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Roasted Vegetable Couscous Meal Prep
Roasted Vegetable Couscous Meal Prep is a super filling, veggie-packed meal that can be made with chicken or vegetarian with chickpeas.
👥 4 Servings⏱️ Prep & Cook: 1h 10m⏳ Prep: 15 min🔥 Cook: 55 min👤 Beth Moncel📖 budgetbytes
🥘 Ingredients
Check off ingredients as you prepare them:
🍳 Cookware
- ●baking sheet
- ●oven
- ●pot
- ●sauce pot
- ●bowl
- ●baking dish
- ●skillet
📝 Preparation Steps
1
Roasted Vegetable Couscous
couscous ($0.79)1 cup
2
Prepare the Roasted Vegetable Couscous first. Preheat the oven to 400ºF. 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.
couscous ($0.79)1 cupRoma tomatoes ($1.35)4zucchini (about 20 oz.) ($1.69)2bell pepper ($1.00)1pepper ($0.02)red onion ($0.42)1garlic, peeled ($0.32)4 clovestsp garlic powder ($0.03)1/4
3
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.
olive oil ($0.32)2 Tbspbell pepper ($1.00)1es salt and pepper ($0.05)2 pinchpepper ($0.02)
4
While the vegetables are roasting, begin 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.
couscous ($0.79)1 cupvegetable broth ($0.20)1.5 cups
5
For Garlic Herb Baked Chicken
garlic, peeled ($0.32)4 clovestsp garlic powder ($0.03)1/4
6
While the couscous is chilling, begin 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.
couscous ($0.79)1 cupgarlic, peeled ($0.32)4 clovestsp garlic powder ($0.03)1/4butter, room temperature ($0.36)2 Tbspbunch parsley (about 1 cup chopped) ($0.40)1/2dried parsley ($0.10)1 tspbell pepper ($1.00)1es salt and pepper ($0.05)2 pinchpepper ($0.02)
7
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.
butter, room temperature ($0.36)2 Tbsp
8
Place the seasoned chicken in a baking dish and bake for ⏱️ 20 minutes at 400ºF, or until the internal temperature reaches 165ºF. Let the chicken rest for ⏱️ 5 minutes, then slice into strips.
9
For Garlic Herb Chickpeas
garlic, peeled ($0.32)4 clovestsp garlic powder ($0.03)1/4
10
To make Garlic Herb Chickpeas instead, rinse and drain 2 15oz. 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.
garlic, peeled ($0.32)4 clovestsp garlic powder ($0.03)1/4butter, room temperature ($0.36)2 Tbsp
11
Assemble the Meal Prep
12
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.
garlic, peeled ($0.32)4 clovestsp garlic powder ($0.03)1/4couscous ($0.79)1 cupbunch parsley (about 1 cup chopped) ($0.40)1/2dried parsley ($0.10)1 tsp
13
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.
couscous ($0.79)1 cupgarlic, peeled ($0.32)4 clovestsp garlic powder ($0.03)1/4
Nutrition Facts
calories
495.15 kcal
fat Content
16.48 g
serving Size
1 Serving
fiber Content
7.08 g
sodium Content
934.88 mg
protein Content
35.23 g
carbohydrate Content
51.73 g
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