The perfect meal prep with a good balance of macro and micronutrients, made with simple ingredients, is ready in less than 30 minutes. Feel free to swap the veggies to your preferences. Other good options would be asparagus, carrots, broccoli, or frozen mixed veggies if you don't fancy chopping. This meal can easily be made vegan by using tofu, chickpeas, or lentils. This recipe uses chicken thighs, but feel free to use chicken breast for a leaner option.
Easy chicken and mixed veggies
Serves: 3-4 Prep time: 5 mins Cook time: 25–30 mins
Ingredients:
Skinless and boneless chicken thighs (around 5)
2 tbsp paprika powder
salt
olive oil
1 large white onion
2 medium fresh tomatoes
2 large courgettes
3 pre-cooked beetroots
2 tbsp dried chives
2 tbsp soya sauce
juice of 1/2 lemon
one pack of pre-cooked rice (I used Tilda brown rice and quinoa mix, 250 g)
sunflower seeds
Instructions:
Cut the chicken into smaller cubes and season it with paprika powder, salt, and some olive oil, then transfer it into the air fryer for 20–25 mins (or bake it in the oven for 30–35 mins).
Heat up some olive oil in a pan/wok, add the chopped onion and sauté it for 2–3 mins. Add the chopped tomatoes, courgettes, beetroots, dried chives, soya sauce and lemon juice and cook it for about 10 mins until the veggies are softened.
Add the pre-cooked rice and chicken and let it simmer for about 5 minutes.
Garnish it with sunflower seeds, pumpkin seeds, or hemp seeds for some additional healthy fats.
Store the rest in an airtight container and consume within 3–4 days.
