Have you ever come across those Pinterest pages of folks who seem to have it all figured out when it comes to meal prep? You know the ones I am talking about – they have about 30 plastic containers piled up on the countertop and snack bags full of healthy treats. Every once in a while I (sort of) hop on that bandwagon, but for the most part that kind of planning is dream. Attainable, yes, but still not quite mastered.
Last week, I was playing around with dinner ideas and was craving barbecue chicken. Making your own sauce is super easy with ingredients you most likely already have in your refrigerator. Rule of thumb? Barbecue sauce needs to have a balance of sweet and sour. In this case, maple syrup and De Nigris’s organic red wine vinegar.
A quick assessment of what I had available turned up extra (already) cooked brown rice, a bag of pre-shredded carrots, bell peppers and onions. Dinner was practically cooking itself! Layered on four sheets of foil and folded up tight, a complete barbecue chicken meal was ready to go. No messy pots, pans, spoons and minimum cleanup.
1 cup of cooked brown rice - 1/2 sweet onion - 2 red bell peppers - 1/2 cup ketchup - 2 tablespoons yellow mustard - 1 teaspoon Worcestershire sauce - 1 tablespoon De Nigris Red Wine Vinegar Organic - 1/4 cup maple syrup - 1 garlic clove, minced - 1/2 teaspoon sea salt - 1/4 teaspoon black pepper - Pinch of red pepper flakes - 1.5 pounds chicken breast - 1 cup shredded carrots
- Slice sweet onions and red bell peppers and set aside.
- Preheat grill to 400 degrees while prepping barbecue sauce and foil packets.
- In medium-sized bowl, add ketchup, mustard, Worcestershire sauce, De Nigris Red Wine Vinegar Organic, maple syrup, garlic, salt, pepper and red pepper flakes. Mix thoroughly.
- Slice chicken breasts in to four even amounts and add to sauce and coat thoroughly.
- Tear four sheets of foil, large enough to layer rice, veggies and chicken.
- Scoop rice on each of the four sheets of foil, distributing evenly.
- Layer onions, bell peppers, and carrots on top of the rice.
- Place chicken on the top of each rice and vegetable mounds. Drizzle remaining barbecue sauce evenly.
- Tightly fold up each sheet of foil into a tight package with seam up and place on grill for 15 minutes.
- With tongs, carefully open a foil packet and insert meat thermometer into chicken and confirm that temperature is between 165-180 degrees. Turn off grill and remove packets from grill, using tongs. Let rest for 15 minutes and serve.
Post by The Women Bloggers member Lyndi Fultz. Lyndi Fultz writes about living and eating well from her life in beautiful Northwest Arkansas at nwafoodie. Much of her blogging inspiration comes from this gem of a place, which she refers to as the proverbial land of milk-and-honey. Read more related to cooking, entertaining, gadget suggestions, ingredient explorations, local finds, local restaurant treasures, kitchen tour spotlights, and always with a healthy and simplistic approach.