Jamaican-Spiced Chicken Thighs with Roasted Potatoes and Green Salad, Apple Tart and Chardonnay
Jamaican-Spiced Chicken Thighs
I have never been to Jamaica, so I can’t even begin to comment on the authenticity of this recipe. Adapted from David Bonom, Cooking Light, May 2008.
Servings – 1
1 tablespoon minced red onion – $0.15
3/4 tsp sugar – $0.01
1 piece finely chopped seeded jalapeño pepper – $0.16
1/2 teaspoon cider vinegar – $0.01
1/2 teaspoons soy sauce – $0.02
1/8 teaspoon salt – $0.01
1/8 teaspoon ground allspice $0.05*
1/8 teaspoon dried thyme – $0.05
1/8 teaspoon black pepper $0.05
1/8 teaspoon ground red pepper $.05
1 chicken thigh, skin removed $1.15
Cooking spray $0.05
Total for recipe – $1.71 per serving
Calories: 113 Fat: 5.6 Protein: 13
Combine ingredients through red pepper in a large bowl.
Add chicken, tossing to coat.
Preheat oven to 450F
Heat grill pan (or saute pan) to medium high heat.
Coat with cooking spray.
Cook for 2 minutes.
Rotate 90 degrees and cook another two minutes.
Repeat on other side.
Finish chicken in the oven until done – (really depends on the size of the thigh, check it at 10 minutes, and then keep checking every five minutes until it achieved an internal temp of 160 or until desired doneness).
By and large, an 1/8 tsp of a spice is not going to cost .05. Depending on the spice. Let’s just call it that to make it nice and neat. The average spice bottle you typically see in the spice aisle has about 25 teaspoons of spice in it. So even those $7.00 spices are going to run you about 0.036 a 1/8 tsp.
I buy mine from the bulk spice section at WF because they’re typically fresher. If they’re obscure, maybe not. They probably don’t get refreshed that much if no one uses them. I personally don’t use, say, fenugreek very often, so I don’t want to buy a big honking bottle of it.
Servings – 1 potato
1 red potato -$0.44
1 teaspoon olive oil – $0.15
Salt and Pepper to taste – $0.05
Total for recipe – $0.64 per serving
Calories: 140 Fat: 5 Protein: 3
Preheat oven to 450F
Cut potatoes into wedges.
Toss with olive oil and lay on a baking sheet.
Sprinkle with salt and pepper.
Add any other spices you like – rosemary, thyme, garlic, parmesan cheese, parsley, oregano, all these work well separately or in combinations. Garlic Cheese, Oregano Thyme, etc.
Roast until browned and fork-tender. Start checking after about 20 minutes.
Red Wine Vinegar Dressed Green Salad
.5 oz spinach $0.14
1/2 roma tomato, sliced thin $0.22
1/3 cucumber, sliced thin $0.36
1/2 carrot, sliced thin with vegetable peeler $0.04
1 tablespoon red wine vinegar $0.15
salt and pepper $0.05
Total for recipe – $0.96 per serving
Calories: 27 Fat: .3 Protein: 1
Toss all ingredients together.
Rustic Apple Tart
Serving – 1 wedge
Total for recipe – $0.25 – $0.65 (depending on apples) per serving
Calories: 220 Fat: 8 Protein: 3
Remove slice from freezer. Reheat in toaster oven or conventional oven at 325F until warmed through and crispy. Or bake from scratch. Recipe here.
It’s Saturday so I’ll borrow a quarter from myself to have a glass of Chardonnay
Total for recipe – $1.26 per serving
Calories: 120 Fat: 0 Protein: 0
Totals for dinner
Total for dinner – $4.82
Fat: 18.9 (27%)
Protein: 20 (13%)