Category: Gluten Free

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Honey Turmeric Pork Chops

Pan-fried pork with rutabaga and beet leaves

Hey there, busy bees! Are you looking for a meal prep idea that ticks all the boxes of being healthy, delicious, and super convenient? Look no further than my Honey Turmeric Pan-Fried Pork Chops with Rutabaga and Beet Leaves recipe. The combination of ingredients in this recipe not only maximizes the flavor profile but also ensures a balanced nutritional intake. The spices add depth and a wealth of health benefits, while the main components—pork, rutabaga, apples, and beet leaves—provide a good mix of protein, carbs, and fiber.

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Calories: 559kcal | Carbohydrates: 41g | Protein: 32g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 90mg | Sodium: 1048mg | Potassium: 1509mg | Fiber: 8g | Sugar: 27g | Vitamin A: 2464IU | Vitamin C: 64mg | Calcium: 149mg | Iron: 3mg
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Pan-fried pork with rutabaga and beet leaves

Why You’ll Absolutely Love This Recipe:

  • Packed with Flavor: Each bite of these pork chops brings a burst of sweet honey and earthy turmeric, perfectly balanced by a touch of ginger and garlic. Paired with the savory-sweetness of rutabaga and apple hash, this dish delivers gourmet flavors right to your kitchen.
  • Nutrient-Dense: We’re talking lean protein from the pork chops and a heap of vitamins and minerals from the beet leaves and rutabaga. This meal doesn’t just taste good—it’s good for you!
  • Super Easy to Prep: Whether you’re a meal prep pro or just getting started, this recipe is straightforward. Spend a little time prepping and cooking on Sunday, and you’ll have a couple of days’ worths of meals ready to go.
  • Customizable: Can’t find beet leaves? No problem! Swap them out for kale, spinach, or Swiss chard. This recipe is forgiving and flexible, letting you use what you have on hand.
  • Budget-Friendly: This meal won’t break the bank. It uses simple ingredients that are often on sale and can be found in most grocery stores, making it perfect for keeping your finances in check without sacrificing taste or quality.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are a great source of lean protein, essential for muscle repair and growth. They’re relatively inexpensive and very versatile, allowing for a variety of seasonings and cooking methods.
  • Turmeric Powder: Turmeric is known for its anti-inflammatory properties, thanks to the compound curcumin. It adds a warm, earthy flavor and a beautiful golden color to the dish, enhancing the visual appeal and health benefits.
  • Ginger Powder:  Ginger adds a spicy, zesty kick to the pork chops. It’s also celebrated for its digestive and anti-inflammatory benefits, making it a great addition to a meal intended to be both flavorful and health-supportive.
  • Garlic Powder: Garlic powder offers a convenient way to infuse the dish with rich, savory notes. Garlic is also known for boosting the immune system and enhancing heart health, adding another layer of nutritional value.
  • Honey: Honey brings a natural sweetness that balances the earthiness of the turmeric and the heat of the ginger. It helps create a beautiful caramelized crust on the pork chops when seared. Besides its taste, honey is also favored for its antioxidant properties.
  • Rutabaga: This root vegetable is a budget-friendly powerhouse packed with fiber, vitamin C, and potassium. Its mild, sweetly earthy flavor makes it a perfect base for absorbing the spices in the hash.
  • Red Apple: Apples add a sweet, crisp contrast to the earthy rutabaga. They also contribute additional fiber and vitamin C to the dish, enhancing its nutritional profile without adding significant cost.
  • Cinnamon Powder: Cinnamon not only pairs wonderfully with apples but also brings its own health benefits, including blood sugar regulation. Its sweet and warm flavor complements the savory elements of the meal, tying the hash together beautifully.
  • Beet Leaves: Often discarded, beet leaves are a nutritious and economical choice. They are rich in vitamins A, C, and K, and add a vibrant color and a slightly bitter contrast to the sweet and savory flavors of the rest of the dish.
Pan-fried pork with rutabaga and beet leaves

How to Meal Prep Honey Turmeric Pork Chops

  1. Pre-heat your oven to 400F. Toss the peeled and diced rutabaga with the diced apple, spices, and olive oil. Spread them on a sheet pan and roast in the oven for 20 minutes until tender and caramelized.
  2. Season and Sear: While your hash is roasting, season the pork chops with turmeric, ginger, garlic, salt, and pepper. Drizzle them with honey and a touch of olive oil. Heat a sauté pan on medium-high and sear each chop for about 4-5 minutes per side, until fully cooked and juicy to an internal temperature of 145F.
  3. In the same pan used for pork chops, add a little more oil if needed and throw in the chopped beet leaves. Sauté them until they wilt, seasoning with garlic powder and salt.

Reference the recipe card below for detailed instructions.

Pan-fried pork with rutabaga and beet leaves

Ingredient Swap Tips:

  • Pork Alternatives: If pork isn’t your preference or you want something lighter, chicken breasts or thighs can be a great substitute. Adjust cooking times accordingly.
  • Root Vegetable Varieties: No rutabaga? Try sweet potatoes, parsnips, or carrots for your hash. These are all excellent at absorbing flavors and add their own unique sweetness to the dish.
  • Different Greens: If beet leaves are hard to find, kale, spinach, or Swiss chard are perfect substitutes. Each brings a different nutrient profile and slight variations in flavor.
  • Apple Alternatives: Pears can replace apples in the hash for a similar texture with a slightly different sweetness.
Pan-fried pork with rutabaga and beet leaves
Pork Chops

Honey Turmeric Pork Chops with Rutabaga and Beet Leaves

Savor the sweet and savory delight of honey turmeric pan-fried pork chops served alongside a warmly spiced rutabaga and apple hash with sautéed beet leaves, creating a balanced and nutritious meal perfect for busy weeknights.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 559 kcal

Equipment

  • knife
  • cuting board
  • saute pans
  • tongs
  • spatulas
  • sheet pan
  • oven

Ingredients
  

Pork Chops and Seasonings

  • 2 pork chops (6 oz each)
  • 1/4 tsp turmeric powder
  • 1/4 tsp ginger powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp honey
  • 1 tbsp olive oil

Rutabga and Apple Hash

  • 1 rutabaga (peeled and diced)
  • 1 red apple (diced)
  • 1/4 tsp garlic powder
  • 1/4 tsp cinnamon powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Beet leaves

  • 2 cups beet leaves (chopped)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

Rutabaga and Apple Hash

  • Pre-heat the oven to 400F. Peel the rutabaga and dice into small squares. Dice the apple in a similar size
  • Season the rutabaga and apples and coat them with olive oil. Place them on a sheet pan and bake them in the oven for 20 minutes.

Pork Chops

  • Next, season the pork chops with the spices and coat with honey and olive oil.
  • Heat an saute pan on medium high heat and sear the pork chop on each side for about 4 to 5 minues until it is fully cooked and the juices run clear

Beet leaves

  • After you have cooked the pork, use the same pan to saute the beet leaves. Add oil and saute the leaves until they wilt. Season with salt and garlic powder
  • Note: if you can't find beet leaves, you can substitute them with any other type of greens such as kale, spinach, or swiss chard

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: 559kcalCarbohydrates: 41gProtein: 32gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 90mgSodium: 1048mgPotassium: 1509mgFiber: 8gSugar: 27gVitamin A: 2464IUVitamin C: 64mgCalcium: 149mgIron: 3mg

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Frequently Asked Questions

Is this meal suitable for freezing?

The pork chops can be frozen after cooking, as can the rutabaga and apple hash. However, beet leaves are best enjoyed fresh, as their texture can become quite soggy upon thawing. If you must freeze the entire meal, consider swapping the beet leaves for another green like spinach, which freezes better.

Can I cook the pork chops on the grill?

Absolutely! Grilling the pork chops can add a delightful smoky flavor to the dish. Just make sure to still marinate them as per the recipe, and keep an eye on them as honey can burn if exposed to high heat for too long.

What is the best way to store the leftovers?

Store the pork chops, rutabaga and apple hash, and beet leaves in separate airtight containers in the refrigerator for up to 3-4 days. Keeping them separate helps maintain their distinct textures and flavors upon reheating.

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Honey Lemon Chicken Stir Fry

Chicken Stir Fry with Bok Choy and Bell Peppers

Hey, busy foodies! Are you ready to whip up something absolutely delicious, super easy, and totally budget-friendly? Let’s get your meal prep game on with a fantastic Honey Lemon Chicken Stir Fry that’ll make your tastebuds sing and keep your wallet happy. This dish is a perfect blend of tangy, sweet, and savory flavors that come together faster than you can say “yum”!

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Calories: 530kcal | Carbohydrates: 28g | Protein: 33g | Fat: 33g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1719mg | Potassium: 866mg | Fiber: 3g | Sugar: 22g | Vitamin A: 6887IU | Vitamin C: 132mg | Calcium: 147mg | Iron: 3mg
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Chicken Stir Fry with Bok Choy and Bell Peppers

The PrepYoSelf Newsletter

Why You’ll Love This:

  • Quick & Easy: Less than 30 minutes and your meal prep for a few days is sorted.

  • Flavor-packed: Each bite is a blend of honey sweetness, zesty lemon, and just the right kick from the chili flakes.

  • Healthy & Satisfying: Packed with protein-rich chicken and fiber-loaded veggies, it’s balanced, filling, and keeps you charged.

  • Quick Cleanup: Since this recipe requires just a wok or large skillet, you won’t have a pile of pots and pans to clean up afterward. This one-pan wonder not only simplifies cooking but also makes cleanup a breeze, so you can enjoy your meal and your evening without the looming dread of dishes.

  • Perfect for All Seasons: The light and zesty flavors of lemon and honey make this dish refreshing enough for summer, while the hearty addition of chicken and warming spices like garlic and chili flakes make it comforting in the colder months. It’s a versatile recipe that adapts to any season.

Chicken Stir Fry with Bok Choy and Bell Peppers

Ingredients you’ll need for this Chicken Stir Fry

  • Chicken Thighs: Chicken thighs are chosen for their juiciness and flavor, which surpass that of chicken breasts. They are also more affordable and forgiving during the cooking process, remaining tender and moist. Rich in protein, they provide the necessary nutritional value to keep you satiated and energized.

  • Red Bell Pepper: These add a sweet, almost fruity component to the stir fry. Not only do they bring vibrant color to the dish, but they’re also packed with vitamins A and C, which are great for immunity and skin health. Red bell peppers are relatively inexpensive, especially when bought in season or on sale, and contribute to the budget-friendly nature of the recipe.

  • Bok Choy: This leafy green is a staple in Asian cuisine and brings a subtle peppery flavor to the dish. It’s an excellent source of vitamins K, C, and A, and adds fiber to the meal, enhancing digestive health. Bok choy is also typically cheaper than other leafy greens like kale and spinach, making it a cost-effective option for adding volume and nutrition.

  • Green Onions: These add a mild, crunchy onion flavor that isn’t overpowering. Green onions are inexpensive and work as a flavorful garnish that enhances the visual appeal and taste complexity of the dish.

  • Olive Oil & Sesame Oil: Olive oil is used for its health benefits and high smoke point, making it ideal for stir-frying. Sesame oil, on the other hand, is used sparingly for its intense flavor. Just a drizzle adds a nutty aroma and richness that elevates the dish from simple to special without adding much to the cost.

  • Honey and Lemon Juice: These ingredients are key to creating the sweet and tangy profile of the sauce. Honey brings natural sweetness, balancing the zesty lemon juice that provides a refreshing burst of flavor, which can invigorate the palate. Both are affordable and packed with health benefits—lemon juice for its vitamin C and honey for its antioxidants.

  • Soy Sauce: This adds the umami flavor, depth, and saltiness to the sauce, eliminating the need for additional salt. It’s a staple in Asian cooking and very budget-friendly, especially when bought in larger quantities.

  • Garlic Powder and Red Pepper Chili Flakes: These spices introduce heat and complexity to the stir fry. Garlic powder offers a convenient and milder alternative to fresh garlic, and chili flakes add a manageable heat that can be adjusted to taste. Both are inexpensive and have a long shelf life, making them pantry essentials for adding flavor without fuss.

Chicken Stir Fry with Bok Choy and Bell Peppers

How to Meal Prep Honey Lemon Chicken Stir Fry

  1. Start with the sauce because, let’s face it, that’s where the magic happens! In a small bowl, dissolve the cornstarch in water. Stir in soy sauce, lemon juice, honey, garlic powder, and chili flakes. Mix until smooth and set aside to mingle those flavors.

  2. Heat a wok or large skillet over medium-high heat and drizzle in the olive oil. Toss in those chicken chunks and let them sizzle! Cook for about 6 to 7 minutes, turning occasionally, until they’re beautifully golden and cooked through to 165°F. Patience here — that perfect sear adds so much flavor!

  3. Throw in the red bell pepper and bok choy to the party. Stir fry these crunchy delights for about 3 to 4 minutes until they just start to soften but still retain some bite. We’re all about textures!

  4. Pour that delightful honey lemon soy sauce over your chicken and veggies. Keep everything moving in the wok for another 2 to 3 minutes until the sauce thickens and gloriously coats everything. This is where it all comes together!

  5. Sprinkle with sesame oil and give it a final stir. This last drizzle is like adding a splash of magic, enhancing the flavors to their peak!

  6. Top off with chopped green onions for a fresh, colorful finish. There! You’ve got a mouth-watering dish that’s ready to divide into containers for the week ahead or serve up right now for a satisfying meal.

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with Bok Choy and Bell Peppers

Meal Prep Tips and Pairing Tips for Honey Lemon Chicken Stir Fry

  • Double the sauce recipe: If you’re a fan of extra saucy stir-fry, cook a larger batch. It freezes well, so you can always have some on hand for a quick meal fix! It goes well with any stir fry dish.

  • Grains: Serve your Honey Lemon Chicken Stir Fry over a bed of brown rice, jasmine rice, or even quinoa for a hearty and fulfilling meal. These grains complement the Asian flavors of the dish and provide a good source of complex carbohydrates.

  • Noodles: Pairing this stir fry with noodles can make for an exciting meal. Consider options like soba noodles, udon, or even whole wheat spaghetti. Toss the noodles with some of the stir fry sauce for extra flavor.

  • Soup: Start your meal with a miso soup or a clear vegetable soup. These light soups can act as a great appetizer without overshadowing the main dish.

  • Appetizers: If you’re turning the stir fry into a more elaborate meal, consider simple appetizers like spring rolls, edamame, or dumplings. These can be prepared ahead and quickly served alongside your main dish.

Chicken Stir Fry with Bok Choy and Bell Peppers

Honey Lemon Chicken Stir Fry

Enjoy a quick and delightful meal with this Honey Lemon Chicken Stir Fry recipe, featuring juicy chicken thighs, crisp bell peppers, and bok choy, all tossed in a tangy honey lemon soy sauce, ready in just 30 minutes
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 530 kcal

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1 red bell pepper (cubed)
  • 3 cups bok choy (chopped)
  • 1/4 cup green onions (chopped)
  • 1 teaspoon olive oil
  • 1 teaspoon sesame oil

Honey Lemon Soy Sauce

  • 1/4 cup water
  • 1 teaspoon cornstarch
  • 3 tablespoon soy sauce
  • 2 tablespoon honey
  • 2 tablespoon lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red pepper chili flakes

Instructions
 

  • In a small bowl, mix together the corn starch and water. Then add the soy sauce, lemon juice, honey, garlic powder, and red pepper chili flakes and mix it well. Set the sauce aside.
  • Next, cut the chicken thighs in one inch chunks.
  • Add olive oil to a heated wok on medium high heat and add the chicken. Sear the chicken on all sides and cook it for about 6 to 7 minutes until it reaches an internal temperature of 165F.
  • Then, add the bell peppers and bok choy and stir fry it for about 3 to 4 minutes until they soften.
  • Finally, pour in the honey lemon soy sauce and stir everything around for about 2 to 3 minutes until the sauce thickens. In the end, sprinkle everything with sesame oil for extra flavor.

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: 530kcalCarbohydrates: 28gProtein: 33gFat: 33gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 167mgSodium: 1719mgPotassium: 866mgFiber: 3gSugar: 22gVitamin A: 6887IUVitamin C: 132mgCalcium: 147mgIron: 3mg

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Frequently Asked Questions

What can I substitute for honey in the sauce?

If you prefer not to use honey, maple syrup or agave nectar are excellent alternatives. These will maintain the sweetness balance while offering their unique flavors.

What other types of protein can I use in this recipe?

Besides chicken, you can use beef strips, pork loin slices, shrimp, or even fish like salmon or tilapia. Each protein choice brings its unique flavor and might need slight adjustments in cooking time.

What are the best ways to add a crunchy texture to this stir fry? 

For an added crunch, you can toss in some roasted peanuts or cashews just before serving. Alternatively, adding water chestnuts or bamboo shoots during the cooking process can also provide a nice contrast to the tender chicken and vegetables.

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Breakfast Deli Egg Roll Ups

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Start your mornings with a burst of flavor and energy with our Breakfast Deli Eg Roll-Ups! Packed with protein and low in carbs, these roll-ups are the perfect solution for busy individuals who crave restaurant-quality food without breaking the budget. With just a handful of ingredients and minimal prep time, you can whip up a batch of these delicious delights in no time flat. The combination of savory turkey deli meat, fluffy eggs, and vibrant bell peppers creates a mouthwatering flavor explosion that will leave you craving more. Plus, they’re completely customizable, so you can mix and match fillings to suit your taste preferences. Whether you’re rushing out the door or sitting down to a leisurely breakfast, these roll-ups are sure to satisfy your hunger and fuel your day. So go ahead, give them a try and elevate your breakfast game to new heights!

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Calories: 162kcal | Carbohydrates: 5g | Protein: 16g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 261mg | Sodium: 958mg | Potassium: 268mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1523IU | Vitamin C: 48mg | Calcium: 45mg | Iron: 2mg
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Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

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Here’s why you need to make this:

  • Speedy Prep: With just a few simple steps, you can whip up these roll-ups in no time flat. Perfect for those busy mornings when you need a nutritious breakfast without the hassle!

  • Minimal Ingredients: You don’t need a laundry list of ingredients to make these roll-ups. Just a handful of kitchen staples like eggs, turkey deli meat, and bell peppers are all you need to create a breakfast masterpiece.

  • Low Carb, High Protein: Say goodbye to sugary cereals and carb-heavy pastries! These roll-ups are low in carbohydrates, making them a great choice for anyone watching their carb intake. Plus, with the protein-packed combination of eggs and turkey deli meat, you’ll stay fuller for longer and power through your morning with ease.

  • Portability: Need breakfast on the go? No problem! Simply wrap these roll-ups in parchment paper or foil, and you’ve got a portable breakfast that you can enjoy anywhere – whether you’re rushing out the door or sitting at your desk.

  • Customizable: Don’t be afraid to get creative with your fillings! While this recipe calls for bell peppers, you can mix things up by adding in your favorite veggies like spinach, mushrooms, or onions. The possibilities are endless!

Ingredients You’ll Need

  • Eggs: Eggs are the star of this recipe, and for good reason! Not only are they a fantastic source of high-quality protein, but they also provide essential nutrients like vitamin D and choline. By using eggs as the base of our roll-ups, we ensure that they’re not only delicious but also satisfying and nutritious.

  • Turkey Deli Meat: Turkey deli meat adds a savory, meaty flavor to our roll-ups without weighing them down with unnecessary calories or fat. It’s a lean source of protein, making it perfect for those looking to build muscle or maintain a healthy weight. Plus, turkey deli meat is often more budget-friendly than other types of deli meat, making it a great choice for those watching their wallets.

  • Red Bell Pepper: Not only do red bell peppers add a pop of vibrant color to our roll-ups, but they also bring a subtle sweetness and crunch that complements the savory flavors of the eggs and turkey. Plus, bell peppers are packed with vitamin C, antioxidants, and fiber, making them a nutritious addition to any meal.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

How to Meal Prep Breakfast Deli Egg Roll Ups

  1. Heat up a pan over medium heat and add a teaspoon of olive oil. Once the oil is nice and warm, toss in those vibrant red bell peppers and let them sizzle until they soften. Oh, the aroma already has me drooling!

  2. Now, crack those eggs into the pan with the bell peppers. Grab your spatula and give them a good stir until they’re cooked to perfection and nice and firm. We’re talking about eggs that are so fluffy and delicious, you’ll be doing a happy dance in your kitchen!

  3. Alright, it’s time to assemble our breakfast magic! Take two slices of turkey deli meat and layer them on top of each other. Now, scoop two tablespoons of that mouthwatering egg and bell pepper mixture right into the center of the deli meat. Are you feeling the excitement yet?

  4. Gently fold the deli meat over the eggs like a cozy little blanket, and secure them closed with a toothpick. Voila! You’ve just created a masterpiece – a Breakfast Deli Taco Roll-Up that’s as convenient as it is delectable.

  5. Now, here comes the best part – packing these beauties up for your busy mornings ahead! Simply wrap each roll-up in some parchment paper or foil, pop them in a container, and stash them in the fridge. They’ll be waiting for you like a delicious surprise when you’re ready to tackle the day!

Reference the recipe card below for detailed instructions.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Meal Prep Tips:

  • Fresh Fruit: Balance out the savory flavors of the roll-ups with a side of fresh fruit. Sliced strawberries, blueberries, or oranges make for a refreshing and vibrant addition to your breakfast spread. Not only do they add a pop of color, but they also provide natural sweetness and a boost of vitamins and antioxidants.

  • Whole Grain Toast: Serve your roll-ups alongside a slice of whole grain toast for a satisfying and hearty breakfast. The fiber from the whole grains will help keep you full and satisfied until your next meal, while the toast provides a delicious vehicle for spreading on your favorite toppings like avocado or nut butter.

  • Greek Yogurt: Amp up the protein content of your breakfast by pairing your roll-ups with a side of creamy Greek yogurt. Top it off with a drizzle of honey and a sprinkle of granola for some added sweetness and crunch. Greek yogurt also adds a cool and tangy contrast to the warm and savory flavors of the roll-ups.

  • Salsa or Hot Sauce: For an extra kick of flavor, serve your roll-ups with a side of salsa or your favorite hot sauce. The acidity and heat from the salsa or hot sauce complement the savory flavors of the roll-ups and add a fun and spicy twist to your breakfast.

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Turkey Deli Roll ups-eggs wrapped in turkey deli slices

Breakfast Deli Egg Roll Ups

Quick and easy Breakfast Deli Taco Roll-Ups: protein-packed, low-carb delights perfect for meal prep, customizable fillings, and budget-friendly mornings!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 162 kcal

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 3 large eggs
  • 12 slices turkey deli meat
  • 1/2 cup red bell pepper (diced)
  • 1 teaspoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • Add oil to a heated pan on medium heat and saute the bell peppers until they soften Then, crack the eggs into the pan and use a spatula to stir the eggs until they cook and firmly set.
  • Layer 2 pieces of turkey deli meat on top of each other. Scoop 2 tablespoons of the egg mixture into the middle of each deli meat.
  • Fold the deli meat over the eggs and use a toothpick to secure them closed.

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: 162kcalCarbohydrates: 5gProtein: 16gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 261mgSodium: 958mgPotassium: 268mgFiber: 1gSugar: 3gVitamin A: 1523IUVitamin C: 48mgCalcium: 45mgIron: 2mg

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Frequently Asked Questions

Are these roll-ups kid-friendly?

Yes, these roll-ups are a hit with kids! They’re fun to eat and packed with protein and veggies to keep little tummies satisfied. Plus, you can customize the fillings to suit your child’s taste preferences, making them a versatile option for even the pickiest eaters.

Can I customize the fillings?

Absolutely! Feel free to get creative with the fillings and customize them to suit your taste preferences. You can add in different veggies like spinach, mushrooms, onions, or tomatoes, or switch up the protein by using ham, chicken, or bacon instead of turkey deli meat. The possibilities are endless!

Can I freeze these roll-ups?

Yes, you can freeze these roll-ups for longer storage. Wrap them individually in plastic wrap and then place them in a freezer-safe bag or container. They should keep well in the freezer for up to 2-3 months. When you’re ready to enjoy them, simply thaw them overnight in the refrigerator or reheat them in the microwave or oven.

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Chicken Mole Tacos

Shredded Chicken in Mole Sauce with Corn Tortillas

Our restaurant-quality Chicken Mole Street Tacos are ready to rock your taste buds. These babies are not only bursting with flavor but also budget-friendly and perfect for busy individuals like you who crave delicious meals without the hassle. So go ahead, dig in, and savor every bite of these delightful tacos. Happy meal prepping!

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Calories: 660kcal | Carbohydrates: 64g | Protein: 27g | Fat: 36g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 1539mg | Potassium: 1183mg | Fiber: 12g | Sugar: 27g | Vitamin A: 5376IU | Vitamin C: 25mg | Calcium: 120mg | Iron: 4mg
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Shredded Chicken in Mole Sauce with Corn Tortillas

Why You’ll Enjoy This!

  • Flavor Explosion: With the bold flavors of the mole sauce infused into every tender bite of chicken, these tacos are anything but boring. Say goodbye to bland meal prep meals and hello to a fiesta of flavors that will keep you excited for lunchtime!

  • Easy Peasy Prep: Our recipe is designed with busy individuals in mind. With simple instructions and minimal ingredients, you can whip up a batch of these tacos in no time. Perfect for those hectic weekday evenings when you need something quick and satisfying.

  • Budget-Friendly: Our Chicken Mole Street Tacos are made with affordable ingredients that won’t bust your budget. Save money without sacrificing flavor – it’s a win-win!

  • Versatile and Customizable: Don’t be afraid to get creative with your taco toppings! Whether you prefer a little extra heat with some sliced jalapeños or want to add some creamy avocado slices, these tacos are the perfect canvas for your culinary imagination.

  • Portion Control Made Easy: With each taco neatly packed and ready to go, portion control becomes a breeze. Say goodbye to the temptation of overeating – simply grab a prepped taco and enjoy a perfectly portioned meal that keeps you on track with your health goals.

  • Meal Prep Magic: Perhaps the best reason of all – these tacos are meal prep superheroes! Whip up a batch on Sunday evening and enjoy delicious, restaurant-quality meals throughout the week. No more last-minute scrambles or unhealthy takeout – just grab and go for a stress-free week of tasty eats.

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Gather the Following Ingredients

  • Boneless Chicken Thighs: Chicken thighs are used for their succulent flavor and tenderness. They’re also budget-friendly compared to other cuts of meat. By using boneless thighs, we make the prep process easier and quicker while still delivering that juicy texture.

  • Corn Tortillas: Corn tortillas provide the perfect vessel for our tacos. Not only are they gluten-free and lower in calories compared to flour tortillas, but they also add a deliciously rustic flavor that complements the richness of the mole sauce.

  • White Onions: Sliced white onions add a sweet and slightly pungent flavor to the dish. They also provide a nice texture contrast to the tender chicken and creamy mole sauce. Onions are a budget-friendly ingredient that adds depth and complexity to the overall flavor profile.

  • Chicken Broth: Chicken broth serves as the base for our sauce, infusing it with savory flavor and moisture. It’s also a cost-effective way to add depth to the dish without the need for expensive ingredients.

  • Mole Base Ingredients: This combination of tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and chocolate chips forms the heart and soul of our dish. Each ingredient contributes to the complex flavor profile of the mole sauce – the tomato sauce provides acidity and sweetness, the dried ancho chile and chipotle pepper add smoky heat, the garlic powder and cumin lend aromatic depth, and the chocolate chips bring richness and depth. 

  • Garnishes (Lime and Cilantro): Fresh lime slices and chopped cilantro add brightness and freshness to the tacos. The tangy citrus of the lime cuts through the richness of the mole sauce, while the herbal notes of cilantro provide a refreshing contrast. These garnishes not only enhance the flavor of the dish but also add a vibrant pop of color, making our tacos as visually appealing as they are delicious.

Shredded Chicken in Mole Sauce with Corn Tortillas

How to Meal Prep Chicken Mole Tacos:

  1. In a blender, combine the tomato sauce, dried ancho chile, chipotle pepper, garlic powder, cumin, and salt. Blend until smooth and set aside. This luscious mole sauce is the secret to our tacos’ rich flavor!

  2. Heat olive oil in a soup pan over medium-high heat. Sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown and delicious. Add the sliced white onions and sauté until they soften and become fragrant.

  3. Pour in the chicken broth and the prepared Mole Base. Give it a good stir, bring it to a boil, then reduce the heat to low-medium. Cover the pan with a lid and let it simmer for approximately 25 minutes until the chicken is tender and the flavors have melded together beautifully.

  4. Once the chicken is cooked through, uncover the pan and add those decadent chocolate chips. Stir until they melt into the sauce, infusing it with a luxurious richness. Continue to simmer the sauce uncovered until it thickens to perfection.

  5. Now for the fun part! Use two forks to shred the tender chicken directly in the pan. Grab your corn tortillas and fill them generously with the mouthwatering chicken filling. Top each taco with a sprinkle of fresh cilantro and a squeeze of zesty lime juice for that extra pop of flavor.

Reference the recipe card below for detailed instructions.

Shredded Chicken in Mole Sauce with Corn Tortillas

Meal Prep Tips for Chicken Mole Tacos:

  • Fresh Sides: Serve your Chicken Mole Street Tacos with fresh, vibrant sides like a crisp green salad, pico de gallo, or a refreshing fruit salsa. The bright flavors will complement the richness of the tacos and provide a balanced meal.

  • Mexican Rice: Pair your tacos with some fluffy Mexican rice for a complete and satisfying meal. The rice absorbs the flavors of the mole sauce and serves as a delicious side dish.

  • Black Beans: Add a side of seasoned black beans for extra protein and fiber. The earthy flavors of the beans complement the smoky richness of the mole sauce perfectly.

  • Corn and Avocado Salad: A light and refreshing corn and avocado salad is the perfect accompaniment to the bold flavors of the tacos. The creamy avocado and sweet corn provide a lovely contrast to the savory chicken mole filling.

  • Tortilla Chips and Guacamole: For a casual and fun meal, serve your tacos with crispy tortilla chips and homemade guacamole. The crunchy chips and creamy guac are the perfect accompaniments to the indulgent flavors of the tacos.

round plate with 3 corn tortilla tacos topped with shredded chicken and fresh cilantro

Chicken Mole Street Tacos

Deliciously tender chicken thighs simmered in a rich mole sauce, stuffed into warm corn tortillas and topped with fresh cilantro and a squeeze of lime – our Chicken Mole Street Tacos are a flavor-packed fiesta in every bite!
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Prep Time 5 minutes
Cook Time 35 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2
Calories 660 kcal

Equipment

  • knife
  • cutting board
  • blender
  • spatula
  • soup pot with a lid

Ingredients
  

  • 4 small corn tortillas
  • 8 oz boneless chicken thighs
  • 1/4 cup white onions (sliced)
  • 2 cups chicken broth
  • 1 tablespoon olive oil

Mole Base

  • 8 oz tomato sauce
  • 1 dried ancho chile
  • 1 chipotle pepper in adobo sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 cup semi bittersweet chocolate chips

Garnish

  • 1 lime (sliced)
  • 1/4 cup cilantro (chopped)

Instructions
 

  • Blend together the ingredients of the mole base (minus the chocolate chips) until it is smooth and set it aside.
  • Add oil to a soup pan on medium high heat and sear the chicken thighs on each side for about 3 to 4 minutes until they are golden brown. Next add the white onions and saute until they soften.
  • Then, pour in the broth and mole base and stir it all around. Bring the soup to a boil, then lower the heat to low medium and cover the soup pan with a lid.Let it simmer for about 25 minutes until the chicken is tender.
  • After the chicken cooks, remove the lid and add the chocolate chips and stir until it fully melts. Continue to simmer the sauce until it thickens.
  • Finally use two forks to shred the chicken and stuff each tortilla with the chicken filling. Top it off with fresh cilantro and lime juice.

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: 660kcalCarbohydrates: 64gProtein: 27gFat: 36gSaturated Fat: 11gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 116mgSodium: 1539mgPotassium: 1183mgFiber: 12gSugar: 27gVitamin A: 5376IUVitamin C: 25mgCalcium: 120mgIron: 4mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

While chicken thighs are preferred for their tenderness and flavor, you can certainly use chicken breast if you prefer. Just be mindful that chicken breast tends to be leaner and may require shorter cooking time to avoid drying out.

Is it necessary to use both dried ancho chile and chipotle pepper in adobo sauce?

The combination of dried ancho chile and chipotle pepper adds depth and complexity to the mole sauce, but if you can’t find one of the ingredients or prefer a milder heat, you can adjust the recipe accordingly. You can also substitute with other dried chiles or adjust the amount of chipotle pepper to suit your taste preferences.

Can I freeze the chicken mole filling?

Yes, you can freeze the cooked chicken mole filling for later use. Store it in a freezer-safe container for up to 2-3 months. Thaw it overnight in the refrigerator before reheating, and add a splash of chicken broth or water if needed to revive the sauce.

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Air Fryer Chicken Wings in Red Pepper Sauce

chicken wings in a red pepper sauce

Get ready to elevate your meal prep game with these irresistible Air Fryer Chicken Wings in a delectable red pepper sauce! Bursting with flavor and goodness, this recipe is perfect for busy individuals who crave restaurant-quality taste without compromising on health or budget. With just a handful of simple ingredients, you can whip up a batch of crispy, juicy wings that are sure to impress. The combination of smoky roasted red peppers, tangy Tabasco sauce, and savory Parmesan is guaranteed to steal the show!

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

Calories: 450kcal | Carbohydrates: 5g | Protein: 32g | Fat: 34g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.3g | Cholesterol: 120mg | Sodium: 2105mg | Potassium: 393mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 897IU | Vitamin C: 50mg | Calcium: 203mg | Iron: 2mg
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chicken wings in a red pepper sauce

Why We Love These Air Fryer Chicken Wings

  • Flavor Explosion: These wings are coated in a mouthwatering red pepper sauce that’s packed with flavor. With a perfect balance of smokiness from the roasted red peppers and a kick of heat from the Tabasco sauce, every bite is a flavor explosion that rivals your favorite takeout joint.

  • Crispy Perfection: Thanks to the magic of the air fryer, these wings come out perfectly crispy on the outside while remaining juicy and tender on the inside. That irresistible crunch is on par with the best wings you’ve ever ordered – no deep frying required!

  • Healthier Option: Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!

  • Convenience Factor: Let’s face it – sometimes, the thought of ordering takeout can be tempting simply because it’s easy. But with this recipe, you can enjoy restaurant-quality wings in the comfort of your own home, and it’s just as convenient! Plus, with a little bit of meal prep, you can have these wings ready to go whenever hunger strikes.

  • Customizable and Budget-Friendly: One of the best things about making your own wings at home is that you can customize them to your heart’s content. Whether you want to adjust the level of spiciness, swap out the cheese for your favorite variety, or experiment with different dipping sauces, the possibilities are endless! Plus, buying ingredients in bulk and meal prepping saves you money in the long run, making this homemade meal a budget-friendly option compared to constantly ordering takeout.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken Wings: These are the star of the show! Chicken wings are not only delicious but also an affordable protein option. They’re juicy, flavorful, and perfect for soaking up all the delicious sauce. Plus, they’re a great source of lean protein, making them a healthy choice for satisfying your hunger.

  • Roasted Red Pepper: The roasted red pepper serves as the base for our flavorful sauce. It brings a rich, smoky sweetness to the dish that complements the savory chicken perfectly. Using jarred roasted red peppers is not only convenient but also budget-friendly compared to buying fresh peppers and roasting them yourself. Plus, red peppers are loaded with vitamins and antioxidants, adding a healthy boost to your meal.

  • Tabasco Sauce: Tabasco sauce adds a kick of heat and tanginess to the red pepper sauce. It’s a pantry staple that packs a punch of flavor without adding extra calories or fat. A little goes a long way, so it’s a cost-effective way to add bold flavor to your dish.

  • Shredded Parmesan Cheese: Parmesan cheese adds a creamy, cheesy richness to the sauce while also providing a hint of saltiness. Using shredded Parmesan is a budget-friendly alternative to other cheeses, and a little goes a long way in terms of flavor. Plus, Parmesan cheese is lower in fat compared to other cheeses, making it a healthier choice.

  • Paprika, Garlic Powder, Salt, and Pepper: These seasonings are the backbone of flavor for the chicken wings. Paprika adds a subtle smokiness, garlic powder brings aromatic depth, and salt and pepper enhance the overall taste. Using a combination of spices allows you to create a complex flavor profile without relying on excessive amounts of salt or fat, keeping the dish both delicious and healthy.

  • Olive Oil: Olive oil is used to coat the chicken wings before air frying, helping to crisp them up and lock in moisture. It’s a heart-healthy fat that adds richness to the dish without weighing it down. Using a small amount of olive oil keeps the dish light and healthy while still achieving that crave-worthy crispy texture.

chicken wings in a red pepper sauce

How to Meal Prep Air Fryer Chicken Wings

  1. First up, let’s get that flavorful red pepper sauce ready. In your trusty blender, combine the roasted red pepper (including the oil from the jar) and Tabasco sauce. Blend it up until it’s beautifully smooth. Set this tasty sauce aside for later.

  2. Now, onto the star of the show – the chicken wings! In a mixing bowl, toss your chicken wings with paprika, garlic powder, salt, pepper, and a drizzle of olive oil. Make sure those wings get coated in all those delicious seasonings.

  3. Pop those seasoned wings into your air fryer basket and cook them at 360°F for about 22-23 minutes. We’re aiming for that perfect golden crispiness, so keep an eye on them!

  4. Once your wings are cooked to crispy perfection, transfer them to a mixing bowl. Now, here’s where the magic happens – toss those wings in the red pepper sauce you made earlier, along with a generous sprinkle of shredded parmesan cheese. Coat those wings until they’re glistening with flavor.

  5. Want to add a fresh, crunchy element to your meal? Serve up your saucy wings with a side of veggie sticks like celery or carrots, or even a crisp side salad. It’s the perfect complement to these savory delights!

Reference the recipe card below for detailed instructions.

chicken wings in a red pepper sauce

Meal Prep Tips for Air Fryer Chicken Wings

  • Corn on the Cob: Roast or grill some corn on the cob as a tasty and seasonal side dish. The sweetness of the corn pairs beautifully with the savory flavors of the wings.

  • Crispy Potato Wedges: Whip up some crispy potato wedges seasoned with herbs and spices for a delicious and satisfying accompaniment to your wings. They’re sure to be a crowd-pleaser!

  • Roasted Vegetables: Opt for budget-friendly seasonal vegetables like broccoli, cauliflower, zucchini, and bell peppers. Simply toss them with olive oil, salt, and pepper, then roast them in the oven alongside your chicken wings for a nutritious and flavorful side dish.

  • Mixed Bean Salad: Create a colorful mixed bean salad using affordable canned beans such as black beans, chickpeas, and kidney beans. Toss them with diced bell peppers, onions, cilantro, and a simple vinaigrette for a protein-packed side dish that’s both nutritious and budget-friendly.

  • Greek Yogurt Dip: Whip up a quick and creamy Greek yogurt dip seasoned with garlic, lemon juice, and herbs like dill or parsley. Greek yogurt is high in protein and low in fat, making it a healthier alternative to traditional sour cream-based dips. Serve it alongside your wings for a refreshing contrast to the spicy sauce.

  • Quinoa Salad: Prepare a simple quinoa salad by combining cooked quinoa with diced cucumbers, cherry tomatoes, red onion, and fresh herbs like parsley or mint. Dress it with a squeeze of lemon juice and a drizzle of olive oil for a light and refreshing side dish that’s packed with protein and fiber.

chicken wings in a red pepper sauce

chicken wings in a red pepper sauce

Air Fryer Wings with Red Pepper Sauce

Juicy air-fried chicken wings tossed in a zesty roasted red pepper sauce, sprinkled with Parmesan cheese, perfect for a budget-friendly, healthy meal prep option bursting with flavor!
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Prep Time 5 minutes
Cook Time 28 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 450 kcal

Equipment

  • Air Fryer
  • blender
  • mixing bowl

Ingredients
  

  • 6 chicken wings
  • 6 oz roasted red pepper (in a jar)
  • 2 tablespoons tabasco sauce
  • 1/4 cup shredded parmesan chesee
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • In a blender, add the roasted red pepper and tobasco sauce (including the oil in the jar) and blend it until it is a smooth sauce. Set it aside until the chicken is cooked.
  • In a mixing bowl, add the chicken wings and season it with paprika, garlic powder, salt, and pepper. Make sure it gets fully coated with olive oil.
  • Place the chicken in the air fryer and cook it at 360F for 22-23 minutes until it reaches an internal temperature of 165F.
  • Once the chicken is cooked, place it in a mixing bowl and toss i the red pepper sauce along with the shredded parmesan cheese until it is fully coated. Optional: Enjoy with a side of fresh veggie sticks such as celery, carrots, or a side salad.

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: 450kcalCarbohydrates: 5gProtein: 32gFat: 34gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 15gTrans Fat: 0.3gCholesterol: 120mgSodium: 2105mgPotassium: 393mgFiber: 1gSugar: 0.3gVitamin A: 897IUVitamin C: 50mgCalcium: 203mgIron: 2mg

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Frequently Asked Questions

Can I use fresh red peppers instead of roasted red peppers?

Yes, you can roast fresh red peppers yourself or use them raw, but the flavor profile may vary slightly.

How can I make this recipe spicier?

Increase the amount of Tabasco sauce or add a pinch of cayenne pepper to the sauce for an extra kick.

Can I bake the wings instead of using an air fryer?

Yes, you can bake the wings in a preheated oven at 400°F (200°C) for approximately 30-35 minutes or until crispy and cooked through.

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Cashew Chicken and Eggplant Stirfry

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

This Cashew Chicken and Eggplant Stir Fry recipe is the epitome of flavor meets efficiency, perfect for busy individuals seeking a nutritious yet budget-friendly meal prep option. Picture succulent boneless chicken thighs, velvety eggplant, and vibrant bell peppers dancing in a symphony of savory sauces, all topped off with crunchy cashews for that extra dose of texture and taste. With just a handful of simple ingredients and easy-to-follow instructions, you’ll be amazed at how effortlessly this dish comes together, leaving you with ample time to conquer your day.

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

Calories: 578kcal | Carbohydrates: 25g | Protein: 30g | Fat: 41g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 20g | Trans Fat: 0.1g | Cholesterol: 139mg | Sodium: 1383mg | Potassium: 843mg | Fiber: 6g | Sugar: 12g | Vitamin A: 2119IU | Vitamin C: 83mg | Calcium: 57mg | Iron: 3mg
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Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

The PrepYoSelf Newsletter

Why you’ll enjoy this?

  • Quick and Easy: With simple ingredients and straightforward instructions, this recipe is a breeze to whip up, perfect for those hectic days when time is of the essence.

  • Nutritious and Balanced: Packed with lean protein from chicken thighs, plenty of veggies like eggplant and bell peppers, and healthy fats from cashews and sesame oil, this stir fry provides a well-rounded and nutritious meal that keeps you energized throughout the day.

  • Budget-Friendly: Utilizing affordable ingredients like boneless chicken thighs, eggplant, and bell peppers, this recipe proves that eating healthy doesn’t have to break the bank. Plus, by preparing meals at home, you’ll save money compared to dining out or ordering takeout.

  • Versatile: Don’t be afraid to get creative! This stir fry is incredibly versatile, so feel free to swap in your favorite veggies or add extra ingredients like broccoli, snap peas, or even pineapple for a personalized touch.

  • Flavorful and Satisfying: With a combination of savory soy sauce, sweet hoisin sauce, and aromatic sesame oil, every bite of this stir fry bursts with irresistible flavor. Plus, the addition of crunchy cashews adds a delightful texture that keeps you coming back for more.

  • Healthy Lifestyle Support: Whether you’re trying to eat more veggies, cut back on processed foods, or simply maintain a balanced diet, this recipe aligns perfectly with your health and wellness goals, making it easy to stay on track without sacrificing taste or convenience.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Boneless Chicken Thighs: Chicken thighs are not only budget-friendly but also pack a flavorful punch. They’re juicier and more tender compared to chicken breasts, making them perfect for stir-frying. Plus, they’re an excellent source of protein, helping to keep you feeling full and satisfied.

  • Eggplant: Eggplant adds a hearty texture and mild flavor to the stir fry. It’s also incredibly budget-friendly and loaded with nutrients like fiber, vitamins, and minerals. Eggplant soaks up the flavors of the sauce beautifully while providing a satisfying bite in every mouthful.

  • Red Bell Pepper: Not only does red bell pepper bring vibrant color to the dish, but it also adds a subtle sweetness and crunch. Rich in vitamin C and antioxidants, red bell peppers boost the nutritional value of the stir fry without breaking the bank.

  • Garlic: A staple in many cuisines, garlic infuses the stir fry with a robust, aromatic flavor. It’s also praised for its numerous health benefits, including immune-boosting properties and potential heart health benefits. Plus, a little garlic goes a long way, making it a cost-effective way to elevate the dish.

  • Red Onion: Red onions lend a touch of sweetness and a hint of spice to the stir fry. They’re also more budget-friendly compared to other onion varieties. Packed with antioxidants and flavonoids, red onions not only enhance the flavor but also contribute to overall health and wellness.

  • Green Onions: Also known as scallions, green onions add a fresh, oniony flavor and a pop of color to the dish. They’re a wallet-friendly ingredient that adds brightness and depth to the stir fry. Plus, they’re low in calories but high in vitamins and minerals, making them a nutritious addition to any meal.

  • Cashews: Crunchy cashews provide a delightful texture contrast to the tender chicken and veggies. They’re a budget-friendly nut option that adds richness and nuttiness to the dish. Cashews also offer healthy fats, protein, and essential nutrients like magnesium and copper, making them a wholesome addition to this stir fry.

  • Soy Sauce: A pantry staple in many households, soy sauce adds depth of flavor and a savory umami kick to the stir fry. It’s an affordable way to season the dish while providing a satisfying saltiness without the need for additional seasoning.

  • Hoisin Sauce: Sweet and tangy hoisin sauce brings a touch of sweetness and complexity to the stir fry sauce. It’s a budget-friendly condiment that adds depth of flavor and richness to the dish, elevating it to new heights of deliciousness.

  • Olive Oil and Sesame Oil: These oils provide a flavorful base for sautéing the ingredients and impart a subtle richness to the stir fry. Olive oil is a heart-healthy option that’s readily available and budget-friendly. Sesame oil adds a distinctive nutty aroma and flavor that complements the other ingredients perfectly.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

How to Meal Prep Cashew Chicken Stir Fry

  1. Start by cutting your chicken, eggplant, and red bell peppers into adorable little one-inch cubes. Mince up those garlic cloves, dice the red onions, and give those green onions a good chop. We’re getting ready to rock and roll!

  2. Heat up a wok on high heat and drizzle in that olive oil. Toss in the red onions and chicken, and let the magic happen. Stir and sizzle until your chicken is golden brown and cooked through, about 5 to 6 minutes. Trust us, your kitchen is about to smell AMAZING!

  3. Now, it’s time to add some color and flavor. Throw in the garlic, eggplant, and bell peppers, and give everything a good mix. Let those veggies soften up and mingle with the chicken for about 3 to 4 minutes. Can you smell that deliciousness wafting through the air?

  4. This is where the magic truly happens. Pour in the soy sauce, hoisin sauce, and sesame oil, and watch as your stir-fry transforms into a symphony of flavors. Give it all a good stir to ensure every morsel is coated in that savory goodness.

  5. Sprinkle on those crunchy cashews and vibrant green onions like the culinary artist you are. Not only do they add a delightful crunch and pop of color, but they also take this dish to the next level of deliciousness!

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Meal Prep Tips for Cashew Chicken Stir Fry

  • Customize to Taste: Feel free to customize the stir fry to suit your preferences. Add extra veggies like broccoli, carrots, or snap peas for added nutrition and variety. You can also adjust the seasonings and sauces to your liking for a personalized touch.

  • Reheat with Care: When reheating the stir fry, use a microwave-safe container or reheat it gently on the stovetop to prevent drying out the chicken and vegetables. Add a splash of water or broth if needed to maintain moisture and freshness.

  • Serve with Rice or Noodles: Cashew Chicken and Eggplant Stir Fry pairs beautifully with steamed white or brown rice, or even noodles like rice noodles or udon noodles. The starch helps soak up the flavorful sauce and adds heartiness to the meal.

  • Add a Side Salad: Fresh, crisp salad greens with a tangy vinaigrette make a refreshing accompaniment to the stir fry. Try a simple mix of mixed greens, cherry tomatoes, cucumber, and shredded carrots for a burst of color and freshness. You can also serve this up in lettuce wraps.

  • Incorporate Fermented Foods: Fermented foods like kimchi or pickled vegetables add a zesty kick and probiotic goodness to your meal. Enjoy them as a side dish or incorporate them into the stir fry for extra flavor and gut health benefits.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Cashew Chicken and Eggplant Stir Fry

Deliciously flavorful Cashew Chicken and Eggplant Stir Fry, packed with tender chicken, vibrant veggies, and crunchy cashews, perfect for easy meal prep and budget-friendly weeknight dinners!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 578 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 10 oz boneless chicken thighs
  • 2 cup eggplant
  • 1 red bell pepper
  • 2 garlic cloves
  • 1/4 cup red onion
  • 1/4 cup green onions
  • 1/4 cup cashews
  • 2 tablespoons soy sauce
  • 2 tablespoons hoisin sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the chicken, eggplant, and red bell peppers into one inch cubes. Peel and mince the garlic, dice the red onions, and chop the green onions.
  • Add olive oil to a wok on high heat and saute the red onions and chicken until the chicken is fully cooked and golden brown (about 5 to 6 minutes).
  • Next, add the garlic, eggplant, and bell peppers. Mix thoroughly until the veggies soften (about 3 to 4 minutes).
  • Then, season everything with the soy sauce, hoisin sauce, and sesame oil and stir it all together.
  • Finally, garnish with the cashews and green onions.

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: 578kcalCarbohydrates: 25gProtein: 30gFat: 41gSaturated Fat: 9gPolyunsaturated Fat: 8gMonounsaturated Fat: 20gTrans Fat: 0.1gCholesterol: 139mgSodium: 1383mgPotassium: 843mgFiber: 6gSugar: 12gVitamin A: 2119IUVitamin C: 83mgCalcium: 57mgIron: 3mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

Absolutely! While chicken thighs provide extra juiciness and flavor, you can definitely use chicken breast if you prefer. Just be mindful not to overcook it to prevent it from drying out.

Can I make this dish vegetarian or vegan?

Definitely! You can easily make this dish vegetarian or vegan by omitting the chicken and using tofu or tempeh instead. Simply cube the tofu or tempeh and stir-fry it along with the veggies as directed in the recipe.

Can I make this dish spicy?

Of course! If you like a bit of heat, you can add a sprinkle of red pepper flakes or a drizzle of sriracha sauce to the stir fry when adding the sauces. Adjust the amount to your desired level of spiciness.

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Cilantro and Bell Pepper Breakfast Tacos

glass rectangular meal prep containers with corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

Start your day off right with our mouthwatering Cilantro and Bell Pepper Breakfast Egg Tacos! This easy-to-make recipe is perfect for busy mornings when you need a quick and satisfying breakfast option. Packed with protein-rich eggs, vibrant yellow bell peppers, and fresh cilantro, these tacos are bursting with flavor and nutrition. Whether you’re meal prepping for the week ahead or whipping up a delicious breakfast on the fly, these tacos are sure to please.

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Calories: 306kcal | Carbohydrates: 25g | Protein: 14g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 327mg | Sodium: 294mg | Potassium: 260mg | Fiber: 3g | Sugar: 1g | Vitamin A: 540IU | Vitamin C: 34mg | Calcium: 94mg | Iron: 2mg
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round plate with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

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Why this recipe is wholesome:

  • Eggs: Eggs are a staple ingredient in many breakfast recipes for good reason. They are not only affordable but also a nutritional powerhouse, packed with high-quality protein, vitamins, and minerals. In this recipe, eggs serve as the main protein source, providing a satisfying and filling component to the breakfast tacos. Additionally, eggs act as a binding agent, helping to hold the taco filling together while adding a rich and creamy texture to the dish.

  • Corn Tortillas: Corn tortillas are a traditional Mexican staple that are not only delicious but also budget-friendly. Made from corn masa, these gluten-free tortillas are a healthier alternative to flour tortillas and provide a hearty base for the breakfast tacos. Corn tortillas are low in fat and calories but rich in complex carbohydrates, making them a nutritious and filling option to help fuel your day.

  • Yellow Bell Peppers: Bell peppers are not only colorful and vibrant but also packed with vitamins and antioxidants. In this recipe, yellow bell peppers add a pop of color and sweetness to the breakfast tacos, while also providing a crunchy texture and a subtle flavor. Bell peppers are rich in vitamin C, vitamin A, and other beneficial nutrients, making them a nutritious addition to any meal. By sautéing diced yellow bell peppers, we enhance their natural sweetness and bring out their delicious flavor, adding depth and complexity to the dish.

  • Cilantro: Cilantro is a versatile herb that adds a burst of fresh and herbaceous flavor to the breakfast tacos. Not only does cilantro provide a pop of green color and visual appeal to the dish, but it also adds a refreshing and aromatic element that complements the other ingredients perfectly. Cilantro is rich in vitamins, minerals, and antioxidants, making it a healthy addition to any meal. By garnishing the breakfast tacos with chopped cilantro, we elevate the flavors and add a bright and vibrant finishing touch to the dish.

round plate with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

How to Meal Breakfast Tacos

  1. Begin by adding olive oil to a pan over medium-high heat. Once the oil is hot, add in the diced yellow bell peppers and sauté them for about two minutes until they start to soften. This initial step not only adds a pop of color to your tacos but also infuses them with a subtle sweetness.

  2. Now, it’s time to crack those eggs! Carefully crack each egg into the pan with the sautéed bell peppers. Use a spatula to gently scramble the eggs, ensuring they cook evenly with the peppers. Keep stirring until the eggs are firm and fully set. Don’t forget to season your egg mixture with a sprinkle of salt to enhance the flavors.

  3. While your eggs are cooking, warm up your corn tortillas. You can do this by placing them in a dry skillet over medium heat for about 30 seconds on each side. This quick step helps to soften the tortillas and make them more pliable for stuffing.

  4. Once your eggs are cooked to perfection, it’s time to assemble your breakfast tacos. Spoon the egg and bell pepper mixture evenly onto each warmed tortilla. Be generous – after all, you deserve a hearty breakfast to fuel your day!

  5. Last but certainly not least, it’s time to add a pop of freshness to your tacos with a sprinkle of chopped cilantro. This vibrant herb not only adds a burst of flavor but also provides a touch of green goodness to your breakfast.

  6. Now that your Cilantro and Bell Pepper Breakfast Egg Tacos are assembled, it’s time to prep them for the week ahead. Simply wrap each taco individually in foil or parchment paper to keep them fresh. Store them in an airtight container in the refrigerator, and you’ll have a grab-and-go breakfast option ready to fuel your busy mornings all week long!

Reference the recipe card below for detailed instructions.

glass rectangular meal prep containers with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

Meal Prep Pairing Tips:

  • Fresh Fruit: Pair your breakfast tacos with a side of fresh fruit for a refreshing and nutritious addition to your meal. Sliced strawberries, berries, pineapple, or melon are all great options that complement the flavors of the tacos while adding a burst of sweetness and vitamins.

  • Avocado: Add a creamy and decadent touch to your breakfast tacos by serving them with sliced avocado or a dollop of guacamole. Avocado adds richness and healthy fats to the meal, while also providing a creamy contrast to the crunchy bell peppers and savory eggs.

  • Salsa or Pico de Gallo: Serve your breakfast tacos with a side of salsa or pico de gallo for a burst of flavor and spice. Whether you prefer a mild tomato salsa or a fiery salsa verde, the acidity and heat of the salsa will complement the flavors of the tacos and add a zesty kick to each bite.

  • Greek Yogurt: Swap out traditional sour cream for Greek yogurt to add creaminess and tanginess to your breakfast tacos without the extra calories. Greek yogurt is high in protein and probiotics, making it a healthy and nutritious alternative that pairs well with the savory flavors of the eggs and bell peppers.

  • Black Beans: Add a protein boost to your breakfast tacos by serving them with a side of seasoned black beans. Black beans are rich in fiber, protein, and essential nutrients, making them a nutritious and satisfying addition to any meal. Simply season the beans with a dash of cumin, garlic powder, and chili powder for added flavor.

  • Coffee or Fresh Juice: Wash down your breakfast tacos with a cup of hot coffee or a glass of freshly squeezed juice for a complete and satisfying breakfast experience. Whether you prefer a bold espresso or a refreshing orange juice, a beverage pairing can help balance the flavors of the meal and enhance your overall dining experience.

glass rectangular meal prep containers with breakfast tacos made of corn tortillas topped with scrambled eggs and chopped cilantro and bell pepper

round plate with corn tortillas topped with scrambled eggs, bell peppers, and chopped cilantro

Cilantro and Bell Pepper Breakfast Egg Tacos

Delicious and nutritious Cilantro and Bell Pepper Breakfast Egg Tacos, packed with protein and flavor, perfect for a quick and satisfying meal any time of day!
No ratings yet
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Prep Time 5 minutes
Cook Time 5 minutes
Course Breakfast
Cuisine American, Mexican
Servings 2
Calories 306 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula

Ingredients
  

  • 4 large eggs
  • 4 small corn tortillas
  • 1/4 cup yellow bell peppers (diced)
  • 2 tablespoons cilantro (chopped)
  • 1 tablespoon olive oil
  • 1/8 teaspoon salt

Instructions
 

  • Add oil to a pan on medium high heat and saute the bell peppers and onions for about two minutes until they soften.
  • Crack the eggs into the pan and stir the eggs until they firmly set. Season with salt to taste
  • Evenly stuff the tortillas with the egg mixture and garnish with fresh cilantro

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: 306kcalCarbohydrates: 25gProtein: 14gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 327mgSodium: 294mgPotassium: 260mgFiber: 3gSugar: 1gVitamin A: 540IUVitamin C: 34mgCalcium: 94mgIron: 2mg

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Frequently Asked Questions

Can I freeze these breakfast tacos for later use?

While these breakfast tacos are best enjoyed fresh, you can freeze them for longer storage. Simply assemble the tacos as instructed, then wrap them individually in foil or plastic wrap before placing them in a freezer-safe bag or container. To reheat, thaw the tacos overnight in the refrigerator, then heat them in the microwave or oven until warmed through.

How can I add extra protein to these breakfast tacos?

If you’re looking to add extra protein to these breakfast tacos, you can incorporate additional protein-rich ingredients such as cooked bacon, sausage, ham, or black beans. Simply cook the protein of your choice separately and add it to the tacos along with the egg mixture.

Can I use other types of tortillas for these breakfast tacos?

Yes, you can use other types of tortillas such as flour tortillas, whole wheat tortillas, or gluten-free tortillas in place of corn tortillas. Choose the tortillas that best suit your dietary preferences and taste preferences.

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Crispy Pan-Fried Potatoes with Eggs

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

Start your mornings right with our budget-friendly breakfast recipe featuring pan-fried potatoes, bell peppers, and eggs. This delightful dish offers a perfect balance of flavors and textures, combining crispy potatoes with tender, sautéed bell peppers and perfectly cooked eggs. Whether you’re meal prepping for the week ahead or treating yourself to a leisurely brunch, this recipe is sure to satisfy your cravings

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

Calories: 165kcal | Carbohydrates: 19g | Protein: 8g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 164mg | Sodium: 229mg | Potassium: 624mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1411IU | Vitamin C: 57mg | Calcium: 38mg | Iron: 2mg
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round plate with crispy pan-fried potatoes and fried egg with diced bell peppers

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Why this recipe is budget-friendly and convenient:

  • Minimal Ingredients: With just a handful of simple, affordable ingredients like eggs, potatoes, and bell peppers, this recipe won’t put a dent in your wallet. You likely already have most of these items in your kitchen, making it a cost-effective choice.

  • Versatility: This recipe is incredibly versatile, meaning you can easily customize it based on what you have on hand or what’s on sale at the grocery store. Swap out the bell peppers for any other veggies you love, or add in some extra protein like diced ham or crumbled sausage for a hearty twist.

  • Prep Ahead Potential: One of the biggest perks of this recipe is its meal prep potential. You can easily slice up your potatoes and dice your bell peppers ahead of time, then store them in the fridge until you’re ready to cook. This means you can have a delicious breakfast ready to go in minutes, even on the busiest of mornings.

Simple Ingredients You’ll Need

  • Eggs: Eggs are a staple ingredient in many breakfast dishes for good reason. They’re not only affordable but also packed with high-quality protein, vitamins, and minerals. In this recipe, eggs serve as the star of the show, adding richness and creaminess to the dish while also providing essential nutrients to keep you feeling satisfied and energized throughout the morning.

  • Potatoes: Potatoes are a budget-friendly pantry staple that adds heartiness and substance to any meal. They’re rich in vitamins, minerals, and fiber, making them a nutritious choice for breakfast. Slicing and pan-frying the potatoes in this recipe gives them a crispy exterior and a fluffy interior, creating the perfect base for the eggs and bell peppers.
    Feel free to swap the red baby potatoes for any other variety of potatoes you have on hand, such as Yukon Gold or russet potatoes.

  • Bell Peppers: Bell peppers are not only vibrant and colorful but also incredibly nutritious. They’re loaded with vitamin C, antioxidants, and fiber, making them a fantastic addition to any meal. Dicing them up and sautéing them alongside the potatoes adds a sweet and tangy flavor that complements the richness of the eggs perfectly. Don’t have bell peppers? No problem! You can easily swap them out for any other veggies you have in your fridge, such as onions, mushrooms, spinach, or zucchini.

  • Salt: While salt may seem like a small ingredient, it plays a crucial role in enhancing the flavors of the dish. Just a pinch of salt helps to balance out the sweetness of the bell peppers and brings out the natural flavors of the other ingredients. You can experiment with different seasonings and spices to add flavor to your dish, such as garlic powder, paprika, chili flakes, or dried herbs like thyme or rosemary.

  • Olive Oil: Olive oil serves as the cooking fat in this recipe, adding richness and depth of flavor to the dish. It also helps to prevent sticking and ensures that the potatoes and bell peppers get nice and crispy during the pan-frying process.
    Feel free to use any other cooking oil you have on hand, such as vegetable oil, coconut oil, or avocado oil.

round plate with crispy pan-fried potatoes and fried egg with diced bell peppers

How to Meal Prep Pan-Fried Potatoes and Eggs

  1. Start by slicing your potatoes into 1/4 inch thick slices and dicing up those vibrant red bell peppers into small, irresistible pieces. This prep step will ensure everything cooks evenly and tastes downright amazing.

  2. Heat up a sauté pan over medium-high heat and add a teaspoon of olive oil to get things going. Once that pan is nice and hot, it’s time to add in those potato slices. Let them sizzle away for about 2 to 3 minutes on each side until they’re golden brown and tender. Trust me, your kitchen will be filled with the most mouthwatering aroma!

  3. Once your potatoes are perfection, set them aside and toss those diced bell peppers into the pan. Let them dance around for a few minutes until they start to soften up and release their delicious flavors.

  4. Now it’s time to crack those eggs right into the pan. Lower the heat to medium and let those beauties cook for about 2 minutes until the whites start to set. Then, with a flick of the wrist, give them a gentle flip. Cook ’em up until the yolks are just how you like them – whether it’s sunny side up or perfectly over easy.

  5. Once your eggs are cooked to perfection, it’s time for the grand finale! Place those golden potato slices on a plate, top them off with your glorious eggs, and sprinkle on those sautéed bell peppers for an extra burst of color and flavor. A pinch of salt adds that final touch of perfection.

Reference the recipe card below for detailed instructions.

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

Meal Prep and Pairing Tips:

  • Fresh Fruit: Balance the savory flavors of the potatoes, eggs, and bell peppers with the natural sweetness of fresh fruit. Sliced oranges, berries, or melon make refreshing and nutritious accompaniments that add a burst of color to your plate.

  • Whole Grain Toast: Serve your Pan-Fried Potatoes with Eggs and Bell Peppers alongside some whole grain toast for a satisfying and filling meal. The toast provides additional fiber and complex carbohydrates, helping to keep you energized throughout the morning.

  • Avocado: Creamy sliced avocado pairs beautifully with the crispy potatoes and runny eggs. Its rich texture and mild flavor add a luxurious touch to the dish while providing healthy fats and additional nutrients.

  • Salsa or Hot Sauce: Add a kick of flavor and heat to your breakfast by serving it with salsa or your favorite hot sauce. The acidity and spiciness of the condiment complement the earthy flavors of the potatoes and peppers, creating a delicious contrast.

  • Greek Yogurt: For an extra boost of protein and creaminess, serve your breakfast alongside a dollop of Greek yogurt. Its tangy flavor and smooth texture contrast nicely with the crispy potatoes and add a refreshing element to the meal.

  • Coffee or Tea: Start your day off right with a cup of freshly brewed coffee or tea. The warm, comforting beverage pairs perfectly with the hearty flavors of the breakfast dish, creating a cozy and satisfying meal experience.

  • Green Salad: Add some freshness and crunch to your breakfast by serving it with a simple green salad. A mix of leafy greens, cucumber, and tomato tossed in a light vinaigrette provides a refreshing contrast to the warm and savory components of the dish.

round glass meal prep containers with crispy pan-fried potatoes and fried egg with diced bell peppers

round plate with round potato slices topped with a fried egg and red bell peppers

Breakfast Pan-Fried Potatoes and Eggs

Pan-Fried Potatoes with Eggs and Bell Peppers: A budget-friendly, flavorful breakfast dish combining crispy potatoes, tender bell peppers, and perfectly cooked eggs for a satisfying start to your day
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 165 kcal

Equipment

  • knife
  • cutting board
  • saute pan

Ingredients
  

  • 2 large eggs
  • 1 red baby potato (sliced)
  • 1/2 cup red bell pepper (diced)
  • 1/8 teaspoon salt
  • 1 teaspoon olive oil

Instructions
 

  • Slice the potatoes into 1/4 inch thick slices and dice the bell peppers into small pieces.
  • Add oil to a saute pan on medium-high heat and pan fry the potato slices on each side for about 2 to 3 minutes until they are tender and golden brown. Then remove it from the pan and saute the bell peppers until they soften.
  • Then, crack two eggs into the pan and lower the heat to medium. Cook the eggs for about 2 minutes then flip them over. Cook until the egg whites set.
  • Serve eggs on top of the potato slices and garnish with the bell peppers.

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: 165kcalCarbohydrates: 19gProtein: 8gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 164mgSodium: 229mgPotassium: 624mgFiber: 3gSugar: 3gVitamin A: 1411IUVitamin C: 57mgCalcium: 38mgIron: 2mg

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Frequently Asked Questions

Can I use different vegetables in this recipe?

Absolutely! Feel free to customize this recipe with your favorite vegetables or whatever you have on hand. Onions, spinach, mushrooms, zucchini, or even broccoli would all be delicious additions or substitutions.

Can I add cheese to this dish?

Definitely! Cheese would be a delicious addition to this recipe. Simply sprinkle some shredded cheese over the cooked potatoes and bell peppers before adding the eggs to the skillet. Cheddar, feta, or goat cheese would all be fantastic options.

Can I add protein to this dish, such as bacon or sausage?

Absolutely! Adding protein like bacon or sausage can make this dish even more filling and satisfying. Simply cook the protein of your choice separately, then add it to the skillet along with the potatoes and bell peppers to heat through before adding the eggs.

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Pan-Fried Pork Chops with Sauteed Red Cabbage

square glass meal prep containers with pork chops and sauteed red cabbage

Let’s bring together the delightful flavors of succulent pork chops and vibrant red cabbage! In this pork meal prep recipe, we’ll transform simple ingredients into a mouthwatering dish that’s perfect for busy individuals seeking convenience without compromising on taste. With just a few pantry staples and a handful of fresh produce, you’ll create a meal that’s as delicious as it is nutritious. Tender pork chops, seasoned to perfection with paprika, garlic, and onion powder, are seared to golden perfection, locking in their juicy goodness. Meanwhile, shredded red cabbage is sautéed to tender perfection and infused with the tangy-sweet goodness of balsamic glaze.

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

Calories: 445kcal | Carbohydrates: 15g | Protein: 38g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 114mg | Sodium: 688mg | Potassium: 871mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1125IU | Vitamin C: 51mg | Calcium: 56mg | Iron: 2mg
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round plate with pork meal prep with sauteed red cabbage

Why You’ll Enjoy This:

  • Quick and Easy: This pork meal prep recipe is lightning-fast to whip up, perfect for those hectic weeknights when time is of the essence. With minimal prep and cooking time, you can have a gourmet-worthy meal on the table in no time!

  • Budget-Friendly: We’re all about keeping those wallets happy! This recipe uses simple, affordable ingredients that won’t break the bank. It’s proof that eating well doesn’t have to cost a fortune.

  • Nutritious and Balanced: Packed with lean protein from the pork chops and loads of vitamins and fiber from the red cabbage, this dish is a nutritional powerhouse. It’s a satisfying meal that’ll keep you feeling energized and full for hours.

  • Restaurant-Quality Flavors: Who says you need to dine out to enjoy gourmet flavors? With the right combination of seasonings and cooking techniques, you can achieve that restaurant-quality taste right in your own kitchen. Say goodbye to bland, boring meals!

  • Meal Prep Friendly: This pork meal prep recipe is perfect for meal prepping ahead of time. Cook up a big batch on the weekend and portion it out for quick and easy lunches or dinners throughout the week. It’s a convenient way to stay on track with your healthy eating goals, even when life gets busy.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are lean cuts of meat that are rich in protein, making them an excellent choice for those looking to build and maintain muscle while keeping calories in check. They’re also budget-friendly, which is perfect for those who want to eat well without spending a fortune.

  • Red Cabbage: Red cabbage is not only vibrant and beautiful, but it’s also incredibly nutritious. It’s packed with vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and anthocyanins. Plus, it adds a satisfying crunch and sweetness to the dish, balancing out the savory flavors of the pork chops.

  • Paprika: Paprika adds a warm, smoky flavor to the pork chops, enhancing their natural richness. It also provides a subtle hint of sweetness, which pairs beautifully with the tangy-sweet balsamic glaze on the red cabbage.

  • Garlic Powder: Garlic powder is a pantry staple that adds depth and complexity to any dish. In this recipe, it infuses both the pork chops and the red cabbage with a delicious savory flavor, while also providing numerous health benefits, including immune support and heart health.

  • Onion Powder: Like garlic powder, onion powder is a versatile seasoning that adds depth and umami to the dish. It enhances the natural flavors of the pork chops without overpowering them, creating a harmonious balance of taste and aroma.

  • Olive Oil: Olive oil is used both for seasoning the pork chops and sautéing the red cabbage. Plus, it helps to create a beautiful caramelization on the pork chops and the cabbage, adding to the overall flavor and texture of the dish.

round plate with pork chops and sauteed red cabbage

How to Pan Fry Pork Chops

  1. First, let’s flavor up those pork chops with our seasoning mix! Combine paprika, garlic powder, onion powder, and salt. Give it a good mix, then sprinkle it generously over both sides of your pork chops. Don’t be shy with those seasonings!

  2. Heat up a pan over medium-high heat and add a tablespoon of olive oil. Once the oil is nice and hot, gently place your seasoned pork chops in the pan. Let them sizzle away for about 3 to 5 minutes on each side, or until they’re beautifully golden brown and cooked through. You’re aiming for an internal temperature of 145°F for perfectly juicy chops!

  3. Once your pork chops are cooked to perfection, remove them from the pan and set them aside. But hold onto that pan – we’re not done yet!

  4. Add a touch more olive oil to the same pan (let’s not waste those delicious flavors!) and toss in your shredded red cabbage. Sautee it up until it starts to soften, which should take about 3 to 4 minutes.

  5. Now, it’s time to amp up the flavor of our cabbage! Drizzle in the balsamic concentrate and sprinkle in some garlic powder, salt, and pepper. Give it all a good mix until the cabbage is evenly coated in that tangy-sweet goodness.

  6. And voila! We’re ready to plate up this pork meal prep dish. Simply layer those juicy pork chops over a bed of our beautifully caramelized red cabbage, and you’ve got yourself a meal fit for a king (or queen)!

Reference the recipe card below for detailed instructions.

square glass pork meal prep containers with pork chops and sauteed red cabbage

Meal Prep and Pairing Tips

  • Grain Accompaniments: Serve the pork chops and red cabbage over cooked quinoa, brown rice, or cauliflower rice for a complete and balanced meal.

  • Leafy Greens: Pair this dish with a simple side salad of mixed greens, cherry tomatoes, and sliced cucumbers dressed with a light vinaigrette for added freshness and crunch.

  • Roasted Vegetables: Roasted Brussels sprouts, carrots, or sweet potatoes make excellent side dishes that complement the flavors of the pork chops and red cabbage.

  • Applesauce: A dollop of unsweetened applesauce on the side adds a touch of sweetness that pairs beautifully with the savory pork chops and tangy red cabbage.

  • Protein Options: If pork chops aren’t your thing, feel free to swap them out for boneless chicken breasts or thighs, turkey cutlets, or even tofu for a vegetarian option.

  • Cabbage Varieties: While red cabbage adds a pop of color, you can also use green cabbage, Napa cabbage, or Brussels sprouts for a slightly different flavor profile.

  • Seasoning Variations: Get creative with your seasonings! Try using smoked paprika, Italian seasoning, or a Cajun spice blend to switch things up and add a new twist to the dish.

square glass pork meal prep containers with pork chops and sauteed red cabbage

pork chops

Pan-Fried Pork Chops with Balsamic Red Cabbage

Succulent pork chops seasoned to perfection and served atop tender red cabbage sautéed with balsamic glaze, creating a flavorful and budget-friendly meal perfect for busy days.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 445 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • tongs
  • saute pan

Ingredients
  

Pork Chop and Seasonings

  • 12 oz small boneless pork chops (thinly sliced)
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Red Cabbage and Seasonings

  • 2 cups shredded red cabbage
  • 2 tbsp balsamic concentrate
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Season the pork chops and coat it with oil
  • Add oil to a pan on medium high heat and sear the pork chops on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F
  • Next, remove the pork chops from the pan. Using the same pan, add more oil and saute the red cabbage until it softens (about 3 to 4 minutes)
  • Then, season with balsamic concentrate and mix well making sure the cabbage is fully coated
  • Serve the pork chops on top of the red cabbage. Eat and enjoy!

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: 445kcalCarbohydrates: 15gProtein: 38gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 114mgSodium: 688mgPotassium: 871mgFiber: 2gSugar: 6gVitamin A: 1125IUVitamin C: 51mgCalcium: 56mgIron: 2mg

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Frequently Asked Questions

Can I use pre-packaged shredded cabbage instead of shredding it myself?

Absolutely! Using pre-packaged shredded cabbage can save you time and effort. Just be sure to check the freshness and quality of the cabbage before using it.

What should I do if my pork chops are thicker than the ones specified in the recipe?

If your pork chops are thicker, you may need to adjust the cooking time to ensure they cook through properly. You can either sear them for a longer period on each side or finish cooking them in the oven until they reach an internal temperature of 145°F.

I don’t have a balsamic concentrate. Can I use regular balsamic vinegar?

Yes, you can substitute regular balsamic vinegar for balsamic concentrate in this recipe. However, you may need to reduce the amount slightly as regular balsamic vinegar is more acidic and has a stronger flavor. Start with less and adjust to taste.

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Salmon Piccata with Asparagus

glass rectangle meal prep containers with salmon fillet topped with lemon, capers, and asparagus

Welcome to your new go-to meal prep solution that’s as delicious as it is convenient: Salmon Piccata Meal Prep! If you’re a busy individual looking to stay on track with your healthy eating goals without sacrificing flavor or breaking the bank, then you’ve come to the right place. This recipe combines tender salmon fillets, crisp asparagus, and a tangy lemon caper sauce for a gourmet experience that’s ready in a flash. With just a handful of ingredients and minimal prep time, you’ll have a week’s worth of nutritious and satisfying meals at your fingertips. Get ready to impress your taste buds and streamline your meal prep routine with this flavor-packed dish. So, let’s roll up our sleeves and dive into the kitchen – your taste buds will thank you!

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Calories: 370kcal | Carbohydrates: 6g | Protein: 36g | Fat: 22g | Saturated Fat: 9g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.5g | Cholesterol: 124mg | Sodium: 680mg | Potassium: 1043mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1073IU | Vitamin C: 12mg | Calcium: 56mg | Iron: 3mg
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round plate with salmon fillet topped with lemon, capers, and asparagus

Why This Recipe is Great for Meal Prep

  • Quick and Easy: With just a few simple steps and minimal prep time, this recipe fits perfectly into your busy schedule. No need to spend hours in the kitchen – you’ll have delicious meals ready to go in no time!

  • Healthy and Nutritious: Salmon is packed with omega-3 fatty acids, protein, and essential vitamins, making it a nutritious choice for fueling your body. Paired with nutrient-rich asparagus, this meal provides a wholesome balance of nutrients to keep you energized throughout the day.

  • Budget-Friendly: Eating healthy doesn’t have to break the bank! This recipe utilizes affordable ingredients like salmon and asparagus, allowing you to enjoy a gourmet meal without overspending.

  • Flavor Explosion: The tangy lemon sauce infused with butter, garlic, and capers adds a burst of flavor to every bite. It’s a deliciously satisfying meal that will leave your taste buds dancing with joy.

  • Versatile: While this recipe is designed for meal prep, it’s also versatile enough to be enjoyed for dinner parties or weeknight meals. Impress your guests or treat yourself to a gourmet dinner without the hassle.

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon: Salmon is the star of this dish for a good reason. Not only is it rich in omega-3 fatty acids, which are beneficial for heart health and brain function, but it’s also an excellent source of protein. Protein helps to keep you feeling full and satisfied, making it an essential component of any meal. Additionally, salmon has a naturally rich and buttery flavor that pairs beautifully with the tangy lemon sauce, creating a harmonious balance of flavors.

  • Asparagus: Asparagus not only adds vibrant color to the dish but also contributes a host of nutrients. It’s packed with vitamins, minerals, and antioxidants, including vitamins A, C, E, and K. Asparagus is also high in fiber, which aids in digestion and promotes gut health. Its slightly bitter flavor complements the richness of the salmon and adds a delightful crunch to each bite.

  • Lemon Juice: Lemon juice serves as the primary acidic component in the sauce, lending a bright and tangy flavor to the dish. It adds a refreshing zing that cuts through the richness of the butter and enhances the natural flavors of the salmon and asparagus. Additionally, lemon juice is a great source of vitamin C, which boosts the immune system and aids in iron absorption.

  • Butter: Melted butter adds a luxurious richness to the sauce, creating a velvety texture that coats the salmon and asparagus. While butter is often associated with indulgence, using it in moderation adds depth of flavor without compromising on health. Opting for unsalted butter allows you to control the sodium content of the dish.

  • Capers: Capers are small, briny buds that pack a punch of flavor. They add a unique, slightly tangy taste to the sauce, balancing out the richness of the butter and adding depth to the overall flavor profile. Capers are also low in calories and high in antioxidants, making them a healthy and flavorful addition to the dish.

  • Minced Garlic: Garlic is a kitchen staple known for its pungent flavor and numerous health benefits. It adds a savory depth to the sauce, enhancing the overall complexity of flavors. Garlic is also rich in sulfur compounds that have been shown to have anti-inflammatory and immune-boosting properties, making it a nutritious addition to any meal.

round plate with salmon fillet topped with lemon, capers, and asparagus

Easy Recipe Steps to Meal Prep Oven Roasted Salmon

  1. First things first, preheat your oven to 400F. We’re getting ready to create some magic!

  2. Rinse the baby bok choy halves thoroughly to ensure they’re dirt-free. No one wants extra crunch from the soil!

  3. While the oven is heating up, let’s whip together that amazing sauce. In a small bowl, mix together the lemon juice, melted butter, capers, minced garlic, and a pinch of salt. Give it a good stir until everything is nicely combined. This sauce is going to be the star of the show!

  4. Now, grab a sheet pan and lay out your salmon fillets and asparagus. It’s like creating a canvas for a masterpiece!

  5. Next, pour that delectable sauce you just made all over the salmon and asparagus. Be generous! We want every bite to be bursting with flavor.

  6. Once your oven is nice and toasty, pop the sheet pan in and let the magic happen. Bake for 10-12 minutes, or until the salmon is cooked to perfection and the asparagus is tender. Trust me, your kitchen is going to smell amazing!

  7. Once the timer goes off, carefully remove the sheet pan from the oven. Let it cool for a moment before portioning out your servings into containers.

Reference the recipe card below for detailed instructions.

rectangle glass meal prep containers with salmon fillet topped with lemon, capers, and asparagus

Meal Prep and Pairing Tips

  • Grains: Pairing this dish with a whole grain such as quinoa, brown rice, or farro can add texture, substance, and extra nutrients to your meal. Cook a batch of grains during your meal prep session and portion them into containers alongside the salmon and asparagus.

  • Fresh Fruit: Adding fresh fruit like berries, sliced apples, or grapes to your meal prep containers provides a refreshing and sweet contrast to the savory flavors of the salmon piccata. It’s a simple and nutritious way to round out your meal.

  • Healthy Fat Sources: Consider adding sources of healthy fats such as avocado slices, nuts, or seeds to your meal prep containers. These ingredients not only add flavor and texture but also help to keep you feeling full and satisfied.

  • Herbs: Garnishing your meal prep containers with fresh herbs like parsley, dill, or basil adds a pop of color and freshness. 

  • Sauce Options: While the lemon caper sauce is delicious on its own, you can also consider pairing the salmon piccata with additional sauce options such as pesto, tzatziki, or salsa verde for variety. Portion the sauce into small containers or drizzle it directly over the meal prep containers before serving.

glass rectangle meal prep containers with salmon fillet topped with lemon, capers, and asparagus

glass meal prep containers with salmon, asparagus, topped with lemon slice and capers

Oven Baked Salmon Piccata with Roasted Asparagus

Effortlessly flavorful Salmon Piccata Meal Prep: succulent salmon and crisp asparagus bathed in a tangy lemon caper sauce, perfect for busy days!
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Prep Time 5 minutes
Cook Time 10 minutes
Course dinner, lunch, Main Course
Cuisine American
Servings 2
Calories 370 kcal

Equipment

  • sheet pan
  • oven

Ingredients
  

Salmon and Asparagus

  • 12 oz salmon
  • 6 oz asparagus

Sauce

  • 2 tablespoons lemon juice
  • 2 tablespoons melted butter
  • 2 tablespoons capers
  • 1 tablespoons minced garlic
  • 1/4 teaspoon salt

Instructions
 

  • Pre-heat the oven to 400F. Mix together the sauce in a small bowl.
  • Place the salmon and asparagus on a sheet pan and evenly pour the sauce over the salmon and asparagus.
  • Bake in the oven for 10-12 minutes until the salmon is fully cooked.

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: 370kcalCarbohydrates: 6gProtein: 36gFat: 22gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gTrans Fat: 0.5gCholesterol: 124mgSodium: 680mgPotassium: 1043mgFiber: 2gSugar: 2gVitamin A: 1073IUVitamin C: 12mgCalcium: 56mgIron: 3mg

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Frequently Asked Questions

Can I use frozen salmon instead of fresh?

Yes, frozen salmon can be used in this recipe. Just make sure to thaw it completely before cooking. You may need to adjust the cooking time slightly depending on the thickness of the fillets

Can I substitute a different type of fish for the salmon?

While salmon works beautifully in this recipe, you can certainly experiment with other types of fish such as trout, cod, or tilapia. Just be mindful of variations in cooking times and adjust accordingly.

I’m not a fan of asparagus. Can I use a different vegetable?

Absolutely! Feel free to swap out the asparagus for your favorite vegetable or a medley of veggies. Broccoli, green beans, or Brussels sprouts would all be delicious alternatives.