Tuscan Chicken Bakes
Less dishes and less time in the kitchen. Another quick and easy chicken bake meal prep recipe you'll love!
Servings: 5
Equipment
- 5 Glass Bowls 32oz. (4 cup) size
Ingredients
- 25 ounces boneless skinless chicken breast
- 15 tablespoons basmati rice
- 1.25 cups cups chicken broth
- 10 tablespoons tomato sauce
- 5 tablespoons plain non-fat Greek yogurt
- 60 g sun dried tomatoes drained
- 100 g frozen spinach or fresh
- 100 g asparagus diced
- 28 g parmesan cheese
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon garlic powder
- 1 teaspoon oregano
- 1/2 teaspoon red pepper flakes
Instructions
- Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
- Dice up chicken and season it with all the seasonings.
- To each bowl add 3 tablespoons rice, pinch of salt, 1/4 cup broth, 2 tablespoons tomato sauce, 1 tablespoon Greek yogurt, 20g spinach, 20g asparagus and 12g of sun dried tomatoes.
- Stir well and then top each with 5 ounces of the seasoned chicken.
- Bake for about 35-40 minutes, or until the rice is cooked.
- Top bowls with the parmesan cheese.
- Let cool before covering with lids and placing in the refrigerator. Reheat in the microwave for 2-3 minutes.
Notes
- Search the Myfitnesspal or MacrosFirst app food databases for Stay Fit Mom Tuscan Chicken Bakes to log in your food diary.
- Bulk up with some extra rice. For every extra tablespoon of uncooked rice you add to your bowl, add an additonal 8.8g of carbs and 0.8g of protein. Don't forget to keep the 2:1 ratio of rice to broth.
- Add extra veggies to get in some extra micronutrients!
- Freeze a few if you won't eat them in time. Store in the freezer up to 30 days.
Nutrition
Calories: 380kcal | Carbohydrates: 33.7g | Protein: 41.1g | Fat: 7.1g