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5 Healthy MEAL PREP Ideas BackToSchool 2017
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ORDER MY Brand New COOKBOOK The Domestic Geek's Meals Made Easy on Amazon Here: https://amzn.to/2tSxEgE • • 35 Lunch Bowls eBook http://bit.ly/HealthyLunchBowlseBook • More Meal Prep Menus: http://bit.ly/1SQEHwX • • Menu 1 • Turkey Meatballs • 1lb ground turkey • ½ cup green onions, chopped • ½-1 cup panko breadcrumbs • ½ cup crushed pineapple • 1 egg • 2 tbsp Sriracha • 3 tbsp hoisin sauce • 1 tsp ginger, grated • 2 garlic cloves, minced • Salt and pepper • In a large bowl, mix together all ingredients, reserving 2 tbsp of hoisin sauce. Using hands, shape meatballs place on parchment lined baking sheet. Bake at 375ºF for 25-30 min, or until golden cooked through. Glaze with remaining hoisin sauce • Red Cabbage Carrot Slaw • 1 small red cabbage, shredded • 4 carrots, julienned or shredded • ½ red onion, diced • 3 tbsp olive oil • 3 tbsp white wine vinegar • 1 tbsp honey • Salt pepper • • In a large bowl, mix together cabbage, carrots onion. Season with oil, vinegar, honey salt pepper • Brown rice • Lime Cilantro garnish • Menu 2 • Fajita Chicken • 2 red bell pepper, sliced • 2 orange bell pepper, sliced • 1 red onion, sliced • 4 chicken breasts, cut into strips • 1 tsp garlic powder • 1 tbsp chili powder • 1 tsp cumin • 1 tsp paprika • 1 tsp onion powder • ½ tsp dried oregano • Salt pepper • Oil • In a small bowl, whisk together spices set aside. In a large pan over med-high heat, add peppers, onion chicken. Season with spices. Cook, stirring occasionally until cooked through. • Black Bean Corn Salsa • 1 can black beans, rinsed and drained • 1 cup corn kernels, cooked • 1 red pepper, diced • ½ red onion, diced • 1 lime, zest and juice • 1 tsp chili powder • ¼ cup cilantro, chopped • Salt pepper • Cilantro Lime Rice • 1 cup white rice • 2 cups water • 1 garlic clove, minced • 2 limes, zest and juice • ¼ cup cilantro, chopped • Salt pepper • In a medium saucepan, bring rice, water garlic to a boil over med-high heat. Reduce to low, cover simmer for 10 min. Turn off heat let rest, covered, for 5 min. Stir in lime juice cilantro. • Menu 3 • Greek Chicken • 4 chicken breasts • ½ lemon, zest and juice • 1 tsp garlic powder • 1 tsp dried oregano • Salt pepper • Place chicken on nonstick or parchment lined baking sheet. Season with lemon zest juice, garlic powder, oregano, salt pepper. Bake at 375ºF for 15-20 min, or until chicken is cooked through • Cucumber Tomatoes with Feta • 2 cups cucumber, diced • 2 cups cherry tomatoes, halved • ½ cup feta, crumbled • 2 tbsp dill, chopped • 1 tsp greek seasoning • 3 tbsp oil • 2 tbsp red wine vinegar • Salt pepper • Tzatziki • 1 cup plain Greek yogurt • 1 cucumber • 1-2 garlic cloves, grated • ½ lemon, zest and juice • ¼ cup dill, chopped • Salt pepper • Peel, seed grate cucumber. Using a clean kitchen towel, squeeze out excess water. In a med bowl, combine greek yogurt, cucumber, garlic, lemon zest juice, dill salt pepper • Cooked Quinoa • Menu 4 • Lemon Dill Salmon • 4 6oz salmon fillets • 1 tsp garlic powder • 2 tbsp dill, chopped • Salt pepper to taste. • 1 lemon, sliced (with rind on) • Season salmon with dill salt and pepper to taste. Place on nonstick or parchment lined baking sheet top with lemon slices. Bake at 375ºF for 10-12 min, or until salmon is cooked through. • Steamed Broccoli Asparagus • 1 bunch asparagus, trimmed cut into thirds • 1 broccoli crown, cut into florets • Heat 1 inch of water in a large pot. Combine veggies in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness. Run under cool water to prevent further cooking • White Rice with Parsley • 1 cup white rice • 2 cups water • 1 garlic clove, grated • Salt pepper • ¼ cup parsley, chopped • ½ lemon, juiced • In a med saucepan, bring rice water to a boil over med-high heat. Reduce to low, cover simmer for 10 min. Turn off heat and let rest, covered, for 5 min. Stir in garlic, parsley lemon juice. Season with salt pepper • Menu 5 • Garlic Shrimp • 1lb shrimp, peeled • 3 garlic cloves, minced • ¼ tsp chili flakes (optional) • Salt pepper • oil • In a large skillet over med-high heat add oil. Add shrimp cook for 2-3 min. Add garlic season with salt pepper to taste. Continue to cook, stirring occasionally until shrimp is cooked through. • Green Beans • 2 lbs green beans, tips removed • In a large pot with 1 inch of water a steamer basket, bring to a boil. Add beans to basket and cover. Cook for 5-7 min, or until beans are cooked to your liking. Run under cold water to stop cooking • Chinese Fried Quinoa • 2 cups quinoa, cooked • 1 small onion, diced • 1 garlic clove, minced • 1 cup frozen peas and carrots • 2 eggs, beaten (optional) • 1-2 tbsp soy sauce • oil • In a large wok or skillet, heat oil over high heat. Add onion carrots cook for 3-4 min. Add peas, carrots garlic cook for another min. Push veggies to one side of the pan and scramble eggs on the opposite side. Once eggs are cooked, add quinoa and mix. Season with soy sauce. Cook for another min. The Domestic Geek is Hosted by Sara Lynn Cauchon
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