Download Food Prep Ideas for Diana

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Food Prep Ideas:
Bake entire bag of boneless/skinless chicken bag (from frozen) on a cookie sheet. Once cooleddice half of the chicken into small cube sized pieces and store in a gallon size zip lock bag in
refrigerator. Shred the other half of chicken and store in separate zip lock bag.
For quick snacks and to add into meals- cut fresh broccoli off the stalk and store in refrigerator.
Brown 3 lbs of ground beef or ground turkey in a skillet and drain grease. Divide into 1lb bags.
Store in Refrigerator.
Cut a spaghetti squash in half lengthwise and scoop out seeds. Drizzle insides with olive oil and
sprinkle with salt and pepper. Place cut side down on baking sheet and poke a few holes with
fork to vent. Bake in oven at 400 for 30 to 40 minutes. Use a fork to scrape the strands starting
from the outside and working in, fluffing as you go. (you can use zucchini as well) Refrigerate
squash in a Tupperware or zip lock bag for easy access up to 5 days.
I highly recommend getting a food chopper for minced garlic and chopped veggies. I use mine
all the time and it’s AMAZING! I got one at Ruler Foods for under $10 and it works wonders. It’s
also very easy to clean!
#1. Terryiaki Chicken bowl
Make a bag of steamed cauliflower rice in microwave. Make a bag of frozen steamed broccoli,
green beans, or Asian veggies in microwave. Toss a handful of diced chicken with some terryiaki
sauce and sprinkle with sesame seeds. Heat chicken in microwave until heated through then
plate it with rice and veggies and enjoy! (10 minutes)
#2. Chicken Fajita wraps
Use Carb Balance tortillas (Wheat, spinach, or sundried tomato) by Mission. Season shredded
chicken with ground cumin, garlic salt, and red pepper flakes. Top with shredded cheddar jack,
drained black beans and diced tomatoes.
#3. Lettuce Wraps
Cook 1 large onion (chopped) in a skillet with 1 tbls cooking oil until slightly tender (5 minutes).
Add in ¼ cup of Hoisin sauce (Found in asian foods section), 2 cloves of garlic (chopped) 1 tbls
soy sauce, 1 tbls rice wine vinegar, 2 teaspoons of minced pickled ginger, 1 dash of Asian chile
sauce. Stir in 1 8 ounce can of water chestnuts drained and finely chopped, 2 tsp Asian sesame
oil, chopped green onions, and ground beef.
Pile meat into center of lettuce leaves.
#4. Chicken Parm Stuffed Peppers
Preheat oven to 400. In a large bowl combine 2 cups of Mozzarella, ½ cup shredded parmesan,
3 cloves of chopped garlic, 1 ½ cups of marinara sauce, 1 Tbls fresh parsley, and a pinch of red
pepper flakes. Gently fold in shredded or diced chicken (about 1 pound) Spoon mixture into
pepper halves and top with more shredded mozzarella. Pour ½ cup chicken broth into baking
dish, place peppers in and cover entire dish with foil. Bake until peppers are tender (55 minutes
to 1 hr) Garnish with fresh parsley and more parmesan before serving.
#5. Garlic Butter meatballs
In large bowl mix together 1 lb ground chicken, 2 minced garlic cloves, 1 large egg (beaten), ½
cup of parmesan, 2 tbls freshly chopped parsley and ¼ tsp crushed red pepper flakes. Season
with salt and pepper and form into tablespoon sized balls. In medium skillet, heat 2 tbls extra
virgin olive oil and cook meatballs until golden on all sides (10 minutes) Transfer to plate and
wipe skillet out with paper towel. Melt tbls. Butter in same skillet. Add 3 cloves minced garlic
and cook 1 minute. Add in prepped Spagetti squash or Zuccini noodles and toss in garlic butter
then squeeze ½ lemon juice. Add meatballs and heat until warmed. Garnish with more
parmesan cheese.