Healthy Meal Prep Menu 15

Ingredients:

Baked Beans:
3 19oz cans navy beans, rinsed and drained
2 cups tomato puree
2 cups vegetable broth
1 red onion, finely diced
3 garlic cloves, minced
3 tbsp balsamic vinegar
3 tbsp molasses
3 tbsp maple syrup OR brown sugar
1 tbsp Dijon mustard
2 tsp Worcestershire sauce
1 tsp cumin
½ tsp dried thyme
½ tsp smoked paprika
½ tsp red pepper flakes (optional)
salt and pepper

Directions:

1.Combine all ingredients in a large slow cooker and stir well.
2.Cook on high for 2-3 hours, stirring occasionally.
3.Serve immediately or store in the refrigerator for up to 5 days.

Ingredients:

Buffalo Chicken
1 tbsp olive oil
8 boneless skinless chicken thighs
2 garlic cloves, minced
¼ cup hot sauce
¼ cup BBQ sauce
1 tsp Worcestershire sauce
3 green onions, sliced

Directions:

1.Heat olive oil in a large skillet over medium-high heat.

2.Add chicken and cook until it’s golden brown, but not cooked completely through.

3.Add garlic, hot sauce, BBQ sauce and Worcestershire sauce. Bring the mixture to a simmer, reduce heat to medium, cover and cook for about 10 minutes.
4.Garnish with green onions and enjoy with blue cheese dressing.

5.Serve immediately or store in the refrigerator for up to 3 days.

Ingredients:
Baked ‘Fries’
2 large potatoes
2 sweet potatoes
2 tbsp olive oil
2 tsp dried rosemary
1 tsp garlic powder
2-3 tbsp cornstarch
salt and pepper

Directions:
1.Preheat oven to 400ºF. While oven is preheating, peel and cut potatoes into fries. Toss them with olive oil, rosemary, garlic powder, salt, and pepper.
2.Place fries in a large zipper bag and add cornstarch. Shake until all of the fries are evenly coated.
3.Place potatoes in a single even layer on a large baking sheet and bake for approximately 40 minutes, or until potatoes are tender and golden brown. Flip them once or twice during cooking to ensure they brown evenly.
Serve immediately or store in the refrigerator for up to 5 days. Reheat in the oven for crisp potatoes.

Ingredients:
Sautéed Broccoli
2 tbsp butter
2 cloves garlic, minced
2 broccoli crowns, cut into florets
2 tsp Worcestershire sauce
¼ cup water

Directions:
1.In a large skillet, melt butter over medium-high heat.
2.Add garlic and sauté for about 1 minute.
3.Add Worcestershire sauce, water, and broccoli.
4.Cover, reduce heat and steam for 2-3 minutes or until broccoli is bright green and tender.
5.Serve immediately or store in the refrigerator for 4-5 days.