Meal Details
1. Brown rice
170 cals, 4p, 35c, 1f (per meal)
1 cup (190g)
1/4 tbsp (5g)
2 cup(s) (474mL)
1/4 tbsp, ground (2g)
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, fluff with a fork, and season with salt and pepper.
2. Buttered broccoli
135 cals, 3p, 2c, 12f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
3. Baked garlic parmesan chicken
200 cals, 27p, 5c, 8f (per meal)
1 lbs (454g)
1 dash, ground (0g)
1 tbsp (15mL)
1/2 clove (2g)
2 tbsp (13g)
4 tbsp (27g)
4 dash, leaves (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2
In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.
3
Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.