5 Non-Boring Ways To Eat Chicken

February 23, 2014

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Student-athletes are busy people. STACK understands that. That’s why we are bringing you our “Non-Boring Ways to Eat” series, each installment of which presents a week’s worth of healthy, performance-fueling lunches you can make from the same staple ingredients. Best of all? You can prepare each meal in 15 minutes or less. This week’s featured item: Chicken.

The key to making this idea work turns on Sunday afternoon, when you need to cook a mega-batch of chicken for the week. Bake five chicken breasts in the oven (or cook them on the grill) and toss them in the fridge. You’ll need them each night as you prepare your next day’s meal.

Monday: Chicken Salad Sandwich On Wheat Bread

Chicken salad sandwich

Photo via Thinkstock

Start the week with a light and refreshing sandwich that’s filling and provides plenty of protein. By substituting Greek yogurt for mayonnaise, you can add more protein and cut down on fat. The almonds and grapes add extra flavor and texture.

Ingredients

  • 1 Chicken Breast, chopped or shredded
  • 1/4 Cup Greek yogurt
  • 1/4 Cup Chopped Almonds
  • 1/4 Cup Halved Grapes
  • Salt & Pepper to taste
  • 2 Slices Wheat Bread
  • 1 Slice Cheddar Cheese

Directions

  1. Chop or shred chicken breast.
  2. Slice grapes.
  3. Slice almonds.
  4. Combine all ingredients in a bowl with Greek yogurt, stirring until everything is coated.
  5. Spoon onto bread.
  6. Top with cheese.
  7. Toss it in a plastic baggy or container and into your lunch box.

Calories: 730.17
Protein: 57.65g
Fat: 29.69g
Carbs: 58.09g

Tuesday: Zesty Chicken Salad 

Sliced grilled chicken on salad

Photo via Thinkstock

As you get into the groove of the week, you probably want a little more flavor to keep your head in the game during class and practice. This salad packs a zesty punch (hence the name) while still delivering the nutrition you need as an athlete.

Ingredients

  • 1 Chicken Breast, chopped
  • 2 Cups Spring Mix
  • 1 Apple, diced and cored
  • Handful Chopped Walnuts
  • 1/2 Cup Feta Cheese
  • Black Pepper To Taste
  • 3 tbsp Red Wine Vinegar

Directions

  1. Chop chicken breast and set aside.
  2. Wash the apple, remove the core and dice into small cubes.
  3. Chop the walnuts in half.
  4. Add the spring mix to a plastic container.
  5. Add apple, walnuts and feta cheese.
  6. Top with black pepper.
  7. Spoon red wine vinegar into a plastic bag (or another container) to pour over salad at lunch.
  8. Place all of it in the fridge.

Calories: 684.52
Protein: 41.41g
Fat: 31.36g
Carbs: 59.43g

Wednesday: Chicken with Rice and Veggies

Chicken with rice and veggies

Photo via Thinkstock

By the middle of the week, you’re probably starting to feel weighed down by the old Wednesday slog. This meal gives you the fiber and carbs you need to power through the mid-week doldrums.

 Ingredients

  • 1 Chicken Breast, chopped
  • 1 Cup Rice
  • 1/2 Can Black Beans
  • Salt & Pepper To Taste
  • 1/2 Cup Broccoli, boiled and chopped (use frozen broccoli florets)
  • 1/2 Cup Peppers, boiled and chopped (use frozen pepper strips)

Directions

  1. Chop chicken breast and set aside.
  2. Add 1-1/2 cups water to a pot on high heat and cover. When it reaches a rolling boil, dump in 1 cup brown rice and reduce heat to a simmer. Cover pot.
  3. Pour beans into a strainer and wash, then add to a bowl and set aside.
  4. Bring a medium pot to a rolling boil, then add broccoli florets and pepper strips. Stir at high heat until vegetables are tender but not mushy. Should take between 4-6 minutes.
  5. When the rice is finished (the water has been absorbed by the rice), spoon it into a plastic container, then add broccoli, peppers, beans and chicken.
  6. Add salt and pepper to taste.
  7. Cover and throw in the fridge.

Calories: 741.46
Protein: 56.13g
Fat: 6.46g
Carbs: 114.7g

Thursday: BBQ Chicken Pita

BBQ chicken pita

Photo via Thinkstock

Thursday marks your fourth straight day of eating chicken for lunch, and you may be getting tired of it, so we’re going to cheat a bit and top it with a tangy barbeque sauce (in moderation). Stuff your BBQ chicken into a pita for a handy, portable and delicious treat that will keep you on the move.

Ingredients

  • 1 Chicken Breast
  • 1-2 tbsp. BBQ Sauce
  • 1/2 Cup Shredded Lettuce
  • 1-2 Slices Cheese
  • 1 Whole Wheat Pita

Directions

  1. Slice chicken breastvinto strips and add to bowl.
  2. Top chicken with BBQ sauce until coated evenly.
  3. Slice open pita and add shredded lettuce.
  4. Layer cheese on top of lettuce.
  5. Top with chicken breast.
  6. Place it in a plastic baggy and then in the fridge.

Calories: 423.97
Protein: 40.29
Fat: 6.9g
Carbs: 50.11g

Friday: Chicken Pizza

Chicken pizza

Photo via Thinkstock

It’s Friday, and you deserve a reward for all your healthy eating. This low-fat, high-protein pizza on wheat crust will fill you up at lunch, and you might even have enough left over for dinner.

 Ingredients

  • 1 Chicken Breast, chopped
  • 1 Whole Wheat Pizza Crust
  • 1 Cup Pizza Sauce
  • 1/2 Cup Low-Fat Mozzarella Cheese
  • 1/2 Cup Low-Fat Cheddar Cheese

Directions

  1. Cut chicken breast into strips and set aside.
  2. Remove pizza crust from package and top with marinara sauce.
  3. Add cheese and chicken evenly.
  4. Cook at 425 degrees for approximately 15 minutes or until cheese is melted.
  5. Remove from oven and let cool, then cut into six slices.
  6. Package and toss into the fridge.

Calories: 591.35
Protein: 62.48g
Fat: 22.07g
Carbs: 35.7g

Read More:

Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...
Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...
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