Source - r/fastmealprep
- Jerk Seasoned Chicken with Cinnamon and Paprika Sweet Potato Fries with Broccoli
Step-by-step and recipe/macros below.
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- 920g chicken breast
- 2 broccoli heads
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Jerk seasoning -1.25 kg sweet potatos (used about 800g)
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Other Seasoning:
- Salt
- Pepper
- Garlic powder
- Paprika powder
- Cinnamon powder
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1. Chop up Sweet Potatoes into thin chip/fry sizes (US/USA)
The thinner the better, end up crispier on the outside. Cut off the ends.
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1a. If struggling, slice off a thin strip to make a flat edge
Then use the palm of your hand on the top of your knife to apply an even force across the blade.
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2. Season Sweet Potatoes as you prefer
I use:
- Salt
- Pepper
- Spray oil (give a good coating)
- Paprika
- Cinnamon.
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3. Ready to cook Sweet Potatoes
Wait until you've got the chicken and broccoli done so you can throw them all in together.
Pre-heat oven to 200C.
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You can obviously use whatever you want; marinade, rubs, your own spices/seasonings or just keep it plain.
For me I've used Jerk Seasoning. If I was lost on an Island i'd hope one of my items would be Jerk Seasoning. It would make me very happy when I caught a wild hog /polar bear, or cannibals happy if they caught me. Win/win.
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- Salt
- Pepper
- Spray oil
- Garlic powder
Because they're being roasted, adding spray oil makes a huge difference
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6. Cook chicken for 25mins @ 200F, Sweet Ps and Broccoli for +10mins
Chicken out first, leave to cool. Take out everything else 10 minutes after.
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When the chicken is cool you can either cut it into bits with scissors/knife or save even more time by throwing it in whole.
Total calories/macros per serving;
Qty | Unit |
---|---|
526 | kcal |
73 | g protein |
41 | g carbs |
8 | g fat |
bon appetit
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