Meal Prep Archives - Page 4 of 4 - Garlic & Olive Oil Veins

Cauliflower Rice Shrimp Bowl

I love having a simple go to meal that you can truly make in no time. After long days working or as of late with this virus, so many parents are at home home schooling kids and working and just trying to keep their sanity.

Having a easy healthy meal is important. This dish can literally be put together in less than 15 minutes. This is a perfect meal for a meal prep. Easy to make and full of nutrients and flavor. Take a look.

Cauliflower Rice Shrimp Bowl

Ingredients:

12-14 shrimp, cleaned and deveined
2-3 cups cauliflower rice (fresh or frozen)
2 T olive oil
2 garlic cloves, minced
1/2 large red pepper, diced
1/2 large yellow pepper, diced
1/2 large onion, diced
2 t chili powder
1/2 T garlic powder
1/2 T onion powder
3 t salt
3 t pepper

Directions: Heat a medium saute pan on high heat. Rinse shrimp and lay out on paper towel and pat dry. (This will help get a nice golden exterior) Season the shrimp with with 2 t chili powder, 1 t onion powder, 1 t of garlic powder, 1 t of salt and 1 t of pepper. Mix with hands to coat. Set aside. Heat 1 T of olive oil in pan. Let heat 2-3 minutes. Add in the shrimp and cook. Cook 2-3 minutes and flip. (Note: Cook time depends on the temperature of pan and how many shrimp you have in it)

The shrimp are cooked when they are pink and the flesh is slightly opaque. Once cooked, set aside.

Add remaining olive oil to that same pan. Let heat 2-3 minutes. Add in garlic, diced peppers and onions and cook 2-3 minutes until slightly tender. Add in the cauliflower rice and cook another 3-4 minutes. (Cook 7-8 minutes if using fresh vs frozen cauliflower rice) Season with remaining seasoning.

Once rice is finished add to a bowl and top with shrimp. Serve and enjoy!

Note: This can easily be made with any veggies you have on hand. If you’d rather use 2 pans to make this dish, you would need to make at the same time. I just try to make it simple and have easy clean up.

March 25, 2020

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Healthy Salmon Veggie Bowl

Ever since I started to eat salmon a year ago, I’ve been really experimenting with what different dishes. This was one of my favorite meals so far.

This dish is filled with so many good nutrients, protein and lots of veggies. You can modify it with any vegetables that you have on hand or that you like.

Healthy Salmon Veggie Bowl
(2 Servings)

Ingredients:

Salmon:
2 Alaskan Salmon pieces, with skin on
1/2 lemon
1 T butter
2 t garlic powder
2 t onion powder
1 t paprika

Roasted Pepper & Sweet Potato
1 large red pepper, sliced
1 large sweet potato, diced
1 T olive oil
2 t chili powder
2 t garlic powder
2 t onion powder
2 t salt
2 t pepper

Cauliflower “Fried” Rice
2 cups cauliflower rice ( I buy already riced or frozen)
2 T frozen peas
2 T frozen Corn
1/2 small onion, diced
1/2 T olive oil
2 t garlic powder
2 t onion powder
2 t soy sauce

Toppings:
1 Green Onion, sliced

Directions: Preheat oven 375°. Add sliced red pepper and diced sweet potato to a oven safe dish in a flat layer. Keep separate. Drizzle with olive oil and season with spices above. Mix well to coat. In a second oven safe dish add in the salmon pieces. Season the fish with above seasonings, drizzle with some lemon juice and add half tablespoon of butter to the top of the pieces of fish. Add both pans to the oven and cook 30-35 minutes. Half way through flip the sweet potatoes and peppers.

While the veggies and salmon are cooking, next we start the cauliflower “fried” rice. Heat a medium saute pan on medium high heat. After the pan heats up add in the olive oil and let heat 2 minutes. Add in the diced onion and cook for 3 minutes. Next add in the peas and corn and cook 3 minutes. Add in the cauliflower rice, seasoning and soy sauce and cook 10-12 minutes stirring often. Cook until your preferred tenderness.

Cook the salmon until the internal temperature reads 145°. Once done, remove from oven and squeeze some lemon over the top.

To assemble the bowl add in the cauliflower “fried” rice, a piece of salmon, some sweet potatoes and red peppers and top with sliced green onions. Serve immediately and enjoy!

