The goal: not spending more than 10 minutes in the kitchen cooking the entire work week.
Oh, and as a bonus: Every single meal is completely gluten-free.
Cassy Joy Garcia knows what its like for food to be a problemanda solution.
In her early 20s, certain foods caused her joint pain, brain fog, fatigue, and anxiety.
Eating this way is what makes her personally feel best.
Her tried-and-true gluten-free staples: chicken, rice, roasted veggies, and hard boiled eggs.
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These four basic staples will be your go-tos for the upcoming week.
A wholeworldof possibilities can come from this simple dish.
(Youll be making those next.)
When stored in an air-tight container and refrigerated, the leftovers are good for a week.
Yields 6 cups
Ingredients3 lbs.
Dust the chicken with sea salt and black pepper.
Lay all breasts in the slow cooker.
Add the broth, place lid on top, and cook on medium for 6 to 8 hours.
Pull the chicken breasts from the liquid and place in a bowl.
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Using two forks or the paddle attachment on a stand-mixer, shred the chicken.
Store in an airtight container for up to one week or freeze.
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If making on the stovetop:1.
Dust the chicken breast with sea salt and black pepper.
Working in two batches or with two separate pans, melt one tablespoon of butter.
Lay the chicken breasts in the hot pan and sear on one side for approximately 3 minutes.
Flip the chicken breasts over to sear for an additional minute on the other side.
Cover the breasts with half of the chicken broth, using water to make up any difference.
Place lid on pan and let them simmer for 15 to 20 minutes.
Repeat for the second batch.
Pull the chicken breasts from the liquid and place in a bowl.
Using two forks or the paddle attachment on a stand-mixer, shred the chicken.
Store in an airtight container for up to one week or freeze.
If making with an Instant Pot:1.
Add all of your ingredients to the Instant Pot.
Secure and seal the lead, and select 15 minutes for manual cooking.
Once done cooking, perform a quick release of pressure.
you might add flavor to match a specific dish later, she says.
I recommend using jasmine rice because it is slightly more fragrant than plain white rice, she adds.
Yields 4 cups
Ingredients2 cupsjasmine rice2 2/3 cup water1 tspsea salt1 Tbsp butter or ghee
1.
Bring the rice to a boil, then reduce the heat to low and cook for 20 minutes.
After 20 minutes, remove the rice from heat and fluff with a fork.
Roasted veggies:Use the oven to roast five cups of assorted vegetables.
Enjoy one cup of your veggies with your chicken and rice for dinner tonight.
Got all that?
For extra fiber, add a cup of roasted veggies, too.
Top if off with your fave salad dressing or a couple tablespoons of olive oil.
Do the same with the rice, mixing in the seasoning and heating it on the stove.
Add a cup of roasted veggies to the rice to up the fiber in your dinner.
Serve with the rice on the side.
Not bad for a dinner that will take you about four minutes to prep, right?
Wash and cut your salad greens and veggies, throwing some black olives in there.
Then, add your leftover chicken.
Add in your choice of Asian-inspired sauce for flavor.
Youll end your week with a healthy meal thats cheaper than anything youd get delivered.
Join Well+GoodsCook With Us Facebook groupfor healthy meal ideas on a regular basis.
Andhere are eight more gluten-free meal ideasthat can all be made in the Instant Pot.
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