Teriyaki Chicken Sandwich

I had a couple of chicken breast in the fridge that needed to be eat and just a few minutes to prepare lunch.  I just used what I had on hand and It turned out good enough to share.  I will make these again.

Ingredients:

• cubed chicken breast (I used my kitchen scissors to quickly cut breast in chunks)
• onion, chopped or sliced
• Teriyaki Marinade
• Teriyaki Sauce
• Arnold’s brand sandwich thins
• grated cabbage

Directions:

1. Stir fry the onion and chicken in a non-stick skillet using a cooking spray or just a touch of olive oil
2. Add in a couple of splashes of the marinade as it cooks
3. Continue to stir over medium high heat until onions are clear and chicken is done
4. Stir in a splash of the teriyaki sauce just until heated and then remove from heat
5. Serve on toasted sandwich thin with the grated cabbage to help break the flavor

Notes:

It was that simple and only took a few minutes to prepare.  I fixed Paul’s on a buttered hamburger bun and left off the cabbage.  He liked it just fine and never considered the fact that it was healthy.  I combined it with some raw veggies on the side for a great, hot lunch.

Mediterranean Chicken Wrap

Ingredients:

• one piece of flat bread (Joseph’s, Flat Out or even a whole grain tortilla – around 100 calories)
• 1-2 TBS hummus (your choice of flavor – my favorite is Sabra brand – spinach & artichoke or roasted red pepper)
• 3 oz of warmed left over grilled chicken, cut in pieces (or Tyson fajita chicken strips – frozen,only warm what you need)
• shredded lettuce
• bell pepper strips (optional)
• olive slices (optional)
• Olive Garden Lite Italian salad dressing (only 3o calories per 2 TBS) or other lite tangy dressing

Directions:

1. If using a tortilla, warm it to make it pliable.
2. Spread hummus on flat bread or tortilla.
3. Top with chicken strips, lettuce, bell pepper and drizzle with dressing.
4. Roll into a wrap and enjoy.

Notes:

About 310 calories, 19 grams carbs, 12 grams fat, 35 grams of protein, 4 grams fiber

Clean Out Your Fridge Fried Rice

What to fix with one serving of left over meat and some random veggies in the fridge?  It only takes 5 minutes or so to throw together.

Ingredients

• 1/2 – 1 cup of diced/chopped veggies (onions, green pepper, carrots, broccoli, or whatever is in your fridge)
• 1/2 TBS olive oil
• 1 egg
• 1/3 cup leftover brown rice straight from the fridge (cold works best)
• 4 oz of leftover cooked pork tenderloin (or other lean meat), cubed (I have also grabbed a handful of frozen Tyson fully cooked chicken fajita strips and thawed them in the microwave before tossing in the stir fry)
• soy sauce to taste

Directions

1. Heat a non-stick skillet over medium-high heat and stir fry veggies in olive oil until slightly tender.
2. Push veggies to the side and fry the egg well done, chop into pieces and stir in with the veggies.
3. Add the cold rice and tenderloin and stir fry with desired amount of soy sauce until heated through.
4. Serve immediately.

Notes:

Super time saver client tip: use broccoli slaw to replace the veggies — NO CHOPPING!!!!

Yield: 1 serving as is but can easily be increased to serve more

Nutrition information:  394 calories per serving, 33 grams of protein (prepared as above with no optional ingredients).

Chicken Salad