Meal Prep: Beef with Sweet Potatoes and Green Beans

The original meal calls for a homemade BBQ sauce but I prefer ketchup, which adds 10 grams of carbohydrates. A low-carb ketchup would be better if I can find one. They also used bison/kangaroo which is leaner, but I just use lean beef.

Yield: 6 meals

Ingredients:

  • 1½ pounds sweet potatoes/yams (about 2 large)
  • 1 tablespoon olive oil
  • salt/pepper/seasoning
  • 1¼ pounds green beans
  • 2 pounds lean beef (93/7)
  • 3 eggs
  • 2 tablespoons Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon coconut oil
  • ¾ cup ketchup

Directions:

  1. Preheat oven to 350 degrees. Dice sweet potatoes into 1-inch squares. Drizzle with olive oil, salt, pepper, and any other seasoning you like. Stir to coat and then bake on silicone-lined baking sheet for 30 minutes.
  2. Clean and trim the green beans, and steam them for 15 minutes. Shock them in ice water to maintain color.
  3. Mix up all the beef ingredients thoroughly, then form into 12 90-gram patties (they will be soft, use patty paper to keep them separate!). Heat the coconut oil on medium-high heat, then cook off the patties in batches, about 3 minutes on each side.
  4. Divide into 6 containers, each containing 2 beef patties, 100 grams of sweet potatoes, and 60 grams of green beans. Serve with 2 tablespoons ketchup.

Macros: 489 calories, 18.1 grams fat, 44.2 grams carbohydrates, 37.6 grams protein

(Adapted from Fit Couple Cooks Beef Meal Prep.)

Meal Prep: Shrimp Scampi with Cauliflower Rice and Spinach

This meal is supposed to come with a tablespoon of pesto for fat and flavor, but I don’t like pesto enough to justify the price of 2 cups of basil. So, I’m planning to experiment with adding some parmesan or nuts or something to the “rice”.

Yield: 4 meals

Ingredients:

  • 2 tablespoons olive oil, divided
  • 4 cups cauliflower (about 30-ounce head)
  • 1 pound shrimp
  • 2 cloves garlic
  • 1 tablespoon dried parsley
  • 2 tablespoons butter
  • juice of ½ lemon
  • 1 pound baby spinach (tail on)
  • 2 tablespoons shredded Parmesan cheese
  • salt/pepper

Directions:

  1. Cut cauliflower into small florets and rice it in batches using a food processor.
  2. In a large skillet, heat up 1 tablespoon of olive oil and add the cauliflower. Season with salt/pepper to taste (and other seasonings as desired). Cook for 4-5 minutes, stirring occasionally.
  3. In another large skillet with a lid, heat up another tablespoon of olive oil. Add 2 cloves of crushed garlic and cook until fragrant. Add the shrimp (optional: remove tails). Season with salt and pepper, and add parsley. When shrimp is nearly done, add the butter and half the lemon juice. Remove shrimp with tongs to reserve pan juices.
  4. Cook the spinach in the same pan as the shrimp, adding more as it cooks down.
  5. Divide into 4 containers, each containing 1 cup of cauliflower rice, ¼ of the shrimp, and ¼ of the spinach. Serve with ½ tablespoon Parmesan sprinkled over rice.

Macros: 254 calories / 13.1 grams fat / 6.7 grams carbohydrates / 32 grams protein

(Adapted from Fit Couple Cooks Shrimp Meal Prep.)

Country-Style Peppered Pork Stuffing

I ❤ stuffing. I ❤ sausage. And stuffing with sausage in it makes me deliriously happy. This recipe definitely takes some work but it’s worth it!

Yield: 10-12 servings

Ingredients:

  • 10 cups bread cubes (⅓ – ½ inch, from crusty bread)
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 2 cups chopped onions
  • 2 cups chopped celery
  • 2 tablespoons chopped fresh sage
  • ½ cup dry white wine (OR more broth and a bit of lemon juice)
  • 1 pound spicy pork sausage (not in casing)
  • ½ cup chopped fresh flat-leaf parsley
  • ½ cup chopped celery leaves
  • 3 large eggs
  • 1 teaspoon salt (unless stuffing into brined bird)
  • ½ teaspoon ground nutmeg
  • ½ teaspoon ground black pepper
  • 1 cup low-salt, low-fat chicken broth

Directions:

  1. Toast bread cubes on cookie sheets in 350 oven until golden brown. Set aside.
  2. Melt butter with oil in heavy large skillet over medium-high heat. Add onions and celery and sauté till tender. Add sage, sauté 1 minute. Add wine, boil until it evaporates. Add sausage and cook until cooked through.

  3. Stir pork mixture, parsley and celery leaves into bread cubes. Whisk eggs, salt, nutmeg and pepper in medium bowl. Add to stuffing.

  4. Bake in bird OR in a separate buttered dish. If baking separately, add more broth until moist, cover with buttered foil for about 30 minutes, then remove foil and allow stuffing to brown.

The first two steps can be done a day in advance. Store the bread at room temperature, and keep the pork mixture refrigerated.

