HACK: “It is good to do some meal prep ahead to eat well”. On week days you come home from work and have no time to work on a full meal that otherwise would take a lot of time. To fix that problem, for example, for this meal my prep consisted of cleaning and seasoning the chicken the day before, and cooking a batch of rice that will render 4 meals for 2 people. On meal day, I chop the veggies, microwave the rice and sauté the tenders. Done!
Category: Entrée X
Approx. Prep and Cook Time: 20 Minutes
Approximate Cost: $11.03 or $5.52 per serving
Difficulty Level: Easy X
Allergens, Other: Gluten Free X
5 large chicken tenders cleaned and slice in 1” ($4.00)
1 tbsp. Roasted Garlic and Herbs (.35)
3 tbsp. of Angie’s basting oil (1 tbsp. for the rice, 1 tbsp. to marinate, 1 tbsp. to saute veggies (.80)
1 c. broccoli ($1.00)
5 garlic cloves, chopped (.30)
1 large onion chopped (.45)
1 long scallion (.10)
2 Tbsp. soy sauce or to-taste (.15)
2 c. Basmati Rice ($2.00)
3 c. beef broth ($1.88)
Salt to-taste (0)
Prep the tenders the day before, season well with Roasted Garlic and Herbs and 1 tbsp. Angie’s basting oil. Refrigerate.
To cook the rice, the day before, bring 4 c. of beef broth to a boil, add 1 tbsp. of basting oil, add the 2 c. rice, bring to a boil, cover, reduce heat to low and cook for 20 minutes.
Rinse, drain the broccoli and cut into small pieces, about an inch.
Peel, slice the onion and chop the garlic.
In a sauté pan add 1 tbsp. of basting oil, sauté the tenders until half way cooked. Remove, set aside.
In the same skillet, sauté the veggies in the same basting oil until somewhat golden.
Add the chicken tenders and stir until the tenders cook completely and add soy sauce to taste.
Microwave the rice, when ready, you are good to start plating. Garnish with chopped scallion. Done.
Angie’s Basting Oil: www.angieslifehacks.com/cuisine/the-flavor-series-recipe-2-angies-basting-olive-oil
ABOUT THE Author
I am a blogger, a photographer, a jewelry designer, a gourmet cook, and a recipe book writer. I am also a flea market flipper, an avid gardener, an interior/ outdoors designer, an avid golfer and traveler.