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Oven Roasted Honey Soy Glazed Salmon with Bok Choy and Butternut Squash

plate with salmon, bok choy, and diced butternut squash

This Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash paired with Baked Salmon will be your meal prep go-to. It is a meal prep marvel that’s not only a treat for your taste buds but also a smart choice for your health, wallet, and schedule. With a burst of flavors and the delight of convenience, enjoy meal prepping this dish for your busy workweek.

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plate with salmon, bok choy, and diced butternut squash

Why This Recipe is Great for Meal Prep

This meal is a powerhouse of nutrients. The Baked Salmon brings a dose of heart-healthy omega-3 fatty acids, while the Bok Choy and Butternut Squash provide vitamins, minerals, and dietary fiber galore. It’s a guilt-free indulgence that’ll give you a health boost and have you feeling vibrant and alive.

Eating healthy doesn’t mean breaking the bank. Salmon might seem fancy, but purchasing frozen fillets can be a cost-effective way to get those omega-3s. Also, bok choy and butternut squash are quite affordable and not to mention nutritious sides.

With our busy lives, convenience is key. Prepare a batch of this dish, and you’ll have meals ready to go all week long. No more last-minute food choices that leave you feeling unsatisfied and guilty. Plus, the flavors meld together beautifully as they sit, making leftovers even tastier.

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To Prepare This Salmon Recipe You’ll Need

  • Baked Salmon Fillets: The star of the show, these salmon fillets are the epitome of tender, flaky goodness. When properly marinated and baked, they become a succulent delight that’s rich in omega-3 fatty acids, promoting heart health and overall well-being.
  • Soy Sauce: A savory and slightly salty sauce derived from soybeans, soy sauce adds depth of flavor and a hint of umami to the salmon. It’s a key component of the marinade that brings out the dish’s Asian-inspired essence.
  • Honey: This natural sweetener not only balances the savory notes of soy sauce and garlic but also contributes to the gorgeous caramelization of the salmon during baking. It imparts a subtle touch of sweetness that dances harmoniously with the other flavors.
  • Garlic: The aromatic powerhouse, garlic infuses the salmon with a pungent and earthy flavor profile. Minced and mixed into the marinade, it elevates the dish’s overall complexity and aromatic appeal.
  • Green Onions: These slender green onions, also known as scallions, bring a fresh and slightly sharp flavor to the marinade. Their vibrant color and mild onion essence provide a beautiful contrast to the other robust flavors.
  • Butternut Squash: This vibrant orange vegetable, once peeled, seeded, and diced, becomes a sweet and nutty delight when roasted. It’s a fantastic source of vitamins, minerals, and dietary fiber, adding a hearty and nutritious element to the dish.
  • Baby Bok Choy: These petite heads of bok choy offer a tender and slightly peppery bite. Sliced in half and well-rinsed, they bring a subtle bitterness and a vibrant green color to the ensemble.
  • Lemon Juice: The zesty and tangy juice of half a lemon adds a bright and refreshing element to the marinade. Its acidity not only balances the richness of the salmon but also helps tenderize the fillets.
  • Sesame Oil: This oil is a game-changer, infusing the salmon with a distinct nutty aroma and depth of flavor. Just a touch goes a long way in enhancing the overall Asian-inspired taste of the dish.
plate with salmon, bok choy, and diced butternut squash

Easy Recipe Steps to Make Oven Roasted Salmon

  1. In a bowl, create the marinade by whisking together soy sauce, honey, minced garlic, chopped green onions, sesame oil, half of the lemon juice, and a drizzle of olive oil. Season with salt and pepper. Let the flavors dance together.
  2. Rinse the baby bok choy halves thoroughly to ensure they’re dirt-free. No one wants extra crunch from the soil!
  3. Line a baking sheet with parchment paper. Lay down the marinated Baked Salmon fillets, bok choy halves, and diced butternut squash.
  4. Preheat your oven to 400°F (200°C). Place the baking sheet in the oven and let the ingredients roast to perfection for 10-15 minutes. The salmon should flake easily with a fork, and the veggies should be tender and slightly caramelized.
  5. Serve your Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash alongside the Baked Salmon. If you desire an extra tangy kick, squeeze the remaining lemon juice over the salmon and veggies, and garnish with fresh tomatoes.

Reference the recipe card below for detailed instructions.

plate with salmon, bok choy, and diced butternut squash

Meal Prep Tips

  • Storage: Once cooked, divide the dish into individual meal prep containers. Store them in the refrigerator for up to 3 days.
  • Reheating: To reheat, simply pop the container in the microwave or reheat in the oven at 350°F (175°C) until warmed through.
  • Ingredient Swaps: Feeling adventurous? Swap out the salmon for chicken, pork, or even tofu for a plant-based twist. Customize the marinade with your favorite herbs and spices.
plate with salmon, bok choy, and diced butternut squash
salmon and bok choy

Oven Roasted Honey Soy Glazed Salmon with Bok Choy and Butternut Squash

Oven Roasted Honey Soy Glazed Bok Choy and Butternut Squash with Baked Salmon is a dish with carefully chosen ingredients that come together to create a symphony of flavors and textures that are visually stunning and delightfully delicious.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Salmon

  • 12 oz salmon
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tbsp garlic (minced)
  • 2 tbsp green onions (chopped)
  • 1 tbsp sesame oil
  • 1/4 tsp pepper
  • 1 each lemon
  • 1 tbsp olive oil

Veggies

  • 2 cups butternut squash (diced)
  • 2 stalks baby bok choy
  • 1/2 cup cherry tomatoes (sliced)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

Salmon

  • Pre-heat oven to 400F
  • Make the marinade by mixing together the soy sauce, honey, garlic, green onions, sesame oil, half of the lemon juice, and seasonings
  • Slice the baby bok choy in half and rinse well and remove the soil
  • Place the salmon, bok choy, and butternut squash on a sheet pan lined with parchment paper
  • Drizzle the marinade on top of the salmon and veggies
  • Bake everything in the oven for 10-15 minutes
  • Serve the salmon with fresh tomatoes and juice of the lemon if desired

Video

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Frequently Asked Questions

Can I use frozen salmon fillets for this recipe?

Absolutely! Using frozen salmon fillets can be a cost-effective and convenient option. Just make sure to thaw them properly in the refrigerator before marinating and cooking.

Can I use other types of fish for this recipe?

Absolutely! While salmon is the star of this recipe, you can experiment with other fish like trout, cod, or tilapia. Adjust the cooking time based on the thickness of the fillets.

Can I use a different type of squash instead of butternut squash?

Absolutely! Acorn squash, delicata squash, or even sweet potatoes can be great alternatives to butternut squash. Just make sure to adjust the coo

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Grilled Asian Skirt Steak with Roasted Bok Choy

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

Grilled Asian Skirt Steak with Roasted Bok Choy and Mushrooms is your gateway to delicious, health-conscious, budget-friendly meals that won’t leave you chained to the stove. Embrace the convenience, revel in the flavors, and let this recipe elevate your meal prep game like never before. You’ll definitely indulge in the gratification of crafting this scrumptiuous dish and discover that meal prepping can be both an enjoyable journey and a rewarding destination.

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round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

Why You’ll Enjoy This

  • This recipe streamlines meal preparation by combining marinated grilled steak with roasted veggies, ensuring a balanced and satisfying meal without requiring excessive hours in the kitchen.

  • The infusion of soy sauce, honey, and sesame oil imparts an Asian-inspired symphony of tastes that bursts with every bite, turning mundane meals into delightful culinary adventures.

  • This dish accommodates different dietary preferences by offering ingredient swaps – from protein sources to vegetable choices – making it an inclusive option for diverse tastes.

  • By prepping ahead, you transform mundane lunch breaks into delightful moments of savoring a home-cooked masterpiece. The ease of assembly and reheating ensures that you remain fueled and energized throughout your day.

