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–+ servings

Healthy Freezer Meals

A collection of nutritious and easy-to-make meals that can be prepared in advance and stored in the freezer for quick and healthy dinners.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American, Healthy
Calories: 450
Ingredients Method Nutrition Notes

Ingredients
  

Vegetables
  • 2 cups Broccoli Chopped
  • 1 cup Carrots Sliced
  • 1 cup Bell Peppers Diced
  • 1 cup Spinach Fresh
Proteins
  • 1 pound Chicken Breast Diced
  • 1 can Black Beans Drained and rinsed
  • 1 cup Quinoa Rinsed
Grains
  • 2 cups Brown Rice Cooked
Sauces and Spices
  • 2 tablespoons Olive Oil
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Cumin
  • 1 teaspoon Chili Powder
  • 1 teaspoon Salt
  • 1 teaspoon Black Pepper

Method
 

Prepare Ingredients
  1. Chop all vegetables and dice the chicken breast.
  2. Rinse the quinoa and cook according to package instructions.
  3. Cook brown rice according to package instructions.
Cook Chicken
  1. In a large skillet, heat olive oil over medium heat.
  2. Add diced chicken and season with garlic powder, cumin, chili powder, salt, and pepper.
  3. Cook until chicken is no longer pink, about 7-10 minutes.
Combine Ingredients
  1. In a large bowl, combine cooked chicken, vegetables, black beans, quinoa, and brown rice.
  2. Mix well to combine all ingredients evenly.
Freeze Meals
  1. Divide the mixture into freezer bags or containers.
  2. Label with the date and contents, then freeze for up to 3 months.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gCholesterol: 75mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 1500IUVitamin C: 60mgCalcium: 80mgIron: 3mg

Notes

These meals can be reheated in the microwave or oven. For best results, thaw in the refrigerator overnight before reheating.

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