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Meal Prep Week 4

11/6/16-11/12/16

1 Month in the Books!

It has been officially 1 month of meal prepping blogs! That's 4 weeks of no repeats in recipes, healthier eating, and lower budget food shopping. We spent this weekend visiting with family, working out, and we even got a great hike in with our little trouble maker.

Our Aldi's store near Quince Orchard has finally completed their renovations, and the store looks amazing! It's so much bigger, it has more products, and its a little easier to navigate. For those of you who have not ventured into an Aldi yet, let me show you a link that my sister Kylie sent to me this weekend: 9 Things You Should Know Before Shopping at Aldi for the First Time. I think that the article is a great way to wrap up our favorite store in a nut shell. You can also look up their weekly sales and new products online! Here's this week's specials!

Teriyaki Chicken Casserole

http://life-in-the-lofthouse.com/teriyaki-chicken-casserole/

Ingredients

  • 3/4 cup low-sodium soy sauce
  • 1/2 cup water
  • 1/4 cup brown sugar
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon minced garlic
  • 2 Tablespoons cornstarch + 2 Tablespoons water
  • 2 small boneless skinless chicken breasts
  • 1 (12 oz.) bag stir-fry vegetables (Can be found in the produce section)
  • 3 cups cooked brown or white rice

Directions

  1. Preheat oven to 350° F. Spray a 9x13-inch baking pan with non-stick spray.
  2. Combine soy sauce, ½ cup water, brown sugar, ginger and garlic in a small saucepan and cover. Bring to a boil over medium heat. Remove lid and cook for one minute once boiling.
  3. Meanwhile, stir together the corn starch and 2 tablespoons of water in a separate dish until smooth. Once sauce is boiling, add mixture to the saucepan and stir to combine. Cook until the sauce starts to thicken then remove from heat.
  4. Place the chicken breasts in the prepared pan. Pour one cup of the sauce over top of chicken. Place chicken in oven and bake 35 minutes or until cooked through. Remove from oven and shred chicken in the dish using two forks.
  5. *Meanwhile, steam or cook the vegetables according to package directions.
  6. Add the cooked vegetables and rice to the casserole dish with the chicken. Add most of the remaining sauce, reserving a bit to drizzle over the top when serving. Gently toss everything together in the casserole dish until combined. Return to oven and cook 15 minutes. Remove from oven and let stand 5 minutes before serving. Drizzle each serving with remaining sauce. Enjoy!

Balsamic Glazed Sirloin with Sweet Potato Mash

http://www.cleaneatingmag.com/recipes/balsamic-glazed-sirloin-with-rustic-sweet-potato-mash/

Ingredients

  • 1/2 cup balsamic vinegar
  • 1/2 cup thinly sliced sweet onion
  • 2 tsp Worcestershire sauce
  • 1 tsp instant coffee granules or ½ tsp chile powder
  • 1/2 tsp ground allspice
  • 1 lb boneless sirloin steak, trimmed of fat
  • 1 lb sweet potatoes, peeled and diced
  • 1/3 cup milk
  • 1/2 tsp sea salt, divided
  • 1/8 tsp organic evaporated cane juice
  • 1 tsp safflower oil
  • Fresh ground black pepper, to taste
  • Fresh thyme sprigs for garnish, optional

Directions

  1. In a small bowl, combine vinegar, onion, Worcestershire, coffee and allspice. In a large baking pan, add sirloin. Top with 2 tbsp vinegar mixture, turning several times to coat. Marinate for 15 minutes, turning occasionally.
  2. Meanwhile, fill a pot with about 2 inches water and set a steamer basket over top. Place potatoes in basket and bring water to a boil. Cover, reduce heat to medium and steam until fork-tender, about 13 minutes.
  3. Carefully remove steamer basket from pot, discarding water. Transfer potatoes to pot. With a potato masher, mash until blended. Gradually mix in milk, 1/4 tsp salt and cane juice. Cover and set aside.
  4. In a large nonstick skillet on medium-high, heat oil. Remove sirloin from marinade and add to skillet; discard remaining marinade. Cook sirloin for 4 minutes per side. Transfer to a cutting board and sprinkle with 1⁄8 tsp salt and pepper.
  5. Add remaining vinegar mixture to skillet and bring to a boil on medium-high and cook, constantly scraping bottom and sides of skillet with a wooden spoon, for 1 to 2 minutes or until reduced by about half. Remove from heat and stir in remaining 1/8 tsp salt and additional pepper. With a sharp knife, thinly slice sirloin against the grain into 16 slices. Spoon potatoes onto serving plates and top with sirloin and vinegar reduction, dividing evenly. Garnish with thyme (if using).

Nutrients per serving (3 oz sirloin, 1/2 cup potatoes, 1 tbsp vinegar reduction): Calories: 285, Total Fat: 9 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 1 g, Carbs: 25 g, Fiber: 3 g, Sugars: 12 g, Protein: 22 g, Sodium: 374 mg, Cholesterol: 55 mg

Honey Barbeque Meatloaf

http://www.andiemitchell.com/honey-barbecue-meatloaf/

Ingredients

  • 1 pound 90% lean ground beef
  • ½ cup plain panko bread crumbs
  • 1 tablespoon plus 2 teaspoons worcestershire sauce
  • 1 tablespoon dijon mustard
  • 4 tablespoons smoky barbecue sauce
  • 1 tablespoon honey
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Instructions

  1. Preheat oven to 350 degrees F. In a large bowl, use your hands to mix together the ground beef, panko, 1 tablespoon of the worcestershire sauce, the mustard, 3 tablespoons of the barbecue sauce, the salt, and pepper. Do not overwork the meat.
  2. Shape the mixture into a long, thick log and place in an oiled baking dish. Be careful not to pack the meat too tightly or you'll end up with a very dense, tough loaf.
  3. In a small bowl, whisk together the remaining 1 tablespoon barbecue sauce, the remaining 2 teaspoons worcestershire sauce, and the honey. Spread evenly over the meatloaf bake for 45 minutes. Slice and serve!

Nutrition Information: Calories 301, Fat 11g, Carb 23g, Fiber 0g, Sugars 12g, Protein 24g

Crockpot Salsa Chicken

http://theblondcook.com/crockpot-salsa-chicken/#_a5y_p=4518612

INGREDIENTS

  • 1.5 pounds boneless, skinless chicken breasts
  • 1 (16-ounce) jar of your favorite salsa

INSTRUCTIONS

  1. Place chicken breasts in slow cooker and cover with salsa. Cover and cook on high for 4 hours, or on low for 6-8 hours. Shred with a fork and stir gently to combine.

For this recipe, we will use the chicken in a few different ways. We first made some extra rice while making the teryiaki chicken casserole. We sometimes mix the chicken over some rice and beans in a bowl. We'll also use it while making quesadillas. Its delicious, and a versatile option for cooking.

Shopping List

For Recipes:

  • 2 small boneless skinless chicken breasts
  • 1.5 pounds boneless, skinless chicken breasts
  • 1/2 tsp ground allspice
  • 1 lb sweet potatoes, peeled and diced
  • 1/2 teaspoon minced garlic
  • 1 (12 oz.) bag stir-fry vegetables (Can be found in the produce section)
  • 3 cups cooked brown or white rice
  • 1 (16-ounce) jar of your favorite salsa

Already in Cabinet:

  • 3/4 cup low-sodium soy sauce
  • salt & black pepper
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 4 tablespoons smoky barbecue sauce
  • 1 pound 90% lean ground beef
  • 1 lb boneless sirloin steak, trimmed of fat
  • 2 tsp Worcestershire sauce
  • ½ cup plain panko bread crumbs
  • 2 Tablespoons cornstarch
  • Fresh thyme sprigs for garnish, optional
  • 1 tsp safflower oil
  • 1/4 cup brown sugar
  • ½ tsp chile powder
  • 1/2 cup thinly sliced sweet onion
  • 1/2 cup balsamic vinegar
  • 1/3 cup milk
  • 1/2 teaspoon ground ginger
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