Mediterranean Chicken Meal Prep (Print Version)
# Ingredients:
→ Couscous with Roasted Vegetables
01 -
2 zucchini
02 -
2 red bell peppers
03 -
1 yellow bell pepper
04 -
2 red onions
05 -
8 cloves garlic, peeled
06 -
1 cup couscous
07 -
1.5 cups vegetable broth
08 -
1 cup parsley, chopped
09 -
2 Tbsp olive oil
10 -
pinch of salt and black pepper
→ Baked Chicken Breast
11 -
4 boneless skinless chicken breasts (2 lbs)
12 -
3 Tbsp olive oil
13 -
2 tsp dried oregano
14 -
1 tsp dried basil
15 -
1 tsp garlic powder
16 -
1/4 tsp salt
17 -
pinch of pepper
# Instructions:
01 -
Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
02 -
Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
03 -
Now, get a saucepan while you're roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it's light and fluffy.
04 -
While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
05 -
Take out your chicken breasts, gently pound them with a mallet if they're a little thicker than usual. Cover them with the paste we've just made.
06 -
Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
07 -
Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers. Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.
# Notes:
01 -
High in protein (61g per serving)
02 -
Good source of fiber (7.5g per serving)
03 -
Keeps in fridge for up to 3 days
04 -
Suitable for packable lunches