Meal Prep Ideas: A Chicken Burrito Bowl, Beef and Vegetable Stir-Fry and More
Recipes in this Video
The Chicken Burrito Bowl is a popular dish in fast-casual dining, particularly in the United States, where it reflects the fusion of Mexican and American culinary traditions. It allows for customization, making it a favorite for those seeking a quick yet satisfying meal. The bowl format emphasizes fresh ingredients and vibrant flavors, catering to diverse dietary preferences.
Ingredients
- ●chicken breast
- ●rice
- ●black beans
- ●corn
- ●bell peppers
- ●onion
- ●cheese
- ●sour cream
- ●guacamole
- ●cilantro
- ●lime
- ●spices
Instructions
- 1Cook rice according to package instructions.
- 2Grill or sauté chicken until fully cooked, then slice.
- 3In a bowl, layer rice, black beans, and corn.
- 4Add grilled chicken on top of the rice and beans.
- 5Chop bell peppers and onion, sauté them until tender, then add to the bowl.
- 6Top with cheese, sour cream or Greek yogurt, guacamole, and cilantro.
- 7Squeeze lime juice over the top before serving.
Ingredient Alternatives
chicken breast
Healthier: chicken thighs
Cheaper: tofu
Thighs are juicier and more flavorful; tofu is a budget-friendly protein.
white rice
Healthier: brown rice
Cheaper: quinoa
Brown rice has more fiber; quinoa is often cheaper and gluten-free.
sour cream
Healthier: Greek yogurt
Cheaper: cottage cheese
Greek yogurt is lower in fat and higher in protein; cottage cheese is often less expensive.
Techniques
Equipment
Also Known As
Chicken Piccata, originating from Italy, is traditionally made with chicken breast and a tangy lemon-caper sauce. This meatball variation maintains the classic flavors while offering a fun twist, making it a popular dish for family dinners and gatherings. Today, it's enjoyed globally, often adapted to suit various tastes and dietary preferences.
Ingredients
- ●ground chicken
- ●bread crumbs
- ●parmesan cheese
- ●egg
- ●garlic
- ●parsley
- ●lemon juice
- ●capers
- ●chicken broth
- ●olive oil
- ●salt
- ●black pepper
- ●butter
- ●flour
- ●white wine
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine ground chicken, bread crumbs, parmesan cheese, egg, minced garlic, chopped parsley, lemon juice, salt, and pepper.
- 3Mix until well combined, then form into meatballs about the size of a golf ball.
- 4Heat olive oil in a large skillet over medium heat until shimmering.
- 5Add meatballs to the skillet and cook until browned on all sides, about 5-7 minutes.
- 6Transfer browned meatballs to a baking dish and bake in the preheated oven for 15-20 minutes until cooked through.
- 7In the same skillet, add butter and flour, stirring to create a roux for 1-2 minutes.
- 8Slowly whisk in chicken broth and white wine, bringing to a simmer.
- 9Add capers and lemon juice, stirring to combine.
- 10Return meatballs to the skillet, coating them in the sauce for 2-3 minutes.
- 11Serve meatballs warm, garnished with additional parsley and lemon slices.
Ingredient Alternatives
parmesan cheese
Healthier: nutritional yeast
Cheaper: grated pecorino
Nutritional yeast offers a cheesy flavor with fewer calories.
white wine
Healthier: chicken broth
Cheaper: white grape juice
White grape juice adds sweetness without alcohol.
bread crumbs
Healthier: oats
Cheaper: crushed crackers
Oats provide fiber while crushed crackers are often cheaper.
butter
Healthier: olive oil
Cheaper: margarine
Olive oil is healthier and can be used for sautéing.
Techniques
Equipment
Also Known As
Ingredients
- ●1 lb chicken breast, diced
- ●1 cup cooked rice
- ●1/2 cup honey
- ●1/4 cup soy sauce
- ●2 tbsp chili sauce
- ●1 tbsp olive oil
- ●1 bell pepper, sliced
- ●1 onion, sliced
- ●2 cloves garlic, minced
- ●1 tsp ginger, minced
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup green onions, chopped
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add diced chicken breast and cook until browned and cooked through, about 5-7 minutes.
- 3Add sliced onion, bell pepper, garlic, and ginger to the skillet. Sauté for 3-4 minutes until vegetables are tender.
- 4In a small bowl, mix honey, soy sauce, and chili sauce together.
- 5Pour the honey chili sauce over the chicken and vegetables in the skillet. Stir to coat everything evenly.
- 6Cook for an additional 2-3 minutes until the sauce thickens slightly.
- 7Season with salt and black pepper to taste.
- 8Serve the honey chili chicken over cooked rice.
- 9Garnish with chopped green onions before serving.
Equipment
Originating from Chinese cuisine, stir fry is a quick cooking method that preserves the flavor and nutrients of ingredients. Traditionally, it showcases seasonal vegetables and proteins, often served over rice or noodles. Today, it has gained global popularity, with countless variations adapted to local tastes and available ingredients.
Ingredients
- ●beef
- ●bell peppers
- ●broccoli
- ●carrots
- ●snap peas
- ●onion
- ●garlic
- ●ginger
- ●soy sauce
- ●oyster sauce
- ●cornstarch
- ●sesame oil
- ●vegetable oil
- ●green onions
- ●sesame seeds
Instructions
- 1Slice beef thinly against the grain and marinate with soy sauce and cornstarch for 15 minutes.
- 2Heat vegetable oil in a large skillet or wok over high heat until shimmering.
- 3Add marinated beef in a single layer and sear until browned, about 2-3 minutes, then remove from pan.
- 4Add garlic and ginger to the pan, stir-fry for 30 seconds until fragrant.
- 5Add sliced onion and cook until translucent, about 2-3 minutes.
- 6Add bell peppers, broccoli, carrots, and snap peas, stir-fry for 4-5 minutes until vegetables are tender-crisp.
- 7Return beef to the pan and add oyster sauce, stirring to combine.
- 8Cook for an additional 2 minutes until heated through.
- 9Drizzle sesame oil over the stir fry and toss to coat.
- 10Garnish with sliced green onions and sesame seeds before serving.
Ingredient Alternatives
oyster sauce
Healthier: low-sodium soy sauce
Cheaper: soy sauce
Low-sodium soy sauce reduces sodium intake while maintaining flavor.
sesame oil
Healthier: olive oil
Cheaper: canola oil
Canola oil is more affordable and has a neutral flavor.
Techniques
Equipment
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