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Ingredients You’ll Need

  • Juicy and tender skirt steak is marinated to perfection. The combination of soy sauce, honey, and sesame oil creates an irresistible umami flavor profile that will make your taste buds sing! Skirt steak, often celebrated for its rich flavor and tender texture, takes center stage in our Grilled Asian Skirt Steak recipe. Derived from the diaphragm muscle of the cow, this cut boasts a pronounced beefy taste that’s perfect for absorbing marinades and seasonings.

  • Baby bok choy, a staple in Asian cuisine, offers a delightful combination of crispness and mild sweetness. Its tender leaves and stalks are not only visually appealing but also add a refreshing element to the dish. This leafy green is a fantastic source of vitamins A and C, as well as minerals like calcium and iron. Incorporating bok choy into your meal prep adds a nutritious punch to your plate. In our recipe, roasting imbues it with a hint of caramelization while retaining its freshness.

  • Shiitake mushrooms, cherished for their distinct earthy flavor, complement the dish’s Asian theme beautifully. These fungi bring depth and complexity to the plate. Shiitakes are a powerhouse of umami, the fifth taste sensation that adds depth and savoriness to dishes. Their inclusion amplifies the overall flavor profile of the meal. These mushrooms have a meaty texture when cooked, offering a satisfying chewiness that pairs well with the tender steak and bok choy. Shiitakes are packed with essential nutrients, including B vitamins, fiber, and minerals. They contribute both flavor and nutritional benefits to the dish.

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

How to Make Grilled Skirt Steak and Roasted Veggies

  1. To start, set your oven to a toasty 400°F (200°C). This initial step sets the stage for the culinary magic about to unfold.

  2. Trim the bottom stalk of the bok choy, separate those vibrant leaves, and give them a thorough rinse. Lay them out with the shiitake mushrooms on a trusty sheet pan.

  3. Drizzle the soy sauce, sesame oil, and a pinch of garlic powder over the bok choy and mushrooms. Now, let your oven do its thing, roasting them for 10-12 minutes until they’re golden and tender.

  4. While the veggies are getting cozy in the oven, let’s tend to that delectable skirt steak. Season it with soy sauce, honey, garlic powder, a pinch of salt, and more of that savory sesame oil.

  5. Fire up an indoor grill pan on medium-high heat. Sear your marinated steak for 4 to 5 minutes on each side, until it’s cooked to perfection. Aim for that ideal internal temperature of 145°F (63°C). Afterward, give your steak a moment to rest before slicing it into elegant, thin strips.

Reference the recipe card below for detailed instructions.

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

Meal Prep Tips

  • Storing: Store your prepped portions in airtight containers to keep those flavors intact and your ingredients fresh.

  • Reheating: When you’re ready to savor your creation, a quick spin in the microwave or a brief stint on the stovetop will restore the magic.

  • Ingredient Swaps: Feel free to put your own spin on this recipe. Swap the steak for chicken, tofu, or your favorite protein. Broccoli and snow peas are also great alternatives for veggie swaps.

round plate with grilled skirt steak and roasted bok choy and shiitake mushrooms

steak and bok choy

Grilled Asian Skirt Steak with Roasted Bokchoy

Elevate your weekday dining with Grilled Asian Skirt Steak paired harmoniously with Roasted Bok Choy and Shiitake Mushrooms. This convenient, flavorful delight offers a burst of Asian-inspired tastes while providing a nutrient-rich, budget-friendly solution for busy schedules.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

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

Ingredients
  

Steak and Marinade

  • 12 oz skirt steak
  • 1 tbsp soy sauce
  • 1 tsp honey
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tsp sesame oil

Roasted Bokchoy and Mushrooms

  • 2 stalks baby bokchoy
  • 2 cups shiitake mushrooms
  • 1 tbsp soy sauce
  • 1/4 tsp garlic powder
  • 1 tbsp sesame oil

Instructions
 

  • Pre-heat the oven to 400F
  • Cut 1/2 of an inch from the bottom stalk of the bok choy. Separate out the leaves and thoroughly rinse it
  • Place the bok choy and shiitake mushrooms on a sheet pan and drizzle it with the soy sauce, sesame oil, and garlic powder. Roast in the oven for 10-12 minutes
  • Meanwhile, season the steak with the soy sauce, honey, garlic powder, salt, and sesame oil
  • Heat an indoor grill pan on medium-high heat and sear the steak on each side for about 4 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F. Let it rest before slicing it into thin strips
  • Serve the steak with the roasted vegetables

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Frequently Asked Questions

Can I use a different type of steak for this recipe?

Absolutely! While skirt steak works wonderfully due to its tenderness and quick cooking time, you can experiment with other cuts like flank steak or sirloin. Adjust the cooking time accordingly to ensure your chosen cut is cooked to your liking.

Can I substitute the vegetables with others I have on hand?

Definitely! While roasted bok choy and shiitake mushrooms provide a wonderful Asian-inspired flair, you can swap them out for other roasted veggies like broccoli, bell peppers, or zucchini. Keep in mind that roasting times may vary, so adjust accordingly.

Can I use an outdoor grill instead of an indoor grill pan?

Of course! An outdoor grill will add a delightful smokiness to your steak. Preheat the grill to medium-high heat and follow the same grilling times as mentioned in the recipe. Keep an eye on the steak to prevent overcooking.

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Spinach Egg Quesadilla

round plate with spinach and egg quesadilla

The spinach and egg breakfast quesadilla is an exceptional choice for your meal prep repertoire. From its adaptability to its freezer-friendly nature and the convenience of being able to enjoy it anywhere, this recipe is truly a meal prepper’s dream come true! This breakfast meal prep option is nutritious, and it also utilizes pantry-friendly ingredients, making it a total win-win!

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Why you’ll enjoy this Spinach Egg Breakfast Quesadilla:

Planning for a busy week ahead? Well, good news! These quesadillas are freezer-friendly champions. After assembling and cooking them, let them cool completely, then wrap them individually in parchment paper and store them in a freezer-safe bag. They can be your “emergency breakfast” that’s ready to be heated up in a jiffy, making those hectic mornings much smoother and more satisfying.

Let’s talk convenience. These breakfast quesadillas are a meal prep dream when it comes to portability. Imagine this: You’re rushing out the door, and there’s no time to whip up breakfast. Fear not, because you can grab a pre-made spinach and egg quesadilla, and it’s your nutritious, hand-held meal on the go. Whether you’re heading to work, the gym, or an outdoor adventure, your meal prep efforts have your back, ensuring you’re always equipped with a tasty and nourishing option.

In a world where food waste is a concern, this recipe shines. By using pantry-friendly staples like eggs, cheese, and tortillas, you’re making the most of what you already have on hand. This not only saves you money but also contributes to a more sustainable way of eating. Plus, if you’ve got leftover ingredients from other recipes, like a handful of spinach or that last bit of shredded cheese, this recipe offers a tasty way to use them up before they go to waste.

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Here are the Ingredients You’ll Need:

For this recipe for one, we will use simple ingredients to teach you the basics of how to make this breakfast quesadilla.

  • Low Carb Tortillas: These gems are not only a great source of fiber but also help keep the carb count in check. Plus, they’re the perfect vessel to hold all that deliciousness together.

  • Large Eggs: Eggs are your protein-packed BFFs. They’re loaded with essential amino acids and vitamins, including B12 and D, which are essential for bone health and energy production.

  • Baby Spinach: Popeye knew what he was talking about! Spinach adds a burst of vitamins and minerals, including iron, magnesium, and vitamin K, while bringing a satisfying texture and a touch of earthiness.

