Bento Box #3! Easy & healthy lunch ideas, like slow cooker bbq chicken, egg white chips, & avocado salad! Vegetarian lunch if you sub for the chicken!
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BENTO SERIES INFORMATION
In this series I use the Bento Box linked below, but you can use whatever you prefer to package your lunch! I am simply sharing ideas as inspiration, but these are not intended to be replicated exactly as shown– take what you want and leave what you don’t! That being said, I did design all of the bento box lunches to be between 450 and 550 calories for your convenience, so if you are interested, all nutrition information is available in the eBook (linked above) for both the individual recipes and the entire boxes. Recipes in the eBook are also noted in grams/metric in addition to cups/imperial, and how long the recipe will last is also noted. All of the recipes are intended to be able to be eaten at room temperature or cold, so there is no need to reheat. If there is a recipe you prefer to consume warm, it’s best to package it separately to warm up as you’d like.
SLOW COOKER BBQ CHICKEN
2 lbs boneless skinless chicken breast
1 large onion, chopped
1 8 oz can tomato sauce
3 Tbsp apple cider vinegar
2 Tbsp honey
1 Tbsp Dijon mustard
3 cloves garlic, minced
1 Tbsp paprika
2 Tbsp tomato paste
1 Tbsp Worcestershire sauce
1 tsp garlic
1 tsp onion powder
1/2 tsp cinnamon
1/2 tsp salt & pep
Cut chicken breasts into 4-5 oz (115-140g) slices (this doesn’t need to be exact, just pieces that are easier to shred than whole breasts).
Add all ingredients to a slow cooker and stir to combine.
Cook on low for 6 hours. If you’re in a time crunch, cook on high for 3 hours, but low and slow will yield far more flavor and the meat will be more tender.
Once cooked, remove each piece of chicken breast with a slotted spoon or tongs, transfer to a cutting board, and use two forks to shred the tender chicken.
Return all of the shredded chicken to the pot and stir to coat the pulled chicken in the sauce.
AVOCADO TOMATO & WHITE BEAN SALAD
1 avocado, cubed
1 cup grape tomatoes, halved
1 15 oz can white beans
1/3 cup green onions, chopped
1 Tbsp olive oil
1 lemon, juiced
1/8 tsp salt & pep (to taste)
Lightly toss all ingredients together to combine, being careful not to mush the avocado cubes.
Season to taste with salt & pep.
Chill and enjoy!
Lasts 3-4 days in the fridge.
EGG WHITE CHEDDAR CHIPS
1/3 cup egg whites
1 tsp water
1/4 cup shredded cheese
pinch of salt
1/8 tsp garlic powder
Preheat oven to 400°F.
Whisk egg whites, water, and seasonings together.
Fill a sprayed muffin tin bottom with about 3/4 tsp of liquid (enough to cover the bottom).
Sprinkle the cheese on top.
Bake 12-15 minutes, checking every few minutes to make sure they don’t burn.
Allow to cool for about 10 minutes and then pop out of the tin.
Best served same day.
♫ Music from this episode: Sun Deck, Martin Felix Kaczmarski
Mind Over Munch Team:
Joe – film/editing (YouTube.com/MegaByteFilms)
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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.