Are you tired of bland, boring meal preps that require endless reheating? Get ready to revolutionize your meal preparation with this mouthwatering No Reheat Meal Prep recipe that's about to become your new obsession! Imagine diving into a fresh, vibrant meal packed with protein, nutrients, and incredible flavors - all without touching a microwave. This game-changing recipe is perfect for health-conscious individuals, busy professionals, and anyone who wants delicious, nutritious meals that are ready to eat straight from the refrigerator.
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: Mixed
Serves: 5 servings
Ingredients
- 5 chicken breasts
- 2 cups quinoa
- 2 cups broccoli, steamed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup olive oil
- 1 lemon, juiced
- Salt and pepper to taste
Instructions
- Begin by gathering all your ingredients: 5 chicken breasts, 2 cups of quinoa, 2 cups of broccoli (steamed), 1 cup of cherry tomatoes (halved), 1 cup of cucumber (diced), 1/4 cup of olive oil, the juice of 1 lemon, and salt and pepper to taste.
- Rinse the quinoa under cold water in a fine mesh strainer to remove any bitterness. In a medium saucepan, combine the rinsed quinoa with 4 cups of water or broth for added flavor. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let the quinoa simmer for about 15 minutes, or until all the water is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff the quinoa with a fork before serving.
- While the quinoa is cooking, preheat your oven to 375°F (190°C). Season the chicken breasts with salt and pepper on both sides. Place them in a baking dish and drizzle with 2 tablespoons of olive oil.
- Bake the chicken in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (75°C). Remove from the oven and let the chicken rest for 5 minutes before slicing.
- While the chicken is baking, steam the broccoli until tender, about 5-7 minutes. You can use a steamer basket or microwave it with a small amount of water in a covered dish.
- In a large mixing bowl, combine the steamed broccoli, halved cherry tomatoes, and diced cucumber. Drizzle with the remaining olive oil and the juice of the lemon. Toss gently to combine and season with additional salt and pepper to taste.
- Once the chicken is cooked and rested, slice it into strips or cubes. In meal prep containers, layer the quinoa as the base, followed by the vegetable mixture, and top with the sliced chicken.
- Allow the meal prep containers to cool to room temperature before sealing them with lids. Store in the refrigerator for up to 5 days. These meals can be enjoyed cold, making them perfect for a no-reheat meal prep option.
Tips
- Invest in high-quality, leak-proof meal prep containers to keep your ingredients fresh and crisp.
- Cook chicken and quinoa when they're slightly cooler to prevent condensation in your containers, which can make vegetables soggy.
- Keep dressing and acidic ingredients (like lemon juice) separate until just before eating to maintain the crispness of your vegetables.
- For maximum food safety, ensure your chicken reaches an internal temperature of 165°F (75°C) and cool meals quickly before refrigerating.
- If you prefer, you can substitute chicken with tofu, salmon, or another protein of your choice to keep the meal interesting throughout the week.
- Experiment with different herbs and spices when seasoning your chicken to prevent flavor fatigue.
- Prep all ingredients on the same day to save time and ensure a smooth cooking process.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 30g
Protein: 35g
Fat: 15g
Saturated Fat: g
Cholesterol: 90mg
