Cook 5 MEALS for the Week in 1 HOUR
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As promised, today I bring you a weekly meal plan that combines healthy food with the joy of eating. Plus, everything is prepared in just 1 hour! Ingredient List (For 5 Tupperware) Protein: 400 g minced beef (for the meatballs and pasta) 250 g peeled prawns (for the noodles) 2 salmon fillets (for the stir-fried rice) 2 chicken thighs (for the baked chicken) Vegetables: 1 red pepper 1 large onion 2 carrots (for noodles and rice) 2 medium potatoes (for the baked chicken) 1 sweet potato (for the baked chicken) 2 garlic cloves Spring garlic (You can add or remove any vegetables you like) Sauces and spices: 500 g crushed tomatoes Soy sauce (for rice and noodles) Teriyaki sauce (for the salmon) Olive oil Salt and pepper Others: 180 g pasta 200 g rice noodles 300 g rice (For the Salmon and Meatballs) Parallel Cooking Plan Step 1: Preheat the oven Preheat the oven to 200°C for the chicken and roast vegetables. Step 2: Preparing the vegetables for the roast chicken and rice Cut the sweet potato, potatoes, pepper and onion into medium pieces for the chicken. Place the vegetables and chicken thighs on a tray. Season with salt, pepper and a little olive oil. Place in the oven for 40-45 minutes. Step 3: Preparing the meatballs and pasta with meat In a small pot, heat a little oil and add a chopped garlic clove. Add the chopped onion and sauté everything well. Add the tomato sauce and cook over a low heat until thickened. Divide the sauce between the meatballs and pasta. Cook the pasta while the tomato sauce is cooking. Take the opportunity to form the meatballs. Mark the meatballs and minced meat, and mix with half of the sauce in each one. Step 5: Marinate the salmon. Step 6: Preparing the rice and noodles Rice: Cook the rice in a pot with water and salt for the indicated time Noodles: If they are made of rice, soak them, if not, follow the manufacturer's instructions. Step 6: Sautéing vegetables and proteins for rice and noodles Vegetables for both: In a large frying pan, heat a little oil and sauté the vegetables. Divide the vegetables into two portions. Rice with salmon: In the same pan where you sautéed the vegetables, add the salmon fillets. Cook until golden and remove. Add the rice and a little teriyaki sauce, mix well and remove from the heat. Noodles with shrimp: In the pan, add a little oil, cook the shrimp until pink and add the noodles. Add a splash of soy sauce and mix well. Step 7: Final assembly of the tupperware Tupperware 1: Meatballs with tomato sauce. Tupperware 2: Pasta with tomato sauce and minced meat. Tupperware 3: Noodles with shrimp and vegetables. Tupperware 4: Stir-fried rice with vegetables and teriyaki salmon. Tupperware 5: Baked chicken thighs with sweet potato, potato, pepper and onion. #recipe #batchcooking
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