Thursday, 17 October 2013
Real Fast Food - Chicken Meal Deal
Leftovers are a staple in my diet. I purposely make extra food when I cook so that I will have some left to eat tomorrow or the next day. Cook once, eat three times. What's not to like???
Some people make fabulously tasty and healthy dinners but get other meals and snacks at fast food joints. They wonder why their waistlines and blood pressure readings are rapidly increasing.
Most fast food is low-fibre, highly-refined, deep-fried, sugary, preservative-laden, and high in salt. Can you tell I'm not a fan? Frequent these establishments a few times a week, let alone a couple of times each day, and your intake of high-calorie nutrient-deficient food goes off the charts.
No amount of broccoli at dinner or workouts at the gym can erase a steady intake of donuts, monster muffins, or subs-bigger-than your arm (with a side of poutine and a super-sized cola please and thanks). All the good meals you have at home are cancelled out.
The meal below is what I like to call the Real Chicken Meal Deal. Lovely grilled chicken with heaps of vegetables for dinner and then a salad with homemade dressing and some juicy sliced chicken for lunch the next day. It's two for one!
You can in fact do the Meal Deal with almost any dinner. Leftover salmon on a bed of arugula with dijon mustard dressing. Sliced steak or beef with leftover broccoli and grilled tomatoes on a platter of field greens tossed in balsamic dressing. Have I got your attention?
Grilled Chicken Dinner
Chicken pieces with skin. Any cut.
Other spices (optional) e.g. paprika, ground cumin, cayenne, hot peppers
Your choice of cold vegetables: e.g. tomatoes, avocados, field greens, radishes, zucchini
Your choice of warm vegetables: e.g. broccoli, spinach, carrots, kale, asparagus
Brush the chicken with olive oil and sprinkle with pepper. Sprinkle with other spices if using. Put in oven at 400 degrees until meat thermometer indicates it is cooked (usually @ 40 minutes).
While the chicken is cooking steam or pan fry your warm veggies. Slice your cold veggies and arrange on a plate. You may wish to sprinkle these with oil, vinegar, or lemon juice. Enjoy!
Chicken on Salad
Sliced leftover chicken + salad greens + leftover veggies + new veggies + dressing
Toss it all together or layer it on a plate. Put it in a portable dish if it's going to work with you. If you have time make a dressing (see below). If not just sprinkle with an oil and vinegar of your choice.
Salad greens: field, arugula, baby spinach, romaine
Leftover vegetables: use the veggies that were cold or warm - both are good
Other veggies: grated carrot, zucchini sticks, beetroot, cherry tomatoes
Toppings: toasted nuts - walnuts, almonds, pecans. Olives. Cheese. Homemade guacamole or salsa.
Dressing: 1/2 cup olive oil, 2 tbsp red wine vinegar, 1 garlic clove crushed, 1 tbsp dijon mustard. Shake in a jar and use throughout the week.
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