Meal prep is NOT just for Sunday any more. My best time management is multi tasking in the kitchen. When I cook chicken breast, I always cook extra. That way, I have made dinner, lunches, AND a late night snack for a teen. Having cooked and portioned chicken breast ready is an important component to eating healthy on the go. It is a perfect addition to a salad at lunch, stir fry in a flash, or a tasty wrap.
I like to use a mallet or tenderizer on the chicken. I prefer the breast pounded flat. It is not as tough when cooked and the seasoning incorporates deep into the meat. Depending on what I am cooking, I like to marinate the chicken for 30 minutes or even overnight. Often, when I get home from the grocery store, I will tenderize the chicken and place in a glass cake pan with:
the juice of 1 lemon
2 tsp. apple cider vinegar
2 TBS. extra virgin olive oil
2 TBS. seasoning
I choose the seasoning depending on my dinner plans for the week. Garlic is a favorite! Thyme and oregano will go with just about anything. Mrs. Dash has many flavors to choose from that go very well in this simple marinade. Spicy blends make a great taco salad, fajita, or wrap!
I usually trim the fat after cooking. It adds a little flavor and keeps the meat from drying out. My favorite way to cook it is to grill. Sometimes that just is not convenient, so I lay it flat on a sheet pan and bake at 350 degrees for approximately 20 minutes depending on the thickness of the breast.
Now I can be creative! Dinner can be chicken breast sandwich, chicken parmesan, fajitas, stir fry, pasta with alfredo, and so many other things.
The rest I portion into sizes that make a quick addition to any side. I use them for lunches or a quick meal on an evening when I am running late getting home. My son will grab a bag from the freezer and throw together a wrap or add it to pasta with broccoli for a healthy, satisfying, late night snack.
In the freezer they go…..I have a portioned, ready to eat shelf. You can see apple turkey breakfast sausage, apple butter, strawberries for smoothies, and limes for water all ready to go for clean eating on a moments notice. Fast food the clean eating way! I love to hear other people’s time saving tips to make healthy eating easier and I hope you can use my strategy to make your time in the kitchen work for you!
Mom Cooks Clean