Mediterranean Meal Prep in Minutes!
How to make a Mediterranean meal prep lunch/dinner in minutes. Serve this meal with or without chicken and refrigerate for up to 3-4 days.
Servings: 3 people
Calories: 444kcal
Equipment
- 1 Saucepan
- 1 Boiling Pot
Ingredients
- 1 cup of bulgur wheat
- 2 cups of water
- 3 chicken fillet
- ¼ red onions diced
- ½ cucumber diced
- 2 handfuls of cherry tomatoes chopped
- 3 tablespoon Feta
- 2 handfuls of baby spinach
- A splash of lemon juice
- Salt to taste
- Pepper to taste
- A splash of sunflower oil
Instructions
- In a saucepan, add 1 cup of bulgur (or your rice substitute) and 2 cups of water and bring to a boil. Cook on a low heat for about 10-15 minutes, or until the bulgur is soft and fluffy.
- Meanwhile, coat your chicken fillet with lemon juice, salt, pepper, and whatever other chicken seasonings you love.
- Heat some oil in your frying pan, add the chicken fillet to the pan and fry for about 10-12 minutes or until the chicken is cooked through.
- Once the chicken is cooked plate up. Add a few spoons of cooked bulgur wheat, chicken, red onions, cherry tomatoes, feta, cucumbers and baby spinach.
Notes
Batch: Feel free to half, double or triple the ingredients in this recipe to feed more or less people.
Nutrition
Serving: 736g | Calories: 444kcal | Carbohydrates: 21.47g | Protein: 70.66g | Fat: 7.94g | Saturated Fat: 2.714g | Polyunsaturated Fat: 1.65g | Monounsaturated Fat: 2.104g | Cholesterol: 176mg | Sodium: 272mg | Potassium: 1263mg | Fiber: 5g | Sugar: 5.82g | Vitamin A: 2880IU | Vitamin C: 28.2mg | Calcium: 148mg | Iron: 4.34mg