Description

A flavor-packed glazed chicken meal prep recipe with roasted rosemary potatoes and steamed green beans. This high-protein lunch stays juicy and delicious all week, making it the perfect healthy make-ahead meal.

Ingredients

For the Chicken:

4 boneless, skinless chicken thighs (or substitute with chicken breasts, pounded to ½-inch thickness)

2 tablespoons brown sugar

2 tablespoons low-sodium soy sauce

1 tablespoon olive oil

1 tablespoon hot sauce (adjust to taste)

1 teaspoon garlic powder

½ teaspoon paprika

½ teaspoon salt

¼ teaspoon black pepper

For the Roasted Potatoes:

1.5 pounds baby potatoes, halved

1 tablespoon olive oil

1 teaspoon dried rosemary

Salt and pepper to taste

For the Steamed Green Beans:

12 ounces fresh green beans, trimmed

Water for steaming

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Instructions

1. In a small bowl, whisk together brown sugar, soy sauce, olive oil, hot sauce, garlic powder, paprika, salt, and pepper.

2. Preheat a large skillet over medium heat.

3. Add the chicken thighs and pour the glaze over them.

4. Cook for about 6–7 minutes per side, or until the internal temperature reaches 165°F and the glaze thickens. Remove from heat and set aside.

5. Preheat oven to 400°F.

6. Toss the halved potatoes with olive oil, rosemary, salt, and pepper.

7. Spread on a baking sheet and roast for 30–35 minutes, flipping halfway, until golden and tender.

8. Place 1 inch of water in a saucepot and bring to a boil.

9. Add green beans to a steamer basket over the boiling water.

10. Cover and steam for 5–7 minutes, until bright green and slightly tender. Remove from heat.

11. Divide the chicken, roasted potatoes, and green beans evenly into four meal prep containers.

12. Let cool before sealing and refrigerating.

Notes

You can substitute chicken thighs with pounded chicken breasts for a leaner option.

Feel free to swap green beans with broccoli, zucchini, or carrots.

Add chili flakes or extra hot sauce to the glaze for more heat.

Prep Time: 15 minutes
Cook Time: 40 minutes
Category: Meal Prep Recipes
Method: Skillet, Oven, Steaming
Cuisine: American