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Weekend Meal Prep

Trade one hour in the kitchen this weekend for money and time saved all week, by prepping these five simple ingredients for three healthy and satisfying weekday meals.  

5 Meal Prep Ingredients

  • Sweet Potatoes, 3 large potatoes (5 if small)
  • 2-3 chicken breasts, boneless skinless cut into ½ inch pieces (about 1lb)
  • Quinoa, 2-3 servings
  • Avocado, 2-3 ripe and ready for the week
  • Kale: Curly or Tuscan, 1-2 bunches

Additional pantry items for meals:

  • Black Beans, 1 can
  • Tortillas (small, your choice of corn, whole wheat, white flour)
  • Shredded Cheese
  • Salsa

Directions

Total time: about 1 hour, active time: 30 minutes

Wash and dry sweet potatoes and kale. Select the biggest sweet potato for baking; set the other two sweet potatoes aside along with the kale.

Step 1: Perfectly Baked Sweet Potato

  • Note: This recipe allows the sweet potato to preheat, bake and cool down with the oven for a perfectly baked sweet potato.
  • Piece your sweet potato several times with a fork, then rub with olive oil and season with salt and pepper.
  • Open non-preheated oven and place the sweet potato directly on the top rack, place an aluminum sheet or baking sheet in the rack beneath them to catch drippings.
  • Close the over and set to preheat at 425º F.

Step 2: Prep Cubed Sweet Potato

  • Line a baking sheet with baking paper and set aside.
  • Optional: peel two remaining sweet potatoes.
  • Slice potatoes in half, then in half again, and finally chop into cubes
  • Toss in a bowl with olive oil  and sea salt.
  • Place in HALF of the baking sheet, saving room in the other half of the sheet for the chicken.

STEP 3: Prep Chicken & Roast Together with Sweet Potatoes

  • Toss chicken in olive oil, sea salt and pepper
  • Arrange on second half of baking sheet
  • When oven has preheated, place baking sheet with chicken and roasted potatoes on top rack
  • Bake for 15 minutes or until the chicken has reached an internal temperature of 165º F
  • Remove sheet, place chicken in heat-safe bowl and return sheet to oven for another 10-15 minutes until the sweet potato cubes are cooked through.

Cook Quinoa

  • Cook and prepare 2-3 servings of Quinoa according to package directions (for extra flavor, substitute water for broth or stock of your choice)

Prep Kale:

  • Remove stems and chops or tear into 3 inch pieces
  • Massage a bit of salt, olive oil (and optional) lemon juice until the kale is about half or less of its original volume

Cool & Store

When roasted potatoes are finished (about 30-35 minutes total cooking time), remove baking sheet from the oven and turn the oven off. For a perfectly baked sweet potato, leave the separate baked sweet potato in the oven for at least 30 minutes (up to 2 hours) to cool inside the oven.

Once all items have cooled, transfer to containers and store in the refrigerator for the following meal ideas.

WEEK-DAY MEALS

#1 Power Bowl: (layer quinoa, sautéed kale, chicken and roasted sweet potatoes in a bowl, top with salsa and enjoy!

#2 Tacos: Place sweet potatoes, black beans and chicken in 2 small wraps, top with avocado, option to serve with a side of quinoa topped with salsa.

#3: Stuffed Sweet Potato. Reheat sweet potato then stuff with kale, black beans, and chicken. Microwave for 10-15 more seconds (option to top with avocado and shredded cheese).

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