Meal Prepology: How To Make Four Great Dishes From Chicken, Veggies And Rice
SHARE
Sami Allen
If you’ve ever tried meal prepping before, you know that it can be a little confusing. How many meals do you prep for? And what happens if and when you get tired of what you’re eating in the middle of the week? (Because honestly, who wants to eat the same meal four nights in a row? Right, no one.)
When it comes to chicken, veggies and rice, you might also wonder how creative those dishes can actually get. Well, we’re about to blow your mind. Here’s how to make four separate meals out of the same three meal-prepped ingredients.
Prep Time!
What you need:
- 2 large boneless skinless chicken breasts
- 2 cups broccoli, chopped into florets
- 2 cups potatoes, chopped into bite-sized pieces
- Olive oil
- Salt
- Pepper
- 1/2 cup dry rice
Preheat your oven to 400 degrees. On a foil-lined cookie sheet, add the potatoes, broccoli and chicken, all laid out in one layer, and drizzle them with olive oil. Season everything with salt and pepper, mixing the veggies around so all sides are coated, then smooth them out into one layer again. Bake for 25 to 30 minutes, or until the chicken is fully cooked and the veggies are roasted.
Meanwhile, boil one cup of water in a saucepan on the stove, and then add your rice. Simmer it for 30 minutes, or until the rice is fully cooked and fluffy.
Now, it’s time to get those flavors going! With just a few extra ingredients per meal, you’ll be able to whip up four completely different dishes in no time.
Meal #1: Cheesy Chicken, Broccoli And Rice Bake
Extra Ingredients: Milk, shredded cheese, breadcrumbs
Preheat your oven to 400 degrees. Shred half of a chicken breast and mix it with one cup of broccoli, a half a cup of cooked rice, a splash of milk and a quarter cup of shredded cheese in a sauté pan on medium heat. Stir until creamy. Pour it all into a baking dish, or if the pan is oven-safe, throw the pan in the oven. Top the mixture with breadcrumbs and more cheese, and bake it for 10 minutes.
Meal #2: Garlicky Lemon Chicken And Potatoes
Extra Ingredients: Olive oil, milk, lemon, garlic
Mash one cup of potatoes with one teaspoon of olive oil and a splash of milk. In a sauté pan, add half of a chicken breast, chopped into bite-sized pieces, one teaspoon of olive oil, juice from half a lemon, a few lemon slices and one teaspoon of minced garlic. Top the mashed potatoes with the chicken.
Meal #3: Chicken And Broccoli Stir Fry
Extra Ingredients: Low-sodium soy sauce, honey, garlic powder, egg
Toss half a chicken breast and one cup of broccoli in a saucepan with two tablespoons of low-sodium soy sauce, one teaspoon of garlic powder, one teaspoon of honey and a quarter cup of water. Scramble, cook and chop up an egg in a small sauté pan. Mix in half a cup of rice and the egg with the stir-fry mixture, and cook it until it’s warmed through.
Meal #4: Honey Balsamic Chicken And Potatoes
Extra Ingredients: Balsamic vinegar, honey, lemon
Preheat the oven to 400 degrees. In a small saucepan, add a quarter cup of balsamic vinegar and two tablespoons of honey. Stir and simmer until it’s reduced to a syrup. Add half a chicken breast and one cup of potatoes to a foil-lined cookie sheet, and pour the balsamic mixture over them. Bake them for 10 minutes. Add the juice of half a lemon and a teaspoon of balsamic vinegar to a half cup of warmed rice, and then pour the balsamic chicken and veggie mixture over the rice.
Next on
