Tone and Tighten

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Caribbean Jerk Grilled Vegetables

Throw these flavorful Caribbean Jerk Vegetables on the grill for the perfect healthy side dish. Enjoy a taste of the islands with flavorful seasonings that pair perfectly with this veggie medley. This recipe will spice up your backyard barbecue with fantastic flavor in this healthy veggie side dish. Get the recipe below. 

 

Caribbean Jerk Grilled Vegetables

Keep reading for the recipe.

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Spice up your backyard barbecue with amazing flavor in this Caribbean Jerk grilled vegetables dish. 

Traditional jerk seasoning is a Jamaican flavoring that uses a mix of amazing spices for island flavor in a favorite barbecue meal. These veggies are the perfect side dish to pair with my Grilled Caribbean Jerk Chicken recipe. 

Now you don’t have to travel to the Caribbean this summer, you can enjoy delicious island food from your own backyard all season long. If you haven’t tried Caribbean Jerk Chicken yet, you’re missing out! Give it a shot! 

Get the recipe below. 

 

 

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What is Caribbean Jerk Seasoning?

“Jerk” refers to the way that a meat, vegetable, or fruit is seasoned and cooked. Traditional jerk flavoring uses a marinade or paste containing allspice and habanero peppers.

The meat is marinated and then slow cooked over fire or a grill. You can make your own seasoning, or buy it in a bottle. 

What Does Caribbean Jerk Flavoring Taste Like? 

Jerk seasoning is a Jamaican style dish that brings an amazing blend of spices to create an island flavor.

The flavors typically come from a mixture of allspice, ginger, garlic, nutmeg, and thyme, and sometimes habanero peppers for a little heat. 

With a fantastic seasoning blend and a delicious smokey grill flavor, these Caribbean Jerk grilled vegetables are sure to be a favorite. 

What Side Dishes Go With Jerk Chicken?

This recipe is the answer to that common question, ‘what side dishes should I make for Caribbean jerk chicken?’. The mixture of veggies such as zucchini squash, yellow squash, bell peppers, mushrooms, and asparagus pair amazingly with this delicious seasoning mix below.

Try it- this is the perfect side dish for jerk chicken. It’s the best blend of veggies you need to go with Grilled Caribbean Jerk Chicken. 

Some other great side dishes for jerk chicken are coleslaw, grilled corn on the cob, green beans, baked beans, or fruit dishes. Try some of my favorites to pair with the chicken and veggies:

Easy Herbed Rice

Island Fruit Salad

Crispy Oven-Baked Sweet Potato Fries

Now on to the Caribbean jerk grilled vegetable recipe below. Happy grilling! 

 

 

Print
Caribbean Jerk Grilled Vegetables
Recipe type: Side dish
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Throw these flavorful Caribbean Jerk Vegetables on the grill for the perfect healthy side dish.
Ingredients
  • Jerk Seasoning:
  • 1 Tablespoon onion powder
  • 1 Tablespoon ground allspice
  • 1 teaspoon five-spice powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground nutmeg
  • ½ teaspoon garlic powder
  • ½ teaspoon cayenne pepper
  • 1 Tablespoon dried thyme
  • Salt and pepper, to taste
  • Vegetables:
  • 1 zucchini, thickly sliced
  • 1 yellow zucchini squash, thickly sliced
  • 1 bunch asparagus, tough ends removed
  • 1 cup sliced mushrooms
  • 1 red bell pepper, sliced
  • 1 orange bell pepper, sliced
  • 2 Tablespoons olive oil
Instructions
  1. In a small bowl, mix together all spices for jerk seasoning.
  2. Wash, cut, and prepare vegetables as directed.
  3. Place vegetables in a single layer on a large cookie sheet. Drizzle with olive oil and sprinkle jerk seasoning over the vegetables, then gently toss so that the vegetables are equally coated.
  4. Let vegetables sit for 10 minutes.
  5. Heat your grill to medium-high heat.
  6. Add vegetables to grill and cook for 10-15 minutes or until desired doneness, turning occasionally.
  7. Note: If you find that your vegetables are falling through the grates on the grill, feel free to use a grilling pan or even a disposable aluminum foil pan.

