Tag: lunch

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Asian Lettuce Wraps with Beef and Fresh Basil

Hey there fellow meal-prepping enthusiasts, I am so excited to share with you one of my go-to recipes for Asian Ground Beef Lettuce Wraps! This dish is not only delicious, but it’s also healthy, low-carb, and perfect for weekly meal prep.

One of the meal prep hacks to making this dish truly tasty is by adding fresh herbs. Not only do they add a pop of color and freshness to your dish, but they also add an incredible depth of flavor. For this recipe, I highly recommend adding fresh basil to your ground beef filling. The combination of this fresh herb with the juicy ground beef and flavorful sauce is simply irresistible.

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With a little bit of planning and preparation, you can enjoy restaurant-quality flavors at home all week long. 

asian beef lettuce wraps on a wooden bowl

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Now, let’s talk about the nutritional benefits of this dish. By using lettuce wraps you’re cutting out lots of calories. Plus, ground beef is a great source of protein and the addition of vegetables like bell peppers and onions adds fiber and important vitamins and minerals. And let’s not forget about the incredible flavors and textures that make this dish so satisfying.

I’m going to show you how to make Asian Flavored Ground Beef Lettuce Wraps that taste just as good as your favorite takeout but with the added convenience of being able to prepare it in advance for the week ahead.

asian beef lettuce wraps on a wooden bowl

Simple Keto-Friendly, Low-Carb Ingredients

Firstly, let’s talk about how to make this dish taste absolutely amazing. The key is to season your ground beef well with Asian spices like garlic, ginger, and soy sauce. You can also add a little sweetness with honey or brown sugar, and some heat with red pepper flakes or chili paste. The combination of these flavors will make your taste buds dance with delight!

  • Ground Beef: We used ground beef, but you can easily swap in ground pork, ground turkey, or ground chicken for your protein
  • Red Onions: We used diced red onions, but chopped green onions are also a great choice.
  • Lettuce Wraps: We used butter lettuce leaves, but you can also use romaine lettuce leaves
  • Bell Peppers: This will add freshness to the dish and also bright colors
  • Herbs: We used basil leaves, but you can easily swap them with cilantro
  • Soy Sauce: Soy sauce adds great savory flavors to stir fry, but you can also use other sauces such as hoisin sauce, gyoza sauce, or oyster sauce.
  • Oils: We stir fry with olive oil, but then drizzle in a little bit of sesame oil for extra flavor in the end.
asian beef lettuce wraps in meal prep containers

How to Make Ground Beef Lettuce Wraps

  • Add 1 tbsp olive oil to a saute pan on medium-high heat. Saute the onions until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and saute for about 5 to 6 minutes until the beef is fully cooked and golden brown
  • Then, add seasonings, bell peppers, and chopped fresh basil leaves and mix it all together
  • Serve the beef on top of the lettuce wraps

Reference the recipe card below for detailed instructions.

asian beef lettuce wraps in meal prep containers

Meal Prep Tips for Basil Beef Lettuce Wraps

  • Now, let’s talk about what side dishes would pair well with this recipe. I recommend serving these lettuce wraps with some pickled ginger or onions, which will help balance out the flavors. You could also enjoy it with a side of fruit like sliced oranges for added nutrition and citrus flavors.
  • When it comes to storing and reheating this dish for the week, it’s important to separate the lettuce wraps from the ground beef filling and store them separately. This will help keep the lettuce wraps crips and fresh and prevent them from getting soggy.
  • To reheat, you could also heat up the filling in a skillet with a little oil to crisp it up or just simply microwave the filling until heated through and then assemble the lettuce wraps. 
Beef lettuce wraps

Basil Ground Beef Lettuce Wraps with Bell Peppers

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

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz ground beef
  • 1/4 cup red onions (diced)
  • 1 each red bell pepper (sliced)
  • 4 each fresh basil leaves (thinly sliced)
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 1/4 tsp garlic powder
  • 4 each large lettuce leaves

Instructions
 

  • Add 1 tbsp olive oil to a saute pan on medium high heat. Saute the onions until they soften (about 2 to 3 minutes)
  • Next, add the ground beef and saute for about 5 to 6 minutes until the beef is fully cooked and golden brown
  • Then, add seasonings, bell peppers, and chopped fresh basil leaves and mix it all together
  • Serve the beef on top of the lettuce wraps

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Frequently Asked Questions

Can I add vegetables to the filling?

Absolutely! Adding vegetables like broccoli, carrots, and mushrooms will not only add more nutrition to the dish but also add texture and flavor.

