Baked chicken and vegetables. Easy. No fuss. My dinner every single night.

peter2100

I hate spending much time cooking, and I just want my food to be just palatable enough for me to eat it.

Anyway, food reward is a major factor in over eating, so it makes sense to try to minimize it.

What I discovered that has changed my life is that you can bake chicken in the oven. I know that sounds absurd, but I really had no idea. Haha.

Every 4 days I cook 4 chicken breasts in the oven for 35 minutes. I just cover it in baking paper, and walk away. It's that easy. There's almost no time involved.

Then I cut one up and serve it with a side of microwaved vegetables. This has become my go-to meal. 80g of protein and only 450 calories. I'm loving it! It takes no time at all, and it is filling and satisfying.

I generally have it with a small amount of a condiment like sweet chilli sauce or just a little salt!

If you prefer the stoic path, this could be for you.

bbell1985

Yeah I don't use the oven and rarely eat chicken BUT I eat the same thing every night too. I figure if I still look forward to eating it and it helps me reach my goals, why not?

LipSmackingFun

For a variety why not try baked fish or salmon. Hello omega-3s lol. I'm eating the keto lifestyle which includes eating protein & veggies but I also like variety too. Give it a try. Good luck!

amusedmonkey

An even quicker varent when you are pressed for time: sea food flavored instant noodles + a can of tuna (or leftover chicken in chicken flavored noodles) and tomatoes on the side (I just eat them like apples). Mix and eat. Pretty filling too and not too many calories. This is my go to when I have a close deadline. Sometimes I just throw a potato in the oven and all I have to do is add sour cream, a few canned ready to eat Vienna sausages with some kind of bottled sauce and there you go. Takes less than a minute.

Vailara

I'm a big fan of sticking things in the oven, with a timer, myself. So easy! If I'm doing chicken like this I'll often put in the vegetables as well: a tray of various chopped vegetables (onion, mushroom, carrot, aubergine, courgette, tomato, peppers, whatever you like but I like to have a variety of colours), with a little bit of oil, salt, seasoning, herbs, garlic, etc. to taste. Then you've got the complete meal right there! I just think the vegetables are nicer roasted rather than microwaved, but it's a matter of personal taste.

lorrpb

peter2100 wrote: »

I hate spending much time cooking, and I just want my food to be just palatable enough for me to eat it.

Anyway, food reward is a major factor in over eating, so it makes sense to try to minimize it.

What I discovered that has changed my life is that you can bake chicken in the oven. I know that sounds absurd, but I really had no idea. Haha.

Every 4 days I cook 4 chicken breasts in the oven for 35 minutes. I just cover it in baking paper, and walk away. It's that easy. There's almost no time involved.

Then I cut one up and serve it with a side of microwaved vegetables. This has become my go-to meal. 80g of protein and only 450 calories. I'm loving it! It takes no time at all, and it is filling and satisfying.

I generally have it with a small amount of a condiment like sweet chilli sauce or just a little salt!

If you prefer the stoic path, this could be for you.

What temp do you cook at? What is baking paper, the same as parchment paper?

peter2100

lorrpb wrote: »

peter2100 wrote: »

I hate spending much time cooking, and I just want my food to be just palatable enough for me to eat it.

Anyway, food reward is a major factor in over eating, so it makes sense to try to minimize it.

What I discovered that has changed my life is that you can bake chicken in the oven. I know that sounds absurd, but I really had no idea. Haha.

Every 4 days I cook 4 chicken breasts in the oven for 35 minutes. I just cover it in baking paper, and walk away. It's that easy. There's almost no time involved.

Then I cut one up and serve it with a side of microwaved vegetables. This has become my go-to meal. 80g of protein and only 450 calories. I'm loving it! It takes no time at all, and it is filling and satisfying.

I generally have it with a small amount of a condiment like sweet chilli sauce or just a little salt!

If you prefer the stoic path, this could be for you.

What temp do you cook at? What is baking paper, the same as parchment paper?

I think that's what it's called in America yes!

I cook at 200 celsius for 37 minutes. I preheat for 10 minutes at 200 C. I put the paper on the bottom, and then I wrap it around on top. It's such an easy way to cook chicken breasts! I cook 4 at a time, and that lasts me 4 days.

The 37 minutes just came from my experimenting. 30 minutes and it was too tough, 35 minutes and it's about right, so I just set the timer slightly over 35 minutes.

I don't think my oven is fan forced, but I'm not sure.

I don't season it with anything. I quite enjoy chicken plain. I think that's why it works out well for me.

peter2100

Vailara wrote: »

I'm a big fan of sticking things in the oven, with a timer, myself. So easy! If I'm doing chicken like this I'll often put in the vegetables as well: a tray of various chopped vegetables (onion, mushroom, carrot, aubergine, courgette, tomato, peppers, whatever you like but I like to have a variety of colours), with a little bit of oil, salt, seasoning, herbs, garlic, etc. to taste. Then you've got the complete meal right there! I just think the vegetables are nicer roasted rather than microwaved, but it's a matter of personal taste.

That actually sounds pretty cool. Roasted vegetables are probably better! I didn't think of that!

peter2100

LipSmackingFun wrote: »

For a variety why not try baked fish or salmon. Hello omega-3s lol. I'm eating the keto lifestyle which includes eating protein & veggies but I also like variety too. Give it a try. Good luck!

Yes, I have thought of eating fish, but I guess I don't really like it. I do need more omega-3s in my diet though, as my logs show I am not getting enough. I might take the risk and try it out. Fish kind of freaks me out though.

peter2100

amusedmonkey wrote: »

An even quicker varent when you are pressed for time: sea food flavored instant noodles + a can of tuna (or leftover chicken in chicken flavored noodles) and tomatoes on the side (I just eat them like apples). Mix and eat. Pretty filling too and not too many calories. This is my go to when I have a close deadline. Sometimes I just throw a potato in the oven and all I have to do is add sour cream, a few canned ready to eat Vienna sausages with some kind of bottled sauce and there you go. Takes less than a minute.

Ha. Now that's quick. Awesome. The only thing I don't like about instant noodles is they tend to have a bit too much fat in them.

amusedmonkey

peter2100 wrote: »

amusedmonkey wrote: »

An even quicker varent when you are pressed for time: sea food flavored instant noodles + a can of tuna (or leftover chicken in chicken flavored noodles) and tomatoes on the side (I just eat them like apples). Mix and eat. Pretty filling too and not too many calories. This is my go to when I have a close deadline. Sometimes I just throw a potato in the oven and all I have to do is add sour cream, a few canned ready to eat Vienna sausages with some kind of bottled sauce and there you go. Takes less than a minute.

Ha. Now that's quick. Awesome. The only thing I don't like about instant noodles is they tend to have a bit too much fat in them.

There are all kinds and brands of noodles. My go-to brand has under 15 grams of fat per serving and under 300 calories (170-290 depending on the flavor), and even that be slashed down by a lot by just not adding the oily pouch and replace with some spices.

AnnofB

Trying this out today. Thanks for sharing Peter.