Healthy Meal Prep | Menu 6

sour cream

🥗Healthier: Greek yogurt

💰Cheaper: plain yogurt

Greek yogurt reduces calories while maintaining creaminess

cheddar cheese

🥗Healthier: reduced-fat cheese

💰Cheaper: monterey jack cheese

Monterey jack is often less expensive and melts well.

Combine finely diced onion and frozen corn in the slow cooker.

Add black beans, cooked shredded chicken, minced garlic, chili powder, canned green chilies, 1 cup enchilada sauce, crushed tomatoes, and chicken broth to the slow cooker.

Season with salt and pepper, stir, and set the slow cooker on high for 3-4 hours.

Add fresh cilantro before serving.

For salsa verde chicken, season boneless skinless chicken breast with salt and pepper.

Heat oil in a frying pan, add chicken topside down, and brown for about 5 minutes until it releases easily from the pan.

Flip chicken and brown for another 2-3 minutes, then remove to a plate.

In the same pan, add more oil, sauté finely diced onion until soft, then add minced garlic and minced jalapeno, sauté for 30 seconds.

Deglaze the pan with chicken broth and salsa verde, bring to a boil, return chicken to the pan, reduce heat to medium-low, and cover for 10 minutes until chicken reaches 165°F.

Shred the chicken and mix it back into the juices.

For lime and cilantro rice, add rice, vegetable broth, and minced garlic to a saucepan, bring to a boil, cover, reduce heat to low, and simmer for 10 minutes.

Turn off heat and let it steam for another 5 minutes, then add lime zest, lime juice, chopped cilantro, salt, and pepper.

For roasted veggies, combine finely diced zucchini, red bell pepper, yellow bell pepper, corn, finely diced red onion, and minced jalapeno in a bowl.

Toss with olive oil, salt, pepper, and chili powder, then roast in the oven for 10-15 minutes.

For sweet potato and black bean salad, whisk together fresh lime juice, olive oil, minced garlic, chopped cilantro, salt, and pepper for dressing.

Layer canned black beans, roasted sweet potatoes, red bell pepper, corn, finely diced red onions, and romaine lettuce in jars, then store in the refrigerator for up to 5 days.

For salsa frittatas, whisk together eggs, milk, and jarred salsa, then pour into a prepared muffin tin or silicone baking cups, filling each cup 3/4 full.

Top with shredded cheddar cheese and chopped green onion, then bake at 375°F for about 15 minutes.

For black bean dip, combine 2 cans of rinsed and drained black beans, minced garlic, chili powder, garlic powder, ground cumin, lime zest, lime juice, salt, pepper, and fresh cilantro in a food processor and blend until smooth.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens