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