My Kids Love Crispy Chicken & Rice Meal Prep (High Protein •Family-Friendly • One-Tray Comfort Meal)
My Kids Love Crispy Chicken & Rice Meal Prep (High Protein •Family-Friendly • One-Tray Comfort Meal) Crispy Chicken & Rice Meal Prep (High Protein • Family-Friendly • One-Tray Comfort Meal) 🛒 Ingredients: (makes 4 - 36oz containers) Chicken: • 14 chicken tenderloins • 2 eggs 🥚 • 1 tbsp (15 g) honey mustard • 1/3 cup (40 g) oat flour • 1 tbsp (15 ml) olive oil • Salt to taste 🧂 • 2 cups (120 g) large breadcrumbs Rice & Peas: • 2 cups (360 g) cooked rice • 1 cup (130 g) green peas • 1 tbsp (15 ml) olive oil 🫒 • Salt to taste • 1 tsp paprika • 1 tsp garlic powder • 1 tsp dried parsley 👩🍳 Instructions: 1️⃣ In a bowl whisk eggs, honey mustard, oat flour, olive oil, and salt. 2️⃣ Add chicken tenderloins and coat each piece well. 3️⃣ Press each chicken tender into breadcrumbs until fully coated. 4️⃣ Place breaded chicken on a rack. 5️⃣ On a large oven tray mix together rice, peas, olive oil, salt, paprika, garlic powder, dried parsley. 6️⃣ Set the rack with chicken on top of the rice tray. 7️⃣ Bake at 400°F (200°C) for 25–30 minutes, until chicken is golden and crispy. 8️⃣ Divide evenly into 4 × 36 oz containers and add fresh parsley. 🌟 Nutrition (Per 1 Container / 36 oz) ~690 kcal | ~45 g Protein | ~69 g Carbs | ~22 g Fat 🧊 Storage Tips • Keeps 3–4 days in the fridge. • Reheat in microwave or air fryer (restores crispiness). • Do not freeze — breaded chicken may lose texture. ✨ Benefits of This Meal Prep • High protein for steady energy + fewer cravings 💪 • Balanced carbs & fiber to keep you full longer • Crispy chicken + golden rice = comforting, satisfying meal • One-tray cooking saves time, dishes, and stress • Kid-friendly, mom-approved, and easy to pack for lunch Like, comment and follow for more 🤗🌸🌱 ✨ Find all my Kitchen essentials on Amazon Storefront in my bio 🌸 #mealprep #highproteinmeals #familymealprep #crispychicken #healthyrecipes #weightlossmeals #easymealprep #onepanmeals #proteinrecipes #glowfromwithin
My Kids Love Crispy Chicken & Rice Meal Prep (High Protein •Family-Friendly • One-Tray Comfort Meal) Crispy Chicken & Rice Meal Prep (High Protein • Family-Friendly • One-Tray Comfort Meal) 🛒 Ingredients: (makes 4 - 36oz containers) Chicken: • 14 chicken tenderloins • 2 eggs 🥚 • 1 tbsp (15 g) honey mustard • 1/3 cup (40 g) oat flour • 1 tbsp (15 ml) olive oil • Salt to taste 🧂 • 2 cups (120 g) large breadcrumbs Rice & Peas: • 2 cups (360 g) cooked rice • 1 cup (130 g) green peas • 1 tbsp (15 ml) olive oil 🫒 • Salt to taste • 1 tsp paprika • 1 tsp garlic powder • 1 tsp dried parsley 👩🍳 Instructions: 1️⃣ In a bowl whisk eggs, honey mustard, oat flour, olive oil, and salt. 2️⃣ Add chicken tenderloins and coat each piece well. 3️⃣ Press each chicken tender into breadcrumbs until fully coated. 4️⃣ Place breaded chicken on a rack. 5️⃣ On a large oven tray mix together rice, peas, olive oil, salt, paprika, garlic powder, dried parsley. 6️⃣ Set the rack with chicken on top of the rice tray. 7️⃣ Bake at 400°F (200°C) for 25–30 minutes, until chicken is golden and crispy. 8️⃣ Divide evenly into 4 × 36 oz containers and add fresh parsley. 🌟 Nutrition (Per 1 Container / 36 oz) ~690 kcal | ~45 g Protein | ~69 g Carbs | ~22 g Fat 🧊 Storage Tips • Keeps 3–4 days in the fridge. • Reheat in microwave or air fryer (restores crispiness). • Do not freeze — breaded chicken may lose texture. ✨ Benefits of This Meal Prep • High protein for steady energy + fewer cravings 💪 • Balanced carbs & fiber to keep you full longer • Crispy chicken + golden rice = comforting, satisfying meal • One-tray cooking saves time, dishes, and stress • Kid-friendly, mom-approved, and easy to pack for lunch Like, comment and follow for more 🤗🌸🌱 ✨ Find all my Kitchen essentials on Amazon Storefront in my bio 🌸 #mealprep #highproteinmeals #familymealprep #crispychicken #healthyrecipes #weightlossmeals #easymealprep #onepanmeals #proteinrecipes #glowfromwithin