Meal Prep for Two: 8 Weekly Plans & 75 Recipes to Get Healthier Together by Casey Seiden RD MS CDN

Author:Casey Seiden RD MS CDN [Seiden RD MS CDN, Casey]
Language: eng
Format: epub
ISBN: 9781641527798
Publisher: Rockridge Press
Published: 2019-10-28T23:00:00+00:00

Stone Fruit and Grilled Chicken (Chickpea) Salad Jars

GLUTEN-FREE, NUT-FREE (GLUTEN-FREE, NUT-FREE, VEGETARIAN)

PREP 10 minutes • COOK 10 minutes • MAKES 4 servings (2 of each variety)

Stone fruit—any fruit with a large, hard seed in the middle—reach peak ripeness and flavor during the summer months. These salads are conveniently assembled into quart-size mason jars with either grilled chicken or fresh chickpeas, depending on protein preference. But the feta cheese and balsamic dressing are nonnegotiable!

For the chicken

Nonstick olive oil cooking spray

For the dressing

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

1 teaspoon honey

Pinch salt

Freshly ground black pepper

Per container (x4)

½ cup low-sodium canned chickpeas, drained and rinsed, or 4 ounces grilled chicken breast, cut into bite-size cubes

3 tablespoons crumbled feta cheese

¼ cup red onion, halved and thinly sliced

¾ cup chopped peaches and nectarines (2 peaches and 2 nectarines total)

2 cups arugula

1Heat a medium skillet over medium heat. Coat the pan with cooking spray and add the chicken breasts. Cook for 3 to 4 minutes per side, until they reach an internal temperature of 165°F. Let the chicken cool, then cut it into bite-size cubes.

2To make the dressing, in a small bowl, whisk the olive oil, balsamic vinegar, and honey and season with salt and pepper.

3Into each of 4 containers, first pour in 2 tablespoons of dressing. Then add the chickpeas or grilled chicken, followed by the feta, red onion, fruit, and finally the arugula.

4When ready to eat, dump the contents into a bowl and mix well. Store in airtight containers in the refrigerator for up to 4 days.

TIP Chickpeas are not a complete source of protein, meaning some of the essential amino acids are not present. Be sure to consume other grains, like quinoa, corn, or brown rice, at other meals in the day to complement the missing protein in these legumes.

Per Serving (1 container with chicken) Calories: 343; Fat: 22g; Protein: 30g; Total Carbs: 7g; Fiber: 1g; Sodium: 207mg; Iron: 1mg

Per Serving (1 container with chickpeas) Calories: 214; Fat: 15g; Protein: 5g; Total Carbs: 18g; Fiber: 1g; Sodium: 231mg; Iron: 3mg

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