Sunday, 8 June 2014

Meal Prep - Grilled Chicken with oven baked Vegetables and greens.

No matter if you're working or just have a busy schedule: it's not always easy to prepare a healthy meal for the next day. So sometimes, when time allows it, I fire up the oven on a Sunday evening to prepare lunch for the next three days. Basically you're just cooking a huge portion of whatever you want. I read of many people who prepare all three meals for 5 days - but a) I don't feel comfortable with eating food on Friday that I prepared on Sunday and b) my fridge and freezer are too small for 15 tupperware boxes ;)

So today we'll make three lunches and a little soup on the side. Lets get preping!

For this Meal Prep you will need:
  • Carotts
  • Sweet Potato
  • Parsnips
  • Zucchini
  • Chicken
  • Peas
  • Baby Spinach
  • Worcestershire Sauce 
  • Olive Oil/Butter
  • Spices
  • Carotts
  • Parsnips
  • Sellerie
  • Leek
  • Stock (frozen in the bags)
  • Parsley
  • Milk

Preparation: Preheat the oven at 150°C. Get out your grilling pan (Heat that one up) and two pots, one for the greens and a bigger one for the soup.

Soup: We will start with the thing that takes longest. So take your soup vegetables ...

Peal them and chop them roughly - they will be pureed anyway.

Throw them into a pot and add water. You could also use orcanic stock cubes. Or, if you're like me, you always have leftover stock in your freezer to use for occasions like these.

Vegetables: Now for the lunch: Peal your vegetables and cut them into sticks. (We'll cheat and pretend they're fries :) )

Soup: By now your soup should be boiling.

Vegetables: Throw them into a bowl add a little of Olive oil and Season to taste. I used Worcestershire Sauce, Salt, Garlic Powder, Paprika and Cinamon.

Toss and mix and throw everything onto a baking sheet. Put into the oven for 30-40 Minutes at 150°C.

Chicken: Taking a plastic cutting board, cut the chicken into pieces of similar size.

Since there was enough oil and spice from the vegetables left in the mixing bowl and threw the chicken in there to season it a bit.

Put the meat on the grilling pan.

Greens: This one will be quick. Melt a knob of butter ... (This may look much but it's for three portions)


add baby spinach and wait for it to wilk down ...

Chicken: In the meantime your chicken should we ready to be flipped over and finish it off.

Greens: Add some peas and wait for them to heat up. Season. Done.

Overview: Chicken is done. Greens are done. Soup is done. Vegetables are still not quite done.

Soup: I tried turning my soup into something creamy but to much of the liquid evaporated while cooking.

So I added some milk and it was blending perfectly then.

It's still not enough soup for three days but it's enough as a little dinner for two days.

Vegetables: Finally the last part of the prep is done.

Overview: By the time the Vegetables are done you should be done with everything else. Now all you need to do is assamble your lunch boxes so you only need to grab into the fridge in the morning.

If you're using Weight Watchers, one lunch box has around 7 to 8 ProPoints and the whole soup only has merely 1 ProPoint.

I hope you find the idea of  preparing your food in advance inspireing. Let me know if this is something you do yourself.

Enjoy and be sexy,

1 comment:

  1. The vegetables looks very good! Especially the marinade for them sounds really interesting. I like sweet potatoes very much. I also cook for 2 or more days if i make a bento. But i would never eat the same food three or four times. After the second day i always need to eat something new except for sushi! I really could eat sushi 7 time a week. :-D