Main
High Protein Chicken & Veggie Meal Prep
35 minServes 3Nutri-Score B€€
B
35 min
35 minHigh Protein Chicken & Veggie Meal Prep
what you need
Ingredients
chicken thighs (boneless, skinless)Meat425 g
salt (to season each side)Spices3 g
black pepper (to season each side)Spices2 g
smoked paprika (to season each side)Spices4 g- cayenne pepper (to season each side)Spices2 g
cooking spray (to coat the chicken)Pantry5 ml
onion (diced)Produce1 piece
garlic (minced)Produce3 pieces
zucchini (diced)Produce1 piece
mushrooms (sliced)Produce150 g
cooked rice (cooked)Grains450 g- Frank's RedHot saucePantry30 ml
low fat shredded cheese (shredded)Dairy90 g
olive oil (for the pan)Pantry15 ml
per serving
Nutrition
448kcal
- Carbs
- 43 g
- Proteins
- 35 g
- Fat
- 15 g
what you’ll use
Tools
Air fryer
Frying pan
Mixing bowl
Kitchen thermometer
meal prep container ×3
step by step
Method
- Step 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.
- Step 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).
- Step 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.
- Step 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.
- Step 5
Portion and serve
- Divide into your containers and add the chicken on top.