Save time and maximize your efforts by mixing up two separate chicken marinades and cooking multiple recipes at once. This simple but flavorful meal-prep chicken dinner idea lets you cook ahead and not be bored with your choices by mid-week. Both recipes are roasted together on a baking sheet; a foil barrier keeps them separate. Make this base chicken recipe and use it to create the Meal-Prep Chili-Lime Chicken Bowls & Meal-Prep Curried Chicken Bowls (see associated recipes) for lunch or dinner this week. Source: EatingWell.com, July 2018

Carolyn Casner
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Ingredients

Curried Chicken
Chili-Lime Chicken

Directions

Instructions Checklist
  • To prepare Curried Chicken: Stir yogurt, onion, curry powder, lemon juice, oil, salt and cayenne, if using, together in a medium bowl. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 2 hours or overnight.

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  • To prepare Chili-Lime Chicken: Stir oil, chili powder, lime zest and juice, garlic, cumin and salt together in a medium bowl. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 2 hours or overnight.

  • Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil and create a foil barrier to divide the baking sheet in half.

  • Place the Curried Chicken, in a single layer, on one side of the foil and the Chili-Lime Chicken, in a single layer, on the other side of the foil. Roast until the chicken is cooked through, 15 to 18 minutes.

Tips

To make ahead: Marinate chicken in the refrigerator up to 1 day ahead. Refrigerate cooked chicken for up to 3 days.

Curried Chicken--Nutrition per 1/2-cup serving: 198 calories; 7 g fat (2 g sat); 2 g fiber; 7 g carbohydrates; 26 g protein; 13 mcg folate; 65 mg cholesterol; 4 g sugar; 0 g added sugar; 40 IU vitamin A; 4 mg vitamin C; 114 mg calcium; 1 mg iron; 380 mg sodium; 357 mg potassium. Nutrition bonus: Vitamin B12 (20% daily value). Carbohydrate servings: 1/2; exchanges: 3 lean protein, 1 fat, 1/2 vegetable.

Chili-Lime Chicken--Nutrition per 1/2-cup serving: 196 calories; 10 g fat (2 g sat); 1 g fiber; 2 g carbohydrates; 23 g protein; 4 mcg folate; 63 mg cholesterol; 0 g sugar; 0 g added sugar; 621 IU vitamin A; 3 mg vitamin C; 25 mg calcium; 1 mg iron; 242 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin A (69% daily value). Carbohydrate servings: 0; exchanges: 3 lean protein, 1 1/2 fat.

Nutrition Facts

198 calories; total fat 7.3g 11% DV; saturated fat 1.8g; cholesterol 65mg 22% DV; sodium 380mg 15% DV; potassium 357mg 10% DV; carbohydrates 6.5g 2% DV; fiber 1.8g 7% DV; sugar 4g; protein 25.9g 52% DV; exchange other carbs 1; vitamin a iu 40IU; vitamin c 4mg; folate 13mcg; calcium 114mg; iron 1mg; magnesium 39mg; thiaminmg.

Reviews (1)

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Rating: 5 stars
11/01/2018
Delicious and easy recipe and the plus is that you have chicken two ways for a couple of meals in the week. The curry chicken was especially delicious. Just watch the spices. You can make it as toned down or as hot as you want based on the chili that you use. Try using a non hot paprika or smoked paprika in place of chili. Read More