Having variety when doing meal prep is a must. It gets boring eating the same things cooked the same ways and one easy way to add variety is to add herbs and create flavorful sauces to complement the protein of choice. This week I decided on crispy baked rosemary and thyme chicken with millet salad and a tasty tzatziki sauce. Check out the recipe below and share your thoughts.
6 large drumsticks
1/2 cup sliced cherry tomatoes
2 tbsp. chopped mediterrean olives
1 tbsp of olive oil or cooking spray
4 tbsp chopped dried rosemary
1 tbsp onion powder
1 tbsp garlic powder
Salt and pepper to taste
1/2 cup dried millet
1 tbsp fresh thyme (reserve for millet)
1 clove of garlic minced or pressed (for millet)
1 cup of liquid (water and chicken broth)
1/2 cup cherry tomatoes
1/8 cup feta cheese
2 tbsp fresh basil
1/2 cup Greek yogurt
1/2 juiced lemon
2 tbsp mint
1/2 cup diced cucumber
1 clove of fresh garlic minced or pressed
Salt and pepper to taste
Preheat oven to 400 degrees. Line a pan with foil.
Chop dried rosemary. Rinse chicken and add to lined pan. Drizzle oil on the chicken and rub evenly on chicken. Sprinkle seasoning in an even coating, including the rosemary and place in oven. Set timer for 35 minutes.
Wait 10 minutes before starting the millet. Add millet and liquid to a medium pot with thyme, garlic and a sprinkle of salt and pepper. Bring to a boil and then top and reduce heat to low for 15 minutes.
While millet and chicken cooks, dice cucumber and set aside. Add yogurt to a medium bowl, add minced or pressed garlic, squeeze in fresh lemon juice, chop mint and add to the bowl. Mix well. Add salt and pepper to taste. Refrigerate until ready to use.
Strain any remaining liquid from millet. Add to a bowl. Slice cherry tomatoes into quarters and chop olives and add to the bowl. Rip in basil and add in feta cheese. Mix well.
So I did something I haven’t done in years; I burned a creation that I just knew would be mouth-watering delicious. I even shamefully ate it partially cold at lunch, afraid that it might smell a little scorched. While trimming my tomato plants, repotting herbs that I started indoors, and working on my spinach trellis, I lost track of time and my inspired dish suffered. Though my spicy stewed coconut chicken dish was not perfect as intended, the ginger basil fried rice was it’s saving grace as that had my full attention. It was also a good reminder that time waits for no one, so neglecting to set a timer thinking “this won’t take long” is a recipe for scorched food. I sufficiently learned my lesson. This is a pretty inexpensive dish, using chicken legs as a base which adds lots of flavor while being wallet friendly. Even the fried rice required little using items already on hand. If you’d like to try a non-scorched version, check out the recipe below.
Spicy Stewed Coconut Chicken
1 pack of chicken legs (4 count)
1 can diced tomato
6oz coconut milk
6 cups of water
2 cups of chicken stock
1 cup of chopped spinach
1 cup diced onion
3 cloves of grated garlic
2 tbsp. fresh basil
1 tbsp. garlic powder
1 tbsp. fresh ground peppercorn (or coarse black pepper)
1 tsp. cayenne (optional)
1 tsp. sea salt
Bring water and stock to a boil in a medium pot. Rinse and add chicken legs, garlic powder and ground peppercorns or pepper. Boil for 18 minutes.
Remove chicken and cut from the bone before adding back into the pot. Add diced tomato (with liquid), coconut milk, basil and cayenne. Grate in garlic or mince well and add.
Peel and dice a small onion and add to pot. Cook for 10 minutes on simmer, then rinse, chop and add spinach.
Simmer for an additional 5 minutes.
Enjoy with plain or fried rice.
Ginger Basil Fried Rice
1 cup cooked white or brown rice (preferably a few days old)
2 tbsp. reduced sodium soy sauce
1 small carrot grated or in slivers
1 tbsp. sriracha
1 tsp. sesame oil
1 tsp. grated ginger
2 cloves of sliced garlic
3 tbsp. chopped basil
1 tbsp. oil (olive, avocado or coconut oil)
In a wok or large skillet, heat oil over medium high heat. Slice garlic and chop basil while oil heats.
Add garlic and basil and stir to infuse in the oil. Add rice and stir occasionally, lightly browning for 5 minutes.
Grate ginger and add to pot. Peel carrot and grate or peel into slivers with a potato peeler.
Move still browning rice to one side of the pan and add the eggs. Mix in well with the rice.
Add soy sauce, sriracha and sesame oil and mix well. Salt and pepper to taste.
