Shredded Chicken 3 Ways: Baked Chicken Eggrolls + Peanut Dipping Sauce

Here is your third and final variation of this week’s shredded chicken! If you missed out, check out Monday’s grocery list, prep directions, and BBQ chicken, as well as Tuesday’s no mayo chicken salad.

Shredded chicken 3 ways: Baked Chicken Eggrolls + Peanut Dipping Sauce

Baked Chicken Eggrolls + Peanut Dipping Sauce

ingredients per 3.5 oz serving of plain chicken:
2 T Soy Vay teriyaki marinade
2 green onions, chopped
2 t fresh ginger, shredded
1 t garlic, minced
1/2 t chili pepper flakes
2 eggroll wrappers
2 T PB2
1 T sesame oil
1 T soy sauce
1 packet of Splenda
PAM Original nonstick spray

1. Preheat your oven to 400° and coat a baking sheet with PAM
2. Add the Soy Vay to your shredded chicken. If you don’t want to go all the way through with making the eggrolls and prefer to use your Asian chicken on a salad or sandwich, stop here!
3. To the chicken, add your green onions, ginger, garlic, and chili pepper flakes

4. Lay your eggroll wrappers on the baking sheet, rotating them so they are diamond rather than square or rectangular shape. Place your chicken near the bottom corner closest to you and wrap the corner up. Then fold in the sides and continue to roll. Dip your finger in a little water to seal the open flap.



5. After sealing your eggrolls, bake them in the oven for 10-15 minutes, rotating halfway through. The wrappers should be slightly browned and crisp when they’re done.
6. While they’re in the oven, prepare the dipping sauce by combining the PB2, sesame oil, soy sauce and Splenda in a small bowl. Refrigerate until you’re ready to serve.

Shredded chicken 3 ways: Baked Chicken Eggrolls + Peanut Dipping Sauce | The Slender Student

Recipe inspired by Just A Taste

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Shredded Chicken 3 Ways: No Mayo Chicken Salad

Remember yesterday’s shredded chicken prep? Well here’s how to turn a serving or two of the plain stuff into my super simple no mayo chicken salad. Want a bonus round? Use the same recipe for tuna salad or egg salad.

Shredded chicken 3 ways: No Mayo Chicken Salad | The Slender Student

No Mayo Chicken Salad

ingredients per desired 3.5 ounce serving of plain chicken:
2 T fat free Greek yogurt
1/2 t mustard
1 T Craisins
2 T chopped celery
salt and pepper to taste

1. Combine everything in a plastic bowl or bag and refrigerate. Aaaaand…yeah, that’s it.

Be sure and come back tomorrow for my Asian take on the shredded chicken! You can use it for salads, stir fries, or as I’ll show you, in a delicious baked eggroll.

If you appreciate the ease of simply heating up a nutritious meal that you actually prepared, try some of my other make-ahead meals: Recipe Week 1Recipe Week 2My Fit Dupes, and, of course, Overnight Oats.

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Shredded Chicken 3 Ways: Prep + BBQ Chicken

This year I’m committing myself to a better balance of my time. Last semester, if I wasn’t in class or in the library, I was in the kitchen prepping meals for the blog, squeezing in a workout that I was truly too exhausted to do, or taking the hurried pre-downtown shower to try and maintain some semblance of a social life. I found myself spread way too thin and felt constantly stressed by things that shouldn’t stress me out. Now I’m striving to take control of the things I can, let go of the things I can’t, and, most of all, enjoy these last few months I have here surrounded by all of my friends.

It might sound trivial to free up time by preparing make-ahead meals, but you’d be surprised by how how effective this practice can actually be. This week I’m going to be sharing the preparation for shredded chicken and three different recipe variations you can do with it.

How to make shredded chicken 3 different ways for multiple easy meals!  | The Slender Student

Today, we’ll start with how to cook and shred the chicken. I’ll also share how to make some insanely versatile BBQ chicken. Tomorrow we’ll do my no mayo chicken salad and on Wednesday, I’ll give ya the recipe for Asian shredded chicken that you can stuff into baked eggrolls.

Shredded chicken 3 ways grocery list | The Slender Student

1. Preheat your oven to 350° and coat a baking sheet with PAM nonstick spray or a little oil.
2. Season your chicken with salt and pepper and bake on the baking sheet for 20-25 minutes (depending on size), flipping halfway through.
3. When the chicken is cooked through, it will be white throughout and the juices will run clear. Remove from oven and let cool until you can handle it.
4. Shred the chicken either using your hands or by using a mixer.
5. Divide the chicken into ~3.5 ounce portions and separate them into plastic baggies. You decide how many servings of each type of shredded chicken you’d like. For example, I opted for two servings of BBQ chicken, two servings of chicken salad, and one serving of Asian chicken. Your total number of servings will depend on how large your package of chicken was.
6. Add 2T BBQ sauce per desired serving of BBQ chicken and let it marinade in the fridge for at least an hour.

You can use the BBQ chicken on salads, pizzas, sandwiches, quesadillas, or my favorite, a BBQ bowl!

If you appreciate the ease of simply heating up a nutritious meal that you actually prepared, try some of my other make-ahead meals: Recipe Week 1, Recipe Week 2, My Fit Dupes, and, of course, Overnight Oats.

