Zucchini Spirals with Corn Medley
Author: admin
Squash Spirals with Broccoli Stir Fry
Squash Spirals with Broccoli Stir Fry
Equipment
- knife
- cutting board
- spatula
- wok
Ingredients
- 1 package (10oz) squash spirals
- 2 cups fresh broccoli florets
- 1/4 cup red onions (diced)
- 1/4 cup shredded carrots
- 2 tbsp coco aminos
- 1/4 tsp garlic powder
- 1 tbsp olive oil
- 1 tsp sesame oil
Instructions
- Add olive oil to the saute pan on medium-high heat and saute the red onion until it softens
- Next add the broccoli and squash and saute for 4 to 5 minutes until tender
- Season the veggies with garlic powder
- Then, the coco aminos (or soy sauce) and mix well
Scrambled Eggs with Sausage and Kale
Scrambled Eggs with Sausage and Kale
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 4 each eggs
- 2 cups baby kale
- 1/4 cup red onions (diced)
- 1/2 cup cherry tomatoes (sliced)
- 1 each pre-cooked sausage links (3 oz)
- 1 tbsp olive oil
- 1/4 tsp salt
Instructions
- Scramble the eggs in a bowl
- Add oil to a saute pan on medium-high heat and saute the sausage slices until they are golden brown (about 2 to 3 minutes).
- Next, add the red onion, cherry tomatoes, and kale and stir until they soften
- Remove the mixture from the pan
- Add the scrambled eggs into the pan and cook for 3 to 5 minutes until the eggs have set
- Serve the eggs with the vegetable and sausage mixture
Open Faced Omelette
Open Faced Omelette
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 4 each eggs
- 1 cup kale
- 1/4 cup cherry tomatoes (sliced)
- 1/4 cup red onion (diced)
- 4 slices turkey bacon (pre-cooked and diced)
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Scramble the eggs in a bowl
- Add oil to a pan on medium-high heat
- Saute the turkey bacon until golden brown (about 4 to 5 minutes). Then remove it from the pan and set it aside. Next, add the red onion, cherry tomatoes, and kale. Stir until all the veggies soften
- Remove the veggie mixture from the panÂ
- Next, add the scrambled eggs into the pan. Swirl the eggs around the pan until it fully covers the whole pan
- Sprinkle the turkey bacon and vegetable mixture back on top of the eggs
- Place a lid on top to cover the pan and let it steam through for 3 to 5 minutes until the eggs have cooked and firmly set on top
Hard Boiled Eggs with Asparagus and Cherry Tomatoes
Looking for a quick, delicious, and energizing meal that fits perfectly into your busy schedule? Look no further! Our 15-Minute Asparagus and Egg Delight is a game-changer for those on the go. Bursting with vibrant flavors and nutritious goodness, this recipe requires just a handful of ingredients and minimal prep time. Picture this: perfectly seasoned asparagus roasted to perfection, accompanied by soft-boiled eggs with creamy yolks, all topped off with juicy cherry tomatoes. The combination of savory paprika, aromatic onion powder, and zesty garlic powder adds an extra kick that will tantalize your taste buds. Whether you’re rushing out the door or taking a well-deserved break, this dish is a speedy solution without compromising on taste. Get ready to indulge in a wholesome meal that’s as delightful as it is time-efficient – because being busy should never mean sacrificing flavor!
Hard Boiled Eggs with Asparagus and Cherry Tomatoes
Ingredients
- 4 oz asparagus
- 4 each eggs
- 1 cup cherry tomatoes
- 1 tbsp olive oil
- paprika, onion powder, garlic powder
- salt and pepper
Instructions
Pre-Cook (Mise En Place)
- Gather your equipment: sauce pan, cutting board, knife
- Boil water into a sauce pan
- Preheat the oven/toaster oven on 400F
- Slice the cherry tomatoes
- Cut the asparagus into small one inch pieces and season with 1 tsp paprika, 1 tsp onion powder, 1 tsp garlic powder, 1 tsp salt and pepper, place on a sheet pan, and drizzle with 1 tbsp of olive oil
Cooking Method:
- Add the eggs to the boiling water and reduce the heat to medium
- Cook the eggs for 5 to 6 minutes
- While the eggs are boiling, place the asparagus in the oven and roast for 10 minutes
- When the eggs are finished, let them cool for a few minutes before peeling and slicing in half
- Remove the asparagus from the oven and serve them with the eggs, topped with fresh cherry tomatoes
Beef Cauliflower Fried Rice with Fried Egg
This delicious and healthy twist on traditional fried rice, replaces the typical rice with cauliflower rice for a lower-carb, higher-nutrient alternative. this cauliflower fried rice recipe offers a delightful combination of savory beef, crunchy rice, and a creamy fried egg yolk.
Cauliflower fried rice is a quick and easy dish to cook up that stores well and reheats great as well. If you’re meal prepping this for lunch at work, the fried egg may be better cooked through. Or you can simply cook the egg when you’re ready to reheat the rest of the dish.
Cauliflower offers a ton of reasons to substitute it in for rice. Cauliflower fried rice is going to be lower in calories, gluten free, and easier to digest. This makes the recipe perfect for a workday lunch. It’ll fill you up with delicious, nutritious food without weighing you down or making you feel sluggish.
Beef Cauliflower Fried Rice with Fried Egg
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 10 ounces ground beef (lean)
- 2 each eggs
- 3 cups cauliflower rice
- 1/2 cup shredded carrots
- 1/4 cup red onion (diced)
- 1/3 cup coco aminos
- 2 cloves garlic (minced)
- 1 tbsp olive oil
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1/8 tsp pepper
Instructions
- Add olive oil to the saute pan on medium-high heat. Add the red onion and saute until it softens. Then, add the garlic ground beef. Season with garlic powder, onion powder, salt and pepper. Constantly stir the ground beef until it browns and fully cooks (about 6 to 7 minutes)
- Next, add the cauliflower, carrots, and cabbage and continue to stir until they soften (about 3 to 5 minutes)
- Then, season with coco aminos and mix well
- Remove from the pan and set aside in a serving dish
- Heat another pan on medium-high heat and add 1 tbsp of olive oil. Crack the eggs into the pan and cook for 3 to 5 minutes until the egg whites have fully cooked through
- Place the eggs on top of the cauliflower rice
Salmon with Cucumber Bacon Slaw
This meal prep baked salmon is one of the easiest ways to cook salmon and is incredibly nutritious. Cooking the bacon and salmon in the same sheet pan at the same time makes this so much faster and easier to clean up. Salmon provides lean protein and healthy fats, making it an excellent meal prep choice to maintain muscle mass and support a healthy metabolism.
The cucumber bacon slaw not only adds flavor to the dish but also introduces a variety of textures and colors. The cucumber balances the turkey bacon with a refreshing flavor and complements the richness of the meal prep baked salmon. The slaw can also keep the fridge nicely so you can make multiple servings at the beginning of the week and pair it with proteins to complete meals.
incorporating this meal prep baked Salmon with Cucumber Bacon Slaw into your routine offers an amazing combination of nutritiousness, flavor, and convenience. This meal prep recipe provides essential nutrients for a healthy life as well as tasting fantastic. It’s a delicious and easy choice for those striving to maintain a balanced and nutritious diet amidst the demands of a busy lifestyle.
Salmon with Cucumber and Bacon Slaw
Equipment
- knife
- cutting board
- mixing bowl
- sheet pan
- oven
Ingredients
Salmon and seasonings
- 12 oz salmon
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Cucumber Salad
- 2 slices turkey bacon
- 1 each cucumber (diced)
- 1 each lemon
- 1/4 cup mayonaise
- 1 tbsp chives (chopped)
- 1/4 tsp salt
- 1/8 tsp pepper
Instructions
Salmon and Bacon
- Preheat your oven to 400F
- Place the salmon on a sheet pan and season it with paprika, garlic powder, onion powder, and salt and pepper. Coat it with olive oil
- Place the bacon next to the salmon on the same sheet pan
- Place the sheet pan in the oven for 15 minutes until the salmon cooks through
- Remove both the salmon and turkey bacon from the oven
- Let the turkey bacon cool for a few minutes and then chop into small pieces
Cucumber Salad
- In a bowl, add the diced cucumber, cooled bacon, lemon juice, chives, and mayo. Season with salt and pepper Mix until the cucumber is fully coated with the mayo
- Serve the cucumber mixture with the salmon
Ground Beef with Chayote Squash
Ground beef is an incredibly versatile protein, we’ve written about it before. Ground beef with Chayote Squash is a delicious and healthy meal that’s easy to meal prep. Ground beef is one of the easiest ingredients to cook properly, it takes well to tons of different seasonings, and cooks quickly. The other reason ground beef is so popular, it’s affordable. Ground beef is one of the most accessible protein options. That’s why we love it for meal prepping. Ground beef is an essential part of the busy week meal prep routine.
Chayote squash brings a fresh and unique dimension to your culinary repertoire. Its mild, crisp texture and slightly sweet flavor make it a versatile addition to a wide array of recipes. This tropical vegetable is also packed with essential nutrients, including vitamins, minerals, and dietary fiber, making it a healthy choice for those looking to maintain a balanced diet. Mixed with ground beef, the chayote provides a nice crunch and absorbs the flavors from the spices very well. It’s easy to balance the flavor of the squash so this dish is well balanced and if you need to tweak the seasonings to your preferences you can always adjust the recipe.
Ground beef with Chayote Squash is a great way to introduce squash into your meal prep and it’s quick to whip up. It’s perfect for lunches at work or a quick family dinner. You can adjust the volume for more meals and the dish maintains its texture and flavor after reheating days later.
Ground Beef with Chayote Squash
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz ground beef (lean)
- 1 each chayote squash (cut into 1/2 inch cubes)
- 1/2 cup cherry tomatoes (sliced)
- 1/4 cup red onions (diced)
- 1/2 cup tomato sauce
- 1/4 cup chopped cilantro
- 1/4 cup Coco Aminos
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1 tbsp olive oil
Instructions
- Preheat your Saute Pan on Medium High Heat
- Add oil to the saute pan and saute the red onions until they soften. Next, add the ground beef and season with salt. Cook until golden brown (about 6 to 7 minutes)
- Next, add 1/4 cup coco aminos, garlic powder, and onion powder and mix well
- Then, add the tomato sauce and chayote squash and stir the mixture
- Cook until they soften (5 to 7 minutes)
- Then add the cherry tomatoes and cilantro at the end as garnish
Stir Fry Beef with Pears and Vegetables
Stir Fry Beef with Pears and Vegetables is a delightful dish that offers a ton of reasons to be a staple in your meal-prep repertoire. This stir fry recipe perfectly balances between savory and sweet flavors, making it a delightful combination for your taste buds. The tender slices of beef, paired with the natural sweetness of ripe pears, create a harmonious flavor profile that’s both satisfying and unique. The bell peppers, mustard greens, and red onions add vibrancy and round out the meal’s nutritional balance. This stir fry beef with pears recipe is fun and easy to cook at home and will become a welcome addition to your meal prep routine.
Meal prepping this recipe is quick and can make any amount that you want so it’s perfect for weekday lunches. Batch cooking stir fry lets you control the portion sizes and saves a ton of time during busy weeks.This dish reheats exceptionally well, maintaining its flavors and textures, and can be customized to suit your dietary preferences.
Stir fry beef with pears is incredibly nutritious as well. Pears provide dietary fiber, vitamins, and antioxidants which assist in digestion and the immune system. Lean beef is an excellent source of protein that helps with weight management and fills you up faster for longer. You won’t get hungry as quickly which is one reason it’s great for lunch. You can feel full without feeling sluggish for the rest of the day.
Stir Fry Beef with Pears and Vegetables
Equipment
- knife
- cutting board
- spatula
- wok
Ingredients
- 12 oz beef strips
- 1 each orange bell pepper (sliced)
- 2 cups mustard greens (chopped)
- 1/4 cup red onions (diced)
- 1 each pear (thinly sliced)
- 1/4 cup coco aminos
- 1/4 tsp garlic powder
- 1 tbsp olive oil
Instructions
- Wash and rinse the mustard greens, drain them, and chop into large chunks
- Add olive oil to the saute pan on medium-high heat and add the beef and red onions and stir fry until golden brown (cook for 5 to 7 minutes until the meat cooks through)
- Add the 1/4 cup of coco aminos and seasonings and mix well
- Next, add the bell peppers and mustard greens and cook until they soften (about 3 to 5 minutes)
- At the end, add the fresh pears and mix in with the beef and vegetable mixture
Grilled Beef and Roasted Veggies
Grilled beef with roasted veggies is a perfect meal prep for week day dinners and the leftovers make great meal prepped lunches. Deliciously marinated with a blend of spices, you likely already have in the spice rack, and olive oil makes this recipe flavorful as well as low calorie. The recipe is very versatile and can be adapted to a ton of combinations of spices, proteins, and vegetables. We use flank steak in our recipe however ribeye or sirloin will work as well. You just need to adjust your cooking times based on the thickness. Learning the cooking method and balancing the grilled beef with roasted veggies and the spice blend will open up a whole new set of combinations. That’s why we love this versatile recipe.
In this recipe we use an indoor grill/griddle for our grilled beef and the same cooking instructions apply to any grill as long as you set your heat appropriately.
Bell peppers and squash are great vegetables for roasting. The flavors are smooth and bold enough to blend well with the spices and a flavorful protein. Many different veggies can work in this recipe though. Try your own combinations the next time you make our grilled beef and roasted veggies recipe.
Grilled Beef and Roasted Veggies
Equipment
- knife
- cutting board
- tongs
- indoor grill pan
- oven
Ingredients
- 12 oz flank steak
- 1 each orange bell pepper (sliced)
- 1 each red bell pepper (sliced)
- 1 each zucchini squash (sliced into coins)
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Preheat the oven to 400F
- Preheat the indoor grill on medium-high heat
- In a small bowl, mix together seasonings
- Marinate the flank steak with half of the seasonings and coat with half of the olive oil
- Place the beef on the preheated indoor grill and sear the beef on each side for 2-3 minutes
- Remove the beef from the indoor griddle/grill and place it on a sheet pan.
- Place the veggies on a sheet pan next to the beef and drizzle with the rest of the olive oil and sprinkle them with the rest of the seasonigns
- Place the sheet pan in the oven for 15 minutes until the beef cooks all the way to an internal temperature of 145F.
- After the beef cooks, let it rest for a few minutes before slicing into thin strips
Zucchini Spirals with Corn Medley
Equipment
Ingredients
Instructions