April Community Meal Prep

FTR members were at it again! Community Meal Prep together, because cooking together is always more fun- and gives us more diversity throughout our weeks!

This week we focused on super simple dishes that included broccoli, chicken, kale, and whole grains.

These included extra simple techniques for week night dinners, such as 10 minute brown rice and rotisserie chicken.


Here's how we made our delicious meals!

Group 1: Simple Stir Fry

Serves 4

For the stir fry:

·       1 cup of broccoli

·       1 cup of cauliflower

·       ½ onion, diced

·       ½ bag frozen peas

·       1 red bell pepper, chopped

·       1 cup dark leafy green (such as kale or spinach)

·       1 cup brown rice (quick cooking or regular)

·       2 tablespoons soy sauce

·       1 tablespoon sesame oil, coconut oil, or olive oil

·       2 clove of garlic

·       1” piece of ginger, grated (optional)

·       Salt and pepper to taste

·       10 ounces (3/4 lb) protein (tofu, chicken, shrimp, lean beef etc.)

For the sauce:

·       1 cup peanut butter

·       4 tablespoons soy sauce

·       3 tablespoons sesame seeds

·       Juice of 2 lime

·       1 teaspoon chili garlic sauce or hot sauce

·       2 tablespoon maple syrup or honey

·       Sea salt to taste

·       1 teaspoon black pepper

·       2/3 cup hot water to thin, add more for a thinner sauce

1.     For the stir-fry: Start by cooking rice on the stove according to package directions.

2.     While rice is cooking, in a medium-hot skillet, add oil to grease the pan, followed by vegetables, garlic, ginger, and seasonings and cook until vegetables are tender, about 5 minutes.

3.     Top rice with greens, veggies, peanut sauce, and protein of your choice.

4.     For the sauce: While veggies/protein/grains are cooking, whisk together all ingredients in a mixing bowl. Adjust sea salt to taste and adjust water depending on sauce or dipping type. Store in an airtight glass container for up to 1 week.

Adapted from Nutrition Stripped recipe

Group 2: Simple Broccoli Coconut Chicken Bowl

Serves 4

1.5 cups cooked farro
4 cups raw broccoli, cut into small florets and stems

1 tablespoon green curry paste
2 medium garlic cloves
2/3 cup sliced or slivered almonds, toasted
2 big pinches salt
2 tablespoons fresh lemon juice
3/4 cup full-fat coconut milk

¾ lb Chicken

Optional toppings: microgreens, hot sauce, sliced avocado

1. Cook the farro according to the package.

2. Cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

2. To make the broccoli pesto puree two cups of the cooked broccoli, curry paste, garlic, 1/2 cup of the almonds, salt, lemon juice, and coconut milk in a food processor. Pulse until smooth.

3. Heat a pan with 1 tbsp oil. Season chicken with salt and pepper on both sides.

3. Just before serving, toss the farro and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pesto a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, and any other toppings you like - some slices avocado, greens or sprouts, and/or hot sauce are all good fits.

Adapted from 101Cookbooks

Asian Massaged Kale Salad

Serves 4

Salad:

2 bunches curly kale, thick stems removed and cut into bit sized piece

3 cups prepared shredded red cabbage

2 cups prepared shredded carrots

1 red bell pepper, sliced into bite-sized pieces

3/4 cup slivered almonds or other nuts

1/2 cup chopped fresh cilantro

Vinaigrette: (same sauce as peanut sauce, with a bit of add vinegar)

·       1 cup peanut butter

·       4 tablespoons soy sauce

·       2 tablespoon rice vinegar

·       3 tablespoons sesame seeds

·       Juice of 2 lime

·       1 teaspoon chili garlic sauce or hot sauce

·       2 tablespoon maple syrup or honey

·       Sea salt to taste

·       1 teaspoon black pepper

2/3 cup hot water to thin, add more for a thinner sauce

 Chop vegetables and place in large bowl with nuts. In small bowl, whisk together vinaigrette. Pour vinaigrette over vegetables and gently, with your hands, "massage" the dressing into the salad. Allow about 3-4 minutes of mixing, until you feel the kale soften. Salad can sit for 30 minutes or overnight before eating.

Group 3: Chicken Salad (or Chickpea Salad) Wrap with Kale Chips

For the Chicken Salad:

1 rotisserie chicken

¼ cup craisins or other dried fruit

¼ cup (1 stalk) celery, diced

¼ cup red or white onion, diced

¼ cup almonds or other nuts, chopped

6 ounces (about ¾ cup) plain Greek yogurt

2 tbsp dijon or brown mustard

Juice of 1/2 lemon

½ teaspoon garlic powder

1 tsp Italian seasoning

salt and pepper to taste

For the Chickpea Salad:

1 (15 ounce) can chickpeas or garbanzo beans

1 large ripe avocado

1/4 cup fresh cilantro, chopped

2 tablespoons chopped green onion

Juice from 1 lime

Salt and pepper, to taste

whole wheat bread or wrap of your choice

Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc.

Chicken Salad: Remove chicken from the bone and place in bowl. Place celery, onion, craisins, nuts in with the chicken. In separate bowl, mix together yogurt, mustard, lemon, garlic powder, italian seasoning, salt and pepper. Pour the yogurt mixture over the chicken and vegetables and mix until blended well. Serve in a whole wheat tortilla or on whole grain bread. 

Chickpea salad: Drain the chickpeas and place in large bowl. Scoop avocado into bowl, along with onion, cilantro, lime, and salt and pepper. Mash chickpeas and avocado with dressing together. Serve on whole wheat tortilla or whole wheat bread.