LIFESTYLE

Meal Prep Week #2

Welcome to week #2 of the meal prep!

There was so much support, excitement, and action with the first week’s trial that I had to keep it up and bring it back for another week! And let me tell you..you’re going to love these recipes. I’ve made them hearty, wintery, and full family friendly with lots of options for substitutions and changes to make it work for YOU. After all this plan was inspired by you and created to make our busy lives that much easier and more enjoyable.

 

If you’re a newbie, here are the benefits of this plan:

-Less trips to the grocery stores

-money saved as we are repurposing Sunday’s food and utilizing same ingredients in unique ways

-no more menu planning

-more time spent with family

-easy recipes with ingredients that can easily be subbed and swapped

-deconstruct-able  meals, perfect for kids!

-less stress, more smiles

 

This Week’s 4 Dinner Menus

Spatchcock Chicken with Roasted Vegetables

Butternut Squash and Beef Tagine with Israeli Couscous

 

Chicken Pot Pie with Green Beans

 

Cheesy Israeli couscous Carbonara with Fresh Chopped Greek Salad

 

To Prep Sunday (serves 4)

Butternut Squash Tagine

2 Roasted Spatchcocked Chickens with Vegetables

Roasted Green Beans

Israeli Couscous

Greek Dressing

 

 

{Before you shop be sure to read through all the recipes/instructions and make any adjustments necessary to make this week’s plan perfect for YOU!}

 

Shopping list:

Produce:

3 white onions
one bunch fresh rosemary
1 lb butternut squash (pre-cubed ideal)
3 lemons
one bunch parsley
3 parsnips
3 carrots
3 potatoes
3 purple onions
2 pounds fresh green beans, trimmed
5 persian cucumbers
5 roma tomatoes
2 red bell peppers
one bunch fresh mint
Pantry:
extra light olive oil or canola
salt
pepper
paprika
cinnamon
oregano
onion powder
garlic powder
flour
red wine
1 box, 32 oz beef or vegetable broth
1 small can tomato paste
1 can chickpeas
5 cups Israeli Pearl couscous
balsamic vinegar
rice wine vinegar
mustard
honey
1 can pitted black olives
Frozen/Dairy:
1 bag frozen chopped mixed carrot and peas
1 box puff pastry sheets
7 eggs
2 cup grated parmesan
1 cup shredded mozzarella
Deli:
2 lb cubed beef stew (chuck shoulder cut into 2 inch cubes)
2 whole 4-5 lb chickens (pre-spatchcocked if possible)

 

SUNDAY-Let’s Prep!

Here are the items you will be making on Sunday

Butternut Squash Tagine

Prep: 

  • vegetable or extra light olive oil
  • 1 onion, medium dice
  • 1 teaspoon fresh rosemary
  • 2 pounds cubed stew beef (chuck shoulder cut into 2-inch cubes)
  • 2 teaspoons paprika
  • 1/2 teaspoon cinnamon
  • 1 teaspoon garlic powder
  • salt and pepper to taste
  • 2 tablespoons flour
  • 3/4 cups red wine
  • 3 cups beef or vegetable broth
  • one 6-0z can tomato paste
  • 1 pound butternut squash, cut into 1 to 2 inch cubes
  • 1 can chickpeas, drained and rinsed
  • Optional- parsley and lemon for serving

 

Deliver: In a large soup pot heat 2-3 tablespoons of oil on medium heat. Add the onion and saute until transparent. Add in the beef and spices and cook until the beef is golden. Sprinkle in the flour and mix around for a few seconds to cook out the raw flour flavor. Next add in the wine scraping up the bits from the bottom of the pan. Pour in the beef or vegetable broth and add in the tomato paste, squash and chickpeas. Mix around and  bring to a boil. Lower to a simmer and cook covered for an hour. Let cool and store either in a container or in the same pot covered with lid. Top with fresh parsley before serving

*If you don’t like squash feel free to sub in sweet potatoes, carrots or any other root vegetable you enjoy!

 

Spatchcocked Chickens with Roasted Vegetables

Prep:

  • 2 whole 4-5 pound chickens, *spatchcocked (ask your butcher to do this for you otherwise follow instructions below)
  • 3 parsnips, peeled and cut into 2 inch pieces
  • 3 carrots, peeled and cut into 2 inch pieces
  • 3 medium potatoes, peeled and cut into 2 inch pieces
  • 2 purple onions, quartered
  • 2 lemons, quartered
  • 2 sprigs rosemary, pulled off the stem
  • vegetable or extra light olive oil
  • salt and pepper

Deliver: Preheat oven to 425 degrees.

*If you need to spatchcock your chicken, place whole chicken breast side down on a cutting board. Starting by the thigh, cut along one side of the back bone with kitchen scissors ideally or a knife. Turn the chicken around and cut the other side of the back bone until it can be removed. Press the the chicken flat and splay it open. Preparing the chicken like this allows for much faster cooking and seriously crisp exterior! Continue with second chicken.

Place the chickens on two parchment or foil lined baking sheets. Divide the cut up parsnips, carrots, onion, and potatoes among the baking sheets and sprinkle rosemary around. Squeeze the quartered lemons over the chicken and divide among baking trays. Massage the chickens and vegetables with some oil and a nice amount of salt and pepper being sure to season and oil both sides of the chicken.  Roast for 50-60 minutes until cooked through (165 degrees internal temperature if you have a meat thermometer) and golden. Remove from oven and let cool. Once cool, discard lemons and place half of the onions in a separate container or bag as we will be reserving them for our chicken pot pie! Cut each chicken into 8 pieces and store in an airtight container together with the vegetables.

 

Roasted Green Beans

Prep:

  • 2 pounds fresh green beans, trimmed
  • 1-2 tablespoons oil
  • salt and pepper to taste

Deliver: Line a baking sheet with tin foil or parchment and spread the green beans out on a single layer. Drizzle with olive salt and pepper and bake in 425 degree oven for 15-20 minutes until cooked through and golden.

 

Israeli Couscous

Prep: 

  • 6 1/4 cups water
  • 1  teaspoon salt
  • drizzle of oil
  • 5 cups Israeli pearl couscous (adjust water if using whole wheat)

 

Deliver: In a large pot (pareve since we will be using for both meat and dairy meals) bring water, salt, and oil to a boil. Add couscous and bring back to a boil. Reduce to a simmer and cook covered for about 10 minutes until water is absorbed. Remove from heat and let stand covered for 2-3 more minutes and then uncover and fluff with a fork. Divide between two containers and store covered in the fridge.

*You can also prep a batch of orzo, quinoa, or small pasta if you’d prefer instead of the couscous. Just follow your package instructions and make about 5 cups worth.

 

Greek Balsamic Dressing

Prep:

  • 1/4 cup balsamic vinegar
  • 1/4 cup rice wine vinegar
  • 1/4 cup olive oil
  • 3 teaspoons mustard
  • 3 teaspoons honey
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon oregano
  • 1/4 teaspoon onion powder

 

Deliver: Place all ingredients in a canning jar and shake. Store in the refrigerator.

 

 

Lets Deliver!

Nicely done! Here is what you’re doing Mon-Thu to easily throw dinner on the table:

 

MONDAY

Spatchkock Chicken with Roasted Vegetables (Reserve 3 chicken breasts OR 6 assorted pieces of either drumstick/thigh for chicken pot pie)

Heat oven to 350 degrees. Remove chicken and vegetables from the fridge and place in baking dish if it isn’t already in an oven-safe dish. Cover tightly with foil and heat in the oven until warmed though, 15-20 minutes or so. Serve vegetable alongside chicken with pan sauce poured over.

*My kids love when we wrap a napkin around the drumsticks and call it a chicken pop! Ketchup is also another foolproof way to get chicken in those little bellies!

 

TUESDAY

Butternut Squash and Beef Tagine with Israeli Couscous

Heat tagine in a large pot on medium-low heat until completely heated through.

Heat half of the Sunday prepped couscous by placing a few tablespoons of oil in a pan on medium-low heat and mixing around until warmed through.

Serve tagine in bowls over warm couscous. Top with fresh parsley and a squeeze of lemon.

 

WEDNESDAY

Chicken Pot Pie with Green Beans

Chop up reserved roasted purple onion from spatchcock chicken and place in a large mixing bowl. Add in 1 1/2 cups thawed chopped carrot/peas, 3 finely chopped or shredded chicken breast (or 6 pieces chicken thigh/drumstick), 1 1/2 teaspoons salt, 1/4 teaspoon pepper, 3/4 teaspoon garlic powder, 1/4 teaspoon oregano, 2 tablespoons flour, and 1/3 cup vegetable stock. Mix well and pour into 9 inch round pie dish or medium square baking dish. Cover with one sheet of puff pastry, trimming as necessary and brush with egg. Score 2-3 slits in the dough and bake at 400 degrees for 25-30 minutes until puff pastry is crisp and golden. Serve hot.

 

THURSDAY

Cheesy Israeli couscous Carbonara with Fresh Chopped Greek Salad

In a large bowl beat 6 eggs 1 1/2 cups grated parmesan (reserve remaining 1/2 cup for topping), and 1 cup mozzarella. Season with salt and pepper. Add in reserved Israeli couscous (should be half of what you made on sunday) and pour mixture in a greased baking dish. Top with additional 1/2 cup parmesan and spray or drizzle thoroughly with olive oil. Bake for 23-30 minutes at 400 degrees until completely golden.

Meanwhile prep the salad by dicing 5 persian cucumbers, 5 Roma tomatoes, 2 red bell peppers, 1 purple onion, one can chopped black olives, and 1 tablespoon freshly chopped mint. Top with Sunday prepped Greek salad dressing.

Serve warm carbonara with Greek salad.

 

 

 

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