Meal Prep-Oregano and Feta Chicken
5 Servings:
400 Cals
7g Fat
48g Carbs
38g Protein
INGREDIENTS
700g Diced Chicken Breast
300g Diced onion
300g Diced Red Pepper
300g Cherry Tomatoes
2tbsp Tomato paste
500g Cooked Basmati rice (use 2 packets of pre-cooked rice for ease/time)
90G Feta Cheese (or Greek style salad cheese)
4tsp Oregano (Dried or Fresh)
2tsp Paprika (Any type), Cumin, Turmeric
1tsp Chilli powder (more if you like it spicy)
3 Cloves of Garlic, chopped
1x Chicken or Veg Stock cube
500ml Water
Salt and Pepper to taste
This will make 5 portions (or 8 smaller portions with added salad) and will freeze for up to 3 months and fridge for 3 days. Ensure meals are piping ht before consuming.
- Fry the diced onion and diced Garlic in a pan with a little oil until soft (this may take around 10 mins)
- Add in the diced chicken and fry until colour begins to change.
- Add in 3tsp Oregano and 2tsp Paprika, Cumin, Turmeric, salt and pepper to taste and stir so chicken is coated.
- Add in the diced pepper and cook for 5 mins until it begins to soften a little. If you prefer it a little softer, cook for longer.
- Add in the stock pot and 500ml water, along with the 2tbsp Tomato paste and stir to combine.
- Add in both packs of rice and stir to combine.
- Add in the 300g of Cherry tomatoes, cover and leave to simmer for around 15mins,m stirring occasionally
- Once you are happy with the consistency, add in the crumbled Feta and the remaining Oregano and stir to combine.
- If you are meal prepping, leave to cool before dividing into portions. Food must be cooled before being placed in the fridge/freezer.
Meal Prep-Spring Butter Chicken
5 Servings:
255 Cals
8g Fat
8g Carbs
36g Protein
INGREDIENTS:
700g Diced Chicken Breast
300g Diced onion
200g Sliced Mushrooms
200g Diced peppers
20g Tomato Puree
60g Butter (Any type)
200g Reduced fat soft cheese
2 Cloves of Garlic, diced
Salt and pepper to taste
3tsp Mixed herbs
Coriander to add in last (this can be left out)
This will make 5 portions (or 8 smaller portions with added salad) and will freeze for up to 3 months and fridge for 3 days. Ensure meals are piping hot before consuming.
- Cook the chicken on medium heat in a little oil until brown, then transfer to a plate.
- Fry the onions for 5 mins, also on medium heat, until the onions become soft, then add the garlic, Mixed herbs, salt and pepper. Peppers, Mushrooms, 30g butter and fry a little longer.
- Reduce the heat to low and add in the rest of the butter, tomato puree, soft cheese and stir to combine.
- Leave this to simmer uncovered for 10 mins, then add the chicken back in and simmer for 15 mins more.
- Once you have the desired consistency (I like mine quite saucy) serve with Orzo, rice, veggies or Butternut squash mash.
- If you are meal prepping, leave to cool before dividing into portions and adding in your sides (I like to add Butternut Squash mash and Veggies).
- Food must be cooled before being placed in the fridge/freezer.
Meal Prep- Sweet Paprika chicken (Air fryer)
6 Servings:
163 Calories
4g Fat
2g Carbs
28g Protein
INGREDIENTS:
3 Chicken breasts (total weight will change overall calories, cals listed are based on 500g Chicken)
2tsp sugar (I used white for this recipe, you can use brown and this will slightly change the flavour and be equally as tasty!)
2tsp Sweet Paprika (you can use smoky or spicy Paprika if you prefer)
2tsp garlic powder
2tsp Mixed Herbs
2 tsp Oil
- Slice each chicken breast into 2 to create 2 thinner breasts. This will ensure the chicken is cooked through.
- In a bowl mix all the seasonings including the sugar.
- Cover the Chicken with the seasoning.
- Pre-heat the Air fryer at 200 degrees for 2 mins then add a little oil and place the chicken in the Air fryer and cook for 15mins on 200 degrees, then turn over and cook for a further 8 mins, being sure not to overcook the chicken as the thickness will determine the cooking time.
This recipe will make 6 servings of chicken which can be added to your favourite salads, or served as your evening meal with veggies and rice.