Spiced Chicken and Veggies – Meal Prep Friendly

Spiced Chicken and Veggies – Meal Prep Friendly

Are you sick of having bland food when eating healthy? We are happy to say that this spiced chicken and veggies are far from bland! What makes the flavor so spectacular is our special spice mix…

Spiced chicken and veggies, perfect for meal prep!

This recipe does call for a handful of spices, to make the chicken and veggies pop with spicy flavor! Gather 1 tbsp. paprika, 1 tbsp. garlic powder, 1 tsp. garlic powder, 1 tsp. chili powder, 1 ½ tsp. thyme, 2 tsps. onion powder, ¼ tsp. salt, and ½ tsp. pepper.

Yes, that’s a lot of spices, but it’s what makes the recipe!

Spiced chicken and veggies ingredient list!

You will also need 4 small chicken breasts (we used Nature’s Promise), 2 tsp. extra virgin olive oil, 1 package of frozen stir-fry vegetable mix, and cooked brown rice.

Preheat the oven to 400 degrees. Then rinse off the chicken breasts with cold water and pat them lightly to dry. Place the chicken breasts on a large cookie sheet.

Then mix all of your spices together in a small bowl.

Spices for spiced chicken and veggies!Take a teaspoon full of the spice mix and drop one scoop on each of the chicken breasts.  Using your hands, lightly rub in the spices on top of the chicken breasts. Then flip the chicken over and repeat rubbing in the spices on this side.

Spiced chicken and veggies

Now it’s time to spice up the veggies!

Dump the vegetable mix into a large bowl and pour the olive oil over the veggies. Then sprinkle 1 teaspoon of the spice mix over all of the vegetables. Using your hands, mix around the veggies so they all have a few spices and oil on them. Then scatter the veggies around the chicken on the cookie sheet.

Spiced chicken and veggiesPlace the sheet in the oven for 15 minutes, or until the chicken is cooked. When the chicken is fully cooked remove the sheet from the oven and place just the chicken on a plate to rest. Then mix around the veggies all over the pan so they are not as close as they previously were with the chicken.

Set your oven to broil on high and put the veggies back in for 5 more minutes. This will give the veggies some nice color and takes the flavor to the next level!

Spiced chicken and veggies

When the five minutes is up you’re ready to eat! We divided the veggies into 4 servings and made some fresh brown rice to serve with it.

Spiced chicken and veggies, perfect for meal prep!

This spiced chicken and veggies are healthy and full of flavor!

 

Spiced Chicken and Veggies – Meal Prep Friendly

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Yield: 4 servings

Calories per serving: 328

Ingredients

  • 4 small chicken breasts (we used Nature's Promise)
  • 1 tbsp. paprika
  • 1 tbsp. garlic powder
  • 1 tsp. garlic powder
  • 1 tsp. chili powder
  • 1 ½ tsp. thyme
  • 2 tsps. onion powder
  • ¼ tsp. salt
  • ½ tsp. pepper
  • 2 tsp. extra virgin olive oil
  • 1 package of frozen stir-fry vegetable mix (we used Legman's Far east Stir-Fry)
  • 3 cups cooked brown rice

Instructions

  1. Preheat the oven to 400 degrees. Rinse off the chicken breasts with cold water and pat them lightly to dry. Place the chicken breasts on a large cookie sheet.
  2. Mix all of your spices together in a small bowl.
  3. Rub 1 teaspoon of the spice mix on top of each chicken breast. Then repeat on the other side of the chicken.
  4. Next, dump the vegetable mix into a large bowl and pour the olive oil and spices over them. Using your hands mix around the veggies so they all have a little bit of spices and oil on them.
  5. Then scatter the veggies around the chicken on the cookie sheet. Bake for 15 minutes, or until the chicken is cooked.
  6. Once the chicken is cooked take the pan out of the oven and put the chicken on a plate to rest. Then mix the veggies all over the pan so they are more separated from each other. Set your oven to broil on high and put the veggies back in for 5 more minutes.
  7. Serve the spiced chicken and veggies with some brown rice and enjoy your healthy meal full of flavor!

Notes

Calories are calculated based off of one serving containing 3/4 cup of long grain brown rice. Calories may vary slightly depending on which vegetables and chicken are selected.

http://yescharm.com/2016/09/13/spiced-chicken/

 

Spiced chicken and veggies. A healthy meal perfect for meal prep too!

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