Meal Prep – Healthy Chicken and Veggies

Byfrenk

Ingredients

  • 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

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.
  • 5 points

Nutrition

Serving: 1container with brown rice | Calories: 524kcal | Carbohydrates: 80g | Protein: 24g | Fat: 11g | Saturated Fat: 1g | Cholesterol: 45mg | Sodium: 685mg | Potassium: 809mg| Fiber: 5g | Sugar: 3g | Vitamin A: 610IU | Vitamin C: 34.6mg| Calcium: 82mg | Iron: 2.9mg

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