No carbs doesn’t mean no flavor. Here’s a very simple alternative wrap you can do with chicken or beef (or both) that’s surprisingly delicious.
Boneless chicken works best in a wrap. Season with green seasoning or spices of your desired flavor.
On beef, salt and black pepper is essential. But you can add more spices to give it a little twist without overpowering the beef.
You can prepare your meat any way you like it. We went with a quick pan sear, but feel free to try a grilled version without oil, or even a BBQ version if the grill is out.
For chicken, sear both sides until they’re brown (about 3 minutes each side) then finish them off in the oven. About 10 to 15 minutes.
For the beef, sear for about 2 to 3 minutes each side or to your desired temperature.
Slice beef in thin slices. Especially with tougher cuts that have less fat, this will help the texture.
Slice chicken thick enough so the pieces stay firm, but thin enough to spread through your wrap.
Get your lettuce. You can cut out the firm lower rib so it’s easier to wrap.
Take a little portion of meat (you don’t want it overstuffed) and spread it over a portion of the lettuce.
Add condiments of your preference. We used a creamy garlic sauce…
And a tangy salsa to up the flavors.
Roll the lettuce to encase the filling, then cut on the bias.
And that’s it. A nice treat with not so much guilt.
Try it with fish or seafood too. The possibilities are endless.
It’s that time of year again. The “I have to fit into this carnival costume, look good and feel good on the road” time. So here’s a Three Bean Soup meal idea using CUISINE beans, that fits in just right if your interest is figure, fitness, flavor or all of the above and then some.
Cut some pumpkin into cubes. We used about 2 cups, just for a little flavor to compliment the beans.
Then dice everything up. Ginger, garlic…
Pimiento. Going for flavor and not for heat.
And onion to contribute to that earthy flavor.
In a pressure cooker, add a little oil. Just enough to coat the surface.
Add the ginger, garlic, pimiento and onion to the pressure cooker and saute (without the cover) for about a minute to start unlocking the flavors.
Then add your beans. We used CUISINE Lima Beans, Black Beans and Red Beans this time, but feel free to try various combinations. About a half pack of each.
Add Salt and Black Pepper to taste, then mix it around to distribute evenly.
Add hot water. Enough to cover the contents by about 4 to 5 inches.
Then cover your pressure cooker and let it cook.
Cook times will vary according to your pressure cooker, so read your manual and follow the instructions there.
Remove your pressure cooker from the heat, let cool and open. Then place it back on the heat. Top up with hot water if you don’t have enough liquid for a soup. Keep in mind, you’ll be cooking this for about 10 more minutes.
Cube your seasoned chicken breast (or leave it out for a veggie option)…
And add them to the soup. Let it cook uncovered for 10 to 15 more minutes, until the chicken is done and the carrots achieve your desired texture.
Spoon it into a deep bowl
Top it with Micro Greens, Chives, Parsley or any other green herb of your preference and that’s it.
¼ cup coconut oil (or olive oil), divided
1 lb. Simple Truth Boneless Chicken Breasts chopped into ½-inch to 1-inch cubes
1 medium yellow onion, chopped
3 cloves garlic, minced
1 Tbsp. fresh ginger, peeled and grated
1 (14.5-oz) can Diced Tomatoes, drained
1 Tbsp. Tomato Paste
1-1/2 tsp. cumin seeds
1 tsp. ground coriander
1 tsp. paprika
½ tsp. cayenne pepper, optional
½ tsp. sea salt, to taste
1/8 tsp. ground cloves
1/8 tsp. ground cardamom
1 tsp. honey or pure maple syrup
1 cinnamon stick
1 Tbsp. fresh lime juice or cider vinegar
1 cup full-fat canned coconut milk (or heavy cream)
Cooked quinoa or rice and fresh cilantro for serving
- Heat 2 tablespoons of the coconut oil over medium-high in a non-stick skillet. Add the chopped chicken and brown 3-5 minutes, until juices have released, but meat is not cooked through. Drain the chicken of the juices and transfer the chicken to a bowl.
