This meal prep encompasses a variety of short cut methods to completing a meal prep with ease and in under one hour.
3 cups Instant Brown Rice
1 cup Quinoa
32 ounce low sodium Chicken Broth
Boneless skinless chicken breast
16 oz bag Frozen peas and carrots
Frozen Shelled Edamame
11 ounce bag Steam fresh mixed Vegetables
Tuna Pouches (in water)
Seasoning of your choice (I used Penzeys Mural of Flavor)
Greek Unflavored yogurt
Roasted Crunchy Chickpeas
Optional Evening snack/dessert: Mini KIND bars and Strawberry Greek Yogurt
Cook Chicken- Preheat oven to 400 degrees. Line a cooking sheet with foil for easy clean up. Spray foil with non stick spray. Remove wrapper from chicken, rinse and place back in the container purchased in. Drizzle both sides with olive oil, seasoning of your choice, and lightly sprinkle with salt. Place in oven and cook for approximately 20 minutes or until thermometer reaches 165 degrees.
Once chicken is in the oven the remainder of the preparation can be completed. First prepare the quinoa. Bring 2 cups chicken broth to a boil. Add 1 cup Quinoa reduce heat to simmer covered for ~ 15 minutes or until the water is absorbed. Remove from heat, stay covered and allow to sit for 5 minutes.
While quinoa and chicken continue cooking prepare instant brown rice follow instructions on the box. For this prep I used 3 cups rice + the remaining 2 cups Chicken broth + 1/2 cup water and microwaved for 12 minutes per instructions. Remove from microwave and sit covered for 5 minutes, then fluff with a fork.
The vegetables used for this meal prep are all frozen and the mixed vegetables and edamame are from steamer bags. Once the microwave is free steam the vegetables according to package instructions.
Remove chicken from oven and allow everything to cool before preparing in individual portions or in bulk. Enjoy a variety of meals for the week.
MEAL PREP PROVIDES
6 Chicken Servings (large breast cut in half)
2 Servings tuna
4 - 1/2 cup servings of Edamame
6 - 2/3 cup servings of rice
6- 1/2 cup servings of Quinoa
6 - 1/2 cup servings mixed vegetables
6 - 1/2 cup servings peas and carrots
Prepares a total of 12 meals
Breakfast: 4 servings - Greek Yogurt + blueberries + granola
Snacks: 4 servings of Pears + Roasted chickpeas
Snacks: 4 servings Hummus + 1/2 cucumber
After Dinner Snacks 8 Total : 4 servings Mini KIND bars and 4 servings Strawberry Single Serve Greek Yogurt Cups