Asian food can often be really high in calories, but by minimizing the sauces and carbs you can have a healthy dinner. This recipe uses rice noodles and frozen veggies, but you can swap out for brown rice and fresh veggies if you have them.
Asian Chicken:
3/4 lbs of chicken breasts
3 tbs of low sodium soy sauce
1/4 cup of lemon juice
3 tsp of hot sauce
Cilantro
Crushed red pepper
Marinate the chicken at least 3 hours or over night. Grill for about 6 minutes or until cooked through.
Rice Noodles:
1/2 package of rice noodles
boiling water
Cook the noodles according to package directions - usually 4-6 minutes in boiling water.
Veggies:
1/2 package frozen stir fry blend
Cook according to package directions. Usually I put frozen veggies on one of our plates and microwave - that way I don't have one more dish to clean.
Create a plate with 1/2 of the plate as veggies, 1/4 as chicken and 1/4 as noodles. Top with 1 tsp of your favorite stir fry sauce.
Cost:
$4.97
Calories in 1 small chicken breast and 1/2 veggies and 1/4 noodles:
413
There are big take aways here: 1. the marinade helps to flavor the meal so you'll use a lot less of the sauce and 2. plating the components separately instead of stirring them all together helps you to focus on eating the veggies and protein first and saving the noodles for later.
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