Six chicken meal prep dishes that will never get old
Watch the video above as Jessica DeLuise, founder of Eat Your Way to Wellness, offers six tips for making meal prep easy and delicious for the entire family. And see below for recipes for each dish.
CHICKEN WITH KALE PESTO
INGREDIENTS:
4-5 oz chicken breast
1 cup cooked pasta, brown rice pasta, or chickpea pasta
8 cups chopped kale leaves, stems removed
1 1/2 cups walnuts
1/2 cup nutritional yeast
4 cloves garlic
1/2 cup olive oil (don't worry, its healthy fat!)
1 lemon - juice and zest
1 cup fresh basil
1 tsp sea salt
1 tsp black pepper
DIRECTIONS
Bake chicken breast with sprinkle of salt and pepper at 375F for 25 minutes until 165F inside.
Cook pasta per instruction on pasta MINUS 2 MINUTES!
Place all other ingredients in the food processor except oil and process. Slowly add oil a little at a time.
Toss warm pasta with pesto.
Serve with chicken breast and top with remain pesto, additional basil as desired!
CHICKEN MARINARA
INGREDIENTS:
4-5 oz chicken breast per person
1 cup your favorite homemade or store bought marinara sauce (CHOOSE ONE WITHOUT MSG, SUGAR, CITRIC ACID, or ANYTHING ELSE YOU CANNOT PRONOUNCE!)
Jessica's Sauce:
1 onions, diced
2 cloves garlic, minced
2 jars of crushed tomatoes
2 tbsp olive oil
1 tsp dried Italian seasoning
2 large carrots, chopped
1 cup cauliflower
1 package brown rice pasta or chickpea pasta
Fresh basil to garnish
DIRECTIONS
Bake chicken breast with sprinkle of salt and pepper at 375F for 25 minutes until 165F inside.
Cook pasta per instruction on pasta MINUS 2 MINUTES!
For the Sauce:
Saute onions, garlic, salt, pepper, Italian seasoning in the olive until golden.
Add tomatoes, half of the basil, cauliflower, carrots.
Add 1 cup of water.
Allow to simmer for 30 minutes.
Puree using a food processor or immersion blender.
Toss pasta with sauce.
Serve with chicken and garnish with remaining basil!
TIP: Food process your sauce with vegetables such as cauliflower or zucchini to pump up its nutritional value!
CHICKEN WITH FRIED RICE (QUINOA)
INGREDIENTS:
4-6 oz chicken breast per person
3 tbsp avocado oil
2 eggs, whisked
2 medium carrots, peeled and diced
1 small white onion, diced
1 cup frozen peas
3 cloves garlic, minced
1 tsp pepper
4 cups cooked and chilled quinoa
3 green onions, thinly sliced
3-4 tbsp coconut aminos
1/2 tsp. toasted sesame oil
DIRECTIONS
Bake chicken breast with sprinkle of salt and pepper at 375F for 25 minutes until 165F inside.
Heat 1/2 tablespoon of oil in a large skillet over medium- high heat until melted. Add egg, and cook until scrambled, stirring occasionally.
Remove egg, and transfer to a separate plate.
Add an additional 1 tablespoon oil to the pan and heat until melted. Add carrots, onion, and garlic, and season pepper.
Sauté for about 5 minutes or until the onion and carrots are soft.
Increase heat to high, add in the remaining 1 1/2 tablespoons of oil, and stir until melted.
Add green beans and cook 3-4 minutes.
Immediately add the cooked quinoa, green onions, coconut aminos and stir until combined.
Continue stirring for an additional 3 minutes to fry the rice.
Then add in the eggs and stir to combine.
Garnish with sesame seeds and drizzle of sesame oil.
CHICKEN SALSA DISH
INGREDIENTS:
4-6 oz chicken breast per person per serving
cup your favorite homemade or organic store bought salsa
1 cup of dried black beans, soaked overnight
1 cup plain Kite Hill Yogurt
1/4 avocado per person
DIRECTIONS
Bake chicken breast with sprinkle of salt and pepper at 375F for 25 minutes until 165F inside.
Top with black beans, salsa, avocado, plain yogurt.
Service over brown rice or quinoa.
CHICKEN TOMATO
INGREDIENTS:
4-6 oz chicken breast per person
1 teaspoon olive oil
1 medium onion chopped
3 large cloves of garlic chopped very finely I like lots of garlic so used 4 but adjust to suit your tastes
7 cups of chopped fresh tomatoes
1 handful of basil leaves (keep the stalks on for a time saving tip!)
2 tsp salt adjust to taste
1 tsp pepper adjust to taste
DIRECTIONS
Bake chicken breast with sprinkle of salt and pepper at 375 F for 25 minutes until 165 F inside.
Heat a pan over a medium heat and add the oil.
When hot add the onions and garlic and cook for about 1 minute.
Add the chopped tomatoes.
Continue to cook over a medium heat, stirring every few minutes until the tomatoes have broken down and are soft.
Remove from the heat and add basil and salt and pepper.
Puree in a blender or with a immersion blender until smooth- BE CAREFUL!
Top with Chicken, basil, and green
Serve immediately and enjoy!
ASIAN SESAME DIPPING SAUCE with CHICKEN
INGREDIENTS:
4-6 oz chicken breast per person
1 1/2 cup tahini
1/3 cup coconut aminos
1/4 cup ACV
1/4 cup water
3 cloves garlic
2 small shallots
3 tbsp grated fresh ginger (to taste) (you can substitute in 1 tbsp dried ginger)
2 tbsp sesame oil
1 tbsp honey or agave
1/8 tsp black pepper
Sesame seeds, scallions, red pepper flakes to garnish if desired.
Makes enough sauce for 6 servings.
DIRECTIONS
Bake chicken breast with sprinkle of salt and pepper at 375 F for 25 minutes until 165 F inside.
Mix all the remaining ingredients in a blender or food processor.
Its as easy as that!! If its too thick, add water by the tbsp until sauce becomes smooth.
Serve with veggies, chicken, or noodles.
Store in refrigerator for up to 5 days.
Email Jessica your food questions at Jessica@Eatyourwaytowellness.com and follow her on Facebook.
Check back each Thursday for more Weekly Wellness tips.
