Easy Meal Prep: Italian Chicken Bowls
Sometimes a busy schedule makes it seem impossible to cook a nutritious, tasty meal daily. A lifesaver for me is finding and using recipes that meet our “Power Plate” criteria that will leave me with a few days of leftovers.
At Lemond Nutrition, we define a Power Plate as having at least 3:5 of the main food groups incorporated into a meal. For example – proteins, vegetables, and grains are an effortless combination at dinner time. Or a protein, fruit, and veggie is another combination.
Of course, you can always include four or all five food groups with a protein (meat or plant-based), dairy or dairy alternative, fruit, vegetable, and grain/starch.
This Italian chicken recipe is a favorite of mine because it is both tasty and keeps well for leftovers. I can easily throw it in my lunchbox or quickly reheat it after a long day at work. With such a fast-paced lifestyle, it is crucial to consume balanced meals for abundant energy and feel my absolute best.
The Italian chicken meal prep bowls are packed with nutrients and are naturally gluten and dairy free.
Preparation
Total Time: 20 minutes
Prep Time: 15 minutes
Cooking Time: 25 minutes
Ingredients
1 tsp salt
½ tsp pepper
2 tsp marjoram
2 tsp rosemary
2 tsp thyme
1 tsp paprika
2 lbs boneless skinless chicken breast, cut into bite-sized pieces
1 ½ cup broccoli florets
One small red onion, chopped
1 cup cherry tomatoes
One medium zucchini, chopped
One medium zucchini, chopped
2 tsp garlic, minced
2 Tbsp olive oil
2-4 cups cooked brown rice, optional
Directions
Preheat oven to 450℉. Line a baking sheet with aluminum foil and set aside.
In a small bowl, mix all of your seasonings and spices
Place the chicken and vegetables onto the baking pan. Sprinkle the herbs and garlic onto the chicken and vegetables evenly and drizzle with olive oil.
Bake for 20 to 25 minutes.
Broil for 1-2 minutes to brown chicken
Place ½ cup of cooked rice into four individual meal prep containers
Divide the chicken and vegetables evenly on top of the rice
Cover and store in the fridge for 3-5 days or serve for dinner to your family!
About Abby Coleman, Medical Center Healthcare Dietetic Intern
Hi there! My name is Abby Coleman, and I am currently a Dietetic Intern with Medical City Healthcare. I graduated with my Bachelor’s in Nutrition and Dietetics from Texas Tech University. I was born and raised in Denton, Texas. In my free time, I enjoy spending time with friends and family, working out, shopping, and trying new foods!
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