High Protein Buffalo Chicken Meal Prep | Under 500 Calories
HTML-код
- Опубликовано: 9 ноя 2021
- Here is a link to my website where you can find the recipe for this Buffalo Chicken and Garlic Parmesan Potato Wedges: mealprepmanual.com/buffalo-ch...
Air Fryer: amzn.to/34znpDJ
INGREDIENTS
FOR THE CHICKEN
5 lbs (2270 g) boneless skinless chicken breast
4-6 Tbsp (60 ml) buffalo sauce
2 Tbsp (30 g) olive oil
2 Tbsp (28 g) butter
FOR THE BROCCOLI
2 large bunch (1000 g) broccoli
FOR THE POTATO WEDGES
10 small (1500 g) russet potatoes
2 Tbsp (30 ml) olive oil
4 Tbsp (60 g) garlic minced
2 tsp (6 g) salt
2 tsp (4 g) pepper
2 tsp (4 g) paprika
2 tsp (4 g) cayenne pepper
2 Tbsp (6 g) dried parsley
6 Tbsp (34 g) parmesan cheese grated
INSTRUCTIONS
FOR THE POTATOES
1. Preheat your oven to 425°F.
2.Wash each of your potatoes thoroughly. Cut each of them in half long ways 3 times so you have 8 wedges for each potato.
3. In a large bowl, drizzle 2 Tbsp of olive oil over the potatoes. Sprinkle 2 tsp of salt, pepper, paprika, cayenne, and 2 Tbsp parsley over the potatoes. Add 4 Tbsp of minced garlic and 6 Tbsp of grated parmesan cheese. Toss the potatoes to coat and spread onto a sheet pan.
4. Bake for 15 minutes and then flip them to the other side and cook an additional 10-12 minutes.
FOR THE CHICKEN
5. While the potatoes are cooking cut the chicken breast into one inch cubes.
6. Heat a large skillet over medium high heat and add in 2 Tbsp of olive oil.
7.Add the chicken and cook until it is white in the center, around 7-8 minutes. (or bake it like in the video)
8. When the chicken is just about cooked through, melt 2 Tbsp of butter and mix in 2 tsp of cornstarch and 4-6 Tbsp of buffalo sauce. (or add it after and mix if you bake it like in the video).
FOR THE BROCCOLI
9. Steam the broccoli while your chicken is cooking. Season with salt and pepper. (or roast it like in the video)
PLATING
10. This recipe makes 10 servings. Divide all of your ingredients evenly between your containers.
NUTRITION
Calories: 480kcal | Carbohydrates: 35g | Protein: 51g | Fat: 15g
On my website there are hundreds of meal prep, snack, and macro friendly dessert recipes that I have developed over the years. There are no targeted ads, no pointless life stories and endless scrolling to get to the ingredient list, just the recipes. I have a subscription based model where Gold Members have access to every recipe on the site, which is under $5/month with annual memberships. If that's not your thing, there is also a Silver level membership that is free for life, still ad free, and you get access to more than 40% of the recipes. Registering to become a member, whether that is a Gold or Silver (free) member, is the best way you can help support what I do. I appreciate all of you more than you know 😎 
Хобби
I don’t know what led to this landing in my recommended. But I’m so happy it did. Good work man.
thank you so much 😎
Same here! Great work. I’ve been looking for some solid, healthy meal prep ideas. Your vid’s are perfectly digestible.
Same
+1
Dude. Same.
I like how realistic you keep things and let the content speak for itself. Your website is nice and clean too, it is refreshing to get the information straight up. Thanks!
thank you 😎
The simplicity but also tastefulness of this dish is just perfect. Every university student should know this recipe, and as one myself I thank you sir for sharing this!
Thank you 🙏
@@TheMealPrepManual Here's a simple but tasty and healthy chicken curry recipe suggestion:
Sautee 1 full onion in some olive oil, add and dice 1 full pack family-size chicken breast, add salt/pepper/curry powder/garlic powder/parsley, mix everything with some chicken broth and Greek yogurt, cook at medium heat in closed cooker stirring occasionally, then add 1 can tomato paste (or cut fresh tomatoes), then add 1 can coconut milk. Serve with rice and mixed veggies. Dunno the exact macros, but majority of fat comes from coconut milk (25g for entire 4-5 serving meal).
@@rutvin8763 p
I know, give this man a nobel peace prize, lol. He's a genius!!!
This's the best RUclips channel when it comes to meal preparation, you literally give us everything, macros, calories and the whole lots. I'm so happy I found this. Now time to make some gains
You are a god send honestly ❤️ you have no idea how much people appreciate you doing this for free
Hey Josh, just got my meal prep dishes. Heading to bed now though, but tomorrow I'm gonna be making this and work on your veggie smoothies. I'm kind of loopy cause I'm on medication but I wanted to say thank you for giving me a hand on getting back on track and making progress. Love you man.
