Easy Meal Prep - Southern Baked Chicken & Go Chu Jang Chicken with Sides

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nowayjosecuisine612.483 months ago3 min read
๐Ÿ” 5 frozen chicken breasts๐Ÿง‚ 5 tbsp creole seasoning๐Ÿง„ 5 tbsp all-purpose seasoning (garlic, onion, cumin, parsley)๐ŸŒถ 2 tsp black pepper๐Ÿฅ‘ 3 tbsp avocado oil2 lbs fresh green beans๐Ÿง„ 5 tbsp minced garlic๐Ÿซ’ 4 tbsp olive oil๐Ÿง‚ 1 tsp salt๐ŸŒพ 3 cups quinoa๐Ÿฆด 2 tbsp chicken bouillon๐ŸŒฝ 1/2 cup corn๐ŸŒถ 2 tbsp Go Chu Jang๐Ÿง‚ 2 tbsp soy sauce๐Ÿฅข 2 tbsp dark soy sauce๐Ÿš 4 tbsp rice vinegar๐Ÿฏ 4 tbsp sesame oil๐ŸŒถ 3 tbsp shichimi togarashi seasoning๐ŸŒฟ 2 bunches asparagus (2 lb)๐Ÿš 2 cups jasmine rice๐Ÿ’ง 3 cups water
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Dive into a week of effortless meal prep with this balanced menu perfect for two. Featuring succulent Southern Baked Chicken with flavorful Garlic Green Beans and Quinoa, alongside the spicy and tangy Go Chu Jang Chicken served with Sesame Asparagus and Jasmine Rice, this plan offers delicious diversity for your meals.

Ingredients

Southern Baked Chicken & Garlic Green Beans:
๐Ÿ” 5 frozen chicken breasts
๐Ÿง‚ 5 tbsp creole seasoning
๐Ÿง„ 5 tbsp all-purpose seasoning (garlic, onion, cumin, parsley)
๐ŸŒถ 2 tsp black pepper
๐Ÿฅ‘ 3 tbsp avocado oil
2 lbs fresh green beans
๐Ÿง„ 5 tbsp minced garlic
๐Ÿซ’ 4 tbsp olive oil
๐Ÿง‚ 1 tsp salt
๐ŸŒถ 1 tsp black pepper

Quinoa with Corn:
๐ŸŒพ 3 cups quinoa
๐Ÿฆด 2 tbsp chicken bouillon
๐ŸŒฝ 1/2 cup corn

Go Chu Jang Chicken Breast & Sesame Asparagus:
๐Ÿ” 5 frozen chicken breasts
๐ŸŒถ 2 tbsp Go Chu Jang
๐Ÿง‚ 2 tbsp soy sauce
๐Ÿฅข 2 tbsp dark soy sauce
๐Ÿš 4 tbsp rice vinegar
๐Ÿฏ 4 tbsp sesame oil
๐ŸŒถ 3 tbsp shichimi togarashi seasoning
๐ŸŒฟ 2 bunches asparagus (2 lb)
๐Ÿฏ 4 tbsp sesame oil
๐Ÿง‚ 1 tsp kosher salt

White Rice:
๐Ÿš 2 cups jasmine rice
๐Ÿ’ง 3 cups water


Instructions

1- Prepare the Chicken:

  • Grease sheet pans with avocado oil for Southern Baked Chicken and sesame oil for Go Chu Jang Chicken.
  • Coat each chicken breast on both sides with the corresponding seasoning or sauce.
  • For Go Chu Jang sauce, mix Go Chu Jang, soy sauces, and rice vinegar thoroughly.

2- Prepare Grains:

  • In a pot, combine washed jasmine rice with water and bring to a boil. Reduce heat to low, cover, and cook for 10 minutes until the rice is tender. Alternatively, use a rice cooker.
  • For quinoa, wash and combine with water in a pot. Bring to a boil, stir in chicken bouillon and corn, reduce heat, cover, and simmer for 10 minutes.

3- Prepare Vegetables:

  • Wash green beans and asparagus, then dry thoroughly.
  • Toss green beans in olive oil, salt, minced garlic, and black pepper.
  • Toss asparagus in sesame oil and kosher salt.

4- Bake:

  • Preheat oven to 350ยฐF (175ยฐC).
  • Arrange chicken on sheet pans and bake for 25 minutes, flipping halfway through.
  • Place green beans and asparagus on separate sheet pans; bake for 15 minutes, then remove from oven.

5- Serving:

  • Once chicken reaches an internal temperature of 165ยฐF (75ยฐC), remove from oven and slice into strips.
  • Distribute chicken, quinoa, rice, green beans, and asparagus into meal prep containers.

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 5 meals (10 servings total)
Calories per serving: Approximately 450
Protein/Fats/Carbohydrates per serving: 50g/20g/50g
Equipment:

  • Sheet pans
  • Medium pots with lids
  • Measuring spoons and cups
  • Oven

Cooking Tips:

  • To avoid overcooking, monitor chicken temperature closely.
  • Feel free to prepare ingredients simultaneously to save time.

#mealprep #chickenmeal #healthydinner #easyrecipes #dinnerprep #mealplanning


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Effortless Meal Prep for Two

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