Meal Prep - Step Five: Finishing Up!
Do you see it? The light at the end? I know this has been a LOT of work and dishes and heat and time, but just remember, you won't have to do this again for a while. In fact, once I do a huge batch like this, I still cook only once or twice a week and either make double batches or dovetail two recipes into my evening so that I am able to replenish the freezer as I go. I only do these really huge meal prep days once every couple of months now!
For today's finish we are going to take it a bit easy. We will be working on these recipes today:
Pulled Chicken Tandoori
Coconut Curry Chicken
Paleo Shepherd's Pie
Salisbury Steak - Whole 30!
Slow Cooker Sweet Potato, Chicken and Kale Stew
Chicken and Avocado Burgers
And you can find the recipes on the Recipe List!
Now, if you are continuing from Step Four, you should have that delicious Enchilada Chicken Stew in the crock pot making your house smell amazing. When that is finished, we want to pop in this very simple, very easy and oh-so-delicious Chicken, Sweet Potato and Kale Stew from multiplydelicious.com. So, wherever you are in your steps, we want to get this in for this session.
Slow Cooker Chicken, Sweet Potato, and Kale Stew
1 pound skinless chicken breasts, cut into chunks
1 yellow onion, diced 3 carrots, peeled and cubed 1 large sweet potato, peeled and cubed 3 garlic cloves, minced 1 cup low-sodium chicken broth 1/3 cup tomato paste 3 tablespoons balsamic vinegar 2 teaspoon gluten-free yellow mustard 3 bay leaves 1 bunch kale, steams removed and broken into pieces sea salt and fresh pepper to taste
Wash chicken and cut into chunk size pieces and place into the pot of a slow cooker uncooked.
On top of chicken add diced onion, cubed carrots, cubed sweet potato, garlic, chicken broth, balsamic vinegar, mustard, and bay leaves. Stir to mix everything together. Place slow cooker on high heat for 4 to 5 hours or until carrots and sweet potato are tender. In the last hour, add kale and stir to combine.
If you don’t like your chicken chunky you can shred the chicken at the end of cooking by using a fork or the back of a spoon. Its super easy to do with the cooking process. I’ve had it both ways and both are delicious. Taste the stew and season with sea salt and fresh pepper to taste.
Remove bay leaves, serve and enjoy.
And now on to today's session!
Pre-Prep:
Prepare Tandoori Spices
Slice Chicken for curry
Combine the coconut milk, diced tomatoes (with liquid), tomato paste, and honey in a large bowl, stirring to combine everything evenly for the curry sauce.
Step One: Pulled Tandoori Chicken and Creamy Coconut Curry
We are going to start by getting the tandoori chicken into the pot.
Fill a large pot with chicken stock and add the garlic and onion and bring to the boil.
Once boiling, add the chicken breasts and after 2 minutes, reduce to low and allow to simmer for 12-15 minutes, until chicken is just cooked and no longer pink.
While the chicken is boiling, let's start the Coconut Curry
In a large skillet (I mean the biggest one you have), heat 4 tablespoons of the olive oil over MED-HIGH heat for 1 minute.
Add the curry powder and stir to combine with the oil to make a thin paste. Cook for 5 minutes stirring occasionally.
Add the onions and minced garlic to the skillet, stir to evenly coat everything, and cook until the onions are soft and translucent, stirring often.
Add the chicken pieces to the skillet, stir to evenly coat everything. Add the remaining 1 tablespoon olive oil, and cook the chicken until all pieces are cooked through and no longer pink, stirring occasionally.
Now, let's check the Tandoori Chicken. It should be just done and no longer pink. Remove it from the pan and let it cool while we finish the Curry.
When the chicken is cooked, carefully pour the coconut/tomato mixture into the skillet and stir to combine everything.
Reduce heat to MED and simmer for about 40 minutes, or until the sauce has thickened and reduced a bit, stirring occasionally.
Step Two: Paleo Shepherd's Pie and Salisbury Steak
We will start with the cauliflower puree for the Shepherd's Pie, and complete the Salisbury Steaks while the cauliflower steams.
Place a couple inches of water in a large pot to steam the cauliflower.
Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover.
Steam for 12-14 minutes, until tender.
While the water is coming to a boil, We can begin the patties.
Add beef, egg, garlic, salt and pepper together in bowl and combine well.
Shape into 4 patties.
Heat non-stick skillet over medium high heat.
Add beef patties to skillet.
Cook 3-4 minutes per side until a nice crust forms.
Remove patties from pan and set aside.(they will not be fully cooked but will continue to cook in sauce)
Now we can mix up the cauliflower to top the Shepherd's Pie
Drain and return cauliflower to the pot.
Add the ghee, mustard, salt, and pepper to the cauliflower. Using an immersion blender or food processor, combine the ingredients until smooth. Set aside.
If you are comfortable using two skillets and monitoring two meals together, you can do both the Salisbury Steak and the Shepherd's Pie together now. For simplicity, I will list them separate.
Add onions and mushrooms to salisbury Steak skillet - sauté for about 5 minutes
Add tomato paste and beef broth to onion mushroom mixture
Stir until nice thick sauce forms
Season with salt and pepper
Add patties back to pan, cover and cook in sauce until cooked through. About 10 minutes.
Meanwhile, the Shepherd's Pie can be going on an adjacent burner.
Heat the coconut oil in a large skillet over medium heat.
Add the onion, celery, and carrots and sauté for 5 minutes.
Add in the ground beef and cook until browned.
Stir the tomato paste, chicken broth, and remaining spices into the meat mixture. Season to taste with salt and pepper.
Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally.
Step Three: Chicken Avocado Burgers
To finish our day out, we want to make these delicious chicken and avocado patties. These are so great for lunch or snacks and can be put in a salad, tortilla or just on their own.
Simply mix all ingredients and form into patties.
Grill or skillet cook until heated through and no longer pink.
Place on a cooking sheet on wax paper and freeze and then pack into individual freezer bags.
-Reheat in microwave, skillet or oven.
We also want to take the time now to check on the crock pot. If you are finished for the day, go ahead and give it a good clean. It has been working hard! For a bonus, check out this amazing Overnight Apple Cinnamon Oats recipe that you put in before bed so you can wake up to a warm, healthy and filling breakfast.
Step Four: Pack Up and Clean Up
Now we need to pack up what we have made and finish the last two dishes.
Tandoori Chicken
Once cooled, place chicken back into the pot and using two forks, shred the chicken finely. Add the tandoori sauce mix well to coat all chicken.
Divide into individual freezer containers and label.
-Warm in the oven for 20 minutes at 325 or microwave first on defrost for 5 minutes and then on high until heated through.
Shepherd's Pie
Distribute the meat mixture evenly among individual freezer containers or large single family container and spread the pureed cauliflower on top.
Use a fork to create texture in the cauliflower and drizzle with olive oil.
Freeze as is or place under the broiler for 5-7 minutes until the top turns golden to serve immediately.
-Defrost overnight before cooking. Bake in 375 oven for 25 minutes. then broil for 5 minutes or until top crisps.
Salisbury Steak
Place 1-2 patties in each container with ample sauce.
Freeze individually or store in the refrigerator for up to 3 days.
-Warm in the oven for 20 minutes at 325 or microwave first on defrost for 5 minutes and then on high until heated through.
And that is it! Congratulations, you have made it through the most rewarding 5 sessions in your kitchen ever - and now get to relax and always know that a good, healthy dinner is waiting for you and your family.
Did you take part in the Meal Prep Masterclass? Have questions or comments? let me know how everything went for you in the comments below!