Your videos popped up in my recommended feed right on time. I really appreciate what you’re doing!!
Love your videos! As a recent college student I find your videos really helpful for my fitness journey
This video reminds me of the time when I was learning how to cook. I had just got the diet plan (created it from site Next Level Diet) at the age of 26 and started preparing my own meals from the food I got in the plan. I was so motivated back then. I broke my barriers when it comes to amount of food I can eat in a day, resulting in noticeable gains for a newbie. I recommend everyone to take care of their diet first, the rest will come naturally.
Great Next Level Diet plug bro
I learned how to cook when I was 18...
@@EagleLogic I am not pluggin anything
@@romainauberon9870 You are bad man Romain
@@romainauberon9870 life's not a competition brother. learn that.
Just started meal prepping and this channel is gold, thank you very much good sir.
that looks awesome! thanks for the meal prep idea Josh!
Amazing recipe again. Love your videos and website dude, so easy to follow.
Thank you for the inspiration to get this done, as a middle aged adult that is on a tight budget I can say this content helps!
Tried out this recipe yesterday and gonna try out today at work!
Im supper excited
Words cannot express how happy i am to have found this channel and your website. so many ideas and its easy!! these videos help me so much!!!
Thank you 😎
Made this today without the sauce (gonna drizzle it with teriyaki or chipotle mayo before eating). It was super efficient! Thanks for laying it all out in such an accessible way.
Tastes great, I’ve being eating the same thing everyday for the past 45 days love it
nicely done, easy realistic meal prep!!! glad i found your channel😊
Came out beautifully, thanks for this great recipe.
Another clutch recipe! Thanks man
This is amazing...subscribed just to see more.
I am making this as we speak! Thank you! I needed this.
I made these today. Was delicious thanks very much. My first meal prep
This looks amazing. I can't wait to try this out.
You just made my life so easy mate. Thank you so much for doing this. You just got a follower. :)
glad this popped up in my recommendations ... amazing recipes both in taste and convenience
Im really happy this popped up for my recommended videos, Im working on my fitness and meal prep my lunches for work and hit the gym after work and this looks like a nice way to get the macros to hit the goals and get some good flavor in the process.
I'm making these tomorrow. Can't wait!
So glad I found this channel
Love ur meal preps man they're very helpful
Thank you 🙏
YT randomly recommended me one of our videos, and now its totally changed the way I cook! Keep it up man! This is 100% perfect for me. I like that your meals are high in protein too, is perfect for me since I started weightlifting recently.
Just made it. Soo good.
I would love to see some kind of lemon chicken in the future!!
Looks great! Gonna try it out
man this absolutely banging ! can't wait to try it this weekend ill probably try sweet potato though.
simple, well explained, good flavours, very balanced.
Dude the fact that you showed me how to cook frozen broccoli alone is worth a ton to me so thank you. 😁🥳
😎😎
Thank you YT recommendations!
Hey, I wanted to say great job on these recipes, I'm gonna try making them with my mom cause she never has time to make her own lunches for work. So many youtube cooking shows rely on really expensive ingredients and/or a massive time sink (Sometimes with them emphasizing to serve them fresh and hot). That's great for some, but I'm poor and disabled so I can't spend $50 and three hours on a single meal.
Love your video 🔥
Golly u da best. Simple, praktisch and rich in protein.
Dude, this channel is gonna go gangbuster. Been binging through it, super helpful, great recipes and you have me laughing in each video at something you say.
Thank you 🙌
The potato wedges are so good!
I'm so definitely in love just wow
It’s crazy this channel isn’t huge yet
haha thanks for your support, glad you like it 😎
a very helpful and useful channel, keep on creating content like this and keep the spirit in creating content
So good so simple, subscribed!
As a college athlete this is a game changer surprised just how simple it really is, going to be giving it a try thank you
whoop whoop 😎
Enjoy the electricity bill my man
@@vic3076 what?
@@vic3076 electricity bill for cooking all food at once?
@@Smithy250 lol
Just made this one, loved it!!
Glad you liked it!!
Thanks so much for sharing this recipe!!
You bet 😎
I love this guy.
I will definitely be trying this one, great video
Hope you enjoy 😎
man thumbs up that was such a nice and smooth video man gonna try that myself in the future hopefully soon too! delicious keep it up! :)
Thank you 🙏
I’m so happy I came upon this channel
welcome 😎
Solid. I would’ve let the potatoes soak in water for a bit to get some of that starch out though. Helps them get crispier.
