Monday, January 19, 2015

More Meal Prep Recipes

Meal prepping helps keep my on track with my nutrition and ensures that I always have something healthy in the refrigerator and freezer so that I won't have to stop at McDonald's or Burger King on my lunch break at work.

These are three of my favorite meals to prepare. Actually, 4 when you consider one recipe can create two separate meals. Yet, the Crockpot Salsa Chicken is very versatile also. And they go together quick with very little effort.



Meatloaf/Meatballs

1-1/2 lb. lean ground beef
1-1/2 lb. lean ground turkey
2 eggs
1 stalk celery, finely diced
1 carrot, finely diced
1 small onion, finely diced
1 bell pepper, finely diced
1 small zucchini, diced
1 small summer squash, diced
handful spinach/kale/chard blend, chopped
1/2 cup dried rolled oats
McCormick's Meatloaf Seasoning Mix, to taste (Recipe following Meatloaf/Meatball recipe)
Organic Ketchup

Combine all ingredients in a large mixing bowl.  At this point, I roll half the mixture into balls approximately 1/2-3/4 cup each and place each ball into a jumbo muffin tin. The other half I shape into a loaf and place into a loaf pan or on a baking dish with high edges so grease does not run over sides of pan.  Top each meatball with a dollop of ketchup. Squirt ketchup on top of meat loaf. Bake in preheated oven set to 350° F for 1 hour or until cooked through.

Homemade version of McCormick's Meatloaf Seasoning Mix

2 tsp. dried mustard
2 tsp. paprika
1-1/2 tsp. salt (I use Pink Himalayan)
1-1/2 tsp. thyme
1-1/2 tsp. basil
1 tsp. black pepper
1 tsp. garlic powder
1 tsp. onion powder

Combine all ingredients into a zip lock baggie or jar.


Crockpot Salsa Chicken

1 jar Amy's Organic Salsa with black beans and corn
3 boneless skinless chicken breast

Place chicken in bottom of Crockpot, pour salsa over top. Cover and cook on low 4-6 hours.  When chicken is cooked through, remove from Crockpot, shred chicken and then add back into salsa. Stir well to combine.

My favorite way to use the Crockpot Salsa Chicken is to make tostadas.  Bake corn shells until crisp, spread refried beans on top of shells, layer with Salsa Chicken, diced tomatoes, diced onions, shredded cheese and salsa, or toppings of choice.

Salsa Chicken can also be used to top a salad, make chicken tacos, chicken enchiladas, or even make a wrap for lunch or dinner.

Crockpot Pepper Steak  

1½ to 2 lbs Beef Round Steak or beef cubes
2 Tbsp Olive Oil
¼ cup low sodium Soy Sauce or Liquid Aminos
1 cup chopped onion
1 garlic clove minced
1 tsp sugar 

½ tsp salt
¼ tsp pepper
¼ tsp ground ginger
1 can (16 oz) diced tomatoes
1 green bell pepper and 1 red or yellow bell pepper cut into strips
½ cup cold water
1 tbsp cornstarch

Cut beef into 3 x 1 inch strips. Brown in oil in skillet. Transfer to slow cooker. Mix the next 7 ingredients and pour over the beef. Cook on low for 5-6 hours or until meat is tender. Add tomatoes and peppers and cook on low for about an hour longer. Then mix the cold water and cornstarch and stir in and cook on high until sauce thickens.


Grocery Shopping Tip: Buy organic when possible with canned goods. You want no added salts and no added sugars. You definitely do not wanted artificial sweeteners or preservatives. When looking at the ingredients list, it should be things that you can pronounce, and 5 ingredients or less. 
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