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Seven Freezer-Prep Dump-and-Go Chicken Meals
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Seven Freezer-Prep Dump-and-Go Chicken Meals

1 godz.Porcje: 7Nutri-Score C€€
od @mckinleymemm1 importugotowano 0 razy
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Składniki

7 osób
  • chicken (boneless, skinless, divided between the 7 bags)Mięso635 g
  • olive oil (for the asian chicken)Spiżarnia80 ml
  • rice vinegarSpiżarnia80 ml
  • soy sauceSpiżarnia60 ml
  • honey (for the asian chicken)Spiżarnia45 ml
  • sesame oilSpiżarnia5 ml
  • black pepper (ground, for the asian chicken)Przyprawy1 g
  • olive oil (for the southwest chicken)Spiżarnia80 ml
  • apple cider vinegarSpiżarnia80 ml
  • cilantro (chopped)Warzywa i owoce2 g
  • garlic powder (for the southwest chicken)Przyprawy6 g
  • dried oreganoPrzyprawy1 g
  • salt (for the southwest chicken)Przyprawy6 g
  • black pepper (ground, for the southwest chicken)Przyprawy1 g
  • red chili flakes (optional)Przyprawy1 g
  • lemon juice (for the citrus rosemary chicken)Warzywa i owoce30 ml
  • lime juice (for the citrus rosemary chicken)Warzywa i owoce30 ml
  • orange juiceWarzywa i owoce30 ml
  • olive oil (for the citrus rosemary chicken)Spiżarnia15 ml
  • rosemary (chopped)Warzywa i owoce5 g
  • salt (pinch, for the citrus rosemary chicken)Przyprawy1 g
  • mango (peeled and diced)Warzywa i owoce1 kawałek
  • olive oil (for the spicy mango chicken)Spiżarnia15 ml
  • lime juice (for the spicy mango chicken)Warzywa i owoce15 ml
  • honey (for the spicy mango chicken)Spiżarnia15 ml
  • srirachaSpiżarnia15 ml
  • garlic (minced)Warzywa i owoce1 kawałek
  • salt (for the spicy mango chicken)Przyprawy5 g
  • black pepper (ground, for the spicy mango chicken)Przyprawy1 g
  • olive oil (for the lemon paprika chicken)Spiżarnia15 ml
  • lemon juice (for the lemon paprika chicken)Warzywa i owoce30 ml
  • paprikaPrzyprawy7 g
  • onion powderPrzyprawy2 g
  • garlic (cloves, minced)Warzywa i owoce2 kawałki
  • salt (pinch, for the lemon paprika chicken)Przyprawy1 g
  • black pepper (ground, for the lemon paprika chicken)Przyprawy1 g
  • lemon zest (optional)Warzywa i owoce2 g
  • buffalo sauceSpiżarnia240 ml
  • ranch seasoningPrzyprawy40 g
  • olive oil (for the buffalo ranch chicken)Spiżarnia15 ml
  • olive oil (for the taco chicken)Spiżarnia15 ml
  • lime juice (for the taco chicken)Warzywa i owoce15 ml
  • lemon juice (for the taco chicken)Warzywa i owoce15 ml
  • taco seasoningPrzyprawy30 g
  • garlic powder (for the taco chicken)Przyprawy3 g
  • salt (for the taco chicken)Przyprawy1 g
  • black pepper (ground, for the taco chicken)Przyprawy1 g
  • chicken broth (for cooking in the instant pot)Spiżarnia240 ml

na porcję

Wartości odżywcze

639kcal

Węglowodany
30 g
Białko
69 g
Tłuszcz
27 g
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Przybory

  • Blender kielichowy
  • Wolnowar
  • Szybkowar

krok po kroku

Przygotowanie

  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.
    Krok 1

  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.
    Krok 2

  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.
    Krok 3

  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.
    Krok 4

  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.
    Krok 5

  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.
    Krok 6

  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.
    Krok 7

  8. Freeze the bags

    • Label the bags and freeze them for up to 3 months.
    Krok 8

  9. Thaw overnight

    • Transfer the chosen bag to the fridge to thaw overnight.
    Krok 9

  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.
    Krok 10

  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.
    Krok 11

  12. Serve

    • Shred the chicken and serve over rice, as a taco base, or with a side of vegetables.
    Krok 12
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