Chicken Skewers Meal Prep

Recipe by: Maggie Shaffer, Black Iron Nutrition Coach

Looking for a simple way to switch up your chicken meal prep? These chicken skewers are easy, flavorful, and you can customize the meal based on your macro goals. Coach Maggie uses chicken breast, but you can easily swap in chicken thighs if you prefer. Pair it with rice and your favorite veggies for a balanced, delicious meal that works great for the whole family.

Ingredients:

• 2 lb chicken breast, sliced thinly

• ½ cup soy sauce

• ½ cup Worcestershire sauce

• ½ cup Dijon mustard

• ¼ cup brown sugar

• 3 Tbsp vegetable oil or avocado oil

• 1 tsp black pepper

• 1 tsp garlic powder

• ½ tsp salt

• Diced veggies of your choice

• 2 Tbsp hoisin sauce

• Cooked jasmine or brown rice

Instructions:

1. Combine all marinade ingredients in a bowl and mix well.

2. Add sliced chicken to a freezer bag and pour in the marinade. Let it sit for at least 30 minutes (longer is even better).

3. Soak wooden skewers in water for 10 minutes.

4. Thread marinated chicken onto the skewers and cook in the air fryer at 380°F for about 22 minutes, or until the internal temperature reaches 165°F.

5. While the chicken cooks, sauté your veggies and prepare your rice.

6. Add hoisin sauce to the veggies at the end and cook for one more minute.

7. Assemble your bowls: rice + veggies + chicken (pulled off the skewer).

8. Enjoy!

📹 Watch Coach Maggie make it step-by-step

A Note on Macros:

This recipe is completely customizable based on your goals. Adjust your portion sizes of rice, chicken, and veggies to fit your calorie or macro needs.