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RECIPES  |  MEAL PREP  |  WEIGHT LOSS  |  KETO

Budget Chicken Meal Prep

Healthy budget chicken meal prep for the week. Chicken meal prepping with glazed chicken thighs, tabouli salad, and homemade hummus recipe.

This recipe is , , with main ingredient

sour orange glazed chicken Budget Meal Prep

Course: Main Course
Cuisine: Mediterranean
Prep Time: 20 minutes
Cook Time: 38 minutes
Total Time: 58 minutes
Servings: 5 meals
Author: Bobby Parrish
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Ingredients

For the chicken:

  • 10 boneless & skinless chicken thighs ask your butcher to cut them in half from top to bottom
  • 1.5 teaspoons smoked paprika
  • 1.5 teaspoons ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon cinnamon
  • Kosher Salt

For the sour orange glaze:

  • 1 cup orange juice
  • 2 tablespoons honey
  • Zest and juice of 1 lime
  • ¼ teaspoon red pepper flakes
  • 1 inch piece of fresh ginger sliced in 3 pieces
  • ¼ teaspoon kosher salt

For the hummus:

  • 2.5 cups of cooked chickpeas about 1 cup of raw chickpeas, save 1 cup of the cooking liquid before you drain them
  • 3 tablespoons of tahini aka sesame seed paste
  • 2 cloves or garlic finely chopped or grated
  • Zest of 1 lemon
  • Juice of half a lemon
  • ½ teaspoon kosher salt
  • Couple cracks of fresh pepper
  • 1 teaspoon smoked paprika or cumin optional
  • 2 tablespoons extra virgin olive oil or regular olive oil
  • 3 tablespoons freshly chopped Italian flat leaf parsley

For the tabouli salad:

  • 1 bunch of Italian flat leaf parsley most of the stems removed and finely chopped
  • ½ cup of raw millet
  • 1/3 of a bunch of black/lacinato kale stems removed and finely chopped
  • 3 tablespoons green onions or about half a bunch, finely sliced
  • ¼ cup seedless cucumbers chopped
  • 2 tablespoons walnuts chopped and roasted(optional)
  • ½ a red pepper finely diced
  • Zest of 1 lemon
  • Juice of 1 lemon
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon kosher salt
  • Couple cracks of fresh cracked pepper

Instructions

  1. Cooks Notes: I recommend you ask your butcher to cut the chicken thighs in half, from top to bottom so you have 2 long pieces. You can also skip this step and cook the thighs whole.
  2. Soak the dried chickpeas in cold water overnight, making sure they are covered by at least 3 inches of water. Boil them for 45 minutes to 1 hour, or until very soft and creamy. Before you strain the chickpeas, SAVE 1 CUP OF COOKING LIQUID, this will be used to make the hummus super creamy later on. If you want to be a lazy butt and used canned chickpeas, make sure you drain and rinse them thoroughly. Use water or chicken stock to thin out the hummus later on when you are blending in the food processor.
  3. Millet is a gluten free whole grain that is high in minerals, but you can also use quinoa, couscous or even brown rice. Bring 1 cup of water to a boil and season it with a ¼ teaspoon of salt. Add millet, stir well, reduce to a bare simmer, and place a lid on the pot. Cook for 18-20 minutes, or until all the water has been absorbed. Fluff the cooked millet with a fork and allow to cool thoroughly before adding to the tabouli salad. You can make this 1-2 days ahead of time.
  4. Begin Cooking:
  5. Make the spice rub for the chicken thighs by combining the smoked paprika and next 3 ingredients in a small bowl, mix well. Season both sides of the chicken with a generous pinch of spice rub and salt. Leave at room temperature for 20-30 minutes so the marinade can go to work and the chicken is not cold when you cook it.
  6. Meanwhile, make the sour orange glaze by adding all of the ingredients to a small pot, bring to a simmer, and cook for 20-25 minutes, or until thick and syrupy. Check for seasoning after a few minutes, it may need a little more honey if it is too sour. Set aside.
  7. Make the hummus by adding 2.5 cups of cooked chickpeas to a food processor along with the next 7 ingredients, processor for 10 seconds. Add the olive oil, along with 3 tablespoons of the reserved cooking liquid, turn the processor back on. If the hummus still looks to thick, add another 2-3 tablespoons of the cooking liquid until the hummus becomes nice and creamy. Give the hummus a taste, it will almost certainly need more lemon juice and salt. Add the chopped parsley and turn the processor back on until the parsley is well incorporated. Remove hummus and set aside.
  8. Make the tabouli salad by measuring 1 cup of cooked millet and adding it to a large bowl along with the chopped parsley and every other ingredient. Mix well and check for seasoning, you will probably need more lemon juice as you want the flavor to pop. Save any extra millet in the fridge for another use.
  9. To cook the chicken, pre-heat a cast iron grill pan, cast iron pan, or non-stick pan over medium heat for 2 minutes. If using a pan, add 1 tablespoon of olive oil while pre-heating. Cook the chicken for 6-7 minutes on each side, only flipping once. If the chicken is sticking to the grill pan, let it cook another couple minutes and then try to flip it. During the last minute of cooking, brush some of the sour orange glaze on both sides of the chicken. Remove from heat and set aside.
  10. Assemble your meal prep containers and enjoy. The chicken will keep in the fridge for 5 days or you can freeze it for 2-3 months. The tabouli can not be frozen, but will keep in the fridge for 5 days, it’s best to dress the salad the day you want to eat it. The hummus can’t be frozen, but will keep in the fridge for 5 days.

Recipe Notes

Macros:
639 calories per meal
29.3 grams of fat per meal
51 grams of protein per meal
43.5 grams of carbs per meal
4 grams of fiber per meal

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