6 simple one dish meals you MUST make this week
We are all about easy meal prep this month and what better way than an easy toss it all in one dish and go recipe. These ones are sure to please!
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6 simple one dish meals you MUST make this week
High protein cheesy chicken bake
Serve: 1
Ingredients
- 80g brown rice
- 100g chicken breast
- ¼ onion, diced
- 50g baby spinach, chopped
- ¼ red capsicum, chopped
- 1 cup chicken stock
- 1 tsp tomato paste
- 50g Greek yogurt
- 35g cottage cheese
- 25 g mozzarella cheese
- Lemon juice
Method
1. Preheat the oven to 180C.
2. Place all the ingredients into a baking dish or bowl. Bake at 180C for 30-40 mins. (add more liquid if rice still needs a bit longer)
3. When most of the liquid has been soaked up by the rice, remove from the oven and add on the mozzarella cheese. Put it back until the cheese has melted.
Meal prep tip: Chop up enough ingredients to make an extra 3-4 serves for lunch, store in the fridge for up to 7 days or freeze for up to 3 months.
Macros per serve
- Calories 474
- Protein 50g
- Carbs 37g
- Fat 13g
- Fibre 4g
Bang bang chicken bake
Serve: 1
Ingredients
- 3 tbsp rice, uncooked
- ¼ cup chicken stock
- 1/2 tsp garlic
- 10g light mayo
- 15g Greek yoghurt
- 1 tbsp sweet chilli sauce
- 1 tsp sriracha
- 125g diced & seasoned chicken breast ( seasoned with ½ tsp paprika, 1 tsp sweet chili sauce, 1 tsp lemon juice, salt& pepper to taste)
- Veggies of your choice: red onion, red capsicum, and spinach.
Bang Bang sauce:
- 8g yoghurt
- 3g light mayo
- 1 tsp sweet chilli sauce
- Sriracha to taste
- A dash of water to thin
Finish:
- 1 spring onion, chopped
- ¼ avocado, sliced
Method
1. Preheat the oven to 180C.
2. Place all the ingredients into a baking dish/bowl. Combine and bake at 180C for 40 minutes. Or until rice and chicken are cooked through.
3. To make bang bang sauce: Combine all the ingredients in a small bowl.
4. To serve: Drizzle the sauce over the rice dish. Sprinkle chopped spring onion and avocado. Enjoy!
Meal prep tip: Prepare extra ingredients to make an extra serve or two. Place in the fridge in an air tight container for up to 5 days. Store in the freezer for up to 3 months.
Macros per serve
- Calories 450
- Protein 40g
- Carbs 30g
- Fat 22g
- Fibre 6g
Chicken pesto bake
Serve: 1
Ingredients
- 50g basmati rice
- 150g skinless, boneless chicken breast, diced
- 15g pesto
- 30g greek yoghurt
- 100ml chicken stock
- 6-8 cherry tomatoes, halved
- 15g shredded mozzarella
- Salt and pepper, to taste
Method:
1. Preheat your oven to 180°C
2. In a single-serve glass meal prep container, combine the rice, diced chicken, pesto, yoghurt, salt and pepper and chicken stock. Stir until well combined.
3. Top with cherry tomatoes, and shredded mozzarella.
4. Bake in the preheated oven for 30-40 minutes, or until the chicken is cooked through, and the rice is tender.
Meal prep tip: Double the recipe and prepare 2-3 containers while you are already in the kitchen prepping, and store leftovers in the fridge for up to 5 days or pop in the freezer for up to 3 months.
Macros per serve
- Calories 460
- Protein 38g
- Carbs 42g
- Fat 14g
- Fibre 3g
Pasta salad
Serve: 2
Ingredients:
For the dressing
- 1/2 avocado
- 1/2 cup Greek yogurt
- Handful of coriander
- 1 garlic clove
- ½ lemon, juiced
- 3-4 tbsp of water
- Salt to taste
For the salad
- ¼ cup black olives, sliced
- ½ cup cherry tomatoes, chopped
- ½ red onion, diced
- ½ cup chickpeas
- 1 cucumber, chopped
- 1 cup wholemeal pasta (or preferred), cooked
Method
1. To make avocado dressing: Blend all the ingredients until smooth and set aside.
2. Assemble: In a salad jar, pour in the dressing first and then black olive, cherry tomatoes, red onion, chickpeas, cucumber and pasta lastly.
3. To serve: Flip upside down the jar to have perfect pasta salad.
Meal prep tip: Double your ingredients to make 4 serves for lunches and divide into 4 jars and store extras in the fridge for up to 7 days.
Macros per serve
- Calories 340
- Protein 12g
- Carbs 27g
- Fat 20g
- Fibre 7g
Gnocchi bake
Serve: 1
Ingredients
- ¼ red capsicum, diced
- 1 garlic clove
- 60g feta cheese
- 160g gnocchi
- 8-9 cherry tomatoes, halved
- 1 tbsp Italian seasoning
- 1 tbsp olive oil
- Salt and pepper to taste
- Chilli flakes, optional
- Basil, thinly sliced
- 125g grilled chicken
Method
1. Preheat the oven to 200C.
2. In an oven safe bowl or container, add capsicum, tomatoes, gnocchi, garlic, feta cheese to the centre, seasonings and olive oil.
3. Place in the oven for 30-35 minutes. Remove from the oven and top with grilled chicken.
4. Serve with fresh basil and chilli flakes.
Meal prep tip: While you are already prepping, make an extra serve or two. Place in the fridge in an air tight container for up to 5 days. Store in the freezer for up to 3 months.
Macros per serve
- calories 580
- Protein 40g
- Carbs 43g
- Fat 26g
- Fibre 5g
Mexican Chipotle Rice
Serve: 4
Ingredients
- 1 onion, diced
- 3 cloves of garlic, minced
- 400g chicken breast, diced
- 1 red capsicum, diced
- 1 green capsicum, diced
- 1 pack of Mexican fajita seasoning
- 2 tbsp of tomato paste
- 150g uncooked rice
- 35g sweetcorn
- 35g cheddar cheese
- 35g mozzarella
- 300ml of chicken stock
- Olive oil
Garnish: spring onion & coriander
Method:
1. Add oil to a pan on medium heat. Add the onion and garlic and fry for 2 minutes. Add the chicken with a dash of water and let it cook for 5-7 minutes.
2. Add in the capsicum and the seasonings. Add rice, chicken stock, tomato paste and sweetcorn. Simmer for 5 minutes then cover with a lid.
Reduce the heat and let it cook for another 10 minutes until the rice has absorbed all of the water.
3. Once cooked top with the mixed cheese. Cover again until the cheese has melted.
4. Transfer to a serving dish and top with the spring onions and coriander.
Meal prep tip: Divide rice mixture into 4x 600ml containers and store leftovers in the fridge for up to 5 days or freezer for 3 months.
Macros per serve
- Calories 400
- Protein 32g
- Carbs 34g
- Fat 14g
- Fibre 5g