Pre-prepping food is the secret weapon to save time in the kitchen and make eating healthy food easy. You can make these foods ahead in a large batch so on busy weekdays your meals will be quick to fix since you?ve done most of the cooking in advance.
Hard-boiled eggs. Cook and refrigerate up to 7 days.
Dry beans. Cook and keep in fridge for up to 4 days or freeze for up to 3 months.
Chicken breasts. Grill, bake or broil chicken until 165?F . Keep in fridge for up to 4 days or freeze for up to 6 months.
Brown rice. Cook according to package instructions. Keep in fridge for up to 4 days or freeze for up to 3 months.
Steel-cut oatmeal. In pot, combine 2 cups steel-cut oats with 8 cups water and bring to a boil. Turn heat to low and simmer, stirring occasionally, until all water is absorbed, about 40 minutes. Keep in fridge for up to 4 days or freeze for up to 4 months
Whole-wheat pasta. Cook pasta according to directions and drizzle with olive oil to prevent sticking. Keep in fridge for up to 4 days or freeze for up to 3 months.
Roasted potatoes/sweet potatoes. Wash potatoes, cut into cubes or wedges and toss with olive oil, salt and pepper. Place on a baking sheet. Roast potatoes in a 450 degree oven until tender and edges start to brown, about 45 minutes. Flip once or twice during roasting. Keep in fridge for up to 4 days.
Roasted vegetables. Cut up an assortment of vegetables such as carrots, bell peppers, onions, zucchini, eggplant, mushrooms, Brussels sprouts, asparagus and butternut squash. Toss with olive oil, salt and pepper and place on a baking sheet. Roast vegetables in 350 degree oven until tender and edges start to brown, about 45 minutes. Flip once or twice during roasting. Keep in fridge for up to 4 days.
Source: http://blog.myactivenutrition.com/2012/10/748/
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