500 Calories Meal Recipe – Grilled Peanut Butter Chicken

Let’s kick off with an easy recipe! As I mentioned in my introduction post, a plain hamburger has 500 calories. On the set meal you will enjoy five different flavors and textures. Look at colorful dishes. It means that you are eating many different vegetables. Can you count how many there are? There are at least nine vegetables used for the set meal!

Grilled Peanut Butter Chicken Set Meal  494 Calories

Main – Grilled Peanut Butter Chicken
Side 1 – Coleslaw with Soy Sauce Dressing
Side 2 – Sautéed Broccoli
Soup – Vegetable Soup
100 g of Steamed White Rice

All recipes are made for 2 servings.  This printable recipe box will allow you to change the serving size to adjust the recipe.

grilled peanut butter chicken picture
Main:
Grilled Peanut Butter Chicken  201 calories

The main dish is grilled peanut butter chicken. Everyone has a jar of peanut butter in the cupboard. Peanut butter is not just for your PBJ. This nutty flavored chicken is easy to prepare. Always salt chicken and leave for 10 to 30 minutes before cooking.  This will help to remove water from chicken. This step is important so that the meat gets cooked and the sauce doesn’t get watery. Choose chunky peanut butter for texture.  If you don’t have Japanese sake, you can use cooking wine. You will discover how easy it is to cook meats with a toaster oven! I use 450 F degrees on toast setting. Benefits of using a toaster oven are 1) you do not need oil to cook meats. 2) you do not need to flip over meats to cook each side. 3) it is easy to clean by placing aluminum foil over toaster oven tray.

Grilled Peanut Butter Chicken
Grilled Peanut Butter Chicken
Print Recipe
201 calories
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Grilled Peanut Butter Chicken
Grilled Peanut Butter Chicken
Print Recipe
201 calories
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
15 minutes
Ingredients
Servings: people
Instructions
  1. Salt & pepper chicken on both side.
    Grilled Peanut Butter Chicken Step1
  2. Preheat toaster oven, 450 F degrees on toast setting.
    Grilled Peanut Butter Chicken Step2
  3. Place meat on toaster oven tray, on top of aluminum foil.
    Grilled Peanut Butter Chicken Step3
  4. Cook chicken for 10 minutes.
    Grilled Peanut Butter Chicken Step4
  5. Mix peanut butter, soy sauce and sake.
    Grilled Peanut Butter Chicken Step5
  6. Remove tray from toaster oven and coat the open side of chicken with the mixture.
    Grilled Peanut Butter Chicken Step6
  7. Put back in toaster oven and cook for 5 more minutes.
    Grilled Peanut Butter Chicken Step7
  8. Hand cut lettuce and add next to chicken as a garnish.
    Grilled Peanut Butter Chicken Step8
Powered byWP Ultimate Recipe


coleslaw with soy sauce dressing image
Side1:
Coleslaw with Soy Sauce Dressing  42 calories

Move to the side dish, coleslaw with soy sauce dressing. This dish requires lots of chopping vegetable, but you get rewarded to enjoy different fresh chunky vegetables. But try to make your own salad dressing as store bought ones have about 70 calories per tablespoon. You can use your salad dressing if it is in low calories or non-oil. My recipe has three ingredients only. They are 1 tsp of sugar, 1 tsp of soy sauce and 2 tsp of vinegar. Except cabbage, the rest of the vegetables can be optional. Use whatever you like to add or subtract if you don’t have the vegetables. Keep track what vegetables you have in your refrigerator. Do not keep them too long as vegetables lose nutrients even though they are kept in a refrigerator.

