Turkey, rice, gravy and broccoli
What can I say, I like roasted meat, gravy and rice.
I can't really consume an ordinary turkey by myself, but a turkey breast or split turkey breast is a great size. Season with salt, freshly ground black pepper, granulated garlic and sage. Roast for about 60 minutes at 375°F until the internal temperature reaches 160°F.
I then divide the meat into 5.0 oz. packages for turkey and gravy, 3.0 for turkey sandwich (or turkey club sandwich ) and 3.2 oz. for stir-fry. The packages are vacuums sealed and frozen for future meals. For this meal, sometimes I have pan gravy from roasting the turkey. Sometimes I have frozen gravy, but that requires some care to reheat. It must be defrosted then cooked on the stove until smooth, and even then it's not perfect.
Or, often, I cheat and make a quick chicken gravy. No one will ever notice the difference.
Heat 8 oz. of water in a sauté pan on the stove.
Add 0.4 oz. More than Gourmet chicken stock concentrate. This real reduced chicken stock with no fillers or salt - completely the opposite of bullion cubes! It's a refrigerated gel that keeps forever, unlike packaged stock, which only lasts a week after you open the package. Bring to a boil and completely dissolve.
In a container add 8 oz. of cold water. I like to use a 16 oz. Pyrex measuring cup. Add 1/4 cup of flour and thoroughly mix so there are no lumps.
Add the flour and water slurry to the stock and bring to just under a boil. Reduce the heat and cook for at least 5 minutes.
Add salt, freshly ground black pepper and soy sauce.
For the broccoli, cut into small pieces. Add to a bowl, rinse, drain, add a little water back in, cover with plastic wrap and microwave for 1:20.
For Japanese white sushi rice, stored in the refrigerator, plate one serving, cover with plastic wrap and microwave for 0:40.