chicken meal prep

With just a few ingredients, this Jerk Chicken with Pineapple Black Bean Salsa is big on fresh summery flavor and will become your new go-to easy summer meal!

Jerk Chicken with Pineapple Black Bean Salsa

rice (0.70)

pineapple tidbits* (0.50)

15 ounces. can black beans, well rinsed (0.89)

red onion (0.16)

cilantro (0.17)

lime (0.75)

red pepper (optional) (0.02)

salt,

boneless, skinless chicken breasts (about 2/3 lb. each) (6.42)

Tbsp jerk seasoning (0.030)

Tbsp cooking oil (0.04)

Begin cooking your rice first. If you plan on packing this for meal prep, transfer the cooked rice to your meal prep containers and refrigerate them as you finish the rest of the recipe, so they can begin to cool down.

While the rice is cooking, prepare the pineapple black bean salsa. Coarsely chop the pineapple tidbits into smaller pieces, similar in size to the black beans. Place the chopped pineapple, rinsed black beans, diced red onion, and chopped cilantro in a large bowl.

Squeeze the juice of half the lime (about 1 Tbsp) over the ingredients in the bowl. Also add 1/4 tsp salt and a pinch of red pepper flakes (optional). Stir the ingredients together, give it a taste, and add more salt or lime juice if needed. Any unused lime will be cut into wedges for squeezing over the chicken before serving.

Next, prepare the jerk chicken. Pat the chicken breasts dry with a paper towel. Place a piece of plastic wrap over the chicken to eliminate splatter, then gently pound the chicken breasts into an even thickness using either a rolling pin or a mallet. Sprinkle the jerk seasoning over both sides of the chicken and use your hands to rub it into the surface, making sure they're completely coated.

Add the cooking oil to a large skillet, or preheat your grill. Once hot, add the chicken and cook until well browned on both sides, and the chicken is completely cooked through (about 7 minutes each side). It should no longer be pink in the center and the juices should run clear. For extra safety, use an instant read meat thermometer and cook until the internal temperature reaches 165ºF.

Transfer the cooked chicken to a clean cutting board and let it rest for five minutes. After five minutes, slice the chicken into 1/2-wide strips.

To serve, place about a cup of cooked rice on a plate, or in your meal prep container, top with about a cup of the pineapple black bean salsa, and a few strips of the jerk chicken. Slice the remaining lime into wedges and squeeze fresh juice over the chicken just before eating.

Here's what you need: sweet potato, red potato, red onion, brussel sprout, green beans, carrot, olive oil, salt, pepper, dried thyme, fresh rosemary, dijon mustard, honey, garlic, chicken thighs

Easy Honey-Mustard Chicken Meal Prep Recipe by Tasty

sweet potato, diced

red potato, diced

red onion, chopped

brussel sprout, quartered

green beans, chopped

carrot, chopped

olive oil,

pepper,

thyme

fresh rosemary, chopped

dijon mustard

honey

garlic,

chicken thighs

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Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Place the sweet potato, red potato, red onion, Brussels sprouts, green beans, and carrots on the baking sheet in separate piles. 

Drizzle everything with olive oil, then sprinkle with salt, pepper, thyme, and rosemary. Rub the seasoning into the vegetables until evenly coated and spread flat on the baking sheet, keeping the vegetables separate. Set aside.

In a small bowl, combine the mustard, honey, garlic, salt, and pepper, and whisk until smooth. Set aside.

Place the chicken thighs skin-side down in a greased cast-iron skillet. Season with salt and pepper, then brush generously with the honey-mustard sauce. Flip the chicken thighs over and repeat, seasoning with salt and pepper, then brushing with the rest of the honey-mustard sauce.

Place the vegetables and the chicken in the oven on separate racks. Bake for 30 minutes or until chicken reaches an internal temperature of 165°F (75°C) . (Optional: Remove the vegetables once cooked and broil the chicken for 1-2 minutes, or until the skin crisps up.)

Let everything cool, then distribute into resealable containers, mixing up the combination of vegetables so that you get something a little different each day.

https://vid.tasty.co/output/107493/landscape_480/1535674664

This Easy Pesto Chicken and Vegetables meal prep is super fast and easy, and holds up well in the fridge for tasty lunches all week!

Easy Pesto Chicken and Vegetables

red bell pepper (1.50)

zucchini (0.60)

yellow squash (0.50)

onion

1.3 lbs. boneless, skinless chicken breast (6.67)

Tbsp cooking oil (0.08)

green beans (0.67)

pesto* (0.73)

tsp salt* (0.01)

tsp pepper* (0.01)

Tbsp grated Parmesan* (0.11)

Chop the bell pepper, yellow squash, and zucchini, and slice the red onion. I like to make different shapes for each vegetable, but aim to make the pieces all around the same size.

Cube the chicken breasts into ½-inch pieces.

Add the cooking oil to a large skillet and heat over medium-high. Once the skillet and oil are very hot, add the chicken and sauté until the chicken pieces are opaque (3-5 minutes - the chicken will continue to cook as you add vegetables).

Add the green beans to the skillet and sauté for 1-2 minutes more, or just until thawed.

Add the bell pepper and red onion to the skillet. Sauté for 1-2 minutes more. If water is beginning to pool in the skillet, turn the heat up slightly. It should be hot enough that the water released from the vegetables evaporates quickly.

Add the yellow squash and zucchini to the skillet and continue to sauté 2-3 minutes more, or just until the squash softens slightly.

Turn the heat off, add the pesto to the skillet, and stir until everything is coated. Give the vegetables a taste and add salt, pepper, or more pesto if desired. Top with a light sprinkle of Parmesan just before serving.

Juicy, tender boiled chicken is easy and fast using this simple stovetop method. Use boiled chicken in sandwiches, salads, soups, casseroles, tacos, and more!

How To Boil Chicken Breasts

boneless skinless chicken breast, (about 1 to 1.5 pounds of chicken)

chicken broth, (or enough to cover the chicken)

garlic powder

herbs,

salt, (or to taste)

black pepper, (or to taste)

Place chicken in a large pot.

To the pot, add chicken broth; add enough broth to cover the chicken breasts.

Stir in garlic powder, dried herbs, salt, and pepper.

Cover and bring to a boil.

Reduce heat to low and continue to simmer for 12 to 15 minutes, or until internal temperature of the chicken registers at 165˚F. Please use an instant-read meat thermometer to check for doneness. The thicker the breasts, the longer it will take to cook through.

Remove chicken breasts from the liquid; reserve 1 cup of liquid and toss out the rest.

Transfer chicken breasts to a cutting board and, using two forks, shred the meat.

You can also place the chicken breasts in the bowl of a stand mixer fitted with the paddle attachment; beat on low for about a minute, or until chicken is shredded.

If shredded chicken looks dry, add a little bit of the reserved liquid and stir to combine. Taste for salt, pepper, and seasonings; adjust accordingly.

Serve chicken immediately, or put in an airtight container and refrigerate.

This simple chicken and vegetable meal prep is an easy way to prepare meals ahead to save time and money, plus it&#39;s customizable!

Chicken and Vegetable Meal Prep

Brussels sprouts (1.99)

1.25 lbs. sweet potato* (1.25)

Tbsp cooking oil, divided (0.12)

salt (0.02)

tsp pepper (0.02)

1.3 lb. boneless, skinless chicken breast (6.79)

tsp steak seasoning (0.20)

tsp smoked paprika (0.05)

tsp sweet paprika (0.05)

butter

Preheat the oven to 400ºF. Rinse the Brussels sprouts and slice them in half. Place them on a parchment-lined baking sheet, drizzle with 1 Tbsp oil, and add a pinch of salt and pepper. Toss to coat.

Wash the sweet potato then slice it in half lengthwise. Prick the outside surface with a fork. Rub 1 Tbsp oil over all surfaces of the sweet potato. Place the sweet potato, cut sides down, on the baking sheet with the Brussels sprouts.

Transfer the baking sheet to the oven and roast for 20 minutes. After 20 minutes, stir the Brussels sprouts, then return the baking sheet to the oven for 10-15 minutes, or until the Brussels sprouts have reached your desired level of browning. If the sweet potato is not softened all the way through at this point, just remove the sprouts and return the sweet potato to the oven.

While the vegetables are roasting, prepare the chicken breast. Combine the steak seasoning, smoked paprika, and sweet paprika in a bowl. Coat the chicken breasts in the seasoning mixture.

