Tip: If you don't want to tie up your bowls or mugs by putting them in the freezer for long periods of time, line them with foil and coat the foil with nonstick cooking spray. Add the chicken mixture, cover with additional foil and freeze. Once the chicken mixture is frozen, use the foil to remove it from the bowl or mug and wrap it in the foil. Return the foil-wrapped portions to the freezer. To pack for lunch, remove the foil from each frozen portion and return the portion to a bowl or cup. Overwrap with foil. Pack as directed.
1 1/4 cup
303 calories; protein 27.3g; carbohydrates 39.3g; dietary fiber 3.1g; sugars 5.7g; fat 3.3g; saturated fat 0.8g; cholesterol 59.5mg; vitamin a iu 1204.6IU; vitamin c 45.3mg; folate 154.3mcg; calcium 39.6mg; iron 2.8mg; magnesium 52.6mg; potassium 442.1mg; sodium 365.2mg.
3 lean protein, 2 starch, 1/2 other carbohydrate, 1/2 vegetables