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:
- Cut excess fat off of chicken breast and season with salt, pepper, garlic, paprika, olive oil and dried oregano.
- 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).
- Cook brown rice according to packet instructions.
- 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.
- If making the Napolitano sauce yourself, start by heating a small splash of olive oil into a small pot.
- 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.
- Leave the sauce to simmer for 10 minutes on a low heat.
- Slice the cooked chicken breast and seperate into three seperate equal amounts.
- Evenly divide the vegetables, brown rice and chicken into three seperate containers.
- 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!
