Food Prep 1/1/18, this week’s menu, and how to make juicy chicken breasts

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This week’s options in the fridge.

Tomorrow I’m supposed to hit the ground running because Rogue Festival is literally eight short weeks away and January is when my schedule becomes overwhelmingly busy.

But in terms of the diet and exercise, I’ve been in maintenance mode since Thanksgiving. The Win: I’ve actually lost 3 lbs since Thanksgiving. That’s about .5 lbs per week, which is .5 lbs a week more than I anticipated.

I didn’t do things even close to perfectly during the holidays. But I did make a concerted effort to not go overboard. I upped my calorie and limits and allowed myself more sugar treats like cake and cookies. But there were also two or three weeks in there where I did a solid food prep to eat well during the workweek and that helped keep things in check. I think that shows (anecdotally, at least) that even doing things well in a hit or miss fashion is better than not doing them at all.

And this last week, I’ve slowly gotten back into the habit of walking at least every other day. This is a big deal because when I’m stressed I really want to sleep, but I need to work on switching that habit over to going for a walk. Hopefully, the consistent diet and regular exercise will keep me energized enough to power through the next two and a half months!

WEEK’S MENU AND FOOD PREP

Anyway. . . the food prep this week was pretty simple and basic. The post holiday budget is pretty tight, so we’re looking at simple, inexpensive foods or foods that can stretch to two or more meals (three chicken breasts will stretch to two lunches for me and two dinners for both me and Jag on this plan). On the menu:

Breakfasts: My usual oats, greek yogurt with fruit, cottage cheese, bananas, sometimes a hard boiled egg or nuts. I mix and match depending upon the day.

For lunches (we typically go home for lunch during the workweek): Again, the usual staples – Farmer’s Sandwich, Chicken breast and brown rice (half a cup), or leftovers like spaghetti marinara or a quick black bean chili, which we had this weekend.

For dinners:  Baked Drumsticks with mashed cauliflower, Taco Bowls (crockpot) with brown rice, Baked Pork Chops with sweet potatoes. Leftovers at will.

Snacks: Celery with peanut butter, handful of almonds and apple slices, orange slices with dark chocolate (brilliant for a little dessert when called for).

Food Prep (45 minutes, including the washing up)

  1. Cooked one large (10oz) chicken breast to divide for lunches. (See below for my method of cooking a chicken breast so it stays moist in the fridge during the week).
  2. Assemble Taco Bowl recipe in Crock Pot crock. Set into fridge (set up to cook tomorrow morning).
  3. Slice 1.5 apples for Farmer Sandwich fixins and snacks.
  4. Clean out expired or generally gross stuff from fridge. Reorganize.
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Refrigerator reorganized for this week’s plan. The sheet pan on the bottom is helpful for sliding out leftovers and pre-prepped food instead of having stuff sit in the back, lonely and forgotten.

Everything else is pretty much a quick-prep food that is easy to deal with. The brown rice is the Trader Joe’s frozen kind and the mashed cauliflower also from Trader Joe’s. I had intended to make my own mashed cauliflower, but TJ’s didn’t have any cauliflower in stock at the moment. So I was forced to take the lazy way. Alas!

MAKING MOIST CHICKEN BREASTS

Okay, so. . . when I discovered this method of cooking chicken breasts a few years back, my world shifted. Seriously. I was never any good at making a basic chicken breast on the stove top. They were always dry and a rather tough. I’m sure there is some technique that would have prevented this, but I don’t care what it is anymore. Because this is how I make them now. It takes more time to cook, but is actually easier on me in the long-run.

The great thing about this way of doing it, though, is that if you eat them right after you make them, they are SUPER MOIST and always thoroughly cooked. But if you put them in the fridge to keep, they are still moist and tender upon reheating for about three days. I think that’s because they are basically steamed.

The prep time takes about 6 minutes and is super-easy. The cook time, about 25-30 minutes (during which time you can prep the rest of the meal or go and read a book or something for a bit. No need to check the chicken.)

*First, you’ll need a skillet with a cover that fits. And a glass of water with about 1/2 a cup of water in it. Doesn’t need to be exact. Set these aside for a bit where you can reach them.

  1. Heat up a tablespoon of oil of your preference in the pan over high heat and swirl in the pan.
  2. Place the chicken breasts in the pan to sear. Sear for 3 minutes per side.
  3. While searing the second side, add any seasoning you like to the chicken. (I use Trader Joe’s 21 Seasoning Salute, but use what you like or nothing at all.)
  4. After both sides have seared for 3 minutes each, grab the cover to the skillet in one hand and the glass of water in the other.  Keep the heat on high for just a bit.
  5. Pour the water into the pan and then cover immediately. The water will immediately boil and steam up and the cover will trap that initial steam.
  6. Lower the heat to the lowest setting.  Let it continue to simmer and steam on low heat for 25 minutes. (25 minutes is plenty of time for most chicken breasts, but if you have some particularly large cuts, you can let it go 30 minutes and it will be fine.)  SET THE TIMER!
  7. After the time is up, turn off the heat and open the cover. It can sit in its steam-juices for a few minutes to rest while you prepare the rest of your meal or set the table. It’s ready.
  8. Eat and enjoy!

***

Already need to edit:  I just went back and looked through my previous updates and realized that I weighted 240 on 10/18.  This week, I weighed 240 in late October. Yesterday, I weighed 232 lbs. That’s 8 lbs in 10 weeks ( .8 lbs per week on average) over the holidays and after a plateau. That isn’t so bad when looked at in the grand scheme of things. I’ll take it!

 

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