Spaghetti Bolognese
Ingredients:
- 500g ground beef
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 carrot, grated
- 1 celery stalk, finely chopped
- 1 can of diced tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 400g spaghetti
Instructions:
1. In a large pan, brown the ground beef over medium heat.
2. Add the chopped onion, minced garlic, grated carrot, and chopped celery. Cook until the vegetables are softened.
3. Stir in the diced tomatoes, tomato paste, dried oregano, dried basil, salt, and pepper. Simmer for 20 minutes.
4. Cook the spaghetti according to package instructions. Drain and set aside.
5. Divide the spaghetti into individual meal-sized portions. Top with the Bolognese sauce and let it cool completely.
6. Once cooled, transfer the portions to airtight containers or freezer bags. Label and freeze.
7. To reheat, simply thaw the meal in the refrigerator overnight and heat in the microwave or on the stovetop until warmed through.
Nutrition:
- Calories: 450
- Fat: 15g
- Carbohydrates: 50g
- Protein: 30g
Chicken Stir-Fry
Ingredients:
- 2 chicken breasts, sliced
- 1 bell pepper, sliced
- 1 onion, sliced
- 2 carrots, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon cornstarch
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Cooked rice, for serving
Instructions:
1. In a large pan or wok, heat some oil over high heat.
2. Add the sliced chicken breasts and cook until browned and cooked through. Remove from the pan and set aside.
3. In the same pan, add some more oil and stir-fry the bell pepper, onion, carrots, and broccoli until tender-crisp.
4. In a small bowl, whisk together the soy sauce, oyster sauce, cornstarch, sesame oil, salt, and pepper.
5. Pour the sauce into the pan with the vegetables and cook until thickened.
6. Add the cooked chicken back to the pan and stir to coat with the sauce and heat through.
7. Serve the chicken stir-fry over cooked rice.
Nutrition:
- Calories: 400
- Fat: 10g
- Carbohydrates: 40g
- Protein: 35g
Beef and Vegetable Stir-Fry
Ingredients:
- 500g beef sirloin, sliced
- 1 onion, sliced
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 cup snap peas
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon cornstarch
- 1 teaspoon ginger, minced
- Salt and pepper to taste
- Cooked rice, for serving
Instructions:
1. In a large pan or wok, heat some oil over high heat.
2. Add the sliced beef sirloin and cook until browned. Remove from the pan and set aside.
3. In the same pan, add some more oil and stir-fry the onion, bell pepper, zucchini, and snap peas until tender-crisp.
4. In a small bowl, whisk together the soy sauce, hoisin sauce, cornstarch, minced ginger, salt, and pepper.
5. Pour the sauce into the pan with the vegetables and cook until thickened.
6. Add the cooked beef back to the pan and stir to coat with the sauce and heat through.
7. Serve the beef and vegetable stir-fry over cooked rice.
Nutrition:
- Calories: 450
- Fat: 15g
- Carbohydrates: 35g
- Protein: 40g
Vegetarian Curry
Ingredients:
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 1 can chickpeas, drained and rinsed
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 teaspoon turmeric
- Salt and pepper to taste
- Cooked rice, for serving
Instructions:
1. In a large pan, heat some oil over medium heat.
2. Add the chopped onion and minced garlic. Cook until softened.
3. Stir in the chopped bell pepper, zucchini, cauliflower florets, broccoli florets, and chickpeas.
4. Add the curry powder, turmeric, salt, and pepper. Stir to coat the vegetables and chickpeas.
5. Pour in the coconut milk and simmer for 15 minutes.
6. Serve the vegetarian curry over cooked rice.
Nutrition:
- Calories: 350
- Fat: 10g
- Carbohydrates: 45g
- Protein: 15g
Post a Comment for "Easy Prepare Ahead Meals"