4-Day Meal Prep
Eating healthy doesn't have to be boring. Planning is the key to eating well, and meal prepping is way more powerful than willpower.
Equipment
- Wide pan
- Stockpot
- baking sheet pan
Ingredients
FOR ONE PAN CHICKEN FAJITA
- 1 pound skinless, boneless, chicken breast, cut into strips
- 1 bell pepper, seeds removed and cut into strips
- 2 cup cauliflower florets
- 3 tablespoone olive oil
FOR THE SPICES
- 1 teaspoon smoked paprika
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon cumin
- 1/2 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon red chili pepper flakes
FOR THE CHICKEN AND BOK CHOY STIR FRY
- 3 tablespoons olive oil
- 1 pound skinless, boneless, chicken breast, bite-sized pieces
- 3 garlic cloves, minced
- 2 tablespoons soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 2 cups roughly chopped bok choy
- 1 teaspoon sesame oil
- 1 teaspoon sesame seeds
FOR THE CHICKEN CACCIATORE
- 3 tablespoons olive oil
- 1 pound bone-in chicken thighs
- 1 yellow onion, chopped
- 2 cups baby Bella mushrooms, cleaned and sliced
- 3 garlic cloves, minced
- 2 small yellow potatoes, peeled, cut into small cubes
- 1 bell pepper, deseed, diced
- 3 Roma tomatoes, small diced
- 2 tablespoons Italian seasoning
- 2 tablespoons balsamic vinegar
- 1/4 cup tomato paste
- 2 tablespoons brown sugar
- 1 cup chicken broth
- 1/2 cup frozen peas
- 1 teaspoon salt
- 1/2 teaspoon ground pepper or red chili pepper flakes
Instructions
INSTRUCTIONS FOR ONE-PAN CHICKEN FAJITA
- Preheat the oven to 400ºF. Line a baking sheet pan with parchment paper.
- Place the chicken, bell pepper, onion, and cauliflower in a single layer onto the prepared baking sheet pan.
- Combine all the spices. Drizzle the olive oil over the chicken and veggies. Sprinkle the blend of spices, and toss to coat well.
- Bake for 20-30 minutes or until the chicken reaches the internal temperature of 165ºF and the veggies are tender.
- Make a Fajita bowl and avocado, corn, and rice. Then squeeze fresh lime juice. Or serve it with tortillas.
INSTRUCTIONS FOR THE CHICKEN AND BOK CHOY STIR FRY
- Heat a wok or wide pan with oil. Add the chicken, and cook until browned. Then push on one side of the pan.
- Add the garlic and saute for a minute. Add soy sauce, oyster sauce, honey, and rice vinegar. Stir to combine, and simmer until the sauce thickened.
- Add the bok choy, sesame oil, and sesame seeds. Stir to combine, and cook until the bok choy are slightly wilted. Serve with steamed rice.
FOR THE CHICKEN CACCIATORE
- Heat the pot with oil. Add the chicken, and brown on both sides for about 2-3 minutes. After getting a nice seared, remove the chicken from the pot and set them aside.
- Ust the same pot, and add more oil if needed. Add the onion and mushrooms, and saute until tender. Add the garlic, potatoes, bell pepper, diced tomatoes, Italian seasoning, balsamic vinegar tomato paste, and brown sugar, then stir to combine.
- Add the chicken back into the pot and add the chicken broth. Stir, cover, lower the heat, and simmer for 20 minutes or until the chicken is cooked all the way through (165ºF internal temperature) and the potatoes are tender.
- Add the frozen peas, and season with salt and pepper. Taste and adjust the seasonings.