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Pro(tein)/Con: Gnu Foods Flavor & Fiber

It’s been a minute since my last Pro(tein)/Con review, mostly due to the fact that by the end of last semester, I only snacked on Oatmega 3 bars. Over the break, however, a reader named Melissa e-mailed me recommending the Gnu Foods Flavor & Fiber bar, so I thought I should give it a shot for the sake of my admittedly bored taste buds. Now, to label this bar as a “protein bar” would be a misnomer. There isn’t a significant amount of protein in these, nor does Gnu Foods make any such claims… I just can’t give up a clever series title. Sorry.

Snack bar reviews! | The Slender Student

Flavor & Fiber Chocolate Brownie Bar
 Calories: 140 | Fat: 4 g (Sat Fat: 1 g) | Carbohydrate: 30 g | Fiber: 12 g| Protein: 4 g

– where you can find it: I’ve seen these bars at Snap Kitchen and Central Market here in Austin. Check out the Gnu Foods website to see where you can pick one up in your area.

– the good: I’ve now had two flavors of Gnu bars– cinnamon raisin and chocolate brownie. The cinnamon raisin version was tasty, but a pretty tough. While that texture kept me from gobbling the bar down in about .3 seconds, it also wore my jaw out. The chocolate brownie bar, on the other hand, was soft and rich and chocolaty and didn’t taste healthy at all. There are little grains throughout that keep it chewy without making it difficult to get through. I definitely preferred the chocolate.

Nutritionally, I’m pretty impressed with this bar. Normally I look for high levels of protein to keep me full, but since I’ve been recording my intake with My Fitness Pal, I’ve noticed that my protein intake is usually too high. Most days this doesn’t concern me, but when I’m not working out, I just don’t need that extra protein. This is where the fiber comes in. Fiber is every slender student’s friend because it’ll keep ya regular and slow down your digestion without adding extra calories. Awesome. This bar also has 4 grams of unsaturated (good) fat, a parameter I’ve been trying to increase in my diet. Fat also helps keep you full, FYI. Additionally, I wasn’t scared or confused when I read through the list of ingredients, which is always a plus.

– the bad: Because you can really only find these bars at specialty stores, they’re a bit on the pricey side. If you want a dupe, try Fiber One bars. They have a little less fiber and healthy fat for the same amount of calories. They’re somewhere in between a Chewy bar and a candy bar in flavor and are easily found at any grocery store.

– repeat? Because of the price and how difficult they can be to find, I don’t think I’ll be adopting Gnu bars as my daily snack. Should I find myself becoming bored, though, I might pick one up occasionally as a special treat. I really want to try the carrot cake, espresso chip, and blondie flavor. Yurm.

Thanks again to Melissa for recommending the Gnu Foods bar! If you have any suggestions, please send them in! Also, keep submitting your nutrition/fitness/random questions AND let me know how your sorority keeps it slender!

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Q+A, Part 1

Thanks to everyone who has submitted their nutrition and fitness questions over the last week or so. If there’s something still burning in your mind, ask away!

Your nutrition and fitness questions answered! | The Slender Student

What’s your go to healthy meal?
My go to healthy breakfast is definitely overnight oats of any/every variation. Being able to prep a breakfast the night before makes all the difference on those early mornings when the thought waking up even a minute earlier makes you want to claw your eyes out. A little tip: the twist top Ziploc reusable containers are the greatest for toting the oats around in your bag without making a mess.

As far as healthy dinners or lunches go, you’ll find me making “scrap salads” or “scrap pastas” much of the time, especially at the end of the week. These consist of any leftover vegetables in my fridge, my last serving of individually frozen chicken breast, and shirataki noodles if I’m taking the pasta route. I like cooking up all of the veggies and chicken in a skillet with PAM, garlic, salt and pepper, layering them on top of lettuce or the noodles and chowing down. This type of meal is a great way to use up veggies without being wasteful and also to bulk up your meal without adding a ton of calories.

I’ve been counting my protein intake and am wondering how much I should be getting? I weigh 115 and am trying to lose fat and gain muscle in preparation for a marathon I’m training for. I’ve been getting between 50-70 grams a day but have noticed that is over the recommended amount for a female of my weight. Any thoughts?
The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight. This standard puts you at 52 grams per day, which is just within what you’ve been consuming. If you’re also regularly exercising with moderate to high intensity, which I assume is part of your training, then you’ll likely need more protein to regenerate the muscles that you’re working. Sounds to me like you’re in the clear, but if you’re still concerned, I’d look for a registered dietitian in your area! If you’re in Austin or Houston, feel free to send me an e-mail and I can give you some more specific recommendations.

Is it worse to eat late at night? Or is that just a myth? I find myself always craving a midnight snack.
Saying that it’s “worse” to eat late at night is likely too grave of a generalization for me to make. Weight gain is the result of inputting more calories than you output. The timing of when you input these calories is less important than how many. That being said, the truth is that your body simply doesn’t need fuel (food) right before bed. If you find yourself consistently getting hungry late at night, try eating a bit more (perhaps in the form of multiple smaller meals) throughout the day. Also, having a dinner higher in protein, whole grains, and healthy fats will help keep you satisfied until bedtime.

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