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Healthy Meal Prep Idea: 125+ Quick & Easy Dinner Recipes
This healthy meal prep idea unlocks 125+ quick and easy dinner recipes, so you can build a week of balanced meals in one relaxed Sunday session.
★★★★½ 4.8 (214 ratings)
15 minPrep time35 minCook time5Servings412 kcalCalories
🧂 Ingredients
- 2 lb (900g) boneless, skinless chicken thighs
- 3 tbsp olive oil, divided
- 1 1/2 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp kosher salt, plus more for vegetables
- 1/2 tsp freshly ground black pepper
- 2 medium broccoli crowns (about 1 lb/450g), cut into florets
- 2 medium red bell peppers, cut into 1-inch pieces
- 1 1/2 cups (270g) dry quinoa, rinsed
- 3 tbsp tahini
- 2 tbsp fresh lemon juice (about 1 lemon)
- 2-3 tbsp warm water, for thinning dressing
📋 Instructions
- 1Heat the Oven — Preheat the oven to 425F (220C) and line a large rimmed sheet pan with parchment paper. A fully preheated oven is what gives you crisp edges instead of pale, steamed vegetables.
- 2Season the Chicken — Pat the chicken thighs dry with paper towels, then toss with 2 tbsp olive oil, smoked paprika, garlic powder, 1 tsp kosher salt, and black pepper until evenly coated. Arrange on one half of the sheet pan, smooth side up.
- 3Roast the Chicken — Roast for 20 minutes, then check: the chicken should be golden brown at the edges and register 165F (74C) on an instant-read thermometer. If it's not there yet, roast 5 more minutes and check again.
- 4Add the Vegetables — While the chicken roasts, toss broccoli and peppers with the remaining 1 tbsp olive oil and a pinch of salt. After the chicken's first 20 minutes, pull the pan out and scatter the vegetables on the empty half.
- 5Finish Roasting — Return the pan to the oven and roast 18-20 minutes more, until the broccoli tips are deeply browned and the pepper edges are bubbling and slightly charred. The vegetables should pierce easily with a fork.
- 6Cook the Quinoa — Meanwhile, combine rinsed quinoa with 2 3/4 cups water and a pinch of salt in a saucepan. Bring to a boil, cover, and simmer on low for 15 minutes, until the water is absorbed and the grains show little white spiral tails. Let it sit covered 5 minutes, then fluff.
- 7Whisk the Dressing — Whisk tahini, lemon juice, and a pinch of salt in a small bowl. Add warm water 1 tbsp at a time, whisking until the dressing is smooth and pourable — it will seize up before it loosens, which is normal.
- 8Rest and Slice — Let the chicken rest on the pan for 5 minutes so the juices redistribute, then slice into strips. Resting is the difference between juicy slices and a puddle of lost moisture.
- 9Portion and Store — Divide quinoa among 5 containers, top with sliced chicken and roasted vegetables, and pack the dressing separately in small jars. Cool uncovered for 15 minutes before sealing and refrigerating.
👨🍳 Chef's Note: The dressing is the real hero here: make a double batch and keep it in a jar for drizzling over anything you roast all week.
Nutrition (per serving): 412 kcal · 34g protein · 33g carbs · 17g fat