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Meal Prep week 3

10/30/16-11/5/16

Divide and CONQUER!

This weekend my fiance and I (and Cruz of course) are headed to New York, but we don't want to have to meal prep late Sunday night. So we had to divide and conquer today (Friday) to get the prepping done before we left! We made our menu together throughout the week and created the shopping list. Then, Friday morning I was able to hit up Aldi's to pick up what we needed while she was at work. By the time she was getting home, I headed out the door to go teach a spin class. So Danielle got the cooking started, and I pitched in once class was over. We were really surprised how easy it was to get all of our prepping done, even after a full day of work! When all was said and done, and the kitchen was cleaned, it was about 8:00 pm. We still have some Friday night left! The only down side to "divide and CONQUER", was that Cruz only had one set of eyes to watch him... so guess who got a hold of this week's receipt.... He's way too fast to catch when there's only one of us around, and Keep Away is one of his favorite games!

This week our recipes include Zesty Shrimp & Quinoa, Slow Cooker Thick & Chunky Beef Stew, Creamy Garlic Spinach Chicken Pasta, and Chicken Fajita Roll-ups. So far, we've done a little taste testing and the Fajita Roll-ups are amazing! We couldn't believe how simple yet flavorful the recipe was! The Creamy Garlic Spinach Chicken Pasta is also aaaamazing! We used whole wheat pasta this weekend, but we also use gluten free pasta as a substitute.

Feel free to leave a comment below, and let me know how the recipes have been working out for you! I'm also always open to suggestions or recipe requests.

Zesty Shrimp and Quinoa

http://greatist.com/eat/recipes/zesty-shrimp-and-quinoa

Ingredients

  • 1/2 cup low-sodium soy sauce
  • 1/4 cup balsamic vinegar
  • 1/2 teaspoon pepper
  • 1 clove garlic, finely minced
  • 2-4 dashes hot sauce (optional)
  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 1 red onion, thinly sliced
  • 1 cup raw shrimp (fresh or frozen and defrosted)

Directions

  1. In a medium sized bowl, combine soy sauce, balsamic vinegar, pepper, garlic, and hot sauce (if using). Stir until well blended and set aside.
  2. Combine quinoa and 1 3/4 cups water in a pot. Bring to boil, cover, and reduce to a simmer for 10 minutes, or until quinoa is cooked and tender. Remove from heat and set aside.
  3. While quinoa is cooking, begin cooking shrimp: Heat oil in a frying pan over medium-high heat. Add onions and shrimp. When shrimp begin to turn pink, add sauce and continue to cook, stirring frequently.
  4. When shrimp is cooked through, add quinoa, and stir until well combined. Drizzle with soy sauce or fresh lime juice.

Creamy Garlic Spinach Chicken Pasta

http://www.beckysbestbites.com/creamy-garlic-spinach-chicken-pasta/

Ingredients

  • 12 oz. (1 box) of whole wheat penne pasta
  • 10 oz. fresh spinach, coarsely chopped
  • 1 tbsp. extra virgin olive oil
  • 1 lb. boneless, skinless chicken breasts, cut into bite-size pieces
  • 1 large, yellow onion, chopped
  • 3-4 cloves garlic, minced or pressed
  • ½ cup garlic and herb cream cheese
  • ⅓ cup grated parmesan cheese
  • 1 tsp. crushed red pepper flake, more or less depending on your preference
  • sea salt and fresh cracked pepper, to taste

Directions

  1. Cook pasta according to package directions, reserving one cup of starching cooking water. Drain and return to hot pot, add chopped spinach, cover and set aside to let spinach wilt.
  2. Heat olive oil over medium-high heat in a large skillet.
  3. Once hot, add chicken to the skillet and sauté for approximately 5 minutes, or until chicken is cooked through.
  4. Add onion and garlic to the pan and sauté for 2-3 minutes or until the onion has softened and beginning to turn translucent.
  5. Add cream cheese and reserved cooking water to chicken. Stir to combine and melt cream cheese.
  6. Add chicken/cream cheese mixture to pot with pasta and spinach. Add parmesan, crushed red pepper (if using), salt and pepper. Stir to combine.
  7. Serve with additional parmesan cheese and red pepper flakes for garnish.
  8. A simple green salad and warm whole wheat bread would be lovely with this pasta!!

