Healthy Meal: Baked Lemon Chicken, Corn on the Cob and Salad
Healthy Leftover Idea: Chicken Quesadillas
Here’s a healthy, easy way to enjoy lemon baked chicken along with corn on the cob and a tasty salad. Not a bad way to have a meal that a tad under 400 calories. As a healthy leftover meal idea, with any remaining chicken, you can turn that into healthy chicken quesadillas and take that with you to work the following day.
As always, try to include a near zero-calorie beverage with your meal like water, black coffee, or green tea, so you don’t tack on hundreds of extra wasted calories and ruin something that started out with such great potential.
– pot for cooking corn
– oven safe pan for chicken
– spatula for quesadilla leftovers
– 2 pounds boneless chicken breasts
– 4 corn (with or without husks)
– lettuce/greens of choice
– 2 lemons
– salad toppings
– seasonings: salt, pepper, Italian, garlic powder
For Leftover Chicken Quesadillas:
– Corn Tortillas
– Tapatio (hot sauce)
1. Preheat oven to 350 degrees.
2. In an oven safe pan places the pieces of chicken you are going to cook. In an effort to marinate and get the spices inside the chicken use forks to repeatedly puncture the meat adding your selected spices such as seasoned salt, pepper, garlic powder, and of course plenty of lemon juice. Do this to both sides of the chicken a couple of times.
3. When finished, placed the lemon peels that you used directly on top and on the sides of the pieces of chicken. Place the pan uncovered on the center rack and set your kitchen timer for 40 minutes. Total cooking time for the chicken is about an hour, but at the 40 minute mark, you will flip the pieces to allow both sides of the chicken to cook thoroughly.
4. While chicken is cooking you may want to prepare the salad that you are going to enjoy by washing and cutting the lettuce in addition to slicing or shredding the carrots, cucumbers, tomatoes, olives or any other types of salad fixings you plan on using. Remember to use a fat-free Italian dressing or light oil and vinegar to keep calorie count as low as possible.
5. Boil three cups of water for corn on the cobs. While the water is heating up, if you purchased corn with husks, remove husks and rinse thoroughly. In an effort to keep portion size appropriate and to make travel lunches easier to pack, you may want to snap the corn cob in half to get pieces that are easier to handle and store. Once the water is boiling, add your corn cob pieces, and allow to cook for about 15 minutes. You can add a few dashes of seasoned salt and a tablespoon of butter for flavor if you’d like.
6. Once everything is finished cooking, serve an appropriate portion size and enjoy!
Leftover Meal Idea: In regards to quesadillas, the two components you need to be leery of are the types of tortillas and the cheese you use. Flour tortillas are the most unhealthy to eat, each one around 120 calories which means 240 calories just for the tortillas to make a quesadilla. However when you go with the corn option, you will find that two tortillas only come out to 80 calories total. Hence for this healthy leftover option two corn tortillas were used.
The cheese used was nonfat mozzarella shredded cheese. When comparing the nonfat with the lowfat, you will see the difference to be about 60 calories per one ounce portion. In all honesty, when eating the nonfat cheese by itself you will notice a lack of taste, however when combined in a quesadilla with other items, you really don’t miss it all that much.
These quesdaillas included some corn from the cob which was carefully taken off by standing the corn on its end and using a knife to cut off the kernels until there were a few tablespoons to use. Place one tortilla on a skillet (medium heat) then add the cheese, diced chicken, a few pieces of cut up lettuce, the cheese, and a few squirts of the ever-popular Tapatio. Place another tortilla on top and carefully flip it every few minutes until the sides are browned and the cheese is melted. It helps to use a spatula and place your other clean hand on top to help keep everything together as you are flipping to its opposite side.
Cut in half or in quarters and it will easily store in a plastic travel container for tomorrow or a later date.