Tonight's dinner is a hearty barbeque chicken dinner, complete with succulent crock pot barbeque chicken, whole grain rice, and lots of fresh healthy vegetables to bring it all together. One of the great things about this meal is that you can put the chicken in the crockpot in the morning, and then return home to a crockpot full of delicious ready-to-eat chicken. Prepare a simple pot of rice, and vegetables, and enjoy your healthy dinner.
3/4 Cup Steamed Whole Grain Brown Rice
1 Cup Steamed Green Beans
2 Cups Green Salad
Barbeque ChickenThis chicken recipe comes from about.com's guide to southern cooking. To save on fat and caloires, use skinless chicken breasts instead of various chicken pieces as the recipe calls for. You can choose to use boneless skinless chicken breasts, or bone-in chicken breasts with the skin removed.
In the morning, or about eight hours before you are ready to eat, place the chicken in the crockpot. In a separate container, mix together the tomato soup, onion, vinegar, brown sugar, worcestershire, salt, sweet basil, and thyme. Pour the sauce over the chicken in the crockpot and turn to low. It will be ready to eat in eight hours.
Brown Rice This chicken is delicious served over rice. For a healthier meal, use whole grain brown rice as opposed to white rice. If you have the time to cook brown rice before dinner (remember it takes about forty minutes to cook)go ahead and do so. To save a little time, you can use a boxed instant brown rice which takes about ten minutes as opposed to forty minutes. And for extra flavor, you can use chicken broth in place of water to cook the rice. Just remember this will add extra sodium to your meal!
Green Beans If fresh green beans are in season, you can easily steam them in just a few minutes. To save a little time, or if fresh green beans are not available, look in the frozen foods section for a package of green beans that are ready to be placed in the microwave and steamed, even right in the bag they are purchased in.
Green Salad Serve this meal with a large green salad (use bagged salad to save time, and toss in pre-shredded carrots, a few frozen peas, thawed, or canned beets to dress it up a bit). To save calories, be careful with your dressing selection. A simple vinaigrette or italian dressing is a good choice. If using a creamy dressing, go easy!
This meal, if listed serving sizes are used will provide: 512 calories, 41 grams protein, 64 grams carbohydrates, and 9 grams of dietary fiber