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Recipes

RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Budget Chicken Meal Prep

Spice crusted creamy mushroom chicken breasts served with caulifower & broccoli mash.

This recipe is , , , , with main ingredient
budget-chicken-meal-prep

Cream of Mushroom Chicken

This healthy meal prep recipe has spice crusted juicy chicken breasts with a creamy mushroom sauce. This recipe is unique because the cream of mushroom sauce is dairy free, I used coconut milk and chicken stock. The chicken has so much savory flavor that you don’t have to worry about the sauce tasting like a coconut, but of course you can always use heavy cream and the sauce will turn out great.

The key is too really take the time to caramelize the mushrooms, watch how I do this in the video below. Don’t salt the mushrooms until after they have caramelized, otherwise they will release a tons of water and end up boiling in their own juices instead of getting butty, brown, and golden. The mushrooms have such a savory, meaty flavor once they are carlemized, yu are going to love it!

Mashed Cauliflower Recipe

If you are looking for a low carb version of mashed potatoes, you gotta try my tasty mashed cauliflower with some broccoli folded in. This recipe is the best way to get some veggies into your diet and even fool the kiddies into eating their veggies. You can even add a big handful of grated parmesan or pecorino romano cheese t this mash, aged cheese like that only have 20 calories and 1.5 grams of fat per tablespoon.

The mash cauliflower get so whipped airy, and creamy once its buzzed in the blender or food processor. But, I also have a recipe for roasted cauliflower mash, and oh boy, the nutty flavor of the roasted cauliflower makes the mash irresistible! So you can roast the cauliflower in this recipe, along with the broccoli, just make sure to add some liquid to the blender so everything will turn into a mash, like warm milk, buttermilk, or chicken stock.

Chicken Meal Prep

I am kind of the master at making chicken meal prep recipes, I have dozens of them on my blog. This chicken recipe makes 5 servings of meal prep for the week and will last in the fridge the entire time. Make sure t check out heating and storage instructions down below the recipe. This meal prep for chicken recipe has two layers of flavor, the fennel spice rub and the cream of mushroom sauce.

Make sure to follow my keys for making the perfect chicken breast, you gotta make sure the chicken is pounded thin, have a hot pan, and allow it to rest before cutting, all of that good stuff is in the recipe below. I understand that chicken meal prep can get boring, there are a lot of bland recipes out there 😉 But my meal prep recipes are full of flavor and creativity, which is why people love my YouTube channel! Make sure to subscribe via the video below this post.

Creamy Mushroom Chicken & Veggie Mash

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the chicken:

  • 5 thin boneless & skinless chicken breasts
  • 1 teaspoon each fennel garlic, & onion powder
  • 10 ounces cremini mushrooms sliced
  • ½ cup low sodium chicken broth
  • ½ cup light coconut milk
  • Kosher salt
  • Fresh cracked pepper
  • Olive oil

For the mash:

  • 1 large head of cauliflower
  • 12 ounces broccoli florets
  • 4 cloves garlic peeled
  • ¼ cup grated parmesan or pecorino romano cheese
  • Kosher salt
  • Fresh cracked pepper

Instructions

  1. Cook’s Note: You can either pound your chicken breasts thin or ask the person behind the meat counter at the grocery store to do it for you.
  2. Bring a medium size pot of water to a boil for the veggies.
  3. Meanwhile, make the spice rub by combining the fennel, garlic, and onion powder in a small bowl, mix well. Season both sides of the chicken with a generous pinch of the salt and all the spice rub. Let sit at room temperature for 20-30 minutes.
  4. Cut the cauliflower into large bite size florets. Season the boiling water with 1 teaspoon of salt and boil the cauliflower florets along with the garlic for 8-12 minutes, or until you can mash the cauliflower with a fork. Make sure not to over-boil the cauliflower, as it will get too watery and ruin the mash. Save the boiling water, strain the cauliflower and garlic, and place in a blender. Add the broccoli florets to the boiling water along with another pinch of salt and cook for 5-7 minutes, or until tender.
  5. To finish the cauliflower mash, add 3 tablespoons of grated cheese, ¼ teaspoon of salt, and a few cracks of pepper to the blender with the cauliflower. Blend until smooth and creamy and check for seasoning, you may need more salt.
  6. Drain the broccoli and run under cold water for 30 seconds to stop the cooking process. Drain very well and then chop the broccoli to the consistency you desire. Add the chopped broccoli to the cauliflower mash along with 1 tablespoon of grated cheese, mix well. Check for seasoning and set aside.
  7. For the chicken, pre-heat a large non-stick or cast iron pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil and wait 30 seconds to add the chicken to the pan. If your pan is not big enough you will have to cook the chicken in two batches. Cook for 3-4 minutes or until the crust has a nice golden brown color, flip and cook 2 minutes and remove from the pan. The chicken is still raw in the middle at this point. Add 1 teaspoon of oil to the pan along with the sliced mushrooms. Cook for over medium heat 10-12 minutes or until the mushrooms have wilted and have a nice golden color, add ¼ teaspoon salt and a couple cracks of pepper. Add the coconut milk, chicken broth and stir well. Cook for 10-12 minutes or until the sauce has reduced by half. Check for seasoning, you will most likely need a pinch of salt and some pepper. Place the chicken back in the pan and cook for 4 minutes, or until the chicken is cooked through.
  8. Serve the chicken with some mushroom sauce and veggie mash, enjoy! Everything will keep in the fridge for 5 days, the only item you can freeze is the chicken and sauce, it will keep for 2-3 months in the freezer. When time to reheat everything, heat in a 400 degree F oven covered with tin foil for 10-12 minutes. If using the microwave, cover the container with a wet paper towel and make sure not to heat too high or too long, otherwise the meat will dry out.

Recipe Video

Recipe Notes

Macros:
352 calories per meal
11 grams of fat per meal
12 grams of carbs per meal
51 grams of protein per meal
4.4 grams of fiber per meal

9 thoughts on “Budget Chicken Meal Prep”

  1. CHANTEL H CHARPENTIER

    in your printed recipe, it calls for 1/2 cup of light coconut milk, in your video you said coconut milk, not “light”, and it looks like you poured in way more than 1/2 cup, so which is it please? Thanks

    1. Bobby Parrish

      It’s light coconut milk, I just did not specify in the video. The sauce will be more creamy if you use full fat coconut milk, as long as you don;t mind the additional fat. 1/2 cup each of coconut milk and chicken stock.

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