Tray Dinner

 Nix those sodium and calorie packed “TV dinners” for your TIU approved Tray Dinner! These are SO simple, tasty, and packed with everything you need to recover from your Tone It Up workouts!
The instructions below make one serving, but we like to triple the recipe and make enough for a few days at a time. It makes meal prep a cinch! Just follow the instructions below for some bomb.com Tray Dinners!
tone-it-up-meal-plan-challenge-tray-dinner2

Step 1: Preheat

Preheat that oven to 375, girl.

Step 2: Get your base going

Chop 1/2 cup onions and 2-3 garlic cloves

Step 3: Choose your veggies

This is enough for 1 serving so double or triple if you make it for the week! Choose up to 3 veggies.

-1 cup Brussels sprouts, halved

-1 cup carrots, chopped

-1 cup green beans

-1/2 cup sweet potato or squash, cubed (acorn, butternut, delicate, pumpkin or any other winter squash!)

-1 cup fennel, chopped

-1 cup cauliflower, chopped

-1 cup broccoli, chopped

-1 cup asparagus, chopped

Step 4: Pick your protein

Choose one from the below.

-6 oz. chicken breast

-6 oz. salmon

-6 oz. white fish

-6 oz. shrimp

-1/2 cup beans (chickpea, pinto, black, kidney, navy)

Step 5: Toss all together with…

-2 tsp. olive oil

-a pinch of salt

Step 6: And choose on of these seasonings (optional!)

-1 Tbsp. chili powder

-1 Tbsp. garlic powder

-1/4 tsp. cayenne pepper

-1 Tbsp. curry powder

-1 tsp. lemon pepper

Step 7: Bake for 20-40 minutes, depending on the protein you choose!

 tone-it-up-tray-dinner-chicken-healthy-recipe

 

COMMENTS 11

  1. If we are doubling this to make it for the week, do we double everything or just the veggies?

      1. Hey babes! 1 cup of each of the 3 veggies! And you can do fresh or frozen or a combination.

  2. I have the same question as above – Can you make this the same with frozen veggies? Thank you!

  3. I make it with a combination of fresh and frozen veggies and it comes out the same. Maybe just a longer cooking time.

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