Chicken, Pork Chop and Shrimp Meal Prep
When I do meal prep I try to plan on having at least one different protein in the mix to change it up. Although the sides are the same in this prep, having a different flavored protein keeps things interesting enough that I typically won’t get tired of eating the same thing as quickly. That being said, I did eventually get bored of eating the same thing after day 4. Unfortunately, I will be back to the drawing board to make the meal prep more diverse. I suggest freezing some of the ingredients for later, which I regret I didn’t do. I try to avoid freezing what I cook because I think the food becomes bland when it’s frozen then re-heated. I think this is one of the reasons you see such high sodium content in frozen foods. If you are cooking for 2 people, this is probably the perfect amount.
The key to putting this large prep together requires timing and having all your “mise en place” ready to go. The order in which you prep and cook everything will save you time and energy so you’ll feel like cooking every week is not such a chore. Plan ahead and think about what takes longest to cook and start there and work your way down to the quick cooking ingredients. I began cooking the potatoes, rice and vegetables, then finished the proteins.
Altogether with prep and cleanup, the total cook time took me about 3 hours. Don’t feel discouraged if it takes you longer, with practice you will get faster.
5 ea. 4 oz Pork Chops
2 ea. 8oz Chicken Breasts
2 ea. Cauliflower heads
3 ea. Bell Peppers (1 Red, 1 Yellow and 1 Orange)
1 ea. Yellow Onion
1 Large bag Kale chopped
2 cups Brown Rice
3 ea. Sweet Potatoes
1 ea. Head of Garlic
2 Tbsp Red Chili Flakes
1/4 cp White wine
1 Tbsp lemon juice
1 Tbsp un-salted butter
Rinse brown rice under water until the water rinses mostly clear.
Add cold water until it covers the knuckles on your hand when it’s placed on top of the rice.
Start rice in cooker and turn on to cook.
Once the rice is done, let it cool till room temp or put in fridge to cool quickly.
Tip: Start cooking the rice early in the morning or mid-day so you can come back to it when it’s ready.
Pre-heat your oven to 425°
Scrub clean sweet potatoes in cold water (3 ea. For this prep).
Dry then rub potatoes with olive oil and season with S&P.
Wrap the potatoes in foil and cook in oven 45 minutes or until tender.
When done, cool to room temp then roll-cut into bite size pieces.
While sweet potatoes are cooking, chop 5 cloves of garlic and put in large bowl.
Rinse and chop cauliflower into bite size pieces.
Add cauliflower to bowl and season with red pepper flakes, S&P then toss with olive oil.
Place on cooking sheet in an even layer and cook for 15-20 minutes. Flip and cook an additional 10 minutes until golden brown.
Let cool till room temp.
Take 5 ea. 4oz Pork chops put on a plate and seasoned with S&P.
In a pan on med-high heat, drizzle 1 TBSP olive oil and sear all sides of the pork chops until browned.
Place seared chops in a baking pan.
In a small bowl pour 1 can of cream of mushroom soup with ½ can of water and whisk together. Once combined, spoon the soup over each pork chop then poor the rest in the pan.
Place pan in the same 425° oven and cook for 20-30 minutes or until cooked through. Cook time depends on the thickness of your chops. If you want to play it safe use a thermometer until their temp reaches 145°.
Nutrition Info: Per Serving: 210 calories; 8.59.6 23.6 65 924
Peppers and Onions
Cut 1 ea. Yellow onion into slices and begin sautéing slowly on med heat.
Slice 1 ea. Red, Yellow and Orange peppers and de-seed.
Once onions are beginning to become translucent, add peppers to pan,
Continue to cook until onions and peppers become slightly carmelized, then you can remove them from the pan and put them on plate or any other container to cool.
Place a large pan or preferably a wok on medium heat.
Prepare one bag of wash and rinsed chopped kale by removing the stems. If you prefer the extra fiber, then you can leave the stems on… Extra fiber never heart anybody (don’t quote me on that) I don’t like the taste and you have to cook the kale longer.
Drizzle 1-2 TBSP olive oil in pan then add the kale. Sauté until wilted and stems are cooked through then season with S&P.
Tip: Add a couple TBSP of water to steam especially if you keep the stems on.
Once cooked through about 5-10 minutes, remove kale from pan and let cool room temp.
Butterfly 2 large 8oz ea. chicken breasts and season with S&P.
(You can use the same pan used for the onions and peppers after making sure it is wiped clean)
Place a pan on med-high heat, drizzle 1 Tbsp olive oil and sear both sides of the chicken breast until browned then place in the same 425° oven
Cook for 4-5 minutes until chicken is cooked through. Check temp is reaches 160-165° or until juices are clear.
Set aside on plate to let cool.
I used about 8oz frozen shrimp, thawed and peeled.
Set another pan on med-low heat and add 3 cloves of chopped garlic and red chili flake.
Immediately when fragrant, turn pan to med-high add shrimp then season with S&P.
Add tsp lemon juice, ¼ cup white wine then reduce by half.
Once shrimp are in a slight “C” shape and look opaque, then they’re done.
Remove the pan from heat and add 1 Tbsp room temp diced butter then stir or monté to bring sauce together.
Place in another container to cool.
Put out 10 large containers and then when food is cooled to at least room temp get ready to distribute.
Place 1 cup of brown rice into 5 of the containers and 1 cup sweet potatoes in the other 5.
Distribute the sautéed kale, roasted cauliflower, peppers and onions into each of the containers.
Slice and distribute the chicken breast into 4 of the containers then place one pork chop into another 4 containers with mushroom sauce spooned over each chop.
Distribute the garlic shrimp in the remaining 2 containers.
Optional* Sprinkle sliced scallions on top of each dish if you like for a garnish.