  • Shredded Mozzarella: Creamy, gooey, and oh-so-satisfying, mozzarella adds that irresistible cheese pull factor. It’s a good source of calcium and protein to keep you feeling full and satisfied.

round plate with spinach and egg quesadilla

How to Make an Egg Breakfast Quesadilla:

  1. Add 1 tbsp of olive oil to a pan on medium heat and crack those eggs into the pan.

  2. Gently stir the eggs as they cook until they’re firm and perfectly set.

  3. Introduce the baby spinach to the party and let them wilt into the egg goodness.

  4. Evenly spread the spinach and egg mixture onto half of the tortillas, then sprinkle that shredded mozzarella on top.

  5. Add the tortilla tops and place the quesadilla back into the pan. Toast both sides for about 2 minutes each, until they’re gorgeously golden brown and the cheese has melted to cheesy perfection.

  6. Slice and Savor: Time to cut those quesadillas into quarters – ready to dazzle your taste buds!

Reference the recipe card below for detailed instructions.

Meal Prep Tips for Spinach and Egg Quesadilla:

  • Storage and Reheating Tips: Allow your quesadillas to cool before storing them in an airtight container in the fridge for up to 3-4 days. To reheat, pop them in the microwave for about 30 seconds or re-crisp them in a skillet for that delightful crunch.

  • Ingredient Swaps:  One of the brilliant aspects of this recipe is its versatility. You can easily customize it to suit your taste preferences or dietary needs. Want to add a dash of hot sauce for a kick? Go for it! Prefer a plant-based option? Swap out the eggs for tofu or chickpea scramble. Craving extra veggies? Load up on colorful bell peppers, mushrooms, or zucchini. This flexibility ensures that you won’t get bored and can adapt the recipe to your changing cravings. Get creative! You can swap out the mozzarella for cheddar, feta, or even dairy-free cheese if you prefer. And don’t shy away from adding diced tomatoes, bell peppers, or onions for an extra veggie boost.

  • Balanced Meal Bliss: Want to take this meal up a notch? Pair your spinach and egg quesadilla with a side of fresh fruit, a dollop of Greek yogurt, or a small handful of nuts. Voila! A complete, balanced breakfast that will keep you fueled and ready to conquer the day.

square glass meal prep containers with spinach and egg quesadilla

Egg Quesadilla

Spinach And Egg Quesadilla

Get ready to embrace the Spinach and Egg Quesadilla recipe as your go-to choice for breakfast meal prep. It's not just highly nourishing but also cleverly makes use of pantry staples, resulting in an all-around advantageous option!
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Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 each low carb tortillas
  • 3 each large eggs
  • 2 cups baby spinach
  • 1/4 cup shredded mozzarella cheese
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Add 1 tbsp of olive oil to a pan on medium heat and crack the eggs into the pan
  • Stir the eggs until they have cooked and firmly set
  • Next, add the spinach and cook until they have wilted
  • Evenly spread the egg mixture on half of the tortillas and sprinkle the top with cheese
  • Add the top layer of the tortillas and place the quesadilla back into the pan. Toast on each side for about 2 minutes until it has turned golden brown and the cheese has melted
  • Cut the tortillas in quarters

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Frequently Asked Questions

Can I add meat to this recipe?

Definitely! If you’re looking to up the protein content or enjoy a meaty twist, feel free to add cooked and diced chicken, turkey, or even some crispy bacon. Just ensure the meat is fully cooked before incorporating it into your quesadilla.

Can I add other seasonings or herbs?

Experiment with different seasonings to tailor the flavor to your liking. Fresh herbs like cilantro or chives can add a burst of freshness. You can also sprinkle in some smoked paprika, cumin, or chili powder for an extra layer of depth.

Can I add avocado to these quesadillas?

Avocado adds a creamy, nutrient-rich element to your quesadilla. You can either slice avocado and add it to the filling before folding or spread mashed avocado onto the tortilla before adding the egg mixture.

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Chili Rubbed Cod with Grapefruit Slaw

rectangular wooden plate with chile rubbed cod and grapefruit coleslaw

Chili-Rubbed Cod with Grapefruit Slaw—a meal prep fish recipe masterpiece that’s bursting with flavors, textures, and the kind of pizzazz that’ll make your colleagues ask where you ordered that “fancy takeout” from. Get prepping and get ready to indulge in a lunch that’s as exciting as it is satisfying! Its vibrant flair is bound to intrigue your coworkers into inquiring about the source of your “gourmet takeout.” Begin your preparation and anticipate a lunch that promises both excitement and gratification!

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rectangular wooden plate with fish recipe of chile rubbed cod and grapefruit coleslaw

Why You’ll Enjoy this Recipe

  • One of the key advantages of meal prepping this fish recipe is that the flavors develop and intensify as the components marinate together. The cod’s seasoning melds beautifully, becoming more vibrant and well-rounded. The grapefruit vinaigrette seeps into the cabbage, infusing it with zesty goodness. When you finally enjoy your prepped meal, you’re treated to a symphony of tastes that’s akin to a restaurant-quality dish. Unlike some takeout that can lose its appeal upon reheating, this dish becomes more exquisite as the days go by.

  • The thoughtful combination of the crispy chili-rubbed cod and the refreshing grapefruit slaw ensures that you’re not just enjoying a burst of flavors but also a delightful dance of textures. When you meal prep, the cod’s crispy exterior is preserved by reheating it in the oven, offering that satisfying crunch that can rival any takeout meal. The slaw retains its crispness and juiciness, thanks to being dressed with the vinaigrette just before serving. Unlike soggy takeout, where textures often suffer upon reheating, this dish maintains its delightful contrast between the crispy fish and the crunchy slaw.

  • While we all love indulging in takeout occasionally, it often comes with hidden fats, excessive sodium, and unknown additives. On the other hand, this meal prep masterpiece empowers you to control the quality of ingredients, ensuring that you’re nourishing your body with wholesome components. You get the satisfaction of a takeout experience without compromising on health. Plus, you can adjust the seasonings, use heart-healthy olive oil, and choose lean fish to align with your dietary preferences. It’s a win-win situation where you’re treating yourself to a culinary delight that’s as good for your body as it is for your taste buds.

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Simple Ingredients for Chile Rubbed Cod and Grapefruit Slaw

  • Cod Filets: We’re turning these fish filets into crispy, flavorful bites of perfection by seasoning them with a blend of chili powder, paprika, garlic powder, and a pinch of salt. But that’s not all!

  • Cornstarch: To achieve that coveted crunch, we’re giving them a gentle dusting of cornstarch, creating a delicate and crispy coating that’s truly irresistible.

  • Grapefruit and Shredded Cabbage: This zesty slaw side dish is a vibrant blend of green and red cabbage, brought to life with the sweet and tangy allure of grapefruit slices. It’s like a party for your taste buds!

  • Vinaigrette: And to tie everything together, we’re whipping up a Grapefruit Vinaigrette that’s a symphony of flavors—grapefruit juice, apple cider vinegar, a drizzle of olive oil, a pinch of salt, and just a touch of honey for that perfect balance.

rectangular wooden plate with fish recipe of chile rubbed cod and grapefruit coleslaw

How to Prepare this Cod Recipe

  1. Season those cod filets with your chili powder, paprika, garlic powder, and salt. Let those flavors mingle and dance.

  2. Spread a generous layer of cornstarch on a plate and coat your fish filets on both sides. Gently shake off the excess, like saying goodbye to unnecessary calories.

  3. Heat up a pan with a touch of oil over medium-high heat. Once it’s sizzling hot, lay your seasoned fish down and let them sizzle for about 4 to 5 minutes on each side, until they’re gloriously crispy, golden brown, and cooked to perfection.

  4. In a small bowl, mix together the ingredients for that delightful Grapefruit Vinaigrette.

  5. In another bowl, toss together the cabbage and those juicy grapefruit segments. Drizzle that amazing vinaigrette all over and give it a good mix.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with fish recipe of chile rubbed cod and grapefruit coleslaw

Meal Prep Tips for Cod and Coleslaw

  • Storage Tips: You’re in luck! This fish recipe is an excellent candidate for meal prep. Simply store the crispy cod and the refreshing slaw in separate airtight containers in the refrigerator.

  • Reheating Tips: When you’re ready to enjoy, pop the cod in the oven at 350°F (175°C) for about 8-10 minutes until it’s heated through and as crispy as the day you made it. As for the slaw, it’s best enjoyed fresh, so remember to add that right before you dive in.

  • Ingredient Swaps: Feel like getting creative? You can switch up the type of fish—try snapper, haddock, or even salmon for a different flavor experience. Not a fan of grapefruit? No worries! Swap it out for oranges or even mandarins. And if you’re looking for a touch of heat, throw in some finely chopped jalapeños into that slaw for a fiery kick.

Glass meal prep containers with fish recipe of chile rubbed cod and grapefruit coleslaw

wooden plate with golden brown pan-fried cod filet and grapefruit cabbage slaw.

Chili Rubbed Cod with Grapefruit Slaw

Say hello to Chili-Rubbed Cod with Grapefruit Slaw—a lunchtime masterpiece that's as tasty as a gourmet takeout treat!
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • saute pan
  • spatula
  • mixing bowl

Ingredients
  

Fish and Seasonings

  • 12 oz cod
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup corn starch

Grapefruit Coleslaw

  • 1 cup green cabbage (shredded)
  • 1 cup red cabbage (shredded
  • 1 grapefruit (peeled and segmented, reserve 2 pieces for the vinaigrette)

Grapefruit vinaigrette

  • 2 tablespoons grapefruit (squeeze the juice out of 2 pieces of grapefruit segments)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1 tablespoon honey
  • 1/4 teaspoon garlic powder

Instructions
 

Fish

  • Season the cod filets with the seasonings. Place cornstarch on a plate and dredge the fish on both sides making sure it is completely covered with the corn starch. Shake off the excess.
  • Heat oil in a pan on medium-high heat and sear the cod filets on each side for about 4 to 5 minutes until the fish is fully cooked, crispy, and golden brown.

Coleslaw

  • Peel and segment the grapefruit. Set aside some pieces for the vinaigrette.
  • In a small bowl, squeeze in about 2 to 3 pieces of the grapefruit segments. Then, add the apple cider vinegar, olive oil, salt, and honey and mix together the vinaigrette.
  • In another bowl, combine the cabbage with the grapefruit segments and drizzle it with the vinaigrette. Enjoy this fresh side dish with the crispy fish.

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Frequently Asked Questions

Can I use a different type of fish for this recipe?

Absolutely! While cod works wonderfully for this dish, you can experiment with other white fish like snapper, haddock, or even tilapia. Each fish brings its own unique flavor to the table.

I’m not a fan of grapefruit. Can I use a different citrus fruit?

Of course! You can swap grapefruit with oranges, mandarins, or even tangerines for a different citrus twist that’ll still provide that sweet-tangy balance.

How do I prevent the cod from sticking to the pan while searing?

Make sure the pan is well-heated and the oil is shimmering before adding the fish. Also, avoid moving the fish around too much while it’s searing to prevent sticking.

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Chia Pudding with Mixed Berries

glass cup with chia pudding topped with mixed berries

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping!

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Calories: 355kcal | Carbohydrates: 19g | Protein: 7g | Fat: 32g | Saturated Fat: 22g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.04g | Sodium: 19mg | Potassium: 392mg | Fiber: 10g | Sugar: 1g | Vitamin A: 23IU | Vitamin C: 9mg | Calcium: 179mg | Iron: 6mg

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glass cup with chia pudding topped with mixed berries for a healthy breakfast

Why Chia Pudding with Mixed Berries?

  • First things first, this recipe is the embodiment of health and convenience. Imagine starting your day with a healthy breakfast that’s rich in fiber, omega-3 fatty acids, and antioxidants, all bundled up in a jar of deliciousness. 

  • Chia seeds, the star of the show, provide a hearty dose of these nutrients, promoting digestion and heart health. 

  • And guess what? There’s no cooking involved! Perfect for those busy mornings when you’d rather snooze for an extra few minutes.

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The Ensemble of Ingredients:

  • Coconut Milk: Creamy, luscious, and dairy-free. Coconut milk adds a delightful tropical twist to your chia pudding, giving it a velvety texture and a subtly sweet flavor.

  • Chia Seeds: These tiny wonders pack a punch! They absorb liquid like champions, transforming into a jelly-like consistency that forms the base of your pudding.

  • Stevia Sweetener: Hello, natural sweetness! Stevia, a zero-calorie sweetener, adds the perfect touch of sweetness without the guilt. Say goodbye to refined sugars!

  • Raspberries (or Mixed Berries): Bursting with antioxidants and vitamins, raspberries add a burst of color and flavor to your chia pudding. The juicy goodness of mixed berries takes this concoction to the next level.

glass cup with chia pudding topped with mixed berries for a healthy breakfast

Steps to Make Chia Pudding

  1. In a jar or small bowl, pour in the coconut milk.

  2. Add the chia seeds and stevia sweetener. Give it a good stir until those chia seeds are no longer playing hard to get, making sure the mixture is well combined.

  3. Now, top them off with the mixed berries in and give it a gentle stir to distribute the berrylicious goodness.

  4. Cover the jar, and pop it into the fridge for a relaxing rest of about 1 to 2 hours or, even better, overnight.

  5. Voilà! Your chia pudding should emerge thick and inviting, not runny. If it’s still a tad liquidty, simply give it a stir, then let it lounge for an extra 30 minutes.

Reference the recipe card below for detailed instructions.

glass cups with chia pudding topped with mixed berries for a healthy breakfast

Meal Prep Tips for Chia Pudding for a Healthy Breakfast

  • As much as we’d love to gobble it all up at once, restrain yourself! Your healthy breakfast of chia pudding with mixed berries can last in the fridge for up to 3-4 days. To keep the flavors fresh, store it in an airtight container.

  • To create a complete and balanced meal, consider pairing your chia pudding with a handful of nuts or a dollop of Greek yogurt for some protein. You could also throw in a slice of whole-grain toast or a boiled egg for an extra energy boost.

glass cups with chia pudding topped with mixed berries for a health breakfast

chia pudding

Chia Pudding with Mixed Berries

Whether you're a busy bee or someone who adores hassle-free mornings, this Chia Pudding Recipe is about to become your new meal prep favorite!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 355 kcal

Equipment

  • jar
  • spoon

Ingredients
  

  • 1 cup coconut milk
  • 4 tbsp chia seeds
  • 1 tsp stevia sweetener
  • 1/2 cup raspberries

Instructions
 

  • In a jar, pour in the coconut milk
  • Add the chia seeds and sweetener and stir with a spoon until the chia seeds are no longer clumpy
  • Add the mixed berries and cover the mixture. Place it in the fridge for about 1 to 2 hours or overnight
  • The chia pudding should be thick and not liquidty. If it is liquidity, stir it around and let it stit for another 30 minutes

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 355kcalCarbohydrates: 19gProtein: 7gFat: 32gSaturated Fat: 22gPolyunsaturated Fat: 6gMonounsaturated Fat: 2gTrans Fat: 0.04gSodium: 19mgPotassium: 392mgFiber: 10gSugar: 1gVitamin A: 23IUVitamin C: 9mgCalcium: 179mgIron: 6mg

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Frequently Asked Questions

Can I use a different type of milk?

bsolutely! While coconut milk adds a creamy texture and a touch of tropical flavor, you can swap it out for almond milk, oat milk, or any other milk of your choice.

Is the stevia sweetener necessary?

Not at all! If you prefer natural sweetness from the berries and coconut milk, feel free to skip the sweetener altogether. Customize the recipe to

Can I blend the mixture for a smoother texture?

