Meal prep was so quick and efficient this past weekend. Want to know why? I am mastering the art of low maintenance, healthy foods. That way, 6 hours on Sundays becomes closer to 3-4 hour, if I am lucky. Some weekends, I am just not in the mood for complicated meal prep. This was one of them!
My new favorite thing is 20 minute stir fry meals. Throw some meat in with some veggies and put it over some rice – what’s better? Not much!
This week it was spicy chicken & tomato bowls (recipe below), chicken & broccoli bowls, “better than hamburger helper” meaty casserole, and an egg scramble with pork sausage, sweet onion and yellow pepper.
The spicy chicken & tomato bowl is such an easy meal – I make it every couple weeks. It is a 5 ingredient meal so it’s super easy and only takes 20 minutes to make. Ok, you caught me – its not REALLY only a 5 ingredient meal. There are more ingredients than that. BUT, there are only 5 ingredients that you might not already have in your cabinets. I believe that there are a few things that everyone needs to have in their kitchen at all times. If you don’t have these things in stock, go to the grocery store immediately:
- Cooking oil (I always have olive & coconut oil on hand)
- Yellow onions (who needs white, green or red?)
- Salt, pepper, chili powder, and as many other spices as you can afford!**
- Salsa & Guac (Yes, we seriously always have it on hand)
Here are the five ingredients that you probably don’t have on hand. And if you do – props to you! I always try to have diced tomatoes and green chiles on hand, because I use them in a lot of different dishes.
- Diced tomatoes
- Diced green chiles
** Here is my tip when it comes to spices/seasonings. I pick up a new spice/seasoning each time i go to the grocery store. Spices will last you a really long time but they are spendy. If you are trying a recipe that calls for a handful of spices and you don’t have all of them in the cabinets already, choose one or two to buy – the recipe will taste just fine if it doesn’t have every single 1/4 tsp serving it requests. The other thing you can do, which comes in really handy, is google alternatives. You can usually mix another spice in as a substitute.
Spicy Chicken & Tomato
Makes: 4-5 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
What you need
- 3 tbsp coconut or olive oil
- 3 garlic cloves, minced
- ½ yellow onion, minced
- 1 pound chicken, cut into cubes
- 1 large can of diced tomatoes, drained
- 1 6oz can diced green chiles
- ¼ cup diced jalapenos
- 1-2 teaspoons chili powder
- ½ teaspoon red pepper flakes
- salt and pepper, to taste
- 2 cups of white rice
- 3 cups water
- Top with guac & salsa
What to do
- Place a large pan over medium heat and warm up a few tablespoons of cooking oil (olive or coconut)
- Add chicken, garlic and yellow onion to the same saucepan. Season the chicken with sea salt and pepper.
- While the chicken is cooking, add two cups of rice and three cups of water to a large pot (with a lid). Bring the rice to a boil. Once boiling, reduce heat to low and allow the rice to simmer for 20 minutes until all the water has been soaked into the rice.
- Once the chicken is cooked through, add the diced tomatoes, green chiles, jalapenos and seasonings to the pot. Mix well.
- Let the chicken mixture simmer for 10-20 minutes.
- Remove the pot with rice from heat and let it sit, undisturbed for 10 – 15 minutes.
- Then grab a bowl, grab some rice, top with chicken & add your guac and salsa! *Also delicious without salsa/guac*
Eat it up!