When it comes to meal prepping, I keep it simple… But of course, I still keep it tasty. Life is busy, and sometimes it is easier to reach for something quick, perhaps not so healthy or good for you because you do not feel like cooking anything. Well, what if that something quick was a beautifully prepared chicken dish that you meal prepped already? This recipe is quick, easy to make, healthy and delicious. Not to mention that, with a different sauce or dressing every night, it will taste like 4 different meals.
*South Carolina product
*Chicken Breast, 1 – 1 1/4 pounds
*Your Favorite Seasoning Blend, as needed
*Assortment of Vegetables, 6-7 cups
Olive or Avocado oil, as needed
Salt, as needed
Pepper, as needed
Oregano, dry, as needed
*Dressing or *Sauce, as needed, on side
Water, 4 cups
*Carolina Plantation White Rice, 1 1/2 cup
Coriander, ground, or seeds, pinch
Salt, 1 -2 teaspoons
Black pepper, pinch
*Butter, unsalted, 1 tablespoon
Lets Get Cooking:
Prepare your rice: In a small sauce pot, bring 4 cups of water, coriander, salt, pepper, and butter to a simmer, then stir in rice. Bring the rice to a gentle simmer, reduce heat to a low flame, just enough to hold the simmer, cover, and allow to simmer for about 18–20 minutes until tender (it may be a little less time.) When it is ready, set aside covered. Fluff with a fork when you are ready to serve.
Preheat your outdoor grill to 450 degrees, clean and oil the grates. Season both sides of your chicken using your favorite seasoning blend and drizzle with a little oil on both sides to coat completely. Set aside until after you cook your vegetables.
While the rice is cooking, prepare all your vegetables, taking into consideration of size of your cut and cooking times. The vegetables that take longer to cook should be kept separate than a vegetable that cooks quickly. In a large pan, heat up some oil, over a medium high heat, adding enough oil to have a very thin layer covering the pan. Add the brussel sprouts and broccoli first, season with salt, pepper and oregano, cook until they start to brown and soften. Then add the squash, mushrooms, leeks and shallots, seasoning with a little more salt, pepper and oregano. Continue to cook stirring frequently until all the veggies are cooked through. Toss in the tomatoes and stir for about 10 seconds. Taste your vegetables and add more seasoning as desired. Remove the pan from the heat and set aside.
Place your chicken in the center of a hot grill. Cook for about 3-4 minutes on each size, depending on the size of your chicken. Be sure to cook your chicken until it reaches an internal temperature of 165 degrees.
Using Tupperware or meal prep containers, layer the rice first, then the vegetables and then top with chicken. Serve your meal with a side of your favorite sauce or dressing. I recommend a Balsamic Vinaigrette or Honey Mustard.
For a printable version or to view the PDF, click here.