15 min
Directions:
Combine all ingredients, add chicken, coat and marinate covered in fridge, several hours or overnight.
Grill 4-6 Minutes Per Side
Cilantro Lime Mahi Mahi
Cilantro Lime Mahi Mahi
Ingredients:
2 6oz Mahi Mahi Filets (or any white fish)
Salt and pepper to taste
2 cloves of crushed garlic
1/2 cup vegetable stock
1 tbl fresh cilantro (chopped)
Juice & Zest of one lime
2 tbl olive oil
Directions:
- Add a splash of olive oil to a sauce pan
- Add garlic, lime juice & zest and cilantro cook for 3 minutes
- Add vegetable broth and simmer (while this is simmering)
- Add olive oil to a large skillet get hot and sear the fish
- Once the fish is white on the outside lower the heat and add the sauce
- Cook on low until the fish is flakey
One Pan Chicken
Dinner just doesn't get any easier than a one pan recipe!
One Pan Chicken
Dinner just doesn't get any easier than a one pan recipe!
Ingredients:
3 sweet potatoes
1lb green beans trimmed
2 tbl olive oil
1/2 tsp salt
1/2 tsp pepper
2tbl fresh parsley
Marinade
4 boneless skinless chicken breast
olive oil
3 cloves of garlic (minced)
1 lemon juiced & zested
1 tbl red wine vinegar
1 tbl dried oregano
Instructions:
- Combine chicken, olive oil, garlic, lemon juice / zest, red wine vinegar and oregano into a Ziploc bag for 20 min - 1 hr (add salt and pepper to taste)
- Preheat oven to 400
- Lightly oil a baking sheet add sweet potatoes and green beans in a single layer
- Oil and season with salt and pepper
- Add chicken (no marinade) on top of the potatoes and green beans
- Roast until chicken is cooked through (internal temp of 165) about 25-35 mins
- Then broil for 2-3 minutes or until golden brown
- Garnish with parsley
*remember to measure accordingly for your current phase.
3 Bean Veggie Chili
3 Bean Veggie Chili
Ingredients:
1 15oz can kidney beans
1 15oz can garbanzo beans
1 15oz can cannellini beans
1 15oz can diced tomatoes
2 cups water or vegetable broth
1 tbsp olive oil
2 bell peppers (any color)
1 small onion diced
2 cloves garlic
1 tbsp tomato paste
Spice Blend
2 tbsp chipotle in adobo sauce
1 tsp paprika
1/2 tsp cayenne pepper
1 tsp oregano
1/2 tsp coriander
Directions
- In a large pot, heat oil on medium-high heat
- Saute onion and garlic for 3 minutes
- Add bell peppers and saute for 3-4 minutes
- Add tomato paste, spices and adobo saute for 1 minute (stirring occasionally)
- Add the canned tomatoes and rinsed beans
- Bring to a boil and then reduce heat to simmer for 30 minutes
Black Bean Chili
Black Bean Chili (4 servings)
Ingredients:
1/3 cup vegetable broth
1 onion, diced
1/2 jalapeno, finely diced (optional)
3 cloves of garlic, minced
1 bell pepper, diced (any color)
1 zucchini, diced
2 15oz cans of black beans, drained and rinsed
1 28oz can of diced tomatoes
1 cup vegetable broth
Spice Blend
1.5 tablespoons chili powder
2 teaspoons cumin
1.5 teaspoons paprika
salt and pepper, to taste
fresh juice from 1/2 lime
Toppings
cilantro
green onions
Directions
- In a large pot, heat vegetable broth on medium-high heat
- Saute onion, jalapeno and garlic for about 3 minutes
- Add bell pepper and zucchini saute for 3-4 minutes (until soft)
- Add black beans, tomatoes, vegetable broth and spice blend.
- Bring to a boil and then reduce heat to simmer for 10 minutes
MetPro Breakdown per serving
Meal Carbs: 2
Veg. Carb: 2
Protein: 1
Fat: 0
Modifications:
top with 2 oz of cheese to get fats and additional protein
top with 1 serving of avocado and get fats
add ground turkey for additional protein