 

 

Nutrition facts for Caribbean Jerk Vegetables:

 

 

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Looking for more amazing and healthy grill recipes? Try some of my favorites:

Easy Grilled Asparagus

25 Healthy Grilling Recipes

Grilled Hawaiian Chicken

Grilled Chicken Protein Bowls

The Best Grilled Chicken Recipe (only 4 ingredients)

Healthy Grilled Chicken Fajita Kabobs

 

 

 

 

Low Carb Shredded Rotisserie Chicken Chili

Healthy low carb shredded chicken chili is an easy dinner you can make on the stove top or with a slow cooker. It’s the perfect meal for leftover rotisserie chicken or frozen shredded chicken. Try this chicken chili for nights when you need a quick and simple meal– you already have the ingredients! It’s also a great freezer meal for later. 

 

Low Carb Shredded Rotisserie Chicken Chili

Keep reading for the recipe, tips and directions, and nutrition facts. 

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This chili is so easy to throw together for those nights when you need a quick and easy dinner – it’s made with ingredients that you usually have in your pantry and fridge (hello leftover chicken or shredded freezer chicken). 

This chili is totally delicious as-is and also perfectly easy to customize your way. Feel free to throw in any extra vegetables that you want – bell peppers, celery, zucchini, and broccoli would all be delicious.

If you like heat, feel free to add in a jalapeno pepper or even some hot sauce.

Get the recipe below– there’s directions for making this soup on the stovetop or even in your slow cooker. 

I know you’ll enjoy this slow cooker chili. It’s healthy and tasty, and did I mention it’s low carb? The perfect good-for-you and satisfying dinner meal for the end of your busy day. 

RELATED RECIPE: Low Carb Creamy Chicken Stuffed Peppers

 

You’re obviously interested in low carb recipes . . . How about 40 of my BEST Low Carb Dinners that are both delicious AND healthy?
Check out Tone and Tighten’s newest digital eBook…
The Low Carb Dinner Cookbook
Real recipes for real people – CLICK HERE to learn more.
 
 
 

 

How to Freeze Shredded Chicken Chili:

Prepare chili as directed and then allow it to cool. Place soup in an freezer-safe airtight container or even in a gallon-sized freezer bag.

The soup will stay good in the freezer for up to 3 months.

 

What’s the easiest way to shred chicken?

The first step to perfectly shredded chicken is to cook some chicken breasts. You can cook it on the stove, in the pressure cooker, slow cooker, roast it in the oven, or even use a rotisserie chicken from the store. 

I like to use my slow cooker whenever possible, it’s simple and the chicken just falls apart for easy shredding. Check out this slow cooker recipe for perfect shredded chicken. You can make a big batch and freeze it for quick dinners later! 

Once your chicken is cooked, let it cool for a few minutes and then start shredding. Use 2 big forks (one in each hand) to shred the chicken, pulling in opposite directions. You can also use the stand-mixer method and shred the chicken on medium-low speed. It only takes a few seconds.

If you don’t have any tools, you can simply use your hands. Using your hands to pull apart the chicken is the easiest way to control the size of the pieces you are shredding. 

If you are going to shred a lot of chicken, you might want to invest in these tools that look like claws, called meat claws, to shred chicken easier. I like to use them if I have a large amount of chicken to shred, especially for big family gatherings. 

 

Is it easier to shred chicken hot or cold?

If the chicken is still warm it makes the shredding process a lot easier and faster. After you have cooked the chicken breasts, let it cool for a few minutes and then start shredding when the meat is still warm. If the chicken has cooled it is still possible to shred it, but it won’t be quite as fast. 

Now that you know how to make easy shredded chicken, try out this chicken chili recipe below.  

 

How to make this chili in the slow cooker:

If you have a slow cooker, this recipe is so easy to throw together!

Add all ingredients except for the cream cheese in the slow cooker.

Cover and cook on high for 2 to 4 hours, or low for 6 to 8 hours. It is okay if the chili ends up cooking a little longer on the “keep warm” setting.

Shred the chicken using two forks. Shred the chicken right in the slow cooker; or if it feels easier, transfer the large pieces to a bowl, shred, and then return the chicken to the slow cooker. Taste the chili and add salt and pepper as needed.

Cut the cream cheese into small pieces and add into the slow cooker. Stir until the cream cheese is completely incorporated into the soup.

Add desired toppings and serve!

