Easy: Healthy Chicken Meal Prep, One-Dish Recipes!
These vibrant and convenient meals feature lean chicken breast paired with a medley of colorful vegetables and wholesome grains, all harmoniously seasoned in a single, satisfying preparation. The focus is on creating balanced, nutritious, and delicious meals that streamline weekday lunches or dinners.
Equipment
- Large oven-safe skillet or Dutch oven
- Cutting board
- Chef's knife
- Measuring cups and spoons
- Mixing bowl
- Spatula or Wooden Spoon
- Meal prep containers
Ingredients
- 1.5 lbs boneless skinless chicken breasts, cut into 1-inch cubes
- 1 cup quinoa rinsed
- 2 cups chicken broth low sodium
- 1 red bell pepper diced
- 1 yellow bell pepper diced
- 1 zucchini diced
- 1 red onion diced
- 2 cloves garlic minced
- 1/2 cup Kalamata olives pitted and halved
- 1/4 cup sun-dried tomatoes oil-packed, drained and chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes optional
- Salt and freshly ground black pepper to taste
- 1/4 cup fresh parsley chopped (for garnish)
- 1/4 cup crumbled feta cheese optional, for garnish
Instructions
- Step 1: Prepare the Chicken: In a bowl, toss the chicken cubes with 1 tablespoon of olive oil, salt, pepper, and red pepper flakes (if using). Ensure the chicken is evenly coated for a balanced flavor profile.
- Step 2: Saut the Vegetables: Heat the remaining 1 tablespoon of olive oil in a large oven-safe skillet or Dutch oven over medium heat. Add the diced red onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn.
- Step 3: Add the Remaining Vegetables: Stir in the diced bell peppers and zucchini. Cook for about 5-7 minutes, until the vegetables are slightly tender. This step helps to release their natural sweetness and flavors.
- Step 4: Incorporate the Chicken: Add the seasoned chicken cubes to the skillet and cook until browned on all sides, about 5 minutes. This step sears the chicken, sealing in the juices and adding a rich, savory note.
- Step 5: Add Quinoa, Broth, and Seasonings: Pour in the rinsed quinoa and chicken broth. Stir in the dried oregano, dried basil, sun-dried tomatoes, and Kalamata olives. Season with salt and pepper to taste. The broth will cook the quinoa and infuse all the ingredients with flavor.
- Step 6: Bake in the Oven: Bring the mixture to a simmer, then cover the skillet or Dutch oven and transfer it to a preheated oven at 375F (190C). Bake for 25-30 minutes, or until the quinoa is cooked through and the liquid is absorbed. Baking the dish allows the flavors to meld together, creating a harmonious blend of tastes.
- Step 7: Finish with Lemon and Garnish: Remove the skillet from the oven and stir in the lemon juice. Garnish with fresh parsley and crumbled feta cheese (if using). The lemon juice adds brightness and acidity, while the parsley provides a fresh, herbaceous note.
- Step 8: Portion and Store: Allow the dish to cool slightly before portioning it into meal prep containers. This allows the flavors to further meld and prevents condensation from forming during storage. Store in the refrigerator for up to 4 days.
- Optional tips: For a vegetarian option, replace the chicken with an equal amount of chickpeas. For added heat, include a pinch of red pepper flakes. Feel free to substitute the vegetables with your favorite seasonal alternatives.
Notes
Variations
Adaptability is a hallmark of healthy chicken meal prep recipes in one dish. Several variations can enhance this recipe to suit individual tastes and dietary requirements:
- Ingredient Swaps: The chicken can be substituted with an equal amount of diced turkey breast or firm tofu for a vegetarian alternative. Vegetables can be interchanged based on seasonal availability or personal preference; consider adding asparagus, green beans, or mushrooms.
- Regional Twists: The Mediterranean flavors can be modified to create other regional cuisines. For an Asian twist, incorporate soy sauce, ginger, and sesame oil. For a Mexican-inspired dish, add black beans, corn, and chili powder.
- Dietary Adjustments: To reduce sodium content, use a low-sodium chicken broth and adjust salt seasoning accordingly. To make it dairy-free, omit the feta cheese garnish. For a low-carb version, replace the quinoa with cauliflower rice.
Serving Suggestions
Healthy chicken meal prep recipes in one dish is versatile for diverse meal schedules. It can be served hot or cold, making it ideal for weekday lunches, dinners, or post-workout meals. Consider pairing it with a side of creamy avocado or a dollop of Greek yogurt for added healthy fats and protein. The dish is equally satisfying when served with a simple side salad.
Storage Tips
Proper storage ensures the preservation of freshness and flavor. Allow the prepared dish to cool completely before portioning it into airtight meal prep containers. Store in the refrigerator for up to 4 days. For longer storage, the dish can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating. When reheating, ensure the chicken reaches an internal temperature of 165F (74C).
Frequently Asked Questions
- Question 1: Can this recipe be made ahead of time? Yes, this recipe is designed for meal preparation and can be made several days in advance.
- Question 2: How can the dish be reheated? The dish can be reheated in the microwave, oven, or skillet. Ensure it is heated thoroughly before serving.
- Question 3: Can other vegetables be added to the recipe? Absolutely. Feel free to experiment with your favorite vegetables, such as broccoli, carrots, or spinach.
- Question 4: Is this recipe suitable for freezing? Yes, this recipe freezes well. Store in airtight containers and thaw overnight in the refrigerator before reheating.