Garlic Butter Chicken Meatball Meal Prep Bowls

Garlic Butter Chicken Meatball Meal Prep Bowls

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Preparation time:20 Mins

Cooking time:25 Mins

Servings:4

Ingredients:

• 1 lb (454g) ground chicken
• ½ cup (50g) panko breadcrumbs
• ¼ cup (60ml) milk (any kind works!)
• 1 large egg, lightly beaten
• 2 cloves garlic, minced (about 1 tbsp)
• ¼ cup (25g) grated Parmesan cheese
• 1 tbsp chopped fresh parsley
• 1 tsp dried Italian seasoning
• ½ tsp salt
• ¼ tsp black pepper
• 4 tbsp (57g) unsalted butter
• 4 cloves garlic, minced (about 2 tbsp)
• ½ cup (120ml) chicken broth
• 2 tbsp lemon juice
• 1 tbsp chopped fresh parsley
• ½ tsp red pepper flakes (optional, for a little kick)
• Salt and pepper to taste
• 1 large head cauliflower, cut into florets (approx. 4 cups riced)
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

• Process cauliflower florets in a food processor until they resemble rice. Set aside.
• In a large bowl, combine all meatball ingredients. Mix gently with your hands until just combined (don't overmix!).
• Roll mixture into approximately 1 inch meatballs. Place on a baking sheet lined with parchment paper.
• Bake in a preheated oven at 400°F (200°C) for 20-25 minutes, or until cooked through and the internal temperature reaches 165°F (74°C). They should be lightly golden.
• While the meatballs are baking, melt butter in a large skillet over medium heat. Add garlic and cook until fragrant (about 1 minute, don't burn it!).
• Add chicken broth, lemon juice, parsley, and red pepper flakes (if using) to the skillet. Bring to a simmer and cook for 5 minutes, or until slightly thickened. Season with salt and pepper to taste.
• Heat olive oil in a large skillet over medium heat. Add cauliflower rice and cook for 5-7 minutes, or until tender crisp. Season with salt and pepper to taste.
• Add the cooked meatballs to the garlic butter sauce and toss to coat. Divide cauliflower rice among meal prep containers. Top with garlic butter meatballs. Garnish with extra parsley, if desired.

Nutrition Facts

Calories	420
Fat	25g
Fiber	5g

Recipe Info

Category	Main Course
Cuisine	Italian American

Recipe Introduction

Quick Hook

Ever get stuck in a lunch rut? Honestly, I was so bored with my usual sandwiches. That's when I created this Meal Prep Garlic Butter Chicken .

It's bursting with flavor and it is totally gonna change your lunchtime game. This recipe is also a guaranteed win!

Brief Overview

This dish takes classic flavours and gives them a healthy spin. Think Italian American comfort food, but better for you! It's an easy recipe.

Takes only 45 minutes, so don't you worry. Makes 4 servings, perfect for the work week.

Main Benefits

This recipe ticks so many boxes, right? It’s packed with protein, helping you feel full and satisfied. Serve as a delicious and convenient Meal Prep Lunch .

What makes this dish special? It is the amazing flavor, simple preparation, and health benefits.

Craving a lunch that's both delicious and good for you? Then look no further, alright?

Let's Talk Ingredients

Okay, so here is what you are gonna need! This recipe will create the best Garlic Butter Chicken Meatballs you ever have.

• For the Chicken Meatballs: Grab 1 lb ground chicken, ½ cup panko breadcrumbs, and ¼ cup milk. Toss in 1 egg, 2 minced garlic cloves, and ¼ cup Parmesan cheese.

  A little parsley, Italian seasoning, salt, and pepper too. These Chicken Meatballs are so easy to throw together.

• For the Garlic Butter Sauce: Melt 4 tbsp butter in a pan. Add 4 minced garlic cloves (yes, more garlic!).

  Then, ½ cup chicken broth, 2 tbsp lemon juice, and parsley. Red pepper flakes for a kick, if you are feeling sassy! This sauce is what makes the Garlic Butter Chicken absolutely shine.

• For the Cauliflower Rice: You will need 1 large head of cauliflower. Process it until it looks like rice. A tablespoon of olive oil, salt, and pepper completes it.

  It's perfect for a Cauliflower Rice Meal Prep .

• The nutritional information: About 420 calories; 35g protein, 25g fat, 15g carbohydrates.

Equipment Needed

Not much fuss here. A bowl, baking sheet, and skillet will do. Also, parchment paper, food processor, measuring cups, and containers.

Putting It All Together

Now for the fun part! We're making this delicious Meal Prep Garlic Butter Chicken .

