Save money, increase convenience & keep ingredient control on your health or weight-loss journey with my foodie meal prep w/ breakfast, lunch, dinner & soup.
Course:
Breakfast, Main Dish, Salad, Soup, Vegetable
Cuisine:
American
Servings: 16servings
Ingredients
4 to 6poundsboneless, skinless chicken breast
16large eggs
10ounce prechopped butter nut squash
16 ounce fresh baby spinach
2pounds sweet potato (orange or purple)
1large red bell pepper
1large sweet yellow onion
16 ouncebutton mushrooms
1pound carrots
2large lemons
1pound Brussels sprouts
1bunchparsley
40ounces chicken broth
1cup uncooked quinoa
1packagerice vermicelli in "nests"asian food aisle
2ounces sun-dried tomatos
3/4cupgolden raisins
1/4cupreal maple syrup
1/2cupchopped pecans
4ounces feta cheese crumbles
4 ounces blue cheese crumbles
salad dressing of choiceI used organic balsamic from Litehouse
1bottleInstantly Fresh Italian Blend Herbsdehydrated herbs available at most stores, Litehouse Foods
1bottleInstantly Fresh Gingerdehydrated herbs available at most stores, Litehouse Foods
1/4 cup unsalted roasted cashews
pepper
onion powder
garlic powder
Instructions
Task Execution Timeline
8 Hours Prior: Start Chicken - Preferably used my recipe for Honey Garlic Slow Cooker Shredded Chicken Place 4 to 6 pounds of boneless, skinless chicken breast, 1 cup of water or stock and simple seasonings (salt, pepper, onion powder) in slow cooker with lid on high temperature.
2 Hours Prior:
Prep and Roast Vegetables - Wash and coarsely chop vegetables, toss with olive oil, and place on three foil-lined rimmed baking sheets according to produce density. For example, sweet potatoes and butternut squash on one sheet; mushrooms, peppers and onions on another; and Brussels sprouts and carrots on another. Sprinkle with salt and pepper and roast in 400 F degree oven for 40 to 60 minutes, flipping with a spatula once or twice. Pans will likely be removed at different times; the sign for “doneness” is when vegetables have softened and are beginning to caramelize on edges. Err on slightly undercooking as ingredients will cook again when reheated before mealtime.
1 Hour Prior: Hard-boiled Eggs - Place 4 eggs gently in slow cooker alongside chicken, submerging under liquid. Replace lid and keep on high heat for 1 more hour of cooking time. Use eggs that have been sitting at room-temperature for 30 minutes as super cold eggs will crack when placed in the hot liquid.
Prepare Quinoa: Place 1 cup rinsed quinoa in pot with 2 cups of water. Bring to boil, reduce heat, cover and simmer for 15 to 20 minutes, or until water absorbed. Remove from heat, fluff with fork and set aside for recipe use later.
Recipe Prep Time:
Hard-boiled Eggs – Use slotted spoon to remove from slow-cooker and place in bowl filled with cold ice water. When cooled, peel eggs, slice in half lengthwise and set aside.
Shred Chicken – Use slotted spoon to remove chicken from slow cooker into large bowl. Use the tines of serving fork to shred into small pieces. Toss with 3 to 4 tablespoons Instantly Fresh Italian Blend herbs. Reserve cooking liquid for use later.
Final Prep Vegetables –
Slice portabellas in half.
Chop other roasted vegetables down further (if needed) into bite-sized pieces. Try to keep separated as not every vegetable will be used in each recipe.
Zest and juice 2 lemons.
Chop ½ cup parsley.
Chop 2 oz. sun dried tomatoes.
Prepare Egg Scramble - In medium bowl, whisk together 12 eggs (or 6 eggs and 1 cup of carton egg whites). Scramble in large skillet adding 2 cups of shredded, chopped chicken in last minute. Remove from heat, season with salt and pepper.
Prepare Maple Butternut Quinoa - In large bowl, add 2 cups cooked quinoa and toss with 1/4 cup real maple syrup and ¼ cup Organic Rosemary Balsamic. Stir in roasted butternut squash, ½ cup chopped pecans and ¾ cup golden raisins. Salt and pepper, as desired.
Prepare chicken broth: Fill large container with 40 ounces of chicken broth. I use about half cooking liquid from slow cooker (strained) and half prepared chicken stock, give or take.
Chicken Breakfast Scramble with Spinach, Feta and Sun-dried Tomatoes
Add handful fresh, raw baby spinach to approximate 24-ounce container.
Add 1/3 cup roasted sweet potatoes.
Place ¼ egg-chicken scramble in each container.
Sprinkle with 1/2 oz. sun dried tomatoes.
Sprinkle with Blue Cheese Simple Seasons.
Garnish with chopped parsley.
Lemony Ginger Chicken Noodle Soup
Add handful spinach to bottom of minimum 16-ounce container.
Place 2/3 cup shredded chicken on top of spinach.
Add 1/3 cup chopped roasted vegetables (red pepper, onion, carrot blend).
Add 2 tablespoon lemon juice and 2 teaspoons lemon zest.
Add ¼ teaspoon garlic powder to each bowl.
Add 1 tablespoon Instantly Fresh Ginger to each bowl.
Fill container with chicken broth, leaving 2” headroom in container.
Place uncooked rice noodle (rice vermicelli) “nest” in center of each bowl. Do not pre-cook noodles, they will soften in the liquid and finish cooking when reheated at mealtime.
Balsamic Roasted Veggie & Chicken Jar Salad
Add remaining red pepper, carrots, onions, button mushrooms and sweet potatoes to bowl.
Toss with ½ cup Organic Rosemary Balsamic or dressing of choice
Place ¼ dressed veggies in bottom of 16-ounce mason jar.
Pack jar ¾ full with fresh, baby spinach.
Top each jar with 2/3 cup shredded chicken, pressing down if needed.
Garnish as desired.
This recipe not freezable.
Place ¼ quinoa-chicken mixture in approximate 24-ounce container.
Add fresh spinach, Brussels sprouts and ½ portabella mushroom to each container.
Garnish with chopped parsley and Feta crumbles