20 Mediterranean Chicken Meal Prep Ideas
Did you know that the Mediterranean diet is consistently ranked as one of the healthiest eating patterns worldwide? If you’re looking to boost your meal prep game while savoring delicious flavors, you’re in for a treat! In this blog, we’ll explore 20 mouthwatering Mediterranean chicken meal prep ideas that not only bring vibrant tastes to your table but also provide balanced nutrition to fuel your week. Get ready to discover a world of zesty lemon, aromatic herbs, and wholesome ingredients that will make your meal prep both exciting and satisfying!
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Lemon Herb Grilled Chicken Bowls
This Lemon Herb Grilled Chicken Bowl is a refreshing, zesty dish that balances vibrant flavors with the nourishing goodness of fresh ingredients.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/4 cup olive oil
- 2 lemons, juiced and zested
- 3 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups cooked quinoa
- 2 cups mixed greens
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup feta cheese, crumbled (optional)
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Instructions:
1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, basil, salt, and pepper to create a marinade.
2. Place chicken in a resealable bag or shallow dish and pour the marinade over it. Seal or cover and refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat. Remove chicken from the marinade and discard the marinade.
4. Grill the chicken for about 6-8 minutes on each side, or until fully cooked through and juices run clear.
5. Allow the chicken to rest for 5 minutes before slicing it.
6. In a bowl, layer quinoa, mixed greens, cherry tomatoes, cucumber, and sliced chicken on top.
7. Sprinkle with feta cheese if desired, and serve immediately.
Tips:
- Marinating the chicken overnight enhances flavor and tenderness.
- Substitute quinoa with brown rice or couscous for a different base.
- Feel free to add any seasonal vegetables to the bowl for extra nutrition.
Mediterranean Chickpea Chicken Salad
This Mediterranean Chickpea Chicken Salad is a vibrant and nutritious dish, bursting with fresh flavors and wholesome ingredients!
Ingredients:
- 1 cup cooked chicken, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Instructions:
1. In a large mixing bowl, combine the cooked chicken, chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
2. In a separate small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine all the ingredients evenly.
4. Taste and adjust seasoning if necessary, adding more salt or lemon juice as desired.
5. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.
Tips:
- For extra crunch, add some chopped bell peppers.
- This salad can be made ahead of time and kept in the refrigerator for up to 2 days.
- Experiment with different herbs like dill or mint for a twist on flavor.
Spicy Chicken Souvlaki Meal Prep
This Spicy Chicken Souvlaki Meal Prep offers bold flavors and a healthy twist, perfect for a flavorful week of lunches.
Ingredients:
- 1.5 pounds chicken breast, cut into bite-sized pieces
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic, minced
- 2 teaspoons paprika
- 1 teaspoon cayenne pepper
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1 cup bell peppers, chopped
- 1 cup red onion, diced
- 4 cups cooked brown rice or quinoa
- 1/4 cup fresh parsley, chopped (for garnish)
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Instructions:
1. In a bowl, whisk together olive oil, lemon juice, minced garlic, paprika, cayenne pepper, oregano, salt, and black pepper.
2. Add the chicken pieces to the marinade and let it sit for at least 30 minutes, or up to overnight in the refrigerator for maximum flavor.
3. Preheat the grill or a grill pan over medium-high heat.
4. Thread the marinated chicken, cherry tomatoes, bell peppers, and red onion onto skewers.
5. Grill the skewers for about 15-20 minutes, turning occasionally until the chicken is cooked through and has nice grill marks.
6. Serve the skewers over a bed of cooked brown rice or quinoa, and sprinkle with fresh parsley for garnish.
Tips:
- For even more flavor, add a pinch of chili flakes to the marinade.
- Feel free to mix in other vegetables like zucchini or mushrooms based on your preference.
- This dish stores well in the fridge, making it perfect for meal prep; just reheat before serving.
- For a lighter option, skip the rice and serve the souvlaki over a fresh salad.
Greek Lemon Chicken with Quinoa
This Greek Lemon Chicken with Quinoa recipe combines bright citrus flavors with wholesome grains, making it a refreshing and nutritious meal.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup quinoa, rinsed
- 2 cups chicken broth
- 1/2 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, oregano, salt, and pepper to create a marinade.
