My favorite thing about this meal is that it can be bought and stored in bulk and can be make quickly on one plate.

1 package Uncle Ben's 90 second Brown Rice $1.50
1 large can Chunk Chicken Breast $2.00
1 package frozen vegetables (your choice) $1.00

Microwave the vegetables for 2-3 minutes on a plate, then the brown rice for 1 1/2 in its bag and then throw them all together one a plate and season and heat for another minute to heat the chicken.

Tastes surprisingly good, and I usually save half of it to take to work the next day. And as you all know, the only trade offs for the canned chicken vs. fresh is more sodium, and frozen veggies are just as good for you as fresh.


Canned Chicken Nutrition:
5 ounces of canned chicken meat would have 234 calories, 31 grams of protein, 11 grams of fat, 20 mg calcium, 2 mg iron, 17 mg magnesium, 714 mg sodium, 2 mg zinc, 22 mcg selenium, 9 mg niacin.

Uncle Ben's Brown Rice:
PRECOOKED WHOLE GRAIN BROWN RICE; WATER; CANOLA OIL; ACETYLATED MONOGLYCERIDE..

NUTRITION FACTS
Serving Size: 1 cup (140 g)
Servings Per Container: 2

Calories: 220 Calories from Fat: 35

Amount Per Serving % Daily Value*
Total Fat 4 g 6 %
Total Carbs. 41 g 14 %
Saturated Fat 0.5 g 3 %
Dietary Fiber 1 g 9 %
Cholesterol 0 g 0 %
Sugars 0 g
Sodium 5 mg 0 %
Potassium 115 mg 3 %
Protein 5 g

My favorite thing about this meal is that it can be bought and stored in bulk and can be make quickly on one plate.

1 package Uncle Ben's 90 second Brown Rice $1.50
1 large can Chunk Chicken Breast $2.00
1 package frozen vegetables (your choice) $1.00

Microwave the vegetables for 2-3 minutes on a plate, then the brown rice for 1 1/2 in its bag and then throw them all together one a plate and season and heat for another minute to heat the chicken.

Tastes surprisingly good, and I usually save half of it to take to work the next day. And as you all know, the only trade offs for the canned chicken vs. fresh is more sodium, and frozen veggies are just as good for you as fresh.


Canned Chicken Nutrition:
5 ounces of canned chicken meat would have 234 calories, 31 grams of protein, 11 grams of fat, 20 mg calcium, 2 mg iron, 17 mg magnesium, 714 mg sodium, 2 mg zinc, 22 mcg selenium, 9 mg niacin.

Uncle Ben's Brown Rice:
PRECOOKED WHOLE GRAIN BROWN RICE; WATER; CANOLA OIL; ACETYLATED MONOGLYCERIDE..

NUTRITION FACTS
Serving Size: 1 cup (140 g)
Servings Per Container: 2

Calories: 220 Calories from Fat: 35

Amount Per Serving % Daily Value*
Total Fat 4 g 6 %
Total Carbs. 41 g 14 %
Saturated Fat 0.5 g 3 %
Dietary Fiber 1 g 9 %
Cholesterol 0 g 0 %
Sugars 0 g
Sodium 5 mg 0 %
Potassium 115 mg 3 %
Protein 5 g


You just described my perfect post post-workout meal. First think
after working out is the protein shake, and an hour later is the meal. One thing I do is add about 2-4 tablespoons of sugar-free Teriyaki sauce. To me it seems a bit dry without it. Another thing is I used the grilled chicken or turkey that you can buy pre-cut at the grocery. Also I use pre-cut green peppers. I guess I'm lazy and my wife needs something to buy me at the grocery. :) Here is my calorie breakdown...

Total amounts per meal
Calories 374
Calories From Fat 55
% Daily Value*
Total Fat 6g
Saturated Fat 0g 10%
0%
Cholesterol 40mg 13%
Sodium 775mg 32%
Total Carbohydrate 54g
Dietary Fiber 6g
Sugars 1g 14%
18%
Protein 23g 13%
Vitamin A 124% Vitamin C 8%

Calcium 3% Iron 4%

Here is the ingredients...

chicken carved breast meat carved breast meat pcs [71g] 90kcal
21/4/75%

rice ready uncle bens cup [153g] 240kcal
14/77/9%

Vegetables, mixed, canned... 0.5 × 1 cup ... 44kcal
7/77/16%

3 foods - I don't have the calories for the Teriyaki sauce but since it's sugar-free they are minimal. But you might want to check them out.

Usually makes about 2 servings.


Johnny, I don't understand how we get such different calorie counts for approximately the same amount of rice. Maybe I'll check my ingredients calories again. Anyway bon apetite!