BBQ Chicken, Salmon, and Crispy Smashed Potato Meal Prep

Ingredients

• 2 lb mini baby potatoes (scrubbed)
• 3 scallions (diced)
• olive oil (for drizzling)
• salt (to taste)
• 0.75 cup Greek yogurt
• 0.5 cup Kewpie mayo
• 2 tsp Dijon mustard
• 0.5 lemon juice (from half a lemon)
• 2 tsp red wine vinegar
• 1 clove garlic (minced)
• 0.25 cup fresh dill
• 2 tbsp chives
• 6 pickles (minced)
• 1 shallot (finely chopped)
• black pepper (to taste)
• 3 lb salmon (skin on)
• 2 lb baby potatoes (for salmon bowls)
• 1.5 lb fresh green beans (trimmed; 1-2 lbs)
• 2 tbsp avocado oil
• 9 garlic cloves (for green beans)
• 3 tbsp sesame oil
• 0.25 cup soy sauce
• 2 tbsp sugar
• 2 lemons (zest and juice)
• 2 lb chicken thighs (estimated quantity)
• 1 cup BBQ sauce (any variety)

Steps

1. 1

   Preheat your oven to 425°F (220°C).

2. 2

   Place 2 lbs of whole mini baby potatoes on a sheet pan. Drizzle generously with olive oil and salt, then toss to coat thoroughly.

3. 3

   Roast the potatoes at 425°F for 30 minutes until they are fork-tender.

4. 4

   Remove the pan from the oven. Use the bottom of a glass to smash each potato flat.

5. 5

   Drizzle the smashed potatoes with more olive oil to ensure all edges get crispy.

6. 6

   Return the pan to the oven for about 20 minutes. Flip the potatoes and continue roasting until they are deeply golden and crispy on both sides.

7. 7

   While potatoes roast, prepare the dressing by whisking together 3/4 cup Greek yogurt, 1/2 cup Kewpie mayo, 2 tsp Dijon, juice of 1/2 lemon, 2 tsp red wine vinegar, and 1 minced garlic clove.

8. 8

   In a large bowl, toss the warm crispy potatoes with the prepared dressing, 1/4 cup fresh dill, 2 tbsp chives, 6 minced pickles, 1 finely chopped shallot, salt, and pepper.

9. 9

   Prepare the salmon bowls: Drizzle a sheet pan with olive oil. Place 3 lbs of salmon (skin side down) on the pan and surround it with 2 lbs of baby potatoes.

10. 10

    Drizzle the salmon and potatoes with olive oil, salt, and pepper. Roast at 425°F for approximately 25 minutes until the salmon is cooked through and potatoes are tender.

11. 11

    Remove the salmon from the pan, leaving the skin behind on the sheet pan. Broil the skin for a few minutes until it becomes crispy.

12. 12

    For the green beans: Boil 1-2 lbs of trimmed green beans for 5 minutes. Drain and immediately transfer to ice water to shock them.

13. 13

    Blend 8-10 garlic cloves with 2 tbsp avocado oil until the mixture is a spoonable paste.

14. 14

    Heat a skillet over high heat. Add oil, then add the green beans in a single layer. Let them blister undisturbed for 1-2 minutes, then toss and repeat.

15. 15

    Add the garlic oil to the skillet and cook for 1-2 minutes until fragrant. Remove the beans from the pan.

16. 16

    In the same pan, add 1/4 cup soy sauce, 2 tbsp sugar, and 3 tbsp sesame oil. Cook until the sauce is glossy and slightly thickened.

17. 17

    Pour the sauce over the green beans. Add the zest and juice of 2 lemons and a pinch of salt.

18. 18

    For the BBQ chicken: Toss chicken thighs in BBQ sauce and marinate for 30 minutes.

19. 19

    Preheat oven to 350°F. Bake the chicken on a sheet pan for 15-20 minutes until cooked through, basting with extra sauce at the 10-minute mark.

20. 20

    Broil the chicken for 1 minute at the end to caramelize the sauce.

Notes

For the salmon, leaving the skin on the pan to broil separately creates a delicious crispy snack or topping. For the green beans, ensure the skillet is very hot before adding the beans to get a proper blister.

Nutrition per serving

• meal prep
• sheet pan dinner
• high protein
• athlete meals
• roasted
• salmon
• chicken
• potatoes