15 minutes to ALL the vitamins

So you want to eat healthy, but you don’t have a lot of time. Maybe you don’t even have a stove. ┬áBut your heart is still stuck on it. First of all, GOOD. That kind of drive is awesome. For those that get in their own heads too much, here’s a recipe that gives you one less excuse. Oh, and it comes in both vegetarian and carnivore variations.

1/2 cup rice

1 half potato

1 chicken breast OR sub in 3/4 cup mixed lentils and black beans

1 cup kale

You could also use spices/herbs to add a little something, although the buttery-ness of the potato works well with the kale-ness of the kale.

Grill chicken, seasoning to personal preference. Cut into strips. Use frozen, ready-to-eat stuff, if you must, and cook that.

Separately, cut potato into slices or chunks. Add potato, rice, beans, and lentils (if using them) to a microwave-safe container and soak in 2 cups of water.

Microwave on high for 10 minutes. If liquid water is completely gone, add 1/3 cup of additional water.

Microwave for an another 5 minutes.

Add kale and (if you choose) chicken.

Enjoy immediately or store up to three days.

I make it with beans, lentils, AND chicken, FYI.
It might look like crap, but it’s not half bad.

Nutrition (in Daily Values)

Calories: 500-610

Fat: 0-4%

Cholesterol: 0-25%

Sodium: 1-18%

Protein: 54-68%

Carbohydrates: 28-49%

Fiber: 13-155%

Potassium: 12%

Vitamin A: 95%

Vitamin C: 70%

Vitamin K: 315%

Iron: 22-67%

Niacin: 16%

Folate: 32%

Vitamin B6: 25%

Thiamin: 32%

Manganese: 10%

Magnesium: 10%

Copper: 5%

Calcium: 5%

So there you go. You can up the kale, chicken, or legumes for a bit more nutrients, but if you’re needing to fuel up or recover from a tough workout, you won’t find a a more filling option. Next time, I’ll probably cover a smoothie or juice (or why juicing is bad).


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