Why I Love Stir Fry Recipes

I make stir fry recipes quite often because it helps take away the mental stress of worrying about what to cook for dinner. They’re quick, easy to make, and super versatile so you can always switch things up. Just pick your favorite protein, a mix of vegetables, make a yummy stir fry sauce, and dinner is ready in about 30 minutes!

What To Serve With Chicken Stir Fry

You can easily serve this chicken stir fry with a side of brown or white rice or give our Coconut Rice a try! And if you really want the full take-out experience, whip up some of our Vegetable Fried Rice to serve on the side.

Storing Leftovers

This chicken stir fry recipe stores very well in the fridge and works great for meal prep! You can make it on Sunday, divide it into equal portions, then store in meal prep containers along with your rice. This dish will stay good in the refrigerator for about four days.

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Chicken Stir Fry

This Chicken Stir Fry recipe is perfect for a quick & easy dinner meal. It has lots of chicken and veggies and a super delicious stir-fry sauce!

Course Dinner, Lunch

Cuisine American, Asian

Total Cost $10.55 recipe / $1.76 serving

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 6 (about 1 cup each)

Calories 198kcal

Author Marsha – Budget Bytes

Equipment

• Chef’s Knife
• Color Cutting Boards

Ingredients

Stir Fry Sauce

• 1/3 cup soy sauce $0.44
• 3 Tbsp brown sugar $0.12
• 2 tsp toasted sesame oil $0.20
• 2 cloves garlic, minced $0.16
• 2 tsp grated fresh ginger $0.20
• 1.5 Tbsp cornstarch $0.08
• 1/3 cup water $0.00
• 1 tsp sriracha $0.05

Stir Fry

• 3/4 lb. broccoli 1.75
• 2 carrots $0.31
• 1 red bell pepper $1.33
• 1 small onion $0.32
• 2 green onions $0.22
• 2 boneless, skinless chicken breasts (about 1.5 lb. total) $5.25
• 3 Tbsp cooking oil, divided $0.12

Instructions

• Start by making the stir fry sauce. Combine the soy sauce, brown sugar, toasted sesame oil, garlic, ginger, sriracha, cornstarch and water in a small bowl. Set the sauce aside.
• Chop the broccoli into small florets. Slice the red bell pepper, onion, and carrots into similar sized pieces. Slice the green onions. Set all the vegetables aside.
• Next, cut the chicken breasts into small 1/2 inch sized pieces.
• Heat a very large skillet or wok over medium-high heat. Once hot add 2 Tbsp of cooking oil and swirl to coat the surface of the skillet. Add the chicken and cook until browned on all sides. Be careful not to overcook the chicken. Once the chicken is browned, remove it from the skillet onto a separate plate and set aside.
• In the same skillet, add the remaining 1 Tbsp of cooking oil along with the carrots and broccoli. Cook and stir for one minute, or just until the broccoli begins to turn bright green.
• Next, add the red bell pepper and onion to the skillet. Continue to cook and stir for 1-2 more minutes.
• Give the stir fry sauce another brief stir. Now add the cooked chicken back to the skillet, then pour the stir fry sauce over the chicken and vegetables. Give everything a stir and allow the sauce to come up to a simmer, at which point it will start to thicken and turn glossy. Continue to cook for 1-2 more minutes or until it has reached your desired doneness.
• Remove the chicken stir fry from the heat, top with green onions and sesame seeds (optional) and serve!

See how we calculate recipe costs here.

Nutrition

Serving: 1serving | Calories: 198kcal | Carbohydrates: 18g | Protein: 12g | Fat: 10g | Sodium: 819mg | Fiber: 3g

How to Make Chicken Stir Fry – Step by Step Photos

Start by making the stir fry sauce. Combine the 1/3 cup soy sauce, 3 Tbsp brown sugar, 2 tsp toasted sesame oil, 2 cloves minced garlic, 2 tsp grated fresh ginger, 1 tsp sriracha, 1 1/2 Tbsp cornstarch and 1/3 cup water in a small bowl. Set the sauce aside.

Chop 3/4 lb. of broccoli into small florets. Slice 1 red bell pepper, 1 small yellow onion, and 2 carrots into similar sized pieces. Slice 2 green onions. Set the vegetables aside.

Cut 2 boneless, skinless chicken breasts into small 1/2 inch sized pieces.

Heat a very large skillet or wok over medium-high heat. Once hot add 2 Tbsp of cooking oil and swirl to coat the surface of the skillet. Add the chicken and cook until browned on all sides. Be careful not to overcook the chicken. Once chicken is browned, remove it from the skillet onto a separate plate and set aside.

In the same skillet, add the remaining 1 Tbsp of cooking oil along with the carrots and broccoli. Cook and stir for one minute, or just until the broccoli begins to turn bright green.

Next, add the red bell pepper and onion to the skillet. Continue to cook and stir for 1-2 more minutes.

Give the stir fry sauce another brief stir. Now add the cooked chicken back to the skillet, then pour the stir fry sauce over the chicken and vegetables. Give everything a stir and allow the sauce to come up to a simmer, at which point it will start to thicken and turn glossy. Continue to cook for 1-2 more minutes or until it has reached your desired doneness.

Remove the chicken stir fry from the heat, top with green onions and sesame seeds (optional) and dinner is served!

More Stir Fry Recipes

Beef and Cabbage Stir Fry

$7.14 recipe / $1.79 serving

Ground Turkey Stir Fry

$7.41 recipe / $1.48 serving

Crunchy Chicken Ramen Stir Fry

$7.10 recipe / $1.78 serving

Chicken Fried Rice

The post Chicken Stir Fry appeared first on Budget Bytes.

More Seasoning Ideas

If you want to switch things up, here are some other ways you can season your air fryer chicken breasts:

• Taco Seasoning
• Cajun Seasoning
• Lemon Pepper Seasoning
• Creole Seasoning like Tony Chachere’s
• Chili Seasoning
• Greek Seasoning
• Jerk Seasoning

Serving Suggestions

There are so many options to choose from when picking a side to serve with your air fryer chicken breasts. You could make a simple side salad, mashed potatoes, homemade mac and cheese, or a side of steamed green beans. And if you have a few extra minutes you can always add a side of roasted vegetables like our roasted broccoli or our oven baked steak fries!

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Air Fryer Chicken Breast

This juicy, tender, Air Fryer Chicken Breast is super flavorful and ready in less than 20 minutes. Perfect for meal prepping!

