If you are committed to making changes so you don’t have another heart attack soon – it’s hard starting all over, learning which foods you can eat, what to buy, what to cook. Here’s a lunch idea, building on yesterday’s pre-cut veggies.
I buy the ‘family pack’ or ‘economy pack’ of boneless skinless chicken breast – there are usually about 8 in a package. I re-package them in groups of 2 in put them in the freezer for future meals, and faster thawing. Then I cook 2 or 3 – a couple for dinner the night before and the remaining for lunches and salads the next day (or two).
Steamed Chicken Breasts
Boneless/Skinless Chicken Breasts
1 Tbsp of Olive Oil
Water or low sodium chicken or vegetable broth
Oregano, Thyme or other spices such as Mrs. Dash
Using a non-stick frying pan on medium high heat, heat the olive oil until shimmering. Then add the chicken breasts and allow to outside to brown – about 3-4 minutes. Then flip over to allow the other side to brown – also about 3-4 minutes.
Next add the liquid (water or broth) and lower temperature to simmer. Cover with lid and simmer for about 10 minutes, flip to other side and continue cooking.
Test for doneness using a meat thermometer – to 180 degrees Celsius.
Serve for dinner and then allow remaining cooked chicken to cool.
Slice meat across grain and then store in fridge for tomorrow’s sandwiches or as a salad topping.
Suggested Ingredients: (your choice)
Whole Wheat or Whole Grain Bread/Bun/Pita/Tortilla Shell
Sliced vegetables: cucumbers, tomatoes, mushooms, lettuce, onion,
Spice Blend i.e. Mrs Dash or similar
Spread Becel Olive Oil Margarine on insides of homemade whole wheat bread.
Use the vegetables you have in your fridge and the veggies that you like – for example: on one side top with a layer of lettuce, sliced cucumbers, sliced tomatoes, sliced mushrooms, (and/or other ingredients such as: avocado)
Add chicken breast slices or shredded chicken breasts.
Top with pepper, if desired.
And a small amount of Hellman’s Olive Oil Mayonnaise
Top with other slice of bread and enjoy!