My Favorite Make Ahead Meal

By | Blog, Kids nutrition, Nutrition, Uncategorized

Hey, this is Melissa Kirby, one of Dustin’s contributors.

A number of you asked what my favorite freezer meal is so here you go:

Chicken Satay


In a 1 gallon freezer bag, place:

6 boneless skinless chicken breasts halves, sliced into strips

In a mixing bowl, add:

3 teaspoons (6 cloves) pressed garlic

4 tablespoons grated gingerroot

4 tablespoons apple cider vinegar

4 green onions, thinly sliced

1/2 cup chopped cilantro

1 cup low sodium chicken broth

1/2 cup Hoisin sauce

1/2 cup low sodium soy sauce

4 tablespoons creamy peanut butter

4 tablespoons sesame oil (optional)

4 tablespoons honey

2 teaspoons crushed red pepper flakes

Mix well.  Pour half of the mixture into the bag containing the chicken breasts.  Gently and carefully squeeze the bag to

force out any air then seal the bag.  In a 1 quart freezer bag add the remaining half of the sauce mixture.  Gently and

carefully squeeze the bag to force out any air then seal the bag.  Place the two plastic bags into a 1 gallon freezer bag gently squeezing out the air and seal it.  On the outside bag, label or write the recipe title/number and today’s date using a Sharpie marker on the bag and place in the freezer.

Leanne’s Tip: Make a note on your freezer bag to start soaking your skewers to prepare for the meal (if using wooden ones) when you start defrosting your meal.

At Time of Cooking:

Preassembled Ingredients

6 Bamboo skewers (Tip: presoaking wooden skewers keeps them from blackening when you grill!)

Cooking Instructions:

Remove preassembled Chicken Satay from the freezer and defrost. (This is a great time to start soaking skewers if needed.)  Preheat outdoor grill, indoor grill or oven broiler. Remove chicken strips from marinade; thread chicken strips onto bamboo skewers. Cook over grill, using marinade to baste chicken.

Heat reserved marinade from second freezer bag and use as sauce for chicken; serve.

Serving Suggestions: Grilled asparagus and a big salad.

Nutrition per serving: 452 Calories; 21g Fat; 34g Protein; 33g Carbohydrate; 3g Dietary Fiber; 115mg Cholesterol; 2122mg Sodium. Exchanges: 1/2 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 Fat; 1 1/2 Other Carbohydrates. Points: 10

Copyright (C) 2010 www.savingdinner.com Leanne Ely, CNC All rights reserved.

Quick Healthy Breakfast

By | Nutrition, Uncategorized

It really gets old to hear people tell me day after day that they don’t have time to eat breakfast.  I mean how long do you think it takes to eat a quick nutritious meal?  I would argue it can take less than 5 minutes to prepare a good breakfast. If you truly don’t have more time than that, then eat it in the car.  (I am trying to get more direct with everyone; I have been told I am too soft.)

Here is a no-excuse, well-rounded breakfast, which tastes amazing and only took me 2 minutes to make, since I had precooked 3 lbs of chicken at the beginning of the week.  Your body doesn’t care if you eat a traditional westernized breakfast, so break out of the rut and try something new.
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Tasty Chicken Recipe

By | Uncategorized


For those of you who are looking to lose weight, you have undoubtedly heard about the benefits of chicken. Chicken is one of my staples, because it packs high levels of protein, with very little fat and no carbs. When I get ready to compete in my fitness shows, I will usually consume 2-4 chicken breasts each day. I try to cook a 3 lb bag of frozen chicken breasts on my family-size George Forman Grill each week. This only takes 20 minutes and will provide me enough chicken for the whole week. There are much healthier choices than frozen chicken breasts that have been injected with a saline solution, but for ease of use and cost, they are a good choice. Most people have a hard time eating plain chicken breasts day after day, so I had my mom whip you up my favorite childhood chicken meal for you!

Enjoy! Read More