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BBQ Chicken and Squash (~300 calories/lunch)

Total Time50 mins

The Six Ingredients
 15 oz Chicken Breasts
 10 tbsp BBQ Sauce
 3 strips of Bacon
 3 large yellow Squash
 1 small Onion
 1/4 cup of Bread Crumbs
In Your Pantry
 Salt and Pepper
Preparation Instructions

Coat the chicken in half of the BBQ sauce and let it marinade. If you are baking the chicken preheat the oven to 375 degrees. If you are using a grill, then prep your grill.


Prepare the following ingredients:
a. Cut the squash into 1/2 inch medallions.
b. Cut the onion into thin slices.
c. Cut the bacon into small 1/2 slices.


Place the bacon in a heavy bottoms dutch over or skillet over medium heat. Cook the bacon until the fat has started to render and the bacon is starting to crisp. Add the onion at this point and cook the onion and bacon until the onion is translucent. Then add the squash with a nice pinch of salt. Mix everything together and cover. Cook it over medium-low heat for 15-20 minutes or until the squash is extremely tender. You might need to mix the squash periodically through the process.


Once the squash has been added put the chicken on the grill or on a baking sheet in the the oven. Both should take about 15-20 minutes to cook the chicken breasts. Remove the chicken from the heat once they are cooked through (internal temperature of 165 degrees).


Once the squash is tender it should have accumulated liquid in the pan. Add the bread crumbs and mix them in to soak up the liquid. Check for seasoning at this point. Cook uncovered for 3-5 minutes or until the bread crumbs are incorporated.

Assembly Instructions

Use the remaining BBQ sauce to drizzle onto each chicken breast.


Each lunch will consist of 1 chicken breast and 1/5th of the squash mixture. The portions can be stored together (as pictured) and should be heated up in the microwave before eating.