Course Dinner, Lunch

Cuisine American

Total Cost $5.74 recipe / $1.43 serving

Prep Time 5 minutes minutes

Cook Time 13 minutes minutes

Total Time 18 minutes minutes

Servings 4

Calories 204kcal

Author Marsha – Budget Bytes

Equipment

• Air Fryer
• Meat Thermometer

Ingredients

• 2 tsp steak seasoning $0.20
• 1 tsp sweet paprika $0.10
• 1/2 tsp smoked paprika $0.05
• 1/4 tsp freshly cracked black pepper $0.02
• 2 boneless, skinless chicken breasts (about 1.3 lb. total) $5.25
• 1 Tbsp olive oil $0.12

Instructions

• In a small bowl mix the steak seasoning, sweet paprika, smoked paprika, and black pepper together.
• Place both chicken breasts on a cutting board, cover them with plastic wrap or parchment paper, then use a rolling pin or the flat side of a meat tenderizer to gently pound the thicker side of the chicken breast until the entire breast is an even thickness from one end to the other (about 1/2 to 3/4 inch thick).
• Preheat the air fryer to 400°F. Brush the olive oil over both sides of each chicken breast.
• Generously coat both sides of each chicken breast with the seasoning blend. Rub the seasoning into the breasts with your hands making sure the entire chicken breast is evenly coated with spices.
• Place both chicken breasts inside the air fryer basket and cook for 7 minutes. Then flip the chicken breasts and cook for 6 more minutes. After a total of 13 minutes, use a meat thermometer to check the chicken breasts and make sure the internal temperature has reached 165°F, and if not, cook for 1-2 minutes longer.
• Promptly remove the chicken breasts from the air fryer basket and rest on a clean cutting board for 5 minutes before slicing. Serve the chicken breasts with your favorite sides and enjoy.

See how we calculate recipe costs here.

Nutrition

Serving: 1serving | Calories: 204kcal | Carbohydrates: 1g | Protein: 32g | Fat: 7g | Sodium: 172mg | Fiber: 0.4g

How to Make Air Fryer Chicken Breasts – Step by Step Photos

In a small bowl mix together 2 tsp steak seasoning, 1 tsp sweet paprika, 1/2 tsp smoked paprika, and 1/4 tsp freshly cracked black pepper together. Set the seasoning mix to the side.

Place 2 chicken breasts on a cutting board, cover them with plastic wrap or parchment paper, then use a rolling pin or the flat side of a meat tenderizer to gently pound the thicker side of the chicken breast until the entire breast is an even thickness from one end to the other (about 1/2 to 3/4 inch thick).

Preheat the air fryer to 400°F. Brush 1 Tbsp of olive oil over both sides of each chicken breast. Then generously coat both sides of each chicken breast with the seasoning mix. Rub the seasoning into the breasts with your hands making sure the entire chicken breast is evenly coated with spices.

Place both chicken breasts inside the air fryer basket and cook for 7 minutes. Then flip the chicken breasts and cook for 6 more minutes. After a total of 13 minutes, use a meat thermometer to check the chicken breasts and make sure the internal temperature has reached 165°F, and if not, cook for 1-2 minutes longer.

Promptly remove the chicken breasts from the air fryer basket and rest on a clean cutting board for 5 minutes before slicing. Enjoy these juicy, flavorful air fryer chicken breasts with your favorite sides for dinner, in a salad or sandwich for lunch, or for an easy meal prep protein!

More Air Fryer Recipes

Air Fryer Chicken Thighs

$6.86 recipe / $1.72 serving

Air Fryer Sweet Potato Fries

$1.13 recipe / $0.56 serving

Air Fryer Brussels Sprouts

$3.03 recipe / $0.75 serving

Air Fryer Chicken Nuggets

$4.64 recipe / $1.16 serving

The post Air Fryer Chicken Breast appeared first on Budget Bytes.

Can I Use A Different Type Of Sausage?

Sure! You can use any type of smoked sausage for this recipe. I just so happen to love chicken sausage, but beef, pork, turkey, or even kielbasa sausage would work just fine. Just make sure you are getting fully-cooked sausage links.

Can I use Different Vegetables?

Absolutely! As I mentioned above, this recipe is very flexible and easy to customize. Feel free to switch out the sweet potatoes for Yukon gold or russet potatoes, you can use Brussels sprouts or zucchini instead of broccoli, and you can use different color bell peppers. Just make sure the vegetables are cut roughly the same size so they cook at the same pace as everything else.

Storing & Reheating

This sheet pan chicken sausage dinner is great for meal prep! Just store any leftover sausage and veggies in an airtight container in the refrigerator for 3-4 days. Reheat in the microwave or in the oven at 350°F until warmed through.

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Sheet Pan Chicken Sausage Dinner

Say yes to this easy, no-fuss, veggie-packed, Sheet Pan Chicken Sausage Dinner. Perfect for those busy weeknights!

Course Dinner

Cuisine Amercian

Total Cost $9.93 recipe / $2.48 serving

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 4

Calories 386kcal

Author Marsha – Budget Bytes

Equipment

• Enamelware Sheet Pan
• White Cutting Boards
• Chef’s Knife

Ingredients

• 4 fully-cooked chicken sausage links (about 12 oz) $4.99
• 1 red bell pepper $1.50
• 1 small red onion $0.42
• 1 head broccoli $1.57
• 1 sweet potato (about 1/2 lb.) $0.74
• 3 Tbsp olive oil $0.33
• 1 tsp salt $0.06
• 1/2 tsp black pepper $0.04
• 1/2 tsp garlic powder $0.08
• 1 1/2 tsp dried oregano $0.10
• 1 Tbsp chopped parsley (optional) $0.10

Instructions

• Preheat the oven to 425°F. On a cutting board, slice the chicken sausage into medallions on a diagonal. Chop the bell pepper into 1-inch chunks. Slice the onion into ½-inch slices. Cut the broccoli into small florets. Wash, peel, and dice the sweet potato into ¾-inch cubes.
• Add the sliced chicken sausage and chopped vegetables to a large bowl. Drizzle with olive oil and season with salt, black pepper, garlic powder, and dried oregano. Toss sausage and veggies well making sure all of the ingredients are evenly coated with oil and spices.
• Spread the chicken sausage and vegetables onto a parchment lined baking sheet in an even single layer.
• Place the baking sheet in the oven and roast for 15 minutes, then give the ingredients on the sheet pan a good stir. Place the baking sheet back in the oven and roast for another 15 minutes or until sausage and veggies are browned on the edges.
• Garnish with chopped parsley (optional), serve hot and enjoy!

See how we calculate recipe costs here.

Nutrition

Serving: 1serving | Calories: 386kcal | Carbohydrates: 31g | Protein: 19g | Fat: 23g | Sodium: 1536mg | Fiber: 7g

How To Make Sheet Pan Chicken Sausage Dinner – Step By Step Photos

Preheat the oven to 425°F. Gather 12 oz of chicken sausage (4 sausage links), 1 red bell pepper, 1 small red onion (or ½ large red onion), 1 head of broccoli, and 1 sweet potato (about ½ lb.) to prep.

On a cutting board, slice the chicken sausage into medallions on a diagonal. Chop the bell pepper into 1-inch chunks. Slice the onion into ½-inch slices. Cut the broccoli into small florets. Wash, peel, and dice the sweet potato into ¾-inch cubes.

Add the sliced chicken sausage and chopped vegetables to a large bowl. Drizzle with 3 Tbsp olive oil and season with 1 tsp salt, ½ tsp black pepper, ½ tsp garlic powder, and 1 ½ tsp dried oregano. Toss sausage and veggies well making sure all of the ingredients are evenly coated with oil and spices.

Spread the chicken sausage and vegetables onto a parchment-lined baking sheet in an even layer.

