For this dish prep, we recorded the approximate calories as well as the price of the meals. Please keep in mind these are relative nourishment worths and will certainly differ based upon the components you utilize.
NUTRITION WORTHS (leaves out hen sauce):
With 4oz hen breast, 4 oz asparagus, 4 oz broccoli, 4 oz cauliflower, 1/4 cup of brownish jasmine rice, 1/4 mug quinoa.
–444 calories- -11.5 g fat- -3 g hydrogenated fat- -135 mg salt- -52 g carbohydrates- -9 g fiber- -2 g sugar- -33 g protein-.
$ 4.71 each meal of mainly organic components (veggies used in this cost are asparagus, broccoli, cauliflower).
$ 3.34 when we utilized non-organic, non-free array hen.
DISH PREPARATION TIME:
– These 8 meals took Cullen and me about 2 hours however that includes the picture shoot. We figure it will take one knowledgeable chef or more newbie chefs 1 to 1.5 hours.
– For the best chicken taste, season the hen for 5 to 8 hrs, or overnight.
Components (Makes 8 Meals).
– 16 ounces prepared quinoa.
– 16 ounces prepared wild rice.
– 4 cups/32 ounces roasted asparagus, sliced.
– 4 cups/32 ounces roasted broccoli florets.
– 4 cups/32 ounces roasted cauliflower florets.
– 32 ounces prepared Grilled Taco Lime Hen, cubed.
Optional (would replace any of the veggies above).
– 4 mugs haricot verts.
– 4 mugs roasted Brussel sprouts.
– 4 cups charred corn.
1. Prepare your bowls, and put 1/4 cup wild rice as well as 1/4 cup quinoa right into each bowl. Cover with a total of 1 1/2 bowls of your cooked vegetables. Blend the sort of veggies for each and every bowl so you have a range daily. Add 4 ounces or 1/2 mug of your cubed poultry. We added to salsa or hot sauce to period to our liking after we reheated the bowl in the microwave. A low-fat clothing would certainly work too. Store these in the fridge and when you prepare microwave till warmed through.
Keep in mind: To roast veggies, put them onto a big baking sheet, drizzle gently with olive oil, as well as the period with kosher salt as well as pepper. Cook in the oven at 375 degrees till fork tender. Time will vary depending upon veggie.
Makes 8 Meals.