Meal prepping is a smart and efficient way to stay on track with your nutrition goals while managing a busy schedule. By dedicating a little time upfront to plan and prepare your meals for the week, you can save time, reduce stress, and ensure that you have healthy and delicious meals readily available. Whether you’re aiming to eat clean, maintain portion control, or simply have a convenient option for your daily meals, meal prepping allows you to take control of your diet and make mindful choices. In this article, we will explore our first meal in the meal prepping strategy, provide recipe and offer cooking instruction to help you streamline your meal prep process and set yourself up for a successful and satisfying week of a nourishing meal.
For this week, I will love to let you in on what I had throughout. Listed below is a complete recipe and preparation guide for Honey Garlic Chicken with Roasted Vegetables:
Ingredients:
For the Honey Garlic Chicken:
- 6 boneless, skinless chicken breasts
- 2/4 cup honey
- 2/4 cup soy sauce
- 8 cloves garlic, minced
- 4 tablespoons olive oil
- Knor seasoning and pepper to taste
For the Roasted Vegetables:
- 4 cups broccoli
- 4 cauliflower
- 4 bell peppers (any color), sliced
- 4 medium carrots, sliced
- 2 tablespoon olive oil
- Knor seasoning and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C). You can also use a pan over the stove for your vegetables.
- In a small bowl, whisk together the honey, soy sauce, minced garlic, olive oil, knor seasoning, and pepper to make the marinade for the chicken.
- Place the chicken breasts in a shallow dish or zip-top bag and pour the marinade over them. Make sure the chicken is well coated. Let it marinate in the refrigerator for at least 30 minutes, or up to overnight for maximum flavor.
- While the chicken is marinating, prepare the vegetables. Toss the broccoli, cauliflower, bell peppers, and carrots with olive oil, knor, and pepper on a baking sheet or in your cooking pan.
- Spread the vegetables out in a single layer on the baking sheet. If you don’t have access to a baking sheet please use a cooking pan. Roast them in the preheated oven or over the stove for about 20-25 minutes or until they are tender and slightly caramelized.
- While the vegetables are cooking up, heat a large pan over medium-high heat. Remove the chicken breasts from the marinade, allowing any excess marinade to drip off.
- Place the chicken breasts in the pan and cook for about 6-7 minutes on each side, or until they are cooked through and nicely browned. Cooking time may vary depending on the thickness of the chicken breasts.
- Once the chicken is cooked, remove it from the pan and let it rest for a few minutes. Slice the chicken into strips or leave them whole, according to your preference.
- Divide the roasted vegetables and sliced chicken into meal prep containers. You can also add a side of cooked quinoa, mashed Irish potatoes or brown rice if desired. I like to have mine with boiled potatoes.
- Allow the chicken and vegetables to cool before sealing the containers. Store them in the refrigerator for up to 6 days.
When you’re ready to enjoy your meal, simply reheat the containers in the microwave or in a preheated oven until heated through. Serve and savor the delicious honey garlic chicken with perfectly roasted vegetables!
Note: Feel free to adjust the quantities of ingredients according to your desired number of servings. See you next week food lover!
