Cook One Night, Eat Three Nights

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Save time in your kitchen! Cook rice, pasta, chicken or fish one night and serve again as a different dish the next night!
Cook extra chicken, pasta, fish or rice so you have it for tonight’s meal. Then put aside half to make a different meal the next night. Make sure you refrigerate extras promptly!
Here are some ideas:
• Chicken and Rice: Serve rice and baked chicken one night. Make a chicken-rice main dish salad or chicken-vegetable-stir fry the next night.
• Fish:?Serve baked fish one night. Use flaked fish the next night for tacos or use in a main dish salad the next night.
• Pasta: Serve a hot pasta dish one night and then vegetable pasta soup the next night. It is best to use small-shaped pasta like macaroni.

Garlic Chicken - Day 1
8 chicken breasts, boneless, skinless
Grated peel and juice of 1 lemon
Black pepper to taste
Crushed garlic - 2 cloves
Pinch dried thyme leaves
8 cups steamed brown rice
1. Place chicken breasts in large shallow baking pan and top with lemon, pepper, garlic and thyme. Preheat oven to 350 degrees. Bake chicken until done, about 15 minutes.
2. Meanwhile, cook rice in rice steamer or according to package directions..
3. Put half of rice and 4 chicken breasts in refrigerator for Days 2 and 3. Serve chicken with rice and large tossed salad.
Serves 4. Each 1.5 cup serving: 359 calories, 4.5 g fat, 1 g saturated fat, 0 g trans fat, 72 mg cholesterol, 73 mg sodium, 47 g carbohydrate, 31 g protein, 4 g fiber.
Penne Bake - Day 2
8 oz penne, cooked
26 oz jar low-sodium pasta sauce
2 cooked chicken breasts, diced
2 cups peas and carrots
2 Tbsp. grated Parmesan cheese
1. Combine chicken, cooked pasta, pasta sauce and peas and carrots in large microwave container.
2. Cook on high until heated through, about 6 minutes. Stir and top with cheese.
Serve Penne Bake with large tossed salad or steamed spinach.
Serves 4. Each 2 cup serving: 397 calories, 3.7 g fat, 1 g saturated fat, 0 g trans fat, 38 mg cholesterol, 380 mg sodium, 64 g carbohydrate, 26 g protein, 7 g fiber.
Chicken Fried Rice - Day 3
1 tsp vegetable oil
1 cup sliced green onions
2 cups sliced mushrooms
1/2 cup nonfat egg substitute
2 cooked chicken breasts, diced
Light soy sauce to taste (2 Tbsp)
Sesame oil to taste (1 Tbsp)
Garlic powder to taste
Red pepper flakes to taste
4 cups cooked brown rice
1. Heat oil in large nonstick skillet over medium-high heat. Saute green onions and mushrooms.
2. Add the eggs and scramble until done.
3. Add the chicken, seasonings, rice and a little water. Cover and heat through. Serve hot. This dish goes great with a large tossed salad or sliced cucumbers.

Serves 4. Each 2 cup serving: 358 calories, 8 g fat, 1.5 g saturated fat, 36 mg cholesterol, 296 mg sodium, 47 g carbohydrate, 22 g protein, 3.5 g fiber.

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