Master Batch Cooking: Save 62% Time!
A flexible guide to preparing staple proteins, grains, and vegetables in advance, forming the foundation for multiple healthy and quick meals throughout the week.
Ingredients
- 2 lbs boneless skinless chicken breast cut into cubes or shredded
- 2 cups dry brown rice
- 1 cup dry quinoa
- 4 cups fresh broccoli florets
- 3 mixed color bell peppers sliced
- 2 medium sweet potatoes cubed
- 2 tbsp olive oil
- 1 tsp salt
- 0.5 tsp black pepper
- 1 tsp garlic powder
Instructions
- Rinse rice and quinoa. Cook brown rice according to package directions (typically 1 part rice to 2 parts water) and quinoa (1 part quinoa to 2 parts water). Fluff with a fork and let cool.
- Preheat oven to 400°F (200°C). Toss chicken breast cubes with 1 tbsp olive oil, 0.5 tsp salt, 0.25 tsp pepper, and 0.5 tsp garlic powder. Spread on a baking sheet and roast for 15-20 minutes, or until cooked through. Alternatively, grill or pan-fry. Let cool completely.
- On a separate baking sheet, toss broccoli, bell peppers, and sweet potatoes with 1 tbsp olive oil, 0.5 tsp salt, 0.25 tsp pepper, and 0.5 tsp garlic powder. Roast for 20-25 minutes, or until tender-crisp and lightly caramelized. Let cool.
- Once cooled, store cooked chicken, grains, and roasted vegetables in separate airtight containers in the refrigerator for up to 3-4 days.
- Combine components in various ways throughout the week for quick and healthy meals, adding sauces, fresh herbs, or other toppings as desired.
Notes
Customize your ingredients based on dietary preferences and meal plans. Store components separately for maximum freshness and versatility. Great for creating salads, bowls, wraps, or quick stir-fries. Calorie count is an estimate per serving and varies widely.