Meal Prep

Sheet Pan Chicken and Zucchini

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INGREDIENTS:

FOR THE SEASONING:

  • 1 teaspoon kosher salt
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon thyme
  • 1/2 teaspoon sugar (omit for Paleo and Whole 30)
  • 1/8 teaspoon black pepper
  • 1 clove crushed garlic
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar

FOR THE SHEETPAN:

  • cooking spray
  • 8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
  • 1/2 tsp kosher salt
  • 12 ounces zucchini, diced into 1-inch pieces
  • 3 carrots, peeled and diced into 1-inch pieces
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 yellow bell pepper, cut into 1-inch pieces
  • 1 red onion, cut into 1-inch pieces
  • chopped parsley for garnish

DIRECTIONS:

  1. Preheat oven to 450F degrees. Spray 2 large nonstick sheetpans with oil or use parchment or foil for easy cleanup.  Arrange the center rack and lower third.
  2. Combine the Italian seasoning ingredients in a large bowl. Season chicken with 1/2 teaspoon salt, then add the chicken, zucchini, carrots, bell peppers and red onion to the bowl and toss well to coat. Marinate 30 minutes or as long as overnight.
  3. Arrange everything onto the prepared baking sheets spread out into a single layer. The vegetables and chicken should not touch. Bake about 20 minutes, turn chicken and vegetables and bake an additional 10 minutes, until roasted and tender. Top with fresh parsley and serve

Read more at https://www.skinnytaste.com/sheetpan-italian-chicken-and-veggie-dinner/#lJrFLe3fE0k45Uwr.99

Lunch Meal Prep Template

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Burrito Bowls

These salads can be prepared to be eaten warmed up or cold.

Here is my go to lunch prep template for 5 days of lunch:

  • 20oz cooked and chopped lean protein (I normally bake it) – chicken breast, turkey breast, ground turkey, salmon
  • 1 can of beans, drained and rinsed – garbanzo, kidney, black, cannellini, etc…
  • 2 cups of crunchy veggies – celery/cucumbers raw or carrots/green beans/broccoli blanched in 30 secs of boiling water
  • 2 cups of uncooked filler – Cook filler before adding. I like to use rice, quinoa or orzo pasta
  • 2 tbsp of olive oil
  • Garlic salt & Pepper to taste

Mix it all up in a big bowl and split in to 5 servings. This averages to about 350-400 cal per serving.

Some modification ideas to change it up

  • Mediterranean- green beans, garbanzo beans, black olives, red onions, toss with balsamic vinegar & lemon juice, top with feta
  • Southwest – tomatoes, canned corn, black beans, chopped cilantro, top with shredded cheddar cheese
  • Asian – snow peas, bamboo shoots, mung bean sprouts, splash of soy sauce & sesame seed oil or teriyaki sauce

Grilled Chicken Breast with Potatoes

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Makes 10 servings

Ingredients

  • 6 chicken breasts
  • 3-4 zucchini or yellow squash, sliced diagonal long, 1/4 in thick
  • 1 lb small red and gold potatoes, chopped 1 in cubes
  • 1/2 tbsp dried oregano
  • 1/2 tbsp dried basil
  • 3 tbsp olive oil
  • 1/2 tsp garlic salt
  • Soy sauce
  • Balsamic vinegar

Optional fresh herbs keep on stalk – oregano, thyme, sage, parsley, marjaram, savory.

Method

Marinate chicken in balsamic vinegar and soy sauce. 1 to 2 ratio balsalmic to soy.

Marinate zucchini in balsalmic.

Heat grill to 350.

In a large bowl mix potatoes, oil, dried herbs and garlic salt. Put potatoes in foil lined baking pan. Add any herbs on stalk over potatoes. Cover with foil.

Put the potatoes on the left half of grill, covee grill  and turn heat down to keep at 350. Cook potatoes covered for 35 min.

After 35 mins open grill and turn heat up on the open side. Oil grill. Uncover potatoes. Grill chicken breast for about 6 mins a side or until cooked.

Remove potatoes and chicken and set aside. Put zucchini strips on grill for 4 mins.

Remove zucchini and let cool.

Slice chicken breast in to medallions and split all in to 10 even servings.

 

 

 

Chili with Corn

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Makes 10 servings

Ingredients

  • 1 lb ground beef
  • 1 lb ground turkey
  • 2 cans corn
  • 2 cans diced tomatoes
  • 2 cans black beans
  • 3 bell peppers, chopped
  • 4-5 jalapeno peppers, chopped
  • 2 tbsp Cumin
  • 2 tbsp Garlic Powder
  • 2 tbsp Chili Powder
  • Salt
  • Pepper

Method

Brown meat in pan, drain and set aside

In a large pot add tomatoes and corn without draining.  Drain and rinse black beans and add to pot.  Add the rest of the ingredients to the pot and stir.

Slow cooker: Cook on low for 8 hours

Stove top: Bring to a boil, reduce heat and let simmer for 2-3 hours stirring often so the bottom does not get burnt.

