Food Prep to eat healthy and quickly all week!

Menu:
chicken piccata
spicy chicken tortilla soup
quinoa burrito bowls
buffalo chicken chili
mini apple rosemary turkey meatloaves

Grocery Shopping list for this menu.

It’s freezing in central Ohio and there is more than a foot of snow on the ground, so I’ve been turning to my comfort foods and hearty chili and soups a lot lately. They are also great recipes to double and freeze half for later — double the food, half the time is a big bonus in my book! 

This week includes homework. Before you start prepping food, you need to pre-cook 6 chicken breasts in the crockpot with:
  • 32oz chicken broth/stock
  • 1/4 t salt
  • 1/2 t ground pepper
  • 1/2 t garlic powder
  • 1 1/2 t onion powder

Once cooked, shred two pieces and set aside for the quinoa burrito bowls and save the remainder of the chicken and broth for prep day. I usually do this in the morning before church then prep in the afternoon.

We are starting food prep with lots of chopping this week. Almost all of our recipes call for onions and garlic, as well as apples, carrots and celery, so start by chopping all of these and put them in bowls by recipe, ie. put the carrots, celery, onion and garlic for the Buffalo Chicken Chili in one bowl and the onions and apples for the turkey meatloaves in another.
Food preparation

Chopped Vegetables

Now that all of that is done, drizzle EVOO in your soup pot and add ground chicken. Once that is cooked, add in your bowl of chopped veggies, bay leaf, paprika, salt and pepper and cook 7-8 minutes until soft. Next add your chicken stock and tomatoes. Cook for another 8-10 minutes.

While the chili is finishing up, line your muffin pans with foil cups. Then get a large mixing bowl and mix together all of the ingredients for your mini turkey meatloaves. Fill each muffin up, then cover with foil and write the directions on the foil with a marker — 425 for 20-25 minutes.

Mini Turkey Meatloaf Prep

Now your chili should be done. Take it off the heat and pour in large freezer bags. Depending on the size of your family and when you want to eat it, you can freeze half and put the other half in the refrigerator after it’s cooled. Wash your soup pan.
Buffalo Chicken Chili

Spicy Chicken Soup

Next up in the Spicy Chicken Tortilla Soup. Start by adding your onion and garlic to your soup pan with a swirl of EVOO. Once that starts to get slightly browned, stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream and the broth and shredded chicken from the crockpot. Simmer 30 minutes.

While that is simmering, in another pot, make your quinoa – one cup of quinoa and two cups of water for 15 minutes.

While the quinoa and soup are cooking, now we will prep for the chicken piccata. Take out your chicken breasts and pound them out pretty flat. Put a piece of Press & Seal between each piece and place in the freezer bag then refrigerate or freeze depending on when during the week you plan to serve this meal. In another storage bag, add flour, salt and pepper. You will use this to coat the chicken when you are ready to cook it. In a small baggie, mix the chicken stock, lemon juice, lemon zest and garlic. Refrigerate. Once the chicken is cooked, you will pour this in the pan to make the sauce.
 
Chicken Picatta
By now the quinoa and soup should be done. Put the quinoa in a storage container in the refrigerator. For the soup, you can do the same as the chili.
Cooked Quinoa

Cooked Quinoa

My recommendation on any dish with cooked chicken is to eat it within 2-3 days or freeze it. If it sits in the refrigerator any longer, it starts to taste gamey.

Congratulations! You just completed your food prep and you have five delicious meals ready to eat this week, giving you much more time in the evenings. Comment below and let me know what you think!
Chicken Picatta

Chicken Picatta

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