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Sometimes you just need to keep it simple. And usually my meal prep is so simple already, but this one is truly as simple as it gets: chicken breast, potatoes and kale. With lots of flavor, of course!

A lot of people use kale in salads, but my favorite way to make it is actually sauteed with a little olive oil and garlic, just for a couple minutes until it’s not so crunchy and you no longer feel like a beaver chewing through wood chips with all that roughness.

For the chicken, I am a fan of using the thin cut chicken breasts. I buy mine from Trader Joe’s, but if you can’t find them cut thin at the store, try slicing a chicken breast in half, covering with a piece of plastic wrap then using a meat pounder (or the bottom of a sturdy glass) to even it out. Not only do the thin cut pieces of chicken cook easier, but I feel like they keep better for meal prep. Nothing I hate more than eating rubbery refrigerated chicken!

Pair the chicken and kale with some fingerling potatoes for a little bit of carbs, and you’ve got yourself a super easy, delicious meal!

Scroll down for the recipe. 

Recipe makes enough meal prep for 5 days for one person (one meal).

INGREDIENTS:

  • 2 packages of thin-cut chicken breast
  • 1 bag fingerling potatoes
  • 1 bag kale
  • 4 cloves garlic
  • olive oil
  • salt & pepper
  • 1 lemon
  • assorted spices (I used Flavor God lemon pepper spice)

Potatoes

Preheat oven to 350 degrees. Cover a baking sheet with foil. Rinse the potatoes and spread on the baking sheet. Drizzle with olive oil, salt and pepper and a the juice from half the lemon. Bake for 25-30 mins or until tender.

Chicken

Generously sprinkle the chicken breasts with seasoning on both sides (I love the Flavor God spices – this week I used the lemon pepper one!). Heat 3 tbsp olive oil in a skillet on medium and cook chicken about 4-5 mins on each side or until brown and crispy on the outsides and cooked through. Shouldn’t take too long if you’re using the thin cut slices.

Kale

Mince the garlic. Heat 4 tablespoons of olive oil in a skillet on medium-high. Once hot, add the kale. Mix until covered with olive oil and leaves start to turn darker green. Add the garlic and season everything with salt and pepper. Cook until garlic is fragrant and the leaves are dark green and slightly wilted, about 5 mins. (Be careful not to overcook!)

To plate: Add 4-6 oz of chicken to each container, and evenly spread the kale and potatoes between each serving. Top with a lemon wedge from the remaining lemon. Enjoy!

 

February 20, 2017
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One of my friends introduced me to this recipe awhile back and it stuck with me ever since – the mixture of citrus, tequila, and smoky flavors make for a delicious marinade on pork. Did I just say tequila? Yep. Don’t mind me if I take a little swig as I’m cooking… (I’m kidding. My tequila days are way behind me!)

I love this recipe because the meat is very versatile – serve it over rice with some chopped onions, cilantro and avocado, serve it in corn tortillas topped with some mango salsa for tacos, or put some on top of a salad with some roasted corn, red bell peppers and black beans… so many possibilities!

I can’t take full credit for this recipe because I followed a recipe I found online. However, I did modify it bit to save time and work with personal taste. The original recipe calls for you to grind the spices up yourself, while I wound up buying pre-grinded spices from Whole Foods. Also, while the original recipe calls for 4-6 hours of marinating and 4 hours of being cooked in the oven wrapped in banana leaves, I found using a pressure cooker to be just as effective for getting that super soft, juicy meat as you would in the oven. And it only took 30 minutes!

As a foodie, I definitely appreciate the detail that goes into self-grinding spices, marinading for a long time, and letting something cook slowly in the oven for hours, so I don’t mean to say that my version is better than the original. But as a meal prepper, I also don’t want to have to spend a whole day cooking in order to prep something delicious. So that’s where the pressure cooker comes in for me.

Haven’t used a pressure cooker before? That’s too bad. It’s my favorite meat-cooking method! I highly recommend looking into purchasing one, especially if you’re a fan of shredded, juicy meat!

Marinating the pork butt in the spices, orange juice, white vinegar, chopped garlic, and a generous sprinkle of tequila 🙂

Check out that juicy goodness straight out of the pressure cooker!

Meal prep plated with rice, zucchini and yellow squash and the pork, topped with chopped onion and a lime wedge. Don’t forget to drizzle with sauce!

Don’t forget to drizzle some of the juice from the pressure cooker on top of the meat and rice!

As a side to this meal prep, I cooked some zucchini and yellow squash rounds with some chopped onions in some olive oil over medium heat until slightly browned. I seasoned with salt and pepper to taste. Easy peasy.

I prepped my pork with 1 cup of rice this week, but like I said before, you can eat this meat as taco fillings or even as topping to a salad! I find that tortillas don’t really keep well for meal prep purposes, so rice was a good choice for this. But feel free to prepare it however you wish!

February 13, 2017
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The first time I heard of a zoodle, I legitimately thought it was the dorkiest name for a food ever. Like one of those names your mom comes up with to sound cool, and you just roll your eyes like “OK mom, whatever, I get it, you’re trying to make vegetables cool.” Turns out, zoodles are pretty damn delicious (and also pretty cool). For those who don’t know, zoodles = zucchini noodles. Or more like an actual zucchini cut into noodle shapes. As a health-conscience pasta lover, these have completely changed the game for me.

So how do you make them and what do you do with them? My favorite way to make these is simply by swapping out regular spaghetti for the zoodles in your recipe. But if you need to ease your way into full-blown veggie mode, try mixing half pasta with half zoodles – you will still feel like you’re eating all pasta, but you’ll be getting in your greens – double win!

Equipment

Let’s talk equipment. I have this awesome spiralizer from OXO ($40 on Amazon) that easily helps you turn your zucchini into noodle shapes with the quick turn of a handle. The great thing about this tool is that it comes with different blades, so you can cut your veggies into different shapes for whatever recipe you want to make! You can also use it to spiralize carrots for a yummy salad – the list goes on. Don’t get me too excited right now!

Cooking Zoodles

Once you’ve zoodled your zucchini, it’s time to cook. The trick to cooking these is to not over-cook them (easier said than done!). You don’t want your zoodles to turn into mush, so my approach is to cook them in a skillet with olive oil and minced garlic for about 3-4 minutes, or until soft but still slightly crunchy. Top with some salt & pepper to taste, and there you go! One thing to note: these bad boys totally shrink once they’re cooked, so get yourself a lot of zucchini! I would say maybe 3-4 zucchini per person.

Some ways you can serve the finished zoodles:

  • Top with some turkey meat sauce
  • Cook with some shrimp, lemon juice, and white wine for a scampi sauce
  • Serve on top of some brown rice with a piece of teriyaki salmon
  • Replace any pasta (or half of your pasta) with zoodles for a splash of veggies

There are so many possibilities! I love to top these with a good homemade turkey meat sauce for a super low-calorie, delicious, lean protein meal!

How do you zoodle? Leave me a comment below!

February 7, 2017
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