2. Add the chicken breasts to the marinade and let them soak for at least 15 minutes.
3. While the chicken marinates, rinse the quinoa under cold water and set aside.
4. In a saucepan, bring chicken broth to a boil and add the rinsed quinoa.
5. Reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and liquid is absorbed.
6. Meanwhile, grill or pan-sear the marinated chicken over medium-high heat for about 6-7 minutes on each side, or until cooked through.
7. Once cooked, remove chicken from heat and allow to rest for a few minutes before slicing.
8. Fluff the quinoa with a fork and stir in cherry tomatoes, feta cheese, and fresh parsley.
9. Serve the sliced chicken on a bed of quinoa mixture and enjoy!
Tips:
- Marinating the chicken longer enhances the flavor – consider marinating overnight for best results.
- Feel free to add other veggies like cucumber or bell peppers for extra color and nutrition.
- This dish can be served warm or cold, making it perfect for meal prep or leftovers.
Caprese Chicken with Balsamic Glaze
This Caprese Chicken with Balsamic Glaze is a delightful dish that perfectly balances the savory flavors of chicken with fresh tomatoes and creamy mozzarella, all drizzled with a rich balsamic reduction.
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups fresh mozzarella cheese, sliced
- 2 cups cherry tomatoes, halved
- 1/4 cup fresh basil leaves, chopped
- 1/2 cup balsamic vinegar
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt to taste
- Pepper to taste
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a small saucepan, bring the balsamic vinegar to a simmer over medium heat and reduce by half, about 10-15 minutes. Set aside.
3. Season the chicken breasts with garlic powder, salt, and pepper.
4. In a large oven-safe skillet, heat the olive oil over medium-high heat.
5. Sear the chicken for 3-4 minutes on each side until golden brown.
6. Top the chicken with sliced mozzarella and cherry tomatoes, then transfer the skillet to the oven.
7. Bake for 15-20 minutes, or until the chicken is cooked through (internal temperature should reach 165°F or 75°C).
8. Remove from the oven and drizzle with the balsamic reduction and chopped basil before serving.
Tips:
- For extra flavor, marinate the chicken in olive oil, garlic, and basil for a few hours before cooking.
- Feel free to add other vegetables like spinach or zucchini for a more colorful dish.
- Serve with a side of pasta or a fresh salad to round out the meal.
Chicken Shawarma Rice Bowls
These Chicken Shawarma Rice Bowls are special for their vibrant spices and savory marinated chicken, making every bite a delightful burst of flavor.
Ingredients:
- 1 pound chicken thighs, boneless and skinless
- 2 tablespoons olive oil
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 tablespoon paprika
- 1 teaspoon ground turmeric
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon cayenne pepper
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups cooked rice
- 1 cup chopped cucumbers
- 1 cup diced tomatoes
- 1/2 cup tahini sauce
- 1/4 cup chopped fresh parsley
- 1 lemon, cut into wedges
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Instructions:
1. In a bowl, combine olive oil, cumin, coriander, paprika, turmeric, garlic powder, onion powder, cinnamon, cayenne pepper, salt, and black pepper to create a marinade.
2. Add the chicken thighs to the marinade, ensuring they are well coated, and let them marinate for at least 15 minutes.
3. Preheat a grill or skillet over medium-high heat and cook the marinated chicken thighs for 5-7 minutes on each side, or until cooked through.
4. Once cooked, remove the chicken from the heat and let it rest for a few minutes before slicing into strips.
5. To assemble the rice bowls, start with a base of cooked rice, top with sliced chicken, cucumbers, tomatoes, and drizzle tahini sauce over the top.
6. Garnish with chopped parsley and serve with lemon wedges on the side for an added burst of flavor.
Tips:
- For extra flavor, marinate the chicken overnight in the fridge.
- Feel free to customize your bowls with other veggies like bell peppers or red onions.
- This recipe is great for meal prep; just store ingredients separately in the fridge.
Mediterranean Stuffed Chicken Breasts
This Mediterranean Stuffed Chicken Breasts recipe highlights the vibrant flavors of sun-dried tomatoes, feta cheese, and fresh herbs, creating a dish that is both delicious and visually appealing.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup spinach, fresh and chopped
- 1/2 cup sun-dried tomatoes, chopped
- 1/2 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon lemon juice
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a large bowl, combine spinach, sun-dried tomatoes, feta cheese, garlic, oregano, salt, pepper, and lemon juice.
