Effortless Meal Prep for Two

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:
🐔 5 frozen chicken breasts
🧂 5 tbsp creole seasoning
🧄 5 tbsp all-purpose seasoning (garlic, onion, cumin, parsley)
🌶 2 tsp black pepper
🥑 3 tbsp avocado oil
2 lbs fresh green beans
🧄 5 tbsp minced garlic
🫒 4 tbsp olive oil
🧂 1 tsp salt
🌶 1 tsp black pepper

Quinoa with Corn:
🌾 3 cups quinoa
🦴 2 tbsp chicken bouillon
🌽 1/2 cup corn

Go Chu Jang Chicken Breast & Sesame Asparagus:
🐔 5 frozen chicken breasts
🌶 2 tbsp Go Chu Jang
🧂 2 tbsp soy sauce
🥢 2 tbsp dark soy sauce
🍚 4 tbsp rice vinegar
🍯 4 tbsp sesame oil
🌶 3 tbsp shichimi togarashi seasoning
🌿 2 bunches asparagus (2 lb)
🍯 4 tbsp sesame oil
🧂 1 tsp kosher salt

White Rice:
🍚 2 cups jasmine rice
💧 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 350°F (175°C).
• 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 165°F (75°C), 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.

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Effortless Meal Prep for Two