Loving the Bite: Grilled Caribbean Jerk Foil Packets
Summer’s all about easy, no-mess, delicious meals from the grill. Fresh foods that provide the colors, tastes, smells, and nutrients you want and need. This week, we’re getting the heck out of the kitchen and keeping it easy on the grill. Foil-packet-easy. Toss in some protein, vegetables, spices, and healthy fats, and you’ve got one great dinner that will promote further recovery for your cycling legs and support healthy hormone balance through the night.
Recipe of the Week: Grilled Caribbean Jerk Chicken & Veggies Foil Packets
Ingredients:
- 6 boneless, skinless, organic chicken thighs or split breasts
- 1 cup each grape tomatoes, onions, broccoli, zucchini, and carrots (chopped into 1/2-inch cubes as needed)
- 2.5-3 Tbsp jerk seasoning, to taste- be careful, it can get spicy!
- 3 Tbsp melted organic coconut oil or extra virgin olive oil
- cilantro, chopped
- 2 limes
- 1 avocado
Instructions:
- Prepare grill.
- Toss/Mix chicken, vegetables, jerk seasoning and oil on a sheet of foil.
- Form a foil packet, make sure to seal corners and edges.
- Grill over high heat, turning once, 25 minutes.
- Top with cilantro, avocado slices, and serve with lime wedges.
Serves 4.
Comments:
Another easy, great, dinner with the 3 key dinner components: Healthy protein source, loads of vegetables and spices, and a healthy fat. Again, we’re going light at night and skipping the extra starches and grains simply not needed at the end of the day, at dinner. Here’s what this recovery-promoting dinner offers:
Healthy Protein: Chicken is a great protein source to help promote further muscle recovery, overall cell repair, and satiety with a meal. You can also substitute other protein sources such as fish, turkey, firm tofu, or beans.
Loads of Vegetables: All these vegetables are great for extra antioxidants, phytochemicals, fiber, and more. There’s really no end to the goodness of vegetables, and each dinner should have 1-2 cups of them on each plate.
High-Nutrient Spices: Caribbean Jerk Seasoning is full of peppers, garlic, cinnamon, and more – all health-promoting ingredients. I’m a fan of adding real-food seasoning to most every dinner, whether from chilies and spices, herbs, or oils. These add flavor, interest, and a good dose of antioxidants and nutrients.
Healthy Fats: Start with a healthy oil, then top with avocado for a good serving of healthy fats. These fats promote good heart health, hormone balance, and healthy blood sugars. And, who doesn’t like to top things with avocados?
Bonus: For those nights before a big ride, when you do need to add some carbs, stick to whole food carbs with grilled peaches, a perfect complement to your Caribbean Jerk Chicken dinner. Simply cut peaches in half, remove pit, and place on the upper grill (or lower grill away from the flame) cut-side down. Grill about 3-5 minutes, then flip. Add a tiny drizzle of organic or raw honey and a sprinkle of cinnamon to the cooked side. Grill an additional 3-5 minutes and serve.
Going light at night doesn’t mean sacrificing taste or satisfaction with dinner. Instead, it means giving your body the fuel it needs, when it needs it to promote ongoing recovery, hormone balance, good sleep, and energy in the morning. And, this week, it simply doesn’t get easier or tastier.
Fuel Your Ride. Nourish Your Body.
