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- Homemade Pancakes - down right great!
Per serving - 270 cals, 7g fat, 51g carbs, 3g protein - Beans and Rice - Filling, satisfying, delicious
Per serving - 292 cals, 8g fat, 47g carbs, 9g protein - Vegetable steam down - vegidelicious
Per serving - 186 cals, 12g fat, 20g carbs, 3g protein - scramble eggs with onions, green pepppers and cheese - delicious
Per serving - 477 cals, 42g fat, 13g carbs, 15g protein - Dom's Fab Chicken - Grilled Chicken
Per serving - 456 cals, 24g fat, 3g carbs, 54g protein - Mango Cucumber Relish - condiment for fish
Per serving - 30 cals, 0g fat, 7g carbs, 1g protein - Carribean Pork Crockpot - Easy & full of flavor. plan to serve with veggies, greens, sweet potato, salad or fruit
Per serving - 237 cals, 5g fat, 5g carbs, 40g protein - Lila Fruit Smoothie - Use in place of milk
Per serving - 273 cals, 4g fat, 48g carbs, 14g protein - Black Beans & Mango Rice - Black beans and mangoes over jasmine rice
Per serving - 531 cals, 1g fat, 122g carbs, 18g protein - Chicken and Rice (Arroz con Pollo) - A 30 minute meal
Serve with a tossed salad.
Per serving - 339 cals, 8g fat, 41g carbs, 20g protein - carribean veggie soup - This stew is especially good served on brown rice.
Per serving - 119 cals, 2g fat, 22g carbs, 4g protein - Mango Salsa - Simple and super tasty
Per serving - 35 cals, 0g fat, 9g carbs, 0g protein - Rice and Peas - Jamaican Dish
Per serving - 664 cals, 25g fat, 93g carbs, 20g protein - Festival - Jamaica fried sugar dumplings
Per serving - 159 cals, 1g fat, 34g carbs, 4g protein - Cuban Beans - From BA 246
Per serving - 119 cals, 3g fat, 17g carbs, 5g protein - cuban pork loin - G 468
Per serving - 388 cals, 20g fat, 5g carbs, 46g protein - Jamaican Beef Patty - Jamaican Beef Patty
Per serving - 265 cals, 13g fat, 24g carbs, 13g protein - Cornmeal Porridge - Jamaican Cereal Breakfast
Per serving - 100 cals, 2g fat, 19g carbs, 3g protein - Carribean Quinoa - A tasty grain salad made of quinoa and Caribbean tastes.
Per serving - 191 cals, 4g fat, 34g carbs, 5g protein - Fried Plantains - (8 pts)
Per serving - 335 cals, 18g fat, 47g carbs, 2g protein - Sauteed mushrooms mix - Sauteed mushrooms with broccoli, onions, cherry tomatoes mixed with springling of salt, paprika, garlic powder, course black pepper
Per serving - 257 cals, 15g fat, 29g carbs, 8g protein - Chargrilled Chicken with Fresh Mango Salsa - Serve with a salad for an easy summer meal
Per serving - 311 cals, 11g fat, 14g carbs, 39g protein - Peachy Chicken - Peachy Chicken
Per serving - 322 cals, 9g fat, 25g carbs, 35g protein - Cocoa fix - 70 calorie chocolate-y fix
Per serving - 69 cals, 3g fat, 13g carbs, 3g protein - Remoulade: for shrimp cakes - Combine all in food processor. Add salt and pepper to taste.
Per serving - 42 cals, 2g fat, 7g carbs, 1g protein
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