Place the baking sheet in the oven and roast for 15 minutes, then give the ingredients on the sheet pan a good stir. Place the baking sheet back in the oven and roast for another 15 minutes or until sausage and veggies are browned on the edges.

That’s it! A super easy sheet pan dinner meal all cooked on one pan! I had actually planned to make a sauce to drizzle over the top, but when I tasted the roasted veggies with the sausage I thought it was absolutely delicious without any extra dressings. Garnish with chopped parsley (optional), serve hot and enjoy!

More Easy Sheet Pan Meals

Sheet Pan Chicken Fajitas

$13.90 recipe / $3.48 serving

Sheet Pan BBQ Meatballs

$7.84 recipe / $1.96 serving

Sheet Pan Kielbasa Potatoes and Green Beans

$9.47 recipe / $2.37 serving

Sheet Pan Greek Chicken and Vegetables

$13.30 recipe / $3.33 serving

The post Sheet Pan Chicken Sausage Dinner appeared first on Budget Bytes.

What’s in This Meal Prep

This meal prep starts with humble chicken breasts seasoned with garlic herb seasoning (you can use homemade or store-bought), with Parmesan roasted potatoes and roasted frozen broccoli on the side, plus a little ranch dressing to drizzle over top of everything. It’s simple, satisfying, and super flexible, so you can make it meet your needs.

Substitutions and Add-ins

As I mentioned above, this meal prep is super flexible. Maybe you want to add a little more to make it extra fancy, or maybe you want to swap out one of the ingredients for something you like better. Here are some ideas for substitutions and add-ins if you want to take this recipe and run with it!

• Add shredded cheddar cheese and bacon bits for a little more flavor.
• Double up on the chicken or add a scoop of cottage cheese for extra protein.
• Swap out the roasted potatoes for rice or couscous cooked in chicken broth.
• Turn it into a salad: use fresh broccoli and swap the roasted potatoes for a bed of greens. Add any other fresh vegetables of your choosing.
• Use boneless chicken thighs in place of the breasts for extra tender meat.
• Add a dollop of hummus and a couple of sliced grape tomatoes.
• Swap the roasted broccoli for creamed spinach or creamed kale.

How to Store and Reheat Ranch Chicken Meal Preps

For the best flavor and texture, consume your ranch chicken meal preps within four days of preparing and make sure to store the ranch dressing separately. Keep the meal preps refrigerated until ready to eat, then reheat in the microwave for 1-2 minutes on high, or until heated through. Pour the ranch dressing over top, then enjoy.

What Containers do You Use?

For this meal prep, I used my favorite 3-cup rectangular Pyrex containers and small metal dipping cups for the ranch dressing. The dipping cups are taller than the depth of the glass container, so I do carry them separately. The cups are shown in the containers in the photos here just to make them all fit in the frame!

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Ranch Chicken Meal Prep

This simple chicken meal prep features garlic herb chicken, roasted potatoes and broccoli, and a little ranch dressing to drizzle over top!

Course Dinner, Lunch

Cuisine American

Total Cost $11.58 recipe / $2.90 serving

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4

Calories 486kcal

Author Beth – Budget Bytes

Equipment

• Pyrex Glass Meal Prep
• Dipping Cups

Ingredients

• 2 lbs. russet potatoes $1.42
• 1/3 cup grated Parmesan $0.48
• 1/2 tsp garlic powder $0.05
• 1/4 tsp paprika $0.03
• 3 Tbsp cooking oil, divided $0.12
• 1/2 tsp salt, divided $0.05
• 1/4 tsp pepper $0.05
• 1 lb. broccoli florets* $3.49
• 1 lb. boneless, skinless chicken breast $4.99
• 1 Tbsp garlic herb seasoning $0.30

Instructions

• Preheat the oven to 400ºF. Clean and dice the potatoes into ¾" pieces.
• In a small bowl, combine the Parmesan, garlic powder, paprika, and ¼ tsp salt. Place the diced potatoes in a bowl, drizzle with 1 Tbsp cooking oil and the seasoned Parmesan, then toss until evenly coated.
• Spread the potatoes out over a parchment-lined baking sheet then transfer to the oven. Roast for 30 minutes, or until golden brown and crispy, stirring once halfway through.
• Place the broccoli florets in a bowl and drizzle with 1 Tbsp cooking, and add a ¼ tsp salt and pepper. Toss until the broccoli is evenly coated.
• Spread the broccoli out onto a parchment-lined baking sheet and roast in the preheated oven for about 20 minutes, or until browned on the edges, stirring once halfway through.
• While the vegetables are roasting, prepare the chicken. Fillet the chicken breast into two thinner pieces to help them cook faster and more evenly. Season both sides of the chicken with garlic herb seasoning.
• Heat a large skillet over medium. Once hot, add 1 Tbsp cooking oil and swirl to coat the surface. Add the chicken breasts and cook for about 5-6 minutes on each side or until well browned and cooked through.
• Remove the chicken to a cutting board and let rest for five minutes. Sliced the chicken breast into strips.
• Divide the roasted potatoes, broccoli, and sliced chicken between four meal prep containers. Fill four small dressing containers with 2 Tbsp ranch dressing each. Refrigerate the meal preps until ready to eat!

See how we calculate recipe costs here.

Notes

*You can use fresh or frozen broccoli florets. 

Nutrition

Serving: 1 meal prep | Calories: 486kcal | Carbohydrates: 52g | Protein: 35g | Fat: 17g | Sodium: 618mg | Fiber: 8g

How to Make Ranch Chicken Meal Prep – Step by Step Photos

Preheat the oven to 400ºF. Clean and dice 2 lbs. russet potatoes into ¾” pieces. In a small bowl, combine ⅓ cup grated Parmesan, ½ tsp garlic powder, and ¼ tsp salt. Drizzle 1 Tbsp cooking oil over the potatoes, then add the seasoned Parmesan, and toss until the potatoes are evenly coated.

Spread the seasoned potatoes out over a parchment-lined baking sheet in a single layer.

Roast the potatoes in the preheated 400ºF oven for about 30 minutes, or until golden brown and tender, stirring halfway through.

Once the potatoes are in the oven, start preparing the broccoli. You can use fresh or frozen broccoli here. Place 1 lb. broccoli florets in a bowl (no need to thaw if using frozen). Drizzle 1 Tbsp cooking oil over top and add ¼ tsp salt and pepper. Toss to coat.

Roast the broccoli in the preheated 400ºF oven for about 20 minutes, or until brown and crispy on the edges, stirring once halfway through.

While the vegetables are in the oven, prepare the chicken breast. Fillet one pound of boneless-skinless chicken breast into two thinner pieces (this helps them cook quickly and evenly). Season the chicken on both sides with about 1 Tbsp garlic herb seasoning (store-bought or homemade).

Heat a skillet over medium. Once hot, add 1 Tbsp cooking oil and swirl to coat the surface. Add the seasoned chicken breast and cook for about 5-6 minutes on each side or until browned and cooked through.

Remove the chicken to a clean cutting board and allow to cool for about 5 minutes before slicing.

Divide the potatoes, broccoli, and sliced chicken between four containers. Fill four small dressing containers with about 2 Tbsp ranch dressing each. Refrigerate until ready to eat!

