Category Archives: Recipes

Red Curry Chicken Stir-Fry

There’s nothing that’s more comforting than a spicy, rich, and delicious Thai Red Curry. This recipe is 100% foolproof, quick, and absolutely delicious. It keeps well in the fridge during the week and also freezes exceptionally well. This recipe can also be customized based on your taste and dietary preferences. Feel free to change up the veggies, add more protein, or tone down the spice – it’s all up to you! You can’t go wrong.

Red Curry Chicken Stir-Fry

  • Servings: 5
  • Time: 30 mins
  • Difficulty: Easy
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Red Curry Chicken Stir-Fry

  • 2 Carrots, Sliced or Matchsticks
  • 1/2 Red Bell Pepper, Sliced
  • 1/2 Yellow Bell pepper, Sliced
  • 1 Zucchini, Strips
  • 1 Broccoli Crown, Roughly Chopped
  • Handful of Snap Peas, Roughly Chopped
  • Handful of Fresh Thai Basil
  • 2 Teaspoons of Canola Oil
  • 2 Cloves of Garlic, Minced
  • 1 Teaspoon Ginger, Minced
  • 3 Boneless, Skinless Chicken Breasts in Cubes (Can be increased or omitted)
  • 4.5 Tablespoons Red Curry Paste*
  • 2 400 mL Cans of Light Coconut Milk
  • 1 Teaspoon of Fish Sauce (Optional)
  • 1 Teaspoon of Sugar
  1. Chop vegetables and meat.
  2. Cook garlic and ginger in 1 teaspoon of oil over medium heat until fragrant.
  3. Add Chicken and cook fully. Once cooked, remove chicken and set aside.
  4. Cook red curry paste in 1 teaspoon of oil over medium heat for approximately 2-3 minutes. Add coconut milk, fish sauce, and sugar.
  5. Add chicken and veggies and bring to a boil.
  6. Once boiled, add Thai basil, stir, and remove from heat.

Vegetables should be cooked but not overly soggy. Depending on the brand of coconut milk that you use, your sauce may appear thin. There’s no need to add any thickening agents as the coconut milk will thicken naturally as it cools.

*This recipe is spicy. To tone down ths spice, decrease the amount of curry paste.

Nutritional Info (Per Serving): 314 Cal | 20 g Carb | 14 g Fat | 27 g Protein

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Bibimbap

You’re missing out if you’ve never had bibimbap. Seriously, it’s that good. It’s the first thing I order at any Korean restaurant. After weeks of prepping with chicken, I wanted to change things up  a bit. It was a glorious moment when I thought of prepping Bibimbap and it’s since become one of my staple meal prep recipes. Customize this recipe with the vegetables you enjoy eating and omit the meat completely if you’re vegetarian. It’ll still be delicious! By no means is this a completely authentic version of Bibimbap… But it’s a prep friendly version that’s still incredibly delicious.

Bibimbap

  • Servings: 5
  • Time: 1 Hour
  • Difficulty: Easy
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Bibimbap Recipe

  • 1 lb. Lean Ground Beef
    • 1 Tbsp Reduced Sodium Soy Sauce
    • 1 Tbsp Sesame Oil
    • 1/4 Tsp Minced Garlic
    • 1 Tsp Sugar (Optional)
    • 1.5 Tsp Sriracha Sauce (Optional)
  • 1 Bunch Fresh Spinach or 5-6 Cups of Baby Spinach
  • 2 Carrots, Matchsticks
  • 1 Zucchini, Sliced
  • 1-2 Large Shiitake or Portobello Mushroom, Sliced
  • 1/4 Medium Sized Red Cabbage, Chopped
  • For Each Vegetable
    • 1/2 Tsp Sesame Oil
    • 1/2 Tsp Minced Garlic
    • Pinch of Salt
  • 1.5 Cups Rice, Cooked
  • 5 Large Eggs
  • Sriracha Sauce (Optional)
  • Dried Seaweed, Cut in Strips (Optional)
  • Sesame Seeds to Top (Optional)
  1. Boil 1.5 cups of white or brown rice.
  2. Mix 1 tbsp soy sauce, 1 tbsp sesame oil, 1/4 tsp minced garlic, 1 tsp sugar, and 1.5 tsp sriracha sauce into learn ground beef. Hook in a non-stick skillet over medium heat until ground beef is fully cooked.
  3. In a large skillet over medium heat, add a few drops of sesame oil and half a tsp of minced garlic. Cook each vegetable for approximately 3-5 minutes. Do not over cook the vegetables. Once they are cooked, add a pinch of salt.
  4. Fry 5 eggs in a non-stick skillet.
  5. Arrange in containers. Top with egg, sriracha, and sesame seeds.

NOTE: Bibimbap is traditionally served with Kochujang sauce. The recipe can be easily found online. For the sake of convenience and time I substitute this with Sriracha.

Nutritional Informatin: 510 cals Per Serving | 62 g Carb | 32 g Protein | 15 g Fat

Tip: Some recipes call for boiling vegetables. That’s the best method if you’re going to eat this right away. However, I don’t suggest boiling the vegetables if you are prepping. They will get extremely soggy throughout the week.

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Fajita Quinoa Bowls

It’s easy to lose your flame after you’ve been prepping for a while. The same recipes week after week will leave you dreading your next meal. Don’t be afraid to change things up. It’ll keep prepping fun and exciting.

Asides from being fool-proof and incredibly delicious, the best thing about this recipe is that you can easily tweak it to suit your taste buds and your nutritional goals/needs. Want to increase your protein intake? Add more chicken. Decrease calories or carbs? Omit the quinoa. Try this recipe once and you’ll understand why it’s one of my staple meal prep recipes.

Fajita Quinoa Bowls

  • Servings: 5
  • Time: 1 Hour
  • Difficulty: Easy
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Chicken

  • 1 Tablespoon Avocado Oil
  • 3 Cloves of Garlic, Finely Chopped
  • 3 Boneless Skinless Chicken Breasts, Sliced (more if you want extra protein)
  • 1 Package Fajita Seasoning or Homemade Fajita Seasoning* (see recipe below)
  • 1 Onion, Sliced
  • 1/2 Red Bell Pepper, Sliced
  • 1 Green Bell Pepper, Sliced
  • 1/2 Jalapeno, Diced + 1/2 Jalapeno, Finely Sliced (Optional)
  1. Wash and cut vegetables. Slice chicken breast into strips.
  2. Add oil to pan and cook garlic until fragrant over medium heat.
  3. Add chicken and fajita seasoning. Cook for 2-3 minutes.
  4. Add onion, red and green peppers, and jalapeno and stir.
  5. Cook 10-15 minutes over medium heat or until chicken is fully cooked (internal temperature of at least 165° F).

Carb

  • 1 Cup of Quinoa or Rice
  • Water According to Packet Instructions (sub with chicken broth for extra flavour)
  1. Prepare according to directions listed on packet. Directions vary depending on type of quinoa/rice. Substitute water for equal parts chicken broth for enhanced flavour.

Black Bean & Corn Salad

  • 1 Can of Whole Kernel Corn, Drained
  • 1 Can of Black Beans, Drained
  • 1/2 Red Bell Pepper, Diced
  • Juice of 1 Lime
  • 2 Tablespoons Salsa
  • 1 Teaspoon Avocado Oil
  • 1/2 Teaspoon Onion Powder
  • 1/2 Teaspoon Garlic Powder
  • Salt and Pepper to Taste
  • Pinch of Cayenne Pepper (optional)
  1. Add all ingredients to a large bowl and mix.

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Grocery List

Meat

3 Boneless, Skinless Chicken Breasts

Produce

1 Red Bell Pepper
1 Green Pepper
1 Lime
1 Jalapeno (Optional)
1 Bulb of Garlic

Pantry Items/Spices

Avocado Oil
Quinoa or Rice
1 Can Whole Kernel Corn
1 Can Black Beans
1 Lime
Salsa
Onion Powder
Garlic Powder
Cayenne Pepper (Optional)
Salt
Pepper

Homemade Fajita Seasoning Recipe

1 Tablespoon Cornstarch
2 Teaspoons Chilli Powder
1 Teaspoon Salt
1 Teaspoon Paprika
1 Teaspoon White Sugar
1/2 Teaspoon Onion Powder
1/2 Teaspoon Garlic Powder
1/4 Teaspoon Cayenne Pepper
1/2 Teaspoon Ground Cumin

Stir spices together and store in a container or sealed ziplock bag.
* If using homemade seasoning, add according to your taste preference.

Nutritional Information: 423 Cal Per Serving | 62 g Carb | 11 g Fat | 28 g Protein

 

Slow Cooked Beef Curry with Egg Noodles

Busy on a Sunday? Slow cooker to the rescue! Add your ingredients, turn it on, and get on with your day! This delicious curry is easy to prepare, requires little attention, and leaves you with delicious meals throughout the week.

 

Slow Cooked Beef Curry & Egg Noodles

  • Servings: 5
  • Time: 3 Hours
  • Difficulty: Easy
  • Print

  • 2 Tablespoons Canola Oil
  • 1 Medium Onion, Sliced
  • 3 Cloves Garlic, Minced
  • 1 lb. Boneless Beef, Small Cubes
  • 6 Tablespoons Tomato Paste
  • 1 Packet of Coconut Cream
  • 1 Can of Coconut Milk
  • 1.5 Teaspoons Each: Turmeric, Paprika, Coriander Powder
  • 1 Teaspoon Salt
  • 1/2 Teaspoon Chilli Powder (Optional)
  • 6 Cups Water
  • 1 Package of Egg Noodles

Garnish:

  • Hard Boiled Eggs
  • Cilantro
  • Green Onions
  • Toasted Ramen Noodles
  • Lemon or Lime

Instructions:

  1. Heat two tablespoons of canola oil in a large skillet. Add onion and brown. Once onion is brown, add garlic and stir until fragrant. Add boneless beef and cook until beef has browned. Beef does not have to be fully cooked at this point
  2. Transfer contents of skillet into slow cooker. Add tomato paste, coconut cream, coconut milk, spices, and water.
  3. Set slow cooker on high for 2.5-3 hours or on low for 5-6 hours.
  4. Boil egg noodles according to package directions.
  5. Pour curry over egg noodles and garnish as desired.

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Chicken, Broccoli & Rice/Quinoa

 

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Over the past few months, it’s been interesting to see the varying combinations that people come up with each week. There’s those who post elaborate preps – coconut curries, schnitzels, and chicken Parmesan casseroles… And there’s those who post chicken, broccoli, and rice. Every. Single. Week. Take a glance through /r/mealprepsunday and you’ll see what a staple this combination is in the meal prep world.

There’s a lot of us out there who don’t understand the obsession with these three ingredients. For every person who posts a picture of their prep, there’s another who bashes it and complains about how overused the combo is.

Long story short, I decided to test it out myself to see what the rage was all about. Here’s my take:

Pros: Quick. Easy. Inexpensive. Doesn’t require elaborate ingredients.
Cons: Bland. Bland. Bland. Dry. (I can see why many of you are sick of this)

Despite being bland and dry, it was ridiculously convenient to prepare and the recipe had potential. I tried to kick it up a notch without losing the convenience factor. It’s still ridiculously easy, quick, and inexpensive but not bland or dry… I promise!

For those of you who continue to cringe at the thought of chicken, broccoli, and rice… Give it another shot. I promise this recipe won’t disappoint!

Grocery List/Ingredients

  1. 5 Chicken Breast (Less or more depending on how much you want in one meal)
  2. 1 Bunch of Broccoli or 1 Package Broccoli Florets
  3. 1 Bulb of Garlic
  4. 1 Lemon
  5. Brown Rice or Quinoa
  6. Chicken Broth or Bouillon Cubes (Optional)
  7. 1 Packet of Shake and Bake
  8. Your Favorite Sauce (Ex. BBQ, Hot Sauce, Chimichurri)
  9. Extra Virgin Olive Oil
  10. Salt
  11. Black Pepper

If you follow this guide, you should be finished prepping in just about an hour. 

