Walnut-Crusted Salmon and Chicken Meal Prep

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Anyone else feel like life is just a bit too busy sometimes? I know lately I’ve found myself running from place to place, working late nights, and sleeping a little less than I should. During the weekdays, it’s easy to get caught up in the madness and not take time to nourish our bodies with nutritious, filling meals. That’s why meal prepping is vital for a busy week.

I use Sundays as my day to shop the grocery store, throw on some Frank Sinatra, and cook my meals for the week. Not only does this provide a relaxing kitchen getaway, but it also saves time later in the week and helps me avoid a “hangry” crises from happening.

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I love to prepare these Walnut-Crusted Salmon and Chicken meals because they are yummy, healthy, and all different combos so you avoid meal prep boredom. This meal prep recipe also helps you hit the recommendation for eating fish twice a week to promote getting key omega-3 fatty acids in the diet. The meals are a great balance of satisfying protein from the meat, fiber from whole grains, and vitamins and minerals from vegetables. Like I always encourage with my other recipes, feel free to mix up this recipe as you like. You can substitute wild rice or quinoa for another healthy source of whole grains or swap out the veggies for your personal favorites.

8 different delicious meals in 1 hour. What are you waiting for? Throw on some jazz music, fire up the oven, and get to prepping for the week. Trust me, you’ll thank me later.

Walnut-Crusted Salmon and Chicken Meal Prep

| Total Time: 60 minutes | Serves: 8 make-ahead meals |

Ingredients:

  • 2 cups brown rice
  • 1/4 cup olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • 1 teaspoon dried or 1 tablespoon fresh thyme
  • 1 teaspoon dried or 1 tablespoon fresh rosemary
  • 1/4 cup dijon mustard
  • 1/4 cup honey
  • 1/2 cup walnuts, finely chopped
  • 1 to 1 1/2 lb salmon, cut into filets
  • 1 pound chicken or about 2 large chicken breasts, butterflied
  • 5 cups broccoli florets or about 2 small broccoli heads, cut into florets
  • 2 cups zucchini or about 2 medium zucchinis, quarter-sliced
  • 2 red peppers, cubed
  • 4 cups sweet potatoes or about 2 large sweet potatoes, cubed
  • Lemon wedges, optional

Directions:

  1. Put brown rice into a pot and cover with 4 cups water. Once water comes to a rolling boil, reduce heat to low, cover, and let simmer for 40 minutes until cooked through.
  2. Preheat oven to 350 degrees. While rice is cooking, in a small bowl, mix together olive oil, salt, pepper, garlic, lemon juice, thyme and rosemary to make the olive oil mixture. In a separate bowl, stir together dijon mustard and honey to make the honey glaze.
  3. Line 2 baking sheets with foil.
  4. On the first sheet, place the chicken, red pepper and sweet potatoes.
  5. On the second baking sheet, place the salmon, zucchini and broccoli.
  6. Spoon half of the honey glaze over the chicken and the other half over the salmon. Press walnuts onto the top of glaze. Drizzle the olive oil mixture evenly over all vegetables and toss until combined.
  7. Bake chicken, red pepper, and sweet potato pan for 10 minutes at 350 degrees.
  8. After the 10 minutes, place salmon, zucchini and broccoli pan in oven with the chicken and bake for 20 minutes at 350 degrees, or until cooked through. Check to ensure the internal temperature of the chicken reaches 165 degrees.
  9. Remove both pans from oven and distribute chicken, salmon and vegetables evenly between 8 tupperware containers. Separate vegetables for 8 different dishes, if desired (see 8 different options below). Serve with lemon wedges on the side.

 

  1. Chicken + zucchini
  2. Chicken + broccoli
  3. Chicken + red pepper
  4. Chicken + sweet potato
  5. Salmon + zucchini
  6. Salmon + broccoli
  7. Salmon + red pepper
  8. Salmon + sweet potato

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