When ready to eat, reheat your meal prep in the microwave for 1-2 minutes on high, or until heated through. Drizzle the ranch dressing over top and enjoy!

More Chicken Meal Prep Ideas

Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep

$9.43 recipe / $2.36 serving

Roasted Vegetable Couscous Meal Prep

$12.01 recipe / $4.00 serving

Glazed Chicken Meal Prep

Sweet Chili Chicken Stir Fry Bowls

$10.20 recipe / $2.55 serving

The post Ranch Chicken Meal Prep appeared first on Budget Bytes.

The Meal Prep Formula

The easiest way to meal prep is to use a simple formula and just plug ingredients into the formula. So for this meal prep, I used the protein + veg + veg formula. Sometimes I do a protein + veg + grain. Either way, I keep the cooking method and seasonings simple to reduce effort.

A third formula that I use sometimes is refrigerator salad + protein. This formula is a little more involved, in my opinion, because salads tend to take a little more prep work than a simple roasted vegetable.

Other Vegetable Options

As mentioned above, one of the reasons I love this simple meal prep is that it’s super customizable. If you’re not a fan of the vegetables I used, you can swap them out with just about anything. Here are some options:

• Steamed or roasted broccoli
• Steamed or roasted carrots
• Roasted potatoes
• Steamed green beans
• Roasted cauliflower
• Roasted squash
• Lemon pepper zucchini
• Roasted mushrooms
• Roasted Asparagus

Keep the Seasonings Simple

One of the keys to keeping this meal prep fast and easy is to not overthink the seasonings. This is one time when I usually lean heavily on pre-made seasoning blends. I don’t want to pull out ten bottles of herbs and spices, I just want to add a sprinkle-sprinkle of one thing and that and be done with it. Some great seasoning options are steak seasoning, cajun seasoning, taco seasoning, chili seasoning, za’atar, curry powder, garlic herb seasoning, lemon pepper, or Greek seasoning.

I usually season the protein heavily, and then keep the seasonings for the vegetables quite simple (salt, pepper, maybe garlic powder) so they aren’t competing too much.

Bulk it Up

A great way to bulk this meal up a bit without adding too much to the cost is to add a grain. Try rice, quinoa, bulgur, farro, or barley are all great options. Try cooking your grain in broth instead of water for an easy extra dose of flavor.

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Chicken and Vegetable Meal Prep

This simple chicken and vegetable meal prep is an easy way to prepare meals ahead to save time and money, plus it's customizable!

Course Dinner, Lunch

Cuisine American

Total Cost $10.59 recipe / $2.65 serving

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 4

Calories 461kcal

Author Beth – Budget Bytes

Equipment

• Pyrex Glass Meal Prep
• Enamelware Sheet Pan
• Parchment Paper

Ingredients

• 1 lb. Brussels sprouts $1.99
• 1.25 lbs. sweet potato* $1.25
• 3 Tbsp cooking oil, divided $0.12
• 1/4 tsp salt $0.02
• 1/4 tsp pepper $0.02
• 1.3 lb. boneless, skinless chicken breast $6.79
• 2 tsp steak seasoning $0.20
• 1/2 tsp smoked paprika $0.05
• 1/2 tsp sweet paprika $0.05
• 1 Tbsp butter $0.10

Instructions

• Preheat the oven to 400ºF. Rinse the Brussels sprouts and slice them in half. Place them on a parchment-lined baking sheet, drizzle with 1 Tbsp oil, and add a pinch of salt and pepper. Toss to coat.
• Wash the sweet potato then slice it in half lengthwise. Prick the outside surface with a fork. Rub 1 Tbsp oil over all surfaces of the sweet potato. Place the sweet potato, cut sides down, on the baking sheet with the Brussels sprouts.
• Transfer the baking sheet to the oven and roast for 20 minutes. After 20 minutes, stir the Brussels sprouts, then return the baking sheet to the oven for 10-15 minutes, or until the Brussels sprouts have reached your desired level of browning. If the sweet potato is not softened all the way through at this point, just remove the sprouts and return the sweet potato to the oven.
• While the vegetables are roasting, prepare the chicken breast. Combine the steak seasoning, smoked paprika, and sweet paprika in a bowl. Coat the chicken breasts in the seasoning mixture.
• Heat the remaining tablespoon of oil in a large skillet over medium-low heat. Once hot, add the chicken breasts.
• Cook the chicken breasts, without flipping, for about 8 minutes, or until well browned on the bottom. Flip the breasts and cook on the second side until well browned and cooked through (internal temperature 165ºF). Cooking time will vary with the thickness of the chicken.
• Transfer the cooked chicken breast to a clean cutting board to rest for five minutes before slicing.
• Cut the sweet potato halves in half once again to create four portions. Divide the sweet potatoes, Brussels sprouts, and sliced chicken between four containers. Add a pat of butter to each piece of sweet potato. Refrigerate up to four days.

See how we calculate recipe costs here.

Notes

*I had one very large sweet potato and used ¼ of the potato per portion. You could also use two smaller sweet potatoes and use ½ of each per meal prep.

Nutrition

Serving: 1serving | Calories: 461kcal | Carbohydrates: 40g | Protein: 38g | Fat: 18g | Sodium: 448mg | Fiber: 9g

How to Make Chicken and Vegetable Meal Prep – Step by Step Photos

Preheat the oven to 400ºF. Rinse one pound of Brussels sprouts and slice them in half. Place them on a parchment lined baking sheet, drizzle with 1 Tbsp cooking oil, and add a pinch of salt and pepper. Toss to coat the Brussels sprouts.

Wash a sweet potato (or two) and slice it in half length-wise. Use a fork to prick the outer skin. Rub a tablespoon of cooking oil over all surfaces of the sweet potato. Place the sweet potato, cut sides down, on the baking sheet with the Brussels sprouts.

Roast the vegetables for 20 minutes, then stir the Brussels sprouts and return everything to the oven for another 10-15 minutes, or until the Brussels have browned to your liking. If the sweet potatoes are not softened all the way through, simply remove the Brussels and return the sweet potato to the oven until tender.

While the vegetables are in the oven, prepare the chicken. Coat the outside of two boneless, skinless chicken breasts with a mix of 2 tsp steak seasoning, ½ tsp smoked paprika, and ½ tsp sweet paprika.

Add 1 Tbsp cooking oil to a large skillet and heat over medium-low.

Once the skillet and oil are hot, add the seasoned chicken breasts. Cook on one side, without flipping, for about 8 minutes or until well browned on the bottom. Flip the chicken breasts and cook on the second side until well browned and cooked through (internal temperature of 165º).

Transfer the chicken breast to a clean cutting board and let it rest for 5 minutes before slicing.

Divide the Brussels sprouts, sweet potato, and chicken between four meal prep containers. Add a pat of butter to each sweet potato. Refrigerate up to four days.

More Chicken Meal Prep Ideas

Ranch Chicken Meal Prep

$11.58 recipe / $2.90 serving

Glazed Chicken Meal Prep

Sweet Chili Chicken Stir Fry Bowls

$10.20 recipe / $2.55 serving

Smoky Chicken and Cinnamon Roasted Sweet Potato Meal Prep

$9.43 recipe / $2.36 serving

The post Easy Chicken and Vegetable Meal Prep appeared first on Budget Bytes.

