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One-pan Chicken & Veggie Meal Prep

by Claire Nolan and Mercedes Sandoval featured in 9 Low-Calorie Meal Prep Ideas

Ingredients

for 4 servings

  • ½ sweet potato
  • ½ lb
    brussels sprouts (250 g)
  • 1 carrot
  • ½ head broccoli
  • 1 ½ lb
    chicken breast (750 g)
  • olive oil, to taste
  • 2 tablespoons
    fresh rosemary, chopped
  • 2 tablespoons
    fresh thyme, chopped
  • 4 cloves garlic, minced
  • salt, to taste
  • pepper, to taste
    Calories 305
    Fat 11g
    Carbs 13g
    Fiber 3g
    Sugar 3g
    Protein 37g

Estimated values based on one serving size.

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Preparation

  1. Preheat oven to 425˚F (220˚C).
  2. Cut vegetables. Place each in a separate corner of a baking pan lined with parchment paper.
  3. NOTE: Broccoli and Brussels sprouts cook faster, keep the cuts thicker for those. Sweet potato and carrots take more time - dice them, or cut them thinner.
  4. Season veggies with olive oil, salt, pepper, rosemary, thyme, and garlic.
  5. Season both sides of the chicken with olive oil, salt, pepper, and the remaining rosemary, thyme, and garlic over parchment paper.
  6. Seal parchment paper to keep chicken moist, and place on the center of the baking pan.
  7. Bake for 25-30 minutes, until chicken is fully cooked and veggies are done to your liking.
  8. This meal works great with brown rice, so feel free to add some to your meal prep as well.
  9. Unwrap and slice the chicken.
  10. Separate veggies into each tupperware with chicken.
  11. NOTE: If using plastic tupperware, allow food to cool down first
  12. Can be refrigerated up to 4 days.
  13. Nutrition Calories: 1556 Fat: 39 grams Carbs: 261 grams Fiber: 19 grams Sugars: 52 grams Protein: 44 grams
  14. Enjoy!
 

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