Plato principal
High Protein Chicken & Veggie Meal Prep
35 minPara 3Nutri-Score B€€
B
35 min
35 minHigh Protein Chicken & Veggie Meal Prep
receta de
@shantilleyufit
@shantilleyufit
1 receta
1 importación
0 veces cocinadas
lo que necesita
Ingredientes
chicken thighs (boneless, skinless)Carne425 g
salt (to season each side)Especias3 g
black pepper (to season each side)Especias2 g
smoked paprika (to season each side)Especias4 g- cayenne pepper (to season each side)Especias2 g
cooking spray (to coat the chicken)Despensa5 ml
onion (diced)Frutas y verduras1 pieza
garlic (minced)Frutas y verduras3 piezas
zucchini (diced)Frutas y verduras1 pieza
mushrooms (sliced)Frutas y verduras150 g
cooked rice (cooked)Cereales450 g- Frank's RedHot sauceDespensa30 ml
low fat shredded cheese (shredded)Lácteos90 g
olive oil (for the pan)Despensa15 ml
por ración
Nutrición
448kcal
- Carbohidratos
- 43 g
- Proteínas
- 35 g
- Grasas
- 15 g
lo que usará
Utensilios
Freidora de aire
Sartén
Bol
Termómetro de cocina
meal prep container ×3
paso a paso
Preparación
- Paso 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.
- Paso 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).
- Paso 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.
- Paso 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.
- Paso 5
Portion and serve
- Divide into your containers and add the chicken on top.