# @seattlehanddoc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DeZoVIFMNOy
- **Gondola URL:** https://gondola.cc/posts/71555494-seattlehanddoc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4580601c7d.jpg
- **Posted:** 2026-10-12T16:14:56.000+00:00
- **Account Owner:** Wayne & Nancy (@seattlehanddoc) — https://gondola.cc/seattlehanddoc

## Caption

This was a killer meal prep episode! We both travel for work this week, so we stocked the fridge with 3 meals for the girls’ lunches + dinners!

We tried to fit it all , but @instagram limits caption length! Find extended recipes, recipe cards, a shopping list + our meal prep plan on our FREE Substack. Link in bio!

ROSEMARY CHICKEN, PARMESAN POTATOES + BROCCOLI

Chicken: Toss 3 lb chicken breasts with 3 Tbsp olive oil, 2 tsp salt, 1 tsp each pepper, garlic + onion powder, ½ tsp paprika + 2 Tbsp chopped rosemary. Seal in individual parchment packets. Bake at 375°F, 20–25 min, to 165°F.

Potatoes: Halve + score 1½ lb baby potatoes. Spread 3 Tbsp melted butter + 1 cup grated Parmesan on a sheet pan. Place potatoes cut side down; roast at 400°F, 25–30 min.

Broccoli for BOTH chicken meals: Toss florets from 2 heads with olive oil, salt, pepper + garlic powder. Roast at 400°F, 20–25 min.

TERIYAKI CHICKEN UDON + BROCCOLI

Marinate 1½ lb chicken thighs in ¾ cup soy sauce, ¼ cup each brown sugar + Shaoxing wine, 5 minced garlic cloves + 2 Tbsp minced ginger for 30 min. Remove; cook in oil, ~4 min/side, to 165°F. Chop.

In same pan, sauté ½ sliced onion, 3 cups sliced cabbage + 2 Tbsp minced garlic. Add 5 packs frozen udon, 1 cup chicken stock, 1 Tbsp soy sauce, 1 tsp sesame oil, 2 tsp sugar + a little oyster sauce + mirin. Toss to loosen noodles. Add chicken, 1 cup roasted broccoli + ½ cup shredded carrots. Top with scallions + sesame seeds.

DIN TAI FUNG-STYLE RIBS + SIDES

Mix ½ cup soy sauce, ¼ cup brown sugar, 2 Tbsp rice wine, 4 minced garlic cloves, 1 Tbsp minced ginger + 1 Tbsp sesame oil. Reserve a little; marinate 2 racks spare ribs, cut individually, in remainder for 30+ min. Roast at 350°F until tender. Boil reserved sauce + pan juices; thicken with cornstarch mixed with cold water. Brush ribs; broil ~2 min.

Toss 2 sliced English cucumbers with 3 Tbsp rice vinegar, 1 Tbsp sugar + 1 tsp each chili crisp, sesame oil + sesame seeds. Chill.

Cube 2 large sweet potatoes; toss with oil + salt. Roast at 400°F, 25–35 min.

#mealprep #dinnertime #athlete #sheetpandinner #easyrecipe

## Stats

- **Views:** 591,225
- **Likes:** 28,891
- **Shares:** 0
- **Comments:** 81

## Tags

dinnertime, sheetpandinner, mealprep, easyrecipe, athlete

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