Sunday, January 27, 2013

Food Prep - Lunches for the Week

My husband and I have been fooling ourselves.  We thought a majority of our food choices were good ones.  But one night, as we were chowing down on Zaxby's (oh my gosh-cheddar bites!!!), we realized that most of our food choices were awful!  The tip of the iceberg came last week.  My husband told me he had stopped at a gas station for breakfast.  His meal? A Red Bull and a Snickers bar.  "A snickers bar?!?!" I asked incredulously.  "It was an almond one-it had a lot of protein." he replied.

So now I'm determined to lead us into a healthier diet.  One step at a time... And this post is about how we've started doing lunch.


Since we both wake up early to go to work (5 AM) and have to leave ASAP, we don't have much time to pack a lunch in the morning.  The best way to make sure we pack something good is to prepare ahead of time.  This week, we're going to have chicken, broccoli, and black beans with rice for lunch.

I found this website with recipe for making chicken breast ahead of time, and it is awesome!  The only change I made was I add a little bit of chicken broth to the baking dish before adding the spices.

9 chicken breasts into the baking dish.
They can be squished in, but should only be in one layer.
This great baking dish is from IKEA and I love it!


Added chicken broth, but not enough to submerge the chicken completely.  I still wanted to add spices.

Garlic powder, seasoned salt, and pepper.


Ready to go into the oven!  Oven should be pre-heated to 375º.

Cook chicken for 1 hour.
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OH, the chicken breast is done!  As mentioned on this website (the one I got the recipe from) let the chicken rest for about 15 minutes before you cut it up.

Once it has rested, begin cutting it up.  This is how I cut it:


After cutting, I followed the recipe and put it back into the pan to stir it with the liquid.


And here is a finished lunch, ready to go into the fridge.  The chicken with steamed broccoli and some yummy black beans with rice.  BB&R recipe below.



Black Beans & Rice recipe (borrowed and modified from this site)

·       1 teaspoonolive oil

·       1 onion,chopped

·       2 clovesminced garlic

·       1 or 2 cups of cooked white rice

·       1 can lowsodium, low fat vegetable broth

·       1 teaspoonground cumin

·       1 can Rotel

·       2 cans blackbeans, drained



Directions

  1. In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and stir for 2 minutes.
  2. Add the vegetable broth, bring to a boil, cover and set heat to low.   Cook for 10 minutes.  Add the spices, Rotel, and black beans.  Cook for another 10-15 minutes on low (or until heated through), stirring every minute or so.





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