Ingredients
Protein and Grains
- 1 pound chicken breast, diced Can substitute with tofu, beef, or shrimp.
- 2 cups cooked rice or quinoa Prepare a big batch to use throughout the week.
Vegetables
- 2 cups mixed vegetables (broccoli, bell peppers, carrots) Feel free to use any vegetables you prefer.
Sauce and Seasoning
- 3 tablespoons olive oil
- 2 tablespoons soy sauce Can be replaced with teriyaki sauce for sweetness.
- 1 teaspoon garlic powder
- Salt and pepper to taste
Method
Cooking
- In a large skillet, heat the olive oil over medium heat.
- Add the diced chicken breast and cook until golden brown, about 5-7 minutes.
- Stir in the mixed vegetables and cook for another 3-4 minutes until tender.
- Sprinkle garlic powder, salt, and pepper. Add in soy sauce and stir to combine.
- Remove from heat and let it cool for a few minutes.
- In meal prep containers, divide the cooked rice or quinoa and top with the chicken and vegetable mixture.
- Allow to cool completely before sealing the containers.
Serving
- To serve, reheat in the microwave for 2-3 minutes until warmed through.
- Add a sprinkle of fresh herbs or a dash of hot sauce for extra flavor.
Storing
- Store the meal prep containers in the refrigerator for up to 4 days.
- To keep them longer, freeze the portions for up to 3 months.
Nutrition
Serving: 1gCalories: 450kcalCarbohydrates: 50gProtein: 30gFat: 15gSaturated Fat: 2gSodium: 600mgFiber: 5gSugar: 3g
Notes
Always let meals cool down before sealing the containers to prevent condensation. You can alter the sauce for variations, such as adding curry powder for some spice.
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