top of page

Chicken and couscous curry

Chicken and Broccoli Meal Prep

Ingredients

  • 2 tbsp olive oil

  • 2 garlic cloves, minced

  • 2 lbs chicken breast, thinly sliced

  • 8 cups broccoli florets

  • 4 carrots, peeled and thinly sliced

  • 4 scallions, thinly sliced

  • 4 cups of cooked brown rice

     Stir fry sauce

  • 4 tbsp oyster sauce

  • 2 tsp low sodium soy sauce

  • 2 tbsp sesame oil

  • 2 tsp freshly grated ginger

  • 2 tsp sriracha sauce

  • 3 tsp cornstarch

Method

  1. You will need a very large wok .

  2. In a small bowl, add all the stir fry sauce ingredients and whisk together.

  3. Add oil and garlic to your pan and bring to medium high heat. Once oil is heated, add in chicken and cook until chicken is about 2/3 done.

  4. Add in the broccoli and carrots and cook until everything is just cooked. Pour in about half of the stir fry sauce and stir it evenly into the broccoli, carrots and chicken. Once everything is cooked and evenly coated in sauce, turn off heat. Sprinkle scallions over stir fry.

  5. Add 1/2 cup of brown rice to each of your meal prep containers. Divide your stir fry and put to the containers. Store in fridge.

Quinoa, feta and spinach Salad

Ingredients

Method

  • Quinoa

  • Sea salt

  • 2 tsp. paprika

  • Ground black pepper 

  • 2 Tbsp. extra-virgin olive oil

  • 4 cups raw baby spinach leaves, washed, dried

  • 2  chickpeas rinsed, drained

  • 1 medium cucumber, unpeeled, chopped

  • 2½ cups halved cherry tomatoes

  • 1 cup fresh mint leaves

  • 1½ cup coarsely crumbled feta cheese

  1. Place quinoa in a large saucepan; add water to cover by 1-inch. Season with salt if desired. Bring to a boil over medium-high heat. Reduce heat to medium-low; cover and gently boil for 15 to 16 minutes, or until quinoa is tender. Drain if there is excess liquid. Chill, covered in the refrigerator, for 4 hours or until cool.

  2.  Combine vinegar, and paprika in a small bowl. Season with salt and pepper if desired; slowly whisk in oil to blend. Set aside.

  3. Combine spinach, chickpeas, cucumber, tomatoes, mint, and 1 cup cheese in a large bowl; mix well.

  4. Add cooled quinoa to spinach mixture; toss gently to blend.

  5. Drizzle dressing over salad; toss gently to blend.

  6. Sprinkle remaining ½ cup cheese over salad; serve immediately.

Ingredients

  • 2 cups water

  • 2½ cups canned light coconut milk 

  • 1 tsp salt

  • 2 cups dry whole-grain couscous

  • 2 Tbsp all-purpose flour

  • 2 Tbsp curry powder

  • 2 lbs raw chicken breast ,bite-sized pieces

  • 1 Tbsp coconut oil

  • 3 medium carrots diced

  • ½ cup raisins

Method

  1. Heat water, ½ cup coconut milk, and ¼ tsp. salt in medium saucepan over medium high heat. Bring to boil. Gradually stir in couscous. Remove from heat. Let stand, covered, for 5 minutes. Remove cover and fluff with a fork.

  2. Combine remaining ¾ tsp. salt, flour, and curry powder in a resealable plastic bag. Add chicken, seal the bag, and toss gently to coat.

  3. Heat oil in large skillet over medium heat. Add chicken; cook for 5 minutes, or until chicken is no longer pink.

  4. Add remaining 2 cups coconut milk, carrots, and raisins. Bring to a boil. Reduce heat to low and gently boil, stirring occasionally, for 7 to 10 minutes, or until chicken is tender.

  5. Place ½ cup of couscous in each of 8 serving bowls and top with ¾ cup curried chicken. 

Chicken Curry Meal Prep

bottom of page