5 Easy Recipes to Make Even If You've Never Meal Prepped Before
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Recipes in this Video
5 recipes
Ingredients
- ●2 cups cooked rice
- ●1 lb chicken breast, sliced
- ●1 bell pepper, sliced
- ●1 onion, sliced
- ●2 cloves garlic, minced
- ●2 tbsp fajita seasoning
- ●2 tbsp vegetable oil
- ●1/4 cup chicken broth
- ●1/4 cup fresh cilantro, chopped
- ●Salt and pepper to taste
Instructions
- 1Heat 1 tablespoon of vegetable oil in a large skillet over medium heat.
- 2Add the sliced chicken breast and cook until browned and cooked through, about 5-7 minutes. Remove from skillet and set aside.
- 3In the same skillet, add the remaining tablespoon of oil, then add the sliced onion and bell pepper. Sauté until softened, about 3-4 minutes.
- 4Add the minced garlic and cook for an additional 1 minute until fragrant.
- 5Stir in the cooked rice, fajita seasoning, and chicken broth. Mix well to combine all ingredients.
- 6Return the cooked chicken to the skillet and stir to combine.
- 7Cook for an additional 3-5 minutes, allowing the rice to heat through and absorb the flavors.
- 8Season with salt and pepper to taste.
- 9Remove from heat and stir in the chopped cilantro before serving.
Equipment
Large skilletSpatulaMeasuring cupsMeasuring spoons
🌶️🌶️🌶️Low
Ingredients
- ●1 lb ground chicken
- ●1 medium onion, finely chopped
- ●2 cloves garlic, minced
- ●1 inch ginger, grated
- ●2 medium tomatoes, chopped
- ●1 can (14 oz) coconut milk
- ●2 tbsp curry powder
- ●1 tsp cumin
- ●1 tsp turmeric
- ●1/2 tsp chili powder
- ●1/2 tsp salt
- ●2 tbsp vegetable oil
- ●Fresh cilantro for garnish
Instructions
- 1Heat the vegetable oil in a large skillet over medium heat.
- 2Add the chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
- 4Add the ground chicken to the skillet, breaking it apart with a spoon, and cook until browned, about 5-7 minutes.
- 5Mix in the chopped tomatoes and cook until they soften, about 3-4 minutes.
- 6Sprinkle in the curry powder, cumin, turmeric, chili powder, and salt, stirring well to combine.
- 7Pour in the coconut milk and bring the mixture to a simmer.
- 8Reduce the heat to low and let it cook for 15-20 minutes, stirring occasionally, until the sauce thickens.
- 9Taste and adjust seasoning if necessary.
- 10Garnish with fresh cilantro before serving.
Equipment
large skilletspoonknifecutting board
🌶️🌶️🌶️Low
Smoked sausage with rice and beans is a comforting dish rooted in Southern and Creole cuisine, often associated with hearty, home-cooked meals. This dish reflects the resourcefulness of using smoked meats and legumes, staples in many American households. Today, it’s enjoyed across the U.S., with variations incorporating different spices and types of sausage, making it a versatile option for family dinners or meal prep.
Ingredients
- ●smoked sausage
- ●rice
- ●black beans
- ●onion
- ●bell pepper
- ●garlic
- ●chicken broth
- ●cumin
- ●paprika
- ●bay leaves
- ●olive oil
- ●salt
- ●black pepper
- ●green onions
- ●parsley
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onion and bell pepper; sauté until softened, about 5 minutes.
- 3Stir in minced garlic and cook until fragrant, about 1 minute.
- 4Add sliced smoked sausage and cook until browned, about 5-7 minutes.
- 5Sprinkle in cumin, paprika, salt, and black pepper; stir to combine.
- 6Add rice, black beans, and chicken broth to the pot; stir well.
- 7Bring the mixture to a boil, then reduce heat to low and cover.
- 8Simmer for 20-25 minutes, or until rice is tender and liquid is absorbed.
- 9Remove bay leaves before serving.
- 10Garnish with chopped green onions and parsley.
Ingredient Alternatives
smoked sausage
Healthier: turkey sausage
Cheaper: pork sausage
Turkey sausage is lower in fat, while pork sausage is often less expensive.
chicken broth
Healthier: vegetable broth
Cheaper: water
Vegetable broth is lower in calories, while water is the most economical option.
Techniques
sautéingboiling
Equipment
large potcutting boardknifemeasuring cups
🌶️🌶️🌶️Mediumsoy
Also Known As
Sausage and RiceRice and Beans with Sausage
Ingredients
- ●1 lb turkey breast, sliced into thin strips
- ●2 cups mixed vegetables (bell peppers, broccoli, carrots)
- ●1/4 cup peanut butter
- ●2 tbsp soy sauce
- ●1 tbsp honey
- ●2 cloves garlic, minced
- ●1 tsp ginger, grated
- ●2 tbsp vegetable oil
- ●1/4 cup roasted peanuts, chopped
- ●Salt and pepper to taste
Instructions
- 1Heat the vegetable oil in a large skillet or wok over medium-high heat.
- 2Add the sliced turkey breast to the skillet and season with salt and pepper. Stir-fry until the turkey is cooked through, about 5-7 minutes.
- 3Add the minced garlic and grated ginger to the skillet, stirring for about 1 minute until fragrant.
- 4Add the mixed vegetables to the skillet and stir-fry for another 3-4 minutes until they are tender-crisp.
- 5In a small bowl, mix together the peanut butter, soy sauce, and honey until smooth.
- 6Pour the peanut sauce over the turkey and vegetables in the skillet, stirring to coat everything evenly.
- 7Continue to cook for another 2-3 minutes, allowing the sauce to thicken slightly.
- 8Remove from heat and stir in the chopped roasted peanuts.
- 9Serve hot over rice or noodles, if desired.
Equipment
large skilletspatulasmall bowl
Ingredients
- ●1 lb ground beef
- ●1 cup diced onions
- ●1 cup diced bell peppers
- ●2 cups diced tomatoes
- ●1 cup shredded cheddar cheese
- ●1/2 cup ketchup
- ●1/4 cup mustard
- ●1 tsp garlic powder
- ●1 tsp onion powder
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●4 cups cooked pasta (elbow or shells)
- ●2 tbsp olive oil
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add diced onions and bell peppers, sauté until softened, about 5 minutes.
- 3Add ground beef to the skillet, breaking it apart with a spatula. Cook until browned, about 7-10 minutes.
- 4Stir in diced tomatoes, ketchup, mustard, garlic powder, onion powder, salt, and black pepper. Mix well.
- 5Add the cooked pasta to the skillet and stir to combine all ingredients.
- 6Sprinkle shredded cheddar cheese on top of the mixture.
- 7Cover the skillet and let it cook for an additional 5 minutes, or until the cheese is melted.
- 8Remove from heat and let it cool for a few minutes before serving.
Equipment
large skilletspatulameasuring cupsmeasuring spoons
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