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Hello all and welcome to my second Meal Prep Post. You can see the first post HERE. In these posts, I share 3 protien options, 3 veggie options and one grain, all made within the 2 hour time frame and then portioned out into 14+ individual meals that can be stored in the fridge for up to 5 days, or in the freezer for up to 3 months. I have been prepping food like this for the past 5 years or so. It’s so convenient to just grab a healthy meal when things get busy, and let’s face it…things are always busy, especially mid holiday season, am I right? 🙂 It’s brought me a lot of comfort as I continue to work at maintaining a large weight loss. I hope some of you find it helpful as well.
Everything comes together pretty quickly!
Here are the recipes we’ll be making today!
SIMPLE PARMESAN GREEN BEANS with LEMON PEPPER
SKILLET SNAP PEAS, MUSHROOMS and ONIONS
Let’s do it!
1. Start with the BROWN RICE. It will take the longest to cook. Grab your rice cooker and add 2 C brown rice, 5 C water, 2 tsp chicken bullion granules. Stir to combine. Close the lid and set it to the “brown rice setting”. It will take almost the entire 2 hours to cook.
2. INSTANT POT FIESTA BEANS are next. Grab your instant pot and add all the ingredients. 2 C dried pinto beans,7 C water, 6 tsp chicken bullion granules, 1 tsp oregano, 1 tsp cumin, 1/8 tsp cayenne pepper, 1/4 tsp salt, 1/2 tsp pepper, 1 tsp onion powder, 1 tsp garlic powder, 4 bay leaves and 2 tsp liquid smoke. Stir to combine, close the lid and set it for 45 minutes on high pressure with the vent closed.
3. SMOKEY ROASTED CAULIFLOWER is up next. Preheat your oven to 450 degrees. Line two large baking sheets with foil and spray with cooking spray. Grab 2 large heads of cauliflower, remove the stem and chop the cauliflower into 1/2 inch pieces. Place them out evenly over the sheets and spray generously with cooking spray. Into a small bowl combine 2 tsp cumin, 2 tsp smoked paprika, 2 tsp garlic salt and 2 tsp chili power. Sprinkle it all over the cauliflower and toss them to combine. Place the pans in the oven and cook for 20 minutes or until slightly charred.
4. SIMPLE PARMESAN GREEN BEANS now, my friends. Grab a large microwave safe bowl and a 2 pound bag of fresh green beans. Using a pair of sharp kitchen scissors, cut the beans into thirds and place them in the bowl. Add 2 Tb of water, cover with plastic wrap and heat in the microwave for 10 minutes. When they are done, toss them with 2 Tb butter, 1 tsp lemon pepper, 1 tsp dill, 1/2 tsp onion salt, 2 Tb parmesan cheese and salt and pepper to taste.
5. SNAP PEAS, MUSHROOMS and ONIONS are next in line. Hang in there! It’s going to be worth it ;). Grab a large deep skillet and heat it up over medium high heat. Spray with cooking spray and add 1 large onion (cut into rings), 1 (12 oz) package of snap peas and 1 (16 oz) package sliced mushrooms. Spray with cooking spray and cook until crisp tender. Should only take 5-7 minutes. You don’t want the peas to get too soggy. Remove from the heat and add 1 Tb soy sauce and salt and pepper to taste.
6. BUFFALO CHICKEN for the win, now. Grab 4 pounds chicken thighs. Use some sharp kitchen scissors to cut them up into 1-2 inch pieces. Grab a large deep skillet and heat it up over medium high heat. Spray it with cooking and add the chicken. Stir occasionally and cook until the chicken has a nice golden sear to it and has cooked through. In a large glass measuring cup stir together 1 C buffalo wing sauce, 1 1/2 C water, 3 tsp chicken bullion granules and 3 Tb cornstarch until smooth and combined. Pour it over the chicken and stir as it heats and thickens.
7. GARLIC BUTTER STEAK BITES, for the home stretch, everyone. Grab 2 pounds of steak and cut it into 1 inch pieces with a sharp pair of kitchen scissors. Heat a large deep skillet up over medium high heat. Spray with cooking spray and add the beef. Allow it to sear along both sides and then quickly add 2 Tb butter to the center of the pan. When it melts add 2 tsp minced garlic and cook just until it turns slightly brown. Stir it into the meat and remove from the heat. Toss with 2 Tb soy sauce and salt and pepper to taste.
You made it!
Look at all that beauitful, super healthy food you just put together.
Pat yourself on the back.
Grab some meal prep containers and place the food inside.
They will keep in the fridge for 5 days and the freezer for up to 3 months.
Enjoy!
Ingredients
- RICE COOKER BROWN RICE:
- 2 C brown rice
- 5 C water
- 2 tsp chicken bullion granules
- INSTANT POT FIESTA PINTO BEANS:
- 2 C dried pinto beans
- 7 C water
- 6 tsp chicken bullion granules
- 1 tsp oregano
- 1 tsp cumin
- 1/8 tsp cayenne pepper
- 1/4 tsp salt
- 1/2 tsp pepper
- 1 tsp onion powder
- 1 tsp garlic powder
- 4 bay leaves
- 2 tsp liquid smoke
- SMOKEY ROASTED CAULIFLOWER:
- 1 large head of cauliflower
- cooking spray
- 1 tsp cumin
- 1 tsp chili powder
- 1 tsp smoked paprika
- 1 tsp garlic salt
- SIMPLE PARMESAN GREEN BEANS:
- 2 pounds fresh green beans, washed and trimmed
- 2 Tb water
- 2 Tb butter
- 1 tsp lemon pepper
- 1 tsp dill
- 1/2 tsp onion salt
- 2 Tb parmesan cheese
- salt and pepper to taste
- SNAP PEAS, MUSHROOMS and ONIONS:
- 1 large onion (cut into rings)
- 1 (12 oz) package of snap peas
- 1 (16 oz) package sliced mushrooms
- BUFFALO CHICKEN:
- 4 pounds chicken thighs
- 1 C buffalo wing sauce
- 1 1/2 C water
- 3 tsp chicken bullion granules
- 3 Tb cornstarch
- salt and pepper
- GARLIC BUTTER STEAK BITES:
- 2 pounds steak
- 2 Tb butter
- 2 tsp garlic, minced
- 2 Tb soy sauce
- salt and pepper
Instructions
1. Start with the BROWN RICE. It will take the longest to cook. Grab your rice cooker and add 2 C brown rice, 5 C water, 2 tsp chicken bullion granules. Stir to combine. Close the lid and set it to the "brown rice setting". It will take almost the entire 2 hours to cook.
2. INSTANT POT FIESTA BEANS are next. Grab your instant pot and add all the ingredients. 2 C dried pinto beans,7 C water, 6 tsp chicken bullion granules, 1 tsp oregano, 1 tsp cumin, 1/8 tsp cayenne pepper, 1/4 tsp salt, 1/2 tsp pepper, 1 tsp onion powder, 1 tsp garlic powder, 4 bay leaves and 2 tsp liquid smoke. Stir to combine, close the lid and set it for 45 minutes on high pressure with the vent closed.
3. SMOKEY ROASTED CAULIFLOWER is up next. Preheat your oven to 450 degrees. Line two large baking sheets with foil and spray with cooking spray. Grab 2 large heads of cauliflower, remove the stem and chop the cauliflower into 1/2 inch pieces. Place them out evenly over the sheets and spray generously with cooking spray. Into a small bowl combine 2 tsp cumin, 2 tsp smoked paprika, 2 tsp garlic salt and 2 tsp chili power. Sprinkle it all over the cauliflower and toss them to combine. Place the pans in the oven and cook for 20 minutes or until slightly charred.
4. SIMPLE PARMESAN GREEN BEANS now, my friends. Grab a large microwave safe bowl and a 2 pound bag of fresh green beans. Using a pair of sharp kitchen scissors, cut the beans into thirds and place them in the bowl. Add 2 Tb of water, cover with plastic wrap and heat in the microwave for 10 minutes. When they are done, toss them with 2 Tb butter, 1 tsp lemon pepper, 1 tsp dill, 1/2 tsp onion salt, 2 Tb parmesan cheese and salt and pepper to taste.
5. SNAP PEAS, MUSHROOMS and ONIONS are next in line. Hang in there! It's going to be worth it ;). Grab a large deep skillet and heat it up over medium high heat. Spray with cooking spray and add 1 large onion (cut into rings), 1 (12 oz) package of snap peas and 1 (16 oz) package sliced mushrooms. Spray with cooking spray and cook until crisp tender. Should only take 5-7 minutes. You don't want the peas to get too soggy. Remove from the heat and add 1 Tb soy sauce and salt and pepper to taste.
6. BUFFALO CHICKEN for the win, now. Grab 4 pounds chicken thighs. Use some sharp kitchen scissors to cut them up into 1-2 inch pieces. Grab a large deep skillet and heat it up over medium high heat. Spray it with cooking and add the chicken. Stir occasionally and cook until the chicken has a nice golden sear to it and has cooked through. In a large glass measuring cup stir together 1 C buffalo wing sauce, 1 1/2 C water, 3 tsp chicken bullion granules and 3 Tb cornstarch until smooth and combined. Pour it over the chicken and stir as it heats and thickens.
7. GARLIC BUTTER STEAK BITES, for the home stretch, everyone. Grab 2 pounds of steak and cut it into 1 inch pieces with a sharp pair of kitchen scissors. Heat a large deep skillet up over medium high heat. Spray with cooking spray and add the beef. Allow it to sear along both sides and then quickly add 2 Tb butter to the center of the pan. When it melts add 2 tsp minced garlic and cook just until it turns slightly brown. Stir it into the meat and remove from the heat. Toss with 2 Tb soy sauce and salt and pepper to taste.
You made it! Portion the food out into meal prep containers, seal and keep in the fridge for up to 5 days and the freezer for up to 3 months.
