Slow Cooker Tuscan Chicken Stew
INGREDIENTS 6-8 boneless skinless chicken thighs, cut into 1-2 inch cubes 2 carrots, peeled and sliced 2 stalks of celery, sliced 1 onion, diced 2 cloves garlic, minced 2 medium tomatoes, diced 12 baby potatoes (halved if cooking from fresh; leave whole if freezing) 1 ¾ cup chicken stock 1 tablespoon tomato paste (optional) 2 tablespoon white wine
1 teaspoon fennel seeds crushed with side of knife ½ teaspoon salt 1 sprig of fresh rosemary
Just before serving: ¼ cup water 1 tablespoon cornstarch 1 tablespoon balsamic vinegar
Garnish: chopped parsley
INSTRUCTIONS Toss chicken, carrots, celery, onion, garlic, tomatoes, potatoes, chicken stock, tomato paste, wine, fennel seeds, salt and rosemary into the slow cooker. Cook on the lowest setting for 4-6 hours. 30 min before serving, combine the corn starch with the water and mix until no lumps remain. Add the water/cornstarch and balsamic vinegar to the slow cooker. Taste and add additional salt if necessary. Turn heat to high, and cook for 10-30 minutes, until slightly thickened.
Honey Sriracha Chicken Stir Fry
INGREDIENTS 3/4 cup uncooked rice
Honey Sriracha Stir Fry Sauce:
2 tablespoons olive oil
Âź cup honey
1 lb chicken breasts, cut into bite-sized pieces
2 tablespoons soy sauce
2 bell peppers, sliced into strips 1 red onion, sliced into strips 2 cups snap peas
1-3 teaspoons sriracha 1 tablespoon ginger finely chopped 1 clove garlic minced 2 teaspoons cornstarch
INSTRUCTIONS Cook rice according to package directions. Portion out into four 2-cup capacity meal prep containers and allow to cool. Shake together stir fry sauce and set aside. In a medium non-stick pan, heat 1 tablespoon oil over medium heat. Add the bell peppers, onion and snap peas. Cook for 3-5 minutes, until slightly softened. Remove veggies from the pan and place on a clean plate. Add more oil to the pan if necessary. Add the chicken to the pan, and cook for 5-7 minutes, until cooked through and no longer pink in the middle. Give the stir fry sauce a good shake up and pour over the chicken. Cook for 1 or so minutes until bubbling and thickened. Remove from heat and stir in the veggies. Portion chicken & veggies out into four 2 cup capacity storage containers with the rice. Drizzle with extra sriracha if desired.
Vegan Portobello Fajita Meal Prep Bowls
INGREDIENTS Spice Blend
2 tablespoons olive oil
1 teaspoon onion powder
4 portobello mushrooms, cut into strips
1 teaspoon garlic powder
2 bell peppers, sliced
1 teaspoon chili powder
1 zucchini, sliced
1 teaspoon ground cumin
½ red onion, sliced
1 teaspoon salt
After cooking
1 teaspoon red pepper flakes
1 cup black beans, drained & rinsed
Vegan Portobello Fajita Bowls
lime wedges
¾ cup quinoa, uncooked
avocado (add fresh)
INSTRUCTIONS Heat oven to 425°F. Stir together the spice blend. Add half of the spice blend to the cooking liquid with the quinoa, then cook quinoa according to package directions. Allow to cool. Toss the vegetables in olive oil and sprinkle with the remaining spice blend. Arrange on one or two baking sheets. Bake veggies for 15 minutes, give them a stir and return to the oven if they are not cooked to your liking. I cooked for 20 minutes total time. Cool. Divide all ingredients into four 2-cup capacity meal prep containers, and add additional toppings like salsa or yogurt if desired.
Firecracker Chicken Meal Prep Bowls
INGREDIENTS ž cup uncooked rice
into cubes (roughly 1 lb)
1 medium zucchini, spiralized
2 tablespoons corn starch
2 cups edamame, thawed red pepper flakes (optional; for extra heat)
2 tablespoons olive oilsalt & pepper
Firecracker Chicken 2 large chicken breasts cut
Âź cup honey 2 tablespoons Frank's red hot sauce 1 teaspoon apple cider vinegar
INSTRUCTIONS Cook rice according to package directions. Portion out intofour 2-cup capacity meal prep containers with the zucchini and edamame. Firecracker Chicken: Toss the chicken in the cornstarch. Use tongs to mix all the chicken cubes up and make sure they are all coated. Heat olive oil in a medium pan over medium heat. Add the chicken and season with salt & pepper. Cook for 5-7 minutes, until the chicken is golden and cooked through. While chicken is cooking, shake together the honey, hot sauce and apple cider vinegar. When chicken is cooked through, pour the honey/hot sauce/cider vinegar mixture over verything and toss chicken to coat. Remove from heat when sauce has thickened slightly. Add chicken to the meal prep containers with rice and veggies. Drizzle chicken with any extra sauce from the pan, and sprinkle with red pepper flakes if desired (for extra heat).
Pineapple BBQ Tofu Meal Prep
INGREDIENTS ž cup uncooked quinoa
salt & pepper
1 tablespoon olive oil
12 oz extra firm tofu
1 zucchini chopped
½ cup barbecue sauce (plus
1 red onion chopped
extra to drizzle)
2 bell peppers chopped
8 pineapple rings
INSTRUCTIONS Prepare the Tofu: Remove tofu from package, draining extra liquid. Sandwichthe tofu between two paper towels on a plate. Top with a second plate and place a heavy object, such as a 28 oz can, on top. Press for at least 30 minutes to remove extra liquid. When the time is up, discard the paper towels and cut the tofu into 3/4 x 3 inch sticks. Cooking Ingredients: Cook quinoa according to package directions. While quinoa is cooking, heat grill over medium-high heat. Toss vegetables in olive oil, season with salt & pepper, thengrill using a grill plate for 8-10 minutes, turning/stirring occasionally. Grill pineapple rings for 2-3 minutes per side. Before grilling the tofu, be sure to grease the grill with a bit of oil (you can brush it on or carefully spray some oil on from a distance- flames will flare up) Grill the tofu sticks for 3-4 minutes per side, brushing with barbecue sauce several times while cooking. Divide all ingredients between 2-cup capacity meal prep containers. Drizzle with 1 tablespoon extra BBQ sauce.
Korean Turkey Meal Prep Bowls
INGREDIENTS ¾ cup uncooked rice
Sauce:
1 tablespoon olive oil
3 tablespoons honey
1 head broccoli, chopped into florets
3 tablespoons reduced sodium soy sauce
Turkey: ¾ lb lean ground turkey 4 cloves garlic, minced 1 tablespoon ginger, finely chopped
1½ teaspoons sesame oil ¼ teaspoon red pepper flakes ⅛ teaspoon pepper Garnish: green onions (optional)
INSTRUCTIONS Cook rice according to package directions. Portion out into four 2-cup capacity meal prep containers and allow to cool. Shake up all sauce ingredients and set aside. Heat oil in a large pan over medium heat. Add the broccoli and cook for 5 or so minutes, until slightly softened. Remove from heat and divide between meal prep containers. Add turkey to pan. Cook, breaking it up with a spatula, for 5-8 minutes, until completely cooked through and no longer pink. Make a space in the middle of the pan. Add the garlic and ginger and cook for 1 minute, stirring up a bit. Give the sauce a shake up and pour over the ground turkey and garlic/ginger. Stir until everything is mixed through, about 1-2 minutes. Remove from heat. Divide turkey/sauce mixture between the meal prep containers. Sprinkle with green onions if desired.
Sweet Chili Shrimp Stir Fry
INGREDIENTS 3/4 cup uncooked rice
Sweet Chili Stir Fry Sauce:
2 tablespoons olive oil
6 tablespoons sweet chili sauce
2 bell peppers sliced into strips
3 tablespoons soy sauce
1 red onion sliced into strips
3 tablespoons water
2 cups peas
2 teaspoons cornstarch
12 oz uncooked shrimp thawed with tails removed (12-15 large shrimp)
INSTRUCTIONS Cook rice according to package directions. Portion out into five 2-cup capacity meal prep containers and allow to cool. Shake together stir fry sauce and set aside. In a medium non-stick pan, heat the oil over medium heat. Add the bell peppers, onion and snap peas. Cook for 3-5 minutes, until slightly softened. Remove veggies from the pan and place on a clean plate. Add more oil to the pan if necessary. Add the shrimp to the pan, and cook for 3 or so more minutes, flipping halfway (cook time will depend on the size of your shrimp; make sure they are pink and firm and cooked through). Give the stir fry sauce a good shake up and pour over the shrimp. Cook for 1 or so minutes until bubbling and thickened. Remove from heat and stir in the veggies. Serve immediately or portion out with the rice in meal prep containers
Santa Fe Chicken Meal Prep Bowls
INGREDIENTS Cilantro Lime Cauliflower Rice
1 tablespoon olive oil
4 cups cauliflower (riced)
Chicken
1 tablespoon olive oil
2 large chicken breasts (sliced in
¼ teaspoon salt
half horizontally; roughly 1 lb)
¼ teaspoon garlic powder
1 tablespoon olive oil
1 lime, zested
2 tablespoons taco seasoning *
¼ cup cilantro leaves (packed)
To serve
Veggies
1/2 cup cheese (shredded)
2 bell peppers, sliced
2 avocados (optional)
½ red onion, sliced
INSTRUCTIONS Cauliflower Rice: Heat olive oil in a non-stick pan over medium heat. Add the riced cauliflower, salt, garlic powder and lime zest. Cook 5 or so minutes, until cauliflower rice is slightly softened (you want it to maintain some crunch). Remove from heat and divide between four meal prep containers. Add another 1 tablespoon of olive oil to the pan. Add bell peppers and onion, and cook for 5 or so minutes, until slightly softened. Remove from heat and divide between meal prep containers. Chicken: Slice horizontally to make 2 thin pieces from each chicken breast. Brush with olive oil and prinkle with taco seasoning. Add chicken to the pan and cook 4-5 minutes per side. Remove from heat, cover and allow to rest in the pan for 5 minutes. Divide chicken between meal prep containers, along with cheese (2 tablespoons per bowl).
Spicy Instant Pot Thai Chicken Curry
INGREDIENTS 2 boneless skinless chicken breasts (roughly 1 lb) 1 can full fat coconut milk (13.5 oz / 400 mL; 2 tablespoons Thai red curry paste
After Cooking: 1 tablespoon lime juice 4 cups vegetables, sliced (bell peppers, red onion and snap peas pictured)
3 tablespoons fish sauce 3 tablespoons brown sugar (reduce if you don’t like a sweet curry)
INSTRUCTIONS Combine all ingredients not listed ‘after cooking’ in a 6 quart Instant Pot. Cook on high pressure for 8 minutes. Do a quick pressure release (release the pressure immediately after the Instant Pot beeps). Remove the chicken from the IP and set aside to rest. Select ‘sautee’ and add in the lime juice and vegetables. Cook, stirring frequently, for 3-5 minutes. Slice the chicken and add back to the Instant Pot. Serve with rice.
Instant Pot pork tenderloin with soy ginger sauce
INGREDIENTS 1/3 cup soy sauce
After Cooking:
1/3 cup water
2 teaspoons cornstarch
1/4 cup brown sugar
2 tablespoons cold water
2 tablespoons ginger, finely grated
Garnish:
1 clove garlic, minced
sesame seeds
1 tablespoon sesame oil
green onion
One 300 g/10 oz pork tenderloin
INSTRUCTIONS Stir together all the sauce ingredients in the base of your Instant Pot. Add the pork tenderloin, stir to coat, and close the valve to 'sealed'. Cook on high pressure for 5 minutes, then allow the pressure to naturally release for 7 minutes. If there is any pressure remaining, release it. Remove the pork tenderloin from the Instant Pot and set aside to rest. tir together the cornstarch with 2 tablespoons of cold water, then add to the sauce in the Instant Pot. Press the sautee button and allow to cook, stirring frequently, until thickened. Using oven mitts, remove the pot from the Instant Pot and set aside so your sauce doesn't burn. Serve with rice and veggies, spoon the sauce over everything. *For larger pork tenderloin, add 1-2 minutes of cook time.