jerk

You’ll Need…

2 scallions (green onions)
5 sprigs of fresh thyme (about 1 tablespoon chopped)
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon ground allspice
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1 Habanero pepper (scotch bonnet or any that you like)
1/4 cup soy sauce
2 tablespoon vegetable oil
1/4 cup vinegar
1 onion
1/4 cup orange juice
2 cloves garlic

3 lbs chicken wings.

The first thing we have to do is make the jerk marinade. Give the onion, garlic, hot pepper and scallions a rough chop so it’s easier for the blender or food processor to work it into the runny consistency we’ll need. Remember to wear gloves when working with peppers with extreme heat like habanero and scotch bonnet.

Basically all we need to do now is pour everything into the food processor and give it a few pulses until you get a sort of smooth (runny) consistency.

* If you don’t have access to a food processor or blender, you can certainly chop everything as fine as you can and give it all a good mix in a bowl.

 We then washed the chicken wings with some lemon juice (you can use lime or vinegar as well – about 3-4 tablespoons) and rinsed with cool water and drain. Pat dry with paper towels so the marinade can really stick onto the wings. Pour 1/3 of the marinade on the wings and using your hands, massage the wings with this lovely jerk marinade. Allow this to marinate for at least 30 minutes, before you place it into a 400 degree oven (middle rack).

 After 30 minutes we took it out of the oven to give it a good stir (flip wings) and put back for another 30 minutes.

Whole-Wheat Cinnamon Raisin Bread (for Bread Machine)

 

ADAPTED FROM MONEY SAVING MOM

INGREDIENTS

• 3 cups whole-wheat flour
• 2 teaspoons cinnamon
• ½ teaspoon salt
• 1 cup warm water (I heat it in glass measuring cup in microwave for 1 minute)
• ½ cup oil (I used coconut oil)
• 4 tablespoons honey
• 2 teaspoons active dry yeast
• 1 cup raisins

INSTRUCTIONSOmg this bread is amazing. I could seriously eat all of it in one sitting. I chose to go the route of making it without a bread maker since I no longer have one. I just combined the liquid ingredients and the yeast in my mixer and let them sit for about 20 minutes. Then I added the flour and cinnamon and let the dough rise for 40-60 minutes. Transferred to a loaf pan after the dough had risen and let it rise a second time for another 30-40 minutes. Then baked at 350 degrees for 40 minutes. Came out nice and moist inside and nice and chewy on the outside.,will definitely be making again. Thank you for this amazing recipe.

meat loaf

*Note: This recipe is not *quite* Medifast 100% on plan for Lean & Green; a bit high on the condiments and cheese, but it is close enough for *me.* It is, however, low carb (1/6 of the recipe... a good sized chunk... has 5.4g carbs. The calories and fat content will vary based on your meat of choice).

Lyn's FAVORITE Meatloaf

2 lbs. extra lean ground beef
8 oz can of tomato sauce
3 T soy sauce (I use low sodium/lite soy sauce)
1 T onion powder
1 T dried parsley
ground black pepper to taste
4 cloves of garlic, minced
2 whole eggs (you could use Egg Beaters if you want... I used free range eggs)
1/2 c Parmesan cheese (you want the powdery kind, like Kraft in a can, not shreds. This is the binder).
1 piece of raw bacon (trust me. I used Hormel frozen bacon, 40 calories in 1 slice) cut up as fine as you can

Preheat oven to 350 degrees.
Mix everything together in a bowl. I use my hands. Mush it all up good.
Put the mixture into a casserole dish. Smooth the top a bit. Bake uncovered for 1 hour 10 minutes. I checked mine in the center with a meat thermometer (160+). Take it out of the oven and CAREFULLY pour off the fat. Do not hurt yourself. Let the meatloaf rest for 10 minutes, then serve. Yummy! (p.s... it does NOT taste like soy sauce. At all. So don't worry about that). Hope you enjoy it!

Clean Eating Garlic Parmesan Turkey Meatballs

(Makes approximately 18 meatballs)

Ingredients:

• 1 1/2 pounds lean ground turkey
• 10 cloves garlic, chopped fine
• 1/4 cup grated parmesan cheese
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground black pepper

Directions:

1. In a large mixing bowl, combine all the ingredients and form in to meatballs, approximately the size of a golf ball (maybe just a tad smaller).
2. Place them on a parchment lined cookie sheet.
3. Bake at 350 F. for approximately 30-45 minutes, or until the meatballs reach a minimum of 165 F. on a thermometer.
4. Remove from oven, allow to cool slightly and serve.