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High Protein Chicken & Veggie Meal Prep
35 minPorcje: 3Nutri-Score B€€
B
35 min
35 minHigh Protein Chicken & Veggie Meal Prep
przepis od
@shantilleyufit
@shantilleyufit
1 przepis
1 import
ugotowano 0 razy
czego potrzebujesz
Składniki
chicken thighs (boneless, skinless)Mięso425 g
salt (to season each side)Przyprawy3 g
black pepper (to season each side)Przyprawy2 g
smoked paprika (to season each side)Przyprawy4 g- cayenne pepper (to season each side)Przyprawy2 g
cooking spray (to coat the chicken)Spiżarnia5 ml
onion (diced)Warzywa i owoce1 kawałek
garlic (minced)Warzywa i owoce3 kawałki
zucchini (diced)Warzywa i owoce1 kawałek
mushrooms (sliced)Warzywa i owoce150 g
cooked rice (cooked)Produkty zbożowe450 g- Frank's RedHot sauceSpiżarnia30 ml
low fat shredded cheese (shredded)Nabiał90 g
olive oil (for the pan)Spiżarnia15 ml
na porcję
Wartości odżywcze
448kcal
- Węglowodany
- 43 g
- Białko
- 35 g
- Tłuszcz
- 15 g
czego użyjesz
Przybory
Frytkownica beztłuszczowa
Patelnia
Miska
Termometr kuchenny
meal prep container ×3
krok po kroku
Przygotowanie
- Krok 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.
- Krok 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).
- Krok 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.
- Krok 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.
- Krok 5
Portion and serve
- Divide into your containers and add the chicken on top.