Vegetable Options

The key thing to keep in mind when using different vegetables is when to add them to the skillet. For this recipe you don’t want to fully cook the vegetables. They should be just tender-crisp. So, keeping that in mind, add sturdy vegetables first and tender vegetables later to make sure they don’t get overcooked.

Can I Substitute the Chicken?

Yes, there are options for that, too! I think shrimp would be absolutely awesome in this recipe, as would tofu. If using tofu, I would do a cornstarch coating and fry it separately (see the technique used in this recipe) before tossing it together with the vegetables and pesto at the end.

How to Serve Pesto Chicken and Vegetables

I ate this dish as-is, just a bowl of flavorful chicken and vegetables. But there are more options! You could eat this over a bowl of rice, stir in some cooked orzo or quinoa, or even add them to a bed of greens. Honestly, I would probably even add them to a flat bread and top with mozzarella as a sort of vegetable pizza!

How Long Does it Stay Good?

I got about four days out of my pesto chicken and vegetables, but this can vary depending on the conditions in your refrigerator, freshness of the ingredients, and how long you cook the vegetables. As I mentioned above, you want to barely cook the vegetables for this recipe. Just make them tender-crisp so they don’t get too wilted. Not only does this give them great texture and a fresh, bright flavor, but they last a little longer in the fridge, too.

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Easy Pesto Chicken and Vegetables

This Easy Pesto Chicken and Vegetables meal prep is super fast and easy, and holds up well in the fridge for tasty lunches all week!

Course Dinner, Lunch, Main Course

Cuisine American

Total Cost $11.07 recipe / $2.72 serving

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 1.5 cups each

Calories 369.33kcal

Author Beth – Budget Bytes

Equipment

• Pyrex Glass Meal Prep

Ingredients

• 1 red bell pepper $1.50
• 1 zucchini $0.60
• 1 yellow squash $0.50
• 1/2 red onion $0.19
• 1.3 lbs. boneless, skinless chicken breast $6.67
• 2 Tbsp cooking oil $0.08
• 1 cup frozen green beans $0.67
• 1/3 cup pesto* $0.73
• 1/8 tsp salt* $0.01
• 1/8 tsp freshly cracked pepper* $0.01
• 1 Tbsp grated Parmesan* $0.11

Instructions

• Chop the bell pepper, yellow squash, and zucchini, and slice the red onion. I like to make different shapes for each vegetable, but aim to make the pieces all around the same size.
• Cube the chicken breasts into ½-inch pieces.
• Add the cooking oil to a large skillet and heat over medium-high. Once the skillet and oil are very hot, add the chicken and sauté until the chicken pieces are opaque (3-5 minutes – the chicken will continue to cook as you add vegetables).
• Add the green beans to the skillet and sauté for 1-2 minutes more, or just until thawed.
• Add the bell pepper and red onion to the skillet. Sauté for 1-2 minutes more. If water is beginning to pool in the skillet, turn the heat up slightly. It should be hot enough that the water released from the vegetables evaporates quickly.
• Add the yellow squash and zucchini to the skillet and continue to sauté 2-3 minutes more, or just until the squash softens slightly.
• Turn the heat off, add the pesto to the skillet, and stir until everything is coated. Give the vegetables a taste and add salt, pepper, or more pesto if desired. Top with a light sprinkle of Parmesan just before serving.

See how we calculate recipe costs here.

Video

Notes

*You may need more or less pesto, salt, pepper, or Parmesan depending on the volume of your vegetables and your personal taste. 

Nutrition

Serving: 1.5cups | Calories: 369.33kcal | Carbohydrates: 11.68g | Protein: 36.8g | Fat: 19.2g | Sodium: 423.15mg | Fiber: 3.43g

How to Make Pesto Chicken and Vegetables – Step by Step Photos

Chop the vegetables first so they’re ready to go. Chop one red bell pepper, one yellow squash, one zucchini, slice ½ of one red onion and measure 1 cup frozen green beans. I like to do different shapes for the vegetables, but aim to keep them roughly the same size.

Cut 1.3 lbs. boneless, skinless chicken breast into ½-inch pieces.

Add 2 Tbsp cooking oil to a large skillet and heat over medium-high. Once very hot, add the cubed chicken and sauté just until the chicken is opaque (3-5 minutes – it will continue to cook as you add more vegetables). Next, add the frozen green beans and sauté for a couple of minutes more, or just until thawed.

Next add the bell pepper and red onion. Continue to sauté a couple of minutes more. If you see water pooling in the skillet, turn the heat up higher. The heat should be high enough that any moisture released by the vegetables evaporates quickly.

Finally, add the yellow squash and zucchini to the skillet. Sauté just a couple of minutes more, or just until the raw edge is taken off the squash.

Turn the heat off. Add about ⅓ cup pesto to the skillet and stir until everything is coated.

Give the vegetables a taste and add salt, pepper, or more pesto if needed (I added a pinch of each).

Top with a light sprinkle of Parmesan just before serving.

Perfect for meal prep!!

The post Easy Pesto Chicken and Vegetables appeared first on Budget Bytes.

Make This Meal Prep Vegetarian or Vegan

In the recipe instructions below I show you how to make quick Garlic Herb Chickpeas to use in place of the Garlic Herb Roasted Chicken Breast for a vegetarian option. Not only are the Garlic Herb Chickpeas super fast, but they bring the cost of this recipe down to $2.20 per serving instead of $4.00. So it’s quite a savings!

Use vegan ranch dressing to make the whole meal vegan, or make a homemade vegan ranch dressing. There are a TON of recipes for vegan ranch dressing online from very reputable sites. Check out Easy Vegan Ranch Dressing from Karissa’s Kitchen, Easy Ranch Dressing from Minimalist Baker, or Vegan Ranch Dressing from Food with Feeling.

How to Store the Roasted Vegetable Couscous Meal Prep

Store the roasted vegetable couscous with the sliced chicken or garlic herb chickpeas in one container, but I suggest leaving the ranch dressing separate, in case you want to reheat the dish before eating. This dish can be eaten cold or reheated. The exact containers in the photos in this post are apparently not available anymore, but you can find a comparable set of glass containers here (affiliate link).

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Roasted Vegetable Couscous Meal Prep

Roasted Vegetable Couscous Meal Prep is a super filling, veggie-packed meal that can be made with chicken or vegetarian with chickpeas. 

