Hello & happy meal prep day! đź’›
This evening I prepared lunches for my husband and I for the next 4 days. I feel like this meal prep was pretty simple (see components in the last photo) but very effective! Top row in 1st pic are my meals, bottom row are his meals.
Here’s what I made & how I did it:
Lemon Butter Chicken over Jasmine Rice w/ Roasted Parmesan Broccoli
7 chicken tenderloins (about 20 oz)
1 cup jasmine rice
1 lb broccoli florets
Olive oil, butter, lemon juice, salt, pepper, garlic powder, Italian seasoning, minced garlic, Parmesan cheese
I cooked my rice first in the rice cooker with water and salt. After it was finished, I mixed in about 1 tbsp butter. For the chicken, I melted butter in a nonstick pan. I seasoned both sides of the chicken with salt, a little bit of pepper, garlic powder, and Italian seasoning. Make sure the chicken is dry so it’s gets that beautiful golden color when it cooks! While the chicken was cooking, I added a couple spoonfuls of lemon juice & minced garlic to the pan. Set the chicken aside to rest and brushed with lemon juice one last time. For the broccoli, I sprayed the florets with olive oil and seasoned with a little bit of salt & pepper, garlic powder, and Parmesan cheese. I air fried on the “roast” setting at 375°f for 6 minutes, shaking every 2-3 mins. Enjoy!
Garlic & Herb Steak Bites w/ Roasted Baby Potatoes & Garlic Butter Green Beans
Top sirloin, cubed (I didn’t buy enough because mine had so much fat to cut off, so I don’t have a measurement for you)
1 lb baby yellow potatoes, chopped
12 oz fresh green beans, snipped
Olive oil, butter, salt, pepper, garlic powder, Italian seasoning, minced garlic, Parmesan cheese
I started cooking my potatoes first. I chopped them up and coated them in olive oil, salt, pepper, garlic powder, Italian seasoning, and parmesan cheese. I air fried these on the “roast” setting at 390°f for 15 minutes, shaking every 3 minutes. For the green beans, I bought the microwaveable steam bag. I microwaved mine for 3.5 minutes, drained the water and coated the green beans in a little bit of butter, salt, and garlic powder (a little goes a long way). For the steak, I cut off the fat and cut into 1” cubes. I did a sort of “dry brine” overnight with some salt, pepper, garlic powder, and Italian seasoning. I heated some olive oil in a pan over medium heat, seared 1 side for 2 mins, added a little bit of butter & minced garlic along with Italian seasoning and flipped over to cook for an additional minute. I let them rest off the heat while I got everything else situated. Enjoy!
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This took me a little over an hour, but I will say I cut up my broccoli and steak the night before which cut down a lot of time. My husband requested the lemon butter chicken & I was dying to try a steak meal prep for the first time, and I feel like both of these dishes go really well together so I’m glad it worked out! I like to separate my roasted potatoes so they don’t end up tasting like steak or green beans since those two things tend to leak juice into the bottom of the dish.
If anyone has any questions about any containers, ingredients, or cooking methods, please feel free to ask! I love to answer questions and look forward to reading your comments.
Happy meal prepping! đź’š
by miloandneo
1 Comment
Delicious !! :))