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Meal Prep: Quick Recipes Under 30 Minutes
- Chicken Stir-fry:
Start meal prep with a protein-packed, fiber-rich dish: Chicken Stir-fry. This meal includes lean chicken, vibrant veggies, and a savory stir fry sauce.
Ingredients: boneless and skinless chicken breasts, stir-fry vegetables (frozen or fresh; bell peppers, carrots, broccoli, snap peas, onions), soy sauce, cornstarch, garlic, ginger, olive oil.
Instructions: Heat oil in a skillet over medium-high heat. Next, add the chicken cubes and cook until they turn white. Stir in veggies and stir-fry until they’re tender and crisp. In another bowl, whisk together soy sauce, cornstarch, garlic, and ginger, then pour the mixture into the skillet. Stir continuously until the sauce thickens.
Total time: 20 minutes
- Quinoa Salad:
Quinoa Salad is a light, nutritious grain dish packed with high-protein quinoa, chickpeas for fiber, and vegetables for freshness.
Ingredients: uncooked quinoa, cucumber, cherry tomatoes, diced avocado, canned chickpeas, lemon juice and zest, olive oil, salt, and pepper.
Instructions: Rinse quinoa under cold water and cook according to package instructions. Chop all the veggies while the quinoa cooks. Mix the cooled quinoa with the veggies and chickpeas in a large bowl. For the dressing, whisk together olive oil, lemon juice and zest, and season with salt and pepper. Pour over the salad and mix well.
Total time: 25 minutes
- Vegetarian Pasta Primavera:
This veggie-loaded pasta primavera is a quick recipe full of fresh flavors, making it a favorite for meal prepping.
Ingredients: whole wheat spaghetti, olive oil, fresh veggies (broccoli florets, bell peppers, asparagus, zucchinis), cherry tomatoes, Parmesan cheese, basil leaves, garlic cloves, salt and pepper.
Instructions: Cook pasta according to package instructions. Heat oil in a large pan, add veggies, and saute until they’re crisp-tender. Mix in cooked pasta, cherry tomatoes, Parmesan, and salt and pepper to taste. Garnish with basil leaves.
Total time: 30 minutes
- Vegetable Fried Rice:
Vegetable Fried Rice is a versatile dish and a brilliant way to use leftover vegetables. Customize the recipe with your favorite veggies or those already in your refrigerator.
Ingredients: cooked rice, mixed vegetables (bell peppers, carrots, peas, corn), green onions, eggs, soy sauce, sesame oil, ginger, salt and pepper.
Instructions: Heat sesame oil in a wok, and saute the vegetables until tender-crisp. Push them to one side of the wok, pour in beaten eggs on the other side, and scramble them. Mix the eggs with the vegetables, add rice, green onions, soy sauce, ginger, and seasonings, and stir well.
Total time: 15 minutes
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