Cooking for One: Spicy-Sweet Chicken Breast with Green Onion Rice and Spring Salad
Cooking for one person can be quite difficult--and, frankly, very boring. Many recipes make 4 servings. Even more make 6 or 8 servings. For families, that's great, but if you're not into leftovers, this just won't work when you're flying solo.
Our Cooking for One series focuses on combining a few fresh ingredients with pantry staples for 5 nights of fun dinners. This week, we'll work with these 7 ingredients:
- rotisserie chicken
- boil-in-bag brown rice
- canned chipotle chiles
- broccoli
- corn tortillas
- canned black beans
- avocado
Eating healthy should still be delicious.
The great thing about this series and cooking for one person is how easy it is to be flexible according to your tastes (and fridge).
Spicy-Sweet Chicken Breast with Green Onion RiceBoil 1 bag of rice tonight. You'll use it over the next few nights. Also, go ahead and divide the chicken into 3-ounce portions to streamline dinner prep for the next few nights.
1/2 cup boil-in-bag brown rice (about one-third of a bag)2 teaspoons adobo sauce from canned chipotle chiles with adobo sauce2 teaspoons honey1/4 teaspoon minced garlicDash of ground cumin1 teaspoon rice vinegar3-ounce slice of chicken breast from rotisserie chicken2 teaspoons thinly diagonally sliced green onions1/2 teaspoon sesame seeds
1. Preheat broiler to high.
2. Cook rice according to package directions in a small saucepan, omitting salt and fat; drain.
3. While rice cooks, combine adobo sauce and next 4 ingredients (through vinegar) in a small bowl. Stir until combined. Spread half of glaze over chicken. Broil for 2 to 3 minutes, or until glaze begins to bubble. Remove chicken from the oven, and coat with remaining glaze.
4. Combine rice, green onions, and sesame seeds in a small bowl.
Serves 1CALORIES 349; FAT 10.8g (sat 2.3g, mono 0.3g, poly 0.3g); PROTEIN 28g; CARB 38g; FIBER 3g; CHOL 71mg; IRON 1mg; SODIUM 262mg; CALC 21mg
Spring Salad1 teaspoon extra-virgin olive oil1 teaspoon fresh lime juice1/2 teaspoon honeydash of saltdash of freshly ground black pepper1 ½ cups green lettuce1 radish, sliced
1. In a medium bowl, combine oil, lime juice, honey, salt, and pepper. Whisk until well blended. Add lettuce and radish. Toss to coat evenly.
Serves 1CALORIES 61; FAT 4.6g (sat 0.6g, mono 3.3g, poly 0.5g); PROTEIN 1g; CARB 5g; FIBER 1g; CHOL 0mg; IRON 0.5mg; SODIUM 163mg; CALC 22mg
The Rest of This Week's Dishes: