Meal Prep: Roasted Chicken with Vegetables

Mike Jackson Author

12/09/2021 Added

14 Plays

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Dining Services student intern, Dani Higgins, takes us step-by-step in preparing a delicious meal that we can make early and eat all week.

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[00:00:00.233](upbeat music)
[00:00:03.580]Hi, my name is Dani Higgins,
[00:00:05.230]and I am a senior nutrition and health sciences major,
[00:00:08.210]and student intern with Dining Services.
[00:00:11.010]Today, I'll be showing you how to meal prep an easy meal
[00:00:13.660]that includes roasted chicken and vegetables.
[00:00:16.870]You can add or take out any of the vegetables in this dish,
[00:00:20.450]and it's a great way to have an easy meal
[00:00:22.880]on your table in minutes.
[00:00:25.280]Having chicken as the main source of protein in this meal
[00:00:28.740]allows you to have a good source of amino acids,
[00:00:31.110]which can help build and maintain strong muscles.
[00:00:34.740]Also, protein is beneficial to your bone health,
[00:00:37.650]and it can help you have strong bones as you age.
[00:00:41.360]The first step in meal prepping is to find a recipe
[00:00:43.740]that looks good and can be easily made ahead of time,
[00:00:46.560]which we have.
[00:00:48.170]Next, we'll write a detailed shopping list
[00:00:50.130]of all the ingredients that we need.
[00:00:52.610]This recipe calls for one cup of broccoli,
[00:00:55.830]one cup of grape tomatoes, two small red onions,
[00:01:00.680]one zucchini, and two chicken breasts.
[00:01:04.270]You can also choose a variety of spices
[00:01:06.530]that you would like to add to your meal.
[00:01:08.721](upbeat music continues)
[00:01:16.230]The first step of making any meal
[00:01:18.230]is making sure that you wash your hands thoroughly
[00:01:20.910]for 20 seconds with soap and water.
[00:01:23.620]Especially that we're handling raw meat,
[00:01:25.410]it's important that you wash your hands
[00:01:26.900]before and after handling the raw chicken.
[00:01:28.985](upbeat music continues)
[00:01:37.240]Now, it's time to cut the chicken.
[00:01:39.170]When you're cutting chicken,
[00:01:42.000]make sure that you cut the fat off first,
[00:01:44.560]and there's not a ton on this piece.
[00:01:47.660]And then, we're gonna cut it into half-inch pieces.
[00:01:50.335](upbeat music continues)
[00:01:55.760]Now, we're gonna cut the vegetables
[00:01:57.120]into about half-inch pieces.
[00:01:59.600]It's always important when you're dealing with raw food
[00:02:03.140]and another food like vegetables
[00:02:05.000]that you use separate cutting boards
[00:02:06.860]to avoid cross-contamination.
[00:02:08.813](upbeat music continues)
[00:02:34.040]Now, we're gonna line the baking sheet with aluminum foil
[00:02:36.340]to help the vegetables and chicken cook better
[00:02:38.960]and kind of avoid a mess.
[00:02:40.919](upbeat music continues)
[00:02:50.670]Now, we're gonna line all the ingredients
[00:02:52.340]on the baking sheet.
[00:02:53.382](upbeat music continues)
[00:03:28.226]Now, it's time to sprinkle all the chicken and vegetables
[00:03:30.500]with your favorite spices.
[00:03:32.620]I'm going to first drizzle them
[00:03:33.680]with a little bit of olive oil.
[00:03:35.282](upbeat music continues)
[00:03:41.830]And then, I'm gonna use Italian seasoning,
[00:03:44.120]but you can use whatever you would like.
[00:03:46.056](upbeat music continues)
[00:03:50.150]Next, to make sure that your oven
[00:03:51.450]is preheated to 450 degrees,
[00:03:54.260]and then simply pop them in the oven for 15 to 20 minutes.
[00:03:58.900]And make sure to check to make sure all of the vegetables
[00:04:01.147]and chicken are done.
[00:04:04.340]Whenever your recipe is done,
[00:04:05.530]go ahead and take it out of the oven.
[00:04:07.206](upbeat music continues)
[00:04:13.450]Check with a thermometer to make sure
[00:04:14.940]that your chicken has the internal temperature
[00:04:17.010]of 165 degrees Fahrenheit.
[00:04:19.032](upbeat music continues)
[00:04:21.380]Next, place a small amount of your chicken,
[00:04:23.805](upbeat music continues)
[00:04:29.330]onion,
[00:04:30.163](upbeat music continues)
[00:04:34.390]zucchini,
[00:04:35.298](upbeat music continues)
[00:04:38.690]broccoli,
[00:04:39.598](upbeat music continues)
[00:04:44.640]and grape tomatoes into a storage container.
[00:04:48.260]And when you're done, seal tight with the lid.
[00:04:52.600]Next, place your meal in the fridge, so it can cool.
[00:04:55.411](upbeat music continues)
[00:04:58.270]Then, during a busy day of classes, simply grab your meal,
[00:05:01.503](upbeat music continues)
[00:05:03.720]pop it into your backpack,
[00:05:05.483](upbeat music continues)
[00:05:09.090]and you're ready for your day. (chuckles)
[00:05:11.900]And just remember that this recipe does have chicken in it,
[00:05:14.530]so if you're not gonna eat it for two more hours,
[00:05:17.020]place it in a refrigerator
[00:05:18.750]or have an ice pack with it to keep it cool.
[00:05:21.730]This has been meal prepping with a simple dish
[00:05:23.760]of roasted chicken and vegetables.
[00:05:25.650]I'm Dani Higgins with Dining Services,
[00:05:27.610]and thanks for watching.
[00:05:28.768](upbeat music continues)

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