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Wholesome Meal of the Week 32 With Wholesome Leftover Concept


Wholesome Meal of the Week: Baked Rooster & Rice

Wholesome Leftover Concept: Rooster Soften Sandwich

This is a meal that may principally be finished in a single pan throughout the oven which makes all the pieces very handy. Other than the minor prep work you should do, for essentially the most half as soon as all the pieces is positioned contained in the oven and the timer is ready, you should do nothing else however sit again and look forward to it to ring. Plus, with the leftover meal concept listed beneath, you can also make these helpful hen soften sandwiches that when mixed with a bit of fruit and a bottle of water, you’ll have a lunch meal that hardly totals 400 energy. That is far superior than a quick meals meal that always surpasses the 1,200+ calorie mark so it is a big step ahead in the proper dietary path.

Tools Wanted

– Oven secure pan with lid (or foil)

– skillet

– pot for veggies

Prep Time

– 15 minutes

Cooking Time

– 40 minutes


(6-Eight servings)

– 8-10 items boneless hen breasts

– 2 cups rice

– 1/Four cup olive oil

– 2 cans combined greens (or different of your alternative)

– seasonings: pinches of garlic powder, cayenne pepper, cumin, salt, and pepper

– Three bay leaves

For Rooster Soften Sandwiches

– wholesome complete wheat bread

– butter

– lowfat cheese

– spatula


1. Preheat your oven to 375 levels. Open bundle of hen and rinse every bit beneath chilly water within the sink. Place all items on a plate on in a dish the place they are going to be marinated.

2. Utilizing two forks, repeatedly puncture every bit of hen on each side to assist seasonings actually soak into the meat. Sprinkle all seasonings over hen items and proceed to make use of the forks to puncture the hen items and push these tasty seasonings into them.

3. On a skillet, add 1/Four cup of olive oil on medium warmth. Add the items of hen and permit both sides to evenly brown often about 3-Four minutes per facet. As soon as completed take away hen items from the pan and place on a plate.

4. Utilizing the identical skillet on medium warmth leaving the leftover oil from the hen within the pan add the 2 cups of rice and stir for a few minutes to permit to “brown” then take away from warmth.

5. Add rice to the pan you propose to make use of to bake all the pieces in your oven, then add Four cups of scorching water, 3-5 dashes of seasoned salt, and three bay leaves. Stir all the pieces nicely, then place the browned items of hen instantly within the liquid and canopy the pan tightly with the oven secure lid or with a bit of foil. Place inside your oven and set kitchen timer for 40 minutes.

6. When there’s about 15 minutes left on the timer you’ll be able to open your cans of greens and add to a pot on the range, medium-low temperature. These ought to solely take about 10-12 minutes to warmth.

7. When your kitchen timer rings rigorously take away pan from the oven and all the pieces must be able to go. Serve applicable portion sizes and do not forget to avoid wasting a bit or two of hen for the leftover sandwich melts in case you’re planning on making these afterwards. Do not forget your massive glass of water with this wholesome meal and you may are available in proper round 400 energy.

Wholesome Leftover Concept: Rooster Soften Sandwiches

This is a simple approach to make a journey lunch that when mixed with a bit a fruit and bottle of water will fill you up and solely weigh in at a complete of about 450 energy. All you must do is take one of many items of hen and punctiliously slice it sideways down the center so you find yourself with two massive skinny slices. In different phrases from every bit of hen it is possible for you to to make two sandwiches.

Subsequent, utilizing a knife unfold a little bit of butter on one facet of bread then place on a skillet on medium temperature. Then add some shredded cheese, some rice if you would like, the piece of hen, then high with a bit extra of cheese. Lastly add the highest piece of bread with the butter facet dealing with up this time.

After a few minutes of cooking, rigorously elevate one facet utilizing a spatula to test the colour of the bread. Whether it is evenly brown (or to your liking), rigorously flip to the opposite facet. One tip when flipping these sandwiches is to make use of your different hand/fingers on the highest slice (cool facet) to assist maintain all the pieces compressed so it does not disintegrate. Permit to cook dinner for a couple of minutes on this facet after which it must be all completed. Take away from warmth and you’ll reduce in half if you would like. Wrap up in a bit of foil and place in your fridge till wanted for lunch the subsequent day.

Mix with a bit of fruit and a bottle of water and presto, a wholesome lunch far superior than a quick meals combo meal.

Supply by Gregory L Gomez

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