Chicken, Broccoli & Rice Warm Wraps

Think of a broccoli & rice & cheese but as a warm wrap- instead of a casserole! These wraps were so fun and an ideal way to use some leftovers!

The Three Bite Rule - Chicken, Broccoli & Rice Warm Wraps

Chicken, Broccoli, & Rice Warm Wraps
Ingredients: (for 2 wraps)

1 cup brown rice (+ water/broth according to required prep)
1/2 broccoli head, cut into small florets
1 cup roasted chicken
1/2 cup white cheddar cheese, chopped or grated
2 large wraps
2 tablespoons dressing (optional – creamy caesar or Parmesan Peppercorn)

Directions:
Prepare the rice (mine was brown rice for 10 minutes in the pressure cooker). Keep warm.
Roast the broccoli with a drizzle of olive oil in a 400-degree oven for ~10 minutes until getting golden and crispy.

The Three Bite Rule - Chicken, Broccoli & Rice Warm Wraps

Assemble the wraps with half of each the rice, warm chicken, broccoli, and cheese.

The Three Bite Rule - Chicken, Broccoli & Rice Warm Wraps

Drizzle dressing, if using any.
Heat a pan to medium heat with a drizzle of olive oil.
If the wraps had been refrigerated (or a touch stale!) warm in the microwave for 10 seconds to be the most pliable.
Roll the wraps by tucking the sides in then rolling from the bottom and tucking the sides in further until completely rolled.
Then pan sear on each side, starting with the seam side down first.
Cook for a few minutes on each side- a cover will help the cheese to melt.
Let sit for 1-2 minutes before slicing.
Enjoy!

The Three Bite Rule - Chicken, Broccoli & Rice Warm Wraps

I loved these! It is like a burrito – just without any particular identity. I like the balance of a whole grain (rice), as much veggie (broccoli) as protein (chicken) and some decadence (cheese & dressing) with just a few ingredients!

Most of this could be prepared in advance: the rice, the chicken, the roasted broccoli. These freeze well too – when freezing any burritos, I wrap in plastic and defrost overnight or in the microwave. Then to finish, I pan sear or bake the in toaster oven with a spray of non-stick spray. The goal is to defrost or warm slowly enough to heat all the way through, then give a little crunch to the exterior.

The technique to roll a burrito takes some practice not to over-fill and roll keeping the ingredients in, here’s a video of tucking the sides in as you roll away from yourself:

English Muffin Turkey Melts

I’ve been trying to give home lunches a bit of a face lift. These turkey melts on English muffins are just unique enough be exciting while keeping them a totally do-able weekday lunch. Somedays it is PB&J while doing 5 other things and then there’s a 5 minute special lunch with everyday ingredients like this!

The Three Bite Rule - English Muffin Turkey Melts

These have a nice kick with a spicy sauce and crunch from an apple (or there are lots of variations below)!

English Muffin Turkey Melts:
Ingredients: (for 1)

1 English Muffin
2 tablespoons mayo
1/2 teaspoon Sriracha sauce (or hot sauce)
2 slices turkey
1-2 slices cheese
1/4 apple (I used honeycrisp)
1 cup mixed greens

Directions:
Toast the English muffin (the toaster oven is perfect for this, or “griddle” it on a pan to use again soon).
Mix together the mayo and the sriracha in a small bowl.
Slice the apple and chop the greens if needed, while the muffin toasts.

The Three Bite Rule - English Muffin Turkey Melts


When the English muffin is toasted, spread the sriracha onto both halves, then top one half with greens, apple slices, turkey, and cheese.
Pop the assembled English muffin into a toaster oven, the regular oven, or into a hot pan with a cover to melt the cheese and warm everything through.

The Three Bite Rule - English Muffin Turkey Melts

Pop the top on and enjoy!

These are so fun and could easily swap with what you have. Honey mustard would be great, a pear would taste delicious, ham can swap with turkey. Go crazy! The English muffin definitely adds some variety, and the melty cheese + lunch meat + a fruit + a veg + sauce = is perfect. These can be open faced or popped together as a sandwich.

The Three Bite Rule - English Muffin Turkey Melts

I’m partial to these Fiber One Multigrain English muffins. They are much more fluffy than others and the higher fiber is just an added benefit.

BLT Chicken Salad

Approaching 1 year of the pandemic and some gloomy weather has me a bit blah. I desperately miss non-icy sidewalks at the moment. Sometimes a more exciting lunch is something to look forward to, right? I’ve been striving for some more varied lunches and this was a good one.

The Three Bite Rule - BLT Chicken Salad

Just a few slices of bacon with chopped greens, tomatoes, chicken salad, and a bit of bright pickle is so satisfying and perfect in a pita, or on some great bread, or scooped with crackers. This also works nicely for reviving leftovers if you’ve eaten chicken lately!

