Hoofdgerecht
Seven Freezer-Prep Dump-and-Go Chicken Meals
1 uVoor 7Nutri-Score C€€
C
1 u
1 uSeven Freezer-Prep Dump-and-Go Chicken Meals
wat je nodig hebt
Ingrediënten
chicken (boneless, skinless, divided between the 7 bags)Vlees635 g
olive oil (for the asian chicken)Voorraadkast80 ml
rice vinegarVoorraadkast80 ml
soy sauceVoorraadkast60 ml
honey (for the asian chicken)Voorraadkast45 ml- sesame oilVoorraadkast5 ml
black pepper (ground, for the asian chicken)Kruiden en specerijen1 g- olive oil (for the southwest chicken)Voorraadkast80 ml
apple cider vinegarVoorraadkast80 ml
cilantro (chopped)Groente en fruit2 g
garlic powder (for the southwest chicken)Kruiden en specerijen6 g
dried oreganoKruiden en specerijen1 g
salt (for the southwest chicken)Kruiden en specerijen6 g- black pepper (ground, for the southwest chicken)Kruiden en specerijen1 g
- red chili flakes (optional)Kruiden en specerijen1 g
- lemon juice (for the citrus rosemary chicken)Groente en fruit30 ml
- lime juice (for the citrus rosemary chicken)Groente en fruit30 ml
orange juiceGroente en fruit30 ml- olive oil (for the citrus rosemary chicken)Voorraadkast15 ml
- rosemary (chopped)Groente en fruit5 g
- salt (pinch, for the citrus rosemary chicken)Kruiden en specerijen1 g
- mango (peeled and diced)Groente en fruit1 stuk
- olive oil (for the spicy mango chicken)Voorraadkast15 ml
- lime juice (for the spicy mango chicken)Groente en fruit15 ml
- honey (for the spicy mango chicken)Voorraadkast15 ml
- srirachaVoorraadkast15 ml
garlic (minced)Groente en fruit1 stuk- salt (for the spicy mango chicken)Kruiden en specerijen5 g
- black pepper (ground, for the spicy mango chicken)Kruiden en specerijen1 g
- olive oil (for the lemon paprika chicken)Voorraadkast15 ml
- lemon juice (for the lemon paprika chicken)Groente en fruit30 ml
paprikaKruiden en specerijen7 g- onion powderKruiden en specerijen2 g
- garlic (cloves, minced)Groente en fruit2 stukken
- salt (pinch, for the lemon paprika chicken)Kruiden en specerijen1 g
- black pepper (ground, for the lemon paprika chicken)Kruiden en specerijen1 g
- lemon zest (optional)Groente en fruit2 g
- buffalo sauceVoorraadkast240 ml
- ranch seasoningKruiden en specerijen40 g
- olive oil (for the buffalo ranch chicken)Voorraadkast15 ml
- olive oil (for the taco chicken)Voorraadkast15 ml
- lime juice (for the taco chicken)Groente en fruit15 ml
- lemon juice (for the taco chicken)Groente en fruit15 ml
- taco seasoningKruiden en specerijen30 g
- garlic powder (for the taco chicken)Kruiden en specerijen3 g
- salt (for the taco chicken)Kruiden en specerijen1 g
- black pepper (ground, for the taco chicken)Kruiden en specerijen1 g
- chicken broth (for cooking in the instant pot)Voorraadkast240 ml
per portie
Voedingswaarden
639kcal
- Koolhydraten
- 30 g
- Eiwitten
- 69 g
- Vetten
- 27 g
wat je gebruikt
Keukengerei
Blender
Slowcooker- Snelkookpan
stap voor stap
Bereiding
- Stap 1
Prepare the asian chicken bag
- Place the chicken in a freezer bag.
- Add the olive oil, rice vinegar, soy sauce, sesame oil, honey and pepper.
- Seal and shake well, then set aside.
- Stap 2
Prepare the southwest chicken bag
- Place the chicken in a freezer bag.
- Add the olive oil, apple cider vinegar, cilantro, garlic powder, oregano, salt, pepper and optional chili flakes.
- Seal and shake well, then set aside.
- Stap 3
Prepare the citrus rosemary chicken bag
- Place the chicken in a freezer bag.
- Add the rosemary, olive oil, lemon juice, lime juice, orange juice and salt.
- Seal and shake well, then set aside.
- Stap 4
Blend the spicy mango sauce
- Blend the mango, olive oil, lime juice, sriracha, honey, garlic, salt and pepper until smooth.
- Pour the sauce over the chicken in a freezer bag and seal.
- Stap 5
Prepare the buffalo ranch chicken bag
- Place the chicken in a freezer bag.
- Add the buffalo sauce, olive oil and ranch seasoning.
- Seal and shake well.
- Stap 6
Prepare the lemon paprika chicken bag
- Place the chicken in a freezer bag.
- Add the olive oil, lemon juice, paprika, onion powder, garlic, salt, pepper and optional lemon zest.
- Seal and shake well.
- Stap 7
Prepare the taco chicken bag
- Place the chicken in a freezer bag.
- Add the olive oil, taco seasoning, garlic powder, salt, pepper, lime juice and lemon juice.
- Seal and shake well.
- Stap 8
Freeze the bags
- Label the bags and freeze them for up to 3 months.
- Stap 9
Thaw overnight
- Transfer the chosen bag to the fridge to thaw overnight.
- Stap 10
Cook in the slow cooker
- Dump the thawed contents into the slow cooker.
- Cook on low until the chicken is cooked through and tender.
- Stap 11
Or cook in the instant pot
- Dump the thawed contents into the instant pot with the water or chicken broth.
- Cook under pressure, then release.
- Stap 12
Serve
- Shred the chicken and serve over rice, as a taco base, or with a side of vegetables.