Plat
High Protein Chicken & Veggie Meal Prep
35 minPour 3Nutri-Score B€€
B
35 min
35 minHigh Protein Chicken & Veggie Meal Prep
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@shantilleyufit
@shantilleyufit
1 recette
1 import
0 fois cuisinée
ce qu’il vous faut
Ingrédients
chicken thighs (boneless, skinless)Viandes425 g
salt (to season each side)Épices3 g
black pepper (to season each side)Épices2 g
smoked paprika (to season each side)Épices4 g- cayenne pepper (to season each side)Épices2 g
cooking spray (to coat the chicken)Épicerie5 ml
onion (diced)Fruits et légumes1 morceau
garlic (minced)Fruits et légumes3 morceaux
zucchini (diced)Fruits et légumes1 morceau
mushrooms (sliced)Fruits et légumes150 g
cooked rice (cooked)Céréales450 g- Frank's RedHot sauceÉpicerie30 ml
low fat shredded cheese (shredded)Produits laitiers90 g
olive oil (for the pan)Épicerie15 ml
par portion
Nutrition
448kcal
- Glucides
- 43 g
- Protéines
- 35 g
- Lipides
- 15 g
ce que vous utiliserez
Ustensiles
Friteuse à air
Poêle
Saladier
Thermomètre de cuisine
meal prep container ×3
pas à pas
Préparation
- Étape 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.
- Étape 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).
- Étape 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.
- Étape 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.
- Étape 5
Portion and serve
- Divide into your containers and add the chicken on top.