High Protein Meal Prep You'll Actually WANT To Eat
Recipes in this Video
Originating from the Maroons, runaway slaves in Jamaica, Jerk Chicken is a dish steeped in history and tradition. The unique blend of spices and cooking methods reflects the island's diverse cultural influences, making it a staple at celebrations and gatherings. Today, Jerk Chicken has gained international popularity, with variations appearing in Caribbean restaurants worldwide.
Ingredients
- ●chicken
- ●scotch bonnet peppers
- ●allspice
- ●thyme
- ●garlic
- ●ginger
- ●green onions
- ●soy sauce
- ●brown sugar
- ●lime juice
- ●nutmeg
- ●cinnamon
- ●black pepper
- ●salt
- ●vegetable oil
Instructions
- 1Combine scotch bonnet peppers, allspice, thyme, garlic, ginger, green onions, soy sauce, brown sugar, lime juice, nutmeg, cinnamon, black pepper, and salt in a blender.
- 2Blend until smooth to create the marinade.
- 3Place chicken in a large bowl or resealable bag and pour marinade over it.
- 4Seal the bag or cover the bowl, then refrigerate for at least 2 hours, preferably overnight.
- 5Preheat a grill to medium-high heat.
- 6Remove chicken from marinade, allowing excess to drip off.
- 7Brush grill grates with vegetable oil to prevent sticking.
- 8Place chicken on the grill and cook for 30-40 minutes, turning occasionally, until fully cooked and juices run clear.
- 9For added flavor, smoke the chicken with pimento wood during grilling if available.
- 10Let the chicken rest for 5 minutes before serving.
- 11Serve with rice and peas or a fresh salad.
Ingredient Alternatives
scotch bonnet peppers
Cheaper: jalapeño peppers
Jalapeños provide heat but are milder and easier to find.
brown sugar
Healthier: coconut sugar
Coconut sugar has a lower glycemic index.
soy sauce
Healthier: tamari
Tamari is gluten-free and has a similar flavor.
vegetable oil
Healthier: olive oil
Olive oil offers healthier fats.
Techniques
Equipment
Also Known As
Fish en papillote, originating from France, is a classic cooking technique that involves baking fish and vegetables in a sealed parchment packet. This method not only preserves moisture and flavor but also creates a delightful presentation when opened. Traditionally enjoyed in French households, it has gained popularity worldwide for its simplicity and health benefits, allowing for endless variations with different ingredients and flavors.
Ingredients
- ●fish fillets
- ●olive oil
- ●lemon
- ●herbs
- ●garlic
- ●vegetables
- ●salt
- ●pepper
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Prepare parchment paper by cutting it into heart shapes.
- 3Place fish fillets in the center of each parchment heart.
- 4Drizzle olive oil over the fish and season with salt and pepper.
- 5Add sliced vegetables around the fish.
- 6Sprinkle minced garlic and fresh herbs on top.
- 7Squeeze lemon juice over the entire mixture.
- 8Fold the parchment over the fish and crimp the edges to seal tightly.
- 9Place the packets on a baking sheet.
- 10Bake in the preheated oven for 12-15 minutes until the fish is cooked through.
- 11Remove from the oven and let sit for a minute before opening the packets.
- 12Serve immediately, allowing diners to unwrap their own packets.
Ingredient Alternatives
fish fillets
Healthier: tofu
Cheaper: canned fish
Tofu offers a plant-based option, while canned fish is budget-friendly.
olive oil
Healthier: avocado oil
Cheaper: vegetable oil
Avocado oil has a higher smoke point and is healthier, while vegetable oil is more economical.
lemon
Healthier: lime
Cheaper: vinegar
Lime provides a similar acidity, while vinegar is often less expensive.
herbs
Healthier: dried herbs
Cheaper: mixed Italian seasoning
Dried herbs are more shelf-stable, and mixed seasoning can be cost-effective.
Techniques
Equipment
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