Healthy Meal Prep Ideas
It's something we all want to get better at... bringing lunch to work instead of buying it all the time! It's healthier, cheaper, and can even be better for the environment as it helps reduce waste from plastic wrappers, containers and takeaway bags.
One of the ways to make bringing lunch to work an easier task is by meal prepping at the beginning of the week.
Here are some healthy meal prep ideas to help you get started:
Zucchini Noodle (zoodles) Chicken Pesto Bowl Recipe
Recipe via simplyrecipes.com
** Create noodles out of zucchini by using a spiraliser
2 tablespoons extra virgin olive oil
1/2 pound boneless skinless chicken breast(s)
1/4 teaspoon paprika
2 medium large zucchini (a little more than a pound)
2 garlic cloves, sliced
1/4 cup prepared basil pesto
Handful of cherry tomatoes, cut in half
Several fresh basil leaves, thinly sliced, for garnish
- Cook the chicken breast(s): Sprinkle both sides of the chicken breast(s) with a little salt and the paprika. Heat 1 Tbsp of olive oil on high heat in a large sauté pan. Place the chicken breast(s) in the pan and cook for a minute or two on each side, until well browned. Lower the heat to low and cover the pan, cook for 2 to 5 more minutes (depending on the thickness of the breast) until the chicken is just cooked through. Remove the chicken from the pan and let it rest while you make the zucchini noodles.
- Make zucchini noodles: Use a spiralizer to make zucchini noodles with the zucchini.
- Sauté the zucchini noodles, garlic: Add another 1 Tbsp of olive oil to the pan you used to cook the chicken and heat it on high heat. Add the zucchini noodles and the sliced garlic and sauté, stirring often, until the noodles begin to wilt. Sprinkle with 1/4 teaspoon of salt while you cook the zoodles. When they are just barely cooked and if they are releasing moisture, remove them to a colander placed over a bowl to drain.
- Slice or cut the chicken into bite-sized pieces.
- Toss zucchini noodles with pesto: Place the zucchini noodles in a serving bowl and toss with basil pesto.
Find the freshest zucchinis from Eastgardens Fruit Market on Level 1
One Pan Baked Chicken and Vegetables Recipe
Recipe via The Kitchn
680g boneless, skinless chicken breasts, cut into bite-sized pieces
680g broccoli, cut into bite-sized florets
2 bags mixed baby bell peppers (or 2 large bell peppers), cut into 1-inch chunks
3 tablespoons olive oil
4 cloves garlic, smashed
1 tablespoon coarsely chopped fresh rosemary leaves, or 1 teaspoon dried Italian seasoning or Italian herb blend
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. Arrange a rack in the middle of the oven and heat to 260°C. Place a rimmed baking sheet in the oven while it is heating.
2. Place all the ingredients in a large bowl and toss to combine. Remove the hot baking sheet from the oven. Add the chicken and vegetable mixture and arrange into a single layer.
3. Return to the oven and turn the heat down to 475°F. Roast, stirring halfway through, until the chicken is cooked through and the vegetables are tender, 15 to 20 minutes total.
Beef and Vegetable Stirfry Recipe
Recipe via Taste.com.au
1 1/2 tablespoons peanut oil
500g lean beef rump steak, cut across the grain into thin strips
1 brown onion, halved, thinly sliced
1 large red capsicum, cut into short, thin strips
125g pkt baby corn, halved lengthways
1 bunch broccolini, cut into 4cm lengths
1 tablespoon water
2 tablespoons oyster sauce
1 1/2 tablespoons soy sauce
2 garlic cloves, crushed
Steamed medium-grain white rice, to serve
1. Heat a large wok over high heat. Once the wok is hot, add 1 tablespoon of the oil and carefully swirl around to coat the side of the wok. Heat until very hot.
2. It is important to heat the wok before adding the oil, otherwise the oil can end up overheating and burning. You will know if the oil is hot enough if the beef starts to sizzle when added to the wok.
3. Add one-third of the beef strips and stir-fry for 1-2 minutes or until the beef is browned and just cooked. Transfer to a plate. Repeat with the beef in two more batches, reheating the wok between each batch. Remove all beef from the wok.
4. Adding and cooking the beef in batches is very important as it seals the meat, keeping in the juices. If you add too much meat at once, the wok will lose its heat and the meat will stew and become tough.
5. Heat remaining oil in the wok over medium-high heat. Add the onion, capsicum, corn and broccolini. Stir-fry for 2 minutes. Add the water, cover and cook for 30-60 seconds or until the vegetables are just tender.
6. Add the soy sauce, garlic and oyster sauce to the wok. Toss well to combine. Add the beef and toss until heated through. Serve immediately with rice.