Certainly! If you prefer a smoother consistency, you can blend the coconut milk, chia seeds, and sweetener before adding the berries. This will create a more uniform texture.

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Air Fryer Turkey Deli Taquitos

rectangular plate with turkey and cheese taquitos with pico de gallo, avocado, and spring mix

Air Fryer Turkey Deli Taquitos – the ultimate air fryer lunch hero. Budget-friendly, time-saving, kid-approved, and infinitely customizable. Believe me, if you’re all about quick, budget-friendly, and delicious meal prepping, this is the game changer you’ve been waiting for!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 585kcal | Carbohydrates: 56g | Protein: 34g | Fat: 26g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 70mg | Sodium: 2460mg | Potassium: 444mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1395IU | Vitamin C: 21mg | Calcium: 433mg | Iron: 4mg

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meal prep containers with turkey and cheese air fryer lunch taquitos with pico de gallo, avocado, and spring mix

We love Air Fryer Taquitos

  • First things first, let’s talk about the perks. Time-saving? Absolutely! With the mighty air fryer in your corner, you can whip up a batch of these taquitos in no time. Just a few minutes of prep, a quick air frying session, and boom! You’ve got a week’s worth of scrumptious lunches ready to roll

  • Now, let’s talk dollars and cents. These air fryer lunch taquitos are a budget-friendly masterpiece. All you need are some tortillas, lean turkey deli slices, and a sprinkle of cheddar cheese. It’s like a wallet-friendly flavor explosion! And guess what? You’re not only saving money, but you’re also saving those precious hours you’d otherwise spend queuing at the deli counter or going through the drive-thru.

  • Oh, and did I mention these taquitos are kid-approved? If you’re a parent, you know how finicky little taste buds can be. But fear not, these turkey and cheese delights are sure to be a hit with the kiddos. They’re just the right size for those tiny hands and big appetites. 

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Basic Ingredients You’ll Need

  • Flour tortillas are a versatile choice for wrapping up the delicious fillings. They’re soft and pliable, making them easy to roll. If you’re looking for a healthier option, you can opt for whole wheat tortillas for added fiber and nutrients.

  • Turkey deli slices provide a lean source of protein for these taquitos. They are a lower-fat alternative to other deli meats, and they offer a mild, savory flavor that pairs well with the other ingredients.

  • Cheddar cheese slices bring a wonderful creaminess and a hint of sharpness to the taquitos. They melt beautifully, holding the turkey slices together and adding that classic cheesy goodness.

  • Olive oil is brushed lightly on the taquitos before air frying. This step not only contributes to the delightful crispiness but also imparts a subtle flavor and helps achieve that golden-brown hue.

  • Avocado is a creamy and nutritious addition to the dish. It provides healthy fats, vitamins, and a luscious texture. Slicing it adds a touch of luxury to the plate and balances the flavors.

  • Spring mix or your preferred greens serve as the base of the side salad. They bring freshness, color, and a variety of nutrients to the meal. Feel free to choose your favorite leafy greens for the bed of the salad.

  • Pico de gallo is a simple and vibrant salsa made from fresh ingredients. Diced tomatoes provide juiciness, while finely chopped onions and cilantro add pungent and herbaceous flavors. Lime juice, salt, and pepper bring a zesty kick.

rectangular plate with turkey and cheese air fryer lunch taquitos with pico de gallo, avocado, and spring mix

How to Make Air Fryer Lunch Taquitos

  1. Lay out a tortilla and place one slice of cheddar cheese in the center. On top of the cheese, layer 2 oz of turkey deli slices.

  2. Roll the tortilla tightly around the fillings to form a taquito.Brush the rolled taquito lightly with olive oil all around to help achieve that crispy goodness.

  3. Place the taquitos in a single layer in the air fryer basket, seam side down, ensuring they’re not touching each other.

  4. Cook the taquitos for 5 to 6 minutes, or until they turn a beautiful golden brown and achieve that perfect crunch.

  5. While the taquitos are air frying, whip up the pico de gallo. Dice tomatoes, onions, and fresh cilantro. Combine the diced ingredients in a bowl, squeeze in some fresh lime juice, and season with salt and pepper to taste. Mix well to create vibrant and zesty pico de gallo.

  6. Once your taquitos are perfectly crispy and golden, take them out of the air fryer. On a plate, arrange a bed of spring mix or your favorite greens. Place the taquitos on top of the greens. Add a generous spoonful of homemade pico de gallo on one side of the plate. Artfully arrange the avocado slices next to the pico de gallo.

Reference the recipe card below for detailed instructions.

meal prep containers with turkey and cheese air fryer lunch taquitos with pico de gallo, avocado, and spring mix

Meal Prep Tips for This Air Fryer Taquito Recipe

  • Now, let’s get into the nitty-gritty of meal prep success. Storage is a breeze – once your taquitos are air-fried to golden perfection, let them cool completely before storing in an airtight container in the fridge.

  • And when hunger strikes, simply pop them back into the air fryer for a quick reheat. They’ll regain their delightful crunch and gooey cheese center like they were just freshly made.

  • Feeling adventurous? Feel free to switch up the ingredients! Swap turkey for chicken, experiment with different cheese blends, or go all-veggie for a meatless version. Your taste buds, your rules! 

rectangular plate with turkey and cheese taquitos with pico de gallo, avocado, and spring mix

Air Fryer Turkey Taquitos

Devour these Air Fryer Turkey Deli Taquitos and enjoy the satisfying crunch and flavors.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 585 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

  • 8 oz sliced turkey deli
  • 4 slices cheddar cheese
  • 4 each whole wheat tortillas
  • 2 each avocado
  • 4 cups spring mix

Pico de Gallo

  • 2 each roma tomatoes (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup cilantro (chopped)
  • 1 each lime (juiced)
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • For each taquito, layer one slice of cheese and 2 oz of turkey deli in the center of each tortilla
  • Roll them tightly and brush them lightly with olive oil all around
  • Place the taquitos in a single layer in the Air Fryer and Cook at 400F for 5 to 6 minutes until they are golden brown and crispy
  • Meanwhile, mix together the pico de gallo and slice the avocado
  • Serve the taquitos with a side salad topped with the pico de gallo and avocado

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 585kcalCarbohydrates: 56gProtein: 34gFat: 26gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 2460mgPotassium: 444mgFiber: 7gSugar: 7gVitamin A: 1395IUVitamin C: 21mgCalcium: 433mgIron: 4mg

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Frequently Asked Questions

How can I prevent the taquitos from unraveling in the air fryer?

To prevent unraveling, make sure to roll the tortillas tightly around the fillings before air frying. Placing them seam side down in the air fryer basket also helps them hold their shape.

Can I use pre-shredded cheese instead of cheese slices?

Of course! Pre-shredded cheese works just fine. However, using cheese slices helps keep the cheese evenly distributed, preventing clumps and ensuring a consistent melt.

Can I use whole wheat tortillas for a healthier option?

Absolutely! Whole wheat tortillas are a fantastic choice for a healthier spin on this recipe. They bring more fiber and nutrients to the table while maintaining that satisfying crunch.

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Pan-Fried Salmon with Polenta Cakes

round plate with salmon, cherry tomatoes, and polenta cakes

This Pan-Fried Salmon with Polenta Cakes Recipe has it all – healthiness, speed, ease, and a dash of restaurant-level sophistication. You’ll definitely impress your taste buds with the kind of flavors usually associated with upscale dining. With this easy salmon recipe, you’re creating gourmet magic in your own kitchen, complete with an artistic presentation that’s sure to wow your senses. Get ready to whip up a dish that’s not only a breeze to make but also tastes like a five-star treat.