Course Lunch, Main Course

Cuisine American

Total Cost $12.01 recipe / $4.00 serving

Prep Time 15 minutes minutes

Cook Time 55 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 4

Calories 495.15kcal

Author Beth – Budget Bytes

Equipment

• Chef’s Knife
• Enamelware Sheet Pan
• Small Roasting Pan
• Glass Meal Prep Containers

Ingredients

Roasted Vegetable Couscous

• 4 Roma tomatoes $1.35
• 2 zucchini (about 20 oz.) $1.69
• 1 bell pepper $1.00
• 1 red onion $0.42
• 4 cloves garlic, peeled $0.32
• 2 Tbsp olive oil $0.32
• 2 pinches salt and pepper $0.05
• 1 cup couscous $0.79
• 1.5 cups vegetable broth $0.20
• 1/2 bunch parsley (about 1 cup chopped) $0.40

Garlic Herb Baked Chicken Breast or Garlic Herb Chickpeas*

• 2 boneless, skinless chicken breasts (about 1/2 lb. each) OR two 15 oz. cans chickpeas $4.23
• 2 Tbsp butter, room temperature $0.36
• 1 tsp dried parsley $0.10
• 1/2 tsp dried oregano $0.05
• 1/2 tsp dried basil $0.05
• 1/4 tsp garlic powder $0.03
• 1/4 tsp onion powder $0.03
• 1/4 tsp salt $0.02
• pepper $0.02

Optional Dressing

• 1/2 cup ranch dressing $0.70

Instructions

Roasted Vegetable Couscous

• Prepare the Roasted Vegetable Couscous first. Preheat the oven to 400ºF. Chop the Roma tomatoes, zucchini, and bell pepper into 1-inch pieces. Slice the red onion into 1/2-inch thick strips. Place the tomatoes, zucchini, bell pepper, onion, and peeled garlic on a large baking sheet.
• Drizzle the olive oil over the chopped vegetables, toss to coat, then season with a couple pinches of salt and pepper. Roast the vegetables for about 45 minutes, stirring every 15 minutes or so.
• While the vegetables are roasting, begin the couscous. Bring the vegetable broth to a boil in a small sauce pot. Once boiling, stir in the couscous. Place a lid on top, remove the pot from the heat, and let the couscous sit for five minutes, or until all of the broth is absorbed. Fluff the couscous with a fork, then place in the refrigerator to begin cooling as you prepare the rest of the meal.

For Garlic Herb Baked Chicken

• While the couscous is chilling, begin the garlic herb baked chicken. Combine the room temperature butter with the parsley, oregano, basil, garlic powder, onion powder, salt, and pepper in a bowl. Stir until it forms a paste.
• If the chicken breasts are thick, gently pound them with a mallet or rolling pin until they are an even thickness, no more than 3/4-inch thick (I cover the chicken with plastic to prevent splatter when pounding). Pat the chicken dry, then smear the butter herb mixture over the entire surface.
• Place the seasoned chicken in a baking dish and bake for 20 minutes at 400ºF, or until the internal temperature reaches 165ºF. Let the chicken rest for 5 minutes, then slice into strips.

For Garlic Herb Chickpeas

• To make Garlic Herb Chickpeas instead, rinse and drain 2 15oz. cans of chickpeas. Heat 1 Tbsp oil in a large skillet over medium. Once hot, add the chickpeas, and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove them from heat and then season with the same garlic herb spices used for the chicken (no butter). Stir until the chickpeas are coated in the herbs and spices.

Assemble the Meal Prep

• When the vegetables are finally finished roasting, pull out the whole garlic cloves from the baking sheet and mince them. Combine the partially cooled couscous, the roasted vegetables, garlic, and chopped parsley in a large bowl. Stir to combine. 
• Divide the Roasted Vegetable Couscous between four containers and top with sliced chicken or 1/4 of the Garlic Herb Chickpeas. Serve each portion with 2 Tbsp ranch dressing.

See how we calculate recipe costs here.

Notes

Garlic Herb Baked Chicken and Garlic Herb Chickpeas use the same blend of herbs and spices. The chickpeas will not need butter, only some oil for the skillet.

Nutrition info calculated using chicken.

Nutrition

Serving: 1Serving | Calories: 495.15kcal | Carbohydrates: 51.73g | Protein: 35.23g | Fat: 16.48g | Sodium: 934.88mg | Fiber: 7.08g

Scroll down for the step by step photos!

How to Make Roasted Vegetable Couscous Meal Prep – Step by Step Photos

Start the roasted vegetables first, since they will take the longest to cook. Preheat the oven to 400ºF. I used 4 Roma tomatoes, 2 zucchini, 1 bell pepper, 1 red onion, and 4 cloves of garlic. Chop the zucchini, bell pepper, and tomatoes into 1-inch pieces. Slice the onion into 1/2-inch strips. Peel the garlic, but leave it whole.

Place the chopped vegetables on a large baking sheet, drizzle with 2 Tbsp olive oil, and toss to coat. Season with a pinch or two of salt and pepper. 

Roast the vegetables for 45 minutes, stirring every 15 minutes or so. The rest of the meal will be prepared while the vegetables are in the oven. They will likely be the last ingredient to finish cooking.

Begin the couscous next. Bring 1.5 cups vegetable broth to a boil in a small sauce pot. Once boiling, stir in 1 cup couscous, place a lid on top, remove it from the heat, and let it sit for 5 minutes, or until the broth is absorbed. Fluff with a fork, then transfer it to the refrigerator to begin cooling as you prepare the rest of the meal.

Next start the chicken. If your chicken is thick, pound it to an even thickness, no more than 3/4-inch thick, using a mallet or rolling pin (I cover it with plastic while pounding to prevent splatter). Pat the chicken dry with a paper towel. Combine 2 Tbsp room temperature butter with 1 tsp dried parsley, 1/2 tsp dried oregano, 1/2 tsp dried basil, 1/4 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp salt, and some pepper until it forms a paste. Spread the paste over the entire surface of the chicken.

Bake the chicken for 20 minutes at 400ºF, or until the internal temperature reaches 165ºF. Let the chicken rest for 5 minutes, then slice into strips.

If you want to do Garlic Herb Chickpeas instead, simply rinse and drain two 15oz. cans of chickpeas. Heat 1 Tbsp olive oil in a large skillet over medium. Once hot, add the chickpeas and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove the chickpeas from the heat, then add the same garlic herb seasoning blend as used above (dried parsley, oregano, basil, garlic powder, onion powder, salt, pepper). Stir to coat the chickpeas in the herbs and spices.

When the vegetables are finally finished roasting, remove the whole garlic cloves and mince them. Combine the cooked and cooled couscous, roasted vegetables, garlic, and about 1/2 bunch chopped parsley (about 1 cup chopped) in a large bowl. Stir to combine.

Divide the Roasted Vegetable Couscous between four containers.

Then top with either sliced Garlic Herb Baked Chicken or Garlic Herb Chickpeas.

Drizzle 2 Tbsp ranch dressing over top of each serving just before eating.

More Meal Prep Ideas

Grilled Vegetables

$7.64 recipe / $0.95 serving

Sheet Pan Pancakes

$2.22 recipe / $0.55 serving

Taco Salad

$17.26 recipe / $2.87 serving

Chicken Stir Fry

$10.55 recipe / $1.76 serving

The post Roasted Vegetable Couscous Meal Prep appeared first on Budget Bytes.

And hopefully I’ll have a few more options like this in the coming weeks!

The Simple Meal Prep Formula

Meal prep is super easy. Just pick a protein, pick a vegetable, pick a carb (or a second vegetable), and add a fat or sauce if desired. For this southwest inspired meal prep I combined shredded chicken cooked in salsa, roasted bell peppers, brown rice, and a dollop of sour cream. You can adjust the quantities of any of these four components to make the meal fit your preferred macro ratio. 