Heat the remaining tablespoon of oil in a large skillet over medium-low heat. Once hot, add the chicken breasts.

Cook the chicken breasts, without flipping, for about 8 minutes, or until well browned on the bottom. Flip the breasts and cook on the second side until well browned and cooked through (internal temperature 165ºF). Cooking time will vary with the thickness of the chicken.

Transfer the cooked chicken breast to a clean cutting board to rest for five minutes before slicing.

Cut the sweet potato halves in half once again to create four portions. Divide the sweet potatoes, Brussels sprouts, and sliced chicken between four containers. Add a pat of butter to each piece of sweet potato. Refrigerate up to four days.

This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!

Baked BBQ Chicken {Meal Prep}

chicken breasts

BBQ sauce

Eat Smart Kale Salad kit

baby potatoes, sliced

olive oil

lemon juice

paprika

salt

pepper

Preheat oven to 450 F. If serving alongside chicken, mix all ingredients under potato heading together in a small baking dish then bake for 45 minutes.

Add chicken to another small baking dish. Drizzle with a bit of olive oil and season with salt and pepper. Bake for 20-25 minutes depending on the size of your breasts.

While chicken is baking and if serving, toss kale salad kit together with dressing.

Remove chicken from the oven and let rest for 5 minutes before cutting up into bite-sized pieces and tossing with BBQ sauce.

Serve in meal prep bowls alongside potatoes and kale salad. Bowls will last in the fridge up to 5 days.

How to meal prep chicken for the entire week, including an easy chicken breast recipe, all for under $5 per meal!&nbsp; Cook once and eat all week!

How To Meal Prep Chicken

limes, (juiced (approx. 4 tbsp. juice))

tsp cumin

tsp sea salt

tsp black pepper

cayenne pepper

cilantro, (chopped)

potatoes,

coconut oil

tbsp raw honey

cinnamon

broccoli florets

In a large mixing bowl, add the boneless, skinless chicken breasts, lime juice, ground cumin, sea salt, black pepper, cayenne pepper, and fresh cilantro.  Toss this all together to coat evenly.  Then, top with plastic wrap and place in the fridge for at least 30 minutes to marinate. (You could also place everything in a large sealable bag if you&#x27;d prefer.)

While the chicken is marinating, start on the sweet potatoes by preheating your oven to 375 degrees F and lining a rimmed baking sheet with parchment paper.

In a large mixing bowl, combine the diced sweet potatoes, coconut oil, raw honey, sea salt, and ground cinnamon and toss to coat evenly.

Spread the sweet potatoes out evenly over the prepared baking sheet and, when the oven is preheated, place into the oven for 20-25 minutes, or until the sweet potatoes are tender when pierced with a fork.

To make our easy sautéed broccoli, heat olive oil over medium-high heat in a large skillet.

Once hot, add raw broccoli florets, followed by sea salt, garlic powder, and black pepper.  Toss to coat.

Cover the pan and cook 6-8 minutes, tossing regularly until the broccoli is almost tender and is bright green. (You can add a little low sodium chicken broth or water to help it along if you’d like.)

To cook the chicken, heat olive oil over medium-high heat in a large skillet and then transfer the cilantro lime marinated chicken into the hot pan, spaced evenly.

Cook 4-6 minutes per side, until well browned and fully cooked.

Remove from the heat and dice into cubes.

To assemble, I recommend using meal prep containers.  Start by adding the diced chicken, followed by the sautéed broccoli, and then the sweet potatoes.  Top everything off with a wedge of lime and you’re good to go.

https://www.youtube.com/watch?v=FgQacst-Bg4

Cook once and eat all week!  Check out my latest post where I share how to meal prep chicken for the entire week, including an easy chicken breast recipe, all for under $5 per meal!  

