Chicken, Quinoa, and Roasted Veggie Meal Prep

 

Chicken, Quinoa, and Roasted Veggie Meal Prep

Ingredients:

For the Chicken:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste

For the Quinoa:

• 1 cup quinoa
• 2 cups water or chicken broth
• Salt to taste

For the Roasted Veggies:

• 1 large bell pepper, chopped
• 1 zucchini, chopped
• 1 red onion, chopped
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste

Instructions:

1. Prepare the Chicken:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix olive oil, garlic, paprika, oregano, salt, and pepper.
3. Rub the chicken breasts with the mixture.
4. Place the chicken breasts on a baking sheet lined with parchment paper.
5. Bake for 25-30 minutes or until the internal temperature reaches 165°F (75°C).
6. Let the chicken rest before slicing it into strips.

2. Cook the Quinoa:

1. Rinse the quinoa under cold water.
2. In a medium saucepan, bring water or chicken broth to a boil.
3. Add the quinoa and a pinch of salt.
4. Reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
5. Fluff the quinoa with a fork.

3. Roast the Veggies:

1. Preheat your oven to 425°F (220°C).
2. Place chopped bell pepper, zucchini, red onion, and cherry tomatoes on a baking sheet.
3. Drizzle with olive oil and sprinkle with thyme, rosemary, salt, and pepper.
4. Toss to coat the veggies evenly.
5. Roast for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.

4. Assemble the Meal Prep:

1. Divide the cooked quinoa evenly among 4-6 meal prep containers.
2. Add a portion of the sliced chicken breast to each container.
3. Add a portion of the roasted vegetables to each container.
4. Let everything cool before sealing the containers.

5. Store:

• Store the meal prep containers in the refrigerator for up to 4 days.

6. Reheat:

• Reheat in the microwave for 2-3 minutes or until heated through.

Tips:

• You can substitute the chicken with tofu, shrimp, or another protein of your choice.
• Feel free to change up the veggies according to what's in season or your personal preference.
• Adding a squeeze of lemon juice or a sprinkle of fresh herbs before serving can enhance the flavors.

Enjoy your healthy and delicious meal prep!