1. Make your cauliflower rice using a blender, like from Downshiftology.
2. Mix all the meatball stuff together. Don't overmix them.
3. Roll the meatballs and bake at 400° F ( 200° C) for 20- 25 minutes.
4. While those are baking, make that amazing garlic butter sauce. Oh my gosh!
5. Cook up the cauliflower rice.
6. Toss the meatballs in the sauce and serve over the Cauliflower Rice Meal Prep .

And you have yourself an amazing set of Healthy Meal Prep Chicken Recipes ! Enjoy it, and dont forget to share this awesome recipe!

Ingredients & Equipment for Killer Meal Prep Garlic Butter Chicken

Right, let's talk ingredients, yeah? 'Cause even the best recipe is rubbish without the right stuff. This Garlic Butter Chicken and Cauliflower Rice Meal Prep is pretty simple, but quality matters, especially if you are aiming for some Healthy Meal Prep Chicken Recipes .

Honestly, the fresher the better.

Main Ingredients

• Ground Chicken: 1 lb (454g) . Go for lean, but not too lean. A bit of fat keeps things juicy. Check the sell-by date, yeah? No one wants dodgy chicken.
• Panko Breadcrumbs: ½ cup (50g) . Panko are those Japanese breadcrumbs. They are light and crispy. Ordinary breadcrumbs work in a pinch, mind.
• Milk: ¼ cup (60ml) . Any kind will do. Semi skimmed is my usual.
• Egg: 1 large . Free range if you can, the yokes are just richer.
• Garlic: 2 cloves minced (about 1 tbsp ). Fresh is key. Get the proper stuff, not that jarred nonsense.
• Parmesan Cheese: ¼ cup (25g) grated. Proper Parmesan, not that powdery stuff.
• Fresh Parsley: 1 tbsp chopped.
• Dried Italian Seasoning: 1 tsp .
• Salt: ½ tsp .
• Black Pepper: ¼ tsp .
• Unsalted Butter: 4 tbsp (57g) . Unsalted so you can control the saltiness.
• Garlic: 4 cloves minced (about 2 tbsp ). Loads of garlic. We're going all out here.
• Chicken Broth: ½ cup (120ml) . Low sodium is best, yeah?
• Lemon Juice: 2 tbsp . Freshly squeezed is miles better. Bottled tastes a bit fake, don't you think?
• Fresh Parsley: 1 tbsp chopped.
• Red Pepper Flakes: ½ tsp (optional). For a bit of a kick.
• Cauliflower: 1 large head cut into florets (approx. 4 cups riced ). Nice and fresh is key.

Seasoning Notes: Flavor Bombs!

The Italian seasoning and garlic are the stars here. For a super quick Garlic Butter Chicken Meatballs , you can use garlic powder if you're really stuck, but honestly, fresh garlic is worth the effort.

A touch of red pepper flakes (chilli flakes to some people) adds a nice warmth, especially for those looking to spice up their Keto Chicken Meal Prep .

For the garlic butter, you could chuck in a splash of white wine before the broth if you're feeling fancy.

Equipment Needed

You don't need a ton of fancy gear for this Easy Chicken Meal Prep Recipes . I swear!

• Large mixing bowl: For the Chicken Meatballs .
• Baking sheet: Get the meatballs nice and golden.
• Large skillet or frying pan: The garlic butter sauce happens here.
• Food processor: You'll need it for the Cauliflower Rice Meal Prep . A blender will do in a pinch.
• Meal prep containers: Sorted.
• Measuring cups and spoons: Don't want to mess up the quantities!

Honestly, the most important bit of kit is a good knife and a willingness to get stuck in. I've done this Meal Prep Lunch with just a basic saucepan and a bowl before.

It's all about making it work for you . If you're really committed to Chicken Meatball Meal Prep Ideas , get yourself a decent food processor.

It makes the Cauliflower Rice so much easier. You can easily transform this Garlic Butter Chicken recipe into Garlic Butter Chicken Meatballs for a different texture.

Plus, if you're aiming for Low Carb Chicken Recipes , this dish ticks all the boxes, mate.

Cooking Method: Nail Your Meal Prep Garlic Butter Chicken Like a Pro

Honestly, who doesn't love Garlic Butter Chicken ? It's proper comfort food, innit? But sometimes, we're all too busy to cook it every night.

That's where Meal Prep Lunch comes in. This recipe for Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice Meal Prep is a game changer.

I swear, it's like having a fancy restaurant lunch, but you made it yourself on Sunday afternoon. And it's super easy.

Prep Like a Boss

Alright, first things first: mise en place . Fancy words for getting your stuff sorted. Chop your garlic, measure out your spices, and get that cauliflower ready.

Why? Because organization saves time, and time is money, honey! Plus, you don't want to be scrambling when the pan is hot.

