Hoofdgerecht
High Protein Chicken & Veggie Meal Prep
35 minVoor 3Nutri-Score B€€
B
35 min
35 minHigh Protein Chicken & Veggie Meal Prep
recept van
@shantilleyufit
@shantilleyufit
1 recept
1 import
0 keer gekookt
wat je nodig hebt
Ingrediënten
chicken thighs (boneless, skinless)Vlees425 g
salt (to season each side)Kruiden en specerijen3 g
black pepper (to season each side)Kruiden en specerijen2 g
smoked paprika (to season each side)Kruiden en specerijen4 g- cayenne pepper (to season each side)Kruiden en specerijen2 g
cooking spray (to coat the chicken)Voorraadkast5 ml
onion (diced)Groente en fruit1 stuk
garlic (minced)Groente en fruit3 stukken
zucchini (diced)Groente en fruit1 stuk
mushrooms (sliced)Groente en fruit150 g
cooked rice (cooked)Granen450 g- Frank's RedHot sauceVoorraadkast30 ml
low fat shredded cheese (shredded)Zuivel90 g
olive oil (for the pan)Voorraadkast15 ml
per portie
Voedingswaarden
448kcal
- Koolhydraten
- 43 g
- Eiwitten
- 35 g
- Vetten
- 15 g
wat je gebruikt
Keukengerei
Airfryer
Koekenpan
Mengkom
Keukenthermometer
meal prep container ×3
stap voor stap
Bereiding
- Stap 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.
- Stap 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).
- Stap 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.
- Stap 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.
- Stap 5
Portion and serve
- Divide into your containers and add the chicken on top.