Meal Prep - Healthy Chicken and Veggies

Name: Meal Prep - Healthy Chicken and Veggies
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 serving
Ingredients: 2 medium chicken breasts; 1 cup broccoli florets; 1 small red onion; 1 cup grape or plum tomatoes; 1 medium zucchini; 2 cloves garlic minced; 1 tablespoon Italian seasoning; 1 teaspoon salt; 1/2 teaspoon black pepper; 1/2 teaspoon red pepper flakes; 1/2 teaspoon paprika; 2 tablespoons olive oil; 2-4 cups cooked rice of choice; 4 meal prep containers

User Reviews

4.7

162 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
4
Calories
524 kcal

Meal Prep - Healthy Chicken and Veggies

Eric Kelley

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Ingredients

Servings

2 medium chicken breasts boneless skinless cut into 1/2 inch pieces
1 cup broccoli florets frozen or fresh
1 small red onion chopped
1 cup grape or plum tomatoes
1 medium zucchini chopped
2 cloves garlic minced
1 tablespoon Italian seasoning
1 teaspoon salt
1/2 teaspoon black pepper optional
1/2 teaspoon red pepper flakes optional
1/2 teaspoon paprika
2 tablespoons olive oil
2-4 cups cooked rice of choice optional
4 meal prep containers

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Instructions

Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.
Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
Bake for 15-20 minutes or until the veggies are charred and chicken is tender.
Place 1/2 or 1 cup of cooked rice of choice into 4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. Cover and store in the fridge for up to 5 days or freezer up to 2 months.

Nutrition Information

Show Details

Serving 1container with brown rice Calories 524kcal (26%) Carbohydrates 80g (27%) Protein 24g (48%) Fat 11g (17%) Saturated Fat 1g (5%) Cholesterol 45mg (15%) Sodium 685mg (29%) Potassium 809mg (23%) Fiber 5g (20%) Sugar 3g (6%) Vitamin A 610IU (12%) Vitamin C 34.6mg (38%) Calcium 82mg (8%) Iron 2.9mg (16%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 524 kcal

% Daily Value*

Serving	1container with brown rice
Calories	524kcal	26%
Carbohydrates	80g	27%
Protein	24g	48%
Fat	11g	17%
Saturated Fat	1g	5%
Cholesterol	45mg	15%
Sodium	685mg	29%
Potassium	809mg	17%
Fiber	5g	20%
Sugar	3g	6%
Vitamin A	610IU	12%
Vitamin C	34.6mg	38%
Calcium	82mg	8%
Iron	2.9mg	16%