Tag Archives: Food

Sweet and Spicy Chicken Drumsticks

IMG_4852

In my original guide on meal prepping, I wrote about my love for the oven. I find it to be the quickest, easiest, and cleanest way of preparing my meals. The best part is that there’s no continuous stirring, flipping, or mixing. I just set my timer and get cracking on preparing other parts of my meal for the week. With a 40 minute bake time, this recipe leaves you with delicious chicken and 40 minutes of golden prepping time!

Use those 40 precious minutes to prepare a veggie and a carb to pair this chicken with. There’s no correct or incorrect way to prep. Chose foods that you enjoy and that fit your nutritional goals. I like to pair this chicken with sriracha potatoes and asian-style green beans. It also pairs well with rice, quinoa, broccoli, and snap peas. Don’t be afraid to experiment! Try out this recipe and let me know what you think. Hopefully you’ll enjoy it as much as I do!

Don’t forget to subscribe (click subscribe tab above) to stay in the meal prepping loop!

Sweet and Spicy Chicken Drumsticks

Ingredients

10 Chicken Drumsticks
4 Tablespoons of Honey
2 Tablespoons of Reduced Sodium Soy Sauce
1 Tablespoon of Sriracha Sauce (Less or More Based on Your Preference)
1/2 Teaspoon of Sesame Oil
1 Teaspoon of Garlic Powder
1 Teaspoon of Onion Powder
1/4 Teaspoon of Ginger (Freshly Grated or Powdered) [Optional]
2 Teaspoons of Sesame Seeds [Optional]

IMG_4856

Instructions

  1. Line baking dish with parchment paper or greased aluminium foil and preheat oven to 375° F.
  2. If you want to get rid of excess fat, remove the skin from the chicken. If not, skip this step entirely.
  3. Combine all ingredients except for chicken in a medium to large sized bowl. Stir.
  4. Add chicken and mix until all pieces are coated evenly.
  5. Transfer chicken onto baking dish leaving space between each piece. Place in preheated oven.
  6. After about 20 minutes, brush any remaining marinade onto the chicken. Continue baking for an additional 20 minutes or until the internal temperature reaches at least 165°F (74° C).

Nutritional Information (Per Drumstick):

120 Calories
4 g Fat
8 g Carb
12 g Protein

Tagged , , , , , , , ,

Salsa Chicken with Black Bean & Veggie Quinoa

Follow us on instagram and twitter!

IMG_3472 (2)

Salsa Chicken is a popular dish among meal preppers. It’s cheap, easy to prepare, and absolutely delicious. Best of all, it keeps well for an entire week. Pair it with Black Bean & Veggie Quinoa + your favorite veggie and you’ve got yourself a weeks worth of balanced meals! Whether you’re a prepping pro or a complete amateur, these fool proof recipes will leave you with delicious meals all week long! This step by step guide will help you get your meal prepping done as quickly and effortlessly as possible.

GROCERY LIST 

  • 2-4 Chicken Breast. [More if you want to increase your protein intake]
  • 1 can of Black Beans
  • 1 Jar of Salsa
  • 1 Red Bell Pepper
  • 1 Red Onion
  • 1 Jalapeno
  • 2 Limes
  • Olive Oil
  • Quinoa
  • Spices: Salt, Pepper, Paprika, Ground Cumin, Garlic Powder, Onion Powder, Chili Powder

STEP BY STEP GUIDE TO PREPPING IN LESS THAN 1.5 HOURS 

[Complete Recipes Below]

Step 1: Preheat your oven to 375 degrees F.

Step 2: Wash and dice 1 Red Bell Pepper & 1 Red Onion.

Step 3: In a dutch oven or baking dish, add all Salsa Chicken ingredients and cover. Place in oven for 1 hour if frozen or about 45 minutes if fresh. Keep track of time by setting a timer or writing down the time that your chicken went into the oven.

IMG_3413 (2)

Step 4: If your Quinoa is not pre-rinsed, rinse it now and set it aside. Add 1 tsp of oil to a small-medium sauce pan over medium heat. Add the rest of the red onion that you diced earlier and saute until it’s translucent. Add rinsed quinoa and let the quinoa toast in the pan for 2-3 minutes or until you hear popping sounds. If you rinsed your quinoa, it should be dry at this point. Add 2 cups of hot water and let it come to a boil. Once boiling, reduce heat to low, cover, and let cook for exactly 15 minutes. Set another timer or write down the time you covered the quinoa to keep track.

Step 5:  Cut 1/2 a jalapeno if you want a spicy kick added to your quinoa. If not, proceed to adding all your quinoa ingredients to a bowl. You can add everything but the quinoa… that should be cooking!

Step 6: Once the quinoa is done, add it directly to the bowl with the rest of the ingredients. You don’t need to let it cool. Voila! Your quinoa is done!

IMG_3464 (2)

Step 7: Once your chicken is done, you have a few options. You can either leave it whole, cut the breast pieces in half, or shred the chicken. I prefer to shred it so that the sauce coats all of it.

IMG_3452 (2)

Step 8: Portion your quinoa and chicken into 5 containers and refrigerate.

IMG_3467 (2)

Step 9: Give yourself a huge pat on the back… your prepping is done!

Note: It’s best to balance your meals by adding 1 carb + 1 protein + 1 veggie to every meal container. I paired this meal with a small spinach salad to get some greens in! Add your favorite veggie for a complete and balanced meal.

RECIPES 

Salsa Chicken 

  • 2-3 Chicken Breasts [Fresh or Frozen]
  • 1 + 1/2 Cup Mild or Medium Salsa [Preferably a low-sugar variety]
  • 1/2 of a Red Bell Pepper, Diced
  • 1/2 Red Onion, Diced
  • 1/2 tsp each: Paprika, Onion Powder, Garlic Powder, Ground Cumin
  • 1/4 tsp Chilli Powder (optional)

Preheat your oven to 375 degrees Fahrenheit. Combine all ingredients in a dutch oven or baking dish. Cover and bake for approximately 1 hour if chicken if frozen, 45 minutes if fresh. Shred chicken if desired.

Black Bean & Veggie Quinoa 

  • 1 Cup Quinoa
  • 2 Cups of Hot Water or Broth
  • 1 Cup Black Beans
  • 1/2 of a Red Onion, Diced
  • 1/2 of a Red Bell Pepper, Diced
  • 1/2 of a Jalapeno Pepper Without Seeds, Finely Sliced (Optional)
  • 1+2 tsp Olive Oil
  • Juice of 1.5 limes
  • 1/2 tsp each: garlic powder, ground cumin, onion powder
  • Dash of Black Pepper

Rinse Quinoa unless it has been pre-rinsed and set aside. Saute red onion in 1 tsp of olive oil over medium-low heat until translucent. Add quinoa and cook for 2-3 minutes until you hear popping sounds. Quinoa should be slightly toasted. Add 2 cups of hot water/broth and bring ti a boil. Once boiling, cover, reduce heat to low and allow to cook for 15 minutes. Combine all other ingredients in a bowl. When quinoa is cooked, add quinoa and mix.

381 Cal Per Serving: 47 g Carbs, 7 g Fat, 37 g Protein

Tagged , , , , , , , , ,