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Mediterranean Chicken Meal Prep


A really simple yet effective meal prep that will last 4 days in the fridge!


A modified version of @emyogifit meal prep box.


This can be easily customised with different veggies, carbs (rice, couscous, potatoes) + condiments, but making sure that you note this will change the macros of the dish!





Serves 4


INGREDIENTS


For the base:

  • 1 cup (180g) couscous (or rice...)

  • 4-5 chicken breast (marinade see below)

  • 3 bell peppers

  • 1 red onion

  • 1 cup cherry tomatoes

  • oregano, salt and pepper

For the toppings:

  • Tzatziki - pre bought or homemade (see below)

  • cucumber

  • feta cheese (25-30g per serving)

Chicken marinade:

  • 220g low-fat greek yogurt

  • 3 garlic cloves

  • 30ml lemon juice

  • 30ml balsamic vinegar

  • oregano, salt and pepper

Homemade tzatziki:

  • 1 cup non-fat Greek yogurt

  • 1 cup finely chopped peeled cucumber

  • 1 Tbsp olive oil

  • 1/2 tsp fine sea salt

  • 1/4 tsp black pepper

  • 2 garlic cloves

  • 1 1/2 Tbsp fresh dill, finely chopped

  • 1 tsp lemon, fresh squeezed


DIRECTIONS

  • Dump all the marinade ingredients into a gallon size ziploc bag, then place the raw chicken in the marinade and let sit in the fridge 1-24 hours

  • Cook the couscous according to package directions

  • Preheat the oven to 180

  • Chop the bell peppers & onions & place them on a parchment lined baking sheet. Spray with olive oil spray + salt, pepper, & oregano

  • Bake the peppers & onions for 20 minutes

  • On a separate tray place the cherry/grape tomatoes. You can keep them whole or slice them in half, or a mix of both.

  • Spray with olive oil, then salt, then bake them for 10 minutes. (Set a timer for 10 minutes with the peppers, then toss the tomatoes in when the timer goes off & reset the timer for 10 minutes for both of them!)

  • Remove the chicken from the marinade & cook on a hot pan. 8-10 minutes total

  • Divide everything into 4 containers

  • Top with sauce/hummus + feta & cucumber AFTER reheating

Macros with tzatziki sauce: 386 calories 37.7P | 4.1F | 49.1C


Macros with tzatziki sauce & 16g fat free feta: 406 calories 41.6P | 4.1F | 49.7C

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