Meal-Prep Curried Chicken & Chili-Lime Chicken

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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.

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Prep Time:
40 mins
Additional Time:
2 hrs 10 mins
Total Time:
2 hrs 50 mins
Servings:
8
Yield:
8 servings

Ingredients

Curried Chicken

  • ¾ cup low-fat plain yogurt

  • cup grated onion

  • 2 tablespoons mild curry powder

  • 1 ½ 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

  • 1 ½ 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

Directions

  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 degrees 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.

Notes

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.

Associated Recipes

Meal-Prep Chili-Lime Chicken Bowls

Meal-Prep Curried Chicken Bowls

Nutrition Facts (per serving)

198 Calories
7g Fat
7g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 198
% Daily Value *
Total Carbohydrate 7g 2%
Dietary Fiber 2g 6%
Total Sugars 4g
Protein 26g 52%
Total Fat 7g 9%
Saturated Fat 2g 9%
Cholesterol 65mg 22%
Vitamin A 40IU 1%
Vitamin C 4mg 4%
Folate 13mcg 3%
Sodium 380mg 17%
Calcium 114mg 9%
Iron 1mg 8%
Magnesium 39mg 9%
Potassium 357mg 8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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