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Why This Recipe is Great for Meal Prep

Let’s dive deeper into why this Pan-Fried Salmon with Polenta Cakes recipe is a meal prep superstar and why it rivals the flavors of a fancy restaurant dish:

Time Saver: The use of pre-cooked polenta is a game-changer. It slashes your prep time without sacrificing taste or texture, making it an ideal option for anyone with a hectic schedule.

Perfectly Pan-Fried Salmon: Searing the salmon creates that irresistible golden-brown crust, locking in its natural juices and creating a tantalizing contrast of textures. You’ll experience the same expertly cooked salmon you’d expect at a restaurant.

Crispy Polenta Cakes: The pre-cooked polenta’s quick sear results in crispy, golden cakes that are an amazing canvas for the salmon and tomatoes. The combination of textures elevates the eating experience.

Layered Flavors: By using the same pan for each component, you build layers of flavor. The remnants of seasoned salmon and sautéed tomatoes infuse the polenta cakes, creating a cohesive and mouthwatering ensemble.

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To Prepare This Easy Salmon Recipe You’ll Need

  • First up, the star of the show: the salmon. Fresh, succulent, and loaded with omega-3 fatty acids for a healthy heart and brain. Season it to perfection, give it a loving coat of oil, and pan-sear it for that beautiful golden-brown crust. The sizzle and aroma will make you feel like a pro chef in your own kitchen.

  • Next up, we’ve got garlic, the aromatic hero that adds a delightful punch to any dish.

  • Now, let’s talk about the meal prep hack that’ll save you some precious minutes – pre-cooked polenta. This underrated gem comes in handy, especially when you’re juggling a busy schedule. Slice it into 1/2 inch rounds, give them a golden-brown, crispy sear in a pan, and you’ve got yourself the perfect base for your dish. It’s like the canvas for your culinary masterpiece.

  • But wait, there’s more! Enter the juicy cherry tomatoes. Sautéed in the same pan where your salmon danced and your polenta crisped up, these little bursts of flavor bring a delightful freshness to the plate. Their vibrant color and slight sweetness are the perfect contrast to the richness of the salmon and the comforting crunch of the polenta cakes.

round plate with salmon, cherry tomatoes, and polenta cakes

Easy Recipe Steps to Make Pan-Fried Salmon

  1. Season your salmon with your favorite seasonings and give it a nice coat of oil.

  2. In the same pan (because why wash an extra dish?), heat some oil over medium-high heat.

  3. Sear the salmon, flesh side down, for around 4 to 5 minutes until it’s gorgeously golden and crispy. Flip it over to the skin side and sear for an additional 2 to 3 minutes. Now, take your masterpiece out of the pan and let it rest.

  4. Slice your pre-cooked polenta into 1/2 inch rounds. Heat some oil in a pan over medium-high heat.

  5. Pan-fry the polenta rounds for about 4 to 5 minutes per side until they’re golden brown and wonderfully crispy. Once done, remove these golden delights from the pan and set them aside.

  6. In that same pan (yes, we’re all about flavor layering and efficiency here), sauté the sliced cherry tomatoes for about 2 to 3 minutes until they’re soft and drool-worthy.

  7. Now, for the grand finale – assemble your plate! Place the crispy polenta cakes on the bottom, nestle that beautifully seared salmon on top, and scatter the sautéed cherry tomatoes around for that pop of freshness.

Reference the recipe card below for detailed instructions.

round plate with salmon, cherry tomatoes, and polenta cakes

Meal Prep Tips – Easy Salmon Recipe

  • This dish is an absolute superstar for meal prep. Store your components separately in airtight containers in the fridge. When it’s time to enjoy, just reheat your polenta cakes and salmon in the oven or microwave until warm, and sauté the cherry tomatoes for a quick refresh.

  • While it’s best enjoyed fresh, you can freeze the cooked components separately. Wrap the salmon tightly in plastic wrap or aluminum foil, and freeze the polenta cakes in a single layer before transferring them to a freezer-safe bag. Reheat in the oven or microwave after thawing.

  • Feeling creative? Feel free to swap out cherry tomatoes for your favorite veggies or herbs. Fresh herbs like parsley, dill, or chives would be great additions. Lemon zest, garlic powder, or a pinch of chili flakes could also elevate the flavors. Zucchini, bell peppers, or spinach would work well. Just adjust cooking times accordingly, as some veggies might cook faster or slower than cherry tomatoes.

  • You can even experiment with different fish or proteins if salmon isn’t your jam.

rectangular glass meal prep containers with salmon, cherry tomatoes, and polenta cakes

Salmon and Polenta

Pan-Fried Salmon and Polenta Cakes

This Pan-Fried Salmon with Polenta Cakes recipe is a meal prep superstar and it rivals the flavors of a fancy restaurant dish.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

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 tbsp olive oil

Polenta

  • 8 oz pre-cooked polenta
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 1 cup cherry tomatoes (sliced)

Instructions
 

Polenta Cakes

  • Slice the pre-cooked polenta into 1/2 inch rounds
  • Add oil to a pan on medium high heat and coo the polenta on each side for about 4 to 5 minutes until each side golden brwon and crispy
  • Then, remove it from the pan and set it aside

Salmon

  • Season the salmon and coat it with oil
  • Add oil to a pan on medium high heat and sear the salmon, flesh side down, and sear for about 4 to 5 minutes. Then, flip it around and sear the other side (skin side down) for another 2 to 3 minutes
  • Next, remove the salmon from the pan. Using the same pan, saute the sliced cherry tomatoes until it softens (about 2 to 3 minutes)
  • Serve the salmon with the crispy polenta cakes and sauteed cherry tomatoes

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Frequently Asked Questions

How do I know when the salmon is cooked through?

Salmon is cooked when it flakes easily with a fork and the internal temperature reaches 145°F (63°C). The flesh should turn opaque and easily separate into flakes.

Can I use a different type of fish?

Absolutely! While this recipe focuses on salmon, you can use other fish like trout, cod, or tilapia. Adjust cooking times as needed based on the thickness of the fillets.

Is pre-cooked polenta necessary, or can I make it from scratch?

Pre-cooked polenta is a time-saving hack for this recipe. However, if you want to make it from scratch, follow your favorite polenta recipe, spread it out in a dish to cool and solidify, and then slice and pan-fry it as instructed.

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Oven Baked Pineapple Carrot Muffin Bars

rectangular baking dish with a pineapple and carrot muffin bar

Dive into the joy of baking these Oven Baked Pineapple Carrot Muffin Bars, and let them be your tasty accomplices on your journey to conquering busy mornings with a full belly and a satisfied smile. These delightful treats are not only a breeze to make but are also a fantastic addition to your meal prep arsenal. Let’s dive into why these muffins are a must-try for breakfast enthusiasts.

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These Oven Baked Pineapple Carrot Muffins are meal prep game changers. Bake up a batch during your weekend kitchen escapades, and you’ll have a quick, wholesome breakfast option ready to conquer those hectic weekdays.

Why It’s Great for Meal Prep

  • Health Benefits: Loaded with the natural sweetness of crushed pineapple and the vibrant goodness of grated carrots, these muffins deliver a one-two punch of flavor and nutrition. Carrots bring in a healthy dose of beta-carotene, while pineapple adds a tropical twist rich in vitamin C and bromelain, which can aid digestion.

  • Convenience and Fuel for the Day: Imagine waking up to the inviting aroma of these muffins wafting through your kitchen. They’re your secret weapon to starting your day on the right foot. Packed with a balanced combination of carbs, fiber, and a touch of protein from the eggs, these muffins provide lasting energy and help keep those hunger pangs at bay until your next meal.

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Simple Ingredients for Pineapple Carrot Muffin Bars

  • Egg: This protein-packed superstar helps keep you feeling full and energized.

  • Brown Sugar: A touch of sweetness to enhance the flavors without going overboard.

  • Crushed Pineapple: Adds a burst of tropical sweetness and a dose of vitamin C.

