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Quick Meal Prep Ideas

Batch Cook Your Protein

Cook once eat all week. This simple batch cooked chicken is the foundation of every good quick meal prep idea system. Ready in 20 minutes and goes into pasta, salads, quesadillas, stir fry, and rice bowls all week long.
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings: 8
Course: Meal Prep
Cuisine: American
Calories: 220
Ingredients Method Notes

Ingredients
  

  • 1 kg chicken breasts
  • 3 tablespoons olive oil
  • 2 teaspoons garlic powder
  • 2 teaspoons Italian seasoning
  • 1 teaspoon smoked paprika
  • Salt and pepper generously

Method
 

  1. Step 1: Pound chicken breasts to even thickness — this is the most important step for even cooking
  2. Step 2: Mix olive oil garlicpowder Italian seasoning paprika salt and pepper
  3. Step 3: Coat chicken completely in seasoning mixture
  4. Step 4: Heat large pan or grill pan over medium high heat
  5. Step 5: Cook chicken 6 to 7 minutes without moving until golden underneath
  6. Step 6: Flip cook other side 5 to 6 minutes until internal temp reaches 75C
  7. Step 7: Rest 5 minutes before slicing — this keeps juices in
  8. Step 8: Slice or shred store in airtight container in fridge up to 5 days

Notes

— Even thickness means all
pieces cook at same rate —
pound thicker parts down
— Rest before slicing is
essential — cutting too
early loses all the juices
— Works cold in salads or
reheated in any dish
— Season simply so it works
across multiple different meals