Slide Meals

3-day slide meal plan · Protein: chicken thighs

Days: 3
Protein: chicken thighs
Budget:

$$$–
Difficulty:

🍳🍳🍳–

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Explore the vibrant flavors of Caribbean home cooking with chicken thighs, featuring Haitian-inspired spices and high-protein, lower-carb meals.

Slide Chain

• Day 1: Haitian Chicken Stew with Rice and Beans

• Day 2: Caribbean Chicken and Plantain Skillet

• Day 3: Ginger Chicken Soup with Green Onions

• Combined Shopping List

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Day 1: Haitian Chicken Stew with Rice and Beans

Ingredients

Main

• 4 lbs chicken thighs

• 2 scotch bonnet peppers, chopped

• 1 bunch fresh thyme, chopped

• 1 head garlic, minced

• 2 large onions, chopped

• 2 bell peppers, chopped

• 2 limes, juiced

Seasoning

• 1/4 cup olive oil

• 2 tbsp salt

• 1 tbsp black pepper

• 1 tbsp ground cumin

• 1 tbsp paprika

Sides

• 1 cup white rice

• 1 can coconut milk

• 1 can black beans, drained

Directions

1. Marinate chicken with peppers, thyme, garlic, onions, bell peppers, lime juice, olive oil, salt, pepper, cumin, and paprika for 1 hour.

2. Cook chicken in a large pot over medium heat until browned, about 10 minutes.

3. Add chicken stock, cover, and simmer for 30 minutes.

4. Cook rice with coconut milk and black beans until tender, about 20 minutes.

Cook’s Notes:

Reserve 2 lbs of cooked chicken for tomorrow.

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Day 2: Caribbean Chicken and Plantain Skillet

Ingredients

Main

• 2 lbs cooked chicken thighs (reserved from Day 1)

• 3 plantains, sliced

• 1 large onion, sliced

• 2 bell peppers, sliced

• 2 tbsp olive oil

Seasoning

• 1 tbsp apple cider vinegar

• 1 tbsp brown sugar

• 1 scotch bonnet pepper, chopped

• 1 tbsp fresh thyme, chopped

Directions

1. Heat olive oil in a skillet over medium heat.

2. Add plantains and cook until golden, about 5 minutes.

3. Add onions, bell peppers, and reserved chicken; cook until vegetables are tender.

4. Stir in vinegar, brown sugar, scotch bonnet, and thyme; cook for 5 minutes.

Cook’s Notes:

Hold back half of the plantain mixture for the next day.

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Day 3: Ginger Chicken Soup with Green Onions

Ingredients

Main

• 2 lbs chicken thighs

• 1 piece ginger, sliced

• 1 head garlic, minced

• 1 bunch green onions, chopped

Broth

• 4 cups chicken stock

• 1 tbsp salt

• 1 tbsp black pepper

• 3 bay leaves

Leftovers

• Reserved plantain mixture from Day 2

Directions

1. In a large pot, combine chicken, ginger, garlic, green onions, chicken stock, salt, pepper, and bay leaves.

2. Bring to a boil, then reduce heat and simmer for 45 minutes.

3. Shred chicken and return to the pot.

4. Add reserved plantain mixture and heat through.

Cook’s Notes:

This comforting soup highlights the leftover flavors in a new way.

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Combined Shopping List

Quantities shown are totals for the whole plan.

• chicken thighs — 6 lbs

• scotch bonnet peppers — 3

• fresh thyme — 1 bunch

• garlic — 2 heads

• onions — 3 large

• bell peppers — 4

• lime — 3

• olive oil — 1 cup

• salt — 1/4 cup

• black pepper — 2 tbsp

• white rice — 2 cups

• coconut milk — 1 can

• black beans — 2 cans

• plantains — 6

• cilantro — 1 bunch

• chicken stock — 4 cups

• all-purpose flour — 1 cup

• butter — 1/2 cup

• green onions — 1 bunch

• apple cider vinegar — 1/2 cup

• brown sugar — 1/4 cup

• ground cumin — 1 tbsp

• paprika — 1 tbsp

• bay leaves — 3

• ginger — 1 piece (2 inches)

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Final Notes

Enjoy this Caribbean journey through three delightful dinners, with each day building on the last.