FOOD PREP MENU – April 23, 2014


Monday – Chicken Power Bowl
Tuesday – Coconut Chicken Strips with Apricot Sauce and Quinoa with Sweet Potato and Green Beans
Wednesday –  Asian Lettuce Wraps
Thursday – Asian Salmon
Friday – Quinoa Taco Bake

Grocery Shopping list for this menu.

Let’s get two meals out of the way super quick so we can feel very accomplished. It’s the little things that keep me going.

Get one of your storage bags and write Coconut Chicken on it. Then add your flour and unsweetened coconut. Done! Not really but almost … now you need to cut your chicken breasts into strips and put those in another storage bag and put them in the refrigerator. Now you really are done with the Coconut Chicken until you are ready to cook it.

Next let’s prep the Asian Salmon. (This is probably our FAVORITE recipe at Food Prep Headquarters!) Grate all of your ginger. You are going to need it for two recipes. Then get another storage bag and measure out the olive oil, rice vinegar, soy sauce, sesame oil, brown sugar, ginger and garlic. Seal it and put it in the refrigerator until you’re ready to prepare it.

Two recipes out of the way … feels pretty good doesn’t it??

Now let’s peel and chop our sweet potatoes and get them in the oven. Preheat the oven to 350 while you prep. Once you’ve chopped them, put them in a storage bag and drizzle with olive oil and shake. Then pour on a foil-covered baking sheet. Put them in the oven for 20-30 minutes. At the same time, put 5-6 eggs in the oven to make hard-baked eggs for your Power Bowl. Click here for Alton Brown’s Hard-Baked Eggs. (I will never hard boil eggs again! Also I bake mine right on the rack not in muffin tins.)

Let’s also put our quinoa and rice on the stove top to cook.

Now that we have all of that happening, let’s spend some time chopping. Chop all of your onions, garlic, jalapenos, peppers, scallions and water chestnuts. Also drain and rinse your black beans and garbanzo beans.

You may have to stop periodically to take things out of the oven or off of the stove as they finish.

Let’s start with the Asian lettuce wraps. I took a few liberties with this recipe. For one it called for ground chicken not ground chicken breast. I used ground chicken breast and it turned out fine. The recipe also calls for microwaving the chicken until it’s no longer pink. Well, that didn’t happen either. I just went ahead and cooked it through in a skillet. Again it turned out fine.

In a large skillet, cook your ground chicken through making sure it crumbles. Once it is cooked, line a bowl with paper towels and transfer it to the bowl to drain. Then in a storage bag, add your chicken, bell pepper, onion, garlic, hoisin sauce, ginger, salt and pepper. In a separate smaller bag, add your water chestnuts and rice. Put both bags in the refrigerator and we are finished with meal #3.

Asian Lettuce Wraps

Asian Lettuce Wraps

Now let’s pop our garbanzo beans in the oven to bake while we work on our next recipe. Put your garbanzo beans in a storage bag with a drizzle of olive oil and mix to coat, then pour them out onto a foil covered baking sheet and season with salt. Bake at 350 for 35-40 minutes until crispy.

While that is baking, let’s make the quinoa taco bake. Follow the recipe directions through assembly, then cover with foil and store in the refrigerator until the day you want to serve it, and then bake it.

 Roasted Red Peppers

Fire Roasted Red Peppers

Next let’s put our chicken breasts on to cook in a large skillet on the stove. Add a little olive oil to the pan and season them with salt and pepper. Brown each side and cook through. Once it is finished, slice it and store it in the refrigerator.

While that is cooking, you can toss together your Sweet Potato and Green Bean Quinoa. In a storage container, mix your quinoa, baked sweet potato cubes, chopped green beans, dried cranberries, walnuts, onion and salt & pepper then drizzle with olive and store in the refrigerator.

And finally let’s make the dressing for our Power Bowls. Combine the juice of two lemons, 6 tablespoons of extra virgin olive oil, 2 tablespoons of honey, 1 clove of minced garlic and salt and pepper. Shake or whisk and store in the refrigerator. All the ingredients for the Power Bowl are ready and can be combined when you are ready to serve it.

Chicken Power Bowl

Chicken Power Bowl

DONE! Five delicious meals to last you for an entire week and probably plenty of leftovers for lunch too.

Please give us your feedback on how food prep is going for your family. What works? What doesn’t? What are your favorite meals? Have you found any great time-saving tricks?