(From an old friend and excellent chef, Bitsy Lee.)

Almond Squares

In all honesty I haven’t made this yet. A coworker of Eric’s brought these into the office and apparently everyone went crazy over them. Maybe if I post it I’ll remember to make it!

Yield: 2 – 2½ dozen squares

Ingredients:

  • 1 cup butter
  • ¾ cup sugar
  • 1 egg, separated
  • 1 teaspoon pure almond extract
  • 7 ounce tube pure almond paste, grated (small holes)
  • 2 cups all-purpose flour
  • ¾ cup sliced almonds, divided

Glaze:

  • 2 cups powdered sugar
  • 3 tablespoons hot water
  • 1 tablespoon almond extract

Instructions:

  1. Preheat oven to 325º. Spray 9×13 inch pan with cooking spray.
  2. Cream butter and sugar thoroughly in large bowl. Add egg yolk and almond extract and mix. Add grated almond paste. Beat well. Add flour and beat until just blended.
  3. Pat batter into pan. Beat egg whites until foamy and brush over surface of dough. Scatter ½ cup almonds over top and bake for 30 minutes.
  4. While still hot, mix glaze ingredients and spread over surface. Sprinkle with additional almonds. Cool and cut into squares.

(From newspaper clipping.)

Slow Cooker Turkey Chili

I fully accept that this recipe is just dumping cans in a pot. It probably covers the entire adult RDA of sodium. But it’s sooo good and sooo easy! I’m planning to experiment with switching some of the ingredients to low-sodium versions… but here’s the original.

Yield: About 8 x 1 cup servings.

Ingredients:

  • 1 pound ground turkey breast
  • 3 tablespoons taco seasoning (½ of a 1.25 ounce packet… I use Ortega)
  • 1 x 15 ounce can Mexican-style stewed tomatoes*
  • 1 x 15 ounce can black beans
  • 1 x 15 ounce can whole kernel corn
  • 1 x 5.5 ounce can V8 (or tomato juice)

* I hate the texture of chunky tomatoes, so I blend them in a food processor before adding to the slow cooker.

Directions:

  1. Brown the turkey in a large skillet and drain off any extra fat.
  2. Place the turkey in a 3½ – 4 quart slow cooker.
  3. Add all the other ingredients (do not drain the beans, tomatoes, or corn) and stir.
  4. Cook for 2-3 hours on high or 4-6 hours on low.

We like to have it with tortilla chips, shredded cheese, and just a bit of sour cream. Sometimes, if I’m on my game, I make cornbread to go with it as well.

(Adapted from SparkRecipes.)

Crispy Southwest Chicken Wraps

I love wraps and burritos with rice in them. This recipe is very simple (after removing everything we don’t like), but it tastes amazing. The sour cream can not be left out, it’s the star of the dish! Plan ahead and make some shredded chicken in the crockpot during the day, or keep some on hand in the freezer.

Yield: 4-5 wraps.

Ingredients:

  • 1-2 cups cooked rice
  • 1 cup cooked, shredded chicken
  • 1 can black beans, rinsed and drained
  • juice of 1 lime
  • ½ tablespoon chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon garlic salt
  • 2 cups shredded cheese (cheddar, Mexican blend, etc.)
  • sour cream
  • 6 burrito-sized flour tortillas

Directions:

  1. Mix rice together with lime juice, chili powder, cumin, and garlic salt. Add in chicken, black beans, and whatever else sounds good (corn? tomatoes? bell peppers? green chiles? jalapeños?).
  2. Sprinkle cheese on tortilla, then dollop on sour cream and spread chicken and rice mixture down center. Roll up the wraps and flatten slightly. Don’t be stingy with the sour cream… think sauce, not accent!
  3. Spray the seam side with cooking spray, then place seam side down on a hot skillet for about 2-3 minutes, until golden brown and crisp. Spray the top side with cooking spray, flip, and cook for another 2-3 minutes.

(Adapted from Mel’s Kitchen Cafe.)

Creamy Mustard Pork Chops

This recipe is from Campbell’s. I tend to avoid cooking with canned soups, but this dish is too fast, easy, and tasty to pass up.

Ingredients:

  • 3 or 4 boneless pork chops, ¾ inch thick
  • 1½ teaspoons lemon pepper seasoning
  • 1 tablespoon butter
  • 1 (10.75 ounce) can Campbell’s Condensed 98% Fat Free Cream of Mushroom Soup
  • ½ cup milk
  • 1 tablespoon Dijon-style mustard (I use Grey Poupon Country Dijon Mustard)

Directions:

  1. Season the pork with the lemon pepper seasoning. Don’t go overboard or the sauce will be excessively tangy. Just a light sprinkle.
  2. Heat the butter in a 10-inch skillet over medium-high heat. Add the pork and cook until well browned on both sides.
  3. Stir the soup, milk and mustard in the skillet and heat to a boil. Reduce the heat to low. Cover and cook for 10-20 minutes or until the pork is cooked through (145°).

I serve with about ⅔ a bag of extra wide egg noodles.

(Adapted from Campbell’s Kitchen.)