I love every kind of potato there is, but every now and then I like to try something new. There’s always those close cousins that get ignored like butternut squash. Since squash is in season, I decided to try preparing it in a different way. This would also be great as a replacement in sweet potato casserole or in a standard potato hash. This made a great side to baked chicken and sautéed greens and is easy to prepare ahead. You can always change up the chicken with different seasonings if you want to make enough for the week. Check out the recipe below.
Mashed Rosemary Butternut Squash
1 medium butternut squash (~2 cups)
1 cup of water
1 tbsp. olive oil
1 tbsp. fresh rosemary
½ tbsp. balsamic vinegar
Salt and pepper to taste
1. Preheat oven to 350 degrees and add water to an oven safe baking pan.
2. Cut the Squash in half and roast for 1 hour or until tender (fork should go in easy).
3. Let cool for 20 minutes, then scoop out and discard seeded center. Using a spoon, scoop out squash and add to a bowl. If the skin is too soft for scooping, peel each half with a knife.
4. Mash squash until smooth and add remaining ingredients. Mix well. Salt and pepper to taste.
Cold weather calls for soups, gumbos and comfort food. One of my favorite comfort meals as a kid was stewed chicken. It’s something easy to make, whether you are breaking down a whole chicken yourself or taking some help from the store with a mixed pack or a package of your favorite piece of meat. It’s helpful, when you can, to go for the whole chicken whether the store cuts it up or you and you can save parts for gumbo or a homemade stock for some chicken noodle soup for another week. Stewed chicken is simple dish and easy to serve over rice or with potatoes. I like to double down on the veggies with sautéed greens and a side salad. The cook time is about 1 hour and 15 minutes, though the slow cooking for the latter 35 minutes can be spent elsewhere in the house with a set phone or stove timer. Though a standard 10″ deep pan will do, a cast iron pot or a Dutch oven. Check out the recipe below.
1 3-3 1/2 chicken (cut into serving pieces)
1 1/2 tbsp. olive oil
1 large onion (2 cups diced)
1 small bell pepper (1 cup diced)
4 cloves of garlic ( 2 tbsp.)
1 tbsp. onion power
1tbsp. garlic powder
1 tbsp. sea salt
1 tbsp. coarse black pepper
2 tbsp. flour
1 tbsp. salted butter
1 cup chicken stock or water
1. Add olive oil to a large pot over medium heat.
2. Rinse chicken and pat dry with a paper towel before sprinkling on salt and pepper. Brown chicken in 2-3 batches for 2-3 minutes per side. Add batch to a plate once browned and repeat.
3. Add butter and then flour to melted butter. Using a fork or whisk, mix flour continuously for 3-5 minutes, browning in the pan dripping and butter. Once brown, add water or stock and remaining seasoning and mix with the fork or whisk.
4. Peel and mince garlic. Peel and dice onion and bell pepper.
5. Add onion and bell pepper, garlic and chicken back to the pan. Top and reduce to medium-low heat to simmer for 30-35 minutes.
6. Put on rice 10 minutes after chicken begins to simmer so that food is ready about the same time.
7. Plate and enjoy.
I knew this would be a week where I would need to eat dinner quickly to get work done and workouts in, so I went with my favored chicken legs. I am a huge fan of making half the pan of baked chicken flavored different ways and I continued that trend this week with my pan of 10. I seasoned half the chicken with cumin, salt, pepper and cayenne and the other half with smoked paprika, onion powder, salt and pepper.
For sides I rinsed and warmed a can of organic black beans that I mixed with cumin, canned diced tomato and cilantro as one side. I also brought a few ears of corn that I cut off the cob and seasoned with fresh herbs, salt and pepper.
For my lunch and dinner this week, I alternated between chicken with those two sides, chicken tacos and a basil and peach salad that all used that original pan of chicken from Sunday.
The chicken took 35 minutes to cook, the black beans 10 minutes to be warmed through and seasoned and the mango pico took 10 minutes to make. I cut the corn off the cob and seasoned it as needed for meals since it doesn’t need to be cooked and also diced tomato and cucumber for salad lunches in the morning before work.
The “cooking” this week took less than an hour for 10 of my 15 workday meals and also totaled $24.91 or 2.49 per meal. It helps if you can pick flavors and main items first and build from there. See the details below and give meal planning a try!
1 can of organic black beans – $.89
1 can diced tomatoes- $.98
2 ears of corn- $.29/each
Romaine and arugula- $7
Chicken legs- $2.31
Hola Tortillas- $2.59
Fresh tomatoes- $5