Meal Prep – Week of March 22nd, 2021

Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a baking sheet.

Mix all dry ingredients, then add wet ingredients and mix until combined.  Divide evenly into 7 baking cups.

Bake for 35 minutes or until tops of muffins begin to brown slightly.  Allow to cool slightly before removing from silicone cups and serving.

Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.

Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.

Remove from pan and slice into 6 pieces.

Pre-heat oven to 400 degrees.  Cut spaghetti squash in half and scoop out seeds.  Rub cut sides with 1 tsp olive oil and season with Flavor God seasoning.  Bake for 35-40 minutes until flesh flakes away easily with a fork.

Heat half of the avocado oil in a large pan over medium high heat. Sauté garlic and onion until fragrant, then add chicken. Sauté until cooked through. Remove from pan and set aside.

Add remaining avocado oil to pan. Once hot, add carrots and saute for about 2 minutes. Push carrots to the side of the pan, then add eggs to the other side of the pan. Scramble/chop the eggs as they cook with a wooden spatula.

Once eggs are cooked through, add bean sprouts to the pan and mix with carrots and eggs. Return chicken to pan and add sauce. Stir to combine, then remove from heat and toss with spaghetti squash.

Top with green onions, chopped peanuts, and cilantro before serving, if desired.

*Note: If you're planning to serve this right from the skillet family style, be sure to use an oven safe skillet for optional cheese melting/browning at the end! Cast iron works really well here.

Heat a large skillet over medium-high (7 out of 10) heat. Add 1 tsp olive oil and swirl around the skillet. Once the oil is hot, add garlic and onion. Saute until fragrant (about 1-2 minutes), then add bell peppers and saute for 2-3 more minutes until slightly tender, but still crisp enough to hold their shape well. Remove pepper mixture onto a plate.

Add remaining 1 tsp of olive oil to the skillet. Once hot, add ground turkey and season with chile powder, cumin, and Oh My Spice! seasoning. Depending on how much sodium is in the salsa you'll be using, you may need to add salt here too. Break the ground turkey apart with a wooden spoon or spatula as it cooks.

While the turkey cooks, pre-heat oven to 450° (or broil).

When the turkey is mostly cooked through but still has some spots of pink, add salsa and stir to coat the turkey evenly. Return pepper mixture to the skillet, then add black beans and corn. Stir until well incorporated.

Optional: Once the turkey is cooked through, it's time to top with cheese and bake/broil to melt the cheese and get it golden. You could certainly do this in the microwave or stovetop, but I liked the golden edges I got in the oven. If using oven safe meal prep containers, divide the turkey mixture into 4 containers and top with cheese before placing in oven (double check the max temperature rating on your containers!). If you are serving family style, just add the cheese right on top of the turkey mixture in the skillet. Bake/broil for 4-6 minutes or until cheese is melted and you begin to see golden brown edges.

Top with any other desired toppings such as chives, cilantro, or sour cream/plain Greek yogurt before serving.

Assemble salad topped with chicken. Add your favorite ranch dressing and serve.

Marinate the chicken. Add chicken tenderloins and 1/4 cup Frank's Red Hot Sauce to a resealable bag and rub the sauce into the chicken to ensure all pieces are coated. Marinate for 2-3 hours in the refrigerator.

Prepare the panko coating. In a medium sized bowl, add panko breadcrumbs and olive oil and toss to mix evenly. Microwave, stirring every 30 seconds, for about 3 minutes total. Once the breadcrumbs turn light golden brown, they're done. Mix in the Frank's Red Hot Seasoning and set aside to cool.

Prepare the egg wash. In another medium sized bowl, whisk eggs, buttermilk, and hot sauce. While whisking, gradually add flour, garlic powder, and Frank's Red Hot Seasoning. Set aside.

Dip the chicken. Remove the chicken tenderloins from the hot sauce to a plate. If they are still coated in an excessive amount of hot sauce, you can pat some off with a paper towl. First dip the chicken into the egg wash, allowing any excess to drip off, then dip it in the panko coating, gently pressing the coating onto the chicken. Remove to a baking sheet lined with a cooling rack.

Freezer instructions (optional). Place the baking sheet with the chicken into the freezer. Once the chicken is completely frozen (about 2-3 hours), remove to a food safe resealable bag such as Stasher or Food Saver. Remove as much air as possible from the bag before returning to the freezer.

Air fry the chicken (from frozen). Pre-heat your air fryer to 360°. Add the chicken to the basket in a single layer (don't overcrowd – do a 2nd batch if you have to!). Air fry for 5 minutes, then flip and increase temperature to 380° degrees and air fry for another 6-8 minutes or until the coating is nicely browned and the chicken cooked through. (Note: if you cut the chicken into nugget size, they will take 3-4 minutes less time to cook from frozen than the tenders.)

Air fry the chicken (from raw). Pre-heat your air fryer to 380°. Add the chicken to the basket in a single layer (don't overcrowd – do a 2nd batch if you have to!). Air fry for 5 minutes, then flip and air fry for another 4-5 minutes or until the coating is nicely browned and the chicken cooked through.