- Wipe out the skillet using a paper towel and return to the stovetop over medium-high heat. Add the remaining 2 tablespoons of coconut oil, along with the chopped onion. Cook, stirring occasionally, until onion is translucent, about 5 minutes. Add the garlic and ginger and cook another 2 minutes, stirring frequently.
- Reduce the heat to medium-low, and add the diced tomatoes, tomato paste, garam masala, cumin seeds, coriander, paprika, cayenne pepper, salt and pure maple syrup. Cook covered for 5-8 minutes, stirring occasionally.
- Transfer this mixture to a blender along with the coconut milk (or cream) and blend until completely smooth. Return sauce to the skillet along with the chicken, cinnamon stick and lime juice and bring everything to a gentle boil. Reduce heat, cover, and simmer 5-8 minutes, until chicken is cooked through. Taste the tikka masala for flavour and add sea salt to taste.
- Serve chicken tikka masala over cooked quinoa or rice with fresh cilantro.
- 1 (3-to 4-pound) chicken, cut into pieces
- Sea salt to taste
- 1 tablespoon extra-virgin olive oil
- 1 onion, halved
- 3 carrots, cut into pieces
- 3 celery ribs, cut into pieces
- 1 head garlic, halved crosswise
- 1/2 a bunch parsley
- 1 teaspoon black peppercorns
- About 10 cups water
- 3/4 cup broken angel hair pasta
- Chopped cilantro
- Season chicken with salt. Heat oil in a 4-to 5-quart heavy pot over medium high heat until hot. Brown chicken in batches, about 6 minutes per batch, transferring to a bowl when browned. Pour off all but 2 tablespoons fat from pot, then add onion, carrots, celery, and garlic to fat in pan and cook, turning occasionally, until browned, about 5 minutes.
- Add chicken back to pot along with any juices in bowl, parsley, and peppercorns and add just enough water to cover chicken. Bring stock to a simmer, skimming if necessary, and simmer for 1 hour.
- Strain stock and shred meat, discarding bones and vegetables. Place meat and stock back in pot and bring to a boil. Stir in noodles and boil until noodles are cooked, about 4 minutes. Season soup with salt and pepper to taste and sprinkle with cilantro. Serve hot.
- 12 chicken legs
- ½ cup olive oil
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- ½ teaspoon paprika
- ½ teaspoon cumin
- ¼ teaspoon cayenne pepper
- 2 cloves garlic, chopped
- 3 tablespoons chopped onion
- ½ cup chopped fresh parsley
- 1 can beer
- Place chicken legs into a large zip top bag.
- Pour olive oil into a 2-cup liquid measuring cup.
- Mix together salt, pepper, paprika, cumin, and cayenne pepper and add to olive oil. Add garlic, onions, and parsley. Mix together well with a fork. Slowly add beer as it will cause the mixture to foam and bubble slightly.
- Pour marinade over the chicken legs in the zip top bag. Remove as much air as possible from the bag and seal. Turn the bag from side to side to make sure all chicken has been coated with the marinade.
- Place the bag flat on a small, rimmed kitchen sheet pan and into the refrigerator. Allow to sit up to 1 hour or overnight for best results, turning the bag over every few hours to keep the chicken coated.
- Brush the grill grate with olive oil to coat. Heat the grill to about 350º F. Place chicken onto the grill and cook, turning as needed to cook both sides, until the internal temperature registers 165º F when checked with an instant read thermometer.
- Remove chicken to a serving platter and allow to rest 3-5 minutes before serving.
- Chicken – 1/2 kg(1 lb)
- Oil – as needed
- 3 Onions
- 3 Tomatoes
- 1 tblsp Whole garam masala
- 2 tblsp Ginger paste
- 2 tblsp Garlic paste –
- 1 tsp Turmeric powder
- 1 tblsp Chilly powder
- 1 tblsp Garam masala powder
- 2 tblsp Cashew paste
- Salt – to taste
- Cilantro – for garnish
- Cream – for garnish
- Fry the chicken in oil and keep aside.
- Heat little oil in another pan, add the whole garam masala, onions and fry well. Next add the tomotoes.
- Now add everything except chicken and kaju(cashew) paste. Cook it nicely and let it start leaving oil.
- Then add little water, chicken and cashew paste. cook well.
