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Meal Prep Around the World 🥘🌍

Episode 3: Jamaica 🇯🇲 - Jerk Chicken Bowls with Rice and Peas and Steamed Cabbage 🍗🌶️🍚

Servings: 5
Serving Size: 150g rice and peas, 150g steamed cabbage, 150g jerk chicken
Macros per Serving: 766 cal, 50g P, 68g C, 33g F
Price per Serving: $6.00
Estimated Active Cooking Time: 60 min

Jerk Chicken 🍗

Ingredients:
-3 lbs chicken thighs, boneless and skinless
-6 whole garlic cloves
-1 one-inch knob of ginger, sliced
-half a red onion, quartered
-1 bunch of freshly chopped green onion
-4 whole cloves
-2 bay leaves
-2 whole scotch bonnet or habaneros, deseeded
-2 tbs olive oil
-2 tbs brown sugar
-2 tbs soy sauce
-2 tbs apple cider vinegar
-2 tbs allspice berries (or 1 tsp ground allspice)
-handful of fresh thyme (or 1 tsp dried thyme)
-1 tsp garlic powder
-1 tsp onion powder
-1 tsp smoked paprika
-1 tsp dried oregano
-1/2 tsp ground cinnamon
-1/2 tsp ground sage (or 4 fresh sage leaves)
-1/2 tsp salt
-1/2 tsp pepper
-1/4 tsp ground nutmeg
-juice of two limes

Instructions:
-wash the thighs with vinegar and lime juice; strain
-add the rest of the ingredients listed into a blender or food processor; blend until smooth
-add the chicken and marinade into a large bowl; cover and marinate in fridge for at least 4 hours
-grill chicken at 400F for 5-6 min per side until lightly charred and internal temp is 160F
-rest for 10 min; cut into bite-sized pieces

Rice and Peas 🍚

Ingredients:
-2 cups white rice, rinsed
-1 15-oz. can red kidney beans
-1 15-oz. can reduced fat coconut milk
-1/2 cup water
-handful of fresh thyme (or 1/2 tsp dried thyme)
-1 bay leaf

Instructions:
-add ingredients into a rice cooker, mix, and cook until light and fluffy

Steamed Cabbage 🥬

Ingredients:
-half a head of green cabbage, thinly sliced
-2 bell peppers, thinly sliced
-half of a yellow onion, thinly sliced
-1 cup shredded carrot
-1/4 cup water
-1 scotch bonnet or habanero pepper
-few sprigs of fresh thyme (or 1/2 tsp dried thyme)
-finely chopped green onion for garnish
-1 tsp olive oil for cooking
-salt and pepper to taste

Instructions:
-heat a pan on medium-high heat and add oil
-add in the peppers and onions; sauté for 1 min
-add in the rest of the ingredients, mix well, and cover; lower heat and cook for 5 min until tender
-garnish with green onion

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