Healthful Lunch Choices

Healthful Lunch Choices

BeansAs promised earlier I wanted to include a recipe using the salsa.  I will post it here and also direct you to a new blog/website I am starting.

This is a new website that features my plan-ahead freezer lunches.  I make portioned lunches to take to school every day and I thought it would be easier to document them in a website than to keep looking up the recipes every time I needed to refresh my lunch stash.  It is a brand new website so there are only a few recipes on there but I promise there are many more to come.

At this point, I don’t have a place to get subscribers on the new website.  I am always flying by the seat of my pants on these blogs and I can’t figure out how to add it.  Although I’m using the same blog format, I can’t seem to find the magical widget that would allow me to have a subscriber form.  I’ll figure it out eventually.  For now, you can go to the site directly or link through Frankly Southern.

The recipes on 300Calories can be made ahead and frozen individually or just cook them up for tonight’s dinner for everyone.  I just wanted to have the flexibility of both so I know I have a tasty meal ready to go for lunch each day.


Southwestern Bean Bowl

5 Servings: 297 calories

1 cup rice

2 cups water

1 teaspoon olive oil

1/2 cup minced onion

1 large garlic clove, minced

1   15-ounce can black beans, undrained

3 ounce package frozen corn

1 cup salsa

1/2 cup sour cream

1/2 cup shredded cheddar cheese

salt and pepper to taste

Bring the 2 cups water to a boil and add rice.  Cover and simmer 20 minutes until tender. In a stockpot, heat the olive oil.  Add the onions and garlic; cook over medium heat until soft.  Add the beans, corn, and salsa.  Simmer 10 minutes.  Fold in the sour cream and cheddar cheese.  Lower the heat and cook until heated through. Season as desired with salt and pepper.

Place 1/2 cup cooked rice each in 5 freezer containers.  Divide the bean mixture among the 5 containers; approximately 3/4 cup each.  297 calories.  (You will have enough rice to make 6 containers.  Using 2/3 cup bean mixture for 6 containers is 265 calories each.) Label and freeze.




Teriyaki Chicken

6 Servings: 296 Calories

1 1/2 pounds chicken breasts

3 cups green beans, trimmed and steamed

approximately 1/4 cup sliced raw almonds

3/4 cup Royal Rice Blend (Texmati White, Brown, Wild, and Red Rice Blend)

1 1/2 cups water

1 teaspoon butter

1/2 cup soy sauce

1 tablespoon cornstarch

2 tablespoons cold water

1/2 cup sugar

1 clove garlic, minced

1 teaspoon ground ginger

cracked black pepper

Bake the chicken at 350 degrees until tender and juices run clear, approximately 50 minutes. Cook the rice in the 1 1/2 cups water and butter according to package directions approximately 25 minutes. Using a steamer, cook the green beans until desired tenderness; set aside. For the sauce, in a small container add the water to the cornstarch. In a  saucepan over medium heat, mix together the soy sauce and sugar and then add the cornstarch and water mixture. Add the ginger, garlic, and cracked black pepper.  Stir and cook until bubbly and thick.  To assemble the meals.  Divide the beans and rice between six containers. Sprinkle one teaspoon of almonds on the green beans.  Add 2.5 ounces of cooked chicken to each.  Spoon the sauce over the chicken using approximately 1 1/3 tablespoons on each.  Cover, label, and freeze.

Print Friendly, PDF & Email
No comments yet.

Leave a Reply

9 + 5 =