chicken eats for meal prep

5 Chicken Breast Meal Ideas

Preparing your meals is one of the most important aspects of achieving a healthy balanced diet. Knowing what to eat, how much to eat, and when to eat are critical points to a well-balanced diet; however, these critical points are often over looked and/or ignored because of our busy schedules.

Not sure where to start and/or what to cook? Don’t you fret little one we have your back with these chicken breast meal prep ideas that take no time at all! KEEP READING!!

Oven Fried Chicken! OhhYess!

Any food recipe with the word ‘fried’ in it is a friend of mine. But this healthier take on it will blow your hair back (sorry if you’re a bald bloke). How does yogurt marinated with a mixture of rice cereal and melba toast sound?

This meal should only take you 10 minutes of prepping and 30 minutes to cook:

Directions

  1. Preheat the oven to 475 degrees F. Set a rack on a foil-lined baking sheet and generously coat the rack with cooking spray.
  2. Finely grind the cereal and bagel chips in a food processor and transfer to a large resealable plastic bag. Add 3 teaspoons olive oil, the paprika, 2 teaspoons salt, and pepper to taste and toss.
  3. Whisk 1/2 cup yogurt and the mustard in a shallow bowl. Add the chicken and turn to coat, then transfer to the bag; seal and shake to coat. Place the chicken on the rack and mist with cooking spray.
  4. Toss the scallions with the remaining 2 teaspoons olive oil and place alongside the chicken. Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 30 minutes.
  5. Make the dipping sauce: Mix the remaining 1 cup yogurt and harissa to taste in a bowl. Serve the chicken and scallions with the sauce.

Risotto with Chicken! Sayy Whaat?

Check out this healthier take of a delicious chicken meal prep. I don’t know about you but I could probably eat this every day!

This meal should only take you 10 minutes of prepping and 30 minutes to cook:

Directions

  1. Bring the broth and 4 cups water to a simmer in a saucepan; keep warm.
  2. Meanwhile, melt 4 tablespoons butter in a pot over medium-high heat. Add the onion; cook until translucent, about 4 minutes. Add the rice and thyme; cook, stirring, until the rice is glossy, about 1 minute. Add the wine and cook, stirring, until the liquid is absorbed. Add 1 teaspoon Kosher salt. Ladle in the hot broth, about 1/2 cup at a time, stirring constantly, allowing all of the liquid to be absorbed before adding more. Continue until the rice is just tender, 20 to 25 minutes.
  3. Remove the thyme. Stir in the parmigiano, the remaining 1 tablespoon butter, 1/2 teaspoon Kosher salt and pepper to taste. Gently stir in the fontina and chicken. Reserve about 2 cups risotto for Risotto Cakes. Divide the rest among bowls; top with parsley and more fontina.

Peppercorn + Chicken + Spinach = Deliciousness!

Who says meal prepping isn’t fancy? I beg to differ. Here is healthy chicken meal prep idea that will impress a date, let alone your tastebuds!

This meal should only take you 15 minutes of prepping and 22 minutes to cook:

Directions

  1. Preheat the oven to 350 degrees. Brush 1 tablespoon mustard all over the chicken. Sprinkle with the peppercorns, rosemary and salt to taste, patting gently so the seasonings stick.
  2. Heat a large skillet over medium-high heat; add 2 tablespoons oil. Add the chicken and cook until golden brown, about 6 minutes, turning once. Transfer to a baking dish (set aside the skillet for the sauce); bake the chicken until cooked through, about 10 minutes.
  3. Meanwhile, add the shallots to the skillet; cook over medium-high heat until just soft. Remove the pan from the heat, add the brandy, then return the pan to the heat and scrape up any browned bits. Add the broth, bring to a boil and cook until slightly thickened, about 2 minutes. Stir in the remaining 2 tablespoons mustard and the parsley.
  4. Heat the remaining 1 tablespoon oil in a deep skillet over medium-high heat. Stir in the garlic; cook about 30 seconds. Add the spinach, season with salt and cook until wilted; add the lemon zest. Slice the chicken and drizzle with the shallot sauce. Serve with the spinach.

Classico Chickeno Parmesano

If you don’t like Italian food, then I don’t know what to really tell you… Build a bridge and get over it because you have no idea what you’re missing. Here is a healthier take on the famous Italiano disho.

This meal should only take you 20 minutes of prepping and 20 minutes to cook:

Directions

    1. Slice the chicken breasts in half horizontally to make 4 thin cutlets. Put between 2 pieces of plastic wrap and pound with a meat mallet or heavy skillet until 1/4 inch thick.
    2. Heat 1 tablespoon olive oil in a medium pot over medium heat. Add the garlic and red pepper flakes and cook, stirring, until the garlic softens, about 1 minute. Add the tomato puree, then rinse out the can with 1 cup water and add to the pot. Simmer until the sauce just thickens, about 10 minutes. Whisk in 1/4 cup parmesan and the basil. Spread 1/2 cup of the sauce in a 3-quart baking dish. Preheat the broiler.
    3. Meanwhile, combine the flour and 1/2 teaspoon each salt and pepper in a shallow dish. Beat the eggs with 1/4 cup parmesan in another shallow dish. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Dredge 2 chicken cutlets in the flour, tapping off the excess, then dip in the egg mixture. Carefully lay in the skillet and fry until golden brown and just cooked through, 2 to 3 minutes per side. Transfer to the baking dish. Add the remaining 2 tablespoons olive oil to the skillet and repeat with the remaining 2 chicken cutlets. Add to the baking dish.
    4. Combine the mozzarella and the remaining 2 tablespoons parmesan in a bowl. Sprinkle half of the cheese mixture on the chicken, then top with the remaining sauce and the remaining cheese mixture. Broil until the cheese melts, about 2 minutes.

Mushroom Chicken with Couscous/Quinoa (keen-wah)

Hands down one of my favorite chicken meal prep ideas on this list. That’s why I saved it for last.

This meal should only take you 10 minutes of prepping and 30 minutes to cook:

Directions

      1. Preheat the oven to 400 degrees F. Toss the mushrooms, 2 tablespoons olive oil, the garlic, cumin, cinnamon, 1/2 teaspoon salt, and pepper to taste on a rimmed baking sheet.
      2. Rub the chicken breasts with the remaining 1 tablespoon olive oil and season with salt and pepper. Arrange the chicken skin-side up among the mushrooms. Roast until the chicken skin is crisp and golden and a thermometer inserted into the thickest part registers 165 degrees F, 25 to 30 minutes.
      3. Meanwhile, cook the couscous with the chopped apricots as the package directs. Season with salt and pepper.
      4. Transfer the chicken to plates. Toss the mushrooms with the lemon juice, cilantro or dill, and salt and pepper to taste. Serve the chicken with the mushrooms, couscous and yogurt.

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