Meal Prep this Sunday (on the Cheap)

05 Aug 2018 no comments Brodie Smith Categories Meal PrepTags , , , ,

Struggling to find ideas and recipes that don’t cost the earth, but can still create great meal prep? Look no further, after reading this quick 2 minute blog, it is going to give you two easy to cook recipes, the ingredient list for shopping, packing the meal and the macronutrients.

Shopping List:

Butcher:
625g Skinless, Boneless Chicken Breast
500g Beef Rump Steak

Farmers Market:
2 stalks Broccoli
1 brown onion
1 large red capsicum
1 bunch broccolini

Supermarket:
2 tablespoons oyster sauce
1 1/2 tablespoons soy sauce
2 garlic cloves, crushed
1.5kg Jasmine Rice
125g pkt baby corn

The ‘Classic’ Chicken and Broccoli

Ingredients:
2 tablespoons olive oil, divided
625g Boneless Skinless Chicken Breast, cut into bite-sized pieces
salt and pepper
1 batch Stir-Fry Sauce (see below)
2 Stalks broccoli, chopped into small florets, stem discarded
1 teaspoon toasted sesame oil
750g steamed Jasmine rice to serve
optional toppings: sliced green onions, toasted sesame seeds

Cooking:
Step 1
Heat 1 tablespoon olive oil in a large sauté pan over medium-high heat. Add chicken breasts, and season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through.
Step 2
Once the chicken is browned, add the remaining 1 tablespoon of olive oil, sesame oil and broccoli, and stir to combine. Continue cooking for an additional 3 minutes, until the broccoli is bright green. Step 3
Serve warm, garnished with green onions and toasted sesame seeds.

Or transfer to a sealed container and refrigerate for up to 3 days.

Packing:
Note: Use your kitchen scales to weigh accurately

87.5g Cooked Chicken Breast
70g Broccoli
150g Cooked Jasmine Rice

Macros:

Calories 326kCal
Proteins 33.9g
Carbs 41g
Fats 2.6g

Brilliant Beef and Vegetable Stir-fry

Ingredients:
1 1/2 tablespoons peanut oil
500g lean beef rump steak
1 brown onion, halved, thinly sliced
1 large red capsicum, cut into short, thin strips
125g pkt baby corn, halved lengthways
1 bunch broccolini, cut into 4cm lengths
1 tablespoon water
2 tablespoons oyster sauce
1 1/2 tablespoons soy sauce
2 garlic cloves, crushed
750g Steamed jasmine white rice

Cooking:

Step 1
Heat a large wok over high heat. Once the wok is hot, add 1 tablespoon of the oil and carefully swirl around to coat the side of the wok. Heat until very hot.
Step 2
It is important to heat the wok before adding the oil, otherwise the oil can end up overheating and burning. You will know if the oil is hot enough if the beef starts to sizzle when added to the wok.
Step 3
Add one-third of the beef strips and stir-fry for 1-2 minutes or until the beef is browned and just cooked. Transfer to a plate. Repeat with the beef in two more batches, reheating the wok between each batch. Remove all beef from the wok.
Step 4
Adding and cooking the beef in batches is very important as it seals the meat, keeping in the juices. If you add too much meat at once, the wok will lose its heat and the meat will stew and become tough.
Step 5
Heat remaining oil in the wok over medium-high heat. Add the onion, capsicum, corn and broccolini. Stir-fry for 2 minutes. Add the water, cover and cook for 30-60 seconds or until the vegetables are just tender.
Step 6
Add the soy sauce, garlic and oyster sauce to the wok. Toss well to combine. Add the beef and toss until heated through. Serve immediately with rice.

Packing:
Note: Use your kitchen scales to weigh accurately

150g Beef Stir-fry Mix
150g Cooked Jasmine Rice

Macros:

Calories 382kCal
Proteins 31.5g
Carbs 32.6g
Fats 13.2g

 

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 109 other subscribers