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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

30 Minute Easy Meal Prep

Spice crusted boneless skinless chicken thighs served with roasted brussels sprouts & carrots.

This recipe is , , , with main ingredient
chicken-thighs-veggie-meal-prep

Spiced Chicken Thighs with Roasted Veggies

Course: Main Course
Cuisine: American
Prep Time: 7 minutes
Cook Time: 23 minutes
Total Time: 30 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the chicken:

  • 10 boneless & skinless chicken thighs 4 ounces each
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 oranges
  • 1 tablespoon fresh flat leaf parsley chopped
  • Water
  • Grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

For the yogurt sauce:

  • ½ cup non-fat greek yogrt
  • Zest and juice of half a lemon
  • 1 teaspoon fresh mint finely chopped
  • ½ teaspoon flat leaf parsley chopped
  • ¼ teaspoon kosher salt
  • Couple cracks of black pepper

For the roasted veggies:

  • 1 pound brussels sprouts
  • 1 pound baby carrots
  • 1 teaspoon dried thyme
  • Zest of 1 lemon
  • 1 teaspoon each of mint and parsley finely chopped
  • Grapeseed oil
  • Kosher salt
  • Fresh cracked black pepper

Instructions

  1. Take the chicken thighs out of the fridge and allow them to come to room temperature while you work on the veggies.
  2. For the veggies, place a sheet tray in the oven and pre-heat oven to 450 degrees F. Cut a small slice from the root end of the sprouts and then cut in half, add to a large bowl. If you cut too much of the root the sprouts will fall apart. Make sure to thoroughly dry the baby carrots when they come out of the plastic bag, water will prevent them from browning in the oven. Cut the carrots on half lengthwise and add to
  3. the bowl with the sprouts along with 1 tablespoon of oil, thyme, 1 teaspoon of salt, a few cracks of pepper, mix well. Carefully remove the hot sheet tray from the oven and add the veggies, making sure the veggies are spread out and in one single layer. Cook in the oven for 22-25 minutes, or until the veggies a nicely browned. Remove from the oven and add the lemon zest and herbs, mix well and set aside.
  4. While the veggies are in the oven, make the spice rub for the chicken by combining the smoked paprika and next 3 ingredients in a small bowl, mix well. Season chicken thighs with a generous pinch of salt and spice rub on both sides. Pre-heat a large cast iron pan over medium-high heat with 2 teaspoons of oil for 2 minutes. Add 5 chicken thighs and cook for 5 minutes, or until the crust looks nice and brown. Flip the chicken and cook another 5 minutes. If you have 2 pans, you can cook 5 thighs in each pan. Remove chicken from pan and repeat with the second batch. Once the second batch is cook, add ½ cup of water to the pan and lower the heat to medium. Scrape the bottom of the pan with a wooden spoon to release all the sticky bits. Add the zest of half an orange and the juice of 2 oranges. Cook for 3-5 minutes until the liquid has reduced a little and looks like a loose sauce. Turn the heat off and add the chopped parsley to the sauce, mix well. Pour the pan sauce directly over the cooked chicken. Set aside.
  5. While the chicken is cooking, make the yogurt sauce by adding all the ingredients to a bowl and mixing well. Check for seasoning, you can add more lemon juice if needed. Set aside.
  6. Everything will keep in the fridge for 5 days, make sure to store the yogurt sauce separately. You can freeze the chicken and veggies for 2-3 months, but you can’t freeze the yogurt sauce. When time to re-heat, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10-12 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the chicken will dry out. You can also eat this meal prep cold or room temperature.

Recipe Notes

Macros:
404 calories per meal
13.3 grams of fat per meal
17.8 grams of carbs per meal
53.2 grams of protein per meal
4.6 grams of fiber per meal

If using 5 boneless and skinless chicken breasts, 8 ounces each:
389.6 calories and 7.3 grams of fat per meal. All other macros are the same.

2 thoughts on “30 Minute Easy Meal Prep”

  1. SAAI PRAKKASH

    Mr. Flay,
    I am a college student here in Chicago and I Love your Meal Prep recipes. I am struggling with gaining weight so I was hoping you could come up with a bomb, high calorie weight gain chicken dish for us skinny guys.

    P.S. I LOVE your recipes and can’t wait to start making them myself. Keep it up Bro. You Rock.

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