Lunch Prep {1}

Monday, January 09, 2017



I'm not sure what to call this one - it's basically me just trying to use food I have left over in the pantry + chicken + a veggie.

Time to cook - {ideally} 20 minutes
Number of meals - 3 {I made fairly large ones}


Ingredients:

Raw Chicken ➟ save time with pre-cooked/frozen chicken.
Low Sodium Chicken Broth ➟ water works too
Garbanzo Beans ➟ any bean will work
Veggie ➟ I used broccoli; mixed veggies would be best
Quinoa ➟ tricolor is the best
Olive Oil
Spices

How to:

Throw 2 cups of chicken broth, one tablespoon of olive oil, and some spices {I used basil and parsley} into a small rice cooker. Add 1 cup pre-rinsed quinoa and cook. Add the steamer plate above the quinoa and steam the veggie at the same time. Cut up the raw chicken while it's cooking; coat with poultry seasoning and roasted garlic and herb seasoning {or whatever you have}. Heat a table spoon of olive oil and cook the chicken until lightly brown. This whole time the quinoa and veggies should have been cooking - and should be done at the same time as the chicken. Split the quinoa, veggie, and chicken into three containers. Add another tablespoon {or less} of olive oil into the pan, add the beans, and seasoning {I used garlic powder, Himalayan salt, ground pepper, and minced onion} and cook {I probably should have cooked the beans longer}. Divide this into three portions and add to the containers.


Lunch x 3.




I will probably be enjoying these with some kind of dressing/sauce this week. Let me know what you think! 

Nutrition:

According to MyFitnessPal, all of this food {not split into three, and estimating on the amount of chicken used} is 1,713 calories including: 61g fat, 164g carbs, 136g protein, 28g fiber, 148% vitamin A, 261% vitamin C, 51% calcium, and 213% iron.

Which equals roughly 571 calories per meal prepped! {20g fat, 55g carbs, 45g protein, 9g fiber, 49% vitamin A, 87% vitamin C, 17% calcium, and 71% iron}

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