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Meal Prep Week 7

12/11/16-12/17/16

The holidays are here! Try to be smart about your eating habits as much as possible while you also indulge on holiday cookies and treats... just here and there, right? Give yourself some more shopping time, and have your meals already prepared for the week. It's also important to think about moderation when you are indulging. Things are okay in moderation, but if you indulge in too much for too long, you run the risk of setting yourself back, and any progress you may have made in your goals.  

Mongolian Beef

http://thewoksoflife.com/2015/07/mongolian-beef-recipe/

Ingredients:

  • 8 ounces flank steak, sliced against the grain into 1/4-inch thick slices
  • 1 teaspoon oil
  • 1 teaspoon soy sauce
  • 1 tablespoon cornstarch, plus 1/4 cup
  • 1/3 cup vegetable oil, for frying the beef
  • 1/2 teaspoon minced ginger
  • 5 dried red chili peppers (optional)
  • 2 cloves garlic, chopped
  • 1/4 cup low sodium soy sauce
  • 1/4 cup water or low sodium chicken stock
  • 2 tablespoons brown sugar
  • 1 tablespoon cornstarch, mixed with 1 tablespoon water
  • 2 scallions, cut into 1-inch long slices on the diagonal

Directions:

  1. Marinate the beef for 1 hour in 1 teaspoon oil, 1 teaspoon soy sauce, and 1 tablespoon cornstarch. Dredge the meat in the remaining 1/4 cup of cornstarch until lightly coated.
  2. Heat 1/3 cup oil in the wok over high heat. Just before the oil starts to smoke, spread the flank steak pieces evenly in the wok, and let sear for 1 minute (depending upon the heat of your wok). Fry in smaller batches for best results! Turn-over and let the other side sear for another 30 seconds.
  3. Remove to a sheet pan; tilt it slightly to let the oil drain to one side (lean it on a cookbook or cutting board). The beef should be seared with a crusty coating.
  4. Drain the oil from the wok, leaving 1 tablespoon behind, and turn the heat to medium-high. Add the ginger and dried chili peppers, if using.
  5. After about 15 seconds, add the garlic. Stir for another 10 seconds and add the soy sauce and chicken stock (or water). Bring the sauce to a simmer, add the brown sugar, and stir until dissolved.
  6. Let the sauce simmer for about 2 minutes and slowly stir in the cornstarch slurry mixture–until the sauce coats the back of a spoon. Add the beef and scallions and toss everything for another 30 seconds.
  7. There should be almost no liquid as the sauce should be clinging to the beef. If you still have sauce, increase the heat slightly and stir until thickened.
  8. Plate and serve with hot steamed rice!

Chicken Caesar Spaghetti Squash Bake

http://littlebitsof.com/2016/11/chicken-caesar-spaghetti-squash-bake/

Ingredients:

  • 2 packed cups chopped kale, stems removed
  • 3/4 cup Tessemae’s Creamy Caesar Dressing
  • 1 Spaghetti squash, cooked & strands removed
  • 2 cups, cooked & shredded chicken
  • salt & pepper to taste
  • Parmesan Cheese to top (optional)

Directions:

Preheat oven to 350 degrees. In a large bowl mix together kale and Caesar dressing and massage together until kale wilts a bit, about 2 minutes. Add cooked spaghetti squash and chicken to the bowl and stir all together until well combined. Add salt and pepper to taste. Pour into an 8x8 Pyrex dish and bake for 15 minutes or until heated through.

Crock Pot Bourbon Chicken

http://www.spendwithpennies.com/crock-pot-bourbon-chicken/

Ingredients:

  • 3 lbs boneless skinless chicken thighs
  • 3 tablespoons cornstarch
  • ¼ cup sliced green onions (or more to taste)

Sauce

  • ½ teaspoon fresh grated ginger
  • 4 cloves garlic, minced
  • ½ teaspoon crushed red chili flakes
  • ⅓ cup apple juice
  • 1½ tablespoons honey
  • ¼ cup brown sugar
  • ¼ cup ketchup
  • 3 tablespoons cider vinegar
  • ¼ cup water
  • ¼ cup Bourbon
  • ¼ cup soy sauce
  • salt & pepper to taste

Directions:

  1. Mix all sauce ingredients in a small bowl.
  2. Place chicken in slow cooker, pour sauce over top. Cover and cook on low 6-7 hours or on high 3 hours.
  3. Remove chicken and chop into bite sized pieces and cover to keep warm.
  4. Meanwhile, combine 3 tablespoons water with cornstarch. Turn slow cooker up to high. Whisk cornstarch slurry into the sauce. Cover and allow to thicken, stirring occasionally (about 10 minutes). Stir chicken back into the sauce and add in green onions.
  5. Serve over rice.

The BEST Tomato Basil Soup

http://onelittleproject.com/tomato-basil-soup/2/

Ingredients:

  • 2 Tablespoons butter
  • 2 medium cloves garlic, minced
  • 2 medium carrots, peeled and diced
  • 1 medium onion, chopped
  • 4 cups chicken stock
  • 1 cup water
  • 8 roma tomatoes (or 6 regular tomatoes), chopped
  • ¼ cup fresh basil, finely chopped
  • ½ cup fresh parsley, finely chopped
  • Secret Ingredient - A squirt or two of concentrated lemon juice

Directions

  1. In a large pot, melt butter over medium heat. Stir in garlic, carrots and onions.
  2. Cook over medium-low heat until the onion is tender.
  3. Add the chicken stock and water, cover and simmer for 20 minutes.
  4. Stir in the tomatoes and simmer for another 10 minutes.
  5. Remove from heat and use a hand held blender to blend the soup until smooth.
  6. Stir in the basil and parsley.
  7. Add salt and pepper to taste.
  8. If the flavor is flat, add 1 to 2 squirts of lemon juice to taste.

Serve hot with fresh garlic bread!

Shopping List

  • 8 ounces flank steak, sliced against the grain into 1/4-inch thick slices
  • 2 cups, cooked & shredded chicken
  • 3 lbs boneless skinless chicken thighs
  • ¼ cup Bourbon
  • 5 dried red chili peppers (optional)
  • 2 scallions, cut into 1-inch long slices on the diagonal + ¼ cup
  • 2 packed cups chopped kale, stems removed (RELACED WITH SPINACH)
  • 1 Spaghetti squash, cooked & strands removed
  • 1½ tablespoons honey
  • ¼ cup + 2 tablespoons brown sugar
  • ¼ cup ketchup
  • 2 Tablespoons butter
  • 2 medium carrots, peeled and diced
  • 1 medium onion, chopped
  • 8 roma tomatoes (or 6 regular tomatoes), chopped
  • Minced Garlic
  • 4 cups chicken stock
  • ¼ cup fresh basil, finely chopped
  • ½ cup fresh parsley, finely chopped
  • ½ teaspoon crushed red chili flakes
  • 1/2 teaspoon minced ginger
  • ½ teaspoon fresh grated ginger
  • lemon juice
  • ⅓ cup apple juice
  • 3 tablespoons cider vinegar
  • Soy sauce
  • 3/4 cup Tessemae’s Creamy Caesar Dressing
  • 5 tablespoon cornstarch, plus 1/4 cup
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