We're dishing up not one but TWO easy recipes to get you started with meal prep: a protein and a veggie. Make them both, or mix and match with other mains and sides. Cook once, and eat throughout the week!
Garlic-Lemon Chicken
1/4th of recipe (1 chicken cutlet): 239 calories, 8.5g total fat (3.5g sat. fat), 248mg sodium, 6g carbs, 1g fiber, 2g sugars, 32.5g protein
Click for WW Points® value*
Prep:
5 minutes
Cook:
10 minutes
Ingredients:
3 tbsp. whipped butter
3 tbsp. lemon juice
1 tbsp. chopped garlic
Four 5-oz. raw boneless skinless chicken breast cutlets
1 cup chopped sweet onion
Seasonings:
1/2 tsp. onion powder
1/4 tsp. each salt and black pepper
Directions:
Place butter and lemon juice in a small microwave-safe bowl. Microwave for 35 seconds, or until melted. Add garlic and 1/4 tsp. onion powder, and mix until uniform.
Bring an extra-large skillet sprayed with nonstick spray to medium heat. Add chicken and onion. Sprinkle chicken with remaining 1/4 tsp. onion powder, salt, and pepper. Cook for 4 minutes, stirring onion occasionally.
Flip chicken. Cook for 2 minutes, stirring onion occasionally.
Add butter mixture. Cook and stir until chicken is cooked through, onion has softened, and butter mixture is evenly distributed, 2 - 3 minutes.
MAKES 4 SERVINGS
Spiced Roasted Carrots
1/4th of recipe (about 1/2 cup): 71 calories, 3.5g total fat (0.5g sat. fat), 384mg sodium, 10g carbs, 3.5g fiber, 5.5g sugars, 0.5g protein
Click for WW Points® value*
Prep:
5 minutes
Cook:
30 minutes
Ingredients:
1 lb. (about 3 cups) baby carrots
1 tbsp. olive oil
Seasonings:
1/2 tsp. chili powder
1/2 tsp. cinnamon
1/2 tsp. salt
Directions:
Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
Place carrots in a large bowl. Add oil and seasonings, and toss to coat.
Transfer to the baking sheet. Bake until browned and soft, about 30 minutes.
MAKES 4 SERVINGS
Essential Meal-Prepping Info
This Week on the HG Podcast: One-on-One with Fasting Expert Dr. Amy Shah
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