Meal Details
1. Simple chicken tortilla soup
240 cals, 23p, 17c, 7f (per meal)
2/3 15oz can (199g)
2/3 can(s) (293g)
2/3 can (~15 oz) (280g)
1 1/3 can (~15 oz) (mL)
2 can (~5 oz) (284g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Open the cans of corn, chicken broth, chunk chicken, black beans, and diced tomatoes with green chilies. Pour everything into a large saucepan or stock pot. Simmer over medium heat until chicken is heated through.
2. Cranberry spinach salad
125 cals, 2p, 9c, 8f (per meal)
1/4 cup (36g)
1/4 cup, chopped (26g)
2/3 6oz package (113g)
1/4 cup (53mL)
2 tsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
3. Buttery brown rice
165 cals, 3p, 23c, 7f (per meal)
2 tbsp (28g)
2/3 cup (127g)
4 dash (3g)
1 1/3 cup(s) (316mL)
4 dash, ground (1g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.