Meal Prep: Step Three - Let's Get Cooking!
In part two, we got some veggies prepped for the marathon cooking session we are going to embark on. Today, we start cookin'!
The very first thing I like to do is get something into the slow cooker! I will at times use it three times in a day on the 4 hour high setting in order to get the most use out of it. In this case, we are going to be making an oatmeal and will save that for an 8 hour overnight cook so that we can have warm amazing breakfast tomorrow. To start out, I am going to get the Beef Stew with Bacon in the crock pot. This dish is AMAZINGLY easy and a favorite for all in my house. Do yourself a favor and DOUBLE or TRIPLE this if you have room. It freezes perfectly and warms up to be better than before.
Paleo Beef Stew with Bacon
4 oz thick cut bacon, chopped 3 tblsp arrowroot powder 3 lb boneless beef chuck, trimmed and cut into chunks 10 oz sliced crimini mushrooms 1 1/2 lb baby carrots
1 (16oz) bag pearl onions, frozen 3 cloves garlic, minced 1/4 cup balsalmic vinegar 1 3/4 cup beef broth 2 tblsp tomato paste 1 tblsp rosemary
Directions:
1. In a large skillet, fry all the bacon until crips, 5-7 minutes. Transfer the bacon to paper towels to drain. Pour off the drippings into a heatproof bowl, leaving about 1 tablespoon drippings in the pan.
2.In a large resealable plastic bag, combine the arrowroot, 1 tsp salt and 1/2 tsp pepper. Add the beef chunks and shake to coat evenly. Return the frying pan to medium-high heat. When the drippings are hot, add half the beef chunks and cook, in a single layer, turning once, until well browned, about 5 minutes each side. Transfer the beef to the slow cooker. Repeat with remaining beef chunks, adding reserved drippings as needed. Add carrots, onion and mushroom on top of beef in the slow cooker.
3. Return the pan to high heat and add the vinegar, broth and tomato paste. Mix well, bring to a boil and deglaze the pan. Pour contents of the pan over the vegetables and beef. Cover and cook on high for 4 hours or on low for 8-9 hours. Stir in reserved bacon and rosemary. Cook, uncovered, on high for 10 minutes longer.
Once that is in the Crock Pot and all settled (don't you love how easy it was?!) we start the real dove-tailing of our process. For me, I like to have a list of my recipes and look for the next common theme. For the recipes in the Meal Prep list, what stands out to me is eggs.
Here is what we have in the list:
Fake-Out Starbucks Sandwiches
Egg Frittatas
Breakfast Casserole (Make it Paleo: use shredded sweet potato instead of the bread)
Quesadillas
Easy Paleo Deviled Eggs
So for this session, we will be working on these recipes. If you are using your own recipes, simply make a list and look for what can be accomplished together. Common proteins, common cooking methods, or even just what you are most looking forward to. A best practice is to look at the cooking times, the times you will be waiting for something to finish, and try to accomplish something else in that time. For me, I know that getting these eggs dishes together will be a snap, because I have most of the work done from the pre-prep session. So, let's go!
Pre-heat your oven to 350 F. If you have not already, set your deviled eggs to boil for later.
Step One: Begin the Casserole (10 min)
Set a large skillet over medium heat and coat it with nonstick spray or a drizzle of olive oil. Add the sausage (pre-cooked), peppers, mushrooms, spinach, onion, garlic, and a sprinkle each of salt and pepper.
Begin stirring and cooking the veggies down until tender, about 6-8 minutes. (See step two)
Set sausage and veggies aside.
Step Two: Start the eggs (12 min)
While the sausage and veggies are cooking, go ahead and start the eggs for the Fake-Out Starbucks Breakfast Sandwiches and Egg and Bacon Frittatas.
Crack and scramble 8 eggs with a splash of milk and pepper to taste for sandwiches
Method #1: Pour into and bake in a greased 9x9 pan for about 20 minutes (until just set).
Method #2: Pour into and bake in greased extra large muffin tin (divide between 6 muffin holes) for 15-20 minute (until just set). (see step three)
In a separate bowl, mix the 6 eggs and 1 cup egg whites for the frittatas. Set aside.
In another bowl, mix the eggs for the casserole with the cheddar cheese.
Step Three: Quesadilla and Frittata Sauté (15 min)
While the eggs are setting in the oven, we will get the remaining veggies ready
In a sauce pan over medium heat sauté all of the frittata veggies except the garlic. Cook for 3-5 minutes.
Add garlic and bacon and cook for a further 2-3 minutes. Set Aside
In a small sauce pan over medium heat, add onion and mushrooms for quesadilla.
Sauté until onions are soft and translucent. (If following my changes, you will now add your eggs and scramble all together. The original recipe calls for hard boiled eggs.)
Step Four: Assembly (30 min)
Here we will put the casserole, sandwiches and Frittatas together. This is where the cooking os mostly done and we turn the kitchen into an assembly line. If you have kids or housemates, this is a great way to enlist their help. In my house, the kids can help assemble and my husband starts the clean up. Efficiency!
Casserole- Generously grease a 9x13 baking pan. (Or your individual aluminum pans) Break the bread into pieces and place in the pan in an even layer. Pour half of the egg mixture over the bread. Top with the sausage and vegetables, then the remaining egg mixture and remaining 1/4 cup cheese. Add a sprinkle of salt and pepper on top.Cover casserole with plastic wrap or aluminum foil and refrigerate for 2 hours or overnight-- or up to 1 day.
Sandwiches - Assemble the english muffins, egg and cheese with any additional vegetables or items you wish. Wrap tightly in aluminum foil.
Frittatas- Divide veggie mixture between the muffin tins. Top veggies with 3-4 tablespoons of the egg mixture. Sprinkle each frittata with the green onions. Bake for 15-20. When complete, these can be individually frozen for up to 3 months.
Quesadillas: While the frittatas are baking, we will assemble the quesadillas!
Place one tortilla in the skillet
Sprinkle grated Swiss (or any) cheese on one half of tortilla.
Put a layer of diced ham, then a layer of the egg mixture, then bacon and a little more cheese.
Fold over the tortilla to make a half circle. (This makes flipping SO much easier)
When browned, slide spatula or turner under the quesadilla from the open side and flip.
Deviled Eggs: Assemble while Quesadillas are cooling.
And that is one complete session! We have 5 nice dishes ready to go in about an hour and a half (and dinner in the crock pot!). This is where I take a minute to wash up the dishes I used and take care of all the wrapping and storage of what we made.
-For the quesadillas, I wrap each tightly in aluminum foil and label. These warm up in the toaster or oven in about 15 minutes at 375 (I like to nun-wrap for the last two minutes to crips the tortillas a bit) or you can unwrap and microwave in 90 second intervals.
-The casserole can be frozen, unbaked for up to 3 months. Just remember to bring to room temp before cooking. I like to bake my individual casseroles and freeze all but two. they go in the fridge for the next couple of days. Then I can just grab one from the freezer in the evening and let it defrost over night for morning. A quick 15 minutes in the oven at 350 and it is all set!
-The breakfast sandwiches are really easy, just pop into a 375 oven for about 20 minutes and you'll have a warm, delicious breakfast. These can also me microwaved, just be sure to wrap in a paper towel to avoid the muffin getting hard.
-The frittatas can be defrosted overnight and warmed in the microwave or baked from frozen at 350 for 15 min.
-The Deviled eggs will need to go into an airtight container in the refrigerator. They will last for 3-4 days (although the taste can start to suffer as soon as 48 hours) In my house, they tend to not last the day. I keep extra hard-boiled eggs on hand since they are so easy to make.
Once you are all cleaned up and ready, we will start the next session!
Are you following along? Let me know in the comments below!