Tandoori-Spiced Chicken and Roasted Vegetables Meal Prep

Embark on a week-long culinary journey with this Tandoori-Spiced Chicken and Roasted Vegetables Meal Prep. This South Asian-inspired dish is not only bursting with flavor but also rich in protein, making it perfect for anyone looking to eat healthily while maintaining simplicity in their meal planning. Ideal for busy weeks, this recipe will keep you on track with your nutrition goals.

Ingredients

For the Chicken:
🍗 12 chicken drumsticks (skin-on, bone-in)
🍋 Juice of 2 limes
🧂 Salt and black pepper, to taste
🧂 3 tablespoons tandoori seasoning
🌶️ 2 tablespoons paprika
🧄 1 tablespoon garlic powder

For the Roasted Vegetables:
🌶️ 10 small sweet peppers (or 3 large bell peppers in red, yellow, and orange), seeded and chopped
🌿 1 bunch asparagus, trimmed and cut into 4-inch pieces
🥦 2 broccoli crowns, cut into florets
🫒 1/4 cup olive oil

Instructions

1- Preheat the Oven:

• Preheat your oven to 375°F (190°C).

2- Prepare the Chicken:

• Gently pull down the skin on each drumstick and make 2–3 shallow cuts in the meat.
• In a large mixing bowl, marinate the chicken with lime juice, salt, pepper, tandoori seasoning, paprika, and garlic powder.
• Rub the seasonings thoroughly into the cuts, then pull the skin back over the meat.

3- Prepare the Vegetables:

• In another large bowl, toss the chopped peppers, asparagus, and broccoli with olive oil, ensuring they are evenly coated.

4- Roasting:

• Arrange the seasoned chicken drumsticks on a baking sheet lined with parchment or aluminum foil.
• Spread the vegetables on a separate baking sheet in a single layer.
• Roast the vegetables for 15 minutes, then remove them from the oven.
• Continue roasting the chicken for 45 minutes or until fully cooked with an internal temperature of 165°F (74°C).

5- Cooling and Storing:

• Allow the chicken and vegetables to cool before portioning them into six meal prep containers.
• Store in the refrigerator for up to five days or freeze portions for extended storage.

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 6
Calories per Serving: ~420
Protein per Serving: ~38g
Carbohydrates per Serving: ~12g
Fat per Serving: ~25g
Equipment: Baking sheets, parchment or foil, mixing bowls

Cooking Tips:

• Ensure even cutting of vegetables for uniform cooking.

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Tandoori-Spiced Chicken and Roasted Vegetables Meal Prep