Cream of mushroom chicken kit meal (about 5 servings)
1 cup dry wild or brown rice, cooked with package directions
2 chicken breasts, cubed and sauteed in a smidge of olive oil and salt
1 can condensed low-fat campbell's cream of mushroom soup.
Cooked vegetable of choice (summer squash is good)
When chicken is done, add water to pan to fill maybe 1/2 an inch. Then add condensed soup. Stir and bubble
until you are happy. Remove from heat before the smoke alarm goes off. Divide rice into five glad plasticware
containers. Add soupy chicken, also divided. Add squash on top. Lasts at least four days in the refrigerator.
Tuna kit meal - 4 servings (a true kit meal, requiring no fresh ingredients. Perfect for
the grocery shop-aphobic. Also extremely cheap. Yee hah.)
1-2 cans light tuna (or albacore, but watch the mercury)
1 small can sliced or diced black olives
1 14 or 20oz or whatever you have can diced, crushed, whole tomatoes
4 servings pasta, cooked
garlic (minced, fresh or dried)
basil (fresh or dried)
1 anchovy (really! It melts away, I promise).
salt and pepper to taste
Drain tuna and olives. In frying pan, warm minced garlic with smidge of olive oil. Add anchovy and
watch it melt. Fun. Add tomato. Add tuna, olives, salt, pepper, and basil. Cook until thick
enough for you. Divide cooked pasta into plasticware containers. Divide sauce into four sections and add
to pasta. Voila. I've had this after a week in the refrigerator and it seemed fine to me. And I have a horror
of past date foods.
Cottage cheese and yogurt
1/2 cup 1% fat cottage cheese
3/4-1 cup fat free yogurt, any flavor
Mix. Eat. Yum. Balanced protein carb, good portion size, who could ask for anything better? Well,
since you asked, if you want to get fancy, you can dice up a small granny smith apple, add cinnamon and nutmeg, and nuke it
for about a minute. Cool, then add the yogurt/cottage cheese stuff. I got this idea from Melanie on bodyforlife
women's club.
Shrimp Fried Rice (post-shopping trip to Trader Joe's Recipe)
5 servings of cooked, frozen shrimp (one package at Trader Joe's)
1 cup (dry) brown rice, cooked to manufacturers specifications
4 egg whites, one yolk
frozen stir fry vegetables
salt, pepper, and sesame oil
soy sauce if you like
Thaw veggies in microwave or steam them. Thaw shrimp under running warm water (or you can add uncooked shrimp).
Warm pan with about a tablespoon of sesame oil. Add eggs and scramble in pan. Increase heat. Add
rice, vegetables, and shrimp. Stir and sizzle. Season to taste. Makes 5 servings almost as good as takeout. Eat
over the very next few days.
