It’s hard to make the case for February – save to say it’s thankfully a miserly short month. Here in the UK it’s still cold, the days are brief and lacking much sun, and Spring seems an age away. But we still have to trundle into work and often equipped with little save a cold lunch box for mid-work or mid-way sustenance.
I often take a flask of soup when it’s particularly cold but thought it was high time we added a hot/warm dish to the repertoire in the Bariatric Cookery Lunch Box Club strand of recipes.
It’s not a tricky recipe though – it relies upon ready-cooked chicken strips (although you can use your own cooked chicken or leftovers), some spiralised courgettes/zucchini (or use ready-prepared courgetti/zucchini), and some pesto (from a jar or home-made – or you can sub with a tomato paste or other sauce/paste you like).
It’s great for a high-protein, low-fat, low-sugar and high-fibre regimen – plus it has great flavour. Everything a WLS-friendly recipe needs to be.
You will of course need a microwave at your place of work to heat up – but it does zap to a wonderful flavourful dish in just 4-5 minutes (or less depending upon portion size). And of course it can be made at home, not just for the lunchbox if you’re a home-worker.
If you wish to make this vegetarian then use Quorn strips instead of the chicken.
So let’s say goodbye to January and start the new working February week with a bit less chill!
CHICKEN AND COURGETTI/ZUCCHINI ‘HEAT-ME-UP’ LUNCH BOWL
2 medium courgettes/zucchini, spiralised or same quantity of ready-prepared courgetti
100 g/4 oz cherry tomatoes, halved
8 black/ripe stoned/pitted olives
2 large sprigs fresh basil, leaves torn
2 tbsp reduced-fat green pesto
250 g/8 oz cooked skinless and boneless chicken breasts, cut into strips
salt and freshly ground black pepper
- Divide the courgettes/zucchini or courgetti/zucchini, tomatoes, olives and basil between 2 lidded containers.
- Mix the pesto with 1 tbsp water, add the chicken and salt and pepper to taste and toss well to coat. Divide the chicken between the containers then seal and chill until required. The mixture will store chilled for up to 2 days.
- To heat, transfer to a microwave safe container if necessary and partially cover for heating in the microwave. Cook on HIGH for 4-5 minutes or 2-3 minutes for a WLS HALF-PORTION. Cook until the chicken strips are piping hot all the way through. Stir well before eating.
WLS PORTION: ½
V suitable for Vegetarians if Quorn is used instead of chicken
CALORIES PER PORTION: 270
PROTEIN: 40.1 g
CARBOHYDRATE: 10 g (5.8 g sugars)
FAT: 7.6 g
Image courtesy of http://www.asda.co.uk