High Protein Meal Prep

21 mins
Serves 1
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Directions

  1. 1Season 15 oz of chicken thighs with salt, pepper, smoked paprika, and cayenne pepper.
  2. 2Season 15 oz of chicken thighs with salt, pepper, smoked paprika, and cayenne pepper.
  3. 3Season 15 oz of chicken thighs with salt, pepper, smoked paprika, and cayenne pepper.
  4. 4Spray chicken with cooking spray and cook in the air fryer at 350°F for about 13 minutes, or until the internal temperature reaches 165°F.
  5. 5Spray chicken with cooking spray and cook in the air fryer at 350°F for about 13 minutes, or until the internal temperature reaches 165°F.
  6. 6Spray chicken with cooking spray and cook in the air fryer at 350°F for about 13 minutes, or until the internal temperature reaches 165°F.
  7. 7In a pan over medium-high heat, sauté onions and garlic for a few minutes.
  8. 8In a pan over medium-high heat, sauté onions and garlic for a few minutes.
  9. 9In a pan over medium-high heat, sauté onions and garlic for a few minutes.
  10. 10Add zucchini and mushrooms; sauté for about 5 minutes until fully cooked.
  11. 11Add zucchini and mushrooms; sauté for about 5 minutes until fully cooked.
  12. 12Add zucchini and mushrooms; sauté for about 5 minutes until fully cooked.
  13. 13In a large mixing bowl, combine cooked rice, sautéed vegetables, Frank's Red Hot sauce, and low-fat shredded cheese.
  14. 14In a large mixing bowl, combine cooked rice, sautéed vegetables, Frank's Red Hot sauce, and low-fat shredded cheese.
  15. 15In a large mixing bowl, combine cooked rice, sautéed vegetables, Frank's Red Hot sauce, and low-fat shredded cheese.
  16. 16Mix everything together, divide into containers, and top with the cooked chicken.
  17. 17Mix everything together, divide into containers, and top with the cooked chicken.
  18. 18Mix everything together, divide into containers, and top with the cooked chicken.

Ingredients

  • 15 oz chicken thighs
  • 15 oz chicken thighs
  • 15 oz chicken thighs
  • 1 salt
  • 1 salt
  • 1 salt
  • 1 pepper
  • 1 pepper
  • 1 pepper
  • 1 smoked paprika
  • 1 smoked paprika
  • 1 smoked paprika
  • 1 cayenne pepper
  • 1 cayenne pepper
  • 1 cayenne pepper
  • 1 cooking spray
  • 1 cooking spray
  • 1 cooking spray
  • 1 onions
  • 1 onions
  • 1 onions
  • 1 garlic
  • 1 garlic
  • 1 garlic
  • 1 zucchini
  • 1 zucchini
  • 1 zucchini
  • 1 mushrooms
  • 1 mushrooms
  • 1 mushrooms
  • 1 cooked rice
  • 1 cooked rice
  • 1 cooked rice
  • 1 Frank's Red Hot sauce
  • 1 Frank's Red Hot sauce
  • 1 Frank's Red Hot sauce
  • 1 low fat shredded cheese
  • 1 low fat shredded cheese
  • 1 low fat shredded cheese

Equipment

air fryerpan