Notes: You can use any veggies you have on hand, zucchini, corn, potatoes, broccoli, the list goes on and on. If you prefer the salmon a little under, cook to your desired temperature. Me, I need mine completely done. The seasonings are to taste, if you want more salt, add it if you want no salt omit it. This will also work well with other proteins. Chicken breast, pork tenderloin, other fish or even shrimp.

March 23, 2020March 23, 2020

garlicandoliveoilveins1 Comment

Buttery Garlic Baked Drumsticks

Today I’m sharing a simple Buttery Garlic flavor drumsicks!

The good thing about drumsticks is you can usually find them at a very reasonable price. I’ve gotten for less than a dollar a pound at the big name box stores. Chicken drumsticks don’t have a ton of meat on them, so make sure to plan accordingly, an adult may need 2-3 drumsticks. Drumsticks only weigh about 4oz and only yield about 1-2 oz of actual meat.

I prefer to bake in the oven. The chicken always comes out super moist.

Buttery Garlic Baked Drumstick

Ingredients:
6 chicken drumsticks
1/2 (4T) stick salted butter, melted
4 T garlic, minced or grated
2 t dried parsley
2 t onion powder
1 t salt
1 t pepper

Direction: Preheat oven to 400°. Pat dry the drums. Try and pull the skin over to completely cover the drum. Sometimes the skin starts to slide off and does not cover completely.

In the bowl add melted butter, add in the garlic and parsley. Mix well and set aside. Grease the cooking pan with cooking spray. This will keep the chicken from sticking. Even if using the disposable pan, still spray it. It doesn’t hurt! Lay out the chicken on the baking pan and season with salt, pepper and onion powder.

Bake chicken in the oven for 35 minutes. Remove from the oven and brush butter mixture on the drumsticks and place back in the oven for another 8-10 minutes. (Note: Cooking times will vary depending on oven temperatures and size of drumsticks.) The chicken is cooked when it reaches an internal temp of 165°. Remember, the drumstick is the dark meat so it won’t be white in color like a chicken breast. Let set a few minutes and then enjoy with your favorite sides or a salad.

October 26, 2019July 16, 2020

garlicandoliveoilveins6 Comments

Crustless Sausage & Cheddar Quiche

Happy Sunday Funday! I am super excited to share some new awesome recipes with you all. Stay tuned for more!!!

I’ve been trying to eat food lower in carbs. So, I made this crustless quiche. I’m not a huge fan of eggs. I can only eat them every so often. The problem is eggs are a great food while doing the Keto/low carb diet. I need to change the texture and try and mask the flavor as much as possible to really enjoy an egg dish. Quiches and egg stratas are a great way to accomplish that.

That is where this recipe comes in. The star of this dish is definitely the sausage and cheddar cheese. I mean c’mon who doesn’t like sausage and cheese?

This quiche is definitely low in carbs because there is no crust. If you aren’t watching your carb intake or want to use a crust, feel free to do so. I’m sure it would just make this dish even better. If you want to spare some carbs, don’t worry this quiche is delicious without any crust at all.

This quiche is wonderful left over. Dare I even say better the next day! The flavors seem to intensify really well by the next day and makes this a great left over dish. It’s perfect to prep for breakfasts through the week. If you want to double this recipe, just make it in a larger baking dish and cut into squares to serve vs pie slices.

I hope you give it a try!

Crustless Sausage & Cheddar Quiche

Ingredients:
8 oz cooked breakfast sausage
1 medium onion, diced
1 ½ cup shredded cheddar cheese
1 ½ cup heavy whipping cream
6 large eggs
2 t salt
2 t pepper
1 t garlic powder
1 t onion powder

Directions:
In a medium sauté pan over medium heat cook the sausage and break up into small pieces. Cook until cooked through. Remove from heat and drain on paper towel to remove excess grease. Add diced onion to the sauté pan and cook on high heat mixing every so often until onion has softened.

Preheat oven to 350°. Grease an 8 inch pie pan with cooking spray. Spread the onion and sausage evenly on the bottom of the pie pan. In a medium bowl whisk together eggs and add the heavy whipping cream, whisk until fully incorporated. Fold in the cheddar cheese.

Pour egg mixture into the pie pan. Bake in the oven for 35-40 minutes. Insert a knife into the center of the quiche to make sure it comes out clean. The quiche shouldn’t be jiggly in the middle. If it is put back in for another 5-7 minutes. Let the quiche set 10-15 minutes before cutting to serve.

Chef Notes: To make sure the quiche doesn’t go over and make a mess bake it on a cookie sheet to catch any leaks of the egg mixture. Your oven will thank you.

March 3, 2019March 3, 2019

garlicandoliveoilveins1 Comment

Mushroom, Spinach & Mozzarella Egg Muffins (Keto Recipe)

Happy Monday everyone!! It’s officially time to get 100% back on track. I thoroughly enjoyed the holidays but it’s a new year and time to start fresh. Be prepared to see a lot of new recipes. I’m hoping to work in the kitchen on some new things that are healthy and make it easier to stay on track.

That brings me to this new recipe. I’m not a real big fan of eggs. I’d much rather something else besides eggs for breakfast but with having a lower carb/keto diet eggs are a big part of that. I have to make eggs taste like something completely different for me to enjoy them. So, here’s a take on some egg muffins I made. They are super simple and you can definitely add whatever ingredients you want. Note, that if you aren’t doing a low carb diet you can use just regular milk in place of the heavy whipping cream.

Mushroom, Spinach & Mozzarella Egg Muffins (Keto Recipe)

Ingredients:

6 eggs
¾ cup heavy whipping cream
1 cup baby spinach, chopped
1 cup mushrooms, chopped (I used baby portabellas)
¾ cup shredded mozzarella
Salt, to taste
Pepper, to taste

Extras:
Cooking Spray
Muffin Tin

Directions: Preheat oven 375°. In a medium bowl whisk the eggs and the heavy whipping cream together. Season with salt and pepper. Spray the muffin pan well with cooking spray. Add the mushrooms and spinach to each opening. Top the veggies with an even layer of cheese. You can use more or less of both the cheese, mushrooms and spinach. Feel free to use different ingredients for inside the muffins. Evenly add the egg mixture to each opening. Fill ¾ of the way full.

Bake the muffins in the oven for 13-18 minutes. Check the muffins to make sure a toothpick or knife comes out clean and they are set. Remove from the oven and let cool slightly before removing from the pan. Note: These are great to make ahead of time and have for the week. Just heat them in the microwave for 30-45 seconds for a quick on the go breakfast.

January 7, 2019January 7, 2019

garlicandoliveoilveins1 Comment

Mediterranean Chicken Bowl Meal Prep

Meal prepping although may be tedious can really make your life easier. It will keep you focused and makes life so much easier. Take a few hours this weekend to make some amazing dishes to have throughout the week. The key to making meal prep successful is making sure you do what you know.

You don’t need to make a chicken dish with 72 ingredients that takes hours to prepare. Just so something simple. Marinade chicken and toss on the grill or in the crock-pot. I am the first person to say I don’t like basic meals. However, when it comes to meal prepping basic is really the best way to be. It will be much quicker for you if you just do simple recipes. This recipe has chicken with Mediterranean flavors topped with a tomato salad and served with couscous

Mediterranean Chicken Bowls

Ingredients:
6 chicken thighs or breasts, boneless and skinless
3 T Greek yogurt
1 T Olive Oil
1 lemon, juiced
2 t red wine vinegar
3 garlic cloves, minced
1/2 T oregano
1/2 T garlic powder
1/2 T onion powder
Sprinkle: Salt and Pepper

Directions: In a bowl mix all above ingredients together minus the chicken. Once well mixed add in the chicken and refrigerator for 1 hour. Once ready to cook you can either cook it in a saute pan or on the grill. Either way will work fine. Make sure regardless you let the marinade drip off before putting on the grill or in the pan. Cook until done. Set aside.

Salad:

Ingredients:
4 campari or roma tomatoes, chopped
5 mini cucumbers, cut into half moons (you can use regular cucumbers as well)
1 small red onion, chopped
1 1/2 T Olive Oil
2 t oregano, dried
Sprinkle: Salt and Pepper
3 T Feta (optional)

Directions: Add all above ingredients minus the feta to a bowl and mix well. (The feta will be added once you are ready to eat.) Refrigerate.

Extras:
Prepared Couscous
Tzatziki sauce (homemade or store bought)

When I make this meal I use a 2 opening container. I chop the chicken up and add that to the container and then on the other side I add in the couscous. You can decide the amounts you choose to have. I usually add about 4-5 oz of the chicken and only about 1/2 cup of the couscous. I add the salad to a separate container. Once ready to eat, I heat container with the chicken and then I top the chicken with the salad and 1/2 T or so of crumbled feta. If you want to add the tzatziki sauce to the top it off you can also do that. Just makes for a nice finish but definitely isn’t needed. This meal is very filling and has lots of protein and vegetables. And you’ll feel satisfied after eating it. Who doesn’t like a light healthy lunch that’s ready to go?