• prep: 15 min
  • cook: 25 min
  • total: 40 min
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  • servings:
  • Summary

    This sheet- Pan Voodoo Bowl can be made chicken or tofu and veggies, lathered in a Haitian inspired marinade, served over black beans with fresh mango and lime.

    Ingredients

    • 2-4 chicken breasts or tofu filets ( or use some of each)
    • 1 diced yam ( ¾ inch dice), or try sliced plantains!
    • 1 sliced onion
    • 1 red or yellow bell pepper -cut into one inch wedges
    • Other optional veggies- cabbage ( cut into wedges) parsnips, carrots,
    • 1 can seasoned Black beans
    • 1 ripe mango
    • 1 lime
    • 2 scallions, sliced
    • Marinade
    • ¼ cup olive oil
    • ¼ cup orange juice, plus 1 teaspoon zest
    • 2 teaspoons soy sauce or Gluten free Braggs Liquid Amino Acids
    • 2 teaspoons honey, maple or agave
    • 5 fat garlic cloves
    • 1 teaspoon allspice
    • ½ teaspoon salt, more to taste ( after)
    • ½ teaspoon cumin
    • ½ teaspoon chili powder
    • ¼ teaspoon ground cinnamon
    • ¼ teaspoon ground clove ( or sub nutmeg)
    • ¼ teaspoon cayenne or chili flakes or alleppo ( optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 2062 % Daily Value *
    • Total Fat: 46 g 70.82%
    • Saturated Fat: 11 g 54.68%
    • Trans Fat: 1 g %
    • Cholesterol: 24 mg 8.02%
    • Sodium: 2118 mg 88.25%
    • Calcium: 214 mg 21.36%
    • Potassium: 215 mg 6.14%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18.25%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 404 g %
    • Dietary Fiber: 7 g 28.58%
    • Sugar: 312 g
    • Protein: 24 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 28.63%
    • Vitamin C 53.38%
    • Vitamin D 0.57%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat8
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs22
    • Exchange - Starch5
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total4 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total0 oz-eq

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