Chicken is a go-to protein for meal preppers everywhere. This is why chicken meal prep is perfect for kitchen newbies. Once you get some basic info down on how to safely work with this flavorful fowl, you’ll be well on your way to working wonders with your kitchen whip-ups. Let’s talk all things chicken and explore some meal prep recipes. Specifically, chicken meal prep recipes!
Reasons Why Chicken Is Number One in the Pecking Order
We could spend all day covering the reasons why chicken should be a part of every meal prepper’s life, but we’ll focus on just a few.
Chicken Is Versatile
No matter how you slice it, chicken is one of the most versatile ingredients in any kitchen. You can use chicken breasts, the thighs Here are just a few of the ways chicken is versatile:
- It can be cooked in many different healthy ways - baked, broiled, sauteed, in a skillet, on a sheet pan, in a slow cooker, in an instant pot, etc.
- It is easily used in recipes with different flavors and cultural flair - Italian, Chinese, Mexican, Caribbean jerk chicken, and anything in between.
- It can be used for leftovers. If one piece is too much for you tonight, toss it in the fridge and repurpose it later. You can add a new spice the next day to change the taste and create a new dish entirely.
- It can be stored for long periods. If you see you can’t prep your chicken by the expiration date, or if you find a great sale and know you can’t use it all before the chicken turns funky, toss it in the freezer.
Chicken Is Healthy
Provided you don’t fry it and use either chicken breast or chicken thighs in most recipes, chicken is a very healthy, lean meat. If your meal prep goals center around weight loss or maintenance, a chicken should be in every healthy meal prep that you make.
Plus, chicken pairs perfectly with a wide variety of other healthy foods. You can make a meal prep bowl with cauliflower rice, kale, sweet potatoes, chickpeas, and a lemon drizzle. Or, try making a salad with quinoa, tomatoes, bell peppers, and a tasty cilantro-lime chicken (yum!).
Chicken Is Accessible and Affordable
You will never be running around like a chicken with your head cut off searching for this popular poultry. Every grocery store carries chicken. Also, chicken is a protein that is very affordable for every budget. If you find this fowl on sale, stock up and save it for later, making it even more savings-savvy.
You can also make healthy chicken recipes with almost anything in your pantry. Pasta is easy and a great way to make chicken meal prep bowls. You can also make wraps with chicken and veggies, cheese, and condiments like salsa. Or, try some rice noodles to make stir fries that are healthy and homemade.
There Is No Reason To Fear Chicken in the Kitchen
Yes, you’re new to the kitchen. Yes, chicken can be hazardous if not handled correctly. But there is no need to be scared of cooking chicken if you follow a few simple precautions.
- Eat it or freeze it within three days of purchase. If it turns funky, you can get sick.
- Thaw it the right way. Don’t thaw chicken on the counter. If it is exposed to room temperature too long, bacteria will collect. Instead, thaw it in the fridge or a bowl of cold water.
- Make sure the internal temp reaches165 when you cook it. If it’s not thoroughly cooked, again, you could get sick. We know you’re new to the kitchen, so if you don’t have a food thermometer, definitely consider buying one.
When handling chicken, remember:
- To avoid cross-contamination, use a dedicated cutting board and knife.
- Avoid wooden cutting boards. Because the wood is porous, bacteria can be difficult to eliminate.
- Do not allow juices to touch other things. If it does, make sure to disinfect what it touches.
- After you handle chicken, don’t touch anything else until you wash your hands with soap and water for at least 20 seconds.
Need-to-Know for Newbies Planning To Prep
Designed to help you cut down on time spent on tasks in the kitchen, meal prepping can also help you manage your weight by making sure that you are correctly portioning your meals. The following are a few suggestions to help you transition into prepping as painlessly as possible:
- Studies suggest that because we eat with our eyes first, containers or plates that are bright colors make food look irresistible, making you want to eat more. Opting for neutral or black containers will tell your brain to slow its roll.
- Make sure that your meals consist of the proper portions and that you include snacks. A healthy snack will help keep you from feeling like you’re hungry between meals. This will promote an overall more nutritious diet.
Here are some tips to follow about what to eat and when you should eat:
- Breakfast should start with some carbs to amp up your metabolism.
- Your brunch snack will help to stabilize blood sugar.
- Lunch should be lean meat packed full of protein, some veggies for carbs, and some antioxidants that will give you the energy to kick it into high gear and help you make it to your next meal without feeling famished.
- Fighting fat, amping up metabolism, and increasing energy is the three-pronged purpose of your afternoon snack.
- Dinner done right will include a punch of protein and cooling it with the carbs. This will help promote better sleep and reduce fat storage while resting.
Don’t try to do everything when you’re new to prepping. If you are not ready to take on every meal for the week, start with one. Try prepping one large meal that you can split up and make two or three lunches out of to take to work and start slow. Then, once you’ve got your footing, add on.
Let’s Talk About Chicken
We’ve imparted all of the wisdom we have to offer, and now it’s time to take action. You must now stand on your own and begin this journey into meal prepping your chicken meals. We’re going to give you a recipe suggestion, and then you’re flying solo. Trust us, if we can do this stuff, so can you.
Chicken Fried Rice
Chicken fried rice is a great recipe to make extra of and split it up. You can make two or three lunches for the week. When you think about cooking one time and making three healthy lunches out of it, that’s a great return on your time and money.
Ingredients:
- Chicken breast
- Brown rice
- Peas
- Carrots
- Green onions
- Eggs
- Broccoli
- Sea salt
- Garlic powder
- Low-sodium soy sauce
- Black pepper
To simplify at first, we’d recommend brown rice that is in a microwavable bag. It can be ready in about 90 seconds. As far as the veggies go, we recommend a bag of frozen mixed vegetables.
And, while it might not be optimal as far as retaining nutrition, if you are still a little chicken when it comes to preparing and handling the breast the recipe calls for, you can opt for a can of all-white-meat chicken breast.
Depending on which type of chicken you use, the cooking time of the recipe will vary. However, for argument’s sake, we will say we are opting for the canned version.
- Toss the rice in the microwave and cook it per the bag’s directions.
- In a steamer, add in the mixed veggies and broccoli and cook according to the directions.
- Scramble up an egg or two.
- In a pan, include chicken and the remaining ingredients. Using canned chicken, you will simply heat the ingredients to your liking.
Once everything has cooked properly, add the veggies, eggs, and rice to the sauté pan and stir all ingredients together.
Once the food has been combined, separate it into three equal portions, and then you have three lunches prepped and ready to go. The entire process probably took you less than 30 minutes. Finally, you have a healthy, properly portioned lunch.
The Chicken Has Come Home To Roost
Now, wasn’t that fun? Hopefully, you feel less chicken when it comes to meal prepping, even though you’re just starting out in the kitchen. Understanding how to correctly handle raw chicken has undoubtedly increased your confidence.
Meal prepping is an awesome way to watch your weight, count calories, save some time and money, and make you feel like a big-time boss in the kitchen rather than trying to fly the coop because you have no confidence. Don’t forget to try your own healthy meal-prep recipe too. Give it a whirl and soon you’ll be ready to rock and roll!
Sources:
What Is Chicken? Benefits, Nutrition, How to Thaw and Cook and More | Everyday Health