Monday, October 29, 2018

Chicken Meal Prep Lunches 
Lemon Caper Chicken with Potatoes & Cajun Spiced Chicken Salad with a Lemon Tahini Dressing

This week I switched it up and did two different chicken dishes for my lunches this week.
The first one is made with chicken breast, braised in a white wine, lemon, caper, and butter sauce and served with sauteed sweet and regular potatoes.
The second one is Cajun spiced chicken breast served with spring mix salad, fresh avocado, red bell pepper, and jalapeno and served with a side of lemon tahini dressing.

Total cook time to prepare 4 servings of the different lunches is about 45 minutes. 

4 oz chicken breast, salad, with dressing 
370 calories 
22 g Fat 
6 g Polyunsaturated Fat 
11 g Monounsaturated Fat
4 g Saturated Fat 
9 g Carbohydrate
5 g Dietary Fiber 
37 g Protein 

4 oz chicken breast, potatoes, with sauce
320 calories 
7 g Fat 
20 g Carbohydrate
2.5 g Dietary Fiber 
37 g Protein 
100% DV Vitamin A

Chicken breast is a great lean protein to include in your diet, providing excellent source of high quality protein and easy to flavor for you favorite meals ! 


CHICKEN SALAD: (2 servings)
8 oz Chicken Breast
2 cup Spring Mix
1 Red Bell Pepper
1 Jalapeno
1/2 Avocado
1 Tablespoon grape seed oil
Seasoning for chicken: Salt, Pepper, Paprika, Cayenne Pepper
Dressing: 1 Tablespoon Olive Oil, 1 Tablespoon Tahini Paste, 1/2 Lemon, 1 teaspoon Greek Yogurt, 1 garlic clove, Salt, Pepper, Cumin

CHICKEN w/ POTATOES: (2 Servings)
8 oz Chicken Breast
1 c Chopped Potatoes
1/2 c Chopped Sweet Potatoes
1/4 c White Wine
1 teaspoon Capers
1 teaspoon Salted Butter
1/2 Lemon
Seasoning for chicken: Salt, Pepper, Oregano, Basil, Red Pepper Flakes

How To Make It: 

1.In a skillet add 1 Tablespoon of grape seed oil.
2. Add 8 oz of chicken breast and season with salt, pepper, paprika, and cayenne pepper and cook for about 12 minutes or until fully cooked (no pink inside).
3. Assemble 2 servings of Spring Mix in container and add avocado, bell pepper, and jalapeno.

4. In a food processor add 1 garlic clove, 1 tablespoon tahini paste, 1 teaspoon greek yogurt, juice of 1/2 a lemon, cumin, salt, pepper, and 1 tablespoon olive oil. Blend together and place 2 servings in bags to-go.
5. Add cooked chicken on top and store in fridge for up to 1 week.

1. In a skillet add 1 teaspoon of salted butter to a skillet. Add 8 oz chicken breast and season with salt, pepper, oregano, basil, and red pepper flakes.
2. After about 10 minutes of the chicken cooking, add wine, capers, and lemon juice. Simmer for about 8 minutes.
3. In same skillet add chopped potatoes and same seasoning as used in chicken and cook until potatoes are tender. 
Place in containers and store in fridge for up to 1 week. 

Enjoyyy :) 

No comments:

Post a Comment