Healthy Meal Prep | Menu 4
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Meal Prep Made Easy Series: X
Overnight Oatmeal: t
Lentil Soup: e
2 yellow onion, finely diced
2 cloves garlic, minced
1 tsp ground coriander
1 tsp ground cumin
2 tsp turmeric
½ tsp ground cinnamon
6 cups vegetable or chicken broth
1 28oz can crushed tomatoes
2 tbsp tomato paste
1 ½ cups dried red lentils
salt and pepper
½ lemon, juiced
¼ cup fresh parsley, finely chopped
Combine all of the ingredients in your slow cooker. Stir well. Turn it on High and allow it to cook for 3-4 hours. Finish with lemon juice and fresh parsley.
Serve immediately or store in the refrigerator for up to 5 days. Freeze for up to 4 months.
Easy Chicken Shawarma: A
2 boneless skinless chicken breasts, thinly sliced
4 boneless skinless chicken thighs, thinly sliced
½ cup plain Greek yogurt
2 cloves garlic, minced
1 lemon, juiced and zested
2 tsp paprika
1 tsp cumin
½ tsp turmeric
½ tsp oregano
¼ tsp cinnamon
salt and pepper
1 red onion, coarsely chopped
In a small bowl combine yogurt, garlic, lemon, paprika, cumin, turmeric, oregano, cinnamon, salt and pepper. Stir well.
Transfer chicken and onion to a large zipper bag. Add marinade and be sure that chicken is evenly coated. Allow chicken to marinate for at least 1 hour but overnight is ideal.
Preheat oven to 400°F. Pour chicken into a large baking dish. Bake for 30 to 40 minutes or until chicken is cooked through.
Serve immediately or store in the refrigerator for up to 3 days. Chicken can be served over rice, salad or in a pita.
Rice & Lentils: C
2 tbsp olive oil
4 onions, halved and finely sliced
1 cup brown lentils
1 cup rice
3 ½ cups vegetable broth
salt and pepper
In a large frying pan heat oil over medium-high heat. Add the onions and cook them until they begin to brown and caramelize. Remove half of the onions and allow the other half to get dark and crispy.
In a large saucepan, bring vegetable broth and lentils to a boil over medium-high heat.
Reduce heat to medium and simmer lentils, uncovered, for about 20 minutes. Add rice and half of the onions, reduce heat to low, cover and cook for an additional 15 minutes or until all of the liquid has been absorbed. Remove from heat and let rest, covered, for 5 minutes.
Season with salt and pepper. Serve topped with crispy fried onions. Store in the refrigerator for 3 to 4 days.
Fattoush Salad: j
1 English cucumber, diced
4 plum tomatoes, diced
6 radishes, thinly sliced
4 green onions, chopped
¼ cup fresh mint or parsley, finely chopped
1 head romaine lettuce, chopped
¼ cup olive oil
1 lemon, juiced
½ tsp sumac
salt and pepper
In a large bowl combine cucumber, tomatoes, radishes, green onion and mint. In a small bowl whisk olive oil, lemon juice, sumac, cinnamon, salt and pepper. Toss salad with vinaigrette. Divide salad in five jars, filling each half way. Fill the other half with romaine lettuce.
Store in the refrigerator for up to 5 days.
Roasted Beets: 0
2 tbsp olive oil
6 beets
Preheat oven to 400°F. Remove stems from beets. Using a pastry brush, cover beets with a layer of olive oil and wrap in foil. Place beets on a baking sheet. Bake for at least 1 hour. Remove foil and use a paper towel to gently rub of the skin. Chop beets into cubes.
Store roasted beets in the refrigerator for 4-5 days.
Fig & Pistachio Overnight Oats: B
For each Overnight Oatmeal:
1/3 cup rolled old-fashioned oats
1 tbsp chia seeds
1 tsp honey
1 fig, finely diced
¼ cup pistachios
Layer ingredients in a mason jar. Before bed, add ½ cup milk and shake well.
Refrigerate overnight. Come morning, eat cold or heat in the microwave.
Baba Ghanoush: 1
1 tbsp olive oil
1 eggplant, cut into ½” slices
1 clove garlic, minced
1 lemon, juiced
1 tbsp tahini
salt and pepper
fresh parsley
Cover a baking sheet with foil. Lay out eggplant on the baking sheet. Brush each side with olive oil and salt liberally. Broil on High for 5-10 minutes or until eggplant is well browned. Remove from oven and cover eggplant with another piece of foil for 5 minutes.
Discard foil and remove the peel from eggplant.
Transfer eggplant to a food processor. Add garlic, lemon juice, tahini, salt and pepper.
Blend until the mixture is smooth. Add parsley and pulse a few more times to incorporate it.
Store in the refrigerator for 4 to 5 days. Serve with pita or fresh veggies.
This series was made possible with the support of the OMDC. The Domestic Geek is Hosted by Sara Lynn Cauchon
Recipe Video:
