So Whats Cooking? Good Looking?
Y'all, my friend is so busy with her entrepreneurial life style, I decided to take it upon myself to give her a few recipes to mix and match for a 5 day meal prep. This women is literally a human robot so squeezing in time to cook every day is nearly impossible. It's like, she wakes up, and God flips her switch to go beast mode. I'm a women who wears many hats and I understand how time could be of the essence. Our lifestyles are completely different but I found this easy for me, so hopefully she likes it too - if she doesn't, then let's pray she'll gain one recipe that she likes to make.
So here I am customizing her first meal prep by me @PorcitasApron Okkuur..
If you'er an early bird like me this is what your schedule could look like. Here's my personal schedule. You can change this schedule according to your lifestyle. In this blog we are only focused on the 12:00pm meal prep options.( If you'd like to know more about food scheduling check out my previous blog on Food Scheduling and Holistic Eating).
7:00am Smoothie
8:00am Breakfast (keep it lite )
10:00am Morning Snack (fruits, Nuts, Seeds)
12:00pm Lunch (meal prep) I like this to be my heaviest meal
3:00pm Afternoon Snack
6:00pm Dinner (Salad)
7:00pm Late Snack
Meal Prep 1
Garlic Cream Chicken w/ Roasted Veggies and Quinoa
Chicken Recipe inspired by Darius cooks
Making the chicken
1 pack Chicken Breast (boneless & skinless)
10 cloves of garlic, sliced
4 tablespoons of butter
1 tablespoon of Kosher salt
½ tablespoon of black pepper
3 cups of chicken broth
3 cups of heavy cream or almond milk
1 good pinch of red pepper flakes
½ teaspoon of fresh basil
The juice and zest of 1 lemon
To start, heat a skillet over medium high heat. Then, melt the butter.
Add in the chicken breast and cook on both sides until browned, but
not cooked through. Then, into the pan with the chicken breast add in
the chicken broth and heavy cream. Then, season with sliced garlic,
salt, pepper, red pepper flakes and basil. Cook on medium high heat
until the chicken has cooked through.
To finish, remove the chicken from the pan and set aside. Cook the
sauce on high heat until it’s thick. Then, add in the lemon juice and
lemon zest. Lastly, add back the chicken to warm through and serve.
Quinoa recipe
This is literally my secret recipe! You're special so I'll share with
you lol! Its so simple Fe!
Ingredients
2 tbsp oil of your choice
1/2 cup tri color pepper chopped (yellow, red, orange i like the mini ones)
1 garlic clove diced
1/3 cup spinach
1/3 cup mushrooms
3 cups veggie broth or any broth you'd like
2 cups Quinoa rinsed
1 tsp sea salt
1 tbsp of you favorite seasoning (I like adobo, all spice, and creole
seasoning)
Instructions
In a medium pot, bring heat to medium. add garlic, peppers, mushroom,
sauté for 2 mins. Add seasonings stir for 1 min. Add rinsed quinoa, let
cook for 2 mins while stirring. Add veggie broth. bring to a boil.
once boiled stir in spinach bring heat to low cover with a lid and let cook for 10-15
mins. or until al dente
Rosted Veggies
This is so good and so simple your going to kick yourself for not doing sooner.
Ingredients. ( really you can use any veggies you have in the fridge
the more the better)
Broccoli
zucchini Sliced
squash Sliced
asparagus chopped
brussels split
carrots chopped
butternut squash chopped
red onion chopped
mushroom
garlic diced
olive oil
salt
pepper
seasonings of your choice. really season
Instruction
In a large baking sheet, layer veggies drizzle olive oil. add
seasonings and pop in the oven for 15- 20 mins!
C'mon somebody!!!!!
Look at God!
