Healthy Meal Prep | Menu 1

Ingredients:

Healthy Chicken Piccata:
2 tbsp oil
4 boneless skinless chicken breasts
salt and pepper
2 cloves garlic, minced
2 tbsp capers
½ cup white wine
1 cup chicken broth
1 tbsp cornstarch
1 lemon, juiced
2 tbsp fresh parsley, finely chopped

Directions:

1.In a large skillet, heat 1 tablespoon of oil over medium-high heat.

2.Season chicken breasts generously with salt and pepper. Arrange them in skillet and cook for approximately 5 minutes or until the chicken releases easily from the pan.

3.Turn chicken and cook it for an additional 5 minutes. Transfer chicken to a plate.

4.In the same skillet, heat another tablespoon of oil. Add garlic and capers and cook until they become fragrant; about 30 seconds. Add white wine, chicken broth, and lemon juice. Bring mixture to a boil. Return chicken to the pan.

5.Cover, reduce heat to medium-low and allow the chicken to simmer for an additional 10 minutes or until it has reached at least 165°F on a meat thermometer.

6.Remove chicken from pan. In a small bowl mix cornstarch and water until the cornstarch dissolves. Stir the cornstarch slurry into the pan juices and simmer for an additional 1 or 2 minutes until it has thickened slightly.

7.Serve immediately or store in the refrigerator for up to 3 days.


Ingredients:
Roasted Red Potatoes with Garlic & Parsley:
6-8 red potatoes washed and quartered
1 tbsp olive oil
½ tsp garlic powder
salt and pepper
2 tbsp fresh parsley, finely chopped


Directions:
1.Preheat oven to 400°F.
2.In a large bowl toss potatoes with olive oil, garlic powder, salt, and pepper.
3.Roast potatoes for 35 min, flipping twice during cooking. Finish with fresh parsley.
3.Serve immediately or store in the refrigerator for 3-4 days.


Ingredients:
Asparagus, Broccoli & Green Beans:
1 bunch asparagus, stems removed and cut into thirds
1 broccoli crown, cut into florets
1lb green beans, trimmed and quartered


Directions:
1.Heat 1 inch of water in a large pot. 2.Combine vegetables in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness.
3.Run them under cool water to prevent them from cooking any further.