Fire Roasted Pepper Chicken or Tofu

Hello lovely people!

I have such an exciting post to share with you today… another one of the double-meal posts 🙂 why is it exciting you may ask? Because I tried this meal prep and completely fell in love because it is SO YUMMY!

What are we making today? We’re making two versions of the same meal: veggie, and non-veggie.

Veggie: Tofu + Quinoa + Corn and Peppers
Non-Veggie: Chicken + Rice + Refried Beans

Start off by marinating chicken in either hand made or fresh store bought salsa (I prefer this one personally which is a fire roasted salsa made with green peppers), salt, pepper, and cayenne pepper. Go ahead and marinate about 2.25 lbs of chicken tenders for about 1-2 hours.


While that is marinating, you can begin making the rice, quinoa, corn and refried beans. Personally, I like to make my life easier so I prefer canned refried beans (Thomas likes them and I don’t eat them so works well!) You’d just heat them up in a small pot on the stove on low heat while stirring occasionally.

For the quinoa, I used 3/4 cup of quinoa, and 1.5 cups of water and let it boil in a pot until the quinoa absorbed all the liquid, stir occasionally. Use same measurements and system for the rice.

While all these lovely sides are cooking down, it’s TOFU TIME (of course my favorite part of this whole thing!) After draining the water from the tofu [to recap, this is the part where you wrap the tofu in a small towel and and put weight on it to drain out the water, should be done prior as it take about 30 minutes], then cut into small cubed squares.

Heat a sauce pan and put some of the fire roasted green pepper salsa in it, thrown in all of the tofu and put in more of the salsa. Stir to make sure all tofu is coated, and begin to cook down. Stir occasionally and after about 15 minutes, go ahead and cook on low/medium heat and cover the pan for another 15 minutes. For corn, I usually go for making corn myself with putting in yummy spices and all… but then I discovered this YUM canned corn with roasted red peppers… I mean it is amazing! I just put this little baby in the tofu sauce pan, and let the fire do its magic.


Now finally time to make the chicken! I love making chicken on a George Foreman grill because Thomas loves the little grill marks and makes cooking/cleaning so much easier! So go ahead and brush some olive oil on both sides, then let the pan heat up. Once heated, place a few pieces of chicken at a time on the grill and close the grill to let the chicken cook. I like to flip it over about 2 mins before it’s done cooking and then it’s all good! Keep going till all the chicken littles are done and yummy, then cut into cubes after the chicken has rested for a couple minutes.


By this time everything should be ready to assemble into containers because meal prep is life! 

And then, when you open your lunch the next day and put it on a plate, it looks like this healthy, heavenly goodness! 


Enjoy everyone, let me know what you think or if you have any adjustments to fit to your personal lifestyle 🙂


3/4 cup white rice
3/4 cup quinoa
1 can refried beans
1 8-oz can corn and red peppers
1 packet extra firm tofu
2.25 lbs chicken tenders
1 container of fire roasted green pepper salsa
Salt to taste
Pepper to Taste
Cayenne Pepper to taste


  1. Drain Tofu of all water by wrapping in a small kitchen towel and put weight on it, cut into small cubes once done draining
  2. Marinate chicken in salt, pepper, cayenne pepper, and fire roasted salsa for 40 minutes
  3. Combine 3/4 cup of quinoa and 1.5 water in a small pot and cook until all water is absorbed.
  4. Combine 3/4 cup of rice and 1.5 water in a small pot and cook until all water is absorbed.
  5. Place refried beans in a pot on low heat covered, stirring occasionally
  6. Place corn with peppers in a pot on low heat covered, stirring occasionally
  7. Heat a large saucepan and place some fire roasted salsa on the pan, add in tofu, put in more fire roasted salsa (to taste) and stir to ensure all tofu is covered
  8. Stir tofu occasionally for 15 minutes while it cooks on medium heat. Cover and turn heat on medium/low and cook for another 15 minutes.
  9. Brush a George Foreman grill with olive oil and let it heat up. Place chicken pieces on the grill and close the lid to let cook. Flip with 2 minutes of cooking remaining. Continue until all chicken is cooked through. Cut into cube size pieces once done resting
  10. Assemble meal prep containers and show off your meal prep skills!

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