3. Using a sharp knife, carefully create a pocket in each chicken breast.
4. Stuff each chicken breast with the Mediterranean mixture.
5. Heat olive oil in a skillet over medium heat and sear the stuffed chicken breasts for 3-4 minutes on each side until golden brown.
6. Transfer the chicken breasts to a baking dish and bake in the preheated oven for 20-25 minutes or until cooked through.
7. Let the chicken rest for a few minutes before serving.
Tips:
- For extra flavor, add fresh basil or parsley to the stuffing mixture.
- Serve with a side of roasted vegetables or a simple salad for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Roasted Chicken with Ratatouille
This Roasted Chicken with Ratatouille brings together tender, juicy chicken and vibrant, seasoned vegetables for a dish that bursts with Mediterranean flavors.
Ingredients:
- 1 whole chicken (about 4-5 pounds)
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon garlic, minced
- 2 cups eggplant, diced
- 2 cups zucchini, diced
- 1 cup bell peppers, diced
- 1 cup tomatoes, diced
- 1 tablespoon fresh thyme
- 1 tablespoon fresh basil, chopped
Preparation Time: 20 minutes
Cooking Time: 1 hour and 15 minutes
Total Time: 1 hour and 35 minutes
Instructions:
1. Preheat your oven to 425°F (220°C).
2. In a small bowl, mix olive oil, salt, pepper, and minced garlic.
3. Rub the mixture all over the chicken, ensuring it is well-coated.
4. In a large bowl, combine diced eggplant, zucchini, bell peppers, tomatoes, thyme, and basil.
5. Spread the vegetable mixture evenly in a roasting pan.
6. Place the seasoned chicken on top of the vegetables.
7. Roast in the preheated oven for about 1 hour and 15 minutes or until the chicken reaches an internal temperature of 165°F (75°C).
8. Remove from the oven and let the chicken rest for 10 minutes before carving.
9. Serve the chicken hot, accompanied by the roasted ratatouille vegetables.
Tips:
- For extra flavor, marinate the chicken overnight in the garlic and olive oil mixture.
- Feel free to add your favorite vegetables to the ratatouille mix, such as squash or carrots.
- Serve with crusty bread to soak up the delicious juices.
Chicken Gyro Wraps with Tzatziki
This Chicken Gyro Wraps with Tzatziki recipe brings together the bold flavors of seasoned chicken, fresh vegetables, and a creamy yogurt sauce, making it a delightful and satisfying meal.
Ingredients:
- 1 lb boneless, skinless chicken thighs
- 2 tablespoons olive oil
- 2 teaspoons dried oregano
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 4 small pita bread
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, thinly sliced
- 1 cup Greek yogurt
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon fresh dill, chopped
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Instructions:
1. In a bowl, mix olive oil, oregano, garlic powder, paprika, salt, and black pepper to create a marinade.
2. Add the chicken thighs to the marinade and coat well. Let it marinate for at least 15 minutes.
3. While the chicken marinates, prepare the tzatziki by combining Greek yogurt, minced garlic, lemon juice, and fresh dill in a bowl. Mix well and set aside.
4. Heat a grill or skillet over medium-high heat. Cook the marinated chicken for about 5-7 minutes on each side until cooked through and browned.
5. Remove the chicken from the grill and let it rest for a few minutes. Then, slice it thinly.
6. To assemble the wraps, place some sliced chicken on each pita, top with cherry tomatoes, cucumber, red onion, and a generous dollop of tzatziki sauce.
7. Wrap the pita around the fillings and enjoy your delicious chicken gyro wraps!
Tips:
- For extra flavor, grill the chicken over high heat to get a nice char.
- Letting the chicken rest before slicing helps retain its juices.
- You can add more vegetables like lettuce or bell peppers for added crunch.
- Make extra tzatziki for dipping or as a salad dressing!
Grilled Chicken with Chimichurri Sauce
This Grilled Chicken with Chimichurri Sauce features a perfect blend of zesty, herbal flavors that elevate a simple dish into a culinary delight.
