Meal Prep - Healthy Chicken and Veggies
User Reviews
4.7
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
524 kcal
Meal Prep - Healthy Chicken and Veggies
Description
Meal Prep - Healthy Chicken and Veggies combines bite-sized chunks of chicken breast and a variety of fresh vegetables, including broccoli florets, red onion, tomatoes, and zucchini. These ingredients are seasoned with Italian seasoning, garlic, paprika, salt, pepper, and optional red pepper flakes before baking in a foil-lined pan at 450°F for 15 to 20 minutes. The high heat encourages the vegetables to char slightly, while ensuring the chicken cooks through and remains tender.
The preparation is straightforward and yields separate cooked components that can be layered over cooked rice for a complete meal. The method of seasoning and roasting together helps develop cohesive flavors without requiring complicated steps. The recipe is suitable for making multiple portions at once and storing in meal prep containers.
After baking, divide the chicken and vegetables evenly over rice in four containers. These can be refrigerated for up to five days or frozen for longer storage, providing a practical way to enjoy balanced meals throughout the week without repeated cooking.
Ingredients
- 2 chicken breast boneless skinless cut into 1/2 inch pieces, medium
- 1 cup broccoli frozen or fresh, florets
- 1 red onion chopped, small
- 1 cup grape tomatoes or plum tomatoes
- 1 zucchini chopped, medium
- 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 rice optional, cooked
- 4 meal prep containers
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 DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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