Wholesome meal of the week: Hen and rice within the oven

Concept of ​​wholesome leftovers: Hen Fondant Sandwich

Here’s a meal that may mainly be accomplished in a single pot within the oven, which makes all the things very handy. Except for the minor prep work it’s a must to do, more often than not, as soon as all the things is positioned contained in the oven and the timer is ready, you do not have to do something however your self. sit down and await it to ring. Plus, with the leftover meal thought listed under, you may whip up these helpful melted rooster sandwiches that when mixed with a chunk of fruit and a bottle of water will get you barely 400 lunch. energy. That is far superior to a quick meals meal that always exceeds the 1,200-calorie mark and above, so it is a large leap in the fitting dietary route.

Tools wanted

– Oven-safe casserole dish with lid (or aluminum foil)

– range

– vegetable pot

Preparation time

– quarter-hour

Cooking time

– 40 minutes


(6 to eight servings)

– 8-10 boneless rooster breasts

– 2 cups of rice

– 1/4 cup olive oil

– 2 bins of combined greens (or different of your selection)

– seasonings: pinches of garlic powder, cayenne pepper, cumin, salt and pepper

– 3 bay leaves

For the fondant rooster sandwiches

– wholesome entire wheat bread

– Butter

– low fats cheese

– spatula


1. Preheat your oven to 375 levels. Open the bundle of rooster and rinse every bit below chilly water within the sink. Place all of the items on a plate in a dish the place they are going to be marinated.

2. Utilizing two forks, pierce every bit of rooster repeatedly on each side to assist the seasonings penetrate the meat. Sprinkle all of the seasonings on the rooster items and proceed to make use of the forks to pierce the rooster items and push these tasty seasonings into them.

3. In a skillet, add 1/4 cup of olive oil over medium warmth. Add the rooster items and let evenly brown all sides for about 3-4 minutes per facet. When completed, take away the rooster items from the pan and place them on a plate.

4. Utilizing the identical pan over medium warmth leaving the remaining oil from the rooster within the pan, add the 2 cups of rice and stir for a couple of minutes to “brown” then take away from the warmth.

5. Add rice to the pan you propose to make use of to prepare dinner all the things in your oven, then add 4 cups of scorching water, 3 to five dashes of seasoned salt and three bay leaves. Stir all the things properly, then place the browned rooster items straight into the liquid and canopy the pan tightly with the ovenproof lid or with a chunk of foil. Place inside your oven and set the kitchen timer for 40 minutes.

6. When there’s about quarter-hour left on the timer, you may open your bins of greens and add them to a stovetop pot at medium-low warmth. These ought to solely take 10 to 12 minutes to warmth up.

seven. When your kitchen timer rings, fastidiously take away the pan from the oven and all the things ought to be prepared to make use of. Serve applicable parts, and remember to avoid wasting a chunk or two of rooster for leftover melted sandwiches in case you plan on making them afterwards. Do not forget your full glass of water with this wholesome meal and you will be entitled to round 400 energy.

Wholesome Leftover Concept: Grilled Hen Sandwiches

This is a easy strategy to make a journey lunch that, mixed with a chunk, fruit, and a bottle of water, will fill you up and weigh simply 450 energy in whole. All it’s a must to do is take one of many rooster items and punctiliously slice it on the center facet to finish up with two massive, skinny slices. In different phrases, from every bit of rooster it is possible for you to to make two sandwiches.

Then, utilizing a knife, unfold slightly butter on one facet of the bread and place it in a pan at medium temperature. Then add grated cheese, rice if desired, the piece of rooster, then high with slightly extra cheese. Lastly, add the highest piece of bread, butter facet up this time.

After a couple of minutes of cooking, gently raise one facet with a spatula to examine the colour of the bread. If it is barely brown (or to your liking), gently flip to the opposite facet. One tip when flipping these sandwiches is to make use of your different hand / fingers on the highest slice (chilly facet) to assist preserve all the things squeezed so it would not collapse. Prepare dinner for a couple of minutes on this facet and all the things ought to be accomplished. Take away from the warmth and you’ll reduce in half in case you like. Wrap it in a chunk of foil and place it in your fridge till you want it for lunch the following day.

Mix with a chunk of fruit and a bottle of water and presto, a wholesome lunch far superior to a quick meals meal.


Please enter your comment!
Please enter your name here