A Week of Easy Dinners

Meal prepping is easier than you may think and doesn't require hours in the kitchen. Add some time for Sundays into your weekly routine to prepare for the week ahead. Look for recipes that use the same ingredients so you can prep once and use twice. Here’s a delicious 5-day meal plan (to serve 4 people) and Sunday meal prep plan, to set you up for a week of quick, no-hassle dinners and getting fresh food fast on the table, not FAST food on the table.

Sunday Meal Prep Plan 

1.    Cook a double batch of whole grain or brown rice to use throughout the week.

2.    Make a double batch of Garlic Chicken for Monday and Thursday. This one is easy enough to cook on Monday just before serving, but can also be prepared in advance.

3.    Chop broccoli, carrots and measure shelled edamame beans for a double batch of Lemon Vegetables for Monday.

4.    Remove half the amount (uncooked) of chopped broccoli, edamame, and carrots for Thursday's Fried Rice.

5.    Slice bell peppers and onion for Tuesday's Tex-Mex Shrimp Fajitas.

6. Slice bell peppers, green onions for Thursday’s Fried Rice.

6.    Measure and store spices for Wednesday’s Chickpea Curry. Store in a container with closed lid or in a zip top sandwich bag.

7.    Make salad dressing, refrigerate in a lidded glass jar. Have cucumber and tomatoes on hand, but do not slice until ready to use because they will become watery. Wash and dry lettuce for Friday.

8. Boil, peel and slice eggs. Store in a covered container and refrigerate for Friday’s Salad.

5-Day Meal Plan:

Monday: Garlic Chicken with Steamed Lemon Veggies and brown rice or quinoa.

Tuesday: Tex-Mex Shrimp Fajitas

Wednesday: Chickpea Curry

Thursday: Fried Rice

Friday: Garden Salad with Chicken & Hard-Boiled Egg

recipes:

garlic chicken

Great recipe for a quick and easy meal, even for the pickiest eater. Serve with steamed vegetables, and brown rice or other whole grain of choice. Tender, juicy chicken bathed in a rich garlic butter sauce with a splash of wine for extra flavor.

Serves: 4

 INGREDIENTS:

  • 3 tablespoons olive oil

  • 4 boneless skinless chicken breasts, pounded and tenderized to even thickness

  •  2 teaspoons LadyRen Chef’s Blend Seasoning or a mix of ground oregano, rosemary, thyme, sage, marjoram, nutmeg, and onion powder. 

  • 1 teaspoon kosher salt, or to taste

  • 1 teaspoon freshly ground black pepper, or to taste

  •    ½ cup white wine* or chicken broth

  •   3 tablespoons unsalted butter, more if you want extra sauce

  •   3 cloves garlic, finely minced

  • ½ cup capers

  • 2 tablespoons fresh chopped parsley

INSTRUCTIONS:

  1. In a small bowl combine LadyRen Chef’s Blend Seasoning or the mix of ground oregano, rosemary, thyme, sage, marjoram, nutmeg, onion powder, salt, and pepper.

  2. Evenly season the chicken breast on both sides with the seasoning mix.

  3. To a large skillet, add and heat the olive oil, then add the chicken and cook over medium-high heat for 5 minutes. Do not move or disturb the chicken while it is searing. After 5 minutes, flip chicken over. It should have a medium golden color. For thicker/bigger chicken breasts, sear for 6-7 minutes. 

  4. Allow chicken to cook on the second side for about 5 minutes, or until done and cooked through. Again, do not disturb while it's searing.

  5. Remove chicken with a slotted spoon and transfer to a plate to rest.

  6. Carefully deglaze the skillet by adding wine (or broth) and allow the liquid to bubble up and steam for a few seconds.

  7. Add the butter and allow it to melt, about 1 minute; stirring continuously until melted.

  8. Add the garlic and capers, cook until fragrant, about 1 minute.

  9. Turn off the heat. Transfer the chicken back into the skillet, flip it around in the garlic sauce, and spoon the sauce over the chicken.

  10. Sprinkle with parsley and serve with steamed vegetables and brown rice.

Steamed Veggies with Lemon

Serves:4

INGREDIENTS:

  • 2 cups broccoli florets

  • 1 cup julienne-cut carrots

  • 1 cup shelled edamame beans

  • 4 tablespoons lemon juice

  • 1-2 teaspoon LadyRen Chef’s Blend seasoning or seasoned salt of your choice.

  • Freshly ground black pepper, optional

INSTRUCTIONS:

1.    Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add broccoli florets, edamame, and carrots, cover, and steam until tender, about 5 minutes.

2.    Transfer vegetables to a bowl; add lemon juice and seasoned salt, and toss to coat.

Cook's Note: Use your favorite style of vegetables and seasonings to your liking.

Tex-Mex Shrimp Fajitas

Serves: 4

Can be served with warm flour tortillas or made into fajita bowls using brown rice.

INGREDIENTS:

  • 1 (1 ounce) package fajita seasoning

  • 1 tablespoon olive oil

  • 1 ½ pounds raw shrimp, peeled and deveined 

  • 1 red bell pepper, sliced into strips

  • 1 yellow bell pepper, sliced into strips

  • 1 red onion, sliced into strips

  • 1 jalapeno pepper, sliced into rings, optional

  • 1 tablespoon medium chopped cilantro or parsley, for garnish

  • Squeeze of fresh lime juice (1/2 lime)

  • 2 medium, ripened hass avocados, peeled, and sliced.

  • 1 cup fresh diced tomatoes

INSTRUCTIONS:

  1. Preheat the oven to 450 degrees F.

  2. Line a large baking sheet with nonstick foil.

  3. Mix fajita seasoning and olive oil together in a large bowl. Add shrimp; toss to coat. Add bell peppers, red onion, and jalapeño and toss everything together.

  4. Place the shrimp on one side of the baking sheet and the veggies on the other.

  5. Roast in the preheated oven until shrimp are opaque, 5-7 minutes. Remove the shrimp and transfer to a serving plate.

  6. Spread the veggies over to the shrimp side and mixed to absorb some of the leftover shrimp flavor on the pan.

  7. Turn oven setting to Broil and broil the pepper mixture until lightly blackened, 2 to 3 minutes. Transfer to the serving plate with shrimp. Garnish with cilantro or parsley. Drizzle with lime juice.

  8. Arrange in warm tortillas topped with slices of avocados and diced tomatoes or turn into fajita bowls by adding shrimp and roasted veggies on top of bowls filled with brown rice or quinoa, dice tomatoes, avocado slices, squirt of fresh lime juice and sprinkle of chopped cilantro

NOTE: do not overcook the shrimp or they will become rubbery.

CHICKPEA CURRY

Serve this better-than-take-out curry with rice and or naan.

 Serves: 4-6

INGREDIENTS

  •  2 tablespoons vegetable oil or coconut oil

  • 1 medium yellow onion, sliced thin

  •   3 cloves garlic, minced

  • 1 teaspoon fresh ginger root, mince

  •   2 tablespoons curry powder

  •   1 teaspoon ground cumin

  •   1 teaspoon ground turmeric

  • 1 teaspoon ground coriander

  •   ½ teaspoon red pepper flakes

  • 1 bay leaf

  •  1 cinnamon stick

  •  1 (15 ounce) can crushed tomatoes

  •  1 (13.5 ounce) can coconut milk

  •  2 (15 ounce) cans chickpeas, drained and rinsed

  •   ½ - 1 teaspoon salt, more as needed

  •   2 teaspoons or more chopped fresh cilantro

  •   Naan bread and or rice, to serve.

INSTRUCTIONS

  1. In a small bowl combine the curry powder, cumin, turmeric, coriander, and pepper. Set aside.

  2. In a large, heavy bottomed pot or deep skillet heat the oil over medium-low. Add the sliced onion, garlic, and ginger. Cook, stirring occasionally, until the onion is softened and deep golden, about 3- 5 minutes.

  3. Increase the heat to medium. Add the spice mixture and stir until toasted, about 1 minute. Add the crushed tomatoes and gently scrape the bottom of the pan with a wooden or rubber spoon to release any browned spices or onions stuck to the bottom.

  4. Add the bay leaf and cinnamon stick. Simmer for 2 minutes, uncovered.

  5. Pour in the coconut milk and add the chickpeas. Stir and reduce heat to low. Cover and simmer until the sauce is thickened and the chickpeas are slightly softened, about 10 minutes, stirring occasionally. Season with salt and pepper to taste and adjust other seasonings as necessary.

  6. Remove and discard the bay leaf and cinnamon stick.

  7. Garnish with chopped cilantro and serve over rice or quinoa, and/or with naan.

chicken fried rice

Serves: 4

Cold leftover rice makes the best fried rice, which is why we're using the brown rice we cooked on Sunday and the leftover chicken from Monday.  Make it your own by adding any vegetables you have laying around in the fridge.

ingredients:

  • 2 ½ tablespoons canola or vegetable oil, divided

  • 1 teaspoon sesame oil

  • 2 cups cooked chicken, shredded, or diced medium

  • 2 green onions, diced medium

  • ½ cup diced carrots

  • ½ cup broccoli florets

  • 1 egg, beaten (optional)

  • 2 cups cold cooked brown rice

  • ½ cup frozen peas

  • 2 tablespoons soy sauce

  • 2 tablespoons oyster sauce

  • ¼ teaspoon garlic powder

  • 1 teaspoon ground Chinese five spice

instructions:

1.    Heat 2 tablespoons canola oil in a large non-stick skillet over medium heat. Add the broccoli and cook for 7 to 10 minutes, to desired tenderness. Add the cooked chicken and stir. Transfer the mixture to a bowl and return skillet to medium heat.

2.    Add remaining ½ tablespoon oil, stir egg into the skillet and scramble until completely set.

3.    Transfer the meat mixture back into the skillet; add the sesame oil, stir in the rice, diced carrots, peas, soy sauce, oyster sauce, garlic powder, and ground Chinese five spice. Cook and stir until heated through, 7 to 10 minutes.

4.    Garnish with green onions and serve.

FRESH GARDEN SALAD with GARLIC CHICKEN & HARD-BOILED EGGS

  1. Divide prepared lettuce with slices of cucumbers and tomatoes among salad bowls.

  2. Top with chopped garlic chicken and sliced eggs.

  3. Drizzle with balsamic-dijon dressing (recipe below).

BALSAMIC-DIJON DRESSING

INGREDIENTS:

  • ½ cup olive oil

  • ½ -1 teaspoon lemon juice

  • 2 tablespoons (more as needed) balsamic vinegar (premium quality recommended)

  • 1 teaspoon maple syrup

  • 1 teaspoon Dijon mustard

  • 1 medium shallot, minced

  • 1 clove garlic, minced

  • salt and ground black pepper to taste

INSTRUCTIONS:

  1. Combine all the ingredients in a medium sized glass jar with a tight-fitting lid.

  2. Replace the lid on the jar and shake vigorously until thoroughly combined. Taste for desired flavor; adjust to suit.

  3. Refrigerate until ready to use.