Sunday, November 14, 2010

Nov. 14: Weekly Food Prep

This week, I'm really feeling the cooking bug.  Maybe because it's cold and foggy out, maybe because last week's food prep kept me so successfully on plan.  Whatever the reason, I'm itching to get into the kitchen today!

First things first, I'm roasting 2 chickens.  Have you seen those flattened chickens at your local grocery store?  They are supposed to cook way faster that way.  Anyhow, they are on sale, so I'm grabbing two and making them today.  While they are in the oven I'm going to also make a batch of baked brown rice.

The chicken soup I made last week was such a hit that my daughter R asked me to make it again this week.  So after the chicken cools, I'll remove the yummy white meat and put it away for other meals and then I will put the carcasses and dark meat in the crockpot overnight to make broth for more soup.

Sunday: Roasted chicken with potatoes and carrots, green beans
Monday: Leftovers
Tuesday: Mexican chicken  casserole (recipe below)
Wednesday: Chicken noodle soup
Thursday: Leftovers
Friday: Pizza night

Mexican Chicken Casserole

("Casserole" usually indicates something baked in the oven.  We're going to nuke ours in the microwave in one dish servings.)

cooked chicken
cooked brown rice
canned rinsed black beans
frozen corn
chili powder, cilantro, sea salt
tortilla chips
finely shredded cheddar
plain non-fat or low-fat yogurt

Based on your pre-determined serving sizes, add chicken and rice to a large bowl. Stir in 1/4 cup of beans and corn, and then season to taste with spices and salsa.  Heat in the microwave for 2-3 minutes, or until hot.  Carefully remove the dish from the microwave and top with some shredded cheese and crumbled tortilla chips.  Return to the microwave for 30 seconds, top with  yogurt and then enjoy!

One of the really nice things about this dish is that, depending on your nutritional goals, you can tweak the macros to suit.  For the kids, you can top it with a bit more cheese if you want.

Now that I am finally feeling healthier, this is the week that I am going to start my early morning walking plan.  I'm going to start off with a brisk 20 minute walk with the dog, and see how things go from there.

My goal has changed.  After the epiphany I wrote about yesterday, I really want to lookin the mirror and love what I see.  I want to treat myself kindly and feel beautiful.  I want to stop punishing my body with food and instead, nurture myself with food and activity.

I'm off to church and then the grocery store! 
Have a great week!

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