Meal Prep for Professionals # 2

As a busy shift worker, I am a fan of making and freezing meals in bulk, particularly when I know I have a hectic week or two of work ahead. Following on from my original Meal Prep for Professionals post, here is another collection of make-ahead ideas!


Healthy Fish and Chips – Salmon with Sweet Potato and Pretty Tahini Slaw 

Ingredients (makes 4 servings) 

  • 1 large sweet potato
  • 300g dry coleslaw salad mix
  • 1 tbsp tahini
  • 1 tsp salt
  • 1 tsp Dijon mustard
  • 200g spinach
  • 4 x salmon fillets, skin off

Method 

  1. Preheat the oven to 180*C. Roughly chop the sweet potato into wedges, spray with olive oil and bake until just soft (15 minutes). Add the salmon onto the same tray and return to the oven until the salmon is baked through (12 minutes).
  2. Place the coleslaw mix, tahini, salt and mustard in the food processor and blend until finely chopped and mixed through.
  3. Serve the slaw with the spinach, salmon and sweet potato.

Broccoli, beetroot and balsamic salad 

Ingredients (serves 4) 

  • 1 large head broccoli
  • 200g fat-reduced feta cheese
  • 200g tin beetroot slices, drained and rinsed thoroughly (or alternatively, roast and slice 2 large beetroots yourself)
  • 200g can chickpeas, drained
  • 2 tbsp flaked almonds
  • 200g spinach
  • balsamic vinegar (I used Pukka Estate fig balsamic for this recipe)

Method

  1. Preheat the oven to 200*C. Chop the broccoli into florets and bake until soft and slightly charred around the edges.
  2. To assemble the salad, place the spinach on the bottom, followed by the beetroot, broccoli, chickpeas and feta. Drizzle with balsamic and add the almonds just prior to serving to ensure they stay crunchy!

Chicken with Teriyaki Quinoa and Greens 

Ingredients (serves 4) 

  • 1 bunch pak choi
  • 1 bunch bok choi
  • 4 large kale leaves
  • 1 glove garlic, finely chopped (optional)
  • 1 cup tricolour quinoa
  • 2 tbsp teriyaki sauce
  • 4 chicken breasts (skin off)
  • Nori seaweed to serve

Method 

  1. Preheat the oven to 180*C. Place the chicken breasts on a tray, season with salt / pepper to your liking, and roast until cooked through (~ 15 minutes). Set aside.
  2. Roughly chop the vegetables and sautee in a fry pan over medium heat with a small amount of olive oil and garlic until just wilted. Set aside.
  3. Place the quinoa and 1 cup of water in a microwave proof dish and cook for 12-15 minutes until the quinoa is soft.
  4. To serve, place the vegetables on the bottom, top with the quinoa, drizzle with teriyaki sauce, then add the chicken (sliced) and top with crushed nori seaweed or bonito flakes.

Spiced Potato and Pumpkin Salad 

Ingredients (serves 4) 

  • 1 large potato, skin on
  • 1/4 large pumpkin
  • 300g can corn kernels, drained
  • 1 bunch kale, roughly torn apart with stems removed
  • 200g feta or goat cheese
  • Moroccan style seasoning (I used Sahara by Mingle Seasoning)
  • Dukkha to serve (choose something earthy and ideally sesame / tomato based here)

Method 

  1. Preheat the oven to 200*C. Slice the potato and pumpkin into small chunks, coat in a spray of olive oil and seasoning, and bake until soft and golden (~ 20 minutes).
  2. To assemble the salad, place the kale on the bottom, then layer the corn, pumpkin and potato on top. Add the cheese and sprinkle with the dukkha.

 

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