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Healthy Meal of the Week 31 With Healthy Leftover Idea

Healthy meal of the week: Stewed chicken, brown rice and corn on the cob

Idea for healthy leftovers: Chicken sandwiches

Here’s an easy meal to make using your wonderful slow cooker that can probably be sitting sadly in the corner of your kitchen patiently waiting to be called. When planned accordingly, this meal can be all ready to eat when you get home, especially if the variety of rice and corn you buy is a microwave type. Don’t worry if you don’t have these or want to spend the extra money on them, because the rice and corn will only take about 20 minutes to prepare.

For the rest of the meal, you’ll have a great hand-held treat weighing only about 250 calories each if prepared as described below.

Equipment needed

– slow cooker (Crock Pot)

– saucepan with lid for rice (or rice cooker)

– large pot for corn

Preparation time

– 5 minutes

Cooking time

– 4 to 8 hours depending on the temperature setting

Ingredients

(4-6 servings)

– 1 prepackaged whole chicken

– 1/2 cup brown sugar

– 16 ounces of chicken broth

– 2 tablespoons seasoned salt

– 3-4 whole ears of corn

– 1 cup brown rice

– 1/4 cup of honey

– 2 tablespoons of olive oil

– optional: butter/margarine for corn and rice

– optional: 3 bay leaves for the rice

For the chicken sandwiches

– Thin multi-grain sandwiches 100 calories

– grated cheese

– chilli paste/salsa

instructions

*Decide if you want to cook the chicken on low for 6-8 hours or on high for 4-5 hours.

1. Open the package of chicken and rinse well with cold water in your kitchen sink. Place the whole chicken in your clean slow cooker.

2. Add 1/2 cup brown sugar and 2 tbsp seasoned salt to 16 oz. chicken broth and stir/mix well. Add solution to slow cooker and turn on desired setting. Don’t forget to set a timer or the alarm on your phone for 6-8 hours on low or 4-5 hours if the slow cooker is on high.

3. When there is about 1 hour left on the timer, add 1/4 cup honey over the chicken. Cover and let finish cooking.

4. About now you can start cooking the rice and corn. For the corn, fill a large saucepan about 1/2 full with hot water and bring to a boil on the stove. Meanwhile, peel the corn husks from each piece you plan to cook. Rinse the corn bits under the sink to get rid of any bits of husk lying around. For this sample meal, the corn pieces have been broken in half to make it easier to store the travel leftovers in the plastic containers, but that choice is entirely up to you. When the water boils, place the pieces in the water and set a timer for 20 minutes.

5. If you want to prepare brown rice the same way as this meal, add 3 tablespoons of olive oil to your pot of rice and turn on low/medium heat. Add 1 cup brown rice and stir frequently for 3 minutes. Add a cup of chicken broth with 3 bay leaves. Stir and cook/soak for a few minutes. Add 1 cup hot water, increase temperature until rice mixture comes to a boil, stirring occasionally. Once boiling, reduce heat to simmer, cover pot with lid and set timer for 18 minutes. That’s all there is to it!

6. When the chicken is done cooking, turn off the slow cooker and using two forks you should be able to easily tear pieces off the whole chicken, at least enough for the portions you’ll need for now. You can get leftovers later when you put leftovers in containers or make leftover sandwiches as shown below. You can also try carefully removing the whole chicken, but it may be easier to wait until the liquid is a bit cooler to do so. The choice is entirely up to you.

7. Serve an appropriate portion with some optional butter over the corn and a dollop of the slow cooker liquid over the rice/chicken and enjoy!

Healthy Leftover Idea: Chicken Sandwiches

The best thing about these leftover sandwiches is that if you use the right type of bread/wrap, there’s no reason these sandwiches can’t easily contain less than 300 calories each. Combine that with a piece of fruit and a nice tall glass of water and you’ve got a nutritious lunch that will contain around 400 calories in total. Isn’t that much better than the 1300+ calorie meal you’ll find at any fast food joint?

Hopefully your local supermarket has a nice selection of breads/wraps and look for those 100 calorie multigrain thin sandwiches or something else that’s similar in calorie count. Open the pre-sliced ​​bread and layer the bottom slice with 2 tablespoons cooked brown rice. In order to spice up this sandwich a bit, fresh ground chili paste was added, but literally any of your favorites can be used. Carefully cut some chicken into small pieces and add a few tablespoons to the rice paste/chilli side. Finally add some grated cheese and then the top part of the bun and you have quickly but effectively created a delicious travel sandwich that you will find very enjoyable for lunch the next day. Just be sure to wrap it tightly in a piece of aluminum foil so that any fasteners don’t fall out.

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