Meal Prep 2
Honey Garlic Glazed Salmon with Oven Roasted Citrus Asparagus and A Wild Rice Stir Fry
Ingredients
5 6-oz salmon fillets (5 day prep)
1/3 c. honey
1/4 c. amino liquids
2 tbsp. lemon juice
2 tbsp. dijon mustard
2 tbsp. brown sugar
1 tsp. red pepper flakes
3 tbsp. extra-virgin olive oil
1tsp ground black pepper
3 cloves garlic, minced
1 lemon, sliced into rounds
1/4 cup butter (your choice)
Pinch of Kosher salt
Marinading your salmon
In a medium bowl mix:
Butter
olive oil
amino liquids
lemon juice
peper
salt
honey
minced garlic
brown sugar
dijon mustard
red pepper flakes
Instructions:
Lay slices of lemon rounds on the bottom of a baking pan, place salmon on top of lemon rounds, pour marinade mixture all over the salmon. Let Salmon marinate in the fridge for 1 hour basing it every 20 mins. 15 mins prior to going in the oven remove pan from the fridge to bring it back to room temperature.
Set oven to broil. Broil salmon for exactly 10mins then base the salmon, covering it with the sauce its been cooking in. After basing, cook salmon for additional 5-7 mins.
Serve with asparagus and wild rice.
Oven Roasted Citrus Asparagus
Ingredients
1 bundle of asparagus
1 tbs garlic powder
1 tbs onion powder
1 tsp salt
zest of an orange
2 tbsp crushed pistachios
Instructions
After rinsing your asparagus, cut the base off each spare. Place asparagus on baking sheet. Drizzle oil of your choice. season with garlic powder, pepper, sea salt and crushed pistachios. Grate the skin of an orange to sprinkle over the spares. Toss spares around in seasoning evenly. Set oven to 400 degrees for approximately 15 mins or until tips become chard.
Wild Rice Stir Fry
Ingredients
Rice
6 cups water
2 cup wild rice
1 bay leaf
2 tsp salt
Stir fry
3 tbsp oil
1/3 cup red onion
1/3 cup red bell pepper
1/3 cup fennel or cabbage
2 stalks of green onion
1/2 tbs salt
1sp pepper
1 tbs onion powder
1 tbs garlic powder
pinch of cheyenne
1/3 cup water
2 tbsp liquid aminos
Instructions
Rice
Soak 2 cups of wild rice for 24 hours. (I feel wild rice has a bad rep because people aren't cooking it properly). Soaking the rice will help bring out its flavor.
In a medium pot add water, bay leaf, salt, and already soaked wild rice. Bring heat to medium high, cover and let it cook for 1 hour 30mins or until you see most of the brown disappearing and turning lighter.
Stir Fry
Add oil to a medium pan. bring heat to medium. when oil is hot, first add onions, green onion,. cook onions until translucent. add salt an pepper to taste. add 1/3 cup water. Turn heat up just a little. cook for 3 mins.
Add cooked rices and 3 tbsp oil, continue to stir for 3 mins. Add 2 tbsp liquid aminos. cook for 5 mins, continue to stir. Remove from heat and serve.
Loaded Plantain & Avocado Salad with Homemade Scallion Vinaigrette
Load that salad up hunny!! Go crazy!
Ingredients
FOLLOW ME: LAYER YOUR SALAD IN THIS ORDER
Bed of lettuce of your choice ( I like mesclun salad mix)
Cucumbers
Olives
Cherry tomatoes
Red onion
Artichoke
Avocado
Sweet Plantain
Seeds ( pumpkin, sunflower, hemp seeds)
Nuts (almonds, walnut, pistachio)
Cilantro
Top with your favorite seasonings!
You can have whatever you'd like!!
Instructions
Slice a rip plantain in four sections down the middle. add 1/2 a cup of oil to a medium frying pan, bring heat to medium. Once oil is hot place plantain in the pan cook on each side until golden.
Instructions for the scallion vinaigrette:
Just add 1 cup of chopped scallions, 2 cloves of garlic, 1 pinch of
salt, 1 pinch of pepper, a tablespoon of red wine vinegar, a splash of
Dijon mustard and half a cup of olive oil to a blender. Mix until
smooth and pour over a simple garden salad.
Powwwwwwwwwwwwwwww! Thats a lot of yumminess!!! Hope you enjoyed these recipes. Until next time.
Just feed me and call me pretty
Blessing and Love
Porctia.
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