yes, we freeze them.the quantity is 4ounces of chicken, 1 cup of vegetables 1/2 cup of rice.
Meal prep for my daughter’s lunches, she’s on a meal plan and has lost over 35 lbs.
14 bags with roasted cherry tomatoes, fennel,onion,garlic,parsley, chicken breast and rice. She’s good for 2 weeks.
I know, I know, but she wants to use ziplocks
Chicken and Vegetable Meal Prep Bags
Servings: 14 bags
Ingredients:
- 56 ounces (approximately 3.5 pounds) boneless, skinless chicken breasts, cut into 4-ounce portions
- 14 cups mixed vegetables (such as carrots, bell peppers, broccoli, and green beans), chopped
- 7 cups cooked rice (brown or white, as per preference)
- 14 cups cherry tomatoes, halved
- 7 cups sliced fennel
- 7 cups sliced onion
- 14 cloves garlic, minced
- 1 cup chopped fresh parsley
- Salt and pepper, to taste
- Olive oil, for roasting
Instructions:
- Prepare Chicken and Vegetables:
- Preheat the oven to 400°F (200°C).
- In a large bowl, combine the cherry tomatoes, fennel, onion, garlic, and parsley. Toss with olive oil, salt, and pepper.
- Spread the seasoned vegetables on a large baking sheet lined with parchment paper. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized.
- While the vegetables are roasting, season the chicken breasts with salt and pepper. Heat a grill pan or skillet over medium-high heat. Cook the chicken for about 4-5 minutes per side, or until cooked through and no longer pink in the center. Remove from heat and let cool slightly.
- Once cooled, slice the cooked chicken into 4-ounce portions.
- Assembly:
- Prepare 14 ziplock bags or meal prep containers.
- In each bag/container, layer 4 ounces of cooked chicken, 1 cup of mixed vegetables, and ½ cup of cooked rice.
- Freezing:
- Once assembled, seal the bags tightly, removing as much air as possible. Label the bags with the date.
- Place the bags flat in the freezer to prevent them from sticking together.
- Usage:
- When ready to eat, remove a bag from the freezer and let it thaw in the refrigerator overnight.
- To reheat, empty the contents of the bag into a microwave-safe dish and heat on high for 2-3 minutes, or until heated through.
- Alternatively, you can empty the contents into a skillet and heat over medium heat until warmed.
Note: Ensure that the ziplock bags used are labeled as freezer-safe to avoid any issues with the bags tearing or leaking in the freezer. Additionally, remind your daughter to dispose of the bags responsibly after use