  • Grated Carrots: These bring color, flavor, and a healthy crunch to the muffins.

  • Flour: The base ingredient that gives structure to our muffins.

  • Baking Powder: The magic ingredient that makes these muffins rise and become beautifully fluffy.

rectangular baking dish with a pineapple and carrot muffin bar

How to Prepare Pineapple Carrot Muffin Bars:

  1. Preheat the oven to 425°F.

  2. Whisk the eggs and brown sugar together in a mixing bowl until they become a smooth, creamy mixture.

  3. Add the crushed pineapple and grated carrots, stirring gently to combine all the flavors.

  4. Then, add the flour and baking powder. Mix well to form a luscious batter that’s teeming with pineapple-carrot goodness.

  5. Grease the baking dish with oil, ensuring your muffins won’t stick around longer than your appetite can bear.

  6. Pour in the batter with excitement and anticipation for what’s to come!

  7. Bake in the pre-heated oven for 15 minutes or until the center is firmly set, and the tops are golden brown.

Reference the recipe card below for detailed instructions.

rectangular baking dish with a pineapple and carrot muffin bar

Meal Prep Tips for Muffin Bars:

  • Storage and Reheating: Once these muffins have cooled down, store them in an airtight container. For reheating, a quick zap in the microwave or a few minutes in a toaster oven will bring back that just-baked warmth and aroma.

  • Ingredient Swaps and Pairings: Feeling adventurous? Swap out the brown sugar for honey or maple syrup for an alternative hint of sweetness. You could also throw in some chopped nuts or dried fruits for added texture and flavor.

  • Pairings: For a wholesome breakfast spread, consider pairing these muffins with some Greek yogurt, a side of scrambled eggs, or a refreshing fruit salad.

rectangular baking dish with a pineapple and carrot muffin bar

carrot muffin

Oven Baked Pineapple Carrot Muffin Bar

Packed with crushed pineapple, grated carrots, and a touch of sweetness, these muffins are easy to make and great for meal prep.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, Snack
Cuisine American
Servings 2

Equipment

  • grater
  • mixing bowl
  • baking dish
  • oven

Ingredients
  

  • 1 each large egg
  • 1/4 cup brown sugar
  • 1/2 cup crushed pineapple
  • 1/4 cup carrot (grated)
  • 1/2 cup flour
  • 1/4 tsp baking powder
  • 1 tsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Whisk the eggs and brown sugar together in a mixing bowl
  • Add the crushed pineapple and grated carrots
  • Then, add the flour and baking powder. Mix well
  • Grease the baking dish with oil
  • Pour in the batter and bake in the oven for 15 minutes until the center is firmly set

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Frequently Asked Questions

 Can I use canned pineapple for this recipe?

Absolutely! Canned crushed pineapple works well in this recipe. Just make sure to drain any excess juice before adding it to the batter.

Can I substitute white sugar for brown sugar?

Yes, you can use white sugar as a substitute for brown sugar. However, keep in mind that brown sugar adds a caramelized flavor that complements the pineapple and carrot. If you choose to use white sugar, the flavor profile may be slightly different.

Can I use whole wheat flour for a healthier option?

Absolutely! Whole wheat flour is a great option for added fiber and nutrients. Keep in mind that whole wheat flour can result in slightly denser muffins, so the texture may be different.

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Chicken Quinoa Fried Rice

round plate with chicken, quinoa, scrambled eggs, peas, and carrots

Chicken Quinoa Fried Rice is a meal prep masterpiece that’ll leave you wondering why you ever spent so much on restaurant food. Today, I’m thrilled to share with you this fantastic recipe that’s not only packed with flavors that rival your favorite takeout joint but also brings a healthier twist to the table. Plus, it’s a budget-friendly option that won’t break the bank!

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Chicken Quinoa Fried Rice offers a more nutrient-packed alternative to traditional fried rice without compromising on those beloved flavors. It’s a delicious way to enjoy your meal while nourishing your body with wholesome ingredients. So, go ahead and savor every bite, knowing you’re making a smart choice for your health and taste buds! 

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Why is this healthy?

  • Wholesome Swap: One of the standout health benefits is the switch from white rice to quinoa. Quinoa is a whole grain that’s rich in protein, fiber, and essential nutrients. It provides sustained energy, aids digestion, and keeps you feeling full for longer, which can help with portion control.

  • Good Fat Choice: Sesame oil adds a nutty depth to the dish without piling on unhealthy fats. It’s a source of healthy monounsaturated fats and contains antioxidants that contribute to heart health.

  • Vibrant Veggies: Frozen peas and carrots add color, texture, and essential vitamins to the recipe. These veggies are packed with fiber, antioxidants, and vitamins that support your immune system and overall well-being.

  • Balanced Indulgence: By making a few strategic changes, this recipe retains all the savory, satisfying flavors of traditional fried rice while cutting down on less healthy components like excess oil and refined carbs.

round plate with chicken fried rice, quinoa, scrambled eggs, peas, and carrots

Ingredients you’ll need for this Quinoa Fried Rice

  • Boneless chicken thighs: These beauties are the protein powerhouse of our dish. Tender and flavorful, they’ll add a savory punch that’ll have you coming back for seconds.

  • Quinoa: Our wholesome base, packed with protein and fiber. It’s going to soak up all the delicious flavors we’re about to introduce.

  • Frozen peas and carrots: Convenience meets nutrition. These frozen gems bring color, texture, and a burst of veggie goodness to every bite.

  • Minced garlic: The aromatic superstar that’ll infuse your dish with that irresistible, mouthwatering aroma.

  • Red onions and green onions: These allium wonders lend their unique flavors—sweet and slightly sharp, respectively—to our quinoa party.

  • Eggs: A classic component of fried rice and now, our Chicken Fried Quinoa. They add richness and an extra layer of deliciousness.

  • Seasoning: Soy sauce and sesame oil—these two ingredients are your flavor secret weapons. They bring that umami and nutty goodness that’ll make your taste buds dance.

round plate with chicken fried rice, quinoa, scrambled eggs, peas, and carrots

How to Make Easy Quinoa Fried Rice

  1. Prepare the Quinoa according to the packaged instructions.

  2. While your quinoa is doing its thing, dice up those boneless chicken thighs into bite-sized cubes. They’ll cook up quickly and evenly, ensuring that each piece is a succulent delight.

  3. Next, grab your wok, heat it up on medium-high, and swirl in a little oil. Toss in those red onions and green onions, and sauté them until they become beautifully soft and fragrant.

  4. Time to introduce your diced chicken to the party. Sizzle them up until they turn a gorgeous golden brown and are cooked through (around 6 to 7 minutes of stirring).

  5. Add in that minced garlic, frozen peas, and carrots, and give everything a good stir. This is where the magic starts to happen as those aromatics mingle with the chicken and veggies.

  6. It’s soy sauce and sesame oil time! Drizzle in these delightful seasonings to elevate the taste to another level. Watch as the wok sizzles with anticipation!

  7. Add the cooked quinoa into the mix and give everything a thorough toss. Lower the heat to medium, and let the flavors blend in a harmonious symphony.

  8. Create a cozy little nest in the middle of your quinoa mixture, and crack an egg into it. Give it a gentle stir in a circular motion until the egg is fully cooked and weaved into the quinoa goodness (around 3 to 4 minutes).

  9. Time to bring it all together! Carefully fold those scrambled eggs into the quinoa, ensuring every ingredient gets its moment to shine. This is where all the flavors unite in a glorious celebration!

Reference the recipe card below for detailed instructions.

glass meal prep containers with chicken fried rice, quinoa, scrambled eggs, peas, and carrots

Meal Prep Tips for Quinoa Fried Rice

  • Refrigeration: Allow the Chicken Fried Quinoa to cool completely before storing. Place it in an airtight container, sealing it well to prevent moisture from getting in.

