In the hustle and bustle of daily life, finding time to cook a nutritious meal can be a challenge. Meal-prep bowls offer a convenient solution, and what better way to enjoy a wholesome dish than with the aromatic flavors of curry? The Meal-Prep Curried Chicken Bowl is not only easy to prepare but also packed with nutrients that offer numerous health benefits.
Recipe for Meal-Prep Curried Chicken Bowls:
Ingredients:
- 1 cup cooked brown rice
- 1 cup cooked quinoa
- 1 pound cooked Curried Chicken (recipe below)
- ¼ cup chopped fresh cilantro
- ¼ cup thinly sliced scallions
Directions:
- Combine the cooked brown rice and quinoa; divide among 4 single-serving containers with lids.
- Top with the cooked Curried Chicken, cilantro, and scallions, dividing evenly.
- Seal the containers and refrigerate for up to 4 days.
Curried Chicken Marinade:
Ingredients:
- ¾ cup low-fat plain yogurt
- ⅓ cup grated onion
- 2 tablespoons mild curry powder
- 1 ½ tablespoons lemon juice
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper (optional)
- 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
Directions:
- In a medium bowl, stir together the yogurt, onion, curry powder, lemon juice, oil, salt, and cayenne pepper if using.
- Add the chicken pieces and toss to coat.
- Cover and marinate in the refrigerator for at least 2 hours or overnight.
- Preheat the oven to 400 degrees F.
- Line a rimmed baking sheet with foil and place the marinated chicken in a single layer.
- Roast until the chicken is cooked through, about 15 to 18 minutes.
Nutritional Facts: A serving of Curried Chicken provides approximately 198 calories, 7 grams of fat, 7 grams of carbohydrates, and a generous 26 grams of protein. It’s also a good source of vitamin B12 and selenium, which are essential for various bodily functions.
Health Benefits: Eating chicken, especially lean cuts like in this recipe, can support weight loss, muscle growth, and bone health. Chicken is a high-quality protein source that’s low in fat and high in essential nutrients such as niacin, selenium, and phosphorus. Regular consumption of chicken can help maintain bone mineral density and reduce the risk of osteoporosis. It’s also beneficial for heart health, as it can aid in managing weight and reducing risk factors for heart disease.
In conclusion, Meal-Prep Curried Chicken Bowls are not just a treat for your taste buds but also a boon for your health. They are perfect for busy individuals looking for a quick, nutritious meal that doesn’t compromise on flavor. Give this recipe a try, and you’ll find yourself looking forward to these delightful bowls all week long! 🍛✨
Can you provide a vegan version of this recipe?
Absolutely! Here’s a vegan twist on the Curried Chicken Bowls, featuring flavorful curried chickpeas as the protein source. This plant-based version is just as satisfying and nutritious.
Vegan Curried Chickpea Bowls Recipe:
Ingredients:
- 1 cup cooked brown rice
- 1 cup cooked quinoa
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon curry powder
- 1 teaspoon garlic powder
- 1 teaspoon garam masala
- 2 tablespoons tomato paste
- 3 tablespoons water
- ¼ cup chopped fresh cilantro
- ¼ cup thinly sliced scallions
- Olive oil for cooking
- Salt and pepper to taste
Directions:
- Preheat your oven to 425 degrees F (220 degrees C).
- Toss the chickpeas with olive oil, curry powder, garlic powder, garam masala, salt, and pepper.
- Spread the chickpeas on a baking sheet and roast until crispy, about 18-22 minutes.
- In a small pot, heat a drizzle of olive oil over medium-high heat. Add a pinch of minced onion, garlic powder, and garam masala. Cook until fragrant.
- Stir in the tomato paste and water, and cook for a few minutes to thicken.
- Combine the cooked brown rice and quinoa; divide among 4 single-serving containers.
- Top with the roasted curried chickpeas, cilantro, and scallions, dividing evenly.
- Seal the containers and refrigerate for up to 4 days.
Nutritional Facts: A serving of these Vegan Curried Chickpea Bowls provides a good balance of complex carbohydrates, plant-based protein, and healthy fats. Chickpeas are an excellent source of protein and fiber, which can help with digestion and provide a feeling of fullness.
Health Benefits: Chickpeas are a powerhouse of nutrition. They’re rich in plant-based protein, making them an excellent choice for vegans and vegetarians. They also contain key vitamins and minerals like iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K, which contribute to building and maintaining bone structure and strength. Additionally, the high fiber content in chickpeas helps to increase satiety, reduce appetite, and aid in weight management.
Enjoy your vegan meal-prep bowls, and relish in the fact that you’re indulging in a dish that’s not only delicious but also kind to your body and the environment! 🌱✨