John Marc

Ingredients

• 1 and ½ pounds of boneless, skinless chicken breasts, cut into 1-inch pieces

• 2 large onions, finely chopped

• 4 cloves of garlic, minced

• 2-inch ginger, minced

• 2 Scotch bonnet peppers, seeded and finely chopped (adjust the quantity based on your preferred heat level)

• 2 tablespoons of curry powder

• 1 tablespoon of allspice

• 1 teaspoon of thyme

• 1 teaspoon of black pepper

• 1 teaspoon of salt

• 1 can (14 ounces) coconut milk

• 1 cup of chicken broth

• 2 tablespoons of tomato paste

• 2 potatoes, peeled and cut into 1-inch chunks

• 1 carrot, peeled and cut into 1-inch pieces

• 1 green bell pepper, cut into 1-inch pieces

• Fresh cilantro, chopped (for garnish)

Instructions

1. Place the finely chopped onions, minced garlic, minced ginger, and finely chopped Scotch bonnet peppers into the bottom of a 3-4 quart slow cooker.

2. Season the chicken pieces with salt, pepper, curry powder, allspice and dried thyme. Mix well to coat the chicken evenly with the spices.

3. Place the spiced chicken on top of the aromatics in the slow cooker.

4. In a separate bowl, mix together the coconut milk, chicken broth and tomato paste. Pour this mixture over the chicken and vegetables in the slow cooker.

5. Add the peeled and cut potatoes, carrot, and green bell pepper around the chicken.

6. Cover and cook on low heat for 6-8 hours or on high heat for 3-4 hours, or until the chicken and vegetables are tender.

7. Once the chicken and vegetables are cooked through, garnish with freshly chopped cilantro before serving.

Suggested Accompaniments

This authentic crockpot curry chicken pairs well with:

• Rice and peas

• Festival (fried dough dumplings)

• Coleslaw

• Breadfruit

• Salad

Ingredients:

• 1 pound dried pinto beans, soaked overnight in water
• 6 cups water
• 1 yellow onion, diced
• 4-5 cloves garlic, minced
• 2 bay leaves
• 1 teaspoon dried oregano
• 1 teaspoon chilli powder (adjust to taste)
• 1 teaspoon salt
• ½ teaspoon black pepper
• ¼ teaspoon cumin
• Optional: 1 diced jalapeño for added spice

Instructions:

1. Drain and rinse the soaked pinto beans.
2. In a large pot, combine the beans, water, diced onion, minced garlic, bay leaves, dried oregano, chilli powder, salt, black pepper, and cumin.
3. If using a diced jalapeño, add it now.
4. Bring the water to a boil over high heat.
5. Reduce the heat to low, cover the pot, and let the beans simmer for 1-1.5 hours, or until they are tender.
6. Remove the bay leaves before serving.

Tips:

• For a creamier texture, mash some of the cooked beans against the side of the pot while they’re still simmering.
• If you prefer a milder flavour, remove the seeds and membranes from the jalapeño before dicing it.
• You can also add other spices to suit your taste preferences, such as paprika or cayenne pepper.

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Servings: 4

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch strips
• 1 yellow onion, diced
• 2 bell peppers (any colour), diced
• 2 tablespoons olive oil
• 2 tablespoons fajita seasoning
• 1 head of Bibb or butter lettuce, separated into individual leaves

For Toppings (choose your favourites):

• Sliced avocado
• Diced tomatoes
• Sliced jalapeños (optional)
• Freshly chopped cilantro
• Lime wedges

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the diced onion and bell peppers to the skillet. Sauté until the vegetables soften, about 5 minutes.
3. Push the vegetables to the sides of the skillet and add the chicken strips to the pan. Cook the chicken until it is browned on all sides and cooked through, about 8-10 minutes.
4. Stir in the fajita seasoning and cook for an additional minute, until the seasoning is fragrant and coated evenly on the chicken and vegetables.
5. To serve, spoon the chicken fajita mixture into individual lettuce leaves. Add your desired toppings.

Macros (per serving, without toppings):

• Calories: 220
• Fat: 12g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Protein: 28g

Ingredients:

• 1 lb sirloin steak, sliced into thin strips
• 1 head of broccoli, cut into florets
• ½ yellow onion, diced
• 3 cloves garlic, minced
• ½ cup chicken broth
• ¼ cup coconut aminos (a Whole30-compliant soy sauce substitute)
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• Salt and pepper, to taste
• Toasted sesame seeds (for garnish - optional)
• Chopped green onions (for garnish - optional)

Instructions:

1. Place the diced onion and minced garlic in the bottom of a 3-4 quart slow cooker.
2. Season the beef strips with salt and pepper. Add them to the slow cooker on top of the onions and garlic.
3. In a small bowl, whisk together the chicken broth, coconut aminos, sesame oil, and minced ginger. Pour this mixture over the beef in the slow cooker.
4. Cover and cook on low heat for 2-3 hours or on high heat for 1-1.5 hours, or until the beef is tender.
5. With 30 minutes left of cook time, add the broccoli florets to the slow cooker. Stir everything together to coat the broccoli in the sauce.
6. Cover and continue cooking until the broccoli is tender-crisp.
7. Taste and adjust seasoning if needed.

Serve hot, garnished with toasted sesame seeds and chopped green onions (if desired).

Macros (per serving, assuming 4 servings):

• Calories: 260
• Fat: 16g
• Carbohydrates: 9g
• Fiber: 5g
• Net Carbs: 4g
• Protein: 22g

Ingredients:

• 2 yellow onions, diced
• 3 bell peppers (any color), diced
• 4 cloves garlic, minced
• 2 cans (15 oz each) black beans, rinsed and drained (make sure they’re Whole30-compliant)
• 2 sweet potatoes, peeled and diced
• 1 can (28 oz) diced tomatoes
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon cayenne pepper (optional for spice)
• Salt and pepper, to taste
• Avocado slices, for garnish (optional)
• Fresh cilantro, chopped (for garnish - optional)

Instructions:

Place the diced onions, bell peppers, and minced garlic in the bottom of a 6-quart slow cooker. Add the diced sweet potatoes, black beans, diced tomatoes, chili powder, cumin, paprika, cayenne pepper (if using), salt, and pepper. Stir to combine. Cover and cook on low heat for 8-10 hours or on high heat for 4-5 hours, or until the sweet potatoes are tender. Serve garnished with avocado slices and freshly chopped cilantro (if desired).

Macros (per serving, assuming 6 servings):

Calories: 380 Fat: 12g Carbohydrates: 58g Fiber: 15g Net Carbs: 43g Protein: 15g