 

Optional Chili Toppings:

  • fresh cilantro
  • shredded cheese (I used Mexican-blend shredded cheese, but Pepper jack is delicious as well)
  • diced green onions
  • diced avocado
  • sour cream
  • diced tomatoes
  • jalapeno
  • hot sauce
  • crushed tortilla chips

 

Print
Low Carb Shredded Rotisserie Chicken Chili
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Ingredients
  • 1 Tablespoon olive oil
  • ½ onion, diced
  • 1 clove garlic, minced
  • 2 pounds chicken breast, cooked and shredded
  • 4 cups low-sodium chicken broth
  • 1 (14 ounce) can diced tomatoes, undrained
  • 1 yellow zucchini squash, diced
  • 2 Tablespoons tomato paste
  • 1 Tablespoon chili powder
  • 1 Tablespoon cumin
  • 1 teaspoon garlic powder
  • 1 (4 ounce) can diced green chiles
  • 4 ounces cream cheese
  • Salt and pepper, to taste
Instructions
  1. In a large stockpot, heat olive oil over medium-high heat. Add in onion and saute for 4-5 minutes (or until translucent). Add in garlic and saute 30 seconds more.
  2. Add in cooked chicken, chicken broth, tomatoes, squash, tomato paste, chili powder, cumin, garlic powder, and green chilies. Bring to a boil, then let simmer over low heat for 15 minutes.
  3. Cut cream cheese into small pieces and add to stockpot.
  4. Stir until cream cheese is melted and completely incorporated into the soup.
  5. Season with salt and pepper, then serve.
  6. If desired, top bowls with cheese and fresh cilantro.

 

 

 

Check out these other delicious Low Carb recipes:

 

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Want to get in shape, but don’t know where to start?

Check out my new 8 Week Beginners Workout Guide.

A complete at-home plan to help you reach your fitness goals.
Click here for all the details.

 

Low Carb One Pan Chicken Sausage and Vegetables

The perfect one-pan meal that is simple and quick to clean up. This low carb chicken sausage and vegetables recipe tastes delicious and couldn’t be easier. A tasty and healthy low-carb meal full of lean protein, healthy fats, and tons of vegetables. Perfect for leftovers and meal prep. 

 

Low Carb One Pan Chicken Sausage and Vegetables

 

Keep reading to get the recipe, tips, and nutrition information. 

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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What’s better than a delicious recipe? A delicious recipe that is simple to make and easy to clean up! 

That’s why I love one-pan recipes so much, you cook everything in one pan making clean up and dishes so quick and easy.

Try this one-pan meal for dinner tonight because you know you don’t want to spend your whole evening in the kitchen with dinner prep and clean up. Plus this recipe is perfect to make extras to use for meal prep for the week. Save time by making healthy meals for later. 

This low carb chicken sausage and vegetables recipe tastes delicious and couldn’t be easier. It’s a tasty and healthy low-carb meal full of lean protein, healthy fats, and tons of vegetables. 

Give it a try- I know you’ll love it.

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15 of the BEST High Protein / Low Carb Snacks

15 of my favorite high protein and low carb snacks that power me through the day – and still taste delicious!

 

Snacks are a huge part of my diet – especially when cravings hit each afternoon. However, so many snack foods are filled with sugar and carbs, which don’t do much to help you feel full or give you energy.

I have found that if I have a snack that is high in protein and lower in carbs, it helps power me through my day.

Protein helps you to feel more full because it signals the release of appetite-suppressing hormones, helps to slow down your digestion, and helps stabilize your blood sugar levels (which means you won’t get that carb/sugar crash shortly after eating your snack).

I wanted to share with you some protein snacks that I always keep on hand.

If you are trying to get more protein in your diet and less carbs, these are some snack ideas that you are going to want to add to your pantry and fridge!

 

Are you trying to lower your carb intake?

You are going to want to check out my newest cookbook: Low Carb Dinners.

My wife and I put together 40 of our family’s favorite dinners and BONUS – they are all low carb and high protein!

Get your copy of my Low Carb Dinners cookbook here!

Now onto the snacks!

 

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Baked Cajun Chicken and Vegetables Meal Prep

Seasoned spicy chicken roasted on a sheet pan with sweet potatoes and broccoli (or any vegetables you prefer). Feed your entire family or divide it into containers and have it as healthy meal prep for the entire week!

This is such an easy recipe that you can throw together on a busy night or make at the beginning of the week for meal prep!