Ingredients:
- 4 chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup fresh parsley, chopped
- 1/2 cup fresh cilantro, chopped
- 3 cloves garlic, minced
- 1/2 cup olive oil (for chimichurri)
- 1 tablespoon red wine vinegar
- 1 teaspoon red pepper flakes
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Instructions:
1. Preheat your grill to medium-high heat.
2. In a bowl, combine the olive oil, salt, and black pepper. Coat the chicken breasts with this mixture.
3. Grill the chicken breasts for about 6-7 minutes on each side or until fully cooked and internal temperature reaches 165°F.
4. While the chicken is grilling, prepare the chimichurri sauce by mixing parsley, cilantro, minced garlic, olive oil, red wine vinegar, and red pepper flakes in a bowl.
5. Once the chicken is cooked, remove it from the grill and let it rest for a few minutes before slicing.
6. Serve the grilled chicken topped with chimichurri sauce.
Tips:
- For extra flavor, marinate the chicken in the olive oil, salt, and pepper mixture for at least 30 minutes before grilling.
- Adjust the amount of red pepper flakes to control the heat level in the chimichurri sauce.
- Chimichurri can be made ahead of time and stored in the fridge for up to a week.
Baked Feta and Tomato Chicken
Baked Feta and Tomato Chicken is a deliciously savory dish that combines juicy chicken with tangy feta and sweet roasted tomatoes, creating a flavor explosion.
Ingredients:
- 4 chicken breasts
- 1 cup cherry tomatoes
- 200g feta cheese
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoons fresh basil, chopped (for garnish)
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a baking dish, place the chicken breasts and surround them with cherry tomatoes.
3. Drizzle the olive oil over the chicken and tomatoes, then sprinkle the minced garlic, oregano, salt, and pepper on top.
4. Crumble the feta cheese over the chicken and tomatoes evenly.
5. Bake in the preheated oven for about 30 minutes, or until the chicken is cooked through and the feta is golden.
6. Once done, let it rest for a few minutes, then garnish with fresh basil before serving.
Tips:
- For added flavor, marinate the chicken in olive oil, garlic, and herbs for at least 30 minutes before baking.
- Feel free to add bell peppers or spinach for extra vegetables.
- Serve over cooked pasta or rice to soak up all the delicious juices.
Olive Oil Herb Chicken Thighs
This Olive Oil Herb Chicken Thighs recipe elevates tender chicken with a blend of aromatic herbs and rich olive oil for a delightful and savory dish.
Ingredients:
- 4 chicken thighs
- 1/4 cup olive oil
- 2 teaspoons dried oregano
- 2 teaspoons dried thyme
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt to taste
- Black pepper to taste
- 1 tablespoon fresh lemon juice
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a bowl, combine olive oil, oregano, thyme, garlic powder, onion powder, salt, black pepper, and lemon juice.
3. Toss the chicken thighs in the herb mixture until evenly coated.
4. Place the coated chicken thighs in a baking dish.
5. Bake in the preheated oven for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (75°C).
6. Remove from the oven and let it rest for 5 minutes before serving.
Tips:
- For extra flavor, marinate the chicken in the herb mixture for a few hours or overnight.
- Serve with a side of roasted vegetables or a fresh salad for a complete meal.
- Feel free to experiment with different herbs to suit your taste.
Chicken and Spinach Mediterranean Pasta
This Chicken and Spinach Mediterranean Pasta is a delightful blend of fresh flavors and hearty ingredients that will transport your taste buds straight to the Mediterranean coast.
Ingredients:
- 12 oz penne pasta
- 2 cups fresh spinach
- 1 lb boneless, skinless chicken breasts
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1 tsp dried oregano
- 1/2 tsp red pepper flakes
- Salt and pepper to taste
- 1/4 cup fresh basil, chopped
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Instructions:
1. Cook the penne pasta according to package instructions until al dente; drain and set aside.
2. In a large skillet, heat the olive oil over medium heat, then add the minced garlic and sauté until fragrant.
3. Dice the chicken breasts and season with salt, pepper, and dried oregano before adding them to the skillet.
4. Cook the chicken until browned and fully cooked, about 5-7 minutes.
5. Add the cherry tomatoes and fresh spinach to the skillet, stirring until the spinach wilts and the tomatoes soften.
6. Combine the cooked pasta with the chicken and vegetable mixture and toss to combine.
7. Remove from heat and mix in the crumbled feta cheese and chopped basil before serving.
Tips:
- For added flavor, marinate the chicken in lemon juice and herbs for 30 minutes before cooking.
