Sunday Meal Prep

Many of our work schedules don’t allow for us to return home in the evening and spend hours preparing gourmet, healthy meals. We have busy schedules, and unfortunately sometimes our nutrition suffers because of it. If you are one to head to the drive-thru window or heat up a frozen chicken pot pie, then I have a weekend challenge for you. Do you have Sundays off from work? Perfect – next Sunday you are going to the grocery store and spending some time in the kitchen. Many of our favorite meals can be prepared in bulk on the weekend, kept in the refrigerator, and heated up in the microwave when you get home late from work on a weekday. Foods that work well for this: chili, roast, soup. Even cold salads such as egg, chicken, or tuna salad can be made into a quick sandwich on whole grain bread or wrapped into a whole grain tortilla. You can bake chicken breasts in the oven, keep them refrigerated once cooked, and toss slices of them on top of an entrée salad with canned beans and canned corn, with your favorite healthy salad dressing. Below are 2 recipes that can be made over the weekend and consumed over the week. Just wait to place your delicious egg salad on the bread until you are ready to eat to avoid soggy bread! The third item is a template for a lunch box grain bowl – layers of vegetables, whole grains, and proteins that can be made into a quick packed lunch!

Curried Egg Salad on Whole Wheat Bread Recipe

This recipe is from Melissa d'Arabian from The Food Network https://www.foodnetwork.com/recipes/melissa-darabian/curried-egg-salad-on-whole-wheat-bread-recipe Ingredients 1/2 cup reduced-fat Greek yogurt 1 tablespoon prepared mayonnaise 1/4 teaspoon curry powder, or as needed 4 hard-boiled eggs, peeled, halved, and finely chopped 1 large green onion, finely chopped Kosher salt and freshly ground black pepper 6 slices good-quality whole wheat bread 3 pieces red leaf lettuce Directions In a medium bowl, combine the Greek yogurt, mayonnaise, curry powder, to taste, and stir well to combine. Add the eggs and green onions and season with salt and pepper. Gently fold the eggs into the yogurt mixture and taste for seasoning. Lay 3 slices of bread on the work service. Divide the curried egg salad evenly among the bread slices, and top each slice with 1 piece red leaf lettuce. Top with the remaining slices of bread. Cut the sandwiches into quarters and serve immediately.

Eye-of-Round Roast au Jus

This recipe is brought to you by the American Heart Association's Go Red For Women movement. Recipe copyright © 2016 by the American Heart Association. https://recipes.heart.org/recipes/1283/eye-of-round-roast-au-jus 8 Servings Ingredients For the Rub: 1 tsp. pepper ((coarsely ground preferred)) 1 tsp. chili powder 1/2 tsp. garlic powder 1/2 tsp. onion powder 1/4 tsp. salt For the Roast: 2 lb. eye-of-round roast (all visible fat discarded) 1 tsp. olive oil 1/2 cup water 1/8 tsp. salt Directions
  1. Preheat the oven to 325°F.
  2. In a small bowl, stir together the rub ingredients. Sprinkle over both sides of the beef. Using your fingertips, gently press the rub so it adheres to the beef.
  3. Heat a medium ovenproof skillet over medium-high heat. Add the oil, swirling to coat the bottom. Cook the beef for 8 minutes, or until seared on all sides, turning every 2 minutes. Leave in the skillet.
  4. Roast for 40 minutes, or until the beef registers 145°F on an instant-read thermometer inserted into the thickest part. Transfer to a cutting board and let stand for 10 minutes before slicing. The beef will continue to cook while standing, but don’t let it overcook or it will become tough.
  5. Meanwhile, add 1/2 cup water to the pan drippings. Bring to a boil over high heat, scraping to dislodge any browned bits. Boil for 1 to 2 minutes, or until the liquid is reduced by three-fourths (to about 2 tablespoons), stirring constantly. Remove from the heat.
  6. Stir in the remaining 1/8 teaspoon salt. Slice the beef diagonally across the grain. Arrange the slices on a serving platter. Drizzle with the reduction.
 

Build a 6-Layer Bento

From Bon Appetit https://www.bonappetit.com/trends/article/bento-box-lunch-recipe

Layer One: Grains

The sky's the limit here: Cooked quinoa, farro, bulgur wheat, spelt, and rice are all great options. This layer goes in first, acting as a bed for the rest of the ingredients.

Layer Two: Seasonal Vegetable

On the weekend, roast a big batch of whatever's in season. You'll be thankful for those root veggies (in the winter) or asparagus, eggplant, and pepper (in the spring and summer) throughout the week. When it's time to pack lunch, just grab a few from the fridge and layer them in.

Layer Three: Leafy Green

Kale may get all the attention, but spinach, collard greens, dandelion greens, bok choy, and chard are all great, too. Consider cooking them by steaming or giving them a quick sauté; it makes them easier to digest (not to mention, adds flavor).

Layer Four: Protein

Whether you go vegetarian—think eggs, beans, tofu, tempeh—or meaty, with options like shredded chicken or leftover sliced steak, your bento needs protein. It'll keep you fuller longer, making that 3 p.m. trip to the vending machine a thing of the past.

Layer Five: Sour/Acidic Hit

This is where the flavor happens! Lemon juice, a vinegary dressing, kimchi, yogurt, miso… these are all awesome ways to make your grain bowl taste outta this world.

Layer Six: Healthy Fats

Salad dressing, avocado, or nuts and seeds, a little fat goes a long way, adding flavor and substance.