10-Minute High-Protein, Low-Carb Caribbean Meal: Jerk Chicken & Sautéed Callaloo

Meal: Jerk Chicken & Sautéed Callaloo

Ingredients (Makes 3-4 servings)

• 2 boneless, skinless chicken breasts (or 4 chicken thighs)

• 1 tbsp jerk seasoning (homemade or store-bought)

• 1 tsp lime juice

• 1 tbsp olive oil

• 2 cups fresh callaloo (or spinach)

• ½ small onion, diced

• 1 garlic clove, minced

• ½ tsp black pepper

• ½ tsp thyme

• ¼ tsp salt

• ½ avocado (for serving, optional)

  
  

Steps:

1. Season & cook chicken – Rub chicken with jerk seasoning and lime juice. Heat olive oil in a pan and cook chicken for 4-5 minutes per side until fully cooked.

2. Sauté callaloo – In another pan, heat a small amount of olive oil, add onions and garlic, and cook for 1-2 minutes. Add callaloo, black pepper, thyme, and salt, then cook for 3-4 minutes until wilted.

3. Assemble meal – Serve grilled jerk chicken with sautéed callaloo and a few slices of avocado (optional).

4. Store & reheat – Pack in meal containers for an easy, protein-packed work lunch.

   
   
   
   

   

   
   
   
   

Nutritional Breakdown (Per Serving - 1 Plate)

• Calories: ~380 kcal

• Protein: ~42g

• Carbohydrates: ~8g

• Fats: ~18g

  
  

Macronutrient Proportions

• Protein (42g | 50%) – Jerk chicken

• Carbohydrates (8g | 10%) – Callaloo, onions, garlic

• Fats (18g | 40%) – Olive oil, avocado