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Meal-Prep Curried Chicken & Chili-Lime Chicken

Save time and maximize your efforts by mixing up two separate chicken marinades and cooking multiple recipes at
once. This simple but flavorful meal-prep chicken dinner idea lets you cook ahead and not be bored with your
choices by mid-week. Both recipes are roasted together on a baking sheet; a foil barrier keeps them separate. Make
this base chicken recipe and use it to create the Meal-Prep Chili-Lime Chicken Bowls & Meal-Prep Curried Chicken
Bowls (see associated recipes) for lunch or dinner this week.

By Carolyn Casner | Updated on September 19, 2023

Tested by EatingWell Test Kitchen

Prep Time: 40 mins

Additional Time: 2 hrs 10 mins
Total Time: 2 hrs 50 mins
Servings: 8
Yield: 8 servings

Nutrition Profile:
Low-Carb Nut-Free Healthy Aging Soy-Free Egg-Free Gluten-Free Low-Calorie

Ingredients
Curried Chicken
¾ cup low-fat plain yogurt

⅓ cup grated onion

2 tablespoons mild curry powder

1 ½ tablespoons lemon juice

1 tablespoon extra-virgin olive oil

½ teaspoon salt

¼ teaspoon cayenne pepper (optional)

1 pound boneless, skinless chicken breast, cut into 1-inch pieces

Chili-Lime Chicken
2 tablespoons extra-virgin olive oil

1 tablespoon chili powder

1 teaspoon lime zest

1 ½ tablespoons lime juice

2 cloves garlic, grated

1 teaspoon ground cumin

½ teaspoon salt

1 pound boneless, skinless chicken breast, cut into 1-inch pieces

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Directions
Step 1
To prepare Curried Chicken: Stir yogurt, onion, curry powder, lemon juice, oil, salt and cayenne, if using, together in a
medium bowl. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 2 hours or overnight.

Step 2
To prepare Chili-Lime Chicken: Stir oil, chili powder, lime zest and juice, garlic, cumin and salt together in a medium
bowl. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 2 hours or overnight.

Step 3
Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil and create a foil barrier to divide the baking
sheet in half.

Step 4
Place the Curried Chicken, in a single layer, on one side of the foil and the Chili-Lime Chicken, in a single layer, on the
other side of the foil. Roast until the chicken is cooked through, 15 to 18 minutes.

To make ahead
Marinate chicken in the refrigerator up to 1 day ahead. Refrigerate cooked chicken for up to 3 days.

Notes
Curried Chicken--Nutrition per 1/2-cup serving: 198 calories; 7 g fat (2 g sat); 2 g fiber; 7 g carbohydrates; 26 g
protein; 13 mcg folate; 65 mg cholesterol; 4 g sugar; 0 g added sugar; 40 IU vitamin A; 4 mg vitamin C; 114 mg
calcium; 1 mg iron; 380 mg sodium; 357 mg potassium. Nutrition bonus: Vitamin B12 (20% daily value). Carbohydrate
servings: 1/2; exchanges: 3 lean protein, 1 fat, 1/2 vegetable.

Chili-Lime Chicken--Nutrition per 1/2-cup serving: 196 calories; 10 g fat (2 g sat); 1 g fiber; 2 g carbohydrates; 23 g
protein; 4 mcg folate; 63 mg cholesterol; 0 g sugar; 0 g added sugar; 621 IU vitamin A; 3 mg vitamin C; 25 mg
calcium; 1 mg iron; 242 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin A (69% daily value). Carbohydrate
servings: 0; exchanges: 3 lean protein, 1 1/2 fat.

Associated Recipes
Meal-Prep Chili-Lime Chicken Bowls

Meal-Prep Curried Chicken Bowls

Originally appeared: EatingWell.com, July 2018

Nutrition Facts
Per serving: 198 calories; total fat 7g ; saturated fat 2g ; cholesterol 65mg ; sodium 380mg ; total carbohydrate 7g ;
dietary fiber 2g ; total sugars 4g ; protein 26g ; vitamin c 4mg ; calcium 114mg ; iron 1mg ; potassium 357mg

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