Indian-Spiced Chicken and Cauliflower

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Spice up your usual chicken and veggies with a kick of Indian spices.
YIELDS:4
PREP TIME:0 hours 20 mins
TOTAL TIME:5 hours 20 mins

INGREDIENTS

  • 1 can diced tomatoes
  • 2 tbsp. tomato paste
  • 2 tbsp. ginger
  • 1 tbsp. curry powder
  • Kosher salt
  • pepper
  • 1 1/2 lb. boneless, skinless chicken thighs
  • 1 small head cauliflower
  • 1 medium onion
  • 1/4 c. golden raisins
  • 1 c. long grain white rice
  • 1/2 c. cilantro
  • Greek yogurt
  • Lemon wedges

DIRECTIONS

In a 5- to 6-quart slow cooker, whisk together the tomatoes, tomato paste, ginger, curry powder, 1/2 teaspoon salt and 1/4 teaspoon pepper.
Add the chicken, cauliflower, onion and raisins to the slow cooker and stir to combine. Cook, covered, until the chicken is cooked through, 4 to 5 hours on high or 6 to 7 hours on low.
Twenty minutes before serving, cook the rice according to the package directions. Spoon the chicken mixture over the rice and top with the cilantro. Serve with yogurt and lemon wedges, if desired.

Crispy Chicken Banh Mi Bowls

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Crispy pressure cooker chicken banh mi bowls! The chicken is quickly cooked in the pressure cooker and then we crisp it up under the broiler and serve it with rice, pickled veggies and sriracha mayo! It is so so good!

Source: LittleSpiceJar.com

INGREDIENTS:

FOR PICKLED VEGGIES:

  • 1/2 cup EACH: water AND rice vinegar
  • 1/3 cup granulated sugar
  • 1 1/2 teaspoons salt
  • 1 1/4 cup EACH daikon radish ribbons AND carrot ribbons (see notes)

FOR THE CHICKEN:

  • 1 1/4 – 1 1/2 pounds boneless, skinless chicken breast (or thighs)
  • salt and pepper
  • 1 tablespoon EACH: sugar, sriracha, rice vinegar, lemongrass paste, AND fish sauce (see note)
  • 1/4 cup low sodium soy sauce
  • 1 small onion, quartered
  • 1 jalapeño, sliced (seeds and ribs removed for less spicy)
  • 4 cloves garlic, pressed
  • 1/2 bunch cilantro leaves + stems
  • 1 tablespoon sesame oil

BOWLS:

  • white rice or quinoa, sliced jalapeños, chopped cilantro, sliced cucumbers, sriracha mayo (see notes for recipe)

DIRECTIONS:

  1. PICKLED VEGGIES: In a medium bowl, whisk together the water, sugar, rice vinegar and salt until dissolved. Add veggies and allow to soak for at least 30 minutes and ideally for 1-2 hours, covered, in the refrigerator.
  2. CRISPY CHICKEN: Whisk together the sugar, sriracha, rice vinegar, lemongrass paste, and fish sauce with 2 tablespoons of water, and soy sauce in a bowl; set aside.
  3. Sprinkle the chicken with a pinch of salt and pepper on both sides. Heat the instant pot on the sauté setting. Add a quick swish of oil and sear the chicken breasts for a minute on each side. Remove chicken to a plate. Add the onions, garlic, jalapeños, and cilantro to the pot and let cook for 2 minutes stirring so nothing sticks.
  4. Add the chicken back into the pressure cooker and pour the prepared liquid on top. Cover, let pressure cook on the ‘chicken’ setting for 8-10 minutes depending on the size of the chicken breast. Allow the pressure to release naturally or turn to the ‘vent’ setting and allow it to vent completely before removing lid.
  5. Position a rack in the center of the oven and preheat to the ‘broiler’ setting. Remove chicken breast to a flat surface and shred using 2 forks. Place in a large bowl and drizzle ¼ cup of cooking liquid and sesame oil over the chicken and toss to coat. Spread chicken out onto a baking sheet. Broil the chicken for 10-12 minutes stopping half way to toss the chicken and drizzle another 1-2 tablespoons of cooking liquid. Rotate the pan for even broiling.
  6. ASSEMBLE: Place the rice or quinoa in a bowl, top with crispy chicken, pickled veggies, sliced jalapeños, chopped cilantro, and drizzle with homemade sriracha sauce and a pinch of sesame seeds if desired.

NOTES:

  • To make the ribbons, use a regular vegetable peeler and peel the way you normally would, turning the vegetable slightly after every peel. You can also use a mandoline to make the ribbons or simply make circles. Thinly sliced daikon radishes + matchstick carrots would also work!
  • I found Lemongrass paste from Gourmet Garden in the refrigerated section of the grocery store. Equal quantities of freshly minced lemongrass can also be used.
  • Fish sauce is optional. You can easily omit it from this recipe if you don’t care for the flavor.
  • To make your own sriracha mayo: combine 2-4 tablespoons of sriracha (depending on your spice preference) with 1/2 cup of mayonnaise and a pinch of garlic powder. Stir to combine. Pour into a squeeze bottle, it’s easier to serve that way!