Healthy Chicken Fajitas Meal Prep Meal Prep On A Budget (Just 3.37!) • A Sweet Pea Chef from www.asweetpeachef.com
Description
Meal prepping has become a popular trend among people who want to eat healthy, save money, and avoid the stress of cooking every day. It involves planning and preparing meals in advance and storing them in the fridge or freezer for later consumption. In this article, we will share 5 easy meal prep recipes that you can make in no time and enjoy throughout the week. These recipes are perfect for busy people who want to eat delicious and nutritious meals without spending hours in the kitchen.
Prep Time and Cook Time
All the recipes listed below have a prep time of 10-15 minutes and a cook time of 30-40 minutes, depending on the recipe. You can easily make them on a Sunday afternoon and have ready-to-eat meals for the entire week.
Ingredients
The ingredients for each recipe are simple and easy to find at any grocery store. You can also customize them based on your preferences and dietary restrictions. Here are the ingredients for each recipe: 1. Chicken and Vegetable Stir-Fry: chicken breast, assorted vegetables (such as broccoli, bell peppers, and carrots), garlic, soy sauce, sesame oil, cornstarch, salt, and pepper. 2. Quinoa and Black Bean Salad: quinoa, black beans, tomatoes, red onion, corn, cilantro, lime juice, olive oil, cumin, chili powder, salt, and pepper. 3. Sweet Potato and Black Bean Burrito Bowl: sweet potato, black beans, brown rice, avocado, salsa, cilantro, lime juice, salt, and pepper. 4. Turkey and Vegetable Chili: ground turkey, assorted vegetables (such as onions, bell peppers, and carrots), canned tomatoes, tomato paste, kidney beans, chili powder, cumin, garlic powder, salt, and pepper. 5. Salmon and Asparagus Bake: salmon fillets, asparagus, lemon, garlic, olive oil, salt, and pepper.
Equipment
To make these recipes, you will need basic kitchen equipment such as a cutting board, knife, mixing bowls, measuring cups and spoons, and baking sheets. You may also need a skillet or a pot for some of the recipes.
Method
1. Chicken and Vegetable Stir-Fry: In a large skillet or wok, heat sesame oil over medium-high heat. Add chicken and cook for 5-7 minutes or until no longer pink. Remove chicken from skillet and set aside. Add vegetables and garlic to the skillet and cook until tender. In a small bowl, whisk together soy sauce, cornstarch, salt, and pepper. Add chicken back to the skillet and pour in the soy sauce mixture. Cook until the sauce thickens and coats the chicken and vegetables. 2. Quinoa and Black Bean Salad: Cook quinoa according to package instructions. In a large bowl, combine cooked quinoa, black beans, tomatoes, red onion, corn, and cilantro. In a small bowl, whisk together lime juice, olive oil, cumin, chili powder, salt, and pepper. Pour the dressing over the salad and toss to combine. 3. Sweet Potato and Black Bean Burrito Bowl: Preheat oven to 400°F. Peel and cube sweet potato into small pieces. Toss with olive oil, salt, and pepper. Spread sweet potato on a baking sheet and roast for 20-25 minutes or until tender. In a large bowl, combine cooked brown rice, black beans, roasted sweet potato, avocado, salsa, cilantro, and lime juice. Season with salt and pepper. 4. Turkey and Vegetable Chili: In a large pot, heat olive oil over medium heat. Add ground turkey and cook until no longer pink. Add vegetables and cook until tender. Add canned tomatoes, tomato paste, kidney beans, chili powder, cumin, garlic powder, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-30 minutes. 5. Salmon and Asparagus Bake: Preheat oven to 400°F. In a large bowl, toss asparagus with olive oil, garlic, salt, and pepper. Spread asparagus on a baking sheet. Season salmon fillets with salt and pepper and place on top of the asparagus. Squeeze lemon juice over the salmon. Bake for 12-15 minutes or until salmon is cooked through.
Notes
These recipes are versatile and can be adapted to your liking. You can add or remove ingredients as per your preference. You can also double or triple the recipe to make more servings.
Nutrition Info
All the recipes listed below are healthy and nutritious. They are high in protein, fiber, vitamins, and minerals. Here is the nutrition information for each recipe: 1. Chicken and Vegetable Stir-Fry: 350 calories, 30g protein, 20g carbs, 15g fat, 4g fiber. 2. Quinoa and Black Bean Salad: 300 calories, 10g protein, 45g carbs, 10g fat, 12g fiber. 3. Sweet Potato and Black Bean Burrito Bowl: 400 calories, 10g protein, 60g carbs, 15g fat, 15g fiber. 4. Turkey and Vegetable Chili: 350 calories, 25g protein, 40g carbs, 10g fat, 10g fiber. 5. Salmon and Asparagus Bake: 400 calories, 30g protein, 10g carbs, 25g fat, 5g fiber.
Recipes FAQ
Q: Can I freeze these meals? A: Yes, you can freeze these meals for up to 3 months. Just make sure to store them in an airtight container. Q: Can I use a different protein in these recipes? A: Yes, you can substitute the protein for any other type of meat, tofu, or legumes. Q: Are these recipes gluten-free? A: Most of these recipes are gluten-free, except for the chicken and vegetable stir-fry. You can use gluten-free soy sauce or tamari to make it gluten-free.
Recipe Tips
- Use a variety of vegetables to make the meals colorful and nutritious. - Cook the protein and vegetables separately to avoid overcooking or undercooking. - Season the meals generously with herbs and spices to enhance the flavor. - Store the meals in individual containers for easy grab-and-go options. - Be creative and experiment with different combinations of ingredients to find your favorite meal prep recipes.
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