Mediterranean Chicken Meal Prep

If you can find yourself a whole chicken for a reasonable price, I highly recommend this recipe for a meal prep.

I have a local grocery store that sells chickens for a buck a pound and I typically try to get a 4-5 Lb bird which will give me about 4 meals for the work week.

Meal Prep

Meals: 4

Total Cooking time: 1 Hour 15 Minutes

Price: $8 – $15

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The Goal is to manage your time, so so i have tried to put the steps together in chronological order. The chicken cooks for an hour at 350 degrees and 15 minutes at 450 degrees, you will need to let the bird rest and prep your lunches, so in total this process will take about 2 hours. If you live in a big city and going out for lunch costs $10 a day, you are saving around $30 for the week, and you will look forward to eating your lunches, I promise!

1. Marinate the Chicken

I try to marinate chicken for at least 24 hours for the flavors to penetrate the flesh, but you can marinate for an hour or two and still have a lot of flavor come through. However, I recommend trying to marinate ahead of time and refrigerating over night.

Marinade

  • 1/2 C Olive Oil
  • 2 Tbsp Balsamic Vinegar
  • 1 TBSP Tumeric
  • 1 Tbsp Smoked Paprika
  • 1 TBSP dried parsley
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • juice of half a lemon

Mix all of the ingredients in a bowl and cover chicken with marinade, I usually spoon the marinade over the bird every so often to make sure the whole bird is marinating.

2. Cook The Chicken

Preheat your oven to 350 degrees

  • 1 Bell Pepper
  • 1 Red onion
  • 4 Roma Tomatoes
  • Yukon Gold Potatoes (optional)
  • 1 tbsp Butter

-Cut all of your veggies into larger slices. I quarter the tomatoes and cut the onion and pepper into about 1 inch by 1/2 inch rectangles.

-Place the Chicken In a large roasting pan or oven safe skillet.

-Surround the chicken with your cut vegetables

-After half hour of roasting toss your vegetables, and butter the skin of the chicken by using a 1/2 TBSP of butter and rubbing onto the skin of the bird (you can heat the butter first and brush on as well, if you don’t want to get your hands dirty)

3. Start cooking your rice and Broccoli 

Rice

  • 1 Cup of Jasamine Rice
  • 1/2 c Sweet onion
  • 1/2 c Fresh Parsley
  • 2 Cups of Chicken Stock
  • 1 Tbsp Tumeric
  • 2 Bay leaves
  • 4 cloves of garlic
  • 2 tbsp olive oil
  • 1 tsp Lemon Juice

– Wash your rice in a strainer in the sink until the water turns clear

– Heat oil in a 12 inch frying pan (if you have a lid that fits) or use a sauce pan on medium high heat

– Mince your onion and garlic and place in hot oil and cook until translucent

– Add the Tumeric and mix everything

– Once mixed add the rice and coat

– Add the chicken stock and bay leaves

– Cover, turn the heat to medium low, and simmer

– Once the rice is finished cooking, add the parsley and a squirt of lemon and mix the rice

Broccoli 

  • 2 Medium size heads of broccoli
  • 1 tsp balsamic
  • 1 tsp garlic powder
  • 1 tsp Lemon juice
  • pinch of salt

– Cut the Broccoli into florets

– Steam the Broccoli for 5 minutes ( if you do not have a steamer, blanch the broccoli  for 3 minutes)

– Mix the broccoli with the garlic powder, balsamic, lemon juice, and salt

– Place the broccoli in the oven with the chicken, you can add to the skillet/roasting pan the rest of the veggies and chicken are in, or you can place the broccoli in its own skillet.

At this point the chicken should have been cooking for about 45-55 minutes depending how long the rice and broccoli took you. 

4. Finish up

– After an hour passes of the bird cooking, take the bird out of the oven

– Turn the heat up to 450 degrees.

– Butter the chickens skin one more time

– Toss the veggies one last time

– Put everything back in the oven for 15 more minutes

– check your rice (it should have been cooking for 20 minutes at this point) if it is still a little under-cooked and there is not any liquid left in the pan you may add some more stock and mix the rice up

– When the rice is finished discard the bay leaves and mix in the parsley

– After the skin is golden brown and the chicken is cooked to about 160 degrees pull out of the oven and let the chicken rest for 20 minutes

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5. you will be eating well all week

– Proportion your rice, veggies, and chicken for 3-4 lunches

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6. Reheating

– If you have a toaster oven at work use it to reheat the chicken! Put it on broil and crisp that skin back up!

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I am sorry i did not have more pictures for this one, I wasn’t sure if I would be sharing this recipe, but it was too good not to!

If you have any questions about this recipe please do not hesitate to reach out!

Thanks for Reading!

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