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Easy 5-Ingredient Sunday Meal Prep for Beginners

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A quick and simple meal prep recipe using only five basic ingredients, perfect for beginners and busy weeks. This dish combines chicken, quinoa, cottage cheese, and mixed vegetables for a flavorful, nutritious, and easy-to-make meal.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts (fresh or thawed)
  • 1 cup quinoa, rinsed (170 grams)
  • 1 cup small-curd, low-fat cottage cheese (225 grams)
  • 2 cups frozen mixed vegetables (300 grams)
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Optional: 1 teaspoon olive oil for cooking
  • Optional: Fresh lemon juice to brighten flavors

Instructions

  1. Rinse 1 cup (170 grams) of quinoa under cold water to remove bitterness. In a medium saucepan, add quinoa and 2 cups (475 ml) of water. Bring to a boil over medium-high heat, then reduce to a simmer and cover. Cook for 15 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
  2. While quinoa cooks, heat a large non-stick skillet over medium heat. Lightly season 1.5 pounds (700 grams) of boneless, skinless chicken breasts with salt, pepper, 1 teaspoon garlic powder, and 1 teaspoon smoked paprika. Add a teaspoon of olive oil if using. Place chicken in the pan and cook for about 6-7 minutes per side, or until internal temperature reaches 165°F (74°C). Remove and let rest for 5 minutes. Then slice into bite-sized pieces.
  3. In the same skillet, add 2 cups (300 grams) of frozen mixed vegetables. Stir and cook for 5-6 minutes until heated through and slightly tender. Season lightly with salt and pepper.
  4. In a mixing bowl, stir together 1 cup (225 grams) of small-curd cottage cheese with the fluffed quinoa to create a creamy texture.
  5. Divide the quinoa-cottage cheese mixture evenly into 4 containers. Top each with sliced chicken and sautéed vegetables. Let cool before sealing lids and refrigerating.

Notes

If chicken dries out, marinate briefly in olive oil and lemon juice before cooking. Always rinse quinoa well to remove bitterness. Let cooked chicken rest before slicing to keep it juicy. Use frozen vegetables for convenience and avoid overcrowding the pan to prevent sogginess. Reheat gently to maintain moisture.

Nutrition

Keywords: meal prep, easy recipe, 5 ingredients, chicken, quinoa, cottage cheese, beginner friendly, healthy, gluten-free

Find it online: https://spoonette.com/easy-5-ingredient-sunday-meal-prep-for-beginners-perfect-guide/