This Weekend's Meal Prep: White Wine Chicken

Meal Prep can get boring after a while.

Eating chicken with broccoli and brown rice can get boring after.

Some people may not even like chicken and can only eat it when it is well seasoned.

White wine, particularly, goes well with poultry. I recommend to get cooking white wine which is normally found in the same aisle you find vinegar. If you prefer real drinking wine, you are welcome to do so, any kind of white wine will do just fine.

To this very simple marinade will have some herbs that provide nutritional value. These are parsley, basil, oregano, and thyme. Also, it will have some garlic powder and salt to bring out the zest!

This meal prep will also feature some white rice cooked with peppers, leeks, and green onions. Yes, some fitness freaks will that white rice is bad for you. The truth is that white rice is easier to digest and absorb. If you like brown rice or quinoa you are welcome to change this part of the meal prep.

For our vegetables, we will use some steamed broccoli and sauteed cabbage.

So, lets start with the ingredients!

This recipe is to make enough food for 4 meals.

The Chicken:

• 16 oz of chicken breast and thighs
• 1/4 cup of white wine 
• 3 tablespoon of salt
• 3 tablespoon of garlic powder
• 1 tablespoon of dry oregano
• 1 tablespoon of dry or fresh basil
• 1 tablespoon of dry or fresh thyme 

Place the chicken breast and thighs. Make sure they are deboned and skinless. Trim off any excess fat and tissue and cut into small square pieces. 

Then, place the chicken in a bowl and rinse it with hot water, Then add all the condiments. Make sure that all the pieces get coated. After that, just let the chicken marinade in the fridge for an at least an hour. You can also let it marinade overnight. 

Once the chicken is marinaded, start the stove and spray some coconut oil on a pan. Once the temperature is good, place the chicken on the pan and cover it up. After 5 minutes put the heat to medium and uncover. 

Cook until brown and the chicken is easy to break apart.

The Rice

• 2 cups of white rice 
• 2 green onions
• 1/2 leek
• 1 small sweet red pepper or bell pepper
• Salt to taste

Simply, place 2 cups of white in an empty pot. Then throw in 4 cups of water. Then chop up the green onions, leek, and red sweet pepper. Add salt to taste

Place on hot stove and let it get hot! 

Once it starts to boil, reduce heat to medium and cover. Stir occasionally. Once the rice looks fluffy it is good to go.

The Vegetables

• 1 pound of green or red cabbage
• 1 small onion
• 1 small sweet red pepper or red bell pepper
• 2 pounds of broccoli

Get half a green cabbage and cut it into thin pieces. If you have a mandolin cutter, that would be best. Then cut up a small onion and a small red sweet pepper. 

Place olive oil in a hot pan. Then throw the onions and peppers and let them cook for a few minutes. 

Once the aromas from the onion and pepper come out, it is time to sautee the cabbage. 

This should take about 5 minutes, we do not want to overcook our cabbage and lose the nutritional value. 

Finally, to steam to the broccoli. Cut up two heads of broccoli into small pieces and steam for 5-7 minutes. You can steam the broccoli in a steamer or simply put a colander on top of a pot with boiling water. 

So there you have it!

One serving of this meal prep should yield the following macronutrients

Protein 35 g

Carbs 22 g

Fat 8 g

Calories 300

This is a simple and filling meal so I hope you enjoy it!