Chef Michael Chernow shares easy Sunday night meal prep recipes

Meal prep is a time and value efficient technique to put together wholesome, filling meals on a restricted finances and tight schedule.

Earlier than the week begins, Sunday nights can present an excellent time for meal preppers to make sure their week is crammed with scrumptious meals a number of days per week.

New York Metropolis-based chef and entrepreneur Michael Chernow, creator of Kreatures of Behavior, gave “Good Morning America” ​​a simple Sunday meal prep plan.

“I believe vitamin is basically the gateway to total wellness,” the restaurateur and podcast host advised GMA on Tuesday. “What we put into our our bodies is how we really feel and what we really feel is how we carry out. That is why I really like meal prepping.”

Prepared-made breakfast

elements
Rolled oats
Almond milk
Recent berries, bananas, apples or different recent fruits
4 jars, ball jars are superb, however any jar with a lid can be utilized

directione
1. Add 3/4 cup of almond milk to every jar.
2. Add a unique taste of rolled oats to every jar and stir properly till all of the powder is included, ensuring nothing sticks to the nook of the jars. Stir for 30 seconds or so.
3. Cowl it and put it within the fridge.
4. That is it – it would “prepare dinner” in a single day.
5. Within the morning, take out a jar and add extra milk to interrupt up the oats and you’ll add any toppings you need from fruits, nuts, cacao nibs, granola, and so on.

Prepared-made dinners: hen, greens, minced meat

“You are able to do no matter you need, these are the instructed greens,” Chernow stated of the instructed greens.

elements
4 skinless, boneless hen breasts
1 pound of minced meat
1 yellow onion
2 bunches of asparagus
2 heads of broccoli
1 head of cauliflower
2 zucchini
2-3 candy potatoes
1 medium-sized delicata squash
Drizzle with coconut or avocado oil
Pink sea salt
Curry powder or chili powder
Pepper
5 half sheet pans or roasting pan
Butter paper
Chips

directione

For hen and greens: Preheat the oven to 425 levels. Lower all greens within the instructions under.

Disc zucchini about 1/2 inch thick on the sting.
Lower the bottoms off the asparagus, then reduce the spears in half.
Candy potatoes—go away pores and skin on—reduce into 1-inch cubes.
Delicata squash – go away the pores and skin on – reduce in half lengthwise, take away the seeds with a spoon after which reduce half-moon slices about 1/2 inch thick.
– Broccoli and cauliflower – reduce into medium florets of the identical measurement.
Hen – on completely different meat reducing boards – reduce into 1-inch cubes.

Season all greens individually in a big mixing bowl with oil, salt, and pepper. The identical bowl can be utilized for every vegetable as all of the greens shall be seasoned with the identical issues.

Merely season the hen with olive oil and salt, or you’ll be able to add any spices you want corresponding to curry or chili powder, and ensure to fully cowl the hen cubes together with your favourite spices if you’re utilizing spices. Lastly marinate the hen in the identical mixing bowl.

Line roasting trays with parchment paper, and you’ll roast candy potatoes and squash collectively, broccoli and cauliflower collectively, and asparagus and zucchini collectively – do the identical for hen. Evenly distributed. Cowl the trays with foil.

Place the sheet trays within the oven for 25 minutes – the asparagus and zucchini will prepare dinner first, you’ll be able to take them out after 25 minutes, then take away the foil from the broccoli/cauliflower tray and the potato and zucchini tray and go away to roast once more for 5-10 minutes uncovered. The candy potatoes/squash, hen, broccoli, and cauliflower shall be cooked collectively after about 35 minutes within the oven.

Let every part cool for 20 – half-hour earlier than putting it in containers and within the fridge.

For minced meat: Whereas the greens and hen are cooking, you can also make the minced meat.
Lower the onion into small quarter-inch items.
Place a frying pan on medium warmth till it’s sizzling, add a tablespoon of olive oil to it, and go away it till it heats up a bit of.
Add the chopped onion to the pan and prepare dinner till translucent.
Now add the pound of floor beef, season with a bit of salt and prepare dinner whereas mixing the meat and onions each minute or so.
Let prepare dinner till all of the meat is cooked by way of, however not dry, about 7 minutes or so.
Style the meat and add extra salt if mandatory.
Take away from fireplace and go away to chill.
After it cools, place the meat in a container/Tupperware within the fridge.
Now you’ve meals for the subsequent 4 days for lunch and dinner.

Fried Hen (Serves 2)

“Since every part is already cooked for dinner, that is the best factor to do,” Chernow stated.

directione
1. Prepare dinner 1 cup of rice or quinoa – add 1 cup of grains and a couple of cups of water to a small pot. Carry the combination to a boil after which go away it to simmer. Stir each jiffy and go away to simmer till no liquid stays on the backside of the pot.
2. Whereas the rice/quinoa is cooking, place a frying pan over medium warmth and add a tablespoon of olive oil and let the oil warmth up.
3. Place small handfuls every of broccoli, asparagus, and squash, about 5 ounces every, within the pan and allow them to warmth by way of for 3 to five minutes.
4. Add the hen to the pan when the greens are heat, add a couple of tablespoons of teriyaki sauce and let it warmth for one more 3 minutes.
5. Serve a big scoop of grains in the midst of a bowl or plate and divide the pan in half and serve over the grains… Scrumptious and prepared in about 10 minutes.

Minced beef quesadilla

Serves 2

Extra parts
4 massive entire wheat or corn tortillas
1 avocado
Torn banana

directione
1. Place a frying pan over medium warmth, then spray the pan with a bit of oil spray or simply use a bit of olive oil
2. Place one of many tortillas within the pan and sprinkle with the almond drizzle to softly cowl the tortilla.
3. Then add some asparagus, zucchini, candy potatoes, half the avocado in small cubes, and the meat to cowl the tortilla. Do not pile the elements too excessive, however be beneficiant—assume 3 ounces of every vegetable and 3-4 ounces of floor meat.
4. Sprinkle extra cheese over the elements, then place the second tortilla on prime, urgent the highest tortilla down.
5. Let it prepare dinner for 3-5 minutes after which flip the quesadilla to prepare dinner for a couple of extra minutes on the opposite facet.
6. Repeat with the second quesadilla or make two on the similar time in two pans.
7. Take away the pan from the warmth and reduce it into 4 slices.
8. Serve with some salsa, sizzling sauce, and bitter cream if you want.

Penne pasta with hen and broccoli

Serves 2

Extra parts
macaroni
tomato sauce
Pesto sauce
Grated parmesan cheese
olive oil.

directione
1. Prepare dinner pasta for 2 in a pot of salted water (season the pasta water with salt earlier than it begins boiling, simply add 3-4 pinches of salt, it ought to style like salt water).
2. Whereas the pasta is cooking, warmth the hen and broccoli in a skillet with a few cup of your favourite sauce on low to medium.
3. When the pasta is completed, place the pasta within the pan with the hen and broccoli and add a small ladle of pasta water to the pan to assist incorporate it into the sauce.
4. Combine the elements collectively till the pasta is totally lined with the sauce. You may add a bit of water as wanted, nevertheless it shouldn’t be liquid.
5. Serve in two bowls divided in half.
6. Grate a bit of parm on every plate.

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