1 1/2 bell peppers (red, yellow, or orange), chopped
6 x 3 oz or 3 x 6 oz chicken breasts
2 Tbsp garlic infused-oil
1 tsp salt and pepper each
1-2 Tbsp Italian seasoning
180 grams (6x 3 cm cubes) of crumbled dairy-free feta
6-12 handfuls (1-2 handfuls per serving) of spinach
2.5 cup (1/4 cup per serving) uncooked brown rice
1/2 cup uncooked wild rice
1 cup dairy-free sour cream
1 Tbsp lemon juice
Zest of 1 lemons
1 Tbsp garlic-infused olive oil
2 Tbsp fresh dill
1/2 cup finely chopped cucumber
1/4 tsp of salt and pepper each
1. Preheat the oven to 350 degrees F and line a baking sheet or dish with tin foil.
2. In a large bowl season your chicken breast with garlic-infused olive oil, salt & pepper and Italian seasoning.
3. Bake the chicken for 25 to 30 minutes or until no longer pink through to the center.
4. While the chicken is cooking you can chop your veggies, cook the rice, and prep your tzatziki.
5. *Chop the cucumber, peppers, and tomatoes and store them in an air-tight container in the fridge until needed.
6. To cook the rice, add 4 cups of water to a medium/large pot and add the 2 cups of rice. Bring the pot to a boil on medium to high heat.
7. Once the water is boiling, lower the temperature to a simmer and keep the lid on the pot. Cook the rice on a low simmer until the water is absorbed and the rice is tender, and then remove it from the heat. This should take about 20 minutes.
8. Next, add the ingredients for the dairy-free tzatziki to a medium-sized bowl. Stir together with a spoon, and then taste to see it is to your liking. Add more lemon juice, salt & pepper, and or oil depending on what it needs!
9. By the time the chicken is done you should be able to assemble your bowl! Grab 1-2 handfuls of spinach as the base for your salad. Top the salad with a handful of each veggie (cucumber, peppers, and tomatoes) and crumble some feta (~2 Tbsp)** on top. Beside your salad, add the chicken breast and 1/3 cup to 1/2 cup of rice with a dollop of tzatziki***.
Meal Prepping Tips:
*It is often best to cut up half of your veggies at the beginning on the week and the other half, halfway through the week. That way you don't risk the veggies going soft on you by mid-week.
**I often crumble up the feta before every meal if you can. You can pre-prepare it, but often it is just as easy to just grab what you need each mealtime.
***If you are just looking for no-lactose tzatziki, check out the low-FODMAP tzatziki low-FODMAP tzatzikihere.
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods!