• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Eat the Bite
  • Home
  • Recipes
  • About
menu icon
go to homepage
search icon
Homepage link
  • About Eat the Bite
  • Recipes
  • Appetizer/Snack
  • Side Dish
  • Breakfast/Brunch
  • Sandwiches
  • Beef
  • Chicken
  • CSA SERIES
  • Entrees
  • International
  • Pasta
  • Pizza
  • Pork
  • Salad
  • Seafood
  • Stuffed Chicken Breast Series
  • Sweet Things
  • Thanksgiving
  • Vegetarian
×

Home » Meal Prep

Easy Meal Prep: Garam Masala Tenders with Garlic Bok Choy and Squash

by Stacey Leave a Comment

Jump to Recipe·Print Recipe
side view of bento box meal prep garam masala tenders with bok choy and squash
A healthy meal prep option: garam masala tenders with garlic bok choy and squash. Easy to make and deee-licious!

Are you tired of thinking about what you're going to do for lunch every day? Or dinner? Me too. We live in a fast-paced world that lends itself to opting for outside food. But with restaurant prices skyrocketing, it's time to look in our kitchens. Groceries are up too, I know. But if you shop smart and plan ahead you can keep your budget under control and most likely eat healthier too. So for this meal prep suggestion I give you garam masala tenders with garlic bok choy and squash. But first, a little about Meal Prep.

MEAL PREP: Planning Ahead Has Never Been Easier

So you want to plan ahead, do you? There are a couple of different ways you can do this.

  1. First, always cook with leftovers in mind. I do this frequently. I simply make more than I need for any given meal. You’re already in the kitchen cooking a meal. Why not make a bit more than you need? The leftovers go in containers and are eaten for lunches for a day or two.
  2. Second, you can approach meal prep by making specific meals just for lunches. Simply pack them into cute little containers that make you feel oh-so organized and efficient. I recently purchased four bento-box style meal prep containers. They each fit into their own zippable carry bag and I love them! But really, any container will do!

Benefits of Meal Prep:

  • No more spending your hard-earned money on take-out food. The prices are getting so high it’s really not affordable to do this too often.
  • Preparing food in your own kitchen means you know exactly what’s going in your food.
  • If you are working from home, you don’t have to stop and make something new for lunch. Simply reheat your already-prepared food. This gives you more time to relax and really enjoy your break!

Now go forth and meal prep!

close up of pan seared garam masala tenders with a crust
A closer look at the seared garam masala tenders
assembling the bento box meal prep containters - garam masala tenders with bok choy and squash
Garam masala tenders with garlic bok choy and squash

Garam Masala Tenders with Garlic Bok Choy and Squash

I love garam masala and I love bok choy and squash. So, if you also love these things then you will appreciate this meal prep idea. I have made the garam masala tenders many times and we love them. Super easy to make and very tasty! This is a great healthy option for lunch and it's filling but not heavy.

I swear it's so simple you won't believe it. Marinate the chicken with olive oil, salt, pepper and garam masala. Finely dice a couple cloves of garlic. Chop yellow summer squash into cubes. Chop some bok choy. Cook it in pans! That's it! And searing the chicken tenders on a higher heat will give them a wonderful golden brown color and a little garam masala crust as well. Squeeze some fresh lime to finish it off and you're done!

meal prep marinating the chicken tenders in garam masala putting in zip lock bag
Marinate the chicken for 1 to 24 hours
chopping yellow summer squash into cubes for garam masala meal prep chicken tenders
Chop summer squash into cubes
chopping bok choy for meal prep garam masala tenders with garlic bok choy
Chop the boy choy in one-inch slices
garam masala tenders being removed from the pans
Sear the garam masala tenders on high heat to get a nice crust on the outside

This one is a no-brainer in terms of a healthy and absolutely delicious meal prep option! I hope you give this one a try. It will not disappoint.

If you're looking for other chicken recipes which could also be turned into meal prep lunches, you should check out my cardamom chicken thighs with coconut raisin rice or my cheesy stuffed chicken breast with asparagus and tomato.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
meal prep bento box container garam masala tenders with garlic bok choy and squash

MEAL PREP: Garam Masala Tenders with Garlic Bok Choy and Squash


  • Author: Stacey
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 portions 1x
Print Recipe
Pin Recipe

Description

Want a healthier lunch? I’ve got you covered with this easy, delicious and healthy meal prep: garam masala tenders with bok choy and squash.


Ingredients

Scale
  • 12-15 chicken tenders
  • 2 yellow summer squash
  • 1 large head of bok choy (see note 1)
  • 2 cloves of garlic, finely diced
  • ½ to 1 whole lime, juice only
  • Olive oil as needed for cooking veggies
  • Salt and pepper, to taste

For the marinade

  • 3 tablespoons olive oil
  • 1 tablespoon garam masala spice
  • Salt and pepper to taste

NOTE: PREP TIME DOES NOT INCLUDE THE MARINADE TIME. CAN BE 1 to 24 HOUR MARINADE


Instructions

  1. Don’t forget to watch the video which shows all the step-by-step instructions. 
  2. Start by prepping the chicken tenders. I do take the time to cut out the top of that white tubular tendon that sticks out of most chicken tenders, but it’s optional. Next, season the chicken tenderloins on both sides with salt and pepper. 
  3. Put the chicken tenders in a large bowl and add the garam masala and olive oil. Mix thoroughly so all the chicken pieces are coated in the spice and oil. Fork the chicken then leave in the bowl or transfer to a Ziplock bag and marinate for 1 hour and up to overnight. I usually throw it in the fridge overnight.
  4. Finely dice the garlic.
  5. Cut off the top and bottom tips of the summer squash. Cut the squash in half widthwise, then in half again lengthwise. Cut into thick strips, then into cubes. Put squash in a pan. My video shows this well. 
  6. Cut the bok choy slicing across widthwise and about one inch apart per cut. 
  7. You’ll have two pans on your stovetop. PAN 1: Yellow squash (add a little olive oil here as well as salt and pepper to taste). Stir the squash around on low-to-medium heat then put the lid on. Cook for 5 minutes then remove lid and stir. I like my squash al dente so it should be almost done at 5 minutes. Cook yours to your desired tenderness.
  8. PAN 2: The other pan should be on low heat and have a little olive oil and the garlic. Maybe 1 teaspoon or so of olive oil to cook the garlic for a minute or two. Then add the chopped bok choy and season with salt and pepper to taste. Cover the book choy and let it steam for 3-5 minutes until the leaves are wilted. Remove the lid and give it a stir to make sure the garlic is well incorporated.
  9. Transfer your veggies to plates or bowls, wipe the bottom of the pans with paper towel (or not, your call) and use the same pans to cook the chicken. 
  10. You can use one pan and cook the chicken in two batches, but why spend the extra time? Use both pans then it only takes about six minutes total to cook the chicken! 
  11. Heat should be at medium-to-high heat to cook the chicken. Add a little olive oil to your pans if needed. The higher heat will give the chicken a nice sear and give us a little garam masala crust on the outside. Cook chicken for about 3 minutes on each side until the chicken is cooked through. Transfer to a plate or bowl. 
  12. Squeeze a half or whole lime on the chicken. This really makes a difference so don’t skip it! 
  13. Divide the food into four portions and into four containers. Refrigerate and take to work the next day! Or eat it while you’re working from home – more time to really relax and rest instead of running to the kitchen to find food for lunch! 

Enjoy!

Equipment

Image of Reusable Bento Boxes

Reusable Bento Boxes

Buy Now →
Image of Kitchen Tongs

Kitchen Tongs

Buy Now →
Image of Ceramic Salad/Pasta Bowls

Ceramic Salad/Pasta Bowls

Buy Now →
Image of Stainless Steel Mixing Bowls

Stainless Steel Mixing Bowls

Buy Now →
Image of Calphalon Saute Pan with Lid (5QT)

Calphalon Saute Pan with Lid (5QT)

Buy Now →
Image of T-fal Non-Stick Pans (set of 3)

T-fal Non-Stick Pans (set of 3)

Buy Now →

Notes

  1. I usually use baby bok choy, but they only had regular and it was a huge one. But remember, bok choy shrinks. It ended up being perfect for four portions. If you prefer baby bok choy just use that instead. 
  2. For the garam masala. I have several great Indian markets near where I live where I usually pick this up. I have also noticed recently they are selling it in my local grocery store too. It’s a great spice and NOT spicy at all. 
  3. The chicken tenders. I used two small packages and there were 15 total. Your package may be different. I only used three pieces for each meal prep container – which makes 12. I cooked them all anyway.

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

« BBQ Chicken Panini with Cheddar and Basil
Crispy Chicken Thighs with Honey Garlic Sauce »

Reader Interactions

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

Primary Sidebar

Want to hear about more deliciousness from Eat the Bite?

Sign up for my newsletter and never miss a recipe!

I'll send the latest and greatest right to your inbox!

Social Media Stuff

  • Pinterest
  • YouTube

Do You Love Chicken? Here's a Few Recipes to Keep You Busy:

Dijon Chicken with Apples, Leeks and Fennel: overhead view of platter of chicken on the table with one portion on a plate to the side, bowl of basmati rice, apples, rosemary, fennel on the table

Dijon Chicken with Apples, Leeks and Fennel

Collage of Feeding a crowd for the holidays - 10 best recipes to serve the masses. starting at top left and going clockwise: spaghetti lasagna, jalapeno popper chicken wrapped in bacon, phyllo meat pie, croque monsieur sandwich, creamy chicken bacon pasta, chicken marbella, pork chops with stove top stuffing, steak and sausage pie, stuffed chicken pepperoni pizza bake.

Feeding a Crowd for the Holidays: 10 Best Recipes to Serve the Masses

overhead view of serving platter of creamy chicken bacon pasta garnished with parsley and fresh parmesan with microplane and cheese in the top left corner and a single portion in the top right corner

Creamy Chicken Bacon Pasta (No Butter, No Cream)

very close look a one rosemary balsamic grilled chicken thigh with asparagus in the background

Rosemary Balsamic Grilled Chicken Thighs

side view of a platter of grilled chimichurri chicken thighs with extra sauce and cherry tomatoes

Grilled Chimichurri Chicken Thighs

overview of one portion of cranberry brie stuffed chicken with broccoli and carrots and garnished with parsley

Cranberry Brie Stuffed Chicken

overhead view of the best grilled chicken with marinated tomatoes with one portion plates and a serving bowl of tomatoes, platter of chicken and arugula salad with goat cheese and radish

The Best Grilled Chicken with Marinated Tomatoes

overhead table view of crispy brick chicken with pan sauce, roasted calabaza squash and sauteed zucchini

Crispy Brick Chicken with Pan Sauce and Veggies

back yard bbq front view of platter filled with bacon stuffed cheeseburgers

Backyard BBQ: Sriracha-Lime Chicken, Bacon-Stuffed Cheeseburgers & Twisty Potatoes

overhead view of one portion of cashew chicken stir fry with a serving plate and basmati rice in the background

Cashew Chicken Stir Fry

platter with bone-in stuffed chicken breast with spinach and gouda, rosemary potatoes and salad in background

Bone-in Stuffed Chicken Breast with Spinach and Gouda

front view of sheet pan drumsticks on a platter topped with cilantro and mint

Sheet Pan Drumsticks with Roasted Carrots and Cumin Potatoes

overhead view of both sheet pans with crunchy coconut chicken fingers

Crunchy Coconut Chicken Fingers

close up look of kackle burger chicken cutlet with bacon and cheese on french bread cut in half

The Kackle Burger: Chicken Cutlet with Bacon and Cheese

right side view of 4 bento boxes with grilled rosemary chicken broccoli and sweet potatoes

MEAL PREP: Rosemary Grilled Chicken with Broccoli and Sweet Potatoes

Recent Comments

  • Stacey on Chicken & Eggplant Stir Fry
  • Jeanne Mott on Chicken & Eggplant Stir Fry
  • Stacey on Big Batch Spaghetti Sauce Without Meat

Footer

As an Amazon Associate, I earn from qualifying purchases.

Copyright © 2023 Eat the Bite on the Foodie Pro Theme