4 EPIC CHICKEN MEAL PREP RECIPES



Individual Sweet & Sour Chicken Meal Prep

Individual Sweet & Sour Chicken Meal Prep

Individual Sweet & Sour Chicken Meal Prep

Yields: 5 servings | Calories: 444 | Total Fat: 19g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 53mg | Sodium: 575mg | Carbohydrates: 48g | Fiber: 4g | Sugar: 7g | Protein: 19g | SmartPoints: 14

Ingredients

  • For the Chicken and Vegetables:
  • 5 (6 ounces) boneless and skinless chicken breast, cut into large cubes
  • 3 tablespoons olive oil, divded
  • 1 teaspoon Kosher salt, divded
  • 1 teaspoon ground black pepper, divded
  • 1 red pepper, cut into large cubes
  • 2 cups fresh broccoli florettes
  • 2 cups zucchini, cut into large cubes
  • 1 cup red onion, cut into large cubes
  • For the Sweet and Sour Sauce:
  • 2/3 cup pineapple juice
  • 1/3 cup rice vinegar
  • 1/4 cup honey
  • 2 teaspoons crushed red pepper
  • 1 tablespoon no sugar added tomato paste
  • 1 tablespoon low sodium soy sauce
  • For the Rice:
  • 1 tablespoon rice vinegar
  • 1/4 teaspoon Kosher salt
  • Water amount according to package
  • 1 1/2 cups uncooked brown rice (we used Uncle Ben's)
  • For Meal Prep:
  • 5 air tight re-heatable containers, with lids.

Instructions

  1. For the Chicken and Vegetables:
  2. Preheat oven to 450 degrees. Line a large baking sheet with aluminum foil and spray with non-stick spray.
  3. Combine cubed chicken with 1 and 1/2 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss to combine. Place in one even layer on the prepared baking sheet. The chicken should only take up about 1/3 of the pan.
  4. Combine the remaining oil, salt and pepper with the vegetables. Toss well to ensure all the vegetables are coated in the oil and seasonings. Spread in one even layer on the same baking sheet as the chicken.
  5. Bake 15 to 20 minutes until chicken is cooked through (and reaches 165 degrees) and vegetables have begun to lightly char. Remove from oven and cool slightly.
  1. For the Sweet and Sour Sauce:
  2. Combine all ingredients in a small sauce pot and whisk together. Bring to a boil over medium heat. Reduce to a simmer, continue to simmer until sauce has thickened, stirring constantly. About 5 to 10 minutes. If needed, add 1 teaspoon of tomato paste to thicken. Repeat as needed.
  3. Pour over prepared chicken and vegetables and toss to coat.
  1. For the Rice:
  2. Combine in a small sauce pot and cook according to package. Remove from heat and allow rice to sit, covered, for about 10 minutes, fluff with a fork.
  1. Meal Prep:
  2. Divide rice between meal prep containers, about 1 cup per container. Place chicken over half the rice, about 6 ounces per container. Last, place vegetables on top of the other half of the rice, about 1 cup. Allow to cool before covering and refrigerating or freezing.
  3. To reheat, defrost in the fridge then pop in a 375 degree oven for 20-30 minutes. Or, microwave for 2 to 3 minutes in a microwave safe container, or until hot and chicken reaches 140 degrees.





Video: Sweet and Sour Chicken Recipe - Love Food Hate Waste - Recipes by Warren Nash

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Date: 09.12.2018, 16:26 / Views: 95184