Quick Food Prep Recipes
When it comes to
food prep, some people get overwhelmed and don’t know where to begin. Not to
mention we are BUSY and don’t have time to food prep. I prep twice a week
because I just don’t have time to do all food prep in one day. Below are some of my favorite Quick Prep Recipes
that I make regularly and I keep on hand most of the time in my fridge. I make a lot of it and freeze it or keep it
in the fridge to snack on.
You can also find a
lot of these recipes on www.Fitfluentialmom.com and clicking on
Recipes in the black navigation bar.
Salsa Chicken
Place two chicken breasts
in your slow cooker; completely cover with salsa. Season as desired with
seasonings such as pepper, mustard powder, garlic powder, lightly with sea
salt, onion powder, Mrs Dash, Flavor God, Costco No Salt Seasoning, etc.
Just remember to take it easy on the sodium products and, if you can, avoid
them. You’ll be MUCH happier with your results if you do and it’s only 5
days! Cook on low for 3-4 hours for thawed chicken or 5-6 hours for
frozen chicken. Once cooked, remove from heat and shred using two
forks. If you are cooking for your family too, increase the quantity of
chicken breasts accordingly. You could also simply bake these in the
oven, but they shred so much nicer and are so much jucier if you do it in the slow
cooker.
Balsamic Chicken Breast
Marinate it in balsamic
vinegar, lemon juice, cilantro and seasoning. Barbecue it or grill it in your oven for 30
minutes or so at 400 or until it’s well cooked.
Balsamic tilapia, Swai or other fish
Marinate it in balsamic vinegar,
lemon juice and seasoning. Barbecue it or grill it in your oven for 20 -25
minutes or so at 400 or until it’s well cooked.
Panko Chicken Breasts
These are frozen uncooked all white meat chicken breasts breaded with crunchy panko breadcrumbs from Costco. They're delicious and super easy to make in a pinch!
Ground Turkey
I buy the extra lean
Jennie-O ground turkey and make it in a skillet. I just add some no salt
seasoning and if they have the flavored variety (Italian, taco, etc), I buy
that to make it faster. My family likes it on salads, in tacos, making it into
turkey burger patties, as lettuce wraps or any other way you like to eat it.
Beef
The only ways I really eat
beef are in burgers (as lean as you can find them or make your own from lean
ground beef) or in a lean steak. You can
grill it or make it on the skillet.
Salmon Burgers (Costco)
These are my favorite and
they’re packed with protein. They come frozen so you just pop them in the oven
for 20 minutes or so at 350 and they’re done. You can put a few in at a time
and have them ready to go in the fridge.
Canned Salmon (Costco)
I prefer canned salmon vs
tuna because it tastes better. I can literally open the can, squeeze some lemon
juice in there, sprinkle it with no salt seasoning and eat it on top of a
salad, bed of lettuce or just out of the can with a fork.
Balsamic Chicken
This is my favorite and the
easiest way to make chicken breast. Place the chicken in a Tupperware
container. Pour balsamic vinegar and lemon juice on it. Sprinkle with no
salt seasoning. Marinate for a few hours or overnight. You can grill it
on the barbecue or bake it in the oven at 400 preferably over a pan with a
grill on top so you get the barbecue grill marks even though you cooked it
indoors
Egg Whites
I always have cartons of egg whites handy. Scrambled eggs with veggies you have on hand is a quick and easy low carb, high protein meal to make in a flash!
Sweet Potatoes (baked or fries)
BAKED: Place it in the
microwave using the sensor cook setting or cook it for about 5
minutes.
FRIES: Slice them up, spray
or LIGHTLY drizzle with olive oil and spices and bake for about 30 minutes at
375.
Quinoa (2 servings)
½ cup dry quinoa
1 cup cold water (or
broth….gives it more flavor!)
Pepper and No Salt
Seasoning (Flavor God, Mrs Dash or Kirkland Organic No Salt Seasoning) to
taste
If you are cooking for your
family too, increase the quantity of quinoa accordingly.
1. Combine quinoa,
water, and salt/pepper in a medium saucepan and bring to boil over high heat
2. Reduce heat to maintain
a gentle boil; cook, covered, for 10-15 mins or until all water has been
absorbed
3. Remove pan from heat and
let quinoa rest, covered, for 5 mins
4. Fluff with fork
5. Store in two separate
containers for easy access throughout the next week.
Brown Rice (2 servings)
½ cup brown rice
1 cup cold water (or
broth….gives it more flavor!)
Pepper and No Salt
Seasoning (Flavor God, Mrs Dash or Kirkland Organic No Salt Seasoning) to
taste
If you are cooking for your
family too, increase the quantity of quinoa accordingly.
1. Combine rice,
water, and salt/pepper in a medium saucepan and bring to boil over high heat
2. Reduce heat to maintain
a gentle boil; cook, covered, for 10-15 mins or until all water has been
absorbed
3. Remove pan from heat and
let quinoa rest, covered, for 5 mins
4. Fluff with fork
5. Store in two separate
containers for easy access throughout the next week.
Hard Boiled Eggs (2 eggs – 1 serving)
2 large eggs (organic if
possible)
Cold water
If you are cooking for your
family too, increase the quantity of eggs accordingly.
1. Place eggs in saucepan
and add enough cold water to cover eggs by one inch
2. Bring water to a boil
over high heat; remove from heat immediately after water comes to a boil,
cover, and let stand for 12 mins
3. Remove from water and
rinse with cold water until cool
4. Store in fridge in
airtight container (to prevent your whole fridge from smelling like eggs)
Normandy Blend Steamed Veggies (1 cup – 1 serving) from Costco
These are the EASIEST
veggies to make and have on hand. They come frozen and blended so you have a
good variety (broccoli, cauliflower, carrots & squash), cleaned, chopped up
and ready to steam and eat. Steam to
desired tenderness, season with pepper and/or no salt seasoning and eat as a
side dish, with cottage cheese, topped with parmesan, etc.
Spaghetti Squash
Super easy to make and you
can make it as a side dish or main dish. I have tons of recipes for it on my
blog too! Cut it in half (this is the
hardest part!), take out the seeds, spray lightly with olive oil or lightly
brush it on, put face down on a pan and bake at 375 for about 45 minutes to an
hour. Then take a fork and scrape out the “spaghetti” from the inside. So delish and you can eat it like pasta with
sauce and meatballs or as a side dish.
Acorn Squash
My new FAVORITE type of
squash. So delish and super easy to
make. Just slice it up in ½ inch thick slices, remove the seeds inside and
place on a non stick baking sheet. Spray lightly with olive oil spray or brush
it on lightly, sprinkle some no salt seasoning, some parmesan and bake at 350
for about 15-20 minutes. Super easy and really good. Plus they look like little
flowers so the kids like them too!
Greek Salad
Romaine lettuce, chopped
tomato, sliced olives, feta cheese & balsamic vinegar with a sprinkle of
lemon juice. Easy and you can top it
with chicken or eat it by itself!
******Many more recipes
will be posted in the group over the next few days. These are just ideas of
fast, easy foods to make if you’re hungry and you don’t have food ready to go.
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