RECIPES

CILANTRO LIME CHICKEN

3 1/2 lbs. boneless/skinless chicken breasts
4 limes, juiced (approx. 1/4 cup)
2 tsp ground cumin
1 tsp sea salt
1 tsp ground black pepper
1/4 tsp cayenne pepper
1 cup chopped fresh cilantro

ROASTED SWEET POTATOES

6 medium sweet potatoes, diced into cubes
3 tbsp coconut oil, melted
3 tbsp raw honey
1 tsp sea salt
2 tsp ground cinnamon

SAUTEED BROCCOLI

8 cups broccoli florets
2 tbsp olive oil
1 tsp sea salt
1/2 tsp garlic powder
1/4 tsp black pepper

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How to Meal Prep - Chicken (7 Meals/Under $5) | How To Meal Prep | A Sweet Pea Chef

Weekday meals are a snap with Mediterranean chicken meal prep bowls

Mediterranean Chicken Meal Prep Bowls

baby spinach

grape tomatoes, halved

English cucumber, diced

Feta cheese, crumbled

kalamata olives

yellow/red bell peppers, diced

chicken,

tbsp. tahini

water,

salt and pepper

roasted chickpeas (recipe below)

chickpeas, drained,

Preheat oven to 350°F. Toss chickpeas with olive...

Preheat oven to 350°F.  Toss chickpeas with olive oil, salt and pepper.  Lay chickpeas in a single layer on a baking sheet and roast for 20 - 30 minutes, until crunchy.  Set aside to cool.

Combine all ingredients for dressing and whisk until...

Combine all ingredients for dressing and whisk until smooth.  You may want to add more or less water depending on how thick you'd like the dressing.  Portion dressing into cups and set aside.

Place a handful of spinach in each of...

Place a handful of spinach in each of the 5 containers.  Top with 4 - 5 tomatoes, diced cucumber, 1 ounce feta,  1/4 cup roasted chickpeas, 4 olives,  approximately 5 ounces of grilled chicken and

some bell pepper. Add a dressing cup to...

some bell pepper.  Add a dressing cup to each container, put the lid on and refrigerate.

Lunches are DONE!

https://mediavine-res.cloudinary.com/video/upload/ls85eblcjn4ksuysag44.mp4

Easy Mediterranean chicken meal prep bowls are a tasty way to stay on track and eat a nutritious, flavorful lunch. Focused on lean protein, leafy greens and vegetables, this is a tasty lunch that is also good for you.

Mediterranean Chicken Meal Prep

Meal Prep Mondays Episode 3! Teryaki chicken is extremely tasty and super easy to make so what better to way have it as delicious meal prep ready for your busy lifestyle. Please enjoy this easy-to-make and quick teriyaki chicken meal prep recipe with brown or white rice and sesame bok choy.

Teriyaki Chicken Meal Prep

Thigh

½ Tbsp (20 grams)

Soy Sauce

milliliters (2 Tbsp) - Dark Soy Sauce

(3 tsp) - Sugar

Water To Fill Saucepan

(12.35 ounces) - Brown Rice

- Large Bok Choy, Washed & Sliced

Sesame Oil

Seasoning To Taste

Cook Rice

Place a pot of water over high heat and bring it to a boil. Add in the brown rice, stir to prevent any clumps and cook for 28 minutes. Remove and drain. Place the cooked rice back into the pot, place on a lid and let it steam for 8 minutes off the heat. Remove the lid, fluff with a fork or spatula and set aside.

Teriyaki Sauce

In a small saucepan, add all the teriyaki ingredients. Place over high heat and bring it to a boil. Reduce heat to low and simmer for 5 minutes. Remove and set aside.

Coat Chicken

In a mixing bowl, add the chicken thigh and cornflour and mix to coat.

Sear Chicken

Place a pan over medium-high heat, add peanut oil and sear the chicken for 5 minutes on each side or until golden and slightly crisp. Pour over the teriyaki sauce, mix to combine and bring to a boil. Reduce heat to low and simmer for 6 minutes or until thick. Remove and set aside.

Saute Bok Choy

Place a clean pan over medium-high, add peanut oil and bok choy and saute for 5 minutes or until golden and al dente. Add the sesame oil and seasoning to taste, mix to combine and remove from heat.

Serve

To serve, place the brown rice on one side of the meal prep containers, the bok choy in the centre and the teriyaki chicken on the other. Garnish with sesame seeds (optional). Dig in.

I love your recipes! Easy, cheap and delicious! Thank you!

Have made this recipe and others from CJO and I love it! Definitely recommend.

Best meal prep I have found on the net so far. I have tried 3 of your meals and honestly I can say that they are so delicious and easy to follow.

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The most viewed chicken meal prep recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine