Its another MIND-full Monday here at Nesting with the Nelsons. I’m switching onto spicier fair for today’s convenience meal, using General Tao Stir Fry sauce from Blue Dragon. My husband and I originally picked these up as cash back offers from Checkout 51. If you’re a regular reader, you already know that most new things that I try out are offers from the app, Checkout 51. It is a cash back program that allows me to spend the least amount of money on food, as well as to minimize costs of anything I don’t particularly like. So far though, so good. I’ve had a fairly positive experience with the new things that we’ve tried.
If this is your first time coming across, MIND-full Monday, I encourage you to read my initial post, “Why I MIND”, where you can read more about the recent Alzheimer’s prevention diet study and dietary requirements listed in that study that inspires the meals that I make for my family. While we definitely don’t make any claims to cure Alzheimer’s in my blog (because I don’t believe in peddling ‘miracle cures’ or spreading health food misinformation), my husband and I were deeply compelled by the study‘s outcome to change our diet in the spirit of “we have nothing to lose and every benefit to gain” from eating healthfully and, according to the study, in favor of the brain. I, also, regularly follow studies on the subject of Alzheimer’s prevention and found this diet to be compatible with other studies for general health and wellness, cardiovascular health, etc. Thus, MIND-full Monday was born: a weekly series to show how inexpensive, convenient and quick meals that fit into Dr. Martha Clare Morris’ criteria found in the recent study on reducing Alzheimer’s risk from the Rush Memory and Aging Project can be. And I, personally, cannot wait for more research in the area of diet and Alzheimer’s prevention in the future.
So, here we go!
Serves: 2 people
Total Cost: $16.30 (includes 13% HST and Checkout 51 cash back discount)
- $4.86 for 0.34kg pack of Prime chicken breasts;
- $1.87 for Blue Dragon General Tao Stir Fry Sauce (-$0.75 cash back from Checkout 51);
- $6.27 for 1.2kg box Minute Rice (-$1.00 cash back from Checkout 51);
- $2.97 for Green Giant Valley Selections Japanese Mix
*Note: Total cost tallies the total cost for all ingredients and does not adjust for percentages of package used. Total cost is higher than actual cost of meal due to bulk sizes purchased.
Total Time: 20 minutes
- Prime Air-Chilled Chicken Breast Strips
- Blue Dragon General Tao Stir Fry Sauce
- Minute Rice: Whole Grain Brown Rice
- Green Giant Valley Selections: Japanese Mix Frozen Vegetables
I recommend using two skillets and one small pot.
Prior to cooking, make sure chicken is thawed and sliced into strips.
In one skillet, set heat to medium and place chicken strips evenly in pan.
Brown/Seal the chicken until it has reached an internal temperature of 180°F
(See Vegetable Stir-Fry for next steps)
Boil water for rice in the small pot, set to medium on the stovetop.
One boiling, add rice to pot, reduce heat to low and cover for 5 minutes.
Drain excess water and serve.
In a secondary skillet, set to medium heat and pour half of frozen vegetable bag into skillet.
Add 2/3 cup of water and bring to a boil over medium-high heat
Reduce heat; Cook for 3-5 minutes.
Drain excess water; Reduce heat to simmer.
Add Blue Dragon General Tao sauce to pan.
Add chicken strips (browned) to pan.
Stir contents and simmer for 1 minutes.
Serve over rice.
How It Fits MIND
The chicken breasts satisfy a requirement of 1 serving of poultry 2x per week.
The brown rice satisfies at least 1 serving (depending upon preferred amount used) of 3 servings of whole grains recommended for daily consumption.
The vegetable stir fry includes leafy green vegetables and “other vegetables” included on the list of “Ten Brain-Healthy Food Groups”, as well as the requirement of one serving of vegetables daily.
The 1tbsp of olive oil used to grease the skillet (when we initially cooked the chicken) is included in the category of “Ten Brain-Healthy Food Groups”.
Are you interested in the MIND diet or would you like to submit a MIND diet recipe to be featured on MIND-full Mondays? Give me a shout-out in the comments below! And, as always, be sure to pin our recipes on Pinterest!