I am a firm believer in making prep work and ingredients go as far as possible. I often pick up six chicken breasts, marinate them for a few days in a Ziploc bag with olive oil, chopped garlic, fresh ground pepper, and kosher salt. I grill up the chicken, cut it all up into bite-sized pieces, and store it in the reefer for use in multiple recipes. Not starting from scratch for each meal also helps me resist eating out or eating junk. It's one of my ways to set myself up for success instead of setting myself up for failure.
Here's the ingredient and calorie breakdown:
1 tbsp olive oil (120 calories)
Half a sweet onion, chopped (50 calories)
2 tsp garlic, chopped (10 calories)
3 ounces Baby Bella mushrooms, sliced (7 calories)
1 tbsp butter (100 calories)
12 ounces boneless, skinless chicken breasts, grilled and cut (400 calories)
1 sweet Italian sausage, grilled and sliced (260 calories)
3 ounces white wine (I prefer sauvingon blanc or riesling for this) (75 calories)
1 cup vegetable broth (15 calories)
2 cups broccoli, steamed (60 calories)
8 ounces angel hair pasta, cooked and drained (800 calories)
Serves four; 475 calories per serving.