Grilled Chicken Meal Prep

This meal prep is super basic and so easy! The Napolitano sauce is such a great addition as it complements the chicken well! If you're feeling fancy, sprinkle a little mozzarella on top and make it like a parmigiana! This meal will do three of my meals. I use 1/4 cup brown rice, 1/3 of the chicken, 1 cup of cooked vegetables and a heaped spoon of the Napolitano sauce in each meal, but as always... change for your own nutritional needs :) 

Ingredients:

2 medium carrots, peeled 
1 broccoli head, chopped into bite size pieces
1 large zucchini, washed and sliced thinly
1 large red onion, cut into quarters
2 chicken breast fillets
3/4 cup of Napoletana sauce (see DIY recipe!) 
3/4 cup brown rice (cooked)

Chicken seasoning:
Pinch of salt 
Pinch of pepper
1 tsp dried oregano
1/2 tsp smoked Paprika
1 Garlic clove, crushed
1 tsp olive oil

Napolitana Sauce:
1 400g cans of crushed tomatoes
1 garlic clove, crushed 
1 Tbsp. of dried oregano
1 brown onion – diced
Half a small red chilli – chopped finely
Generous pinch of Salt and pepper
Pinch of sugar
5 fresh basil leaves

Directions:

  1. Cut excess fat off of chicken breast and season with salt, pepper, garlic, paprika, olive oil and dried oregano.
  2. Heat a small pan with a splash of olive oil over medium to high heat.  Cook chicken breast until completely cooked through. Around 10-12 minutes).
  3. Cook brown rice according to packet instructions.
  4. Heat another small pan over medium heat with a small splash of olive oil and cook the onion, broccoli, zucchini and carrots until cooked to your liking. Season with salt and pepper.
  5. If making the Napolitano sauce yourself, start by heating a small splash of olive oil into a small pot. 
  6. Add onion, garlic and chilli into the small pot and cook for 2 minutes. Add in the crushed tomatoes and season with salt, pepper, oregano, sugar and fresh basil leaves. 
  7. Leave the sauce to simmer for 10 minutes on a low heat. 
  8. Slice the cooked chicken breast and seperate into three seperate equal amounts. 
  9. Evenly divide the vegetables, brown rice and chicken into three seperate containers.
  10. Top each container with a heaped spoonful of napolitana sauce. You may have some sauce left over, so either freeze or save in the fridge for up to a week! 

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