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Meal Prep Chicken

Friday, May 2, 2025 2:01

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The temperatures are starting to warm up and we will be soon complaining that it’s too hot. At least here where I live anyways. Right now, I am enjoying nice sunny days, without the humidity of the summer months and cool nights for sleeping.

I do tend to eat lighter in the warmer months than I do in the colder months. That means lots of salads, sandwiches and wraps. This chicken is the perfect thing to cook ahead to use in these things. Its very simple to prepare and has a lovely flavor.

Moist and delicious and just right for laying out on top of some salad greens and bits then lightly dressing, or wrapping up in a tortilla with some veggies and cheese.

I cannot take credit for the idea. I borrowed it from Flavorful Life. As soon as I saw it, I know it was something that would come in very handy during the warmer months. You can simply grill the chicken at the beginning of the week, ready to use as you want throughout the next few days. It will keep for up to three days, no problem.

I did cut the amounts in half because, really, there is only myself to feed. It was quick and easy to make and oh-so-tasty when it was done. I highly recommend!

Great with roasted veggies, tossed into some pasta, with a salad, in a wrap, on a pizza, in fried rice, etc.

WHAT YOU NEED TO MAKE MEAL PREP CHICKEN

A few store-cupboard spices and ingredients, and some large chicken breasts.

2 large chicken breasts, sliced in half lengthwise
olive oil to drizzle
1/2 TBS paprika
1 tsp soft light brown sugar, packed
3/4 tsp garlic powder (not salts)
3/4 tsp onion powder (not salts)
1/2 tsp Italian seasoning
3/4 tsp salt
1/2 tsp coarse black pepper
1/2 TBS cornstarch (corn flour)

My chicken breasts were fairly largish. About the size of my hand opened up and a good 1 1/2 inches thick on the thickest end and about an inch at the other end. If you can’t get them the same thickness, place between two sheets of plastic wrap and pound gently to even out the thickness.

Make sure you use powders and not salts. You don’t want the end product to be overly salty. Also don’t be tempted to use fresh garlic as it will burn under the heat of the grill.

You can use smoked paprika if you enjoy the flavor. (I do not.)

Yes, you need the brown sugar. This adds only a tiny hint of sweetness and helps to balance out the other flavors.

The cornstarch helps the seasoning to stick to the chicken rather than slide off.

HOW TO MAKE MEAL PREP CHICKEN

This is as simple as cutting large chicken breasts horizontally into thinner filets and then grilling them with a delicious mix of seasonings.

Arrange your oven rack to the second notch down. Preheat the oven to broil.

Line a lipped baking sheet with aluminum foil and spritz lightly with some cooking spray. Set aside.

Measure the paprika, sugar, garlic and onion powders, Italian seasoning, salt, pepper and cornstarch into a bowl. Mix well together to combine.

Prepare your chicken, trimming away any excess fat or sinew, and cutting it in half horizontally through the middle from one side to the other. Try to cut them at an even thickness.

Pat dry with some paper towels. Drizzle with a bit of olive oil making sure it coats both sides.

Sprinkle with the seasoning mixture, making sure the chicken is evenly coated on both sides.

Place onto the prepared baking sheet, leaving 2 inches between each fillet.

Place under the broiler. Grill for 5 minutes.

Flip over and grill for a further 5 minutes. It should be golden and have an internal temperature of 165*F/74*C.

Let rest for 5 minutes then slice or shred to use as you wish.

Store any leftovers in an airtight container in the refrigerator, ready to use as you wish. It will keep for up to 3 days.

CAN I COOK THIS IN MY AIR FRYER?

Yes, you can! Simply prepare and season the chicken as per the recipe. You will need to work in batches so that you don’t overcrowd the air fryer basket. Place the chicken, well-spaced, in your air fryer basket in a single layer.

Air fry at 400*F/200*C for 10 minutes, until the chicken has an internal temperature of 165*F/74*C.

CAN I COOK THIS CONVENTIONALLY IN THE OVEN?

Yes, you can! Preheat your oven to 425*F/220*C/ gas mark 7. Place your seasoned chicken on a buttered baking tray. Roast for 9 minutes. Flip and roast for a further 4 to 6 minutes, until the chicken has an internal temperature of 165*F/74*C

This was a really simple and easy way to prepare cooked chicken ready to use in other things such as sandwiches, salads, etc. The chicken came out juicy and tender and was filled with flavor.

I enjoyed some on the day tossed together with a lovely mixed salad and am looking forward to enjoying the rest in maybe a salad wrap, or even fried rice!

Quick, easy and delicious!

I love grilled chicken. I could eat it every day. I especially enjoy it with salads. Here are a few other grilled chicken recipes that I enjoy that I think you might also enjoy!

GRILLED HULI HULI CHICKEN FOR TWO – Boneless, skinless chicken thighs are marinated in a lush sweet and tangy soy and ginger marinade overnight and then grilled to perfection. I like to enjoy it with a salad. It’s really deliciously finger-lickingly good!

GRILLED CHICKEN BREASTS WITH CHIMICHURRI SAUCE - I marinated and grilled skin on chicken breasts for this and I did push a bit of the marinade in between the skin and the breast as well when I was marinating them. This really got the flavors right in there. The sauce is the star here. It has a lovely spiced, herby garlicky flavor.

Yield: 4 servings

Author: Marie Rayner

Meal Prep Chicken

Prep time: 5 MinCook time: 10 MinTotal time: 15 Min

Juicy and filled with flavor, this easy to prepare chicken s perfect to use in sandwiches, wraps, casseroles, stir fries, etc.

Ingredients

2 large chicken breasts, sliced in half lengthwise
olive oil to drizzle
1/2 TBS paprika
1 tsp soft light brown sugar, packed
3/4 tsp garlic powder (not salts)
3/4 tsp onion powder (not salts)
1/2 tsp Italian seasoning
3/4 tsp salt
1/2 tsp coarse black pepper
1/2 TBS cornstarch (cornflour)

Instructions

Arrange your oven rack to the second notch down. Preheat the oven to broil.
Line a lipped baking sheet with aluminum foil and spritz lightly with some cooking spray. Set aside.
Measure the paprika, sugar, garlic and onion powders, Italian seasoning, salt, pepper and cornstarch into a bowl. Mix well together to combine.
Prepare your chicken, trimming away any excess fat or sinew, and cutting it in half horizontally through the middle from one side to the other. Try to cut them at an even thickness.
Pat dry with some paper towels. Drizzle with a bit of olive oil making sure it coats both sides.
Sprinkle with the seasoning mixture, making sure the chicken is evenly coated on both sides.
Place onto the prepared baking sheet, leaving 2 inches between each fillet.
Place under the broiler. Grill for 5 minutes.
Flip over and grill for a further 5 minutes. It should be golden and have an internal temperature of 165*F/74*C.
Let rest for 5 minutes then slice or shred to use as you wish.
Store any leftovers in an airtight container in the refrigerator, ready to use as you wish. It will keep for up to 3 days.

Did you make this recipe?

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Debunking the myths of English Cookery, one recipe at a time.
The English Kitchen
http://theenglishkitchen.blogspot.com/

Source: https://www.theenglishkitchen.co/2025/05/meal-prep-chicken.html

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