In the Kitchen: 1 Ingredient 3 Meals
The surest way to weight loss and health success is to be organized. When planning for my meals for the week I like to have one key ingredient that I can make for at least two other meals. Then I refrigerate/freeze the base ingredient and when I need it I can use it easily by adding other ingredients to it. This makes food preparation simple, easy and quick. Try it!
Main Ingredient: Poached Chicken
220 g chicken breast fillet, trimmed
Serves 2
1) Place chicken in a small saucepan and cover with water. Bring to the boil. Reduce the heat and simmer for 5 minutes. Remove from the heat and leave the chicken in its liquid for 10 minutes to thoroughly cook. Remove the chicken from the liquid. Keep the chicken stock for another use, refrigerate or freeze for later.
Poached Chicken, Mixed Bean & Ginger salad (324 cal per serve)
220 g chicken breast fillet, trimmed
150 g yellow beans, trimmed
1 tablespoon white balsamic vinegar
2 tablespoon olive oil
1 teaspoon grated ginger
150 g cherry tomatoes, halved
4 handfuls baby spinach
2 shallot bulbs, thinly sliced
1) See main ingredients above. When cool, shred the chicken.
2) Cook beans in a large saucepan of boiling, lightly salted water for 3 minutes until just tender. Drain and rinse immediately in cold water. Drain again.
3) Combine the vinegar, oil and ginger in a small bowl. Place the beans, tomatoes, spinach, shallots and chicken in a salad bowl. Drizzle over the dressing and toss to coat.
Chinese Poached Chicken (268 cal per serve)
220 g chicken breast fillet, trimmed
6 shallots, cut into 8 cm lengths
30 g ginger, sliced
1 teaspoon salt
3 litres (about 12 cups boiling water)
2 teaspoons sesame oil
1/2 cup coriander leaves
3 bunches choy sum
soy sauce, to serve (optional)
1) See main ingredients above. Slice or serve whole pieces.
2) Place chicken on a plate and rub all over with sesame oil. Cut the shallots into long, thin shreds. Toss the shallots with the coriander leaves and scatter over the chicken.
3) Place the choy sum in a steamer over simmering water and steam for 5 minutes until just tender. Serve the chicken with steamed vegetables and soy sauce.
Poached Chicken with Tomato Salsa (321 calories)
220 g chicken breast, trimmed
Tomato Salsa
1 large corn cob
2 tomatoes, diced
1 Lebanese cucumber, diced
125 g can four bean mix
1/2 cup coarsely chopped coriander
2 teaspoons lemon juice
1 garlic clove, crushed
1) See main ingredients above. Slice chicken.
2) Place corn in a saucepan and boil until cooked. When done put the corn aside to cool.
3) To make the salsa, cut the corn kernels off the cob and combine them with the remaining ingredients. Serve the chicken slices along side the salsa.
