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.

Carolyn Casner
Source: EatingWell.com, July 2018

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Recipe Summary

active:
40 mins
total:
2 hrs 50 mins
Servings:
8
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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; protein 25.9g 52% DV; carbohydrates 6.5g 2% DV; dietary fiber 1.8g 7% DV; sugars 4g; fat 7.3g 11% DV; saturated fat 1.8g 9% DV; cholesterol 65.4mg 22% DV; vitamin a iu 40.1IU 1% DV; vitamin c 3.6mg 6% DV; folate 13.3mcg 3% DV; calcium 114.4mg 11% DV; iron 1.4mg 8% DV; magnesium 38.5mg 14% DV; potassium 356.5mg 10% DV; sodium 379.5mg 15% DV; thiamin 0.1mg 8% DV.

Reviews (1)

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1 Ratings
  • 5 star values: 1
  • 4 star values: 0
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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