Trying to eat healthier or lose weight? Meal prepping is here to help!

Why meal prep?

Meal prep can help with:

  • portion control
  • wondering what to eat for lunch or dinner
  • healthy meals that are ready when you are
  • avoiding the drive-thru at a fast food place
  • and all of these things lead to weight loss!

What is meal prepping anyway?

Meal prep just means that you are prepping your meals once or twice a week in a large batch. It’s really convenient because you only cook once but have enough meals to last you for 4-5 days.

I love having healthy meals ready for me in the fridge- I just pull it out of the fridge and heat it up. It’s perfect for days when I am at home or even at work.

Meal prepping really does make eating healthy so easy!

I usually take some time on Sunday nights to meal prep for the upcoming week.

Meal prepping also saves you money because you are not eating out and it’s cheaper to buy items in bulk like you need for meal prepping.

What are the best meal prep containers?

I like using these reusable microwave-safe containers – they come in different sizes:

You can also purchase glass meal prep containers, which are really nice too. Whatever you prefer will work perfectly.

 

How long do meal prep bowls last in the fridge?

I have found that for myself, I prefer to eat my meal prep bowls within 3-4 days. When they get much older than that, they start to lose their fresh taste.

Meal prep bowls that are made with seafood will only last 2-3 days.

If you are making salads as meal prep, you will want to make sure that you don’t mix the dressing in until right before you eat (otherwise the salad will be soggy).

Wanting to eat healthier?

If you are looking for more healthy recipes laid out in a daily 2 Week Plan, you need to check out my 14-Day 1500 Calorie Healthy Eating Weight Loss Plan!
1500-calorie-14-day-menu-plan-ebook-cover

  • Assembled by a registered dietician
  • Breakfast, lunch, snack, and dinner recipes for 14 days
  • Each day’s total calories perfectly calculated to 1500 calories
  • Each day has balanced macros (carbs, fats, and protein) to help you lose weight fast
  • Click here to learn more!

 

 

Looking for more recipes to meal prep? Try these:

 

The seasoning used in this recipe is Cajun seasoning. You can find it at any grocery store or on Amazon.

 

Print
Baked Cajun Chicken and Vegetables Meal Prep
Recipe type: Main Dish (Meal Prep)
Prep time: 
Cook time: 
Total time: 
Serves: 6-8
 
Seasoned spicy chicken cooked on a sheet pan with sweet potatoes and broccoli (or any vegetables you prefer). Feed your entire family or divide it into containers and have it as healthy meal prep for the entire week!
Ingredients
  • 2 pounds boneless, skinless chicken breast, cut into bite-sized pieces
  • 3 Tablespoons Cajun seasoning
  • 3-4 Tablespoons olive oil, divided
  • 3 sweet potatoes
  • 1 large bunch asparagus
  • Salt and pepper, to taste
Instructions
  1. In a gallon-sized resealable bag, add chicken, seasoning, and 2 Tablespoons of olive oil. Seal bag and toss until chicken is coated with oil and seasonings. Set in the fridge for 30 mintues to let the flavor marinate the chicken.
  2. While the chicken marinates, peel and dice the sweet potatoes.
  3. Preheat oven to 425 degrees F and remove chicken from fridge.
  4. Line 2 large baking sheets with aluminum foil and spray with non-stick cooking spray.
  5. Arrange the chicken and asparagus on one baking pan in a single layer (if you overlap the vegetables, it will steam them instead of roast them . . . they just taste so much better roasted!).
  6. Arrange sweet potatoes on the remaining sheet pan in a single layer.
  7. Drizzle vegetables with olive oil and seasoning with salt and pepper. Lightly toss so that all the vegetables have olive oil and seasonings on them.
  8. Place both baking sheets in the oven for 15-20 minutes. Remove the chicken and asparagus (once the chicken has reached an internal temperature of 165 degrees), but continue to roast the sweet potatoes for another 12-15 minutes.
  9. Serve immediately or divided among 6 meal prep containers and enjoy all week long.
Nutrition Information
Serving size: ⅙ of recipe Calories: 347 Fat: 11.2 Saturated fat: 1 Carbohydrates: 25 Sugar: 1.7 Sodium: 184 Fiber: 5.1 Protein: 35.4 Cholesterol: 97

Nutrition facts for this recipe:

 

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Watch how I make 3 healthy side dishes in my Instant Pot!