How Much The Container For Traveling Can Hold Math Example Healthy Meal of the Week 31 With Healthy Leftover Idea

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Healthy Meal of the Week 31 With Healthy Leftover Idea

Healthy food of the week: Slow-cooked chicken, brown rice and corn on the cob

Healthy Leftover Idea: Chicken sandwiches

Here’s an easy meal to make with your wonderful slow cooker that’s probably sitting sadly in the corner of your kitchen patiently waiting to be called upon. When you plan accordingly, this meal can be all ready to eat when you get home, especially if the rice and corn you buy is the microwave variety. Don’t worry if you don’t have them or want to spend the extra money because the rice and corn will only take about 20 minutes to prepare.

For leftovers, you’ll have a treat on hand that weighs only about 250 calories each if prepared as described below.

Necessary equipment

– slow cooker (Crock Pot)

– pan with lid for rice (or rice cooker)

– large pot for corn

Preparation time

– 5 minutes

time to cook

– 4-8 hours depending on the temperature setting

Ingredients

(4-6 servings)

– 1 prepackaged whole chicken

– 1/2 cup of brown sugar

– 16 ounces of chicken stock

– 2 tablespoons of seasoned salt

– 3-4 whole corn on the cob

– 1 cup of brown rice

– 1/4 cup of honey

– 2 tablespoons of olive oil

– optional: butter/margarine for corn and rice

– optional: 3 bay leaves for the rice

For chicken sandwiches

– 100 calorie multigrain sandwich slenders

– grated cheese

– chili paste/sauce

Indications

*Decide if you want to cook the chicken on low for 6-8 hours or on high for 4-5 hours.

1. Open the package of chicken and rinse well under cold water in the kitchen sink. Place the whole chicken inside your clean slow cooker.

2. Add 1/2 cup brown sugar and 2 tablespoons seasoned salt to 16 oz. chicken stock and stir/stir well. Add the solution to the slow cooker and turn on the desired setting. Remember to set a timer or alarm on your phone for 6-8 hours on low or 4-5 hours if the slow cooker is on high.

3. When about 1 hour is left on the timer, add 1/4 cup honey on top of the chicken. Recover and let the cooking finish.

4. Now you can start cooking the rice and corn. For the corn, fill a large pot about 1/2 way with hot water and bring to a boil on the stove. While this is happening, peel the corn husks from each piece you plan to cook. Rinse the corn pieces under the sink to get rid of any remaining husks. For this example meal, the corn pieces were cut in half so that the leftover travel portions fit easily into the plastic containers, but that choice is completely up to you. When the water is boiling, put pieces in the water and set a timer for 20 minutes.

5. If you want to prepare brown rice in the same way as this meal, add 3 tablespoons of olive oil to your rice pan and place over low/medium heat. Add 1 cup brown rice and stir frequently for 3 minutes. Add a cup of chicken stock along with 3 bay leaves. Stir and let cook/soak for a couple of minutes. Add 1 cup hot water, increase heat until rice mixture comes to a boil, stirring occasionally. Once it boils, reduce the heat to a simmer, cover the pan with the lid and set the timer for 18 minutes. That’s all there is to it!

6. Once the chicken is done cooking, turn off the slow cooker and with two forks, you should be able to easily pull off pieces of the whole chicken, at least enough for the portions you’ll need now. You can get the rest later when you put the leftovers in the bins or make leftover sandwiches as below. You can also try to carefully remove the whole chicken, but it may be easier to wait until the liquid is a little cooler to do so. The choice is entirely up to you.

7. Serve a proper portion with some optional butter on the corn and a spoonful of the braising liquid on the rice/chicken and enjoy!

Healthy leftover idea: chicken sandwiches

The great thing about these leftover sandwiches is that if you use the right type of bread/wrap, there’s no reason why they can’t be easily made for under 300 calories each. Combine that with a piece of fruit and a nice big glass of water and you have a nutritious lunch that will total around 400 calories. Isn’t it so much better than the 1,300+ calorie meal you’ll find at any fast food place?

Hopefully your local supermarket has a good selection of bread/wraps and look for these 100 calorie slim sandwiches or something else that is similar in calorie count. Open the pre-sliced ​​cake and fill the bottom with 2 tablespoons of cooked brown rice. To spice this sandwich up a bit, some freshly ground chili paste was added, but literally any of your favorites can be used. Carefully slice some chicken into thin pieces and add a couple of spoonfuls over the side of the rice/chili paste. Finally, add some grated cheese and then the top of the bread and you’ve quickly but effectively created a delicious travel sandwich that you’ll find quite nice for lunch the next day. Just be sure to wrap it securely in a piece of aluminum foil so that all the fasteners don’t fall out.

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