Balsamic Chicken

Ingredients
- 4 boneless skinless chicken breasts
- 1/2 tsp sea salt
- 1/2 tsp pepper
- 3 tsp, minced bottled garlic
- 1/4 cup balsamic vinager
- 3/4 cup low sodium chicken broth 

- 1 bay leaf
- 1/4 tsp dried thyme
- cooking spray 

Instructions
1) Season chicken with salt and pepper. 

2) Spray non stick skillet with cooking spray and heat to medium high. 

3) Add the chicken and cook until brown on one side. Add garlic and flip chicken. 

4) Cook for about 3 minutes then add vinegar, broth, bay leaf, and thyme.
5) Cover and simmer over medium low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering sauce, uncovered for about 7 minutes. 

6) Discard bay leaf and pour mixture over chicken and serve.
7) Make extra and use for your salad or lunch the next day, tastes yummy after it has been sitting in that juice all night

Salsa Chicken

Ingredients
- 4 - 5oz chicken breasts
- 2 cups of salsa
- salt, pepper and garlic powder to taste

Instructions
1) Place chicken in crock pot
2) season with salt, pepper, garlic powder and any other seasonings you may like.
3) cover with salsa
4) Cook on low for 6 hours or high for 4 until chicken shreds easily with a fork
5) Shred chicken in crock pot and split into 4 servings - enjoy! 

Turkey Meatloaf Muffins

This is one of my fave meal prep recipes!  I got it from Jamie Eason - yum! 

Ingredients
- 2 lbs ground turkey
- 3 egg whites
- 1 cup quick cooking oats
- ½ tsp ground cumin
- ½ tsp dried thyme
- 2 tsp dry yellow mustard
- 1 tsp black pepper
- ½ tsp chipotle pepper spice
- 1 tsp salt
- 1 – 2 tbsp garlic powder (or to taste)
- 2 tbsp ground coriander (optional)
- 1 tbsp McCormick Rotisserie Chicken spice (optional)
- 1tsp Herbes De Provence spice (optional)
- 1 small onion (finely chopped)
- 2 celery stalks (finely chopped)

Directions
1) Preheat oven to 375 degrees.
2) Spray muffin pan with olive oil.
3) Mix all the ingredients together in a large bowl.
4) Roll the mixture into 12 even sized balls and place in muffin pan.
5) Bake 40 minutes or till done.
6) Serve warm or freeze in a Ziploc freezer bag.

Roasted Chicken Breast with Sweet Potato Fries & Steamed Spinach

Ingredients
- 4oz skinless chicken breast

- 1/2 cup balsamic vinega

- 1/2 cup lemon juice

- no-salt seasoning to taste (Kirkland Organic is my fave!  But Mrs Dash is good too!)
- whole sweet potato

- 1 tsp olive oil
- 2-3 cups of spinach

Instructions
1. Marinate chicken breast in the balsamic vinegar, lemon juice and no salt seasoning mix for at least 2 hours or overnight.

2. Pre-heat oven to 400 degrees

3. Place the chicken on a rack or cookie sheet in the oven and cook for 30 minutes or until thoroughly cooked to your liking.
4. Wash sweet potato well and cut into strips. 

5. Toss them with the olive oil and no salt seasoning. 

6. Place them on a baking sheet coated with cooking spray and cook at 400 degrees for 20-30 minutes, flipping once halfway through.
7. When the chicken and sweet potato are almost done cooking, cook your spinach in a pan with a small amount of water, covered, until just wilted.

8.  Enjoy!

Chicken Salad Wraps

(Makes 4 servings)

Ingredients
4 cans of Kirkland chicken breast or 1/2 a rotisserie chicken pulled a part (you can sub in canned tuna or salmon as well if you prefer)
4 chopped hard boiled egg whites (minus the yolk)
1/2 cup of non-fat plain Greek yogurt
1/2 chopped onion
2 chopped tomatoes

Instructions
1) Add the chicken to a bowl. Mash it up to get rid of the chunks and make it as pulled apart as possible so it resembles the consistency of canned tuna.
2) Add the remainder of the ingredients to a bowl, mix well and divide into 4 servings.
3) Place it inside a romaine lettuce leaf and enjoy like a taco!

Weekly Meal Prep - Chicken Burrito Bowls

Here's another simple, yet delicious idea that you could meal prep for lunches!

I got this idea from buzzfeed.com and modified it slightly - it's so simple though it is one of those recipes you read once and then just make off the top of your head!!

