Traveling is always fun, but I’ m always therefore ready to get to a good eating routine as soon as I return. So , as soon as I got back through my trip to China I started work preparing some meal gear. Meal preps with a LOT of veggies! For this Roasted Vegetable Couscous Food Prep I combined a few of my personal favorite recipes to create a super filling veggie-packed meal that can be made either along with chicken or as a vegetarian/vegan food prep with chickpeas. And remember, these types of meal preps can also be served being a regular dinner combo instead of becoming packed away for later!
This Meal Prep Includes:
- Roasted Vegetable Couscous (made with much less couscous and more parsley to increase veggie to couscous ratio, and reduce the particular recipe size)
- Garlic Herb Cooked Chicken Breast
- OR Garlic Herb Chickpeas (using my All-Purpose Garlic Plant Seasoning , instructions below)
- Ranch Dressing (Optional. I used shop bought this time, Ken’ s Steakhouse brand)
Make This Meal Prep Vegetarian or even Vegan
In the formula instructions below I show you steps to make quick Garlic Herb Chickpeas to utilize in place of the Garlic Herb Roasting Chicken Breast for a vegetarian option. Not just are the Garlic Herb Chickpeas very fast, but they bring the cost of this formula down to $2. 20 per providing instead of $4. 00. So it’ s quite a savings!
Use vegan ranch dressing to help make the whole meal vegan, or create a homemade vegan ranch dressing. A few TON of recipes for vegan ranch dressing online from extremely reputable sites. Check out Simple Vegan Ranch Dressing from Karissa’ s Kitchen, Easy Ranch Dressing from Minimalist Baker, or Vegan Ranch Dressing from Food with Feeling.
How to Store the Roasted Veggie Couscous Meal Prep
Store the roasted vegetable couscous using the sliced chicken or garlic natural herb chickpeas in one container, but I would recommend leaving the ranch dressing individual, in case you want to reheat the meal before eating. This dish could be eaten cold or reheated. The actual containers in the photos in this post are usually apparently not available anymore, but you can look for a comparable set of cup containers here (affiliate link).
Roasted Vegetable Couscous Dinner Prep
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Roasted Veggie Couscous
- 4 Roma tomatoes $1. 35
- two zucchini (about 20 oz . ) $1. 69
- 1 bell pepper $1. 00
- 1 red onion $0. 42
- four cloves garlic, peeled $0. 32
- two Tbsp olive oil $0. thirty-two
- 2 pinches salt and pepper $0. 05
- 1 cup couscous $0. 79
- one 5 cups vegetable broth $0. 20
- 1/2 bunch parsley (about 1 cup chopped) $0. forty
Garlic Herb Baked Chicken Breast or even Garlic Herb Chickpeas*
- 2 boneless, skin free chicken breasts (about 1/2 pound. each) OR two 15 ounces cans chickpeas $4. twenty three
- 2 Tbsp butter, room temperature $0. 36
- one tsp dried parsley $0. 10
- 1/2 tsp dried oregano $0. 05
- 1/2 tsp dried basil $0. 05
- 1/4 tsp garlic powder $0. 03
- 1/4 tsp onion powder $0. 03
- 1/4 tsp salt $0. 02
- spice up $0. 02
- 1/2 cup ranch dressing $0. 70
Roasting Vegetable Couscous
Prepare the Roasted Vegetable Couscous first. Preheat the oven in order to 400º F. Chop the Roma tomatoes, zucchini, and bell spice up into 1-inch pieces. Slice the particular red onion into 1/2-inch solid strips. Place the tomatoes, zucchini, bell pepper, onion, and peeled garlic clove on a large baking sheet.
Drizzle the olive oil on the chopped vegetables, toss to coating, then season with a couple pinches of salt and pepper. Beef roasts the vegetables for about 45 minutes, mixing every 15 minutes or so.
While the vegetables are cooking, begin the couscous. Bring the veggie broth to a boil in a small spices pot. Once boiling, stir within the couscous. Place a lid on top, take away the pot from the heat, and let the couscous sit for five minutes, or till all of the broth is absorbed. Filler the couscous with a fork, after that place in the refrigerator to begin chilling as you prepare the rest of the meal.
For Garlic Herb Baked Poultry
While the couscous is chilling, begin the garlic clove herb baked chicken. Combine the area temperature butter with the parsley, oregano, basil, garlic powder, onion natural powder, salt, and pepper in a dish. Stir until it forms the paste.
