Oh hey Fall, quit breathing down our necks! We know you’re here.
We’re easing into the new school year clinging to our blissful memories of inner tube floats and hammock swings. And as social media says, “Sit your butt down Mr. Pumpkin Spice mocho-choco-loco whathaveyou.” We’ve got another few weeks of fresh mint iced tea and perfect tomatoes to go!
While you’re still enjoying the harvest, but you’re back into the school workplace grind, we’ve been thinking about the good old fashioned meal prep tool for survival. One-pot or one-dish-wonders are top of mind as a result.
Here’s a great one for four servings:
One-Pan Chicken-Bake
In a 9”x13” casserole pan, add:
- 200g (1 cup) brown rice
- 500g (1 lb) chicken breast, cubed
- 100g (½ cup) chorizo
- 2 red peppers, chopped
- 2 onions, diced
- 100g (½ cup) peas (frozen have the most nutrients – rinse and thaw)
- 100g (½ cup) green beans, chopped
- 1 tsp paprika
- 1 tsp sea salt
- 1 tsp garlic powder
- ½ tsp black pepper, ground
- 500ml (2 cups) chicken stock
Note: Coach Adam Hoad (@adamhoad_coaching) adds a pinch of saffron here too if you have it.
Mix it all up in the pan, then add on top:
- 300g (2 ½ cups) cherry tomatoes (or plum tomatoes diced)
Cover with foil and bake at 400F for 50 minutes
Uncover and pop it back in the oven for another 10 minutes
Calories per serving: 500; Protein, 42g; Carbs, 50g, Fat, 15g = a yummy, satisfying dinner
(Adapted this from Adam Hoad Coaching)
This is a perfect recipe as it’s balanced, high protein, high nutrients (hello B vitamins and fiber), and totally satiating. Furthermore, you can sub all kinds of ingredients in this one-dish-wonder. For example: take out the chorizo and add chickpeas (or other beans), cheeses, broccoli, brussels sprouts, tofu, or anything that you love. We
Swap the rice with farro, protein pasta, orzo, or couscous.
So many options. It’s just a tasty way to throw something together and then go do a workout, walk the dog, play with the kids, do some mindfulness, etc., and come back and munch. Meanwhile, your house will smell magnificent!
See you on The PATH Ahead.