10 Easy Meal Prep Recipes

Meal Prep with these healthy recipes for the week!!

https://www.eatyourselfskinny.com/10-easy-meal-prep-recipes/?utm_source=New+Recipes+And+Posts+From+Eat+Yourself+Skinny&utm_campaign=2709e92c21-RSS_EMAIL_CAMPAIGN&utm_medium=email&utm_term=0_7044bc0a15-2709e92c21-70360213

No Bean, Ground Turkey and Sweet Potato Chili

I LOVE this chili... Its hearty but not heavy! You can always add beans or use lean ground beef if you would like! Quick, healthy diner the whole family will love!

NO BEAN TURKEY AND SWEET POTATO CHILI

5 Freestyle Points 235 calories

Total Time:35 minutes

Prep Time:5 minutes

Cook Time:30 minutes

This Turkey Sweet Potato Chili is so good, you might want to double the recipe!! It’s made with no beans, but you can of course add them if you wish!

INGREDIENTS:

• 20 oz 93% lean ground turkey
• kosher salt, to taste
• 1/2 cup onion, chopped
• 3 cloves garlic, crushed
• 10 oz can Rotel mild tomatoes with green chilies
• 8 oz can tomato sauce
• 3/4 cup water
• 1/2 tsp cumin, or to taste
• 1/4 tsp chili powder
• 1/4 tsp paprika
• 1 bay leaf
• 1 medium sweet potato, peeled and diced into 1/2-inch cubes
• fresh cilantro, for garnish

DIRECTIONS:

Stove Top:

1. In a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and cumin.
2. When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat.
3. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf.
4. Cover and simmer over medium-low heat until potatoes are soft and cooked through, about 25 minutes stirring occasionally.
5. Add 1/4 cup more water if needed. Remove bay leaf and serve.

Instant Pot:

1. Press saute, spray the pot with oil and brown the turkey breaking it up as it cooks into smaller pieces and season with salt and cumin.
2. When meat is browned and cooked through add onion and garlic; cook 3 minutes.
3. Add the can of Rotel tomatoes, sweet potato, tomato sauce, water, cumin, chili powder, paprika, salt and bay leaf.
4. Cover and cook high pressure until potatoes are soft and cooked through, about 15. Natural release.
5. Remove bay leaf and serve.

NUTRITION INFORMATION

Yield: 5 servings, Serving Size: 1 cup

• Amount Per Serving:
• Freestyle Points: 5
• Points +: 6
• Calories: 235 calories
• Total Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 81mg
• Sodium: 578mg
• Carbohydrates: 14g
• Fiber: 2g
• Sugar: 4g
• Protein: 23g

Thai Coconut Butternut Squash Soup

Thai Coconut Butternut Squash Soup

https://www.nerdswithknives.com/thai-coconut-curry-butternut-squash-soup/

INGREDIENTS

• 2 tablespoons coconut or vegetable oil
• 2½ pounds (1kilo) butternut or kabocha squash, peeled, seeded, and cut into 1-inch pieces (about 4 cups)
• 1 large yellow onion, chopped
• 4 large garlic cloves, chopped
• 2 inch piece fresh ginger, grated
• 2 - 3 tablespoons Thai red curry paste (see note above about vegan brands of paste)
• ½ teaspoon coarse kosher salt, more to taste
• 1-2 tablespoons agave (or honey, not vegan)
• 1 tablespoon fresh lime juice
• 5 cups vegetable broth (or chicken - not vegan, obviously) (1liter)
• 1 cup coconut milk (save the rest of the can for drizzling) (250ml)
• Handful fresh mint or cilantro leaves, chopped

Instructions:

1. Heat oil in a large Dutch oven or heavy-bottomed pot over medium heat. When the oil is shimmering, add onions and cook until soft and translucent (about 5-7 minutes). Add squash, garlic, ginger, curry paste, and salt. Stir to combine and cook for 1 minute, until garlic is fragrant. Add broth and bring to a boil, then reduce heat and simmer until squash is completely soft, about 20-25 minutes.
2. While soup is simmering, make Spiced Candied Peanuts (if using)
3. Blend soup well using a stick blender or, working in batches, transfer soup to a blender (do not fill blender more than halfway with hot liquid and use a kitchen towel to protect your hand from any escaping steam). Purée soup and add back to the pot. Add coconut milk and re-heat the soup until just hot, then stir in the lime juice and honey, and adjust the seasoning with salt. Ladle soup into individual bowls. Use a spoon to drizzle a bit coconut milk over each bowl. Top with Spiced Peanuts and a sprinkle of cilantro or mint.

Thai Beef/Ground Turkey Lettuce Wraps

 

Thai Beef/Ground Turkey Lettuce Wraps

-I use ground turkey... You can choose whatever protein you and your family like! 

https://fountainavenuekitchen.com/thai-beef-lettuce-wraps/

Ingredients 

• 1 pound ground beef
• 8 ounce button or baby bella (cremini) mushrooms
• 1/2 a large onion (red or yellow)
• Olive oil for pan (about 2 teaspoons)
• 1 tablespoon Thai red curry paste
• 1 tablespoon soy sauce*
• 1 tablespoon fish sauce
• 1/4 teaspoon garlic powder
• Romaine, butter, or leaf lettuce leaves, washed and dried
• Optional for serving: julienned carrots, cucumber, red peppers and/or sliced scallions; chopped peanuts; cilantro; sriracha sauce or dipping sauce (recipe follows)
• Optional Dipping (or Drizzling) Sauce
• 2 tablespoons low-sodium soy sauce*
• 2 tablespoons rice vinegar
• 1 tablespoon sriracha sauce**
• 2 teaspoons honey
• 1 teaspoon sesame oil

Instructions 

1. In a small bowl, mix together the Thai red curry paste, soy sauce, fish sauce, and garlic powder. Set aside. If using, mix together the dipping sauce ingredients in a separate small bowl and set it aside, too. Both sauces may be prepared 2-3 days in advance, covered and refrigerated.
2. Finely chop the mushrooms and the onion. (To make quick work of this, you can pulse the veggies with a food processor if desired. Just make sure to stop at a fine chop…you don’t want to puree them.)
3. In a large sauté pan coated with olive oil, cook the mushrooms and onion over medium to medium-high heat, stirring regularly, until the mushrooms release all their liquid and are nicely browned, about 8-10 minutes. Add the ground beef, and continue to cook until the meat is browned, breaking it up as it cooks. When the meat is about halfway cooked, stir in the curry paste mixture (not the dipping sauce if you mixed that up, too), stirring to evenly coat the meat.
4. To serve: scoop some of the meat mixture on top of individual lettuce leaves. Top with the julienned vegetables and other toppings of choice. Roll the lettuce around the filling (sort of like a burrito) and enjoy!

Notes 

• *For a soy-free option to soy sauce, coconut aminos work well. The taste is not a spot-on replica but quite similar. I used this in place of soy sauce for someone with a soy allergy no one noticed the difference in this dish. It’s a lower-sodium, gluten-free option as well.
• **For the dipping sauce, my original recipe called for chili paste instead of sriracha sauce. Since this is a condiment I rarely use–and I figured it might be one that others would have to buy just for this recipe–I tried several substitutes. Sriracha sauce is my favorite; the Thai red curry paste used in the meat mixture is delicious, too, for those who prefer no spiciness. All of these items can be found in the Asian section of most large grocery stores.

Jerk Chicken w/Mango Avocado Salsa

Whole 30 Jerk Chicken & Mango Avocado Salsa

https://www.asaucykitchen.com/jerk-chicken-mango-avocado-salsa/

Prep Time

15 mins

Cook Time

10 mins

Total Time

25 mins

Whole 30 friendly Jerk Chicken with a simple mango & avocado salsa - sweet, spicy, and packed with flavor. Paleo & Gluten Free

Course: Main Course 

Cuisine: Jamaican 

Keyword: jerk chicken 

Servings: 4 servings

Calories: 419 kcal

Author: Sarah

Ingredients

• 4 large boneless skinless chicken breasts

marinade

• 2 tablespoons melted coconut oil
• 3 green onions chopped
• 3 garlic cloves crushed
• 1 tablespoon freshly minced ginger
• 1 scotch bonnet or sub with another chili pepper for less spice. Scotch bonnets are SPICY so be warned*
• 1 sprig of fresh thyme
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground nutmeg
• 1 date seed removed
• juice from 1 lime
• 1 teaspoon salt and pepper or to taste

mango salsa

• 2 large mangos peeled pitted and diced
• 2 avocados diced and pitted
• 1/4 cup fresh cilantro finely chopped
• juice from 2 limes about 4 tablespoons
• 2 tablespoons chopped jalapeno pepper

Instructions

1. In a high powered blender or food processor, combine all of the marinade ingredients and process until fully combined and smooth.
2. Coat all four chicken breasts with the jerk paste. Place in a large ziplock bag and place in the fridge to marinate for a minimum of 20 minutes, preferably 2 hours.
3. When you’re ready to cook, take your chicken out of the fridge. Preheat a grill or skillet to high heat. When it’s up to temperature place the chicken on the hot grill or skillet. Cook each side for 4-5 minutes until it’s no longer pink in the middle.
4. Remove the chicken from the heat and let it rest for 5-10 minutes before cutting in. While it’s resting you can make your mango salsa.
5. Make your mango salsa by combining all the ingredients in a medium bowl.
6. Serve the chicken with rice or cauliflower rice and top with the mango salsa and enjoy!

Recipe Notes

cook time does not include marinating time

If you can't find scotch bonnets at your local supermarket, or you want a less spicy alternative you can use a jalapeno instead. Habaneros and thai chili peppers can also be substituted

Nutrition Facts

Whole 30 Jerk Chicken & Mango Avocado Salsa

Amount Per Serving

Calories 419 Calories from Fat 225

% Daily Value*

Total Fat 25g 38%

Saturated Fat 8g 40%

Cholesterol 72mg 24%

Sodium 722mg 30%

Potassium 1074mg 31%

Total Carbohydrates 26g 9%

Dietary Fiber 8g 32%

Sugars 13g

Protein 27g 54%

Vitamin A 25.5%

Vitamin C 72.5%

Calcium 3%

Iron 6.1%

* Percent Daily Values are based on a 2000 calorie diet.