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Make 5 Meals In 35 Minutes With This Lemon Chicken Meal Prep cuisineplus 14 Ansichten • 1 Jahr vor

Meal prep is about making our lives easier, saving money, portion control, and control of cravings and temptations. This delicious lemon chicken meal prep is done in 35 minutes or less to set you up for the whole week and the portion sizes are filling. Nothing is worse than still being hungry after eating a delicious meal, whether it be breakfast, lunch, or dinner.

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Recipe -

Makes 5 Containers (Meal Prep Containers) - https://www.luvele.com/?ref=qNAC7JWq6gdhha

Ingredients -

2 1/2 Tbsp (50ml) - Olive Oil, Divided
2 - Large Heads Broccoli, Florets & Stems Trimmed
250g (8.82oz) - Green Beans, Top & Tailed
1kg (2.2lbs) - Chicken Thigh, Boneless & Skinless, diced
1/2 Cup (125m) - Chicken Stock
3 - Garlic Cloves, Minced
2 - Lemons, Juiced
1/3 Cup (80g) - Honey
1 tsp (2.5g) - Onion Powder
1 1/2 Tbsp (30ml) - Soy Sauce
2 tsp (10ml) - Sesame Oil
1 1/2 Tbsp (12g) - Corn Flour
Seasoning To Taste

Basmati Rice -

350g (12.35oz) - Basmati Rice, Washed
700ml (700g) - Cold Water
Salt To Taste

Recipe Notes & Nutrition -

The broccoli and beans can be replaced with a wide variety of your favourite vegetables. Below is a list of substitutes that work well.

Aubergine (Eggplant)
Zucchini (Courgette)
Carrots
Bok Choy
Pak Choy
Silverbeet
Spinach
Peas & Corn
Bell Pepper (Capsicum)
Pumpkin (Squash)

Chicken Breast Instead of Thighs -

This recipe can be made with chicken breast instead of thighs. To do so, prepare the chicken using the same method but cook the chicken for 6 minutes instead of 10 minutes. Follow the remaining steps as per normal.

Nutrition Values -

Broccoli & Beans -
Portion Size - 130g (4.58oz)
Servings - 5

Calories - 67
Fats - 3g
Protein - 3g
Carbs - 9g

Macros = Per Portion

Basmati Rice -
Portion Size - 210g (7.4oz)
Servings - 5

Calories - 256
Fats - 0.5g
Protein - 5g
Carbs - 56g

Macros = Per Portion

Lemon Chicken -
Portion Size - 200g (7.05oz)
Servings - 5

Calories - 547
Fats - 38g
Protein - 34g
Carbs - 17g

Macros = Per Portion

Complete Dish -
Portion Size - 540g (1.1lb)
Servings - 5

Calories - 870
Fats - 41.5g
Protein - 42g
Carbs - 82g

Macros = Per Portion

#mealprep #lemonchicken #mealpreprecipes

How I Cook 20 Healthy Meals in 1 HOUR cuisineplus 3 Ansichten • 1 Jahr vor

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SHOPPING LIST / INGREDIENTS:
PROTEINS:
2lbs/1kg Boneless skinless chicken breast
2lbs/1kg of Skin on Norwegian salmon

VEGGIES - cut into large bite sized pieces
2 heads of broccoli
1lb/.5kg brussel sprouts
1.5lb/1kg thick cut carrots
2 large bunches of kale or chard (leaves cut into pieces with stem end thinly sliced)

CARBS
600g rice (I like medium grain calrose)
1.5lb/1kg potatoes (i’m using red baby potatoes), cut into large bite sized pieces
2 med-lrg sweet potatoes, peel and cut into bite size cubes

PANTRY/FRIDGE ITEMS
Salt
Pepper
Olive oil
Arugula (2-3 clamshells)
Roasted red bell pepper
Pepperoncinis
Marinated olives
Feta cheese
Pickled red onions (RECIPE: https://youtu.be/QLX6wCDWrIc?t=443)
Grainy mustard
Balsamic vinegar
Shredded cabbage (i buy the bagged coleslaw mix or you can slice your own)
Sushi ginger
3 avocados
Roasted seaweed or furikake
Kimchi
Sesame seeds
Corn tortillas (or tortillas of choice)
Pickled jalapenos
Lime
Garlic powder (or garlic)
Onion powder
Chili flakes/red pepper flake
Honey

SAUCES and CONDIMENTS:
Gochujang sauce (RECIPE: https://youtu.be/olK8IrYgS0c)
Teriyaki sauce (RECIPE: https://youtu.be/hsoMyZt-ebk)
Sesame ginger salad dressing(RECIPE: https://youtu.be/_LTZBBIq0t4)
Pesto (RECIPE: https://youtu.be/WBv2v61rN08)
Chili crisp
Tomatillo salsa (RECIPE: https://youtu.be/69mgaaK6E48 )

1. Boil large pot of water
2. Preheat oven to 425F/220C
3. Lay out chicken onto a parchment lined sheet tray. Season with salt and pepper.
4. Lay the salmon onto a parchment lined sheet tray skin side down. Season with salt and pepper
5. Bake the chicken and salmon at 425F/220C
6. At around the 15 minute mark, check the Salmon. It’s done cooking when the internal temp reaches 130-140F/55-60C.
7. The chicken should be done after cooking for between 20-25 minutes depending on the size of the breasts. They’re done when the internal temperature reaches 150-160F/65-70C
8. Transfer salmon and chicken to wide, flat storage containers in the fridge (lid off) to cool
9. Salt the now-boiling water very well and add in chopped broccoli. Cook for about 90 seconds or until the broccoli has softened, but still has a little bite to it. Transfer the broccoli to a wire rack to drain
10. Add the carrots into the boiling water and cook for 3-4 minutes until just tender, but still a little snappy. Transfer to wire rack to drain
11. Add the kale to the boiling water and cook for about 2 minutes. Transfer to wire rack to drain
12. Add the brussel sprouts to the boiling water and cook for 3-4 minutes. Transfer to wire rack to drain
13. Increase oven temperature to 475F/245C
14. To cook the rice, combine 800g water with 600g rice and a very large pinch of salt in a rice cooker. Stir and set to cook on the white rice setting. Store in a container or two in the fridge until ready to use.
15. Slice potatoes in half. Replace the parchment paper from one of the protein sheet trays with a fresh sheet and add on sliced potatoes. Add a generous squeeze of olive oil and a large pinch of salt. Toss on the sheet tray to coat and arrange potatoes cut side down.
16. Peel and cut sweet potatoes into bite size cubes. Replace parchment paper from the second protein sheet tray with a fresh sheet and add diced sweet potatoes. Drizzle with olive oil and salt and toss to evenly coat.
17. Add both trays of potatoes into the oven to cook at 475F/245C. Cook for about 25 minutes until roasted, tender, and charred around the edges. Transfer potatoes into paper towel lined containers and store in the fridge.
**If you’d like to make your own sauces, i’ve linked to recipes for all of them (except chili crisp) above**

CHAPTERS:
0:00 Intro and goals
0:49 Cooking the proteins
1:49 Prepping the veggies and finishing the proteins
3:26 Cooking the vegetables
5:00 Pouring a bowl of cereal (ad)
5:57 Cooking the carbs
7:52 Let’s talk sauces
9:08 Turning ingredients into composed meals

#mealprep #healthyrecipes

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