- Consider adding olives or artichokes for extra Mediterranean flair.
- This dish can be served cold as a pasta salad for a refreshing option.
Honey Mustard Mediterranean Chicken
This Honey Mustard Mediterranean Chicken combines zesty flavors with a hint of sweetness, making it a delightful dish for any occasion.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/4 cup honey
- 1/4 cup Dijon mustard
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 lemon, juiced
- 1/4 cup feta cheese, crumbled
- 1/4 cup kalamata olives, pitted and sliced
- 2 cups fresh spinach
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix together honey, Dijon mustard, olive oil, garlic, oregano, thyme, salt, pepper, and lemon juice.
3. Place the chicken breasts in a baking dish and pour the honey mustard mixture over them, ensuring they are well coated.
4. Bake in the preheated oven for 20-25 minutes, or until the internal temperature reaches 165°F (75°C).
5. Remove from the oven and let the chicken rest for 5 minutes before slicing.
6. Top with crumbled feta cheese, sliced kalamata olives, and fresh spinach before serving.
Tips:
- For extra flavor, marinate the chicken in the honey mustard mixture for a few hours or overnight.
- Serve with a side of roasted vegetables or a fresh salad for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Mediterranean Chicken Stir-Fry
This Mediterranean Chicken Stir-Fry is a vibrant dish brimming with zesty flavors from fresh vegetables and aromatic herbs, perfect for a quick weeknight dinner.
Ingredients:
- 1 pound chicken breast, sliced
- 2 tablespoons olive oil
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 small red onion, thinly sliced
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt to taste
- Black pepper to taste
- 2 cups cooked quinoa
- 1/4 cup feta cheese, crumbled
- Fresh parsley for garnish
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Instructions:
1. Heat olive oil in a large skillet over medium heat.
2. Add the sliced chicken breast and season with salt, black pepper, and half of the oregano and thyme. Cook until no longer pink, about 5-7 minutes.
3. Stir in the garlic and onion, sautéing until the onion becomes translucent, about 3-4 minutes.
4. Add the bell peppers and cherry tomatoes; cook until they are tender-crisp, about 3-5 minutes.
5. Sprinkle the remaining oregano and thyme over the stir-fry, tossing to combine.
6. Serve the stir-fry over cooked quinoa and top with crumbled feta cheese and fresh parsley.
Tips:
- Feel free to substitute or add your favorite vegetables for more variety.
- This dish can be easily meal-prepped and stored in the fridge for up to 4 days.
- Adjust the seasoning and spices according to your personal taste preference.
Garlic Butter Chicken with Zucchini
This Garlic Butter Chicken with Zucchini recipe is a delightful combination of savory garlic, rich butter, and tender chicken, making it a perfect quick meal for any night of the week.
Ingredients:
- 4 pieces chicken breasts
- 2 tablespoons olive oil
- 4 tablespoons unsalted butter
- 4 cloves garlic, minced
- 2 medium zucchinis, sliced
- 1 teaspoon Italian seasoning
- Salt to taste
- Pepper to taste
- Fresh parsley, chopped for garnish
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Season the chicken breasts with salt, pepper, and Italian seasoning.
3. Add the chicken to the skillet and cook for 5-7 minutes on each side, or until cooked through and golden brown.
4. Remove the chicken from the skillet and set aside.
5. In the same skillet, add the butter and minced garlic, cooking for about 1 minute until fragrant.
6. Add the sliced zucchinis to the skillet and sauté for about 5-6 minutes until tender.
7. Return the chicken to the skillet, mixing everything together and allowing the flavors to meld for an additional 2-3 minutes.
8. Garnish with fresh parsley before serving.
Tips:
- For added flavor, marinate the chicken in garlic and herbs for 30 minutes before cooking.
- You can substitute zucchini with other vegetables like bell peppers or asparagus.
- Serve with rice or pasta to soak up the delicious garlic butter sauce.
