Meal Prep Recipes

Jerk Chicken Inspired Dish [00:00]

1. Prepare the Marinade: In a blender, combine:

   • Black peppercorns
   • Pimento (allspice)
   • Habaneros (or scotch bonnets)
   • 1 diced brown onion
   • 4 cloves of garlic
   • 1 big piece of ginger (peeled and chopped)
   • Juice of 1 lime
   • Fresh thyme leaves
   • 2 spring onions (white parts only)
   • Soy sauce
   • Honey
   • Salt
     Blend until smooth.

2. Marinate Chicken: Place chicken thighs in a bowl, pour the marinade over, and mix well. Let it marinate in the fridge for 48-72 hours.

Rice and Peas [04:01]

3. Prepare Rice: Rinse 1.5 cups of rice under water twice. Drain, leaving just enough water to cover the rice by one knuckle.

4. Add Canned Kidney Beans: Incorporate canned kidney beans into the rice cooker with the rinsed rice.

5. Add Aromatics: Add sliced spring onion whites, half a habanero (cut in half), thyme stalks, a piece of ginger, pimento (allspice), and a pinch of salt.

6. Cook Rice: Cook according to rice cooker instructions. Once cooked, remove aromatics and stir in spring onion greens.

Greens Preparation [08:33]

7. Prepare Greens: In a pot over medium heat, add 1 tbsp of oil. Sauté diced onion and crushed garlic for 2-3 minutes.

8. Add Capsicum: Add diced capsicum and sauté for 1 minute, then add diced tomatoes and stalks of calanero (or other leafy greens). Cook for 5-6 minutes until softened.

9. Cool Greens: Spread the cooked greens on a tray to cool quickly.

Cooking Chicken [12:23]

10. Grill Chicken: Grill marinated chicken thighs for 4-5 minutes on each side until they reach an internal temperature of 65°C. Let rest.

Potato Salad [23:18]

11. Boil Potatoes: In cold water, add baby potatoes and a pinch of salt. Bring to a boil until tender.

12. Make Potato Salad: In a bowl, combine drained potatoes, chopped fresh herbs (parsley and mint), sliced spring onions, olive oil, cherry vinegar, and black pepper. Toss well.

Fish in a Bag [23:56]

13. Prepare Fish: On a piece of baking paper, layer sliced zucchini, fennel, cherry tomatoes, and black olives. Place the fish on top, squeeze lemon juice, and fold the paper to create a sealed bag.

14. Cook Fish: Preheat oven to 185°C and bake fish for 12-15 minutes.

15. Serve: Serve the fish with a side of potato salad.