- Garnish with cream and fresh coriander leaves. (This is a dry dish, goes well with naan/roti.)
Say hello to the perfect after party meal…
CARIBBEAN JERK WINGS AND FRIES!
This simple yet insanely delicious meal will certainly satisfy the hungriest fete-goer
What’s the best part? It can be prepared in a matter of minutes. Be sure to head to your closest Massy Stores to stock up on Wings as well as fries.
Time taken to prepare: 20 minutes
Serves: 4 people
- 2 cups store bought mustard-based BBQ sauce
- 2 tablespoons soy sauce
- 1 (6-ounce) can crushed pineapple
- Salt and pepper
- 1/3 cup brown sugar
- 1 teaspoon ground ginger
- Jerk seasoning
- 18 chicken wings
1) Preheat grill to medium-high.
2) Prepare sauce by combining all ingredients together in a saucepan over medium heat. Cook until heated through.
3) Rub jerk seasoning into chicken wings. Grill for 10 to 12 minutes or until cooked through. Brush generously with sauce and serve.
4) Serve with a hot side of Fries @ Massy stores Save $2.00 on Cavendish 1KG fries and $4.00 on Cavendish 2KG fries: $11.99 & $23.79
- 1 pack Sam Mills Gluten Free Corn Meal on sale
- ½ lb margarine
- 1 tsp salt
- 2 tsp sugar
- 1 bouillon cube
- 7-8 cups hot water
- 5 lbs. ground beef or choice of meat.
- Minced green seasoning – ( In a food processor or blender, mince 4 bundles chive, thyme, parsley, 4 cloves garlic, 3 onions, 15 pimentos, shadon beni.)
- 1 cup Ketchup
- Few dashes of soy sauce
- Few dashes of Worcestershire sauce
- 2 tbsp. pepper sauce
- 1 lb. raisins – cleaned and washed
- 1 bottle Goya Manzanilla Stuffed Spanish Olives
- 1 bottle Goya Capers
- Season meat with all seasonings – minced green seasonings, Worcestershire sauce, soy sauce, pepper sauce and ketchup. Mix well to evenly distribute seasonings throughout meat. Refrigerate overnight or leave for at least one hour.
- Heat about ¼ cup oil in a large heavy duty pot. Add meat, stir and let it cook on high for 10 minutes. Turn heat to medium to finish cooking, ensuring that all liquid does not dry out but that the meat remains moist.
- Add raisins, olives and capers, mix well and set aside to cool.
- In a very large bowl, empty package of Sam Mills Corn Meal. Add salt, sugar and margarine and work all into corn meal with your hands.
- Dissolve bouillon cube in 1-cup hot water to be used.
- Add hot water – 2 cups at a time and using a wooden spoon mix to soft and pliable dough.
- Make into balls – you can use a small measuring cup to scoop the balls.
- 24 pieces of banana leaves (heated over open flame so leaf becomes pliable)
- Vegetable oil
- Aluminum foil, cut into 16-inch lengths (about 24 pieces)
- 1 aluminum foil square about the size of the tortilla press
Using an 8-inch pastelle/tortilla press, place a piece of a 16-inch long aluminum foil strip on the bottom of the press and top with a banana leaf. Lightly coat the already heated banana leaf with oil and place a dough ball on top, rolling the ball over the leaf to coat it in oil. Brush a square of aluminum foil liberally with some vegetable oil and place on top of the corn dough ball. Press the dough using the pastelle/tortilla press until it becomes a flat, round piece of dough. Set aside the top square of foil to reuse.
Remove the bottom piece of aluminum foil, banana leaf and flattened dough to a flat surface and place approximately 2 heaping tablespoons of the cooled meat filling on half of the dough, starting from the center out towards the edge, making sure to leave about a 1/2-inch rim of dough around the edge. Fold the half-moon of uncovered dough over the meat using the banana leaf and aluminum foil and press the edges together. Fold into a rectangular package, by first rolling it then sealing the ends by folding with the banana leaf and foil. Repeat until all the packages are complete.
Bring a large pot of water to the boil and place as many packages as you want in the water until fully cooked and heated through, about 20 – 30 minutes. Remove from the water with tongs and place on a tray to cool enough so you can handle it, approximately 2 minutes.
