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5 Healthy MEAL PREP Ideas | Back-To-School 2017

Опубликовано: 27.08.2018

SUBSCRIBE http://bit.ly/1dn24vP 35 Lunch Bowls eBook http://etsy.me/2tS1gsF 3 eBook Back-to-School Bundle http://etsy.me/2vYIOjL More Meal Prep Menus: http://bit.ly/1SQEHwX Fave Items http://amzn.to/2qTillc Purchase eBooks here http://etsy.me/2ccFOKj Menu 1 Turkey Meatballs 1lb ground turkey ½ cup green onions, chopped ½-1 cup panko breadcrumbs ½ cup crushed pineapple 1 egg 2 tbsp Sriracha 3 tbsp hoisin sauce 1 tsp ginger, grated 2 garlic cloves, minced Salt and pepper In a large bowl, mix together all ingredients, reserving 2 tbsp of hoisin sauce. Using hands, shape meatballs & place on parchment lined baking sheet. Bake at 375ºF for 25-30 min, or until golden & cooked through. Glaze with remaining hoisin sauce Red Cabbage & Carrot Slaw 1 small red cabbage, shredded 4 carrots, julienned or shredded ½ red onion, diced 3 tbsp olive oil 3 tbsp white wine vinegar 1 tbsp honey Salt & pepper In a large bowl, mix together cabbage, carrots & onion. Season with oil, vinegar, honey & salt & pepper Brown rice Lime & Cilantro garnish Menu 2 Fajita Chicken 2 red bell pepper, sliced 2 orange bell pepper, sliced 1 red onion, sliced 4 chicken breasts, cut into strips 1 tsp garlic powder 1 tbsp chili powder 1 tsp cumin 1 tsp paprika 1 tsp onion powder ½ tsp dried oregano Salt & pepper Oil In a small bowl, whisk together spices & set aside. In a large pan over med-high heat, add peppers, onion & chicken. Season with spices. Cook, stirring occasionally until cooked through. Black Bean & Corn Salsa 1 can black beans, rinsed and drained 1 cup corn kernels, cooked 1 red pepper, diced ½ red onion, diced 1 lime, zest and juice 1 tsp chili powder ¼ cup cilantro, chopped Salt & pepper Cilantro Lime Rice 1 cup white rice 2 cups water 1 garlic clove, minced 2 limes, zest and juice ¼ cup cilantro, chopped Salt & pepper In a medium saucepan, bring rice, water & garlic to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat & let rest, covered, for 5 min. Stir in lime juice & cilantro. Menu 3 Greek Chicken 4 chicken breasts ½ lemon, zest and juice 1 tsp garlic powder 1 tsp dried oregano Salt & pepper Place chicken on nonstick or parchment lined baking sheet. Season with lemon zest & juice, garlic powder, oregano, & salt & pepper. Bake at 375ºF for 15-20 min, or until chicken is cooked through Cucumber & Tomatoes with Feta 2 cups cucumber, diced 2 cups cherry tomatoes, halved ½ cup feta, crumbled 2 tbsp dill, chopped 1 tsp greek seasoning 3 tbsp oil 2 tbsp red wine vinegar Salt & pepper Tzatziki 1 cup plain Greek yogurt 1 cucumber 1-2 garlic cloves, grated ½ lemon, zest and juice ¼ cup dill, chopped Salt & pepper Peel, seed & grate cucumber. Using a clean kitchen towel, squeeze out excess water. In a med bowl, combine greek yogurt, cucumber, garlic, lemon zest & juice, dill & salt & pepper Cooked Quinoa Menu 4 Lemon Dill Salmon 4 6oz salmon fillets 1 tsp garlic powder 2 tbsp dill, chopped Salt & pepper to taste. 1 lemon, sliced (with rind on) Season salmon with dill & salt and pepper to taste. Place on nonstick or parchment lined baking sheet & top with lemon slices. Bake at 375ºF for 10-12 min, or until salmon is cooked through. Steamed Broccoli & Asparagus 1 bunch asparagus, trimmed & cut into thirds 1 broccoli crown, cut into florets Heat 1 inch of water in a large pot. Combine veggies in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness. Run under cool water to prevent further cooking White Rice with Parsley 1 cup white rice 2 cups water 1 garlic clove, grated Salt & pepper ¼ cup parsley, chopped ½ lemon, juiced In a med saucepan, bring rice & water to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat and let rest, covered, for 5 min. Stir in garlic, parsley & lemon juice. Season with salt & pepper Menu 5 Garlic Shrimp 1lb shrimp, peeled 3 garlic cloves, minced ¼ tsp chili flakes (optional) Salt & pepper oil In a large skillet over med-high heat add oil. Add shrimp & cook for 2-3 min. Add garlic & season with salt & pepper to taste. Continue to cook, stirring occasionally until shrimp is cooked through. Green Beans 2 lbs green beans, tips removed In a large pot with 1 inch of water & a steamer basket, bring to a boil. Add beans to basket and cover. Cook for 5-7 min, or until beans are cooked to your liking. Run under cold water to stop cooking Chinese Fried Quinoa 2 cups quinoa, cooked 1 small onion, diced 1 garlic clove, minced 1 cup frozen peas and carrots 2 eggs, beaten (optional) 1-2 tbsp soy sauce oil In a large wok or skillet, heat oil over high heat. Add onion & carrots & cook for 3-4 min. Add peas, carrots & garlic & cook for another min. Push veggies to one side of the pan and scramble eggs on the opposite side. Once eggs are cooked, add quinoa and mix. Season with soy sauce. Cook for another min. The Domestic Geek is Hosted by Sara Lynn Cauchon

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