INGREDIENTS

3 boneless, skinless chicken breasts
3 bell peppers, sliced
1 medium red onion, sliced
1 tbsp olive oil
1 tbsp taco seasoning
Salt and Pepper, to taste.
1 16-ounce jar medium chunky salsa
2 cups cooked brown rice
1 15-ounce can black beans, drained and rinsed
1 15-ounce can corn, drained
1 cup shredded cheddar cheese

INSTRUCTIONS

1. Preheat oven to 400 degrees farenheit
2. Spray a baking sheet with non-stick spray (I also use tinfoil to make cleanup easier!)
3. Place the chicken breasts in the middle of the tray, the sliced peppers on one side and the red onion slices on the other.
4. Drizzle with olive oil
5. Season the chicken breasts with taco seasoning on both sides
6. Season the peppers, onions and chicken with salt and pepper, to taste. Mixed up the peppers and onions a bit to ensure they are coated evenly.
7. Spread the salsa evenly on top of the 3 chicken breasts.
8. Bake for 25 mins in your preheated oven (or until chicken is fully cooked)
9. Cut chicken into slices or chunks.

TO ASSEMBLE THE BOWLS
1. Place 1/2 cup brown rice in 4 bowls
2. Top each with 1/4 cup black beans, 1/4 cup corn and 1/4 cup shredded cheddar cheese
3. Add the cooked peppers, onions and chicken (split evenly among 4 bowls)
4. Top with a bit more salsa, cilantro and a slice of lime if desired.


Enjoy!

Weekly Meal Prep - Greek Chicken Bowls

One thing that I've learned along the way in this journey is the importance of planning.  We've all heard the saying "Fail to plan, plan to fail" and I find this to be so true - especially when it comes to not only planning but actually preparing my lunches in advance.  Since I work from home I don't need to actually pack my lunches, but just having everything ready to grab, put together and eat makes a huge difference in my success each week!!  

This was an idea I originally got from eazypeazymealz.com and I just made a few slight adjustments for my own preferences here!! 

INGREDIENTS

Greek Chicken
4 boneless skinless chicken breasts (about 5 oz each)
1/4 cup olive oil
3 tbsp minced garlic
1/3 cup fresh lemon juice
1 tbsp red wine vinegar
1 tbsp dried oregano
1/3 cup plain Greek yogurt
sea salt and pepper to taste


Cucumber Salad
2 English cucumbers, sliced
1/3 cup lemon juice
2 tbsp olive oil
1 tbsp red wine vinegar
1 tbsp minced garlic
1/2 tsp dried oregano


Tzatziki Sauce
1 cup plain Greek yogurt
1 English cucumber, shredded
1 tbsp minced garlic
1/2 tbsp dill weed
1 tbsp fresh lemon juice
1 tsp lemon zest
Salt and pepper to taste


The Rest
3 cups cooked brown rice
2 cups cherry tomatoes, halved
1/2 cup red onion slices


INSTRUCTIONS
1) In a large freezer ziplock bag, combine olive oil, garlic, lemon juice, red wine vinegar, oregano, greek yogurt and salt and pepper. Massage to mix.
2) Add chicken into the bag.
3) Massage to make sure chicken is fully covered and marinate for at least 20 minutes, up to 12 hours.
4) Drain the chicken from the marinade, discarding the marinade.
5) In a skillet, heat some olive oil over medium-high heat.
6) Add chicken when it is hot, and cook, flipping part way through. Cook approximately 3-4 minutes per side. Cooking time depends on thickness and size of the chicken. Cook until internal temp is 165 degrees.
5) Remove from pan, and let cool.
6) Once cool, cut into bite sized pieces.
7) Meanwhile, make cucumber salad by chunking the cucumbers, and tossing in a bowl with the lemon juice, olive oil, red wine vinegar, garlic, and oregano. Set aside
8) Make tzatziki sauce by combining the Greek yogurt, cucumber, garlic, dill weed, lemon juice, lemon zest in a small bowl; season with salt and pepper.
9) Refrigerate while assembling your bowls.
10) Cook brown rice according to package directions. When finished cooking, divide between meal prep containers, 1/2 cup in each container, halve cherry tomatoes, and mix with red onion slices. Divide amongst the bowls.
11) Top with chicken, cucumber salad, and some tzatziki sauce.
12) Keep for 3- 5 days in airtight container, serve cold!