BLT Chicken Salad
Ingredients: (for 2-3 servings)

2 cups chicken (cooked and cooled)
1 teaspoon mayo
1 tablespoon Italian dressing
1 teaspoon pickle juice (optional)
2 strips bacon (cooked and cooled)
2 cups baby arugula
1 small tomato

Directions:
Chop and shred the chicken and mix the mayo, Italian dressing, pickle juice (optional) and salt & pepper.
Chop the bacon, arugula, and tomato and add in the chicken salad.

The Three Bite Rule - BLT Chicken Salad

Stir gently to combine – add in another splash of dressing or pickle juice if needed.
Serve as a sandwich, with more greens as a salad, or scoop with crackers!
Enjoy!

The Three Bite Rule - BLT Chicken Salad

This is use 103,894,380 for a Costco roasted chicken. Those things are so much better than anywhere else, and cheaper! I buy them even without a plan and take it off the bone to freeze it. For this chicken salad, it was easy to break off some frozen chunks and defrost in the fridge overnight.

I’m partial to Ken’s Italian Dressing that looks like nothing special but is ohh so good. I think that WITH the pickle juice is delightful and just enough mayo to keep it together.

Are chopped salads still a thing? I liked everything getting equally distributed but now I’m wondering if they were just a fad of the 2010s? Either way, it is the perfect way to ensure each bite has some of everything. The concept lives on at our house!

Chicken Tacos with Cherry Salsa

The Three Bite Rule - Cherry Salsa on Chicken Tacos

Let’s quickly shake up taco night, shall we? I love alllll tacos (see here, or here, or here, or here) but to keep things interesting, I went with chicken in the tacos and the topping was a super quick cherry salsa.

I always want the kiddos eating new things and knowing that “tacos” don’t mean one thing. Once a week(ish) taco night can be tacos, burritos, quesadillas, enchiladas, etc. Using frozen cherries makes this fit any season and makes it so easy!

Cherry Salsa
Ingredients: (for 4)

1 cup dark cherries
1/4 white onion
2 tablespoons chopped arugula
1 teaspoon lime juice
1 tablespoon salsa

Directions:
Defrost the cherries.

Chop the cherries, onion and arugula. Mix in the lime juice and salsa.
Serve on chicken tacos with black beans.
Enjoy!

The Three Bite Rule - Cherry Salsa on Chicken Tacos

I loved this and it takes less than 5 minutes to mix up. The cherries are juicy and sweet against the seasoned taco and the crisp of the onion and arugula. The arugula can swap for cilantro but we have arugula around so it does double duty here.

We often make meatless with Gardien crumbles (don’t get me started how quick and fool-proof or crispy fish tacos but for these I chopped some chicken thighs and sautéed them with taco seasoning.

2 gobbled up more tacos than usual and 5 deconstructed his and ate maybe a bit less than usual but didn’t have much to say either way about the salsa….so a win and a tie?

The Three Bite Rule - Cherry Salsa on Chicken Tacos

Leftover frozen cherries? Make Cherry & Arugula Flatbreads or Make Cherry “Cheesecake” Parfaits or Make Chocolate Cherry Smoothies.

Chicken BLT Grain Bowl

It has been awhile since I shared some grain bowls and today I have a healthier twist still with some indulgent flavors. These have chicken, bacon, lettuce, tomato, mushrooms, and quinoa. The little bit of bacon adds great flavor and the small amount of chicken gets bulked up with an equal amount of mushrooms.

The Three Bite Rule - Chicken BLT Grain Bowl

Chicken BLT Grain Bowl

Ingredients: (for 4)

3 cups quinoa prepared or other grain
1 teaspoon ranch dressing mix
8 oz portobello mushrooms
1 tablespoon butter
1 tablespoon olive oil
1 lg chicken breast or 1 1/2 cups shredded roasted chicken
1 tomato, chopped
2 cups lettuce, or greens, chopped
4 strips bacon, cooked and chopped
1/4 cup ranch dressing

Directions:

Prepare the quinoa (or grain) and stir in the dry dressing mix.
Saute the mushrooms in butter and olive oil. Sprinkle with salt and pepper and cook until golden – about 5 minutes over medium heat. Then remove from the heat.
Spoon the quinoa into 4 bowls then top each with mushrooms, chicken, tomato, lettuce, and bacon.
The Three Bite Rule - Chicken BLT Grain Bowl
Drizzle with ranch and enjoy!

I loved this. Quinoa is not my fav grain but I do like variety so I prepped some to have around- and with the flavors of bacon and ranch, it seemed like any grain would be fine! I normally go for brown rice or farro- I like the bite of those.

I love grain bowls to get some fresh and rich bites all together. These are also a great way to stretch a small amount of chicken, or lots of small amount of veggies! I also love grain bowls for personalization. Not into mushrooms? Throw in some zucchini. No greens on hand? Swap for avocado. This is great packed for lunch, if you go somewhere, or lunch/dinner at home.

The Three Bite Rule - Chicken BLT Grain Bowl