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Healthy Meal Prep | Week 3

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The Domestic Geek
Welcome to the Domestic Greek's Healthy Meal Prep series. Weekend food prep plays a major part of our ability to eat healthy during the week. Here are different tips and strategies for food prep and healthy weekday eating: Week 3

Cooking Recipe

WEEK 3 MENU:

Balsamic glazed chicken
Roasted red skin potatoes
Roasted asparagus
Red cabbage slaw
Carrots, celery and cherry tomatoes
Cottage cheese fruit cups
Turkey cheddar roll ups

WEEK 3 SHOPPING LIST:

PRODUCE:
garlic
rosemary
red skin potatoes
asparagus
red cabbage
kale
celery
carrots
cherry tomatoes
lime
honeydew
grapes

SHOPPING LIST:
oven roasted turkey, sliced
cheddar cheese, sliced
boneless skinless chicken breast x3
chicken broth
balsamic vinegar
honey
orange juice
cottage cheese

WEEK 3 RECIPES:

Balsamic Glazed Chicken Breast
2 tbsp olive oil
3 chicken breast, boneless and skinless
½ cup chicken broth
3 tbsp balsamic vinegar
2 cloves garlic, minced
1 tbsp honey
1 sprig fresh rosemary, chopped
salt and pepper

1. Season chicken breast with salt and pepper.
2. In a small bowl, combine chicken broth, balsamic vinegar, garlic, honey and rosemary.
3. Set aside.
4. In a large skillet, heat oil over medium high heat.
5. Place chicken topside down in skillet and cook until golden, about 4 minutes.
6. Flip chicken and cook for an additional minute.
7. Pour balsamic mixture over chicken, reduce heat to low, cover and simmer for approximately 10 minutes or until chicken is cooked through.
8. For best results, flip chicken a few times through cooking process.
9. Serve immediately or store in the refrigerator for up to 4 days.

Roasted Red Skin Potatoes:
5 red potatoes, cubed
2 tbsp olive oil
1 sprig fresh rosemary
1 tsp garlic powder
salt and pepper

1. Toss red skin potatoes in olive oil, rosemary, garlic powder, salt and pepper.
2. Pour onto a baking sheet.
3. Bake at 375°F for 30-40 minutes or until potatoes turn golden brown. Flip once during cooking.
4. Serve immediately or store in the refrigerator for up to 5 days.

Roasted Asparagus:
1 bunch asparagus
1 tbsp olive oil
salt and pepper

1. Lay asparagus on a baking sheet in a single layer.
2. Drizzle with olive oil and season with salt and pepper.
3. Bake at 375°F for 15 minutes.
4. Serve immediately or store in the refrigerator for 3 days.

Red Cabbage Slaw:
2 cups red cabbage, shredded
2 cups kale, shredded
2 tbsp canola oil
¼ cup orange juice
½ lime, juiced
2 tsp honey
salt and pepper

1. In a large bowl, combine red cabbage and kale.
2. In a small bowl, combine oil, orange juice, lime juice, honey, salt and pepper.
3. Pour dressing over salad and toss to coat.
4. Serve immediately or store for up to 5 days.

Cottage Cheese Cups:
½ cup cottage cheese
½ cup honeydew, diced
¼ cup grapes

1. In a small mason jar or container, layer cottage cheese, honeydew and grapes.
2. Serve immediately or store for up to 5 days.

Enjoy!

Healthy Meal Prep | Week 3
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