Meal-Prep Curried Chicken & Chili-Lime Chicken

Meal-Prep Curried Chicken & Chili-Lime Chicken

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From: EatingWell.com, July 2018

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.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Curried Chicken
  • ¾ cup low-fat plain yogurt
  • ⅓ cup grated onion
  • 2 tablespoons mild curry powder
  • 1½ tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  • ¼ teaspoon cayenne pepper (optional)
  • 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
  • Chili-Lime Chicken
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chili powder
  • 1 teaspoon lime zest
  • 1½ tablespoons lime juice
  • 2 cloves garlic, grated
  • 1 teaspoon ground cumin
  • ½ teaspoon salt
  • 1 pound boneless, skinless chicken breast, cut into 1-inch pieces

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. Preheat oven to 400°F. Line a rimmed baking sheet with foil and create a foil barrier to divide the baking sheet in half.
  4. 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.
  • 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 ½-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: ½; exchanges: 3 lean protein, 1 fat, ½ vegetable.
  • Chili-Lime Chicken—Nutrition per ½-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, 1½ fat.

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