Mia Patel
Meal prepping chicken doesn't have to be a chore, and it certainly doesn't have to be boring. The key to tasty chicken is in the preparation and cooking method. Marinades are a great way to infuse flavour into chicken, keeping it juicy and tender. Whether you're a meal-planning pro or a novice, choosing the right marinade and cooking method can make all the difference. From simple spice rubs to sticky sauces, there are endless ways to make your meal-prepped chicken delicious. So, say goodbye to sad desk lunches and hello to tasty, healthy meals that you'll actually look forward to eating!
| Characteristics | Values |
|---|---|
| Purpose | Make life easier, save time and money, and eat healthy |
| Meal Prep Ideas | Mexican Ground Beef Skillet, Baked Skillet Gnocchi, Cheesy Chicken Stuffed Poblano Peppers, Slow Cooker Summer Beef Stew, Cheddar Chicken Bake, Chicken Saag, Lamb Korma, Salsa Verde Chicken, Instant Pot Coconut Pork, Slow Cooker Honey Garlic Chicken, Gochujang Chicken |
| Chicken Prepping Techniques | Marinade, cook whole, dice after cooking, brine, grill, sous vide |
| Seasoning Ideas | Cilantro lime, cajun, BBQ, lemon pepper, olive oil, black pepper, sea salt |
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What You'll Learn
Marinade your chicken to make it more tender and juicy
Marinating chicken is a great way to make it more tender and juicy. It's also a good way to add flavour to your meal prep. Marinades are typically made with acidic ingredients, such as vinegar, wine, fruit juices, buttermilk, or yogurt, which help to tenderise the meat.
When preparing your chicken, it's best to marinate it for between 2 and 24 hours. You can use a small mixing bowl and a whisk to make your marinade, then place the chicken and marinade in a freezer-safe bag. Remove as much air as possible from the bag before sealing and storing it in the freezer. When you're ready to cook, thaw the chicken overnight in the refrigerator.
There are many different types of marinades you can use, depending on your taste preferences. A Greek lemon marinade is a bright and fresh option, while a honey mustard marinade is a sweet alternative. You can also try a balsamic vinegar marinade, which adds loads of flavour. If you're looking for something with a kick, a fajita seasoning dry rub can be turned into a marinade with classic Mexican flavours.
If you're short on time, you can poke holes in the chicken with a fork to help the marinade penetrate quickly. It's also recommended to cook the chicken whole and then dice it, as this will help keep the juices inside and prevent overcooking.
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Cook the chicken whole to retain juices and prevent overcooking
To meal prep chicken that doesn't suck, cooking the chicken whole is a great way to retain its juices and prevent overcooking.
Firstly, choose a chicken with even thickness to ensure consistent cooking. Fresh, boneless, and skinless breasts are best, but bone-in chicken breasts can also be used, though they take longer to cook.
Before cooking, season the chicken generously. You can use simple seasonings like salt, pepper, lemon, and herbs, or go bolder with a homemade BBQ rub or a beer can chicken recipe. A simple seasoning blend can include brown sugar, which caramelizes beautifully, paprika for a smoky depth, and olive oil to keep the chicken juicy and help the seasoning stick.
When cooking, it's best to cook the chicken whole and then dice it afterward for easy reheating. This helps keep the juices inside the chicken and prevents overcooking.
For a juicy roasted chicken, preheat your oven to 350 degrees Fahrenheit for a larger chicken or 425 degrees Fahrenheit for a crispier skin. A 3-pound whole chicken should be completely cooked in about an hour at 350 degrees Fahrenheit or 50 to 60 minutes at 425 degrees Fahrenheit. You'll know it's done when the meat is no longer pink at the bone, the juices run clear, and the drumsticks move easily in their sockets. For accuracy, use a meat thermometer; the chicken is safely cooked when it reaches an internal temperature of 165 degrees Fahrenheit, but for a better texture, some sources recommend 170 degrees Fahrenheit.
After removing the chicken from the oven, baste it with drippings, cover it with aluminum foil, and let it rest for about 15 to 30 minutes. This allows the juices to redistribute, ensuring moist and tender meat.
Once the chicken has cooled completely, you can dice it and store it in an airtight container in the refrigerator for up to three to four days.
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Brine your chicken in saltwater for a soft, shredded texture
Brining is a process of submerging chicken in a saltwater solution before cooking it. It is a great way to ensure your chicken is juicy, tender, and flavourful.
To brine chicken, you need to start with a basic brine solution of salt and water. The ratio is 4 tablespoons of kosher salt per quart (4 cups) of water. If you are using fine table salt, reduce the amount to 3 tablespoons. You can also add extra spices and aromatics to the brine to infuse your chicken with extra flavour. For example, adding lemon rind and rosemary or thyme sprigs to the brine will complement the flavour of roasted chicken.
Once you have prepared your brine, bring it to a boil with a bit of water to dissolve the salt. Then, add cold water to bring the temperature down and refrigerate until fully chilled. Submerge the chicken upside down in the brine and leave it in the fridge for 30 minutes to an hour. You can also leave it for up to 24 hours for a more intense flavour. After brining, pat the chicken dry but do not rinse it, as this will only increase the bacteria in your kitchen area.
Brining is a great way to ensure your chicken is moist and tender, especially when using dry heat cooking methods such as roasting and grilling. It is a simple technique that can elevate your chicken meal prep and ensure it doesn't suck!
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Use an instant pot to cook chicken in bulk
Using an Instant Pot to cook chicken in bulk is a great way to meal prep. It's fast, easy, and versatile. Here's a step-by-step guide to help you get started:
Step 1: Prepare the Chicken
Start by choosing your chicken cuts. Boneless, skinless chicken breasts or thighs are popular choices for meal prep as they are lean and versatile. You can use fresh or frozen chicken, but note that frozen chicken will take slightly longer to cook. Aim for medium-sized chicken breasts, about 8 ounces each. If you're cooking a large batch, you may need to stack the chicken in layers, but try to keep them in a single layer with a little airflow in between for more even cooking.
Step 2: Season the Chicken
Seasoning is key to making your chicken tasty. You can use a dry spice rub, citrus marinade, or a simple sprinkle of salt. If you're cooking in bulk, you can divide the chicken into portions and experiment with different seasonings for variety. Don't be afraid to get creative!
Step 3: Add Liquid and Cook
Place the trivet or steamer basket inside your Instant Pot and arrange the seasoned chicken on top. Pour in chicken broth or water—about 1.25 cups for every 50 ounces of chicken. You can also add other liquids like pineapple juice or whey for extra flavor. Close the lid, ensuring the pressure valve is closed, and set the Instant Pot to high pressure. For fresh chicken, cook for about 10 minutes, and for frozen chicken, expect a slightly longer time of 12 to 15 minutes.
Step 4: Natural Release and Shred
After cooking, allow for a natural release of pressure for 5 to 20 minutes, depending on your desired level of doneness. Then, carefully release any remaining pressure and transfer the chicken to a cutting board. If you're meal prepping, it's best to store the chicken breasts whole to keep them moist. When you're ready to eat, shred or chop the chicken and use it in your favorite recipes, such as salads, soups, or casseroles.
Tips and Tricks
- Marinate the chicken for 30 minutes before cooking to infuse even more flavor and make it juicy and tender.
- Cook the chicken whole and dice or shred it afterward, as this helps retain moisture and prevents overcooking.
- If you're freezing your cooked chicken, portion it into small containers or bags so you can thaw and use smaller amounts as needed.
Using an Instant Pot to cook chicken in bulk is a convenient and efficient way to meal prep. With some simple seasoning and creativity, you can transform plain chicken into a variety of delicious and healthy meals for the week ahead.
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Choose a variety of seasonings to add flavour
Choosing a variety of seasonings is key to adding flavour to your meal prepped chicken. Seasoning or marinating your chicken is a great way to ensure your meal prepped chicken is juicy and flavourful.
If you're a beginner at meal prepping, it's a good idea to have a few recipes in mind that you know are great options. This way, you can avoid getting stuck in the middle of the week without any ideas and giving in to junk food cravings.
When it comes to seasonings, the options are endless. You can choose a spice blend that complements your favourite recipes or stands well on its own. For example, cajun chicken, BBQ chicken, and lemon pepper are all great options. You can also experiment with different combinations until you find what works best for your taste. If you plan on serving your chicken with vegetables or a complex carb, a simple seasoning of olive oil, ground black pepper, and sea salt can be delicious.
If you're looking for a low-carb option, chicken and vegetables can be a quick and easy meal. In this case, you might want to keep your seasoning neutral, such as salt and pepper, or go for a more complex blend like cajun or lemon pepper.
Don't be afraid to get creative and experiment with different seasonings to find what you like best. You can also try brining your chicken before grilling it. Brining involves dissolving sugar and salt in water and soaking the chicken in this solution for 30 minutes to a few hours. You can then pat the chicken dry and season it with your desired spices.
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Frequently asked questions
You can cook the chicken for specific recipes, using a marinade or seasoning, and then cook the chicken several days ahead of making the rest of the dish. Choose a simple cooking method and an ideal time for cooking, such as a weekend when you have more time.
It's best to cook the chicken whole, rather than dicing it first, to keep the meat juicy. You can then dice it for easy reheating. You can cook the chicken in an instant pot, air fryer, or by baking.
Salsa Verde Chicken, Slow Cooker Honey Garlic Chicken, Chicken Saag, and Cheesy Chicken Stuffed Poblano Peppers are all good options that taste good reheated.
Yes, as long as the chicken has been fully cooked and appropriately refrigerated, you can eat it cold.
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