Wednesday, March 9, 2011

Week's worth of lunches in about an hour

OK, so I will let you in on something I do on Sundays, prep-wise, that can take you through-out the week, lunch-wise. This is one example & will be wonderful if you love chicken! Most people do (minus the vegetarians) because I always hear, "I'm looking for yet another chicken recipe". Well, why not? It's healthy skinless & so easy to make & pair with other foods. Here's a week's worth of chicken lunch.

It all starts out with 2 lbs. skinless, boneless chicken breasts. Cut them into chicken "tenders" & fully coat them in olive oil. Place the tenders 2" apart on a baking sheet (I line it with parchment). Then the prep fun begins!

5 dishes means Divide the total amount of chicken tenders by 5... So, if you were able to yield 15, then 3 each meal...

For the Chicken: On each of the 3 uncooked tenders, Season w/ Kosher S & P, then slather it with the herb listed below. Then bake at 400° for 20-25 minutes.

For the Sauce: whisk together the ingredients to blend well.

3 tenders
Herb: Dill
Container Sauce: 
1 tsp. fresh dill/1 tsp lemon  juice + zest /3 TBSp yogurt/1 tsp. olive oil 
Toppings: lettuce/tomato/cucumber
"Bread": Wrap 

Monday- yummy Spinach-wrap pockets of chicken-y goodness
 3 tenders 
Herb: Basil 
Container Sauce:
 1 TBSp balsamic vinegar, 2 TBSp extra virgin olive oil 
Fresh mozzarella, tomato & fresh basil 
"Bread": Ciabatta roll
3 tenders
Herb: Oregano
Container Sauce: 
1TBSp lemon juice + zest, 1/4 tsp dijon mustard, 3 TBSp extra virgin olive oil
Toppings: tomato, cucumber, olives, feta cheese
"Bread": Pita

3 tenders
Herb: Herbes de Provence
Container Sauce: 
1 TBSp honey, 2 TBSp dijon mustard
Toppings: arugula 
"Bread": egg or potato roll

3 tenders
Herb: parsley + freshly grated parmesan
Container Sauce: 
1 TBSp balsamic vinegar, 2 TBSp extra virgin olive oil
Be DIFFERENT for Friday- Bring a SALAD 
(mixed greens- whatever your preference)
topped with the chicken!
*And if you are giving up meat for Lent, simply OMIT the chicken :)

Wonder Woman
*Lishie tip- use your imagination! This is just an outline for what you can do. There are so many different combinations!


  1. thanks! I plan to do more of them with different proteins/options too!