*NEW* Healthy Meal Prep Menu 15 | Baked Beans, Buffalo Chicken, Crunchy Kale Slaw





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Published on Sep 22, 2016

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Baked Beans
3 19oz cans navy beans, rinsed and drained
2 cups tomato puree
2 cups vegetable broth
1 red onion, finely diced
3 garlic cloves, minced
3 tbsp balsamic vinegar
3 tbsp molasses
3 tbsp maple syrup OR brown sugar
1 tbsp Dijon mustard
2 tsp Worcestershire sauce
1 tsp cumin
½ tsp dried thyme
½ tsp smoked paprika
½ tsp red pepper flakes (optional)
salt and pepper

Combine all ingredients in a large slow cooker and stir well. Cook on high for 2-3 hours, stirring occasionally.
Serve immediately or store in the refrigerator for up to 5 days.

Buffalo Chicken
1 tbsp olive oil
8 boneless skinless chicken thighs
2 garlic cloves, minced
¼ cup hot sauce
¼ cup BBQ sauce
1 tsp Worcestershire sauce
3 green onions, sliced

Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until it’s golden brown, but not cooked completely through. Add garlic, hot sauce, BBQ sauce and Worcestershire sauce. Bring the mixture to a simmer, reduce heat to medium, cover and cook for about 10 minutes. Garnish with green onions and enjoy with blue cheese dressing.
Serve immediately or store in the refrigerator for up to 3 days.

Baked ‘Fries’
2 large potatoes
2 sweet potatoes
2 tbsp olive oil
2 tsp dried rosemary
1 tsp garlic powder
2-3 tbsp cornstarch
salt and pepper

Preheat oven to 400ºF. While oven is preheating, peel and cut potatoes into fries. Toss them with olive oil, rosemary, garlic powder, salt and pepper. Place fries in a large zipper bag and add cornstarch. Shake until all of the fries are evenly coated.

Place potatoes in a single even layer on a large baking sheet and bake for approximately 40 minutes, or until potatoes are tender and golden brown. Flip them once or twice during cooking to ensure they brown evenly.
Serve immediately or store in the refrigerator for up to 5 days. Reheat in the oven for crisp potatoes.

Sautéed Broccoli
2 tbsp butter
2 cloves garlic, minced
2 broccoli crowns, cut into florets
2 tsp Worcestershire sauce
¼ cup water

In a large skillet, melt butter over medium-high heat. Add garlic and sauté for about 1 minute. Add Worcestershire sauce, water and broccoli. Cover, reduce heat and steam for 2-3 minutes or until broccoli is bright green and tender.
Serve immediately or store in the refrigerator for 4-5 days.

Crunchy Kale-slaw
1 bunch kale, finely chopped
½ small red cabbage, finely sliced
2 carrots, peeled and julienned or grated
½ red onion, finely sliced
1 cup plain yogurt
1 lemon, zested and juiced
1 tbsp Dijon mustard
1 tbsp honey
1 tsp caraway seeds
salt and pepper

In a large bowl toss kale, cabbage, carrots and red onion. In a separate bowl, mix yogurt, lemon zest and juice, mustard, honey and caraway seeds. Season with salt and pepper. Pour yogurt dressing over slaw and toss well. Serve immediately or store in the refrigerator for 4-5 days.

Western Egg Salad Cups
10-12 large eggs
¼ cup mayonnaise OR plain yogurt
4 slices ham, chopped
½ red onion, finely chopped
1 red bell pepper, finely chopped
½ tsp smoked paprika
salt and pepper

Hard boil eggs for 8-10 minutes. Run them under cold water, peel and chop. Add mayonnaise, ham, red onion, bell pepper, smoked paprika, salt and pepper. Stir well. Transfer egg salad to individual containers for easy breakfast on the go or spread on bread for lunch.
Store in the refrigerator for 3-4 days.

Savory Bar Mix
1 cup roasted peanuts
1 cup mini pretzels
1 cup wasabi peas
1 cup corn nuts
½ tsp garlic powder
½ tsp smoked paprika

In a large bowl, combine ingredients together. Store in an airtight container for up to 1 week.

This series was made possible with the support of the OMDC

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