Meal Stack January 9, 2006 - Life Balance Meal Stacking Series

Ingredients

  • Salt & Pepper
  • Olive oil
  • Soy sauce
  • Clove garlic, halved
  • 8 oz. plain nonfat yogurt
  • ¼ c. fresh parsley
  • ¼ c. fresh mint
  • 4 ½ c. cooked chicken, cubed
  • 2 c. cooked rice
  • 1 pkg. (8 oz.) angel hair pasta
  • 1 pkg. flour tortillas
  • 2 c. cantaloupe, diced
  • Lettuce leaves
  • 1 small onion
  • 1 c. carrots, diced
  • 1 c. celery, diced
  • 2 T. lemon juice
  • 1 lemon, thinly sliced
  • 1 c. green cabbage, sliced into strips
  • ½ c. scallions, diced
  • ½ c. cucumber, chopped
  • ½ c. red bell pepper, chopped
  • ½ c. sugar snap peas, chopped raw
  • ½ c. chopped arugula
  • ½ c. hummus
  • 4 lettuce leaves
  • 1 c. chicken broth


How to start stackin’:

1) Begin this meal stack by preparing chicken; broil, grill, bake, pan fry, boil.

2) Divide chicken into freezer safe bags, label and store properly (3-4 days
refrigerator, 3-4 months freezer).
3) Meal Stack #1: 1 ½ c.

4) Meal Stack #2: 2 c.

5) Meal Stack #3: 1 c.

Directions

Meal Stack #1: Refreshing Chicken Salad

  • 2 c. cooked rice, cooled to room temperature
  • 1 ½ c. cooked chicken breast cubes
  • ¼ c. tightly packed fresh parsley
  • 8 oz. plain nonfat yogurt
  • 2 c. cantaloupe, diced
  • ¼ c. tightly packed fresh mint leaves
  • 1 clove garlic, halved
  • Lettuce leaves


1) Combine rice, cantaloupe, and chicken in large pot.
2) In food processor combine mint, parsley, and garlic; blend until finely chopped.
3) Transfer to small bowl and add yogurt and blend.
4) Add to rice mixture and toss lightly.
5) Chill 2 hours.
6) Serve on lettuce




Meal Stack #2: Savory Chicken & Noodles with Vegetables

  • 1 t. cooking spray
  • 1 small onion
  • 1 c. carrots, diced
  • 1 c. celery, diced
  • 3 T. low sodium soy sauce
  • 1 c. chicken broth
  • 1 T. fresh lemon juice
  • Black pepper to taste
  • 2 c. cooked chicken breast cubes
  • 1 pkg. (8 oz.) angel hair pasta
  • 1 c. green cabbage, sliced into strips
  • ½ c. scallions, diced
  • ½ t. pepper
  • 1 medium lemon, thinly sliced
  • 1 T. fresh lemon juice


1) Spray wok or large saucepan with cooking spray. Over medium heat, sauté garlic and onions until golden brown.
2) Add cooked chicken and heat until its browned and warmed throughout (2-3 minutes).
3) Add pepper.
4) While chicken is heating prepare angel hair pasta as directed on package and set aside.
5) Add carrots to pan with chicken, and cook for 2 minutes. Stir in cabbage, celery, and ½ c. scallions, and cook for 2 minutes.
6) Add chicken broth and soy sauce and angel hair pasta.
7) Garnish with lemon slices and remaining scallions. Squeeze fresh lemon juice over the dish just before serving.




Meal Stack #3: Creamy Chicken & Humus with Vegetables

  • 1 c. diced cooked chicken
  • ½ c. cucumber, chopped
  • ½ c. red bell pepper, chopped
  • ½ c. sugar snap peas, chopped raw
  • ½ c. arugula, chopped
  • ½ c. hummus
  • 4 flour tortillas
  • 4 lettuce leaves, butter lettuce works best


1) Combine the chicken, cucumber, bell pepper, peas, arugula, and hummus in a bowl.
2) Lay the wraps on the counter and cover each with a lettuce leaf. Dived the vegetable mixture among them and spread, leaving at least a half-inch border around the edge.
3) Roll up tightly, tucking in the edges as you roll. Cut in half and wrap in plastic food film.

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