Series: Workweek Family Meal Plans: 3 Ingredient Prep for 3 Fast & Healthy Meals

 

I've heard from many of you what you need are HEALTHY MEALS FAST for your family during the busy work week.  To respond to this request I created a new blog series called "Workweek Family Meal Plans: A 3 ingredient prep for 3 Fast & Healthy Family Meals." 

Each week I will give you 3 recipes each of which uses the same three ingredients for the base of the recipe yet the recipes will be very very different!  You will prep only these three ingredients on the weekend (or your day off of work if it is not the weekend).  You will then use these three prepped ingredients to quickly assemble the fresh recipes provided.  

For example, this week I bulk prepped shredded chicken, brown rice, and broccoli.  I then stored these ingredients in the fridge and used them on three separate work nights to make the following healthy family meals: BBQ Chicken Casserole, White Chicken Chili, and Chicken Fried Rice.  Because the main ingredients were already prepped it helped to make the dinner preparation FAST!

A bonus side effect is that by buying the ingredients you are prepping in bulk it is also economical!  It has also enabled us to add newness into our usual weekly go to meals.  Who knew that three basic ingredients could be turned into such different meals! Enjoy!

   

Buffalo Chicken Casserole

White Chicken Chili

   

Chicken Fried Rice

                                          

  

The 3 recipes:

~BBQ Chicken Casserole

~White Chicken Chili

~Chicken "Fried" Rice

 

The 3 ingredients to prep in advance:

~Chicken, boiled and shredded

~Broccoli, half into small florets and the other half into "riced" broccoli

~Brown rice (or substitute part or all for "riced" cauliflower)

 

Print the grocery list, recipes, and prep instructions here:

https://drive.google.com/drive/folders/1wrViuD8-9Gta2BplScQO_sRaJcuvdvif?usp=sharing

Summer Barbecue Party

 



School may be around the corner, but the time for Summer Barbecue Parties is still upon us! Want to impress your friends with a tasty new take on the grill? These flavors are divine and by doubling this recipe, I made a spread for 10 people at a party (and had leftovers!) I love taking a great recipe and making it party-ready!
Full description directions:

1. In a medium bowl, whisk together the soy sauce, honey, ginger, rice vinegar and sesame oil. In a small bowl, whisk together cornstarch and water until smooth then whisk into the sauce mixture until combined. Remove one-fourth cup teriyaki sauce and set aside for serving. Add the chicken to the bowl with the remaining teriyaki sauce and marinate in the refrigerator for at least thirty minutes.
2. To make the cilantro lime rice, in a medium saucepan bring two cups of water to a boil. Add rice and a dash of salt. Reduce heat to low, cover and cook for fifteen minutes. Remove from heat and stir in cilantro and lime juice.
3. Cut two large pieces of aluminum foil. Divide the red bell pepper and red onion between the two pieces, drizzle with one teaspoon of olive oil and sprinkle with salt and pepper. Pull the short sides up and roll them down over each other, then fold over each end to seal and create a packet.
4. Prepare grill for direct grilling over medium-high heat. Brush and oil the grill grate.
5. Place the marinated chicken and the vegetable packets on the grill directly over the fire. (I pulled 1TBS of the marinade to pack in each lunch before putting the rest on the chicken and veggies on the grill.) Cook chicken until the juices run clear and the chicken is cooked through, about five to eight minutes on each side. Cook vegetable packets until done, about fifteen to twenty minutes. While the chicken and vegetable packets are cooking, brush zucchini with remaining olive oil and then arrange the sliced zucchini and pineapple on the grill. Cook for two minutes on each side.
6. Create a spread with all the ingredients for your guest to assemble and enjoy!

BBQ Chicken Pineapple Skewers

 

Barbecue Chicken and Pineapple Skewers

Did you know that not all barbecue sauces are created equally!? Following my own advice of being very aware of the ingredients in my sauce, I made sure to get a good, clean sauce from Aldi and used it to make these delicious skewers over the long holiday weekend.

Are you looking for ways to add some flavor to the summer meals? Need to bust out that grill more often? Skewers are a great option and this barbecue chicken and pineapple made for such a tasty combination!

Did your family make any favorite foods over the 4th of July weekend?