Tutorial: Meal Prep with Protein Bowls!

We don’t eat a lot of meat. Partially because our fridge/freezer is still broken, and it’s getting really expensive. So we’ve been eating more non-meat proteins lately.

This tutorial is more like a choose your own adventure. Depending on your dietary restrictions, food likes and dislikes, and what you have in your pantry and refrigerator will greatly influence how your protein bowls turn out.

The base of your bowl is going to be a grain. We used red and white quinoa, but you can use brown rice, bulgur, Right Rice (which isn’t actually rice), you could use high protein pasta like the kind made with lentils, or if you don’t like any of those you could just use regular pasta, noodles, or white rice. It won’t be as high in protein. We prepared 8-ish cups of quinoa cooked per package directions with vegetable broth.

Your next step is to prep your vegetables. The vegetables will take up the bulk of this dish. Because we get a variety of veggies each week with our Yasukochi Farms CSA box, it was easy to select our veggies. We used onions, carrots, celery, peppers (bell peppers), zucchini, mushrooms, and bok choy. We added cherry tomatoes uncooked directly to the bowls while packing. 

Cut your veggies into bite-size pieces (you want to end up with about 8-10 cups of veggies, and sauté them in about a tablespoon of oil (I love avocado oil, but it’s up to you).

Because you will be re-heating these veggies before serving, cook them until they are al dente, or still slightly crisp. Otherwise, they can get mushy.

I started with the onions, cooking them until translucent, then adding the mushrooms, and cooking the moisture out. After that, add the remaining veggies and cook for 5-10 minutes.

While your veggies are cooking, in a separate pan you’re going to heat 2 tablespoons of oil, your choice. This is where we’re going to cook our protein and sauce. We cooked salmon. The salmon was cut into bite-size pieces and then lightly sautéed in oil until it was about 3/4 of the way cooked.

Then we added a jar of Private Selection tikka masala curry sauce (it’s available at Kroger brand stores). I’m usually not a big fan of premade sauces, but in the case of Indian food, the sauces are so much more financially savvy. I believe the sauce was three dollars or less for the jar, and it tastes delicious. Like restaurant quality mild tikka masala sauce. If you wanna add heat, you can add some chili oil or red pepper flakes. But I don’t recommend doing it while you’re cooking, because it will just infuse it with so much heat.

We cooked the sauce with the salmon pieces for about 10 minutes added bok choy and allow that to cook down for another five minutes.

And now the assembly!

We set out eight of the Rubbermaid storage containers (these are the ones that we use).

 

 

Each container contains:

  • one cup of cooked red and white quinoa
  • one and a half cups of vegetables
  • 2 6-oz ladles full of salmon and sauce

Once the containers had cooled to room temperature lids were put on, and they were stored in the refrigerator. When it is time to eat, we will then to the lids and reheat them in the microwave for 1 1/2 to 2 minutes.

Here are some other options if Salmon Tikka Masala isn’t your bag:

Meat/non-meats (you need 1- 1 1/2 lbs of meat/non-meats for this recipe)

  • ground beef/chicken/turkey
  • lamb chops
  • boneless chicken breasts/boneless thighs
  • beef (cut of your choice)
  • veggie crumbles/other faux meat
  • pollack/tilapia/fish of your choice

Sauce- All of these sauces are pre-made. Feel free to use your own recipe for your favorite sauce.

Kevin’s Sauces has a wide variety of sauces that would be GREAT!

Talk Back: I’d love to hear about your protein bowls- What combination of sauce and veggies would you use?

 

Irresistible Italian TryaBox Opportunity!

 

 

Bring authentic Italian flavors into your kitchen with new Tryazon TryaBox opportunity sponsored by Cucina Antica and Taste Republic. Cucina Antica uses premium, authentic Italian flavors to create award-winning pasta sauces. Each sauce is made with no preservatives and no sugar, water or tomato paste is added. They are gluten-free, vegetarian and Whole30 Approved. Taste Republic is revolutionizing gluten-free food with delicious, wholesome ingredients. The pasta is made fresh and kept in the refrigerated section to maximize freshness. Bring the Italian flavors to your home without the gluten!

We have 100 participant spots open this time and those chosen will receive Cucina Antica Nonna’s Recipe Sauce and a FREE coupon to pick up a fresh package of Taste Republic gluten-free pasta of your choice to sample and review! Learn more and apply here.

 

PinchMe: Sample Tuesday is Coming 10/8/19!

Every time I post about PinchMe, someone says that they miss the window of freebies, so I’ve decided to start posting heads up when I get the emails!

Sample Tuesday is coming up on Tuesday, October 8, 2019, and they’ve got a bunch of amazing new samples you won’t want to miss!

Click here to RSVP to the Official Facebook event to get a reminder on Sample Tuesday and a chance to win 1 of 5 amazing deluxe PINCHme boxes.

P.S. Here’s a sneak peek at some of the samples for you to claim:

  • Moroccanoil Moisture Repair Shampoo & Conditioner
  • Moroccanoil Hydrating Styling Cream
  • Scotch-Brite Glass Cooktop Pads
  • Clorox® Scentiva® Disinfecting Wet Mopping Cloths
  • Garnier SkinActive Fresh-Mix Sheet Mask
  • Barilla Creamy Ricotta & Arugula Pesto
  • Rael Organic Tampons
  • Peace Out Dark Spots
  • Heinz Mayochup Saucy Sauce
  • Move Free Joint Health Ultra Triple Action Tablets
  • Chlorphen-12 Allergy
  • Heinz Tomato Ketchup with a Blend of Veggies

Remember to fill out your advanced profile in order to boost your chances of receiving samples! Don’t forget, the new samples go live on Tuesday 12pm ET!