Lemon Garlic Chicken and Vegetable Skewers
This Lemon Garlic Chicken and Vegetable Skewers recipe offers a delightful blend of zesty flavors and vibrant colors that make it perfect for grilling season.
Ingredients:
- 1 pound chicken breast, cubed
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 4 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 bell pepper, cut into chunks
- 1 zucchini, sliced
- 1 red onion, cut into chunks
- 8 skewers (wooden or metal)
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Instructions:
1. In a large bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper to create a marinade.
2. Add the cubed chicken to the marinade, cover, and let it marinate in the refrigerator for at least 30 minutes.
3. While the chicken is marinating, soak wooden skewers in water for about 15 minutes to prevent burning on the grill.
4. Preheat the grill to medium-high heat.
5. Thread marinated chicken and assorted vegetables onto the skewers, alternating between chicken and veggies.
6. Grill the skewers for about 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
7. Remove from the grill and let rest for a few minutes before serving.
Tips:
- For extra flavor, add fresh herbs like rosemary or thyme to the marinade.
- Serve with a side of rice or a light salad for a complete meal.
- Feel free to customize the vegetables based on your favorites or what is in season.
Tomato Basil Chicken Meal Prep
This Tomato Basil Chicken Meal Prep combines juicy chicken breast with the vibrant flavors of fresh tomatoes and basil, making it a delightful and healthy choice for your weekly meals.
Ingredients:
- 1 lb chicken breast
- 2 cups cherry tomatoes, halved
- 1 cup fresh basil leaves, chopped
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large mixing bowl, combine the chicken breast with olive oil, minced garlic, salt, pepper, and Italian seasoning. Toss to coat well.
3. Place the seasoned chicken in a baking dish and surround it with the halved cherry tomatoes.
4. Bake in the preheated oven for about 25 minutes or until the chicken is cooked through and has reached an internal temperature of 165°F (75°C).
5. Once cooked, remove from the oven and let it rest for a few minutes before slicing.
6. Serve the chicken and tomatoes garnished with fresh chopped basil.
Tips:
- For extra flavor, marinate the chicken for a couple of hours or overnight in the refrigerator.
- This meal can be portioned into meal prep containers and stored in the fridge for up to 5 days.
- Feel free to add other vegetables like zucchini or bell peppers for more variety.
Chicken and Artichoke Salad
This Chicken and Artichoke Salad combines tender chicken, tangy artichokes, and a zesty dressing for a refreshing and satisfying meal.
Ingredients:
- 2 cups cooked chicken, shredded
- 1 can (14 oz) artichoke hearts, drained and quartered
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup mayonnaise
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Instructions:
1. In a large bowl, combine the shredded chicken, artichoke hearts, cherry tomatoes, red onion, and parsley.
2. In a separate small bowl, whisk together the mayonnaise, lemon juice, Dijon mustard, garlic powder, salt, and pepper.
3. Pour the dressing over the chicken mixture and gently toss to combine everything evenly.
4. Serve immediately or refrigerate for up to an hour to allow the flavors to meld.
Tips:
- For added crunch, consider tossing in some chopped celery or bell peppers.
- This salad can be served on its own, in a sandwich, or over a bed of greens for a complete meal.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Mediterranean Chicken Soup with Orzo
This Mediterranean Chicken Soup with Orzo is a delightful blend of fresh flavors and hearty ingredients, perfect for warming the soul.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 6 cups chicken broth
- 1 cup cooked chicken, shredded
- 1 cup orzo pasta
- 1 cup spinach, chopped
- 2 tablespoons lemon juice
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total Time: 35 minutes
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and sauté until it becomes translucent, about 3-4 minutes.
3. Stir in the garlic, carrots, celery, oregano, and thyme; cook for another 5 minutes.
4. Pour in the chicken broth and bring to a boil.
5. Add the orzo and shredded chicken; reduce heat and simmer for 10 minutes, or until the orzo is tender.
6. Stir in the spinach and lemon juice; cook for an additional 2-3 minutes until the spinach is wilted.
7. Season with salt and pepper to taste, then garnish with fresh parsley before serving.
Tips:
- For extra protein, consider adding chickpeas.
- You can substitute the orzo with quinoa or rice for a gluten-free option.
- Store leftovers in the refrigerator for up to 3 days, and add a bit more broth when reheating.
