Jerk Chicken & Avocado Sandwiches: Under 500 Calories
It's pretty hard to stop eating as much when food tastes so good. Eventually, after eating less and eating right, your stomach will shrink to an appropriate size and you will become less hungry. If you listen to your body, eat at a moderate speed and stop when you are full, you will see the difference in no time. What I've learned about losing weight is that you either have to eat less or workout more. Most of us prefer the option with less working out.
Another helpful method of sustaining a suitable portion around each meal is to eat several times during the day. If you eat smaller meals throughout the day you will burn off your food calories faster and not be "starving" when dinner rolls around. If you feel the urge to eat and splurge, make sure you have healthy options available; low-fat cheese sticks, vegetable chips, prepared salad and low-fat salad dressing, a piece of fruit, vegetables and natural dip, a bite of cottage cheese. What ever you fancy, make sure you have it around.Since we are working so hard on reducing the amount of food and fat we consume, lets start with something basic. Less sauce, less sides, less snacking. If you hold out for dinner, using that method of multiple meals during the day, you will notice that you are doing less binge eating and you will stop when you are full. In actuality, it is not that hard to prepare a 500 calorie dinner. It can be both appetizing and fulfilling, but it has to be made up of the right materials. Find a leaner meat so you can eat more or use less butter so you can pile it high. Substitute things like sour cream for low fat yogurt and broil your chicken instead of frying it.
Jerk Chicken Marinade
2 Tablespoons 100% Pineapple Juice2 Tablespoons Citrus Seltzer Water (0 Calorie, Sparkling Water)
1 Tablespoon Hot Chili Sauce
1 Teaspoon Ground Cinnamon
1 Teaspoon Steak Seasoning
Take out some chicken the night before, and boneless or not - you can make this recipe work. I did an in-bag, hour marinade so I could workout, shower and begin dinner with ease. In a large zip lock bag, place 4-6 pieces thawed chicken. (I used in-bone thighs). Add seasoning, spices and pepper flakes. Close bag and toss to mix ingredients together and coat entirely. Place in a cool area or refrigerator for 1 or more hours before cooking. You can grill, saute or broil this dish, but I chose to broil since it is easiest and less time consuming. Set your broiler to high and place chicken on a broil pan (with grease drip slots). Place in preheated oven for 15 minutes and flip. Continue for 15 minutes and flip once more, cooking on each side for a remainder of 10 minutes each until crispy and brown. Chicken should be fully cooked through, with an internal temperature of 165 F.
Remove from heat and let chicken cool. Reduce oven temperature to a bake temperature of 350 degrees.When chicken has cooled to touch, remove bones (if any) and shred chicken. Set aside in a warm area until ready to serve.
(About 4-6 Servings, About 1 Serving per Chicken Piece)
Broiled Jerk Chicken & Avocado Sandwicheson Toasted Sesame Seed Buns
1 Sliced Sesame Bun
1 Tablespoon Butter
1 Thick Slice Tomato
1 Teaspoon Parmesan
Pinch Rosemary
Pinch Black Pepper
1/8 Cup Sliced Avocado
1/4 Cup Shredded Jerk Chicken
1 Slice Low-Fat Baby Swiss Cheese
BBQ Sauce (optional, but more calories)
On a small cookie sheet, add halved sesame bun and spread with butter. Lay thick tomato slice on un-greased cookie sheet and sprinkle with Parmesan cheese, rosemary and black pepper. In preheated oven, place cookie sheet and bake about 7-9 minutes until tomato is soft and bun has been toasted but is not solid. Remove from heat and add chicken to warm bun. Cover with a slice of Swiss cheese, and avocado slices. Add any additional barbecue sauce of extra flavor.
(About 1 Serving- Makes about 1 Sandwich)
This meal is about 500 calories and an excellent source of protein and carbohydrates for dinner.
⇨ Dont Forget to follow me on Facebook, Pinterest, Instagram & Twitter. Click the links below to follow more Vegan and Vegetarian Recipes and Gluten-Free Blogs!
Comments
Post a Comment