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:

  1. Add a splash of olive oil to a sauce pan
  2. Add garlic, lime juice & zest and cilantro cook for 3 minutes
  3. Add vegetable broth and simmer (while this is simmering)
  4. Add olive oil to a large skillet get hot and sear the fish
  5. Once the fish is white on the outside lower the heat and add the sauce
  6. Cook on low until the fish is flakey

One Pan Chicken

One Pan Chicken

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:

  1. 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)
  2. Preheat oven to 400
  3. Lightly oil a baking sheet add sweet potatoes and green beans in a single layer
  4. Oil and season with salt and pepper
  5. Add chicken (no marinade) on top of the potatoes and green beans
  6. Roast until chicken is cooked through (internal temp of 165) about 25-35 mins
  7. Then broil for 2-3 minutes or until golden brown
  8. 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

  1. In a large pot, heat oil on medium-high heat
  2. Saute onion and garlic for 3 minutes
  3. Add bell peppers and saute for 3-4 minutes
  4. Add tomato paste, spices and adobo saute for 1 minute (stirring occasionally)
  5. Add the canned tomatoes and rinsed beans
  6. 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

  1. In a large pot, heat vegetable broth on medium-high heat
  2. Saute onion, jalapeno and garlic for about 3 minutes
  3. Add bell pepper and zucchini saute for 3-4 minutes (until soft)
  4. Add black beans, tomatoes, vegetable broth and spice blend.
  5. 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