For Cauliflower Rice , I learned a fantastic recipe from downshiftology.com.

Safety Reminder: Always wash your hands before you start. You don’t want to be spreading germs around, especially with raw chicken.

Step-by-Step to Garlic Butter Chicken Meatballs

1. Rice that cauliflower. Chop the florets and blitz them in the food processor until they look like rice. Set aside.
2. Chuck all the meatball ingredients in a bowl. Don't overmix or you'll end up with tough meatballs. Just gently combine.
3. Roll into little balls, about an inch big. I like to use a small cookie scoop for this. It makes them all uniform.
4. Bake them at 400° F ( 200° C) for 20- 25 minutes . You want the internal temp to reach 165° F ( 74° C) .
5. While they're baking, melt the butter in a pan. Add the garlic and cook until it smells amazing, about 1 minute. Watch out, don't burn it!
6. Pour in the chicken broth, lemon juice, parsley, and red pepper flakes (if you're feeling spicy). Simmer for 5 minutes.
7. Sauté the cauliflower rice in a pan with a bit of olive oil. Cook for 5- 7 minutes until it's tender crisp.
8. Toss the cooked meatballs in the garlic butter sauce. Serve with Cauliflower Rice and that is your Keto Chicken Meal Prep .

Pro Tips for the Win

Don't skip the breadcrumbs in the Chicken Meatballs . They keep them nice and juicy! If you don't want normal breadcrumbs you can use almond flour, this is a good chance to make Low Carb Chicken Recipes .

Chicken Meatball Meal Prep Ideas : Make a big batch on Sunday for Healthy Meal Prep Chicken Recipes . Store in an airtight container for up to 4 days.

Easy peasy! I have created this Easy Chicken Meal Prep Recipes especially for you. A common mistake is overcooking the cauliflower rice.

You want it tender crisp, not mushy. Honestly, soggy cauliflower rice is tragic.

This is amazing for Meal Prep Lunch , honestly. It's quick, it's easy, and it tastes banging. Give it a go! You know you want to.

Recipe Notes for Bangin' Meal Prep Garlic Butter Chicken

Right, so you're about to embark on this Meal Prep Garlic Butter Chicken journey. Ace! Let's dive into some nuggets of wisdom I've picked up along the way.

Honestly, these little tips can be lifesavers! These tips are also applicable for all Healthy Meal Prep Chicken Recipes and Easy Chicken Meal Prep Recipes , even Chicken Meatball Meal Prep Ideas .

Serving Suggestions: Level Up Your Grub!

Presentation matters, yeah? For plating, think vibrant! A bed of that Cauliflower Rice Meal Prep , topped with the glistening Garlic Butter Chicken Meatballs , and a generous sprinkle of fresh parsley screams, "Eat me!".

If you're feeling fancy, add a lemon wedge. Bam! As for sides, steamed broccoli or green beans work a treat.

They're healthy and add a nice crunch. A side salad with a light vinaigrette is another winner. Don’t forget to check out more Low Carb Chicken Recipes for ideas.

Storage Tips: Keepin' it Fresh

Right, listen up! Once cooked, these bad boys will keep in the fridge for up to 4 days . Make sure they're in airtight containers.

No one wants dry chicken, eh? If you are looking to freeze it, freeze it as soon as possible. For the best results, the meat and rice should be stored separately.

Trust me on this! If you are making Garlic Butter Chicken Meatballs separately, remember to always keep things separated as much as possible.

For reheating, microwave is your best friend. Microwave each container on high for 2- 3 minutes , or until heated through.

Sorted! This works great for a quick Meal Prep Lunch .

Variations: Mix It Up!

Fancy a bit of a twist? Sorted! For a Keto Chicken Meal Prep version, use almond flour instead of breadcrumbs and heavy cream in the sauce.

Boom! Low Carb Chicken Recipes never tasted so good. Seasonal swaps? You can use butternut squash in the autumn or zucchini during summer! You know, whatever's fresh.

Also, feel free to use white wine vinegar in place of lemon juice.

Nutrition Basics: Fuel Your Body Right

Alright, a quick heads-up on the nutrition. One serving clocks in at around 420 calories, with 35g of protein, 25g of fat, and 15g of carbs.

Not bad, eh? Loads of protein to keep you full and energised. The cauliflower rice is a great way to cut down on carbs.

Plus, all that garlic is fantastic for your immune system. That's right! All of this Garlic Butter Chicken goodness is not only tasty, but also good for you.

Honestly, this Meal Prep Garlic Butter Chicken recipe is a game changer. It's easy, delicious, and perfect for those busy weeks.

So, get in the kitchen, have a laugh, and create some magic! You've got this!