I like healthy inexpensive, flavorful meals that cook up fast. This fits the bill just right. Your youth athlete will be asking for seconds for plan head and keep her happy!
Here are the ingredients and directions for this simple inexpensive meal
Total Recipe cost: $8.93
Servings Per Recipe: 4
Cost per serving: $2.23
Prep time: 10 min. Cook time: 30 min. Total: 40 min.
|1.5 cups||long grain jasmine rice||$1.31|
|1 can (1.5 cups)||light coconut milk||$1.49|
|2 (about 1 lb. total)||chicken breasts||$2.49|
|1/2 bottle||jerk marinade||$0.99|
|1 can||black beans||$0.62|
|2 Tbsp||vegetable oil||$0.08|
|1 (20 oz.) can||pineapple chunks||$0.92|
|1 handful||green onion or cliantro (garnish, optional)||$0.15|
Marinate the chicken in the jerk seasoning in the refrigerator for at least 4 hours. Do this either the night before or in the morning before you leave for work.
STEP 1: Begin cooking your rice by placing 1.5 cups of long grain jasmine rice in a pot with 2 cloves minced garlic, 1/2 tsp of salt, one can of light coconut milk and 1.5 cups (or one can full) of water. Stir once to combine ingredients. Cover the pot and bring it up to a boil over high heat. Once it reaches a full boil, reduce the heat to warm/low and let simmer for 30 minutes. Turn the heat off after 30 minutes and let it rest until you are ready to serve. Fluff with a fork just before serving.
STEP 2: Preheat a countertop grill for 5 minutes. Once warm, grill your first chicken breast for 6 minutes. Transfer to a cutting board and grill the second breast. Slice the breasts diagonally into strips.
STEP 3: While the chicken is cooking, mince another clove of garlic. Deseed and mince one jalapeno. Place the jalapeno and garlic in a small pot with 1/2 Tbsp of olive oil. Saute them for about 2 minutes over medium/high heat or just until soft. Add the can of black beans (undrained), reduce the heat to low and let until you are finished preparing the rest of the ingredients.
STEP 4: To make the plantains, heat 2 Tbsp of vegetable oil in a heavy skillet. Peel and slice the plantain into diagonal medallions. Fry the medallions on each side until they are caramelized and brown (3-4 min on each side). Transfer the plantains to a plate with paper towels to absorb the excess oil.
STEP 5: To assemble the bowls, begin with 1 cup of coconut rice. Top the rice with 1/2 of a chicken breast (about 4 oz.), 1/3 cup of black beans, 1/3 cup of pineapple chunks (with some juice) and 1/4 of the plantain medallions. Garnish with chopped green onions or cliantro