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I've been meal prepping for a while now, and I tend to streamline the process so I don't spend so much hands-on time doing it. The amount of time I put into making these 20+ meals was only about 40 minutes. This low time is thanks to the Crock Pots and Rice Cooker.
This group of meals has varying flavors and keeps things interesting throughout the week. Of course, if you want to make larger batches you could probably make up to 40+ meals if you really wanted to.
This Instructable will walk you through making the following three meal prep meals:
- Green Chile Chicken over Rice
- High Protein Chili
- Chicken Tikka Masala over Rice
- 30 oz Chicken, Cubed
- 2 Cans Cream of Chicken Soup
- 1 Can Diced Green Chilis
- 1 Can Pinto Beans
- 1 Can Light Kidney Beans
- 1 - 28oz can Petite Dice Tomatoes
- 1 can Tomato Paste
- 1 Yellow Onion
- 1 Red Bell Pepper
- 1 Packet Taco Seasoning
- 2lbs Ground Beef
- 1 Can Tikka Masala Sauce
- 18 oz Chicken, Cubed
- Brown Rice
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Step 1: Prep and Cook Phase 1
The first thing I did was add brown rice into the Rice Cooker. Any rice cooker will work but this one holds up to 8 cups:
Next, add the 2lbs of ground beef into a pan to start cooking on the stove.
While that's starting, dice up 48 oz. of chicken.
18 oz. goes into a pot for the stove top, and 30 oz. goes into the smaller Crock Pot (or large if you have two large ones).
Getting the rice and meats started is important to make this whole process less time-consuming for hands-on work.
Step 2: Cook Prep Phase 2
While the meat is starting to cook, chop up the red bell pepper and yellow onion.
Around the time you finish with that, it should be about time to add the Tikka Masala sauce to the chicken in the pot and add your choice of seasoning to the ground beef.
Stir occasionally and make sure the meats get cooked thoroughly.
Add the cream of chicken and diced chilis to the chicken Crock Pot and set to High.
Step 3: Play the Waiting Game, Then Enjoy!
After about 3-4 hours, everything should be ready!
I like to shred the chicken in the Crock-Pot to make a shredded chicken sauce, but you can leave them in cubes if you want.
Divide the rice up into even portions, and top with the cream of chicken mixture or the chicken tikka masala.
As for the chili, you can just divide into meals or put them in larger containers. I like to add these to Myfitnesspal, and the Chili I have calculated to measure in ounces so it works well to have it in a larger container I can dish up.
You can get really creative with these recipes by altering flavors or changing up the level of spiciness. Instead of rice, you could use potatoes, steamed vegetables, or pasta. The possibilities are endless.
I hope you enjoy!
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Meal Prep Challenge