$10.59 RECIPE / $2.65 SERVING
Again, it’s January, and at this time of year, a LOT of people are experimenting with meal prep, whether for financial or health reasons or to improve their organization and time management.
This blog post just serves as a reminder that dinner preparation need not be complicated.
I prepare this Easy Chicken and Vegetable Meal Prep when I don’t want to think too hard. It is straightforward, always rewarding, and highly customizable.
CHICKEN AND VEGETABLE MEAL RECIPE
Using a basic formula and plugging in ingredients is the most efficient method for meal preparation. So for this meal prep, I utilized the formula protein + vegetables + vegetables.
Sometimes I do a protein + veg + grain. To reduce work, I keep the cooking procedure and seasonings basic.
A third strategy I occasionally employ is refrigerator salad plus protein. This recipe is a bit more complicated, in my opinion, because salads often require more preparation than roasted vegetables.
OTHER VEGETABLE OPTIONS
As stated previously, one of the reasons I enjoy this basic meal prep is that it is highly adaptable. If you don’t like the vegetables I used, you can substitute almost anything else. Here are some options:
- Steamed or roasted broccoli
- Steamed or roasted carrots
- Roasted potatoes
- Steamed green beans
- Roasted cauliflowers
- Roasted squash
- Lemon pepper zucchini
- Roasted mushrooms
- Roasted Asparagus
KEEP THE SEASONINGS SIMPLE
One of the keys to the speed and simplicity of this meal preparation is not overthinking the flavors. In this instance, I typically rely largely on premade seasoning combinations.
I don’t want to dig out ten bottles of herbs and spices; I just want to add a pinch of this and a pinch of that and be done.
Steak seasoning, Cajun seasoning, taco seasoning, chili spice, za’atar, curry powder, garlic herb seasoning, lemon pepper, and Greek seasoning are all excellent seasoning alternatives.
Typically, I highly season the protein and keep the vegetable seasonings minimal (salt, pepper, and sometimes garlic powder) so they don’t compete too much.
PACK IT DOWN
Adding grain is a terrific way to increase the volume of this dish without increasing the expense. Rice, quinoa, bulgur, farro, and barley are all excellent alternatives. Try boiling your grains in broth rather than water for a simple flavor boost.
CHICKEN AND VEGETABLE MEAL PREP
- 1 lb. Brussels sprouts ($1.99)
- 1.25 lbs. sweet potato* ($1.25)
- 3 Tbsp. cooking oil, divided ($0.12)
- 1/4 tsp salt ($0.02)
- 1/4 tsp pepper ($0.02)
- 1.3 lb. boneless, skinless chicken breast ($6.79)
- 2 tsp steak seasoning ($0.20)
- 1/2 tsp smoked paprika ($0.05)
- 1/2 tsp sweet paprika ($0.05)
- 1 Tbsp. butter ($0.10)
- Preheat the oven to 400 °F. The Brussels sprouts should be washed and cut in half. Place the potatoes on a baking sheet lined with parchment paper, sprinkle with 1 tablespoon of oil, and season with salt and pepper to taste and toss.
- Wash and halve the sweet potato down its length. Using a fork, pierce the outer surface. Rub 1 tablespoon of oil into the sweet potato’s outside surfaces. Place the sweet potato, cut side down, along with the Brussels sprouts on a baking sheet.
- Transfer the sheet pan to the oven and cook for 20 minutes. After 20 minutes, stir the Brussels sprouts, then return the baking sheet to the oven for an additional 10-15 minutes, or until the Brussels sprouts are browned to your liking. If the sweet potato is not completely softened at this time, simply remove the sprouts and return the potato to the oven.
- Prepare the chicken breast while the vegetables are roasting. Steak seasoning, smoked paprika, and sweet paprika should be mixed together in a basin. Apply the spice mixture to the chicken breasts.
- In a large skillet over medium-low heat, heat the remaining tablespoon of oil. Add chicken breasts once the pan is heated.
- Without flipping, cook the chicken breasts for approximately 8 minutes, or until the bottoms are well-browned. Flip the breasts and heat on the second side until well-browned and thoroughly done (165 degrees Fahrenheit). The chicken’s thickness will determine its cooking time.
- Before slicing, let the cooked chicken breast to rest for five minutes on a clean cutting board.
- Cut the sweet potato halves again in half to produce four servings. In four separate containers, separate the sweet potatoes, Brussels sprouts, and chicken slices. Each sweet potato should receive a pat of butter. Refrigerate for up to 4 days.
*I used a quarter of a fairly large sweet potato for each serving. Additionally, you could use two smaller sweet potatoes and half of each per meal prep.
NUTRITION IN CHICKEN AND VEGETABLE MEAL
- Serving: 1 serving
- Calories: 461 kcal
- Carbohydrates: 40 g
- Protein: 38 g
- Fat: 18 g
- Sodium: 448 mg
- Fiber: 9 g
HOW TO PREPARE CHICKEN AND VEGETABLE MEAL – STEP-BY-STEP
- Preheat the oven to 400 ºF. Rinse and cut one pound of Brussels sprouts in half. Place them on a baking sheet lined with parchment paper, drizzle with 1 tablespoon of cooking oil, and season with a touch of salt and pepper, and toss.
- Wash one or two sweet potatoes and cut them in half lengthwise. Rub one tablespoon of cooking oil over the sweet potato’s whole surface. Place the sweet potato on the baking sheet with the Brussels sprouts, and cut side down.
- Roast the veggies for 20 minutes, then mix the Brussels sprouts and return the dish to the oven for an additional 10 to 15 minutes, or until the Brussels sprouts have reached the desired level of browning. If the sweet potatoes are not completely tender, remove the Brussels sprouts and return the sweet potatoes to the oven until they are soft.
- Prepare the chicken while the vegetables cook in the oven. Coat two boneless, skinless chicken breasts with a mixture of 2 teaspoons steak seasoning, 1/2 teaspoon smoked paprika, and 1/2 teaspoon sweet paprika.
- Heat 1 tablespoon of cooking oil in a large skillet over medium-low heat.
- Once the pan and oil are heated, add the chicken breasts that have been seasoned. Without rotating, cook on one side for approximately 8 minutes, or until well-browned. Turn the chicken breasts over and fry on the second side until well-browned and thoroughly done (internal temperature of 165 degrees Fahrenheit).
- Allow the chicken breast to rest for 5 minutes on a clean cutting board before slicing.
- The Brussels sprouts, sweet potato, and chicken should be divided into four separate containers. To each sweet potato, add a pat of butter. Refrigerate for four days maximum.