Coleslaw With Soy Sauce Dressing
Print Recipe
42 calories
Servings Prep Time
2 10
Servings Prep Time
2 10
Coleslaw With Soy Sauce Dressing
Print Recipe
42 calories
Servings Prep Time
2 10
Servings Prep Time
2 10
Ingredients
Servings:
Instructions
  1. Cut cabbage, carrot, cucumber, celery into thin strips and tomato into small chunks.
    Coleslaw with Soy Sauce Dressing Step1
  2. Combine sugar, soy sauce, vinegar and black pepper (optional) in bowl.
  3. Add the vegetables into the bowl and mix well.
    Coleslaw with Soy Sauce Dressing Step3
  4. Place tomatoes on top to complete.
    Coleslaw with Soy Sauce Dressing
Powered byWP Ultimate Recipe


Sautéed Mushroom
Side2:
Sautéed Broccoli  71 calories

The other side dish, sautéed broccoli is simple and delicious. At my childhood my mom made me eat steamed broccoli every day for breakfast (she still does!). I was tired of it. Adding your favorite mushroom and sautéing with butter and soy sauce will do magic. If you like well-cooked soft broccoli, boil it for a minute before sautéing. Just so you know, butter has less calories than olive oil. Use butter when you cook vegetables, meats and eggs to enhance flavor!

Sautéed Mushroom
Sautéed Broccoli
Print Recipe
71 calories
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Sautéed Mushroom
Sautéed Broccoli
Print Recipe
71 calories
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Ingredients
Servings: people
Instructions
  1. Cut broccoli into bite size pieces and slice mushrooms.
    Sautéed Broccoli Step1
  2. Melt butter in pan.
    Sautéed Broccoli Step2
  3. Sauté mushroom and broccoli until it becomes tender.
    Sautéed Broccoli Step3
  4. Pour soy sauce around vegetables (not directly on vegetables).
    Sautéed Broccoli Step4
  5. Stir and add salt & pepper to taste.
    Sautéed Broccoli Step5
Recipe Notes

Powered byWP Ultimate Recipe


Vegetable Soup
Soup:
Vegetable Soup  20 calories

Finally, enjoy tasty healthy soup for just 20 calories! Like coleslaw add any vegetables you want and subtract if you don’t have. When I don’t have time, I like to use frozen mix vegetables that have carrots, corns and peas. I also like to use leafy greens such as spinach or kale. Make sure you don’t overcook leafy vegetables. Bring to boil after adding last vegetable and turn off heat. Cover the pot with a lid and let it cook with residual heat. Mushrooms are hard to keep fresh so when I buy mushrooms I use it for different dishes for the same set meal just like I used them for the sautéed broccoli and vegetable soup.

Vegetable Soup
Vegetable Soup
Print Recipe
20 calories
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Vegetable Soup
Vegetable Soup
Print Recipe
20 calories
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Servings Prep Time
2 people 5 minutes
Cook Time
5 minutes
Ingredients
Servings: people
Instructions
  1. Slice carrot, onion and mushroom. Cut Napa cabbage into large chunks.
    Vegetable Soup Step1
  2. Place onion, carrot and chicken broth (or chicken base) in pan. Bring to boil.
    Vegetable Soup Step2
  3. Add Napa cabbage and soy sauce into the pan. Salt and pepper to taste.
    Vegetable Soup Step3
  4. Bring to boil. Do not overcook Napa cabbage.
    Vegetable Soup Step4
Powered byWP Ultimate Recipe


Steamed White Rice
100g of Steamed White Rice 
160 calories

Forget about instant rice such as Minute Rice. We love Japanese tasty and sticky rice. Each 500 calories set meal comes with 100g of steamed rice. Not eating bread is a big change for some of you. Bread is not an option for a dish in the set meal. A plain slice of bread may be lower in calories, but you normally smear butter or jelly. Also eating rice makes you feel full and the fullness lasts longer because your blood sugar level goes up slower than when eating bread. You will need to cook rice in a rice cooker or in a heavy gage pot. And measure cooked rice for 100 grams. It seems a lot of work. Don’t worry. You don’t have to cook rice every day. I will show you how to make your cooking life easier. Read more How To Cook And Store Japanese Rice.

Top of Post

 

Be First to Comment

Leave a Reply

Your email address will not be published. Required fields are marked *