Meal Prep Recipes
DISCLAIMER: I am not a medical professional or nutritionist. My meal prep and grocery list is based on my nutritional needs. I have done countless hours of research to find what works for me. I am now sharing the tips and tools I have learned along the way. If you plan to attempt any form of diet please consult a medical professional.
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Grilled Chicken Breast Topped with Spinach Pesto Dip
Yield for dip: Approximately 2 Cups
Prep time: 10 Minutes
Cook time: 30 Minutes
Ingredients
10 boneless skinless chicken breast
1/2 cup olive garden signature Italian dressing
avocado oil spray (1/3 seconds of spray)
10 oz fresh spinach
8 oz cream cheese
1/2 cup mild shred cheddar cheese
1 tbsp minced garlic
2 tbsp pesto (recipe below store bought is also fine)
salt and pepper to taste
Preparation
- Step 1: If you have thick chicken breast cut them in half to insure they cook evenly. Once you cut them in half place them in a zip-loc bag or bowl that can be sealed. Set your oven to 400. You will be finishing this dish in the oven.
- Step 2: Pour the Olive Garden signature Italian dressing over the chicken breast. Place in the refrigerator over night. If you’re making this recipe the same day allow at least 30 minutes for the chicken to take on the flavor of the dressing.
- Step 3: Spray a saute pan with avocado oil. Once the avocado oil is heated add the minced garlic. Saute in the pan while continuously stirring. Add the entire bag of fresh spinach and cook down. Salt and pepper to taste but don’t over do it. The pesto will give this recipe amazing flavor. Once cooked sit aside and let cool to room temp.
- Step 4: In a large mixing bowl (I use my kitchen aid mixer. I would suggest using a stand or hand mixer) add the cream cheese, mild cheddar cheese, and pesto. Mix until the ingredients have blended evenly. Add in the spinach and continue to mix on a low speed until all the ingredients have come together. Set aside for later.
- Step 5: Place the chicken breast on a the grill (I use and indoor electric grill) that has been set to 375 degrees. Be sure to spray the grill with the avocado oil to prevent the chicken breast from sticking. Par cook the chicken breast (2 minutes on each side) on the grill then remove and place on a sheet tray lined with aluminum foil or parchment.
- Step 6: Take the spinach pesto mixture and top the chicken breast. Place the tray in the oven for 10 minutes. This will allow the chicken to finish cooking and the spinach pesto mixture to brown.
I paired this chicken with homemade cauliflower mash, frozen cauliflower/broccoli rice, and frozen cauliflower/sweet potato rice. This recipe is normally one I would use to stuff inside the chicken breast.
Pesto
Yield: 2 cups
Prep time: 15 minutes
- 2 cups fresh basil leaves (don’t use the stems)
- 2 tablespoons pine nuts or walnuts
- 2 large cloves garlic
- ½ cup extra-virgin olive oil
- ½ cup freshly grated Parmesan cheese
- salt and pepper to taste
Make sure you have a food processor with a steel blade. Place the pine nuts and garlic in and pulse for 15 seconds. Next add the basil leaves (no stems), salt and pepper to the food processor. While the food process is running on a low speed drizzle in the olive oil through the feed tube. Once the recommended amount of olive oil is blended in stop the food processor so you can add the Parmesan cheese. Puree the mixture for an additional minute. Make sure to taste your pesto. You want to check the balance of the flavors and adjust the salt/pepper if needed.
If you don’t plan on using the entire batch I suggest freezing the pesto. Take an ice cube tray and evenly distribute the pesto. Place a layer of plastic wrap over the ice tray then stick the tray in the freezer until the pesto is solid. Once the pesto solidifies pop the pesto out of the ice tray and place in an air tight container. Place a layer of plastic wrap over the pesto cubes before sealing the container. You can also portion the cubes out and use vacuum seal zip-loc bags to store them.
Weightloss journey and lifestyle change 