Meal Details
1. Simple chicken tortilla soup
245 cals, 23p, 17c, 7f (per meal)
Whole kernel corn
2/3 can (~16 oz) (199g)
Black beans
2/3 can (~16 oz) (299g)
Diced tomatoes with green chiles, drained
2/3 can (~15 oz) (280g)
Chicken broth
1 1/3 can (~15 oz) (539mL)
Chunk chicken
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)
Dried cranberries
3 1/2 tbsp (36g)
Walnuts
3 1/2 tbsp, chopped (26g)
Fresh spinach
2/3 package (~6 oz) (113g)
Raspberry walnut vinaigrette
3 1/2 tbsp (53mL)
Romano cheese, finely shredded
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)
Butter
2 tbsp (28g)
Brown rice
2/3 cup (127g)
Salt
4 dash (3g)
Water
1 1/3 cup (316mL)
Black pepper
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.