Welcome to the first iteration of a sister to Munchies Monday, which we are gonna call Meal Prep Monday where I share some of my favorite meals that can be easily meal prepped for the week. Meal prepping is one of my favorite ways to maintain a healthy lifestyle since you can prepare food for the week in a couple hours on one day and then easily reheat it throughout the week. The convenience of having food prepared makes it much easier to eat healthy lunches at work and/or have food already waiting for you at home after a long day at work, cause nobody wants to spend their limited time after work cooking a meal. The convenience also saves you money since you are less tempted to eat out. Plus, eating out usually means meals that have more calories and are less healthy than what you eat at home.
And if after reading all that, you can’t get over the fact that today isn’t Monday and this series is called Meal Prep Monday well….. you got me. Gold star for you.
But anyway, today’s meal is one of my staples: Chicken Fajitas. I love Mexican food because it is easy to make, loaded with vegtables, and muy delicioso. That means “you’ll love this tasty and healthy recipe and remember to subscribe to the monthly newsletter” for any of the non-Spanish speakers out there.
By using the oven for this meal, it helps turn this into a hands off recipe so you can walk away and do other things while it is cooking, or prepare other meals for the week. Plus, if you use a rice cooker to prepare your rice or lentils as a side, it all becomes even more convenient. I am lazy so I love the convenience.
Now, let’s get into the good stuff!
- 3 Bell Peppers
- 2 Onions
- 2 Pounds Raw Skinless Chicken Breast
- 2 Fajita or Taco Seasoning Packets
- 1 Tablespoon Olive Oil
Depending on what I am feeling that week, I will use different ingredients while cooking and also different ones to top the meal once I am finished cooking.
- Low Carb Wraps (calories in wraps can range dramatically from 50 calories per wrap to 200+. Check nutrition labels)
- Bananas Peppers
- Green Onions
- Corn (either canned or frozen)
- Salsa (I usually add this to the container the day I am going to eat it instead of letting it soak)
- Non-Fat Greek Yogurt (awesome substitute for sour cream, also added day of)
- Hot Sauce (most hot sauces have none or very little calories)
- Low Fat Cheese (saves a lot of calories over full fat cheese)
Make your own seasoning (quantities are suggestion, measure with your heart):
- 2 Tablespoons chili powder
- 1 Tablespoon paprika
- 1 Teaspoon Onion Powder
- 2 Teaspoons Garlic Powder
- 1/2 Teaspoon Cumin
- 1/2 Teaspoon Cayenne Pepper
- 1 Teaspoon Salt
- Preheat oven to 420 degrees.
- Mix the seasonings in a bowl if you are making you own seasoning (or just free hand it over the ingredients later on. This is a free country)
- Cut the onions and peppers into strips. I cut these strips in half as well but do whatever you feel. There are no rules
- Cut the chicken into 1/2″ cubes or 1/2″x1″ strips. The smaller they are, the faster they cook
- Place the veggies and chicken into a 13″x9″ baking pan, or whatever you have available.
- Drizzle the olive oil over the top (measure the olive oil because it can add a lot of calories if you freehand it. I guess there is one rule)
- Add the seasonings and mix it all together. I usually like to try and make sure the chicken is on top of the veggies so it cooks through.
- Place in oven and let cook for 35-50 minutes. Mostly just want to make sure the chicken cooks.
Nutrition per meal (makes 4-5 meals)
Assuming 5 meals with just the main ingredients:
- Calories: 350
- Protein: 64g
- Carbs: 13g
- Fat: 5g
Optional Mix Ins:
- White/Brown Rice (1 cup cooked): 170 calories
- Lentils (1 Cup Cooked): 230 calories
- Salsa (2 TBSP): 15 calories
- Non-Fat Plain Greek Yogurt (1/3 Cup): 50 calories
- Corn (1/2 Cup): 65 calories
- Banana Peppers/Jalapeños (1/4 cup): 10 calories
- Hot Sauce (1 TSP): 0-10 Calories
- Wrap: 50-200+ Calories
- Cilantro: Negligible Calories