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Get started on the rice or quinoa. Brown rice takes a while to cook (around 45 mins and requires little attention while it’s cooking. Follow package instructions.
  3. Coat chicken in your sauce of choice and proceed to ‘shake and bake’. Arrange chicken on a foil lined baking sheet and place it in the oven. Bake for approximately 20 minutes or until internal temperature reaches 170 degrees Fahrenheit.
  4. Rinse your broccoli and separate it into florets. Add all ingredients except for lemon juice and spread it out evenly on a foil lined baking sheet and place it in the oven. Bake for approximately 15 minutes or until florets are tender.
  5. Slice chicken breast if desired. Squeeze lemon juice onto broccoli. Distribute all ingredients equally amongst 5 containers.

 

Rice or Quinoa

1 + 1/4 Cup Rice or Quinoa
Chicken Broth or Water as listed on packet instructions

Prepare rice or quinoa according to packet instructions. For extra flavor, boil rice or quinoa with chicken broth instead of water.

Chicken

5 Chicken Breast
3 Tablespoons of your favorite sauce
1 Packet of Shake and Bake

Coat chicken with your sauce of choice. I prefer BBQ sauce. Coat chicken in shake and bake seasoning and arrange on a foil lined baking sheet. Bake at 400 degrees Fahrenheit for approximately 20 minutes or until the internal temperature of the chicken reaches 170 degrees Fahrenheit.

Broccoli 

1 Bunch of Broccoli or Broccoli Florets
2 Teaspoons Extra Virgin Olive Oil (EVOO)
1 Teaspoon Salt
1/4 Teaspoon Ground Black Pepper
2 Cloves Garlic
1/2 Teaspoon Lemon Juice

Toss Broccoli with all ingredients except for lemon juice. Bake at 400 for approximately 15 minutes or until Broccoli is tender. Squeeze lemon onto broccoli.

Lazy Tips

  1. Can’t figure out how to cook rice?
    Use a rice cooker.
  2. Can’t bear the thought of cleaning?
    Line your baking pans with foil… Toss the foil in the garbage after use… Voila.
  3. Too lazy to chop broccoli? Garlic?
    Buy pre-rinsed, pre-cut florets, and pre-minced garlic.
  4. Can’t keep track of cooking times?
    Set 3 timers. 1 for the rice, 1 for the chicken, and 1 for the broccoli.

Nutritional Information (Per Serving)
Cal 489 | Carbs 56 g | Fat 10 g | Protein 42 g

Salsa Chicken with Black Bean & Veggie Quinoa

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Salsa Chicken is a popular dish among meal preppers. It’s cheap, easy to prepare, and absolutely delicious. Best of all, it keeps well for an entire week. Pair it with Black Bean & Veggie Quinoa + your favorite veggie and you’ve got yourself a weeks worth of balanced meals! Whether you’re a prepping pro or a complete amateur, these fool proof recipes will leave you with delicious meals all week long! This step by step guide will help you get your meal prepping done as quickly and effortlessly as possible.

GROCERY LIST 

  • 2-4 Chicken Breast. [More if you want to increase your protein intake]
  • 1 can of Black Beans
  • 1 Jar of Salsa
  • 1 Red Bell Pepper
  • 1 Red Onion
  • 1 Jalapeno
  • 2 Limes
  • Olive Oil
  • Quinoa
  • Spices: Salt, Pepper, Paprika, Ground Cumin, Garlic Powder, Onion Powder, Chili Powder

STEP BY STEP GUIDE TO PREPPING IN LESS THAN 1.5 HOURS 

[Complete Recipes Below]

Step 1: Preheat your oven to 375 degrees F.

Step 2: Wash and dice 1 Red Bell Pepper & 1 Red Onion.

Step 3: In a dutch oven or baking dish, add all Salsa Chicken ingredients and cover. Place in oven for 1 hour if frozen or about 45 minutes if fresh. Keep track of time by setting a timer or writing down the time that your chicken went into the oven.

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Step 4: If your Quinoa is not pre-rinsed, rinse it now and set it aside. Add 1 tsp of oil to a small-medium sauce pan over medium heat. Add the rest of the red onion that you diced earlier and saute until it’s translucent. Add rinsed quinoa and let the quinoa toast in the pan for 2-3 minutes or until you hear popping sounds. If you rinsed your quinoa, it should be dry at this point. Add 2 cups of hot water and let it come to a boil. Once boiling, reduce heat to low, cover, and let cook for exactly 15 minutes. Set another timer or write down the time you covered the quinoa to keep track.

Step 5:  Cut 1/2 a jalapeno if you want a spicy kick added to your quinoa. If not, proceed to adding all your quinoa ingredients to a bowl. You can add everything but the quinoa… that should be cooking!

Step 6: Once the quinoa is done, add it directly to the bowl with the rest of the ingredients. You don’t need to let it cool. Voila! Your quinoa is done!

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Step 7: Once your chicken is done, you have a few options. You can either leave it whole, cut the breast pieces in half, or shred the chicken. I prefer to shred it so that the sauce coats all of it.

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Step 8: Portion your quinoa and chicken into 5 containers and refrigerate.

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Step 9: Give yourself a huge pat on the back… your prepping is done!

Note: It’s best to balance your meals by adding 1 carb + 1 protein + 1 veggie to every meal container. I paired this meal with a small spinach salad to get some greens in! Add your favorite veggie for a complete and balanced meal.

RECIPES 

Salsa Chicken 

  • 2-3 Chicken Breasts [Fresh or Frozen]
  • 1 + 1/2 Cup Mild or Medium Salsa [Preferably a low-sugar variety]
  • 1/2 of a Red Bell Pepper, Diced
  • 1/2 Red Onion, Diced
  • 1/2 tsp each: Paprika, Onion Powder, Garlic Powder, Ground Cumin
  • 1/4 tsp Chilli Powder (optional)

Preheat your oven to 375 degrees Fahrenheit. Combine all ingredients in a dutch oven or baking dish. Cover and bake for approximately 1 hour if chicken if frozen, 45 minutes if fresh. Shred chicken if desired.

Black Bean & Veggie Quinoa 

  • 1 Cup Quinoa
  • 2 Cups of Hot Water or Broth
  • 1 Cup Black Beans
  • 1/2 of a Red Onion, Diced
  • 1/2 of a Red Bell Pepper, Diced
  • 1/2 of a Jalapeno Pepper Without Seeds, Finely Sliced (Optional)
  • 1+2 tsp Olive Oil
  • Juice of 1.5 limes
  • 1/2 tsp each: garlic powder, ground cumin, onion powder
  • Dash of Black Pepper

Rinse Quinoa unless it has been pre-rinsed and set aside. Saute red onion in 1 tsp of olive oil over medium-low heat until translucent. Add quinoa and cook for 2-3 minutes until you hear popping sounds. Quinoa should be slightly toasted. Add 2 cups of hot water/broth and bring ti a boil. Once boiling, cover, reduce heat to low and allow to cook for 15 minutes. Combine all other ingredients in a bowl. When quinoa is cooked, add quinoa and mix.

381 Cal Per Serving: 47 g Carbs, 7 g Fat, 37 g Protein

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I’m All About the Zoodles

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There’s several substitutes for pasta out there and I’ve tried them all. Shirataki noodles, Konjac noodles, and every other ‘miracle noodle’ in between. Tons of people rave about miracle noodles but I haven’t been able to get past the texture and smell that comes with them. I’ve tried boiling the smell out, coating with copious amounts of sauce, and rinsing for ridiculous amounts of time. I just can’t do it. Spaghetti squash has always proved to be a great alternative to pasta but I don’t have the patience to watch something bake for 40 minutes. The day I discovered Zoodles was a great day. Really, really great day.

Zoodles are an amazing alternative to pasta. They don’t have a funny texture or smell and can be prepared in under 5 minutes. Yes, that’s correct – under 5 minutes! I often include Zoodles in my Sunday meal prep to get in a good serving of veggies and to ‘volumize’ my meals. The human mind is a powerful thing. Add volume to your meals using low cal foods and your mind will trick you into feeling super satisfied at the expense of just a few calories.

While Zoodles are a great pasta alternative for those looking to cut carbs, they’re equally as great for those looking to balance their macros and keep their carbs in check. A pasta dinner with garlic bread would provide me with more carbs than I need or want on an ordinary day. Zoodles and garlic bread, however, balance out perfectly.

Now, let’s get started on preparing Zoodles!

How to Prep Zoodles
Simply wash your zucchini and cut the ends off. You can get your zucchinis into Zoodles by using one of the following:

  • A Spiralizer
  • A Julienne Peeler
  • A Sharp Knife

Spiralizing zucchinis is the quickest and easiest way to prepare Zoodles. A spiralizer is a good investment if you find yourself eating Zoodles on the regular but not at all necessary.

Julienne Peelers are great. You can find them at most department stores for about $4.00. Simply run your julienne peeler along the zucchini lengthwise and you’ll have yourself some Zoodles in no time. Stop peeling once you get to the core of the zucchini.

A Sharp Knife will do just as great of a job as spiralizing or using a julienne peeler. Cut the zucchini in thin slices (lengthwise) and then cut the slices into individual Zoodles. You can cut them as thick or as thin as you like them. Just make sure to avoid the core as it’s quite soggy.

Despite the slight difference in appearance and shape, they all taste great.

L-R: Spiralized, Julienne, Sliced

Once you prep your Zoodles, you can either cook them (see below) or add them directly to your meal containers. The microwave will cook the Zoodles when you reheat your meal. Experiment with this and see what you prefer.

How to Cook Zoodles
Heat a skillet with a small amount of your oil of choice over medium-high. Add your zoodles and cook for 2-3 minutes. Do not overcook your Zoodles! The last thing you want is mushy zucchini. Add your favorite seasonings. My foolproof trio is a pinch of salt, a pinch of pepper, and a pinch of garlic powder. Tastes great every time.

If you are adding a sauce to your zoodles, make sure you have reduced your sauce. Any sauce can be reduced by placing it in a sauce pan and heating until water evaporates and it thickens. This is crucial. The high moisture content of zucchini causes them to release water. A reduced sauce + released liquid will create the perfect consistency.

How to Store Zoodles
Zoodles can be stored in any meal prep container. It’s best to use glass or a BPA-free plastic.

How long can I store Zoodles for?
I would suggest storing Zoodes for a maximum of 3-4 days. They’re quick and easy to prep so a second mid-week Zoodle prep will keep things fresh all week long.

What should I top my Zoodles with?
The sky is the limit! Any meat, seafood, or veggies will go great with Zoodles. One of my favourite Zoodle recipes is my Mushroom & Shrimp Zoodles.

Mushroom & Shrimp Zoodles

Shrimp & Mushroom Zoodles [Low Cal]

  • 1 tsp. oil of your choice (I prefer Avacado Oil)
  • 1 clove of minced garlic
  • 10 shrimp, peeled and deveined
  • 6 cremini mushrooms, sliced
  • 2 zucchinis worth of zoodles
  • 3/4 tsp Cajun seasoning (add less or more to suit your preference)
  • 1/2 tsp onion powder
  • 1/4 tsp smoked paprika
  • 1/4 tsp crushed chilies (optional)
  • salt to taste

Begin by heating oil in medium sized skill on medium heat. Add minced garlic and cook until fragrant. Add mushrooms and cook until the mushrooms develop a caramel color and have reduced in size. Add shrimp and dry spices and cook until the shrimp is fully cooked. This should take about 3-4 minutes. Remove shrimp and mushrooms from skillet. In the same skillet, add your Zoodles and cook for about 2 minutes. Remove from skillet and plate. If desired, top with fresh Parmesan cheese. Serves 2.

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