take a non stick pan.cut some breast into 1"pieces.cook it on medium covered for about 10 min.(stir occ.)put in onions,tteriyaki,and 2%italian dressing,and 4 tbs. of water.

in a seperate poy make up some brown rice.mix it together and eat.

1 cup brown rice...66c 1f 4p 300 cals
16oz chicken........12 f 88pro. 440cals
2 tbs. dressing....2f 3c 30cal