Posted on 1 3 月, 2019 by host
Tips for Successful Meal Prepping
- Pick a day ahead of time
- Pick a day to do all of your cooking for the week so you can avoid cooking every single day.
1.Stick to the basics
When prepping, try to focus on selecting easy to cook, bulk foods like:
- Carbs: Quinoa, whole wheat bread, wild rice, and brown rice
- Proteins: Skinless chicken breasts, turkey breasts, ground beef, beef jerky (a wonderful snack), and lean lunch meat such as ham
- Fats – The Good Kind: Pistachios, almond butter, avocados, almonds, walnuts, and olive oil
2. Grocery shopping
- For buying in bulk like poultry and fish, you can plan weeks in advance by freezing them.
- Frozen vegetables are another great alternative to saving a few trips to the grocery to buy fresh ingredients.
Healthy recipe recommendations
Sriracha Honey Glazed Chicken
- 3 garlic cloves minced
- 2 teaspoon sesame oil
- 2 teaspoon Sriracha
- 2 teaspoon cornstarch
- 1 ½ teaspoon finely minced ginger
- 4 tablespoons rice vinegar
- ½ cup of soy sauce
- ½ cup of honey ¾ cup of water
- 5 boneless skinless chicken breasts
- 3 bell peppers, chopped
- 4 cups of broccoli florets
- 2 medium red onion, chopped
- 1 tablespoon sesame oil
- Preheat oven to 400 degrees.
- In a bowl, combine and mix soy sauce, honey, rice vinegar, sesame oil, sriracha, garlic, and ginger
- Tenderize the chicken and place chicken breasts in a ziploc bag. Pour ½ cup of sauce over the chicken. Marinate the chicken as your prepare the vegetables OR marinate chicken breast in bag for 24 hours.
- Take the rest of the leftover sauce and pour into a small saucepan, add ¾ cup of water and bring to a boil. Combine cornstarch with a little bit of cold water and pour into sauce. Allow for the sauce to thicken then remove from heat.
- Line a baking sheet with wax paper. Place chicken breasts in the center of the baking sheet and pour the remaining marinade from the bag over the chicken.
- Spread bell peppers, broccoli, and onion around the chicken. Bake in the oven for 20 minutes.
- Remove baking sheet from the oven, drizzle sesame oil and a few tablespoons of sauce over chicken and vegetables. Put the baking sheet back in the oven for 10 minutes.
- Allow chicken to cool, slice chicken into strips, serve with veggies over rice with sauce drizzled over.
Singapore-Style Rice Noodles Cool
Photo by Kate Kosaya
- 18 – oz. pkg. Rice vermicelli
- ¾ cup low-sodium vegetable broth
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons chinese cooking wine or sherry
- 1 tablespoons + 1 teaspoon brown sugar
- 2 tablespoons canola or peanut oil
- ½ lbs. Shiitake mushrooms, stemmed and thinly sliced (about 5 cups)
- 1 red bell pepper, thinly sliced (about 1 cup)
- 1 green bell pepper, thinly sliced (about 1 cup)
- ½ onion, thinly sliced (about 1 cup)
- 4 cups thinly napa cabbage
- 2 cloves garlic, minced (about 2 teaspoon)
- 2 tablespoons curry powder
- 4 green onions, chopped (about ½ teaspoon)
- Soak rice noodles in hot water for 15 minutes or until softened. Drain, and set aside
- Whisk together broth, soy sauce, wine, and brown sugar in bowl. Set aside.
- Heat wok over high heat, until water droplets evaporate within 1 second. Add oil, and swirl to coat wok.
- Add mushrooms, bell peppers, and onion; stir fry 2-3 minutes, or until vegetables are softened.
- Add cabbage, garlic, and curry powder – cook 1-2 minutes more
- Add broth mixture, and toss with vegetables; add noodles and toss to combine
- Stir fry 2-3 minutes, or until noodles absorb some of the sauce and soften
- Removed from heat, stir in green onions, let it cool, and enjoy!