Description
This recipe provides a method for creating freezer meals tailored for two servings, perfect for busy individuals or couples.
Ingredients
Scale
- 2 chicken breasts, boneless and skinless
- 1 cup broccoli florets
- 1 cup cooked brown rice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 teaspoon dried thyme
- 2 tablespoons soy sauce
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix olive oil, garlic, paprika, thyme, salt, and pepper.
- Coat the chicken breasts in the mixture and place them on a baking sheet.
- Add broccoli florets around the chicken.
- Drizzle soy sauce over the broccoli.
- Bake for 25-30 minutes or until chicken is cooked through.
- Allow to cool before dividing into two portions.
- Package the meals in airtight containers and label with date.
Notes
- For variations, consider adding different vegetables such as bell peppers or carrots.
- This meal can also be prepared using tofu as a vegetarian option.
- Ensure meals are frozen within two hours of cooking.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 meal
- Calories: 400
- Sugar: 2g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 80mg
Keywords: freezer meals for two, meal prep, quick dinner