Make Your Salsa Chicken Meal Prep Fancy

I kept this meal simple to mimic the type of meals that you’d get with the meal delivery services, but you could always make this more fancy, if you prefer. Try adding more toppings like fresh jalapeño, pickled red onions, or even some tortilla crisps. I added a dollop of sour cream to the top of mine, but you could also do a little cheese.

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Salsa Chicken Meal Prep Bowls

These easy Salsa Chicken Meal Prep Bowls are easy to customize to fit your diet or macros, and are 1/3 the cost of a meal delivery service. 

Course Dinner, Lunch, Main Course

Cuisine American, Southwest

Total Cost $11.78 recipe / $2.95 serving

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 4

Calories 456kcal

Author Beth – Budget Bytes

Equipment

• Chef’s Knife
• Color Cutting Boards
• Enamelware Sheet Pan
• Pyrex Glass Meal Prep

Ingredients

Brown Rice

• 1 cup brown rice $0.60*
• 1/2 tsp salt $0.02
• 1.75 cup water $0.00

Salsa Chicken

• 2 boneless, skinless chicken breasts (about 1.3 lbs. total) $5.62
• 16 oz. salsa $1.99
• 1/2 cup chicken broth $0.07
• 1 tsp chili powder** $0.10

Roasted Bell Peppers

• 3 bell peppers $2.99
• 1 Tbsp oil $0.04
• pinch salt $0.02

Toppings

• 2 green onions, sliced $0.22
• 4 Tbsp sour cream $0.11

Instructions

• Preheat the oven to 425ºF. Cook the brown rice according to the package directions. (Add rice, salt, and water to a pot, cover, bring to a boil over high heat, then turn the heat down to low and simmer for 35 minutes.)
• While the rice is cooking, begin the chicken. Add the chicken breasts to a medium sauce pot along with the salsa, chicken broth, and chili powder. Give everything a brief stir.
• Place a lid on the pot and bring it to a boil over high heat. Once the liquid starts boiling, turn the heat down to low and let the chicken simmer over low for 30 minutes. Make sure it’s simmering the whole time, adjusting the heat slightly if needed.
• While the rice and chicken are cooking, prepare the bell peppers. Slice the bell peppers into 1/2-wide strips. Place them on a baking sheet and drizzle with cooking oil. Toss the peppers to coat them in oil, then sprinkle with a pinch of salt. 
• Roast the peppers in the preheated oven for 20-25 minutes, or until they are browned on the edges, stirring once half way through.
• After the chicken has simmered for 30 minutes, remove it from the salsa mixture and use two forks to shred the meat. Return the shredded chicken to the pot of salsa and stir to combine.
• Once the rice has rested, the chicken has been shredded, and the peppers have finished roasting, it’s time to build the bowls.
• Add about 3/4 cup rice to each container, followed by 1/4 of the roasted peppers, and 1/4 of the shredded chicken. Spoon the salsa mixture from the pot over the shredded chicken in the containers. This will act as a sauce to help moisten the entire dish. Top with sliced green onions and a dollop of sour cream and serve immediately or refrigerate for up to 4 days.

See how we calculate recipe costs here.

Notes

*I only had brown basmati rice on hand today, which is significantly more expensive than regular brown rice.

**The chili powder I use is not spicy.

Nutrition

Serving: 1Serving | Calories: 456kcal | Carbohydrates: 51g | Protein: 38g | Fat: 12g | Sodium: 1348mg | Fiber: 6g

How to Make Salsa Chicken Meal Prep – Step by Step Photos

Preheat the oven to 425ºF. Begin cooking 1 cup brown rice according to the package directions (the rice I am using specified 1 cup rice, 1.75 cups water, 1/2 tsp salt, simmer for 35 minutes). 

Once the rice has cooked, turn the heat off and leave it on the stove with the lid in place until the chicken and peppers are finished cooking (they should finish soon after the rice finishes).

While the rice is cooking, begin the chicken. Place two boneless skinless chicken breasts (about 1.3 lbs. total) to a medium sauce pot and add a 16 oz. jar of salsa (I’m using cilantro lime salsa from Aldi).

Also add 1/2 cup chicken broth and 1 tsp chili powder to the pot with the chicken and salsa. Give everything a brief stir, place a lid on the pot, and bring it up to a boil over high heat. As soon as it reaches a boil, turn the heat down to low and let it simmer over low for 30 minutes. Make sure it’s simmering the entire time, adjusting the heat slightly if needed.

While the rice and chicken are cooking, begin working on the bell peppers. Slice three bell peppers into 1/2-inch wide strips.

Place the sliced bell peppers on a baking sheet, drizzle with 1 Tbsp oil, and toss until the peppers are well coated in oil. Add a pinch of salt, then transfer the peppers to the oven. 

Roast the bell peppers for 20-25 minutes, or until they’re browned on the edges, stirring once half way through.

After the chicken has simmered for 30 minutes, remove the chicken to a cutting board and use two forks to shred the meat.

Return the shredded chicken to the salsa in the pot and stir to combine.

To build the Salsa Chicken Meal Prep Bowls, place about 3/4 cup cooked rice in each container, followed by 1/4 of the roasted bell peppers, and 1/4 of the shredded chicken. Spoon the salsa liquid from the sauce pot over the chicken in each container. 

Finish the Salsa Chicken Meal Prep Bowls by topping with sliced green onion and a dollop of sour cream (or the toppings of your choice). 

The post Salsa Chicken Meal Prep Bowls appeared first on Budget Bytes.

For more information about meal prepping, how it works, and why I do it, check out Meal Prep 101: A Beginner’s Guide to Prepping and Portioning Meals, or check out my entire Budget-Friendly Meal Prep Archive.

The Pyrex glass bowls pictured above can be found in my Amazon shop.

The Formula for Easy Dinners

Stir fry a protein, add a sauce, serve it over a starch or grain, and add a simple steamed or stir fried vegetable. All of this can be done in under 30 minutes and the possibilities are endless! Here are some ideas for substitutes, so you can make this dinner new every night:

• Proteins: shrimp, tofu, tempeh, ground  meat (beef, pork, chicken, or turkey).
• Sauces (store bought or homemade): teriyaki, hoisin, sweet and sour, dragon sauce
• Vegetables: snap peas, zucchini, bell peppers, green beans, mushrooms, frozen stir fry vegetable mixes
• Starches: noodles, quinoa, couscous, zoodles or other vegetable noodles

This Meal Prep Includes

Easy Sweet Chili Sauce: $0.70

Savory Coconut Rice: $2.91

Broccoli: $1.79

Total Cost: $5.40

4 Servings: $1.35 each

Leftovers: NONE

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Sweet Chili Chicken Stir Fry Bowls

Sweet Chili Chicken Stir Fry Bowls use my favorite “formula” for keeping weeknight dinners simple and effortless. Customize the formula to make your own! 

