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
Green Plan SmartPoints® value 5*
Blue Plan (Freestyle™) SmartPoints® value 2*
Purple Plan SmartPoints® value 2*
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
Green Plan SmartPoints® value 1*
Blue Plan (Freestyle™) SmartPoints® value 1*
Purple Plan SmartPoints® value 1*
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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*The WW points values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the SmartPoints® and PersonalPoints™ trademarks.
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