It’s meal prep time again! This week I made a simple dijon mustard baked chicken breast, and a Lemon Rosemary Chicken with sweet potatoes and oven roasted green beans with almonds. Who knew healthy could sound and taste so gourmet, right?! Very easy recipes this week. Ingredients I used:
- Chicken Breasts (2 packages–1 for dijon mustard chicken and 1 for lemon rosemary)
- 3 sweet potatoes
- 2 lemons
- Rosemary (6 stalks)
- 1 package green beans
- 1/3 cup slivered almonds (I just put whole raw almonds in bag and hit with a rolling pin)
- Non stick cooking spray
- Minced Garlic (5 cloves)
- Dijon Mustard
So get the easiest recipe out of the way, preheat oven to 350F. Spray baking dish with nonstick cooking spray. Cut and trim fat from 1 package of chicken and put it into a baking dish. I usually cut into tenderloin strips so it cooks even throughout. Add 1 tsp dijon mustard for each chicken breast you added and mix all together, making sure all breasts are evenly coated. Bake in oven until internal temp is 165F or warmer. About 30-35 minutes.
Next, put nonstick cooking spray in a skillet or frying pan, put on warm to pre heat. Cut and trim the other package of chicken breast. Put stovetop temperature to medium-high. Add each chicken breast tenderloin to the skillet just until brown, about 4 minutes per side.
After your chicken is browned, place in a foil-lined baking sheet–I used a roasting pan.
Now, begin cutting up your sweet potatoes into cubes. Place directly into the roasting pan with your chicken.
I had 6 mushrooms leftover in my refrigerator, I quartered them and added to my pan as well.
Now, put the juice of both lemons over the chicken and sweet potatoes. I use tongs as a juicer– good ole food network taught me this trick– face lemon up so you can catch the seeds! When lemons are juiced, just add right into the mixture
Cut up 4 stalks of rosemary and sprinkle on. I threw in 2 whole stalks for extra flavor. I added the equivalent to 5 cloves of garlic.
Put Rosemary chicken into the oven! Cook for about 45 minutes. Now place wash and trim your green beans, place on a cookie sheet, and spray with nonstick cooking spray.
Add about 1/4 tsp minced garlic and 1/3 c chopped almonds. Place into oven for 15 minutes.
Finished project of green beans and dijon roasted chicken:
Finished project of Lemon Rosemary Chicken : 🙂
Here is 5 oz chicken, 1/2 c sweet potato, and a side of the roasted green beans and almonds all plated up pretty 🙂
I also oven roasted some asparagus with nonstick cooking spray, lemon juice, and pepper. Added all to tupperware containers–portioned 4oz chicken 1/2 sweet potatoes, and 1/2 c veggie, and there you have it, Meals prepped for the week! Bon appétit! 🙂
MACROS: 229 calories 20c 7f 26p.