Chicken Meal Prep For Weight Loss

Name: Chicken Meal Prep For Weight Loss
Prep time: 15 minutes
Ingredients: IngredientsFor the chicken kefta:2 pounds ground chicken breast; 2 cloves garlic finely grated or chopped; 1 tablespoon each of fresh mint & parsley chopped; ¼ cup finely diced red onions; 2 teaspoons ground cumin; 2 teaspoons smoked paprika; 1 teaspoon ground coriander; ½ teaspoon cayenne pepper; ½ teaspoon ground cinnamon; 2 tablespoons raisins roughly chopped; 2 tablespoons shelled pistachios roughly chopped; Kosher salt; Olive oil; Boston butter lettuce or romaine lettuce; ¼ cup fresh pomegranate seeds; ½ tablespoon sesame seedsFor the turmeric-tahini sauce:; 2 -3 tablespoons of tahini; ½ teaspoon turmeric powder; Zest & juice of half a lemon; 2 teaspoon agave nectar; ½ teaspoon kosher salt; Couple cracks of fresh black pepper; 1-3 tablespoons waterFor the roasted veggies:; 1 medium size head of cauliflower cut into bite size florets; 4-5 medium size carrots peeled and sliced in quarters lengthwise; 3-4 parsnips peeled and sliced in quarters lengthwise; 2 tablespoons shelled pistachios roughly chopped; 1 tablespoon each of fresh mint & parsley chopped; Zest of 1 lemon; 1 teaspoon ground cumin

Instructions

Cook’s Notes: You can also use ground chicken thighs, ground beef, ground turkey, or ground lamb for this recipe.
I like the buy the pomegranate seeds and tahini from Trader Joe’s. The price is right and they always have pomegranate seeds in the refrigerator case.
For the roasted veggies, pre-heat oven to 425 degrees F. In a small bowl, combine the cumin and next 4 ingredients, mix well. Place the carrots, parsnips, and cauliflower florets on a sheet tray and season with the spice rub, 1-2 tablespoons of olive oil, and just over 1 teaspoon of salt. Toss well using your hands and cook in the oven for 30 minutes, or until the cauliflower is slightly charred on the tips and the parsnips are fork tender. Remove from oven and place the sheet tray on the counter. Add the pistachios, parsley, mint, and lemon zest. Mix well with and set aside.
For the chicken kefta, add the ground chicken to a large mixing bowl along with the grated garlic, next 9 ingredients, and 2 teaspoons of salt. Mix very well using your hands. Wet your hands slightly and form the mixture into small kefta that are about 2 inches long and one inch wide, place them on a platter or tray. You can watch the video below to see exactly how I do this. Once all the kefta are formed, pre-heat a large pan, preferably cast iron, over medium heat for 2 minutes with 1 tablespoon of olive oil. Cook the kebabs for 5-6 minutes on the first side, you may need a spatula to help loosen them when you go to flip, and cook for another 4-5 minutes on the other side. Don’t overcrowd the pan, work in batches, that way the kebabs will get nice and crusty. Finish cooking all the kebabs and set aside. If you are not sure the kefta are cooked through, cut one in half and check. When ready to enjoy, place 1 kefta inside the lettuce wrap and garnish with some pomegranate seeds, sesame seeds, chopped herbs, and a drizzle of tahini sauce.
To make the tahini sauce, add everything but the water to a small bowl and whisk well. Start by adding 1 tablespoon of water, and whisk well. Keep adding water until the sauce is pourable and not so thick. Check for seasoning, you may need a little more lemon juice.
Chicken kefta and veggies will keep in the fridge for 5 days or can be frozen for 2-3 months. When ready to enjoy, I like to pop the lid off, cover with tin foil, and reheat in a 400 degree F oven for 10-15 minutes. You can also reheat in the microwave with a wet paper towel place over the top of the container to help keep the food moist.

Recipe Notes

Macros:
425 calories per meal
16 grams of fat per meal
28 grams of carbs per meal
47 grams of protein per meal
6.6 grams of fiber per meal