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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.

Source: EatingWell.com, July 2018

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Recipe Summary test

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; carbohydrates 6.5g; dietary fiber 1.8g; sugars 4g; fat 7.3g; saturated fat 1.8g; cholesterol 65.4mg; vitamin a iu 40.1IU; vitamin c 3.6mg; folate 13.3mcg; calcium 114.4mg; iron 1.4mg; magnesium 38.5mg; potassium 356.5mg; sodium 379.5mg; thiamin 0.1mg.
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