When the chicken breasts are thick, carefully pound them with a mallet or even rolling pin until they are a level thickness, no more than 3/4-inch thick (I cover the chicken with plastic material to prevent splatter when pounding). Dab the chicken dry, then smear the butter herb mixture within the entire surface.
Place the seasoned chicken in a cooking dish and bake for twenty minutes at 400º F, or even until the internal temperature reaches 165º F. Let the chicken rest just for 5 minutes, then slice into pieces.
For Garlic Herb Chickpeas
To make Garlic clove Herb Chickpeas instead, rinse plus drain 2 15oz. cans associated with chickpeas. Heat 1 Tbsp essential oil in a large skillet over moderate. Once hot, add the chickpeas, and sauté for about 5 minutes, or even until the chickpeas are golden as well as the skins are blistered. Remove them through heat and then season with the exact same garlic herb spices used for the particular chicken (no butter). Stir till the chickpeas are coated in the herbal products and spices.
Assemble the particular Meal Prep
When the vegetables are finally completed roasting, pull out the whole garlic cloves from the baking sheet and mince all of them. Combine the partially cooled couscous, the roasted vegetables, garlic, plus chopped parsley in a large dish. Stir to combine.
Divide the Roasted Veggie Couscous between four containers plus top with sliced chicken or even 1/4 of the Garlic Herb Chickpeas. Serve each portion with two Tbsp ranch dressing.
Nutrition info computed using chicken.
Scroll down for that step by step photos!
How to Make Roasted Vegetable Couscous Meal Prep – Step by Step Pictures
Start the particular roasted vegetables first, since they will require the longest to cook. Preset the oven to 400º Farreneheit. I used 4 Roma tomato vegetables, 2 zucchini, 1 bell spice up, 1 red onion, and four cloves of garlic. Chop the particular zucchini, bell pepper, and tomato vegetables into 1-inch pieces. Slice the particular onion into 1/2-inch strips. Peel off the garlic, but leave this whole.
Place the chopped veggies on a large baking sheet, drizzle along with 2 Tbsp olive oil, and throw to coat. Season with a touch or two of salt plus pepper.
Beef roasts the vegetables for 45 minutes, mixing every 15 minutes or so. The rest of the food will be prepared while the vegetables have been in the oven. They will likely be the final ingredient to finish cooking.
Begin the particular couscous next. Bring 1 . five cups vegetable broth to a steam in a small sauce pot. Once cooking, stir in 1 cup couscous, create a lid on top, remove it from the warmth, and let it sit for 5 mins, or until the broth is digested. Fluff with a fork, then exchange it to the refrigerator to begin chilling as you prepare the rest of the meal.
Following start the chicken. If your poultry is thick, pound it for an even thickness, no more than 3/4-inch solid, using a mallet or rolling pin number (I cover it with plastic-type material while pounding to prevent splatter). Dab the chicken dry with a papers towel. Combine 2 Tbsp area temperature butter with 1 teaspoon dried parsley, 1/2 tsp dried out oregano, 1/2 tsp dried tulsi, 1/4 tsp garlic powder, 0.25 tsp onion powder, 1/4 teaspoon salt, and some pepper until this forms a paste. Spread the particular paste over the entire surface from the chicken.
Cook the chicken for 20 mins at 400º F, or till the internal temperature reaches 165º Farreneheit. Let the chicken rest for 5 mins, then slice into strips.
If you want to perform Garlic Herb Chickpeas instead, basically rinse and drain two 15oz. cans of chickpeas. Heat one Tbsp olive oil in a large frying pan over medium. Once hot, include the chickpeas and sauté for approximately 5 minutes, or until the chickpeas are usually golden and the skins are blistered. Remove the chickpeas from the heat, adding the same garlic herb seasoning mix as used above (dried parsley, oregano, basil, garlic powder, red onion powder, salt, pepper). Stir in order to coat the chickpeas in the herbal products and spices.
Once the vegetables are finally finished cooking, remove the whole garlic cloves plus mince them. Combine the prepared and cooled couscous, roasted veggies, garlic, and about 1/2 bunch cut parsley (about 1 cup chopped) in the large bowl. Stir to combine.
Divide the particular Roasted Vegetable Couscous between 4 containers.
Then best with either sliced Garlic Plant Baked Chicken or Garlic Plant Chickpeas.
Drizzle two Tbsp ranch dressing over best of each serving just before eating.