This video changed my life. Lost 30 lbs in 3 months after eating this 14 times a week. Thank you.
U eat that 14 times a week? 😂😂😂
congrats bro
Aaahhh I’m so mad your videos came up in my feed AFTER I just went grocery shopping for the week 🤣😫☹️. I look forward to trying out these delicious looking meal preps….next payday 😁.
I am very happy to see this video
Really a nice quality video : support from France.
I just found your channel and a channel called endomorphbeast with a shiitload of crockpot recipes; I’m set for life!
This great - thank you!
I love this video
Thanks I will def give it a go
That looks so good dam
Underrated channel
thank you 😎
amazing!
thank you
I made this yesterday and DAMN, amazing ahhhfreakingmazing my dude
When he gave atip on how to save a pan from getting dirty, that's how you know he's a real one.
😎😎
Was getting tired of eating the same stuff and wanted to try something different...then stumbled upon your YT channel. Thanks 👍
😎😎
Dude as a fellow prepper get a broiler pan. It allows the drippings from the chicken to drip underneath. This allows perfectly crusted chicken each time.
Te amo!! ❤️
The guy under me knows what's up. I'm so happy 😊
Banyak bgt itu...bagi2 dong...mmgbkm hebat masaknyq ..luar biasa....
I really like this dudes presentation for being such a small channel. Its refreshing to see, ill be sticking around
thank you 😎
Good video's man, greetings from the Netherlands!
thank you 😎
Great video! Love how you exactly tell us how much of each ingredient you use
We tried this recipe and my boyfriend love it
very professional cooking
Thank you youtube for suggesting this channel.
🙌🙌
This looks amazing
Thank you so much 😎
Good ass recipe! 10/10 would whip up again 👍
glad you enjoyed it 😎
I like to make buffalo chicken with broccoli and rice because the rice is soooo easy to cook lol.. I am for sure going to try out these potatoes now those look really good
Sangat menggiurkan selera
Bagus dan pas cara ia menyediakan seauatu
When I decide to make this, I would sub out regular potatoes with sweet potato wedges instead. I've also decided to cook dishes with brown rice instead of the regular.
im going into a cut and glad i stumbled on this! trying this one on sunday
I love the way you season lol
Like garage
This is video is amazing
I find that letting the chicken dry brine in seasoning at least 30 minutes before cooking does wonders for the flavor and texture
I like the tutorial how to make it. Thank you
Wow amazing...
I made this today and pan cooked the chicken. On day one it’s great! The portion is so nice that I can’t believe it’s 500 calories. Hopefully it still tastes good as leftovers. But this is the first meal I’ve ever prepped
The chicken was surprisingly good for 3 or 4 days tbh. The very last day it was ok but not the best. The potatoes and broccoli tasted the same every day till the end. I had a bit of liquid from when I made the chicken and put it in the section of my tray that had the chicken in it and that kept it pretty nice and fresh. It’s also surprisingly filling and the portions of chicken have a lot to do with that. Pretty decent meal but we’ll see how it holds up against my future meal preps.
I ended up steaming the chicken when I didn't want to. I guess I overcrowded too much like you were saying. Still not bad though. I remember in another video you would prop open the oven door a bit to let out the steam. I'll try that next time. I appreciate you telling us to be careful not to overcook it. I was waiting for it to brown but yea, it just steamed. I took out a piece to try and sure enough it was done.
Very professional and organized, then 3:31 hit and caught me so off-guard I laughed pretty hard.
lmao same here...I was thinking to myself "Why didn't he use tongs?'
@@erroljackson9423 I think they’re referring to the F-bomb lol
I would kill for a roommate to meal prep for/with me. Super cool of you
youre a legend dude
Thank you 😎
Amazing
Delicious
Rasanya senang sekali melihat tonton an seperti ini.
I enjoy the short to the point video without trying to hit the 10 min mark with nonsense fillers :)
* me now realizing that videos are supposed to be over 10 minutes *😮😮😮
Maybe I need to start so I can get more favor with the algorithm haha. I struggle to fill up the short times already though
@@TheMealPrepManual you don't have to :) we, I, like short videos straight to the point with no nonsense fillers to hit the 10 min mark but it doesn't matter to me really cause I follow you on tiktok too lol
@@TheMealPrepManual to the point is better than a longer, dragged out video! Great content btw. Making this next week 🔥
Something is going on with this guys Channel!! I found this last night with 197k I wake up to 202k great channel glad I found it!
yes a true professional! you are legend for this and yes "fuck it I'll do it with my hands" has been almost and anthem to my life