Spice Up Your Meal Prep: Four Easy Chicken Marinades & Rubs

Shake up your weekly lunches with new spice blends that will transform your meals for the upcoming week! Your future self will thank you. Try these four easy chicken marinades and rubs including teriyaki chicken, yogurt-marinated baharat chicken, coconut curry chicken, and chili lime chicken - a perfect introduction into meal prep! These recipes are designed to be baked all on one sheet tray using aluminum foil boats to separate the dishes. So not only are the recipes super easy, but clean up is hassle-free. The flavorful chicken sits on a bed of roasted veggies and pairs great with basmati rice. Each of the following recipes makes two servings, so when made all together you'll get eight special meals!

White Basmati Rice

2 cups basmati rice, rinse and drain uncooked rice in cold water until the water runs clear

3 1/4 cup water

pinch of salt

Directions:

1) Rinse and drain uncooked rice in cold water until the water runs clear. 

2) In a rice cooker or sauce pan with a good lid, combine water, salt, and rice and bring to simmer.

3) Once rice has reached a simmer, lower temperature and let simmer for 15 minutes.

4) Turn off heat and allow to rest for at least 10 minutes. Fluff with a fork and serve.

Teriyaki Chicken 

makes two servings

1 T. sake

1 T. Mirin (or other rice vinegar)

1 T. organic cane sugar

2 T. soy sauce

2 T. toasted sesame oil

1/4 tsp ground ginger powder

1 bunch of green onions, white ends diced and added with veggies and green tops sliced finely and added as a garnish

1 organic & local carrot from Blue Moon Farm, finely diced

1 organic broccoli head, diced

1 chicken breast, boneless, skinless

Directions:

1) Combine sake, mirin, sugar, oil, ginger powder, and soy sauce and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.

2) Dice up veggies.

3) Preheat oven to 350°F.

4) Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.

5) Bake chicken and veggies for a half hour or until chicken reaches 165°F.

6) Slice up chicken and portion half of it into a container with cooked rice and green onion garnish.

Yogurt-Marinated Baharat Chicken

makes two servings

1 T. organic olive oil

1 tsp garlic powder

1/2 tsp ground clove powder

1/2 tsp ground cardamom

1/2 tsp ground cinnamon

1 tsp ground coriander

1 tsp ground cumin

1 cup Brown Cow plain yogurt

1 lemon, juiced

1 organic red onion, diced

1 red bell pepper, diced

1 chicken breast, boneless, skinless

fresh parsley for a garnish, chopped

Directions:

1) Combine spices, yogurt, oil, and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.

2) Dice up veggies.

3) Preheat oven to 350°F.

4) Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.

5) Bake chicken and veggies for a half hour or until chicken reaches 165°F.

6) Slice up chicken and portion half of it into a container with cooked rice and parsley garnish.

Coconut Curry Chicken

makes two serving

2 tsp curry

1/2 tsp ground coriander

1/2 tsp ground cumin

1/4 tsp ground ginger

1/4 tsp ground garlic powder

1/2 salt

1/2 container of full fat coconut milk

1 organic yellow onion, diced

1 sweet potato, finely diced

1 chicken breast, boneless, skinless

organic cilantro for garnish, chopped

Directions:

1) Combine spices, coconut milk, and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.

2) Dice up veggies.

3) Preheat oven to 350°F.

4) Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.

5) Bake chicken and veggies for a half hour or until chicken reaches 165°F.

6) Slice up chicken and portion half of it into a container with cooked rice and cilantro garnish.

Chili Lime Chicken

makes two servings

1 tsp chili powder

1/2 tsp garlic powder

1/2 tsp chili flakes

1/2 tsp salt

1/2 black pepper

1 organic lime, juiced

1 T. canola oil

1/2 jalapeño pepper, minced

1 organic green bell pepper, diced

1 organic yellow onion, diced

1 chicken breast, boneless, skinless

organic cilantro for garnish, chopped

Directions:

1) Combine spices, oil, jalapeño, and place into a gallon freezer bag to marinade with a chicken breast. Marinade up to one day in the fridge or just bake right away if time is a constraint.

2) Dice up veggies.

3) Preheat oven to 350°F.

4) Form slender aluminum foil boats with distinct edges and place on a sheet tray. Place veggies on the bottom and top with marinated chicken.

5) Bake chicken and veggies for a half hour or until chicken reaches 165°F.

6) Slice up chicken and portion half of it into a container with cooked rice and cilantro garnish.