Course Dinner, Lunch, Main Course

Cuisine American, Asian

Total Cost $10.20 recipe / $2.55 serving

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 548.1kcal

Ingredients

Savory Coconut Rice

• 1.5 cups jasmine rice $0.99
• 1 clove garlic, minced $0.08
• 3/4 tsp salt $0.03
• 1 13.5oz. can coconut milk $1.79
• 1 cup water $0.00

Sweet Chili Chicken Stir Fry

• 2 boneless, skinless chicken breasts (about 1.3 lbs. total) $3.89
• 1 Tbsp cooking oil $0.04
• 1 cup sweet chili sauce* $0.70
• 1 8oz. can pineapple tidbits in juice $0.89

Vegetable

• 1 lb. broccoli crown** 1.79

Instructions

• Begin the coconut rice first. Add the jasmine rice, garlic, salt, coconut milk, and water to a sauce pot, then give it all a brief stir. Place a lid on the pot and bring it up to a boil over high heat. As soon as it reaches a full boil, turn the heat down to low and let it simmer for 15 minutes. After simmering for 15 minutes, turn the heat off and let it sit undisturbed, with the lid in place, for 5 minutes. Fluff the rice, and set it aside until ready to serve.
• While the rice is cooking, prepare the steamed broccoli. Cut the broccoli crown into florets. Add one inch of water to a large pot, place a steaming basket in the pot, then place the broccoli crowns in the basket. Place a lid on the pot, then place it over medium high heat. Allow the water to come up to a boil, and steam the broccoli until it is bright green and tender (about 5 minutes). Remove the broccoli from the heat and set aside until ready to serve. 
• While the rice and broccoli are cooking, prepare the chicken stir fry. Dice the chicken into 1-inch pieces. Season with a pinch of salt. Heat 1 Tbsp cooking oil in a large skillet over medium-high heat. Once hot, add the chicken and stir and cook until the chicken is cooked through and slightly browned on the outside.
• Drain the can of pineapple, then add the pineapple to the skillet along with the sweet chili sauce. Stir and heat the sauce and pineapple through (about 2 minutes). 
• To serve, place about 1 cup rice in each bowl, add 1/4 of the sweet chili chicken mixture, and 1/4 of the broccoli. Enjoy immediately, or refrigerate until ready to serve. Lasts about 4 days in the refrigerator.

See how we calculate recipe costs here.

Notes

*Use homemade sweet chili sauce or store bought for convenience.

**Frozen broccoli florets can be used in place of fresh.

Nutrition

Serving: 1Serving | Calories: 548.1kcal | Carbohydrates: 73.8g | Protein: 38.15g | Fat: 9.78g | Sodium: 1364.5mg | Fiber: 3.8g

How to Make Sweet Chili Chicken Bowls – Step by Step Photos

Begin the coconut rice first, since it takes the longest to cook and is mostly hands-off, so you can cook the rest of the items as the rice does its thing. Add 1.5 cups jasmine rice to a sauce pot along with one clove of minced garlic, 3/4 tsp salt, 1 13.5oz. can coconut milk, and 1 cup water. Give it a brief stir, then place a lid on top, and bring it up to a boil over high heat. As soon as it reaches a full boil, turn the heat down to low and let it simmer for 15 minutes.

After simmering on low for 15 minutes, turn the heat off and let the rice rest undisturbed, with the lid in place, for 5 minutes. Then fluff the rice with a fork and set the rice aside until you’re ready to serve.

Once the rice is on the stove, begin the broccoli. Chop one crown of broccoli (about 1 lb.) into florets. Add about one inch of water to the bottom of a pot, place a steaming basket in the pot, then add the broccoli florets to the basket. Place a lid on the pot and bring it up to a boil over medium-high heat. Once boiling, allow the broccoli to steam until bright green and tender (about 5 minutes). After cooking, turn off the heat and set the broccoli aside until ready to serve.

And lastly, begin the chicken. Dice two chicken boneless, skinless chicken breasts (about 1.3 lbs. total) into one-inch pieces. Season with a pinch of salt.

Heat one tablespoon cooking oil in a large skillet over medium-high heat. Once hot, add the diced chicken and stir and cook until the chicken is cooked through and slightly browned. 

Once the chicken is cooked through, add one 8 oz. can of pineapple tidbits (drained of the juice) and 1 cup sweet chili sauce (store bought or homemade). 

Stir and heat through. This should only take a minute or two.

To build the bowls, add about 1 cup coconut rice to each bowl and top with 1/4 of the sweet chili chicken stir fry mixture, and 1/4 of the broccoli. You can serve this immediately, or refrigerate it for your meal prep for the week!

More Delicious Bowl Meals

Sushi Bowls

$8.824 recipe / $2.21 each

Loaded Mashed Potato Bowls

$6.73 recipe / $1.68 serving

Slow Cooker Taco Chicken Bowls

$10.31 recipe / $1.72 serving

Pork and Cherry Rice Bowl

$7.27 recipe / $1.82 serving

The post Sweet Chili Chicken Stir Fry Bowls appeared first on Budget Bytes.

For more information about meal prepping, how it works, and why I do it, check out Meal Prep 101: A Beginner’s Guide to Prepping and Portioning Meals, or check out my entire Budget-Friendly Meal Prep Archive.

This Meal Prep Includes:

Sweet and Spicy Glazed Chicken Thighs: $4.83

Rosemary Roasted Potatoes: $3.58

Steamed Green Beans: $1.69 (instructions below)

Total Cost: $10.10

4 Servings: $2.53 each

Leftovers: NONE! Woohoo!

The glass meal prep containers shown in the photos can be found here, and all my other meal prep containers can be found here. :) (As an Amazon Associate I earn from qualifying purchases.)

How to Steam Green Beans:

I do not have a recipe post for the green beans because I just steamed them without adding anything, which isn’t really a “recipe.” To steam the beans, place about one inch of water in the bottom of a sauce pot, place a steaming basket inside, then add your green beans. Place a lid on top, turn the heat on to high, and let the water boil to steam the green beans. The beans are finished when they are bright green and slightly tender. Remove them from the heat, pack them in your containers, and refrigerate. If you do not have a steamer basket, you can still steam your green beans. Follow the instructions listed in my recipe for Lemon Butter Green Beans.

Customize This Meal Prep:

You can use chicken breasts instead of thighs for a leaner lunch box, just make sure to pound out your chicken breasts to an even 1/2-inch thickness before cooking to ensure that they cook quickly and evenly.

Not a fan of glazed chicken thighs? Check out my list of other ways to prepare chicken thighs. I think Herb Butter Chicken Thighs or 20 Minute Honey Mustard Chicken Thighs would also work beautifully with these sides.

Swap out the green beans for any green vegetable, like broccoli florets, sautéed zucchini, or maybe even some sautéed kale.

Just about any herb or spice blend can be used on the roasted potatoes. Or, you can even swap out the roasted potatoes for a mashed potato.

How Long Does This Meal Prep Last?

There are a lot of variables that can impact how long food lasts in the refrigerator, but I generally keep a meal prep box like this for four days. Anything longer than that and I find that the quality really goes downhill and I will not want to eat it. This particular box probably would not freeze very well, so I would stick to refrigeration.

The post Glazed Chicken Meal Prep appeared first on Budget Bytes.