Sorry I haven’t posted in a while. Kind of been eating a lot of leftovers lately, and not really cooking much. But I did tonight! Tonight’s dinner is a combination of 3 recipes, but believe me, they are super easy ones! Chicken, chunk-a-mole, and rice. I did the best I could with the nutrition information, but it’s a little hard sometimes to come up with exact numbers.
4 oz serving of chicken and ½ of rice
Chicken/cheese: Calories: 160 Fat: 3.5 sugar: 0 protein: 24
Chunk-a-mole(1/6th of the recipe you make): Calories: 80 Fat: 3 sugar:0 Protein: 1
Rice (1/2 c prepared): Calories: 100 Fat: 0 sugar: 0 Protein 2.5
Total: Calories: 340 Fat: 6.5 sugar: 0 Protein: 27.5
For my gastric bypass peeps I ate half of the above serving so the total for 2 oz of chicken and ¼ c rice is:
Calories: 170 Fat: 3.25 sugar: 0 Protein: 13.75
Let me just confess I am a texture person, I love love love crispy, which means I love fried food….but I don’t love the grease. Making something crispy with out baking the crap out of it can be difficult, but doable if you have the right tools!
Chicken:
1 chicken breast
1 package shake and bake (I used extra crispy)
6-8 tsp. ranch powder
1 slice cheese (I used land o lakes 2% American that I got at the deli counter. When I get it from there 2 slices=1 oz, so I’m only using half an ounce on 1 piece of chicken)
Pre-heat oven to 400 degrees
Chicken breast tend to be thick, so I butterfly mine to make the it thiner. It cooks better that way.
In a separate bowl mix ranch powder and shake and bake.
Since you don’t use that much shake and bake only cooking one chicken breast I sprinkle some of the shake and bake mixture on a plate and roll the chicken in it, spooning on more shake and bake as needed.
Place chicken in a dish sprayed with cooking spray. Continue until all pieces are coated.
 |
(I put the unused, left over shake and bake mix in a bag and use it again later.) |
Bake at 400 for about 15-20 mins, until chicken is done.
 |
| done chicken! some of the chicken pieces were oddly shaped, so i made nuggets! YEAH! |
Chunk-a-mole (it’s chunk-a mole, b/c its kind of like guacamole, without the mush)
1 Avacado cubed
1/3 c corn (either frozen or out of the can. It doesn’t need to be cooked, just thawed if frozen.)
Fresh Picco or Fresh salsa
Garlic salt or salt to taste
Juice from ½ a lime (this helps it to keep from discoloring too quickly.)
 |
| not sure if i have mentioned how much i LOVE me some Trader Joe's. they have some awesome! fresh mild salsa! |
Cube avocado.
 |
| I just cube it in the wrapper and scoop it out with a spoon. |
Mix with corn:
and fresh picco or fresh salsa. Salt to taste. Cover with lime juice and stir to coat the mix.
If you have time, this is reeeeeeeeeeeeally good if you roast your corn. To roast corn, place it on a baking tray and cook in the oven at 400 degrees for about 15-20 mins. Some of the corn will turn brown. Personally, i wasn't in the mood to do all that tonight, lol.
Rice
1 cup cooked rice (I use minute rice and make it with chicken stock instead of water
Chopped Peppers and onions to taste
3 tbps chicken broth
Dash of soy sauce.
Put chicken broth in the pan and sauté your peppers and onions.
Once chicken broth has cooked away put in rice and dash of soy sauce. Allow rice to brown a little as you stir it.
Place chicken on a plate, topped with cheese and chunk-a-mole, then add your side of rice.
And there you have it! Crispy Cheesy Chunk-a-mole chicken with rice! YUM!