  • Labeling: Don’t forget to label your containers with the date to keep track of freshness.

  • Microwave: If you’re using a microwave, add a damp paper towel over the quinoa in the container. This helps maintain moisture while reheating.

Quinoa Fried Rice

Chicken Quinoa Fried Rice

A vibrant and satisfying Chicken Quinoa with all th perks of takeout minus the guilt.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American, Asian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • boiling pot with lid
  • wok

Ingredients
  

  • 8 oz boneless chicken thighs
  • 2/3 cups dry quinoa
  • 1 cup frozen peas and carrots
  • 2 tbsp garlic (minced)
  • 1/4 cup red onions (diced)
  • 2 tbsp green onions (chopped)
  • 2 each large eggs
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 tsp sesame oil

Instructions
 

  • Bring 1.5 cups to a boil and add the quinoa. Lower the heat to low medium and cook for about 15 minutes covered with a lid. After it has cooked, fluff it with a fork
  • Meanwhile, dice the chicken into small 1 inch cubes
  • Add oil to a wok on medium high heat and saute the onions and green onions until they soften
  • Next, add the diced chicken and continue to stir until it is golden brown and fully cooked (about 6 to 7 minutes)
  • Then, add the garlic, peas, and carrots and season with soy sauce
  • Add the cooked quinoa and mix thoroughly and lower the heat to medium
  • Make a hole in the middle of the quinoa and crack the egg in the middle. Stir the eggs in a circle until the eggs fully cook (about 3 to 4 minutes)
  • Finally, fold the eggs into the quinoa so that it is mixed well with all the ingredients

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

Certainly! While boneless chicken thighs provide a slightly richer flavor, chicken breast works too. Just be mindful not to overcook it, as breast meat tends to dry out faster.

Can I use fresh vegetables instead of frozen peas and carrots?

Of course! Feel free to use your favorite fresh vegetables. Just ensure they’re diced small so they cook quickly. Bell peppers, corn, and snap peas are great options.

Can I use pre-cooked quinoa for this recipe?

Absolutely. Using pre-cooked quinoa can save time. Just remember to adjust the cooking time for the quinoa step accordingly, as you’re only reheating it and incorporating the flavors.

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Beef Zucchini Nachos

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Beef Zucchini Nachos, your new meal prep superheroes. It’s like getting all the joy of restaurant nachos without the guilt or the hit to your wallet. So go on, get cooking, and enjoy every delicious, crunchy, and flavor-packed bite!

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Plate with chicken fajitas, mango salsa, and colorful bell peppers and onions served with tortillas.

Why We Love These Beef Zucchini ‘Nachos’

Say hello to the marvelously delicious Beef Zucchini Nachos – your new go-to for meal prep magic! These babies are so incredible, you won’t even be tempted by those takeout temptations anymore.

Picture this: layers of flavor-packed ground beef, sautéed white onions and yellow bell peppers, and the vibrant pop of cherry tomatoes. Oh, and let’s not forget the star of the show – sliced zucchini, standing in as your crispy, guilt-free “chips.” And guess what? They taste just as good, if not better, than your favorite restaurant nachos.

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Simple Ingredients You’ll Need

  • Ground Beef: The hearty foundation of our nachos, bringing a savory kick to the party.

  • White Onions & Yellow Bell Peppers: Sautéed to perfection, these guys add a sweet crunch and a colorful twist.

  • Cherry Tomatoes: Bursting with juiciness and freshness, they add a delightful pop of flavor.

  •  Shredded Cheddar Cheese: Melted and ooey-gooey, this cheese takes your nachos to a whole new level.

  • Sliced Zucchini: The brilliant stand-in for traditional chips – crispy, satisfying, and oh-so-healthy.

  • Seasonings (Chili Powder, Cumin, Paprika, Garlic Powder, Salt, Olive Oil): This powerhouse combo is like a party in your mouth, turning every bite into a fiesta!

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Easy Step-by-Step Process:

  1. Preheat the Oven: Crank it up to 400°F (200°C) and let it get all warm and cozy.

  2. Slice & Season: Grab your zucchinis and slice them into 1/4 inch thick rounds. Sprinkle them with a dash of garlic powder and salt, then give them a loving coat of olive oil.

  3. Bake the Zucchini Slices: Lay those seasoned zucchini rounds onto a baking sheet and slide them into the preheated oven. Let them bake for about 12 to 15 minutes, until they’re golden and crisp.

  4. Sauté Veggies: While your zucchinis are getting their crunch on, heat up a sauté pan on medium-high and add a dash of olive oil. Toss in those onions and bell peppers, giving them a quick sauté for 2 to 3 minutes until they’re tender.

  5. Add Beef & Seasonings: Time to introduce the ground beef to the pan. Sprinkle in your magnificent mix of chili powder, cumin, paprika, garlic powder, and salt. Give it all a sauté dance until the beef turns a beautiful golden brown, about 6 to 7 minutes.

  6. Build the Magic: Take your zucchini slices out of the oven – they’re probably dancing with excitement now. Arrange them on a plate or serving dish, then heap on that glorious seasoned beef. Shower it all with shredded cheddar cheese and the vibrant cherry tomatoes.

Reference the recipe card below for detailed instructions.

wooden plate with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

Meal Prep Tips for Baked Chicken Fajitas

  • Storage: If you somehow have leftovers (they’re so good, it’s a rare occurrence), store the components separately. Keep the beef and veggies in an airtight container in the fridge, and the zucchini slices in a separate container.

  • Reheating: To experience the nacho joy all over again, simply reheat the beef and veggies in a pan over medium heat until warm. As for the zucchini “chips,” a quick pop in the toaster oven will bring back their crispy charm.

  • Veggie Swap: Feeling adventurous? Swap out the ground beef for ground turkey or even black beans for a vegetarian twist. And don’t hesitate to toss in some sliced jalapeños for an extra kick of spice!

glass rectangular meal prep containers with sliced zucchini topped with ground beef, bell peppers, tomatoes, and shredded cheese

zucchini nachos

Beef Zucchini Nachos

These low carb zucchini nachos are delicious, crunchy, and have a flavor-packed bite!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American, Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan
  • sheet pan
  • oven

Ingredients
  

  • 10 oz ground beef
  • 2 each zucchini
  • 1/4 cup white onions (diced)
  • 1 each yellow bell pepper (diced)
  • 1/4 cup cherry tomatoes (sliced)
  • 1/2 cup shredded cheddar cheese
  • 1/8 tsp chili powder
  • 1/8 tsp cumin
  • 1/8 tsp paprika
  • 1/8 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Zucchini

  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat the oven to 400F
  • Slice the zucchini into 1/4 inch thick rounds. Season with garlic powder and salt. Coat with olive oil
  • Place the zucchini slices on a sheet pan and bake them in the oven for 12 to 15 minutes
  • Meanwhile, add olive oil to a saute pan on medium-high heat. Saute the onions and bell peppers until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and seasonings and saute until it is fully cooked and golden brown (about 6 to 7 minutes)
  • Remove the zucchini slices from the oven and top them off with the taco meat. Top it off with shredded cheese and cherry tomatoes

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Frequently Asked Questions

Can I use a different type of meat?

Of course! While the original recipe features ground beef, you can easily switch it up. Try ground turkey, chicken, or even plant-based alternatives like crumbled tofu or tempeh for a vegetarian version.

Can I use pre-made taco seasoning?

Absolutely, using pre-made taco seasoning can save you time and effort. However, making your own seasoning blend from scratch as mentioned in the recipe allows you to customize the flavors to your liking.

Can I use different vegetables for sautéing?

Absolutely. The sautéed onions and bell peppers can be swapped with other veggies you enjoy, such as mushrooms, spinach, or even grated carrots. The goal is to add flavor and texture, so feel free to get creative!