Sinnergy Wellness Group &
SWEAT Nutrition Partner
Ever get stuck thinking of what to make for lunch, or simply forget to make something ahead of time? This meal adds flavor, all food groups, and is an easy one-container lunch! This recipe gives you the option for a chicken prep or for vegetarian prep subbing for chickpeas; however, who says you can’t have both?
Food is meant to be enjoyed and there should be no food rules! Speaking of enjoyment, one thing about this recipe is that it incorporates roasted vegetables, rather than fresh. This simply transforms a vegetable by caramelizing it and adding a roasted flavor to it, enhancing your meal one level further. Couscous also amplifies this meal by switching it out for the common rice or quinoa. It should take roughly an hour and fifteen minutes to make this recipe, so choose a prep day that works best for you and, within an hour, you will have 4 lunches prepared for the week!
The bonus of this recipe is that it shows you the financial breakdown of making the meal, so you can be financially savvy as well!
ROASTED VEGETABLE COUSCOUS
4 Roma tomatoes ($1.35)
2 zucchinis (about 20 oz.) ($1.69)
1 bell pepper ($1.00)
1 red onion ($0.42)
4 cloves garlic, peeled ($0.32)
2 tbsp olive oil ($0.32)
2 pinches salt and pepper ($0.05)
1 cup couscous ($0.79)
1.5 cups vegetable broth ($0.20)
1/2 bunch parsley (about 1 cup chopped) ($0.40)
GARLIC HERB BAKED CHICKEN OR GARLIC HERB CHICKPEAS*
2 boneless, skinless chicken breasts (about 1/2 lb. each) OR two 15 oz. cans chickpeas ($4.23)
2 tbsp butter, room temperature ($0.36)
1 tsp dried parsley ($0.10)
1/2 tsp dried oregano ($0.05)
1/2 tsp dried basil ($0.05)
1/4 tsp garlic powder ($0.03)
1/4 tsp onion powder ($0.03)
1/4 tsp salt ($0.02)
Optional: 2 cup ranch dressing ($0.70)
For Roasted Vegetable Couscous
Prepare the Roasted Vegetable Couscous first. Preheat the oven to 400º F. Chop the Roma tomatoes, zucchini, and bell pepper into 1-inch pieces. Slice the red onion into 1/2-inch thick strips. Place the tomatoes, zucchini, bell pepper, onion, and peeled garlic on a large baking sheet.
Drizzle the olive oil over the chopped vegetables, toss to coat, then season with a couple pinches of salt and pepper. Roast the vegetables for about 45 minutes, stirring every 15 minutes or so.
While the vegetables are roasting, begin preparing the couscous. Bring the vegetable broth to a boil in a small sauce pot. Once boiling, stir in the couscous. Place a lid on top, remove the pot from the heat, and let the couscous sit for five minutes, or until all of the broth is absorbed. Fluff the couscous with a fork, then place in the refrigerator to begin cooling as you prepare the rest of the meal.
For Garlic Herb Baked Chicken
While the couscous is chilling, begin preparing the garlic herb baked chicken. Combine the room temperature butter with the parsley, oregano, basil, garlic powder, onion powder, salt, and pepper in a bowl. Stir until it forms a paste.
If the chicken breasts are thick, gently pound them with a mallet or rolling pin until they are an even thickness, no more than 3/4-inch thick (I cover the chicken with plastic to prevent splatter when pounding). Pat the chicken dry, then smear the butter herb mixture over the entire surface.
Place the seasoned chicken in a baking dish and bake for 20 minutes at 400º F, or until the internal temperature reaches 165º F. Let the chicken rest for 5 minutes, then slice into strips.
*For Garlic Chickpeas
To make Garlic Herb Chickpeas instead, rinse and drain 2 – 15 oz. cans of chickpeas. Heat 1 Tbsp oil in a large skillet over medium. Once hot, add the chickpeas, and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove them from heat and then season with the same garlic herb spices used for the chicken (no butter). Stir until the chickpeas are coated in the herbs and spices.
Assemble the Meal Prep
When the vegetables are finally finished roasting, pull out the whole garlic cloves from the baking sheet and mince them. Combine the partially cooled couscous, the roasted vegetables, garlic, and chopped parsley in a large bowl. Stir to combine.
Divide the Roasted Vegetable Couscous between four containers and top with sliced chicken or 1/4 of the Garlic Herb Chickpeas. Serve each portion with 2 Tbsp ranch dressing.