Servings: 6 | Serving Size: 1 1/2 cups | Calories: 387 | Total Fat: 7g | Saturated Fat: 2g | Cholesterol: 59.5mg | Sodium: 164.5mg | Carbohydrates: 51.1g | Fiber: 3.6g | Sugar: 3g | Protein: 29g

Chicken Fajita Roll-Ups

http://www.eat-yourself-skinny.com/baked-chicken-fajita-roll-ups/#_a5y_p=5796927

Ingredients

For the Marinade:

  • 2 Tbsp olive oil
  • Juice of half a lime
  • 1 clove garlic, minced
  • 1 tsp. chili powder
  • ½ tsp. cumin
  • ½ tsp. dried oregano
  • ½ tsp. salt
  • Pinch of cayenne pepper (optional)
  • 2 Tbsp cilantro, chopped

For the Chicken:

  • 3 chicken breasts or 6 thin sliced chicken cutlets ¼-inch thick
  • ½ red bell pepper, yellow bell pepper, green bell pepper, sliced

Directions

  1. In a small bowl, whisk together olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (if using) and cilantro. Set aside.
  2. For the chicken breasts, if you purchased pre-sliced chicken cutlets then skip to the next step. If using chicken breasts, slice them longways into 2 even slices and firmly pound the chicken using the smooth side of a meat tenderizer to an even thickness of about ¼ inch.
  3. Place chicken cutlets into a large resealable freezer bag and pour marinade over top, making sure they are completely coated. Allow chicken to marinate for a minimum of one hour to overnight.
  4. Once chicken has marinated, evenly place 6 bell pepper slices in the middle of the chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets have been rolled up and place seam side down in a prepared baking dish.
  5. Brush tops of chicken with remaining marinade and bake, uncovered, at 375 for about 25 to 30 minutes or until the juices run clear. Serve and enjoy!

Serving Size: 2 chicken roll-ups l Calories: 255 l Fat: 12.7 g l Saturated Fat: 1.9 g l Carbs: 10.9 g l Fiber: 1.4 g l Protein: 27.6 g l Sugars: 2.9 g

Slow Cooker Thick & Chunky Beef Stew

http://skinnyms.com/slow-cooker-thick-chunky-beef-stew-recipe/

Ingredients

  • 1 pound lean chuck beef, cut into cubes
  • 1/4 cup flour
  • 2 tablespoons extra-virgin olive oil
  • 2 stalks celery, cut into slices
  • 3 large carrots, sliced into thick rounds
  • 1/2 cup peas
  • 2 medium potatoes of any variety, peeled and cut into bite-sized pieces
  • 1/2 cup diced red bell pepper
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 2 teaspoons dried thyme or 1 tablespoon fresh thyme leaves
  • 1 teaspoon kosher or sea salt
  • 3/4 teaspoon black pepper, divided
  • 2 1/2 cups low-sodium beef broth
  • 1/2 cup red wine
  • 1/4 cup chopped flat parsley, (optional for garnish)

Directions

  1. Coat the beef with the flour. Over medium heat, in a skillet with extra-virgin olive oil, brown the beef then transfer to the slow cooker.
  2. Add all other ingredients, except parsley, to slow cooker. Cover and cook on low for 8 to 10 hours, or when beef is very tender. Remove bay leaf before serving. Enjoy!
  3. Garnish with chopped parsley if desired.

Servings: 6 | Serving Size: 1 1/2 cups | Calories: 317 | Total Fat: 11g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 23mg | Sodium: 629mg | Carbohydrates: 29g | Fiber: 4g | Sugar: 6g | Protein: 23g

Shopping List

Ingredients for recipes:

  • Quinoa
  • Raw shrimp (fresh or frozen and defrosted)
  • 1 pound lean chuck beef
  • 1 lb. boneless, skinless chicken breasts, cut into bite-size pieces
  • 3 chicken breasts or 6 thin sliced chicken cutlets ¼-inch thick
  • Peas
  • 2 red bell peppers
  • Low-sodium beef broth
  • Red wine
  • 12 oz. (1 box) of whole wheat penne pasta
  • 10 oz. fresh spinach, coarsely chopped
  • ½ cup garlic and herb cream cheese
  • ⅓ cup grated parmesan cheese
  • 1 tsp. chili powder
  • 1/2 cup low-sodium soy sauce

Ingredients in Cabinet:

  • Minced Garlic
  • 2 stalks celery, cut into slices
  • Yellow onion
  • 2 medium potatoes
  • flour
  • cumin
  • dried oregano
  • salt & pepper
  • olive oil
  • Juice of half a lime
  • red pepper flake
  • Balsamic vinegar
  • Dried thyme
  • yellow bell pepper, sliced
  • 1 red onion, thinly sliced
  • 3 large carrots, sliced into thick rounds
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