How can I make sure the lettuce stays fresh for meal prepping?

To keep the lettuce fresh for meal prepping, I recommend storing the lettuce leaves separately from the filling. Place a damp paper towel at the bottom of the container and then layer the lettuce leaves on top. This will help keep the lettuce fresh and crisp.

Can I freeze ground beef lettuce wraps?

I do not recommend freezing the lettuce wraps as the lettuce will become wilted and soggy when thawed. However, you can freeze the cooked ground beef filling for up to three months.

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Shrimp Salad with Peanut Dressing

round plate with salad, shrimp, and cucumbers, and carrots, and purple cabbage

This simple shrimp salad is made with a delicious homemade peanut dressing. It is a quick, light, and healthy lunch option that can be ready in less than 15 minutes.

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Why you’ll love this Shrimp Salad

Cooking shrimp can be a healthy option for meal prep due to its low-calorie, high-protein, low-fat content, and easy preparation.

  • Shrimp is low in calories, with approximately 60-70 calories per 3 oz serving making it an ideal protein source for individuals looking to manage their caloric intake.

  • Shrimp is high in protein, with approximately 18 grams of protein per 3 oz serving and it helps keep you full for longer periods which can help reduce overall calorie intake.

  • Shrimp is low in fat, with less than 1 gram of fat per 3 oz serving. This makes it an ideal protein source for individuals looking to manage their fat intake.

  • Shrimp is rich in several nutrients, including selenium, vitamin B12, and iron. 

  • Boiled shrimp is easy to prepare and can be cooked in large batches, making it a convenient option for meal prep, and can be stored in the refrigerator for a few days.

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Homemade Peanut Dressing

The star of this recipe is the homemade peanut dressing that is quick to make and uses pantry-friendly items.

  • Making your own peanut butter dressing requires simple ingredients such as peanut butter, soy sauce, rice vinegar, honey, garlic, and ginger. These ingredients are easy to find in any grocery store, and you may already have them in your pantry.

  • All you need to do is whisk the ingredients together in a bowl, and your dressing is ready. It takes only a few minutes to prepare, which makes it perfect for meal prep. You can also use an immersion blender or a small food processor to mix it all together.

  • You can also use this dressing in a variety of dishes, including salads, sandwiches, and stir-fries. 

  • Making peanut butter dressing on your own can help you control the amount of salt, sugar, and other additives that you might find in pre-made dressings. It is also cost-effective as it is much cheaper than buying pre-made dressings. Make a large batch of dressing and store it in the refrigerator for up to a week, which saves you time and money in the long run.

round plate with salad, shrimp, and cucumbers, and carrots, and purple cabbage

Easy Recipe Steps for Shrimp Salad with Peanut Dressing

  1. In a bowl, combine the ingredients for the peanut dressing. Blend it all together until the sauce is smooth. You can use a fork or place it in small blender

  2. Next, either saute the shrimp in a wok on medium-heat for a minute. Or you can boil the shrimp for about 2 minutes. Be sure to let the shrimp cool.

  3. Layer your salad with your choice of veggies and shrimp. Drizzle the peanut dressing on top.

Reference the recipe card below for detailed instructions.

glass meal prep containers with different food items

Shrimp Salad Meal Prep Tips

Making homemade peanut butter dressing is a great way to add some flavor and nutrition to your meals. Here are some meal prep tips to make the process easier:

  • Try to use high-quality ingredients such as natural peanut butter, fresh garlic, ginger, soy sauce, rice vinegar, and honey or maple syrup.

  • Use a container with a tight-fitting lid, like a mason jar, to store your dressing.

  • Use a food processor or immersion blender to whisk it all together.

  • Give the dressing a taste and adjust the seasoning as necessary. Add more soy sauce if it needs more salt, honey, if it needs more sweetness, or vinegar if it needs more tang. If the consistency is too thick, you can also add a little bit of water.

  • Store it in the refrigerator for up to a week. When you are ready to use it, give it a good shake.

glass meal prep containers with salad, shrimp, and cucumbers, and carrots, and purple cabbage

shrimp salad

Shrimp Salad with Peanut Dressing

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

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • wok

Ingredients
  

  • 12 oz shrimp (peeled and deveined)
  • 4 cups spring mix
  • 1/4 cup shredded red cabbage
  • 1/4 cup shredded carrots
  • 1/2 cup cucumbers (sliced)
  • 1 tbsp olive oil

Peanut Dressing

  • 2 tablespoons peanut butter
  • 2 tablespoons soy sauce
  • 2 tablespoons lime juice
  • 2 tablespoons rice vinegar
  • 1 teaspoon honey
  • 1 teaspoon sesame oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground ginger
  • 1 teaspoon sriracha

Instructions
 

  • In a bowl, mix together the ingredients of the peanut sauce and mix until it is well blended
  • Add oil to a wok on medium high heat and saute the shrimp for about a minute. (Note: Instead of sauteing the shrimp, you can also boil the shrimp for about 2 minutes until they are pink and turn opaque). Afterwards, let the shrimp cool.
  • Assemble the salad by layering the spring mix on the bottom of the bowl. Top it off with the shredded cabbage, carrots, and cucumber slices
  • Add the shrimp and drizzle the peanut sauce on top

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Frequently Asked Questions

How do I know if the shrimp are fresh?

Fresh shrimp should have a firm texture and a mild odor. If they have a strong fishy smell, or if they feel slimy or mushy, they may not be fresh.

Can I eat the shrimp tail?

Yes, the shrimp tail is edible, but it is often removed before cooking or serving for convenience.

Can I use other nut butter instead of peanut butter?

Yes, other nut butter such as almond or cashew butter can be used to make salad dressing as well.

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Sheet Pan Chicken Fajita Lettuce Wraps

round plate with chicken fajita lettuce wrap and sliced mango

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If you’re looking for a healthy lunch idea that also provides low cost meals, try these sheet pan chicken fajita lettuce wraps. They are easy to make and can be prepared quickly with just a few ingredients.

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Why This Recipe Makes Low Cost Meals

Sheet pan chicken fajitas can be a low-cost meal that is great for meal prep for a few reasons:

  1. Simple budget-friendly ingredients: The ingredients needed for sheet pan chicken fajitas are generally affordable and easy to find. Chicken, bell peppers, onions, and basic spices are all relatively affordable, especially if purchased in bulk or on sale.

  2. Versatility: Sheet pan chicken fajitas can be customized to fit your budget and taste preferences. You can adjust the amount of chicken and vegetables you use, as well as the types of spices and herbs you like, depending on what you have on hand or what’s on sale at the grocery store.

  3. Simple cooking equipment: This recipe requires only a sheet pan and an oven, which are common kitchen items that most people already have. There is no need for any special equipment or appliances, which can help keep costs down.

  4. Leftovers: Sheet pan chicken fajitas also make great leftovers that can be repurposed into other meals such as salads, wraps, rice bowls, or quesadillas, which can help stretch your food budget even further.

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Ingredients for You’ll Need

Chicken fajita lettuce wraps can be a healthy lunch idea that provides a balanced mix of protein, fiber, vitamins and minerals, and healthy fats. By using fresh, whole ingredients and controlling the amount of added salt and fat, you can enjoy delicious and nutritious, low cost meals that supports overall health and well-being. Here are some ingredients that you’ll need to build this meal:

  1. Protein: Chicken is a great source of protein, which is important for building and repairing muscles, as well as for overall health.

  2. Vegetables: Chicken lettuce wraps typically include a variety of vegetables like bell peppers and red onions, which can provide fiber, vitamins, and minerals. Eating a variety of colorful vegetables can help support a healthy immune system, promote healthy digestion, and reduce the risk of chronic diseases.

  3. Low in carbohydrates: By using lettuce wraps, it can help lower carbohydrates. This can be beneficial for individuals who need to watch their carbohydrate intake due to health concerns like diabetes or insulin resistance.

  4. Low in saturated fat: By using minimal oil and healthy fats such as olive oil, in the cooking process, chicken fajita lettuce wraps can be low in saturated fat, which is important for heart health.

  5. Customizable: These lettuce wraps can be easily customized to fit your dietary needs and preferences. You can add or subtract ingredients based on your nutritional goals, and adjust the portion sizes to control calories.

chicken fajita wrap ingredients - low cost meals

How to Cook Sheet Pan Chicken Fajitas

  1. Preheat the oven to 400°F.

  2. In a large mixing bowl, combine the chicken, seasonings, and olive oil. Toss until everything is well coated.

  3. Spread the chicken, bell peppers, and red onions, evenly on a large sheet pan and bake for 20-25 minutes, or until the chicken is fully cooked and the vegetables are tender.

  4. Remove the sheet pan from the oven and let it cool for a few minutes. Dice, the chicken into small bite-size pieces.

  5. To assemble the lettuce wraps, spoon the chicken fajita mixture on to of the lettuce wraps

  6. Top each wrap with the fajita veggies. Feel free to serve these with additional toppings such as avocado, salsa, shredded cheese, or sour cream.

Reference the recipe card below for detailed instructions.

round plate with chicken fajita lettuce wrap and sliced mango - low cost meals

Prep Tips – Low Cost Meals

Following these meal prep tips, you can save time and have a nutritious and delicious meal ready to go throughout the week.

  • Prep the vegetables ahead of time: To save time, you can cut the bell peppers and onions ahead of time and store them in an airtight container in the refrigerator. This will make it easier to assemble the sheet pan when you’re ready to cook.

  • Make the fajita seasoning in advance: You can make the fajita seasoning in advance or you can purchase a pre-made seasoning mix. This will save time when it comes to assembling the recipe, as you can simply sprinkle the seasoning over the chicken and vegetables and mix them together.

  • Use portion control containers: Consider using portion control containers to measure out the chicken and vegetable portions. This will ensure that you have a balanced meal and prevent overeating. 

  • Add toppings later: If you plan to eat the sheet pan chicken fajitas later during the week, separate the toppings, such as the avocado or salsa, to prevent them from getting soggy.

chicken fajita wraps meal prepped in containers for low cost meals

round plate with chicken fajita lettuce wrap and sliced mango

Sheet Pan Chicken Fajita Lettuce Wraps

Sheet pan chicken fajitas are a delicious and easy-to-make meal that can be prepared quickly with just a few ingredients.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine Mexican
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven

Ingredients
  

Chicken & Seasoning

  • 12 oz chicken tenderloins
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Fajita Veggies & Seasoning

  • 1 red bell pepper (sliced)
  • 1/4 cup red onions (sliced)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Optional Sides and Garnish

  • 1 mango (peeled and sliced)
  • 1/4 cup cilantro (chopped)
  • 1/4 cup red onions (diced)
  • 1/2 cup cherry tomatoes (sliced)
  • 1 lime (juiced)

Instructions
 

  • Pre-heat the oven to 400F. In large mixing bowl, combine the chicken with the seasonings and olive oil. Toss to coat the chicken evenly. Place the chicken, sliced bell peppers, and sliced onions on a sheet pan. Sprinkle the veggies with the seasonings and coat them with olive oil.
  • Bake in the oven for 20 minutes until the chicken is fully cooked and reaches an internal temperature of 165F. (cook for an additional 5 minutes until it reaches the internal temperature of 165F). You will want to cook it through until the vegetables are tender and slightly charred.
  • After the chicken cooks, let it rest for a few minutes before dicing it into small bite size pieces. Layer the chicken in the middle of the lettuce wraps and top it off with the fajita veggies. Garnish with lime juice and chopped fresh cilantro and serve with freshly sliced mango.

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Frequently Asked Questions

Can you use different types of lettuce for the wraps?

Yes, you can use any type of lettuce that is sturdy enough to hold the filling, such as romaine or iceberg lettuce. Jicama tortillas are also a good vegetable option for wraps.

Can you make sheet pan chicken fajita lettuce wraps vegan?

Yes, you can make sheet pan fajita lettuce wraps vegan by substituting the chicken with tofu or a plant-based protein and omitting the cheese.

Are sheet pan chicken fajita lettuce wraps healthy?

Yes, sheet pan chicken fajita lettuce wraps are a healthy meal option. They are low in calories, high in protein, and packed with vegetables.

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Air Fryer Chicken Meatball Lettuce Wraps

round plate with chicken meatball lettuce wraps served with grapes

Air Fryer Chicken Meatballs are a delicious and healthy way to enjoy this classic dish without the added fat and oil of traditional frying methods. Serving them in lettuce wraps makes them a healthy lunch idea you can enjoy during your busy work week.

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Air Fryer meatballs are a healthy lunch idea because they are:

  1. Easy to Make: Meatballs can be made quickly and easily in an Air Fryer with minimal effort. You can prepare a large batch of meatballs in just a few minutes, which makes meal prep much easier and faster.

  2. Healthy: Air fryer meatballs are healthier than traditional fried meatballs. They are cooked using hot air, which means they don’t need to be submerged in oil. This reduces the fat and calorie content of the meatballs and makes them a healthier option.

  3. Versatile: Meatballs can be made with a variety of meats and flavors, making them a versatile, healthy lunch idea. You can make meatballs with beef, chicken, turkey, or even plant-based alternatives like tofu or lentils. You can also experiment with different herbs and spices to add flavor.

  4. Freezer-friendly: Air fryer meatballs can be frozen and reheated easily. This means you can make a large batch of meatballs and freeze them for future meals. When you’re ready to eat, simply reheat them in the air fryer for a quick and easy meal.

  5. Portion-controlled: Meatballs are a great way to control portion sizes for meal prep. You can make them in uniform sizes, which makes it easy to portion out your meals for the week. This is especially helpful if you’re trying to stick to a specific calorie or macro-nutrient goal.

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Featured Ingredients

  • Ground Chicken

  • Egg

  • Ricotta

  • Garlic

  • Onion powder, dried thyme, salt, and pepper

  • Green Onions and Cilantro

You can use different types of ground meat such as turkey, chicken, pork, or a combination of meats. Just ensure you adjust the cooking time accordingly, as cooking times may vary for different types of meat.

cutting board with a silver mixing bowl filled with ground chicken, small containers filled with green onions, chopped cilantro, seasonings, olive oil, eggs, and ricotta cheese - healthy lunch idea

Variations of meatballs:

  • Italian-style meatballs: Add dried oregano, dried basil, and chopped fresh parsley to the mixture.

  • Asian-style meatballs: Use ground pork and add soy sauce, hoisin sauce, and chopped scallions to the mixture.

  • BBQ meatballs: Use ground beef and add BBQ sauce and chopped onion to the mixture.

  • Vegetarian meatballs: Use 1 can of drained and mashed chickpeas instead of ground meat, and add chopped fresh cilantro and ground cumin to the mixture.

round plate with chicken meatball lettuce wraps served with grapes, healthy lunch idea

How to Air Fry Chicken Meatballs:

  1. Preheat the Air Fryer before cooking to ensure they cook evenly and quickly.

  2. In a large mixing bowl, combine all the ingredients and mix well.

  3. Shape the mixture into meatballs, about 1 inch in diameter.

  4. Place the meatballs in a single layer in the air fryer basket.

  5. Cook for 12-15 minutes, flipping the meatballs halfway through, until they are cooked through and browned on the outside.

Reference the recipe card below for detailed instructions.

glass meal prep containers filled with chicken meatball lettuce wraps - a healthy lunch idea

Meal Prep Tips for Air Fryer Meatballs

  • Make sure the meatballs are evenly sized to ensure even cooking.

  • Please note that cooking times may vary depending on the size of your meatballs and the temperature of your Air Fryer.

  • Experiment with different seasonings to find your favorite flavor combination.

  • If you’re short on time, you can make a big batch of meatballs and freeze them for later use. Simply reheat them in the air fryer when you’re ready to enjoy them.

round plate with chicken meatball lettuce wraps served with grapes

Air Fryer Chicken Meatball Lettuce Wraps

Easy to make Air Fryer Chicken Meatball Lettuce wraps that are great for meal prep.
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • sheet pan

Ingredients
  

Meatballs

  • 12 oz ground chicken
  • 1 large egg
  • 1/4 cup ricotta cheese
  • 2 tbsp garlic (minced)
  • 1/4 tsp onion powder
  • 1/4 tsp dried thyme
  • 1/4 cup green onions (chopped)
  • 1/4 cup cilantro (chopped)
  • 1/4 tsp salt
  • 1/4 tsp pepper

Lettuce Wrap Ingredients

  • 6 large lettuce wraps
  • 1/2 cup cherry tomatoes (sliced)
  • 1/4 cup cucumber

Yogurt dip

  • 1 cup greek yogurt
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp garlic (minced)
  • 1/4 cup cucumbers (finley diced)
  • 1/4 tsp salt
  • 1/8 tsp dried dill

Optional

  • 1.5 cups grapes (or choice of fruit)

Instructions
 

  • Pre-heat the Air Fryer for about 5 minutes at 360F.
  • In a mixing bowl, combine the ground chicken, eggs, seasonings, garlic, and ricotta. Use a fork or whisk to mix everything together. Next, add the chopped herbs and fold them in well.
  • Take small portions of the mixture and shape them into meatballs. You can use a small ice cream scoop or 2 spoons to portion out the meatballs (about 1 inch in diameter). Arrange the meatballs into the Air Fryer Basket in a single layer, making sure they are not touching each other. Coat them with cooking spray and cook them in the Air fryer for about 12 to 15 minutes at 360F. Flip them halfway through until they are browned and cooked through an internal temperature of 165F.
  • Meanwhile, in a small bowl, mix together the ingredients for the yogurt sauce. Once cooked, serve with lettuce wraps and top them off with fresh cucumbers and cherry tomatoes.
  • Serve with the yogurt sauce and your choice of fruit.

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Frequently Asked Questions

Can I use Frozen meatballs in the Air Fryer?

Yes, you can use frozen meatballs in the air fryer. Just make sure to add a few extra minutes to the cooking time to ensure they are fully cooked.

Can I make Air Fryer Meatballs without breadcrumbs?

Yes, you can make air fryer meatballs without breadcrumbs. You can use almond flour, crushed pork rinds, or even grated parmesan cheese as a substitute.

Can I make meatballs in advance and reheat them in the Air Fryer later?

Yes, you can make meatballs in advance and reheat them in the Air Fryer later. Just be sure to store them properly in the fridge or freezer and adjust the cooking time accordingly when reheating.

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Crispy Air Fryer Chicken Drumsticks

Air Fried Chicken

Enjoy “Fried Chicken” without the mess of a deep-fryer. Learn how to make these fried chicken drumsticks using the Air Fryer and not have to deal with all the oil and mess of traditional deep-fried chicken.

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Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

We Love these Air Fried Chicken Drumsticks for These Reasons

  • No Need for a crazy amount of oil, so there is less guilt eating them because it’s a healthier version of this comfort food

  • The chicken still turns out golden brown and crunchy on the outside, and still juicy and moist on the inside

  • You can make it for yourself, but also treat your family and friends to this delicious meal

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Ingredients You’ll Need

  • Chicken Drumsticks: We used drumsticks because they turn out moist and juicy. However, you can also use chicken thighs. If you want to keep it lean, you can use chicken tenderloins.

  • Eggs and Milk: This will help bind the breadcrumbs to the chicken.

  • Breadcrumbs: We used regular bread crumbs, but you can also use panko breadcrumbs.

  • Vegetables: We used budget-friendly vegetable sides such as yellow squash and zucchini.

  • Seasonings: We kept it simple with paprika, garlic powder, and salt. However, feel free to add other seasonings such as cayenne for a little heat and Italian seasoning if you like herb flavors.

  • Oil: Spray the chicken with oil so that it can get crispy in the Air Fryer. You can also use cooking spray.

Plate with crispy Air Fryer chicken with sliced yellow squash and zucchini.

How to Make Air “Fried” Chicken Drumsticks

  1. First, prepare your egg wash by mixing together the eggs and milk. Next, prepare the breadcrumbs on another plate and season it.

  2. Start dipping the chicken in the egg wash, followed by dredging them in the breadcrumbs. Make sure they are fully coated.

  3. Spray the chicken with cooking spray and place them in the Air Fryer. Cook them until they are golden brown and crispy.

  4. Halfway through the cooking process, be sure to flip them over so that they evenly cook and get crispy on all sides.

Reference the recipe card below for detailed instructions.

Glass meal prep container with crispy Air Fryer chicken with sliced yellow squash and zucchini.

Meal Prep Tips for Air “Fried” Chicken Drumsticks

  • Other cook methods: If you don’t have an Air Fryer, you can bake it in an oven at 425F for 40-45 minutes until it is crispy.

  • To serve: Serve with a side of mashed potatoes, creamy caesar salad, rice pilaf, or other vegetable options such as green beans or asparagus.

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

  • To Reheat: The chicken can be reheated in the microwave, but it might get soggy. So you can reheat it in the Air Fryer at 360F for 2 to 3 minutes until it is warmed through.

Glass meal prep containers with crispy Air Fryer chicken with sliced yellow squash and zucchini.

air fryer chicken

Crispy Air Fryer Chicken with Squash and Zucchini

Use your Air Fryer to make crispy fried chicken for your next comfort fix.
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Prep Time 5 minutes
Cook Time 35 minutes
Course dinner, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • Air Fryer

Ingredients
  

Chicken

  • 4 chicken drumsticks
  • 1 large egg
  • 1/2 cup milk
  • 1 cup breadcrumbs
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 tablespoon olive oil (or cooking spray)

Vegetables

  • 1 yellow squash
  • 1 zucchini
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 teaspoon olive oil (or cooking spray)

Instructions
 

Chicken

  • In a mixing bowl, mix together the eggs and milk. Add breadcrumbs to a large plate and sprinkle with the seasonings.
  • Start with dipping the drumsticks in the egg wash. Next, dredge them in the breadcrumbs, making sure that they are fully coated. Spray the chicken with cooking spray and place them in the Air Fryer basket.
  • Cook the chicken at 360F for 20 minutes until it reaches an internal temperature of 165F. (Using tongs, flip them half way through the cooking process so that the drumsticks can get golden brown and crispy all around)

Vegetables

  • Meanwhile, slice the squash and zucchini into 1/4 inch half coins. Season them and spray them with cooking oil.
  • After the chicken has cooked, remove them from the air fryer basket and place the vegetables in the basket. Cook them for 8-10 minutes at 360F.

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Frequently Asked Questions

Is Air Fryer Fried Chicken healthy?

Cooking the chicken in the Air fryer is healthier than cooking it in a deep-fryer. When cooking it in the deep fryer, extra oil seeps into the breading while it cooks because it is fully submerged in oil. You can also make this recipe more healthy if you want to use lean meat such as chicken breast or tenderloins.

How do I make the chicken crispy in the air fryer?

Be sure not to overcrowd your Air Fryer. You want to make sure that enough hot air circulates each chicken drumstick. You can also pre-heat your air fryer for a few minutes before placing the chicken inside the basket so that the basket is already nice and hot.

How long can I store Air Fried chicken?

You can store it in an air-tight container in the refrigerator for up to 3 days. To reheat, we recommend heating it up in the air fryer at 360F for 2 to 3 minutes. It can also be reheated in the microwave, but it may not be as crispy.

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Salmon Salad Stuffed Avocado

wood plate with avocado topped with salmon salad and celery sticksHere’s an easy recipe, no-cook meal using canned salmon and avocados. This is a great low-carb meal that will keep you full and fill you with many nutrients you need to get you through the day. This post may contain affiliate links. Please see our privacy policy for details. Jump to Recipe Pin Recipe Similar […]
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Sweet Potato BLT and Side Salad

sweet potato blt

This classic twist on a BLT is a great option for your next lunch meal prep. Switch out your bread with nutritious sweet potato slices and you get a combo of sweet and savory flavors in every bite!

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Round plate with sweet potato slices with bacon, tomato, and salad mix for lunch meal prep.

We love this Sweet Potato BLT for so many reasons

  • It uses budget-friendly ingredients. You can add different toppings to make it more interesting and to suit your taste.

  • It’s a great way to incorporate more vegetables into your diet. Sweet potato toast is a great source of fiber, vitamins, and minerals, making them a healthy addition to your lunch meal prep

  • It’s an easy sheet pan recipe with minimal cleanup

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Basic Ingredients You’ll Need

  • Sweet Potato: Sweet potato contains nutrients that can support a healthy vision, and gut health, and is highly nutritious.

  • Bacon: We used regular bacon, but you can swap it out with turkey bacon or prosciutto slices.

  • Roma Tomato: Use any kind of tomato.

  • Spring Mix: Serve it up with your choice of lettuce mix.

  • Salad Dressing: Make your own homemade dressing or pick your favorite pre-made dressing.

Round plate with sweet potato slices with bacon, tomato, and salad mix.

How to Make Sweet Potato BLT

  1. Preheat the oven to 400F.

  2. Peel the sweet potato and slice it lengthwise into 1/4 inch slices.

  3. Coat the sweet potato slices with olive oil and season on both sides.

  4. Layer the sweet potato and bacon slices on a sheet pan.

  5. Bake them in the oven for about 10-15 minutes.

  6. Remove them from the oven and let them cool before assembling the sandwich.

  7. Note: You can also use an Air Fryer to cook your sweet potato toast at 360F for 12 to 15 minutes, flipping it halfway through.

Reference the recipe card below for detailed instructions.

Glass lunch meal prep container with sweet potato slices with bacon, tomato, and salad mix.

Meal Prep Tips for This BLT Recipe

  • Other Cook Methods: If you don’t want to mess with the oven, you can also microwave the sweet potato slices in 5-minute increments until they soften. However, it may not be as crispy. You can also bake your sweet potato slices and bacon in the Air Fryer.

  • Ingredient Tips: You can also buy pre-cooked bacon slices that you can just heat up in the microwave for a really quick meal.

  • Additions: Feel free to add sliced cheese or sliced avocado. Dress up your sandwich with your choice of condiments.

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

Glass lunch meal prep containers with sweet potato slices with bacon, tomato, and salad mix.

sweet potato blt

Sweet Potato BLT and Side Salad

Switch out traditional bread otast and try sweet potato toast for your next BLT sandwich
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • oven (or Air Fryer)

Ingredients
  

  • 1 medium size sweet potato
  • 3 slices bacon
  • 1 Roma tomato (sliced)
  • 4 cups spring mix
  • 4 tablespoons choice of salad dressing
  • 1/4 teaspoon garlic powder
  • 1.4 teaspoon paprika
  • 1.4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

  • Pre-heat the oven to 400F. Peel and slice the potato lengthwise into 1/4 inch thick slices (need at last 4 slices).
  • Place the sweet potato slices and bacon on a sheet pan. Season the sweet potato on both sides with the garlic powder, paprika, and salt. Coat the sweet potato with olive oil on both sides.
  • Bake the sweet potato and bacon in the oven for about 10-15 minutes until the sweet potato is tender and the bacon is crispy.
  • Remove the sheet pan from the oven and let the ingredients cool. Layer the bacon and sliced tomatoes in between two sweet potato slices. Serve with a side salad and choice of salad dressing.
  • Note: You can also use an Air Fryer to cook your sweet potato toast at 360F for 12 to 15 minutes, flipping it halfway through.

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Frequently Asked Questions

What is the difference between a sweet potato and a yam?

Yams are usually grown in different parts of the world, while sweet potatoes are grown in the United States. Sweet potatoes have tapered ends, have smooth flesh, and taste sweet and moist. Yams are usually cylindrical and have rough, dark, hairy flesh, and usually more starchy and dry.

How to store sweet potatoes?

Keep them in a well-ventilated container in a cool, dark, and dry area such as your pantry or back corner of your kitchen countertop. They usually can keep for a month.

Is turkey bacon healthier than regular bacon?

Turkey bacon has slightly fewer calories and fat than pork and can be a good option for those that can’t eat pork. However, it is still processed with more sugar and preservatives than regular bacon. Both options can be enjoyed in moderation.

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Lentil Soft Tacos

lentil taco

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

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

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

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

The PrepYoSelf Newsletter

To Make These Lentil Soft Tacos, You’ll Need

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

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

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

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

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

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

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

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

Easy steps to Make Vegetarian Lentil Soft Tacos

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

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

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

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

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

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

  7. Serve inside the corn tortillas.

Reference the recipe card below for detailed instructions.

Saute pan with cooked lentils and cilantro.

Meal Prep Tips for Vegetarian Lentil Tacos

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

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

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

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

lentil tacos

Vegetarian Lentil Soft Tacos

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

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

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

Instructions
 

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

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Frequently Asked Questions

Do you have to soak lentils before cooking?

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

Are dried lentils good for you?

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

Can I use canned lentils?

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

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Citrus Shrimp Quinoa Spinach Salad

shrimp quinoa salad

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

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

Reasons Why We Love This Shrimp Quinoa Spinach Salad

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

  • The shrimp and quinoa pack in the protein.

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

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

The PrepYoSelf Newsletter

Ingredients You Need

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

  • Quinoa: You can use any color.

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

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

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

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

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

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

How to Make Shrimp Quinoa Spinach Salad

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

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

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

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for Citrus Shrimp Quinoa Salad

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

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

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

  • To Serve: This meal can be served chilled.

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

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

Shrimp Salad

Citrus Shrimp Quinoa Spinach Salad

This quick and tasty shrimp quinoa and spinach salad is perfect for a weekday lunch meal. It is high in protein and loaded with nutrients.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowls
  • boiling pot

Ingredients
  

Quinoa

  • 1/3 cup dried quinoa
  • 1 cup water

Salad Components

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

Salad Dressing

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

Instructions
 

Quinoa

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

Salad Dressing

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

Salad Assembly

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

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Frequently Asked Questions

How to make quinoa taste good?

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

Is shrimp good for you?

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

Is shrimp high in cholesterol?

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

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Steak Wrap with Air Fryer Eggplant Fries

steak wrap

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

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

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

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Steak Wrap Ingredients

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

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

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

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

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

Air Fryer Eggplant Fries

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

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

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

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

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

How to Make a Steak Wrap with Eggplant Fries

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

Air Fryer Eggplant Fries

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

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

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

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

Steak Wrap

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

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

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

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

  5. Assemble your steak wrap with the toppings.

Yogurt Sauce

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

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

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

Reference the recipe card below for detailed instructions.

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

Meal Prep Tips for A Steak Wrap and Eggplant Fries

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

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

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

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

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

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

steak wrap

Steak Wrap with Air Fryer Eggplant Fries

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

Equipment

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

Ingredients
  

Steak Wrap

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

Air Fryer Eggplant

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

Yogurt Sauce

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

Instructions
 

Eggplant Fries

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

Yogurt Sauce

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

Steak Wrap

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

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Frequently Asked Questions

What are the health benefits of eggplant?

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

How to pick eggplant?

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

Do I need to peel my eggplant?

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