Meal prep pictures aren’t the most glamorous but there’s something about them that invokes a feeling of great accomplishment and satisfaction in me… even if they aren’t my own pictures. I guess that was also part of the motivation behind starting this site, too. Since we have been hit by a heat wave, I was looking to prep something that didn’t involve turning on the stove and oven indoors – enter my BBQ grill.
On the grill:
BBQ Rubbed Chicken Breast
Grilled Sweet Potatoes
Together, with some halved tomatoes, balsamic, and pre-washed greens I plan to make a big old salad for lunch everyday this week. Hot weather and salad is a magical combination.
Here is how I prepped everything:
I actually already had the bbq rub on hand, but this is my go to mix:
- 2 Tbsp Cumin
- 2 Tbsp Paprika
- 2 Tbsp Coconut Sugar or Brown Sugar
- 1 tsp Black pepper
- 1 tsp salt
- 1 tsp tumeric or curry powder
- 0.5 tsp chinese 5 spice or garam masala
Mix and store in an airtight container.
- 1 lb chicken breast
- 1 Tbsp Mustard
- 1 Tbsp vinegar (red wine, rice, or balsamic)
- Minced Garlic (or garlic powder)
- If the breasts are thick, I’ll usually slice them in half horizontally. If not, then I continue to the next step.
- Pound the chicken breasts so that they are uniform and about 1/2 an inch thick.
- Mix the mustard, vinegar, and minced garlic together. If using garlic powder, I wait until the next step..
- Coat chicken with mustard/vinegar mixture. If using garlic powder, I now sprinkle some on the chicken. If you’re adventurous… use both!
- At this point, you can let it marinate for a bit but I then rubbed the chicken breasts liberally with the bbq rub and threw it on the hot grill for 3-4 min per side.
Grilled Sweet Potatoes:
- Slice sweet potatoes into thin slices, about a half inch thick.
- Toss with olive oil.
- Cook on grill, flipping once in between. Pretty easy and straight forward 🙂
Pounding the chicken breasts makes a huge difference. It helps the chicken cook evenly and it also somehow helps the chicken remain tasty after reheating.
Chicken can also be cooked in the oven. The method I use is: Sear the breasts on a hot pan for about a min each side to get a nice brown exterior. Then bake in a 350 oven until cooked through.
Here is how lunch looks at work everyday this week for me once it is put together: