Category: Stovetop

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Cinnamon Toast Quinoa Crunch with Strawberries

breakfast quinoa

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients!

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breakfast quinoa

Why we enjoy this sweet quinoa breakfast for meal prep

While we often enjoy quinoa as a stand-in for rice at dinner time, we’re sharing the love for this superfood and giving it a deserved spot at our table as a healthy breakfast option

  • It is super nutritious just like oatmeal. It’s high in protein and contains high fiber, it is gluten-free, and easy to digest.
  • This breakfast quinoa is a great vegetarian, gluten-free option for breakfast.
  • It’s super fluffy and you can dress it up with whatever toppings and other nutritious fruits you enjoy.

The PrepYoSelf Newsletter

What You’ll Need to Prepare Quinoa for Breakfast

  • Quinoa: Use any color you have on hand.
  • Fresh Fruit: We used strawberries, but any kind of fruit will work just fine.
  • Dried Fruit: We mixed in raisins for added texture, but you can any dried fruit or even toasted coconut.
  • Nuts: We used Pecans, but other options include chopped walnuts or almonds
  • Spices: Cinnamon, nutmeg, or hazelnut will work.
  • Honey: You can also use maple syrup, agave nectar, and even add a dash of vanilla.
  • Oil: We used olive oil to help toast the pecans, but you can also use coconut oil.
Bowl with quinoa and strawberries.

How to Prepare Quinoa for a Healthy Breakfast

  1. Boil water and add the quinoa. Lower the heat to low medium and cover the pot with a lid.
  2. Let the quinoa simmer and cook until it is fluffy.
  3. Meanwhile, add oil to a saute pan and toast the pecans. After the quinoa cooks, add it to the pan.
  4. Mix in the cinnamon, raisins, and honey.
  5. Top it off with fresh strawberries.

Reference the recipe card below for detailed instructions.

Bowl with quinoa and strawberries.

Meal Prep Tips for Breakfast Quinoa

  • Cooking Tip: Rinse your quinoa before cooking it because it has a coating that can make it taste bitter or soapy. If it still appears watery after 10-15 minutes, remove the lid to cook it until the water fully absorbs.
  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days.
  • To Reheat: Heat them in the microwave until they warm through.
  • Extra Ingredients: If you have leftover quinoa, mix it in with your scrambled eggs or use it as a filling for omelettes. Add it to soups or chili, use it instead of rice for fried rice, or as a salad topper instead of croutons.
Glass meal prep containers storing quinoa and strawberries.
Breakfast Quinoa

Cinnamon Toast Quinoa Crunch with Strawberries

Tasty breakfast quinoa recipe with toasted nuts and dried fruit that taste just like cinnamon toast!
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • boiling pot
  • saute pan
  • spatula

Ingredients
  

  • 2/3 cups dry quinoa
  • 1.25 cups water
  • 1 tablespoon olive oil
  • 2 tablespoons raisins
  • 2 tablespoons pecans (chopped)
  • 3 tablespoons honey
  • 1/4 teaspoon cinnamon powder
  • 1 cup strawberries

Instructions
 

  • Boil the water and add the quinoa. Lower the heat to low medium and let it cook for about 15 minutes covered. Afterward, fluff it with a for,k
  • Next, add olive oil to a saute pan and toast the pecans for about a minute. Add the cooked quinoa and sprinkle with cinnamon.
  • Add the raisins and drizzle the quinoa with honey. Mix it all together.
  • Top off the quinoa with fresh strawberries.

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Oven Baked Oats with Apricots and Berries

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Frequently Asked Questions

Is quinoa a grain?

Quinoa is actually a seed but it is known for its grain-like texture and can be prepared and eaten like a grain.

What does quinoa taste like?

Quinoa is mildly nutty in flavor and can be flavored for both sweet and savory dishes.

Is quinoa good for diabetics?

Quinoa can be beneficial for people with diabetes because it has fiber and protein which can both contribute to helping keep blood sugars under control. It also has a lower glycemic index than white rice making it a great substitute.

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Beef Stir Fry with Garlicky Chinese Broccoli

beef and chinese broccoli

Try Chinese Broccoli in your next stir-fry dish. Discover how to prep this nutritious green vegetable for your next weekly meal prep.

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Round plate with steak strips and Chinese broccoli.

What is the difference between broccoli and Chinese broccoli?

  • Chinese broccoli is in the same family as broccoli, Brassica Oleracea. However, it has thick stems, small florets, and large flat leaves

  • Chinese broccoli also has a more bitter flavor than regular broccoli

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To Make Chinese Broccoli with Beef Stir Fry, You’ll Need

  • Sirloin Steak: You will want to cut your steak into thin strips so that it cooks quickly during the stir fry

  • Chinese Broccoli: If you can’t find Chinese broccoli, you can also make this recipe with broccolini or regular broccoli

  • Garlic Cloves: Use fresh garlic for this recipe. Cut them into slivers. This is what gives the “garlicky” flavor to the recipe.

  • Soy Sauce: You can also use Oyster sauce which is a syrup-like sauce used in Chinses Cuisine and made from oyster extract

  • Oil: You can cook with olive oil and also add sesame oil for extra flavor

Glass meal prep container with steak strips and Chinese broccoli.

How to prepare Beef and Chinese Broccoli Stir Fry

  1. Prepare the Vegetables: Cut the broccoli into one-inch pieces and slice the garlic into slivers.

  2. Cook the Meat: Add oil to a hot wok and saute the beef strips until fully cooked. Season with the soy sauce.

  3. Cook the Vegetables: Remove the beef strips from the wok and add the broccoli. Cook the Chinese broccoli until they get tender, then add the garlic slivers and cook until they are toasted.

  4. Add back the beef: Add the beef strips back to the wok and drizzle with sesame oil.

Reference the recipe card below for detailed instructions.

Round plate with steak strips and Chinese broccoli.

Meal Prep Tips for Beef and Chinese Broccoli Stir Fry

  • Shopping: When buying Chinese broccoli, avoid selecting the ones with flower blossoms because they will be less tender

  • Prepping: Wash the broccoli thoroughly because it can be sandy and have loose dirt. Trim the bottom of the stems if they look dry.

  • Cook option: You can cook them directly in the stir fry, however, they are a bit tough, so you can blanch them in boiling water before cooking them in the stir fry. This will also get rid of some of the bitterness.

  • To serve: Serve with steamed rice or cauliflower rice for a low-carb option.

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality. Perfect for weekly meal prep.

Round plate with steak strips and Chinese broccoli.

Beef Stir Fry

Beef Stir Fry with Garlicky Chinese Broccoli

A low-carb beef stir fry with garlicky Chinese broccoli that is light, fresh, and delicious!
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • tongs

Ingredients
  

  • 12 oz sirloin steak (thinly sliced strips)
  • 6 oz chinese broccoli
  • 2 garlic cloves (peeled and sliced into slivers)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the broccoli bottom stems (about 1 inch) and discard. Then, roughly chop the rest of the broccoli into 3 inch lengths.
  • Add olive oil to a wok on medium-high heat and saute the beef strips. Season with soy sauce and cook until they are golden brown and fully cooked (about 5 to 7 minutes). After they cook, scoop them out of the wok and set them aside.
  • Next, add the Chinese broccoli to the wok and saute them for about 3 to 5 minutes until the broccoli is soft and tender. If they are still a bit tough, add a dash of water to help steam the broccoli.
  • Then, add the garlic slivers and stir them around until they are toasted. Finally add back the beef strips. At the end, drizzle with sesame oil and mix well

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Frequently Asked Questions

Can Chinese broccoli be eaten uncooked?

Yes, the leaves, stalks, and florets can be prepped and eaten raw in many dishes such as salads or slaws.

How long does Chinese broccoli last?

It can be stored unwashed in an open plastic bag in the fridge for about 7 to 10 days.

Where can I buy Chinese broccoli?

You can find it in most Asian specialty stores.

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Pineapple BBQ Chicken and Cauliflower Rice

pineapple bbq chicken

Baked Pineapple BBQ Chicken with Creamy Coconut Cauliflower Rice is a delicious weeknight dinner idea you’ll love.

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Round plate with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

We grew up in a household eating cuisines with tropical flavors. Fruit was often part of savory dishes. I guess you can say it was a great way to sneak fruit into our meals!

For this recipe, we used basic ingredients that we already had on hand and prepped them in a way to create a yummy, sweet, sour, and savory flavor combination. Perfect for a weeknight dinner idea.

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Here’s What You’ll Need for Baked Pineapple BBQ Chicken

  • Chicken Breasts: We used thinly sliced chicken breasts so that they can cook faster and cut down the prep time. You can also use chicken tenderloins for this recipe

  • Pineapple: We often have frozen pineapple on hand for smoothies, but you can also use canned or fresh pineapple

  • BBQ Sauce: Use your favorite pre-made bbq sauce such as honey or hickory smoke flavor

  • Red Onions: You can also use yellow or white onions, but we like using red onions to add color

Round plate with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

How to Make Pineapple BBQ Chicken

  1. Preheat the oven to 400F.

  2. Place the chicken in a baking dish and coat it with the bbq sauce.

  3. Add the pineapple chunks and red onions on top.

  4. Sprinkle the chicken with the seasonings.

  5. Bake everything in the oven for 20-25 minutes until the chicken is fully cooked.

Reference the recipe card below for detailed instructions.

Glass meal prep container with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

What to Serve with Baked Pineapple BBQ Chicken?

  • We wanted to keep the meal tropical, so we served it with creamy coconut cauliflower rice.

  • While the chicken bakes, saute cauliflower rice on medium-high heat. Add the coconut milk and seasonings and cook until the sauce thickens.

  • After the chicken cooks, serve it on top of the cauliflower rice and garnish it with freshly chopped cilantro.

Glass meal prep containers with bbq baked chicken breasts topped with pineapple, red onions, and served on creamy cauliflower rice. weeknight dinner idea

bbq pineapple chicken

Pineapple BBQ Chicken and Coconut Cauliflower Rice

Sweet and Savory Oven Baked Pineapple Chicken served with a Creamy Coconut Cauliflower Rice is a delicious and tropical dish that you'll enjoy during your work week.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • tongs
  • spatula
  • baking dish
  • oven

Ingredients
  

Pineapple BBQ Chicken

  • 12 oz chicken breasts (thinly sliced)
  • 1 cup pineapple (frozen)
  • 3/4 cup bbq sauce
  • 1/4 cup red onions (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Coconut Cauliflower Rice

  • 2 cups cauliflower rice (frozen)
  • 1/4 cup coconut milk
  • 1/4 cup cilantro (chopped)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Preheat the oven to 400F. Place the chicken in a baking dish. Coat the chicken with bbq sauce. Top it off with the pineapple and red onions. Sprinkle it with the seasonings.
  • Bake in the oven for 20-25 minutes (flipping the chicken halfway through). Cook until it reaches an internal temperature of 165F.
  • Meanwhile, add oil to a saute pan on medium high heat and saute the cauliflower rice for about 3 to 4 minutes until it heats through and softens. Pour in the coconut milk and add the seasonings. Continue to stir until the sauce thickens.
  • After the chicken cooks, serve it with the cauliflower rice and top it off with freshly sliced cilantro. Enjoy this tropical delight!

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Frequently Asked Questions

What can I use instead of bbq sauce?

If you don’t like bbq sauce, you can mix together soy sauce with lemon and honey and marinate the chicken with it. For this recipe, mix together 2 tbsp soy sauce, 1 tbsp of lemon, and 1 tbsp of honey.

What can I serve with pineapple bbq chicken?

You can serve it with regular roasted cauliflower, mashed potatoes, or rice pilaf.

What if I don’t have pineapple?

Mango and oranges will also work well because they also have the tangy flavors that pineapple has and will work well with the sweetness of the bbq sauce.

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Fried Egg With Apple and Sausage Hash

fried egg and sausage hash

There is nothing more comforting than a hearty, apple & sausage hash for breakfast. Topping it off with a sunny-side-up egg brings it all together.

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Plate with a crispy fried egg served with diced apples and chicken sausage.

One of our favorite things to order for brunch is a hash that usually consists of some sort of savory protein such as sausage or corned beef cooked with crispy diced potatoes. For this recipe, we used chopped breakfast sausage and sauteed diced apples instead of potatoes. The apple swap adds sweetness to this savory meal and it’s also a great way to add fruits to your morning meal.

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Ingredients & Swaps

  • Breakfast Sausage: We chose chicken breakfast sausage and diced it up for our protein, however, you can use any other savory breakfast protein such as turkey crumbles or even chopped deli meat

  • Apples: We used diced apples instead of potatoes, however, if you’re not into the whole hot fruit thing, you can also use sweet potato. The sweet potato will be a great combo of the sweet and savory to this meal. Pick an ingredient that you can chop up into small pieces.

  • Eggs: If you’re not much of an egg person, or are just simply not up for frying up eggs, you can substitute with a stack of fluffy pancakes or waffles

Plate with a crispy fried egg served with diced apples and chicken sausage.

How to Make Apple & Sausage Hash with Fried Egg

  1. First, dice up the apples and sausages into small pieces.

  2. Next, add oil to a heated saute pan and crack your eggs into the pan. Cook until the egg whites are firmly set and the yolk reaches your desired runniness. You can also flip it over with the spatula to let the yolk cook faster.

  3. Then, remove the egg from the pan. Using the same pan, add the diced sausage and apples and saute them until golden brown.

Reference the recipe card below for detailed instructions.

Glass meal prep containers storing a crispy fried egg served with diced apples and chicken sausage.

Meal Prep Tips for a Delicious Hash and Fried Eggs

  • Prep Tips: When you are cutting up your hash ingredients, be sure to cut them up into small dice so that they can cook faster in the pan. This will also ensure they crisp up quickly in the pan.

  • Cooking Tips: When cooking your eggs, you can use a spoon to baste the oil on top of the yolk to help it cook faster. You can also cover the pan with a lid and the steam will help cook the top of the eggs quickly.

  • Storage: Store the meal in an air-tight container in the refrigerator for up to 3 to 4 days. Place the fried egg on top of the apple & sausage hash in your meal prep container.

  • To Reheat: Heat them in the microwave until they warm through.

  • To Serve: Add sliced avocado to the meal or top off your hash with shredded cheese. You can also enjoy this meal with fresh fruit. Serve it up with toast or an English muffin to dip into the creamy yummy yolk.

Glass meal prep containers storing a crispy fried egg served with diced apples and chicken sausage.

Eggs and Sausage

Fried Egg with Apple and Sausage Hash

Crispy sweet and savory breakfast hash topped with a sunny side up egg to bring it all together.
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 1 red apple
  • 2 chicken breakfast sausage patties (2.5 oz each)
  • 2 large eggs
  • 1 tablespoon olive oil

Instructions
 

  • Dice the red apples and sausage patties into small half-inch squares.
  • Next, add oil to a saute pan on medium heat and crack the eggs into the pan. Cook until the egg whites firmly set (about 3 to 5 minutes). Use a spoon to baste the oil on top of the egg yolks to help them cook through
  • Remove the eggs from the pan and set it aside. Then, add the diced sausage and apples into the pan and saute them until they are golden brown (about 3 to 4 minutes)
  • Serve the sausage and apple hash on top of the fried eggs.

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Frequently Asked Questions

What ingredients can you use in a breakfast hash?

Start with choosing a protein, typically a leftover or pre-cooked meat. Add potato and other vegetables such as diced onions or bell peppers, if you like.

Is it bad to eat eggs every day?

For most healthy adults, you can eat 1 to 2 eggs a day. They are a great source of vitamins, however, they are also high in cholesterol, so you will need to factor in how much cholesterol you get from other meals in your diet.

What are the different types of eggs?

Sunny side-up eggs are fried with the yolk up and not flipped. For over easy, over medium, and over well, the egg is flipped. The yolk is still runny for over easy, slightly runny for over medium, and cooked well done for over well.

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Lentil Soft Tacos

lentil taco

Simple vegetarian lentil tacos are a great way to incorporate plant-based meals into your weekly meal prep.

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Round plate with three lentil street tacos topped with cherry tomatoes and fresh cilantro.

If you’re eating on a budget, but still looking for tasty meals, then try incorporating some plant-based dishes such as lentils into your weekly meal prep. They are a low-cost ingredient but still packed with protein, fiber, and other nutrients.

Lentils are a delicious alternative for meat in comfort dishes like soups, chilis, and stews. But they also work well in dishes like soft tacos. In general, all you have to do is combine the lentils with your choice of liquid, bring it to a rapid boil, then reduce the heat to a simmer over medium heat for about 20 to 30 minutes. Their neutral flavor profile makes them adaptable to a range of flavors.

The PrepYoSelf Newsletter

To Make These Lentil Soft Tacos, You’ll Need

  • Dried Lentils: You can use any kind, the most common you’ll find are red or green. For this recipe, we used red lentils

  • White onions: You can also use red or yellow onions

  • Vegetable broth: We wanted to keep this vegetarian, so we opted for vegetable broth.

  • Corn tortillas: You can also serve this over steamed rice

  • Cilantro: Other herbs such as green onions or basil will also be tasty options

  • Cherry tomatoes: Feel free to use Roma tomatoes. The cherry tomatoes add nice fresh flavors to this meal

  • Seasonings & Oil: We used chili powder, cumin, garlic powder and cooked it in olive oil

Round plate with three lentil street tacos topped with cherry tomatoes and fresh cilantro.

Easy steps to Make Vegetarian Lentil Soft Tacos

  1. First, rinse your lentils and make sure to drain them.

  2. Add oil to a heated pan and start sauteing the onions until they soften.

  3. Next, add the lentils, seasonings, and broth. Bring the liquid to a boil.

  4. Once it comes to a boil, reduce the heat to a simmer.

  5. Cover the pan with a lid and cook until the lentils are tender.

  6. Uncover the pan and add the chopped cilantro and cherry tomatoes.

  7. Serve inside the corn tortillas.

Reference the recipe card below for detailed instructions.

Saute pan with cooked lentils and cilantro.

Meal Prep Tips for Vegetarian Lentil Tacos

  • To serve: Feel free to serve with avocado, salsa, or pico de gallo. Instead of corn tortillas, you can use regular flour tortillas or even serve with a side of rice or even cauliflower rice

  • To store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the cooked lentils separate from the corn tortillas until you are ready to eat them to keep the tortillas from getting soggy

  • To reheat: The lentils can be reheated in the microwave

Glass meal prep containers with three lentil street tacos topped with cherry tomatoes and fresh cilantro.

lentil tacos

Vegetarian Lentil Soft Tacos

This vegetarian lentil taco is a great alternative to meat tacos. It's a great source of protein and is also a budget-friendly meal.
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Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 0.75 cups dried lentils (rinsed)
  • 1/4 cup white onions (diced)
  • 2 cups vegetable broth
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tbsp olive oil
  • 6 mini corn tortillas
  • 1/4 cup cilantro (chopped)
  • 1 cup cherry tomatoes (sliced)

Instructions
 

  • Add olive oil to a saute pan on medium high heat and saute the onions until they soften. Then, add the lentils and seasonings and stir it around for one minute. Pour in the broth and bring it to a boil.
  • Once it comes to a boil, reduce the heat to low-medium. Cover the pan with a lid and let it simmer until the lentils are tender (about 25 to 30 minutes).
  • After they are tender, let it cook uncovered until the lentils thicken. Add the chopped cilantro and cherry tomatoes and mix well. Fill the corn tortillas with a scoop of the cooked lentils and enjoy!

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Frequently Asked Questions

Do you have to soak lentils before cooking?

No, they do not require to be soaked, but you do want to rinse them in cold water to remove the debris, and then drain them.

Are dried lentils good for you?

In combination with a well-balanced diet, incorporating lentils can help lower cholesterol and protect against diabetes. They are also a good source of fiber which helps with your digestive system.

Can I use canned lentils?

Yes, they can be a quick alternative, but look for those with low sodium content and rinse them before using them. But they cook so quickly, that we prefer the dried lentils and are also cheaper in cost.

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Citrus Shrimp Quinoa Spinach Salad

shrimp quinoa salad

This citrus flavored shrimp quinoa with spinach salad is a fresh and easy lunch meal prep that you can prep for yourself in less than 20 minutes!

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Rectangle plate with shrimp, quinoa, spinach, and mandarin oranges.

Reasons Why We Love This Shrimp Quinoa Spinach Salad

  • This salad has vibrant flavors paired with a powerhouse of nutrients.

  • The shrimp and quinoa pack in the protein.

  • The combination of the fruity mandarin orange and nutty spinach brings in healthy antioxidants and an array of vitamins and minerals.

  • The pecans also provide a good source of protein, healthy fats, and fiber.

The PrepYoSelf Newsletter

Ingredients You Need

  • Shrimp: We love using pre-cooked shrimp for salads because it makes meal prep easy. Shrimp is also low calorie, but high in protein.

  • Quinoa: You can use any color.

  • Spinach: This ingredient is rich in iron, Vitamin C and E, potassium, and magnesium which all contribute to supporting immune function.

  • Tomatoes: This fruit adds sweet and tangy flavors and it’s also good for protecting heart health.

  • Mandarin Oranges: You can use fresh oranges or any other citrus fruit such as grapefruit.

  • Pecans: We love adding nuts to our salads to add a crunchy texture but it is also a good source of healthy fat.

  • Vinaigrette: We made a homemade vinaigrette with the ingredients used in this recipe, but you can also use your choice of store-bought vinaigrette.

Rectangle plate with shrimp, quinoa, spinach, and mandarin oranges.

How to Make Shrimp Quinoa Spinach Salad

  1. First, prepare the quinoa in boiling water on the stovetop.

  2. While the quinoa is cooking, you can mix together the ingredients for the homemade vinaigrette.

  3. After the quinoa cooks, let it cool for a few minutes.

  4. Then, in a mixing bowl, mix together all of the ingredients and drizzle them with the vinaigrette.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with shrimp, quinoa, spinach, and mandarin oranges.

Meal Prep Tips for Citrus Shrimp Quinoa Salad

  • Ingredient Tips: If you are using frozen pre-cooked shrimp, it is best to defrost the shrimp in the refrigerator the night before for the best quality.

  • Batch Cooking Tips: We often use quinoa in meal prep, so you can also make a bigger batch in advance and freeze it in an air-tight container and store it up in the freezer for up to 3 months. All you have to do is defrost it as needed for your weekly meal prep.

  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. However, do not pour the vinaigrette over the salad until you are ready to eat the meal so that it does not get too soggy.

  • To Serve: This meal can be served chilled.

  • Extra Ingredients: Leftover oranges can be used in smoothies, and pecans can be used up in baked goods or eaten as a snack. Use shrimp in other recipes such as pasta, soft tacos, or roasted veggies.

Glass meal prep containers with shrimp, quinoa, spinach, and mandarin oranges.

Shrimp Salad

Citrus Shrimp Quinoa Spinach Salad

This quick and tasty shrimp quinoa and spinach salad is perfect for a weekday lunch meal. It is high in protein and loaded with nutrients.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • boiling pot

Ingredients
  

Quinoa

  • 1/3 cup dried quinoa
  • 1 cup water

Salad Components

  • 12 oz large shrimp (frozen, pre-cooked, peeled & deveined)
  • 4 cups baby spinach
  • 1 roma tomato (diced)
  • 1 cup mandarin oranges (drained)
  • 2 tablespoon pecans (chopped)

Salad Dressing

  • 2 lemons (juiced)
  • 4 tablespoons olive oil
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Quinoa

  • Bring 1 cup of water to a boil in a boiling pot. Add the quinoa and lower the heat to medium. Cover the pot with a lid and cook for 15 minutes. After it cooks, fluff with a fork and let it cool

Salad Dressing

  • In a mixing bowl, add the juice of two lemons with olive oil, dijon mustard, honey, and the seasonings. Whisk together until the dressing is well blended

Salad Assembly

  • Defrost the shrimp according to the packaged instructions
  • In a bowl, add the shrimp, quinoa, spinach, diced tomatoes, and mandarin oranges, and chopped pecans
  • Pour over the dressing and mix all the components together

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Frequently Asked Questions

How to make quinoa taste good?

Use strong seasonings such as garlic powder, fresh herbs, and bold citrus flavors to boost the flavor of quinoa.

Is shrimp good for you?

Shrimp is low in calories yet rich in nutrients making it a great weight loss protein option. It is less than 100 calories for a 3 oz serving and provides about 20g of protein.

Is shrimp high in cholesterol?

A 3 oz serving contains 161 mg of cholesterol which makes most believe that it could easily increase the cholesterol in your blood. However, it also contains omega-3 fatty acids that promote heart health, and if eaten in moderation, it can be incorporated as part of a healthy and balanced diet.

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Steak Wrap with Air Fryer Eggplant Fries

steak wrap

Thinly sliced steak in a flatbread wrap served with crispy and golden Air Fryer Eggplant Fries!

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White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

This recipe is packed full of protein and nutrients and tastes like a delicious meal you ordered from a fancy restaurant.

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Steak Wrap Ingredients

  • Sirloin Steak: Purchase thinly sliced sirloin steak. You can also use flank steak or any steak of your choice.

  • Seasonings: We used garlic powder, dried oregano, and salt.

  • Veggies: We added sliced red onions, tomatoes, and baby spinach.

  • Flatbread Wraps: If you can’t find flatbread wraps, you can substitute with regular tortilla wraps or a pita.

White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

Air Fryer Eggplant Fries

  • Eggplant: Instead of regular potato fries, we wanted to use another kind of vegetable with our wrap, so we used eggplant. You can also slice up portobello mushrooms, yellow squash, or zucchini.

  • Eggs: This ingredient will help bind the breadcrumbs to the eggplant.

  • Breadcrumbs: You can use any kind such as panko breadcrumbs.

  • Seasonings: We used the same seasonings from the steak seasonings.

White rectangle plate with breaded eggplant fires and a steak wrap with yogurt sauce.

How to Make a Steak Wrap with Eggplant Fries

For this recipe, you are making the main dish, the side dish, and the sauce. We started with the Eggplant Fries first. Meanwhile, we marinated steak and cooked it on the indoor grill. While everything is cooking, we mixed up our yogurt sauce. Here are the three main components of this recipe:

Air Fryer Eggplant Fries

  1. Prepare the breadcrumb mixture: Whisk together the eggs with a little bit of water in one shallow bowl. In another bowl, mix together the breadcrumbs and seasonings

  2. Cut the eggplant: Slice the eggplant lengthwise into “french fry strips”

  3. Apply the breadcrumbs: Dip the eggplant in the egg mixture, then dredge it in the breadcrumbs

  4. Place in the Air Fryer: Arrange the fries in a single layer and spray with cooking spray. Cook until it is golden brown

Steak Wrap

  1. Heat an indoor grill on medium-high heat.

  2. Meanwhile, season the steak and coat it with olive oil.

  3. Sear the steak on the indoor grill on each side for a few minutes until you reach your desired doneness.

  4. Let the steak rest before slicing it into strips.

  5. Assemble your steak wrap with the toppings.

Yogurt Sauce

  1. In a small bowl, mix together the yogurt, lemon juice, and seasonings.

  2. You can also substitute the yogurt with sour cream or mayonnaise.

  3. Feel free to also add finely diced cucumbers, chopped fresh dill, or chopped chives to add more texture and flavors.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with breaded eggplant fires and a steak wrap with yogurt sauce.

Meal Prep Tips for A Steak Wrap and Eggplant Fries

  • Steak: Use thinly cut steak for this recipe so that it cooks quickly. You can also purchase seak and cut it into thin strips

  • Prepping thick steaks: If you have a meat mallet, you can pound thick steaks into 1/2 inch thickness

  • Wrap: If you don’t want to use a flatbread wrap, you can also use a lettuce wrap or serve the steak on top of salad mix for a lower carb option

  • Cook method variations: If you don’t have an Air Fryer, bake the eggplant fries in the oven at 425F and cook it for about 15 minutes, flipping the fries halfway through.

  • Reheating Eggplant Fries: It is best to reheat them in the Air Fryer at 350F for 2 to 3 minutes. Otherwise, they may become soggy if reheated in the microwave.

Plate with breaded eggplant fires and a steak wrap with yogurt sauce.

steak wrap

Steak Wrap with Air Fryer Eggplant Fries

Easy delicious Steak Wrap with crispy and golden brown Air Fryer Eggplant Fries
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • shallow plate
  • indoor grill pan
  • Air Fryer

Ingredients
  

Steak Wrap

  • 12 oz sirloin steak (thinly sliced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup red onions (sliced)
  • 1 roma tomato (sliced)
  • 1 cup baby spinach
  • 2 flatbread wraps

Air Fryer Eggplant

  • 1/2 eggplant
  • 2 large eggs
  • 1 cup breadcrumbs
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • cooking spray

Yogurt Sauce

  • 1/2 cup yogurt
  • 1 lemon (juiced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions
 

Eggplant Fries

  • In one shallow bowl, whisk together the eggs with 1/2 cup of water. In another shallow plate, mix together the breadcrumbs and seasonings.
  • Cut the eggplant lengthwise into 5 inch strips that are 1/2 inch thick. Dip the eggplant in the egg mixture, then dredge it in the breadcrumbs.
  • Arrange the coated eggplant in a single layer in the air fryer basket and spray with cooking spray on all sides. Cook in the air fryer for about 8 minutes at 375F until golden brown

Yogurt Sauce

  • In a small mixing bowl, add the yogurt and squeeze in lemon juice. Add the seasonings and mix well.

Steak Wrap

  • Meanwhile, marinate the steak with the seasonings and coat it with olive oil.
  • Heat an indoor grill pan on medium high heat and grill the steak on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F. Let the steak rest before slicing it into small strips
  • Spread some of the yogurt sauce on the flatbread and add the baby spinach. Layer the steak slices, sliced tomato, and sliced red onions on top. Serve with the eggplant fries and yogurt dipping sauce.

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Frequently Asked Questions

What are the health benefits of eggplant?

It is a low-calorie vegetable that provides fiber and a range of nutrients such as copper, manganese, and thiamine.

How to pick eggplant?

Pick an eggplant that is slightly firm, but not hard with a nice purple color on the outside.

Do I need to peel my eggplant?

No, the skin is entirely edible and provides many nutrients. However, some prefer to peel the eggplant because it can be tough with some larger eggplants.

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Easy Cauliflower Fried Rice

cauliflower rice

Easy, high protein, vegetarian cauliflower fried rice made in less than 15 minutes!

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Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

If you’re la huge cauliflower fan and love seeing it incorporated in tasty ways, then, you’ll appreciate this vegetarian “fried rice” recipe. Here’s why you’ll enjoy this recipe:

  • Super quick and simple, but still healthy and delicious at the same time

  • It’s a great high-protein vegetarian recipe

  • And..it’s fried rice without the guilt!

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To Prepare This Cauliflower Fried Rice, You’ll Need

  • Cauliflower Rice: You can make your own cauliflower rice, but to save time you can use pre-cut packaged options that can be found in the produce aisle or in the frozen section

  • Frozen Peas: You can use canned peas or frozen peas.

  • Shredded Carrots and Red Cabbage: These two ingredients add a variety of nutrients, but they also add beautiful colors to this dish

  • Aromatics: We used red onions and garlic, but you can also add green onions or shallots for this recipe

  • Seasonings: We seasoned our fried rice with coco aminos and sesame oil, but you can use regular soy sauce. If you want to add heat, you can also add chili oil

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

How to Make Cauliflower Fried Rice in Less Than 15 Minutes

  1. Add oil to a heated wok and stir fry the onions and garlic.

  2. Next, add the cauliflower rice and stir until they soften. Sprinkle with the seasonings.

  3. Finally, add the peas, carrots, cabbage, sesame oil, and coco aminos.

  4. Stir everything around.

Reference the recipe card below for detailed instructions.

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

Meal Prep Tips for Cauliflower Fried Rice

  • Vegetables: We used carrots and red cabbage, but you can use any kind of vegetables that you have on hand. Broccoli is also a good vegetable with a high amount of protein

  • Nuts: You can also add nuts for more protein such as cashews or peanuts

  • Herbs: To add flavor, you can also garnish with chopped green onions or fresh sliced basil leaves

  • Coco aminos: You can also substitute this with regular soy sauce

  • Added Protein: You can also add scrambled eggs to this recipe for more protein (note: adding eggs will turn the recipe into a vegetarian recipe instead of a vegan recipe)

Round plate with a colorful cauliflower fried rice with peas, carrots, and shredded cabbage.

cauliflower fried rice

Cauliflower Fried Rice

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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 cups cauliflower rice
  • 1 cup frozen peas
  • 1 cup shredded carrots
  • 1/4 cup shredded red cabbage
  • 1/2 cup red onions (diced)
  • 2 cloves garlic (minced)
  • 1/4 cup coco aminos
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 teaspoon sesame oil
  • 1 tablespoon olive oil

Instructions
 

  • Add 2 tbsp of olive oil to the saute pan on medium-high heat, then add the red onion, and garlic and saute until wilted.
  • Then add the cauliflower and saute for 5 to 7 minutes until softened. Season with garlic powder, onion powder, and pepper.
  • Finally, add the peas, shredded carrots, red cabbage, sesame oil, and coco aminos (or soy sauce). Stir all ingredients well for another 5 minutes.

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Frequently Asked Questions

Are peas high in protein?

Peas are a legume so they are a good source of protein. They provide about 2 grams of protein for ½ cup of serving.

Are peas good for weight loss?

They are relatively low in calories and packed with fiber and protein which is a great option for weight-loss diets.

What are the benefits of eating peas?

They are a good source of vitamins C, E, zinc, and antioxidants that can help strengthen your immune system along with a balanced diet.

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Grilled Balsamic Steak Salad with Sweet Potato

balsamic steak

Some things are just meant to be just like this Balsamic Glazed Steak Salad with Savory Sweet Potato Wedges!

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Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Prepping tasty meals can be challenging, especially if you’re short on time. But meal prepping in advance can help set you up for success during the week. You’ll be able to enjoy tasty wholesome meals during your busy work week.

This steak dinner is rich in iron, Vitamin C, and fiber. Adding balsamic vinegar to the steak marinade is an easy way to add flavor to your steak. Baking the sweet potato wedges saves you from unnecessary calories from cooking it in the deep fryer.

The PrepYoSelf Newsletter

Ingredients for Easy Steak Salad and Sweet Potato

  • Steak: We splurged a bit and used NY Strip steak because of its intense and bold beef flavors. It’s not the most tender steak, but it still gives a robust flavor. However, you can use your choice of steak

  • Sweet Potato: Steak always goes well with potatoes, but we wanted to incorporate some Vitamin A which is found in sweet potatoes. It also has a lower glycemic index than regular potatoes making it carb-friendly

  • Balsamic Glaze and Seasonings: If you don’t have a balsamic glaze, you can also use a mixture of honey and soy sauce. The glaze gives the steak a good sear, char, and caramelization from grilling it on the pan

  • Salad Mix: We went with a spring mix that contains a mix of tender baby lettuce, spinach, and sometimes red and green romaine. However, you can go with whatever salad mix you have on hand

Round plate with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

How to Make Steak Salad and Baked Sweet Potato Wedges

  1. Pre-heat the oven to 400F.

  2. Prep the sweet potato by slicing it into wedges and baking them in the oven.

  3. Meanwhile, marinate the steak with balsamic glaze, olive oil, and seasonings.

  4. Heat the grill on medium-high heat. Sear the steak on each side until you reach your desired doneness.

  5. Serve the salad with your choice of salad dressing.

Reference the recipe card below for detailed instructions.

Glass meal prep container with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

Meal Prep Tips for Balsamic Steak and Sweet Potatoes

  • Cooking option: If you have an Air Fryer, you can also air fry the seasoned sweet potato wedges at 350F for 8 minutes

  • Glaze: You can make your own homemade salad dressing by mixing together the following: 1/4 cup balsamic glaze, 1/4 cup olive oil, 1 tbsp honey, 1 tbsp dijon mustard, 1/4 tsp thyme, 1/4 tsp garlic powder, 1/4 tsp salt. Save it in a glass jar and store it in the fridge. It will keep well for up to 2 weeks. Just be sure to give it a shake before serving.

  • To Store: This meal can be stored in an air-tight container in the refrigerator for up to 3 to 4 days.

Glass meal prep containers with grilled steak and sweet potato wedges on top of spring mix salad with cherry tomatoes.

steak and sweet potato

Grilled Balsamic Steak Salad with Roasted Sweet Potato Wedges

Sizzling balsamic steak dinner with roasted sweet potatoes served with a fresh green salad.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • grill pan
  • sheet pan
  • oven

Ingredients
  

  • 12 oz NY strip steak (6 oz each, thinly sliced)
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon balsamic glaze
  • 2 tablespoons olive oil
  • 2 small sweet potatoes
  • 4 cups spring mix salad
  • 4 tablespoons your choice of salad dressing
  • 1/4 cup cherry tomatoes (sliced)

Instructions
 

  • Preheat the oven to 400F. Mix together the paprika, garlic powder, and salt in a small bowl.
  • Peel the sweet potato, and slice it into 1/2 inch wedges. Layer the wedges on a sheet pan and sprinkle with half of the seasoning and coat with half of the olive oil. Place the sheet pan in the oven and roast in the oven for about 20 minutes until the sweet potato wedges are crispy.
  • Meanwhile, place the steak in a mixing bowl and season with the rest of the seasoning mix. Then, drizzle it with balsamic glaze and olive oil. Mix it all around until the steak is fully coated with the seasonings and balsamic glaze.
  • Heat a grill pan on medium high heat and grill the steak on each side for about 3 to 5 minutes until you reach your desired donness.
  • Serve the steak and sweet potatoes with a side salad and your choice of salad dressing.

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Frequently Asked Questions

What meat compliments sweet potato?

Other than beef, chicken and pork taste delicious with sweet potatoes. 

What else goes well with sweet potato wedges?

You can serve it with baked chicken strips, deli sandwiches, or even make chili fries.

What is balsamic glaze good on?

You can drizzle this glaze on other grilled vegetables, toasted bruschetta, and even on top of juicy strawberries and as a sauce for vanilla ice cream.

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Celery & Peanut Chicken Stir Fry

peanut chicken

If you have a wok or skillet, this Celery & Peanut Chicken Stir Fry is a tasty recipe to make it in!

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Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Stir Fry is one of our favorite meal prep methods because it’s fast and you can make everything in one skillet.

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What is Stir Fry?

  • It’s a quick meal prep method to combine vegetables and protein in a single dish and is relatively healthy

  • The key to a successful stir fry is frying small pieces of food in a large pan over high heat

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Stir Fry

  • Start with the protein to get a good sear

  • Avoid overcrowding the pan

  • Add the vegetables at the end so they don’t get mushy

Round plate with stir fry chicken, celery, and carrots in a peanut sauce.

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Protein: We used boneless chicken thighs cut into small pieces, but you can also use seafood such as shrimp and beef for your protein in stir fry.

  • Vegetables: We cut up celery, carrots, red onions, and green onions. They were all thinly sliced for fast cooking.

  • Peanut sauce: We blended together peanut butter, soy sauce, garlic powder, lime juice, and sesame oil.

How to Make Easy Peanut Chicken Stir Fry

  1. In a small bowl, whisk together the peanut sauce until it is well blended.

  2. Add oil to a hot wok and saute the chicken until it fully cooks and turns golden brown.

  3. Next, add the sliced vegetables and stir them around for a few minutes until they are tender.

  4. After everything cooks, pour in the peanut sauce and stir until everything is fully coated.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with stir fry chicken, celery, and carrots in a peanut sauce.

Meal Prep Tips for Peanut Chicken Stir Fry

  • To Serve: Serve this with steamed rice or soba noodles. If you want to keep it low carb, you can serve it with cauliflower rice or in a large lettuce wrap.

  • To Store: Store it in an airtight container for up to 3 days in the refrigerator.

  • To Reheat: Warm it up in the microwave until it is heated through.

chicken stir fry

Peanut Chicken Celery Stir Fry

Savory Peanut Chicken Stir Fry with Crispy Celery Sticks made in less than 20 minutes.
5 from 1 vote
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs (cut into one inch cubes)
  • 1 cup celery sticks (thinly sliced)
  • 1 cup carrots (thinly sliced)
  • 1/4 cup red onions (thinly sliced)
  • 1/4 cup green onions (thinly sliced)
  • 1 tablespoon olive oil

Peanut Sauce

  • 2 tablespoon peanut butter
  • 2 tablespoon soy sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 lime (juiced)
  • 1 teaspoon sesame oil

Instructions
 

  • In a bowl, whisk together the peanut sauce until well blended.
  • Add olive oil to a wok on medium high heat and saute the cubed chicken pieces for about 7 to 10 minutes until it fully cooks and turns golden brown.
  • Next, add the sliced onions, green onions, celery, and carrots and continue to stir for another 2 to 3 minutes.
  • Then, add the peanut sauce to the wok and stir until the chicken is fully coated with the sauce.

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Frequently Asked Questions

How to cut vegetables for stir fry?

It is best to cut the vegetables into small pieces so that it cooks quickly on high heat.

What can I use to cook stir fry if I don’t have a wok?

You can also use a saute pan or skillet.

What can I eat with a stir fry?

If you want to keep it low carb, serve it cauliflower rice. Otherwise, it goes well with steamed rice or noodles.