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High Protein Chicken & Veggie Meal Prep
35 Min.Für 3Nutri-Score B€€
B
35 Min.
35 Min.High Protein Chicken & Veggie Meal Prep
rezept von
@shantilleyufit
@shantilleyufit
1 Rezept
1 Import
0 Mal gekocht
was Sie brauchen
Zutaten
chicken thighs (boneless, skinless)Fleisch425 g
salt (to season each side)Gewürze3 g
black pepper (to season each side)Gewürze2 g
smoked paprika (to season each side)Gewürze4 g- cayenne pepper (to season each side)Gewürze2 g
cooking spray (to coat the chicken)Vorräte5 ml
onion (diced)Obst & Gemüse1 Stück
garlic (minced)Obst & Gemüse3 Stücke
zucchini (diced)Obst & Gemüse1 Stück
mushrooms (sliced)Obst & Gemüse150 g
cooked rice (cooked)Getreide450 g- Frank's RedHot sauceVorräte30 ml
low fat shredded cheese (shredded)Milchprodukte90 g
olive oil (for the pan)Vorräte15 ml
pro Portion
Nährwerte
448kcal
- Kohlenhydrate
- 43 g
- Eiweiß
- 35 g
- Fett
- 15 g
was Sie verwenden
Utensilien
Heißluftfritteuse
Bratpfanne
Rührschüssel
Küchenthermometer
meal prep container ×3
Schritt für Schritt
Zubereitung
- Schritt 1
Season the chicken
- Season each side of the chicken thighs with salt, pepper, smoked paprika and cayenne pepper.
- Spray the chicken with cooking spray.
- Schritt 2
Air fry the chicken
- Cook in the air fryer at 350°F (175°C) for about 13 minutes.
- Cook until the internal temperature reaches 165°F (74°C).
- Schritt 3
Sauté the vegetables
- In a pan over medium-high heat, add the onions and garlic and sauté for a few minutes.
- Add the zucchini and mushrooms.
- Cook for about 5 minutes until everything is fully cooked through.
- Schritt 4
Assemble the bowl
- In a large mixing bowl, add the cooked rice, the veggies, some Frank's RedHot sauce and some low fat shredded cheese.
- Mix everything together.
- Schritt 5
Portion and serve
- Divide into your containers and add the chicken on top.