Meal Prep for the Week! Keto and Low Carb Meal Prep - Chicken Curry, Egg Bites & Pumpkin Muffins
Recipes in this Video
Chicken curry is a staple dish in Indian cuisine, known for its rich flavors and aromatic spices. It varies widely across regions, with each area adding its unique twist. Traditionally served with rice or bread, it reflects the diverse culinary heritage of India, influenced by various cultures and ingredients.
Ingredients
- ●chicken
- ●onions
- ●tomatoes
- ●ginger
- ●garlic
- ●curry powder
- ●coconut milk
- ●vegetable oil
- ●salt
- ●pepper
- ●cilantro
Instructions
- 1Heat oil in a pan over medium heat.
- 2Add chopped onions and sauté until golden brown.
- 3Stir in minced ginger and garlic; cook for 1-2 minutes.
- 4Add diced tomatoes and cook until soft.
- 5Mix in curry powder and cook for another minute.
- 6Add chicken pieces and stir to coat with spices.
- 7Pour in coconut milk and bring to a simmer.
- 8Season with salt and pepper to taste.
- 9Cover and cook until chicken is tender.
- 10Garnish with chopped cilantro before serving.
- 11Serve hot with rice or bread.
Ingredient Alternatives
chicken
Healthier: tofu
Cheaper: chicken thighs
Tofu is lower in calories and suitable for vegetarians; chicken thighs are more affordable than breasts.
coconut milk
Healthier: low-fat coconut milk
Cheaper: evaporated milk
Low-fat coconut milk reduces calories; evaporated milk is often cheaper.
Techniques
Equipment
Also Known As
Originating in the United States, pumpkin muffins are a beloved autumn treat, often enjoyed during the harvest season. They celebrate the seasonal abundance of pumpkins and are a staple in many households during Thanksgiving. Today, pumpkin muffins have gained popularity worldwide, with variations that include spices, nuts, and even cream cheese fillings, making them a versatile and delightful snack.
Ingredients
- ●pumpkin puree
- ●all-purpose flour
- ●sugar
- ●brown sugar
- ●baking powder
- ●baking soda
- ●cinnamon
- ●nutmeg
- ●ginger
- ●salt
- ●eggs
- ●vegetable oil
- ●vanilla extract
- ●milk
- ●chocolate chips
- ●walnuts
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Line a muffin tin with paper liners or grease it.
- 3In a large bowl, mix pumpkin puree, sugar, and brown sugar until smooth.
- 4Add eggs and vegetable oil, and mix until well combined.
- 5Stir in vanilla extract and milk until fully incorporated.
- 6In another bowl, whisk together flour, baking powder, baking soda, cinnamon, nutmeg, ginger, and salt.
- 7Gradually add the dry ingredients to the pumpkin mixture, stirring gently until just combined.
- 8Fold in chocolate chips and walnuts if using.
- 9Scoop the batter into the prepared muffin tin, filling each cup about two-thirds full.
- 10Bake for 18-20 minutes, or until a toothpick inserted comes out clean.
- 11Allow muffins to cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.
Ingredient Alternatives
all-purpose flour
Healthier: whole wheat flour
Cheaper: oat flour
Whole wheat flour adds fiber and nutrients.
sugar
Healthier: honey
Cheaper: brown sugar
Honey offers natural sweetness with fewer calories.
chocolate chips
Healthier: dark chocolate chips
Cheaper: raisins
Dark chocolate is lower in sugar and offers antioxidants.
vegetable oil
Healthier: coconut oil
Cheaper: canola oil
Coconut oil adds flavor and is a healthier fat.
Techniques
Equipment
Also Known As
Ingredients
- ●6 large eggs
- ●1/2 cup cottage cheese
- ●1/2 cup shredded cheese (cheddar or your choice)
- ●1/4 cup diced bell peppers
- ●1/4 cup diced onions
- ●1/4 cup cooked and crumbled bacon (optional)
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp garlic powder
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2In a mixing bowl, whisk together the eggs, cottage cheese, salt, black pepper, and garlic powder until well combined.
- 3Stir in the shredded cheese, diced bell peppers, onions, and bacon (if using).
- 4Grease a muffin tin with cooking spray or oil to prevent sticking.
- 5Pour the egg mixture evenly into the muffin tin, filling each cup about 3/4 full.
- 6Bake in the preheated oven for 20-25 minutes, or until the egg bites are set and lightly golden on top.
- 7Remove from the oven and let cool for a few minutes before gently removing the egg bites from the muffin tin.
- 8Serve warm or allow to cool completely and store in the refrigerator for later.
Equipment
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