MACRO-FRIENDLY CHICKEN MEAL PREP: CUBAN BOWL + JERK CHICKEN THIGHS

 

Let’s be honest, when it comes to meal prep, a bowl-style meal is my go-to. It’s super easy for throwing together a meal that’s packed with protein, loads of veggies and it really lends itself to adjusting the amount of carbs and fats you need to stay aligned with your macro targets. That’s the first reason I love this macro-friendly Cuban bowl with jerk chicken thighs. I also love it because it’s packed full of flavor and an easy recipe to prep ahead for the whole week, whether you’re cooking for yourself or your whole family. 

This healthful Cuban-inspired meal has flavorful jerk chicken thighs over nutritious veggies and wholesome beans making this balanced meal perfect for tracking your macros and working towards your weight loss and fitness goals.

PREP TIME: 15 minutes + 3 hours to marinate || COOK TIME:  40 minutes || MAKES: 6 servings

WHAT YOU NEED:

For the jerk chicken thighs:

  • 1 ½ lbs. Boneless, skinless chicken thighs

  • 2 tsp Garlic powder

  • 1 tsp Thyme, dried leaves

  • 2 tbsp Lime juice

  • 1 tsp Allspice, ground

  • 2 tbsp Brown sugar

  • 1/4 tsp Cayenne

  • 1/2 tsp Cinnamon

  • 1/2 tsp Pepper

  • 1/2 tsp Salt

  • 1 tbsp Olive oil

For the coconut lime “rice”:

  • 780g Cauliflower rice - I use frozen and steam in the bag

  • 1 can Lite coconut milk

  • 80g Unsweetened shredded coconut

  • 1 Lime

  • Salt to taste

For the rest of the bowl:

  • 2 x 15 oz. cans Black beans - drained and rinsed

  • 600g Zucchini - sliced into half moons

  • 500g Peppers and onions - I use a frozen mix

  • A jar of mango, pineapple or peach salsa - Trader Joe’s, Newman’s Own, or Good & Gather all have good options

  • Cilantro for garnish

NOTES:

  • Easily make this recipe plant-based (vegetarian or vegan) by substituting the chicken thighs for extra firm tofu; marinate tofu in the same marinade (marinate overnight if you have time) and cook in a pan, breaking into crumbles as you sauté it for 7-10 minutes.

WHAT TO DO:

  1. Rinse chicken thighs and put in a shallow glass dish. Combine all ingredients for the marinade using a whisk or an immersion blender and pour over the chicken. Cover with a lid or plastic wrap and marinate in the refrigerator for at least 3 hours or overnight.

  2. Once the chicken is done marinating, set the oven to 375 degrees Fahrenheit. Heat a cast iron skillet over medium heat. Once the pan is hot, use tongs to remove the chicken thighs from the marinade and sear for 3-4 minutes on each side. Turn off the heat and pour the marinade over the chicken. Put the skillet in the oven and bake for 25-30 minutes or until the internal temperature reaches 165 degrees Fahrenheit.

  3. While the chicken is cooking, spray a large skillet with cooking oil spray and heat over low-medium heat. Once the skillet is hot, add peppers and onions. Continue to move veggies around in the pan, using water to deglaze the pan and prevent them from sticking.

  4. Once peppers and onions are starting to soften, add zucchini and continue to sauté veggies until all are cooked to desired softness. Set aside.

  5. Steam cauliflower rice per directions on the bag and add to a mixing bowl. Combine with coconut milk (if separated, try to only use the white part and dump the clear liquid out in the sink), shredded coconut, zest from lime, and juice from lime and salt. Once combined, portion “rice” into 6 bowls or Tupperware containers if making for meal prep. Each serving will be ~190g (but to figure it out based on what you’ve made, weigh the total amount of “rice” and divide by 6).

  6. Add 125g of black beans to each bowl; evenly portion veggies into each bowl; top with chicken, cilantro, and 30g of salsa and enjoy!

GIVE IT A TRY:

  • If you’re meal-prepping this recipe for the week, wait to add the salsa and cilantro until ready to eat; add once reheated.

  • For increased fat, add avocado as a topping!

  • For increased carbs, substitute half of the cauliflower rice with white rice to bulk up this meal.

MACROS PER SERVING (bowl base w/o chicken): 16.5P/12F/54C

You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe - Cuban Bowl (w/o chicken) “

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MACROS PER SERVING (chicken): 22P/7F/4C

You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe - Jerk Chicken Thighs “

Find more macro-friendly recipes here or grab our free cookbook Everyday Macros here for simple and streamlined meal prep recipes and ideas.

 
Recipes + Meal PrepDiana DewanMay 2024Comment