Raina
04-04-2008, 10:13 AM
I make both of these every week so I have options in the fridge.
I make them at the same time and I poach all of much chicken. To poach it, throw it in a pan of water, get it up to a boil, drop it to a simmer, and let it go for 15 minutes. The beauty of poaching is that you can't ever burn it. Sometimes I just put it on low and go shower and leave it for 30 minutes and it's fine. Then drain it and run cool water on it so it won't burn you.
Healthy Chicken Fried Rice
1 cup brown rice (uncooked)
Prepare as directed and set asided
Spray down a large pan with Pam and dump in a 16 oz pack of frozen veggies- your choice. I use japanese blends. Stir fry it for 5-6 minutes. Chop up about 3 of the poached chicken breasts and add those into the rice. Add in 3 Tbsp of lite soy sauce. Crack 2-3 eggs into the mix and stir until they're set. Add the rice and stir it up. Voila- done. I pack that into 5 lunch portion sized gladware deals.
Low Carb Chicken Enchiladas
3 poached chicken breasts
7oz can salsa verde
19oz can of green enchilada sauce
8 fajita sized low carb tortillas
fresh cilantro
green onions
cheese (optional)
Spray down a pan with some Pam and add 1/2 of a small can of chopped jalepeno (not pickled), 3 Tbsp fresh chopped chilantro, and 4 chopped green onions. Cook that for about 3 minutes until everything is soft and then add 3 shredded chicken breasts. If you'd never shredded just take the poached chicken and tear it up with a fork. Add in a 7 oz can of salsa verde and I usually add in about 1/4 cup of the enchilada sauce.
Pour the remaining enchilada sauce in a bowl and nuke it for 45 seconds.
Spray some Pam into a 9x13 pan.
Dip each tortilla fully into the warmed sauce. Fill it with 1/8 of the chicken mixture. Roll them and place them in the pan with the seam down. Continue until you're out of chicken.
Pour the remaining warm enchilada sauce over the top. Topping it all with cheese is nice but it depends on your diet. If nothing else add a little ff sour cream at the end.
Bake at 350 for 15 minutes.
I make them at the same time and I poach all of much chicken. To poach it, throw it in a pan of water, get it up to a boil, drop it to a simmer, and let it go for 15 minutes. The beauty of poaching is that you can't ever burn it. Sometimes I just put it on low and go shower and leave it for 30 minutes and it's fine. Then drain it and run cool water on it so it won't burn you.
Healthy Chicken Fried Rice
1 cup brown rice (uncooked)
Prepare as directed and set asided
Spray down a large pan with Pam and dump in a 16 oz pack of frozen veggies- your choice. I use japanese blends. Stir fry it for 5-6 minutes. Chop up about 3 of the poached chicken breasts and add those into the rice. Add in 3 Tbsp of lite soy sauce. Crack 2-3 eggs into the mix and stir until they're set. Add the rice and stir it up. Voila- done. I pack that into 5 lunch portion sized gladware deals.
Low Carb Chicken Enchiladas
3 poached chicken breasts
7oz can salsa verde
19oz can of green enchilada sauce
8 fajita sized low carb tortillas
fresh cilantro
green onions
cheese (optional)
Spray down a pan with some Pam and add 1/2 of a small can of chopped jalepeno (not pickled), 3 Tbsp fresh chopped chilantro, and 4 chopped green onions. Cook that for about 3 minutes until everything is soft and then add 3 shredded chicken breasts. If you'd never shredded just take the poached chicken and tear it up with a fork. Add in a 7 oz can of salsa verde and I usually add in about 1/4 cup of the enchilada sauce.
Pour the remaining enchilada sauce in a bowl and nuke it for 45 seconds.
Spray some Pam into a 9x13 pan.
Dip each tortilla fully into the warmed sauce. Fill it with 1/8 of the chicken mixture. Roll them and place them in the pan with the seam down. Continue until you're out of chicken.
Pour the remaining warm enchilada sauce over the top. Topping it all with cheese is nice but it depends on your diet. If nothing else add a little ff sour cream at the end.
Bake at 350 for 15 minutes.