"Bachelor’s BBQ Chicken:" 30 minutes to dinner

Chicken + BBQ sauce + onions in a covered pot => 30 minutes => eat dinner.

When I was talking to my friend about what to eat for dinner tonight, he mentioned one of his favorite “bachelor’s dinners,” which I understood as fast, easy, and hearty. I’ve done a variation on the simple meal for my dinner tonight. You just put the pot on the stove and let it cook for a half hour. About 10 minutes before it’s done, heat up some quick veggies to amp up the nutrition.

My supermarket had tons of BBQ sauce, but most of them have high fructose corn syrup as their first or second ingredient. I did find one without any, but you have to look at a few labels before you’ll find one. I ended up with The Silver Palate Smokey Maple BBQ Sauce. Next time, I’m planning to make my own – it’ll definitely be cheaper than buying a bottle. When I do, I’ll post it for you!

Bachelor’s Chicken:

Serves one bachelor + 2 leftover meals

Ingredients:

• 1 onion
• 3 boneless skinless chicken breasts
• 1 bottle of BBQ sauce
• brown rice

Directions:

1. Slice the onion into thick rounds, and cut those in half. Tear off the individual pieces and throw them in the pot.
2. On another cutting board for raw meat, cut the chicken breasts into chunks and add to the pot.
3. Cover the chicken with sauce and stir everything together.
4. Cover the pot and cook on medium heat for 30 minutes.
5. Serve over brown rice.

Vegetable Side Dish:

Ingredients:

• 2 heads of broccoli
• 2 yellow squashes
• olive oil

1. Wash the broccoli thoroughly, and cut off about 2 inches of the thick stem. Cut into “trees” – clumps of broccoli heads.
2. Place in a microwave safe bowl and add 2 tablespoons of water. Cover with microwave safe plastic wrap and microwave for 3 minutes.
3. Uncover immediately (careful of the steam!) and add a little salt to taste.
4. Wash the squash and slice or chop.
5. Add about 2 teaspoons olive oil to the pan, heat, and add squash
6. Sautee until soft (about 4 minutes), and salt and pepper to taste

Spotlight on BROCCOLI: Broccoli is high in vitamins and minerals – particularly vitamin C, A, riboflavin, calcium, and iron.

Green vegetables like broccoli promote healthy vision, strong bones and teeth, and may lower the risk of some cancers.

A recent study out of UCLA also linked a compound in broccoli (high in broccoli sprouts) to a decreased risk of respiratory inflammatory diseases like asthma, upper-respiratory allergies, and COPD.