Serve right away or cover and refrigerate until ready to serve.
- 5-6 LBS chicken pieces (I used legs and thighs) @ Massy Stores Great offer on ARAWAK CHILLED ROASTER: $25.49/KG
- 1 teaspoon peppersauce
- 1/4 teaspoon black pepper
- 1/2 teaspoon ginger
- 1 teaspoon green seasoning (can be store bought or your own mixture)
- 1 lime / lemon or 3 tablespoons of vinegar to wash the chicken pieces before seasoning.
- 1 1/2 teaspoon salt
- 1-2 cups all-purpose flour
- 1 teaspoon paprika
- 1/4 teaspoon black pepper
- Oil for frying (about 2 1/2 cups vegetable oil)
- 2 eggs
- Remove extra fat and skin from chicken
- Pour the lime /lemon juice over it (you can also use vinegar). Rinse with water and strain dry.
- In a large bowl use the green seasoning to season the chicken. Make sure to stir well. Cover and allow to marinate in the fridge
- In a heavy pan, heat the oil on medium/high heat
- While the oil is heating up, crack the two eggs into a small bowl and whisk, then add to the bowl with the seasoned chicken and give it a good stir. Try to get all pieces of the chicken coated with this egg mixture.
- Pour the flour onto a plate and add the paprika and black pepper and mix well.
- Dust the pieces of chicken into the flour mixture just made. Be sure to cover all pieces and shake off any excess flour before placing into the hot oil. If you find that the outside is going brown too fast, it’s an indication that your oil may be too hot therefore you may need to adjust accordingly.
- Continue doing in batches and remember to give it a few minutes to cool down before serving.
Pair with a hot pile of Golden French Fries: At Massy stores Save $4.00 on MARQUISE FROZEN FRIES (Straight and Crinkle Cut): $25.99
- 4 packs mixed packs chicken
- 2 Tbsp green seasoning
- 2 tsp grated garlic
- 1 Tbsp Worcestershire sauce
- 1 Tbsp soy sauce
- 1 Tbsp tomato ketchup
- Salt and pepper to taste
- 2 Tbsp Cuisine Oil
- 3 Tbsp brown sugar
- 2 cups parboiled rice, washed and drained
- 3/4 cup chopped onions
- 1/2 cup chopped sweet peppers
- 1 cup diced carrots (optional)
- 2 cans Cuisine Pigeon Peas
- 2 cups Maggi Coconut Milk
- 2 cups water or reserved cooking liquid from peas.
- 1 whole scotch bonnet pepper
- Salt and pepper to taste
- 1/2 cup sliced green onions (white and green parts)
- Prep Time: 35 minutes
- Cook Time: 45 minutes
- Marinate chicken: 120 minutes
- Total Time: 200 minutes
- Yield: Serves 6
- Add chicken, green seasoning, garlic, Worcestershire sauce, soy sauce and ketchup to a bowl along with salt and pepper to taste. Toss to mix and coat the chicken with the seasonings. Set aside and let marinate for at least an hour.
- Pour oil into a large pot and place on medium high heat. Let oil heat until hot but not smoking.
- Sprinkle sugar into heated oil in an even layer. Let the sugar melt until it starts to froth and bubble. As soon as the edges of the froth/bubbles starts to get a slight shade darker, immediately add the seasoned chicken and stir to mix and coat with the burnt sugar. Let cook for 7 – 10 minutes.
- Add the rice to the pot, stir to mix and cook for 3 minutes.
- Add peas, pepper and carrots (if using) and cook for 1 minute.
- Pour in coconut milk and other cooking liquid. Season with salt and pepper to taste.
- Toss in whole scotch bonnet pepper. Cover pot and bring to a boil.
- When the pot comes to a boil, remove lid partially and let boil until you can see the surface of the dish – the rice, peas and chicken (about 7 – 8 minutes). Cover pot fully, reduce heat to low or simmer and let cook for 25 – 30 minutes or until all the liquid has evaporated.
- Sprinkle the green onion on top and fold into Pelau.
- Serve hot or at room temperature.