4 Sheet Pan Chicken Meal Prep Bowls – by Gastro Guru

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These are 4 totally different straightforward Sheet Pan Rooster Meals that you would be able to both use as totally different meal prep lunches or use one combo as a straightforward sheet pan rooster dinner for a household of 4.

Four glass containers with sheet pan chicken, green beans, broccoli, potato, rice, quinoa, and sweet potato.

In my Clear Consuming for Freshmen and Meal Prep Concepts posts, I clarify the significance of consuming scrumptious to have the ability to persist with a nutritious diet. On this Sheet Pan Rooster recipe we deal with utilizing all types of spice blends to make the rooster thighs attention-grabbing and finger-licking good! Spices are a good way to deliver taste to any dish with out sacrificing vitamin. In case you battle with sticking to a nutritious diet begin right here. Make it scrumptious! The remainder will come quite a bit simpler then.

Substances & Substitutions

Ingredients for sheet pan chicken meal prep bowls laid out on a kitchen counter.

Rooster – the most effective rooster half for this sheet pan rooster recipe is skinless boneless rooster thighs as a result of they want the identical quantity of roasting time because the potatoes and candy potatoes. You might additionally use rooster breasts however I like to recommend seasoning them on a plate then and including them to the baking sheet about 10 minutes later so that they don’t overcook and change into dry. Bone-in rooster thighs will want longer to bake (45-ish minutes) so that you’d have so as to add them earlier than. In that case, it’s in all probability greatest to make use of two smaller baking sheets as an alternative of 1 huge one and add to the oven in phases.

Carbs – I’m utilizing basmati rice, quinoa, candy potato, and potato as a result of all of them want the identical cooking time within the oven (35 minutes). You should use only one or all 4 as particular person parts. For the grains, you’ll want oven-proof baking dishes with tight-fitting lids like these cocottes or a ramekin which you’ll wrap tremendous tightly with aluminum foil. No water ought to escape them.

Veggies – inexperienced beans and broccoli are nice as a result of they each take about 20-25 minutes to roast in a 400F oven. You might additionally use bell pepper, sugar snap peas, and/or cauliflower florets. Roasted onion offers tons of taste, too. Any kind of onion for that matter.

Spices – the sky is the restrict right here. My favourite spice mixes are Sazón, Curry, Paprika, and Poultry combine however get artistic and make your personal for those who like.

Sauces – when you have further time I strongly suggest making this Ají Verde Sauce, or Salsa Criolla on your sheet pan rooster. Nonetheless, for those who’re quick on time mixing yogurt with dill, garlic, and lemon zest does the trick, too.

How To Make Sheet Pan Rooster Meal Prep Bowls

Photo collage of step-by-step process of how to make sheet pan chicken meal prep bowls.

There are solely 6 easy steps vital. This recipe may be very very straightforward.

Put together your carbs by slicing candy potato, potato, onion, and including rice and quinoa to cocottes.
Add rooster to your sheet pan, oil rooster and potatoes, and season rooster together with your favourite spice mixes.
Prime potatoes with Parmesan and place the entire sheet pan within the oven.
Prep your yogurt sauce.
Add veggies to a separate tray and oil and season with salt. Then add to the rooster within the oven.
Combine and max components in meal prep bowls.

Methods to Make Attention-grabbing Spice Mixes

On this sheet pan rooster recipe, I take advantage of 4 totally different spice mixes that I really like. Use the next ratios to make them identical to mine:

Sazón – 1/4 tsp achiote, 1/4 tsp cumin, 1/4 tsp coriander, 1/4 tsp oregano, 1/4 tsp sea salt, 1/8 tsp pepper, 1/8 tsp garlic
Curry – 1/2 tsp curry powder, 1/2 tsp coriander, 1/4 tsp sea salt, 1/8 tsp pepper
Paprika – 1/2 tsp paprika, 1/4 tsp chili, 1/4 tsp oregano, 1/4 tsp sea salt, 1/8 tsp pepper
Poultry – 1 1/2 tsp poultry seasoning of your selection. My private favourite is the one from the model NOMU. (No they’ve by no means despatched me their product totally free nor have they ever sponsored a publish of mine. I’m merely in love with their spice mix and it’s 100% clear components).

Ceaselessly Requested Questions

How lengthy can I maintain rooster within the fridge?

In line with the FDA, nearly all animal protein might be safely saved within the fridge for as much as 4 days.

Can this Sheet Pan Rooster Meal Prep Bowl be frozen?

Sure! The complete meal might be frozen aside from the yogurt sauce. Merely maintain the yogurt sauce separate.

Sheet Pan Rooster Meal Prep Bowls

Prep Time: 20 minutes

Prepare dinner Time: 35 minutes

Servings: 4 folks

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Directions

Preheat the oven to 400F.
Peel and thickly slice purple onion. Peel and thickly slice half candy potato (about 1/2″ thick rounds), and thickly slice the potato (1/2″ rounds).
Place candy potato, potato, and onion on a big baking sheet. Add rice + 1/4 tsp turmeric and 1/8 tsp salt to 1 cocotte and quinoa + 1/8 tsp salt to the opposite cocotte. And add rooster to the baking sheet as properly.
Season greens with sea salt (not the rooster) and drizzle rooster and greens with about 2 Tablespoons of oil. Then use your fingers to work within the oil into every bit from all sides.
Add grated parmesan to the potatoes and 1/3 cup boiling water to the rice, and 1/3 cup boiling water to the quinoa. Placed on the cocottes’ lids and place within the oven for 35 minutes.
Within the meantime, put together the yogurt sauce by chopping dill and garlic, and zesting the lemon. Then combine yogurt with chopped dill, garlic, capers, and lemon zest and season with salt.
Add broccoli florets and inexperienced beans on a separate baking sheet and season with salt and drizzle with about 1 Tbsp oil and work oil and salt into the greens together with your fingers. Makes positive every items is properly coated in oil.
Place broccoli and inexperienced beans within the oven, beneath the sheet pan rooster, for 20-25 minutes.
Divide all components amongst 4 meal prep containers in any mixture you want ensuring you add rooster, greens, and carbs to every container.

Notes

Spice Mixes I really like and use, every combine is sufficient for two rooster thighs:

1. Sazón – 1/4 tsp achiote, 1/4 tsp cumin, 1/4 tsp coriander, 1/4 tsp oregano, 1/4 tsp sea salt, 1/8 tsp pepper, 1/8 tsp garlic
2. Curry – 1/2 tsp curry powder, 1/2 tsp coriander, 1/4 tsp sea salt, 1/8 tsp pepper
3. Paprika – 1/2 tsp paprika, 1/4 tsp chili, 1/4 tsp oregano, 1/4 tsp sea salt, 1/8 tsp pepper
4. Poultry – 1 1/2 tsp poultry seasoning of your selection. My private favourite is the one from the model NOMU. (No they’ve by no means despatched me their product totally free nor have they ever sponsored a publish of mine. I’m merely in love with their spice mix and it’s 100% clear components).