Chicken and Vegetable Meal Prep
User Reviews
5
Chicken and Vegetable Meal Prep
Description
The recipe starts with halving Brussels sprouts and halved sweet potatoes, both coated lightly with oil, salt, and pepper, then roasted at 400ºF. The Brussels sprouts are stirred midway for even browning, while the sweet potato is roasted until soft. Chicken breasts are seasoned with steak seasoning, smoked paprika, and sweet paprika, then cooked separately. The balance of roasting and seasoning creates a mix of textures: tender sweet potato, slightly crisp roasted sprouts, and spiced, juicy chicken.
This meal prep works well for lunch or dinner, providing a protein-vegetable combination that can be portioned into containers. The flavors are straightforward, relying on roasting and a simple spice blend to complement the natural vegetables and chicken.
Notes mention using a large sweet potato divided into portions or smaller sweet potatoes split among meals. Adjust seasoning to taste, and oil quantities are kept moderate to promote roasting without excess greasiness.
Ingredients
- 1 lb. Brussels sprouts $1.99
- 1.25 lbs. sweet potato $1.25
- 3 Tbsp cooking oil $0.12, divided
- 1/4 tsp salt $0.02
- 1/4 tsp black pepper $0.02
- 1.3 lb. chicken breast $6.79, boneless, skinless
- 2 tsp steak seasoning $0.20
- 1/2 tsp smoked paprika $0.05
- 1/2 tsp paprika $0.05, sweet
- 1 Tbsp butter $0.10
Instructions
- Preheat the oven to 400ºF. Rinse the Brussels sprouts and slice them in half. Place them on a parchment-lined baking sheet, drizzle with 1 Tbsp oil, and add a pinch of salt and pepper. Toss to coat.
- Wash the sweet potato then slice it in half lengthwise. Prick the outside surface with a fork. Rub 1 Tbsp oil over all surfaces of the sweet potato. Place the sweet potato, cut sides down, on the baking sheet with the Brussels sprouts.
- Transfer the baking sheet to the oven and roast for 20 minutes. After 20 minutes, stir the Brussels sprouts, then return the baking sheet to the oven for 10-15 minutes, or until the Brussels sprouts have reached your desired level of browning. If the sweet potato is not softened all the way through at this point, just remove the sprouts and return the sweet potato to the oven.
- While the vegetables are roasting, prepare the chicken breast. Combine the steak seasoning, smoked paprika, and sweet paprika in a bowl. Coat the chicken breasts in the seasoning mixture.
- Heat the remaining tablespoon of oil in a large skillet over medium-low heat. Once hot, add the chicken breasts.
- Cook the chicken breasts, without flipping, for about 8 minutes, or until well browned on the bottom. Flip the breasts and cook on the second side until well browned and cooked through (internal temperature 165ºF). Cooking time will vary with the thickness of the chicken.
- Transfer the cooked chicken breast to a clean cutting board to rest for five minutes before slicing.
- Cut the sweet potato halves in half once again to create four portions. Divide the sweet potatoes, Brussels sprouts, and sliced chicken between four containers. Add a pat of butter to each piece of sweet potato. Refrigerate up to four days.
Notes
- Divide a large sweet potato into smaller portions for consistent meal sizes or use multiple smaller sweet potatoes for variety.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 461 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 461kcal | 23% |
| Carbohydrates | 40g | 13% |
| Protein | 38g | 76% |
| Fat | 18g | 28% |
| Sodium | 448mg | 19% |
| Fiber | 9g | 36% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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