Tag: dinner

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How to Build a Balanced Meal Prep

round plate with sliced pork tenderloin and diced butternut squash

There are many reasons for meal prep and nutrition is one of the biggest. Nutritionally balanced meal prep leaves you feeling better throughout the day with more energy and a clearer mind. Balancing a single meal or even an entire day can be fairly straightforward but once you start thinking bigger and planning for long term health goals, you’ll want to balance your entire meal prep routine. This is where it can start to get more complicated. We’re here to help. Our focus has always been to provide the best information on nutritional, easy, and affordable meal prep.

Nutritional Basics: Balanced Meal Prep

A nutritionally balanced meal prep can be as easy as setting your daily basic nutrient goals and then aiming to hit the same level everyday. First of all, that can get boring real quick. Second, not every day needs to be the same exact nutrients or foods. Mixing it up can keep you healthy and loving your meal prep rather than burning out worrying about vitamins and calories.

round plate with sliced pork tenderloin and diced butternut squash

If you’re new to meal prep or nutritional planning, keep it simple. Aim for specific nutrients that you want to focus on. Examples of this are high protein or low carbohydrate diets. These are easier to plan. Keep in mind that you still need to balance the rest of your nutrients. To start though, follow some basic guidelines for your weight, age, and any specific dietary needs that you have.

The “Plate” method can be helpful to get started. Simply fill half your plate with non starchy vegetables, a quarter with lean protein, and one quarter with carbohydrate foods like whole grains, starchy vegetables, or fruit.

  • Lean Protein: Essential for muscle repair and growth. Sources include chicken, fish, beans, tofu, and eggs.
  • Carbohydrates: Provide energy. Opt for complex carbs like whole grains, sweet potatoes, and legumes.
  • Fats: Necessary for hormone production and brain health. Choose healthy fats such as avocados, nuts, seeds, and olive oil.
  • Fiber: Important for digestive health. Found in fruits, vegetables, whole grains, and legumes.
  • Vitamins and Minerals: Vital for various bodily functions. Aim for a variety of colorful fruits and vegetables to cover your bases.

Again, don’t get overwhelmed. Focus on balancing each meal and day with these foods. Avoid overly processed, high sodium, or high sugar foods and you’ll be on a good path.

Portion Control

Balancing your meals with the right foods and nutrients is key and so is portion control. Just because it’s healthy doesn’t mean you can’t overdo it. This is especially true if you’re trying to lose weight. Managing your portion sizes is also important. Meal prep containers with separators are a great way to measure quickly although a food scale is a more accurate method.

Recommended Serving Sizes

  • Vegetables: Aim for 2-3 cups of vegetables per meal.
  • Fruits: One medium fruit or 1/2 cup of chopped fruit.
  • Proteins: About 3-4 ounces of cooked lean meat, poultry, or fish (the size of a deck of cards).
  • Grains: 1/2 cup of cooked grains or pasta, or 1 slice of whole-grain bread.
  • Dairy: 1 cup of milk or yogurt, or 1.5 ounces of cheese.

How to Quick Portion Food

  • Protein: A palm-sized portion.
  • Vegetables: Two handfuls.
  • Carbohydrates: A cupped hand.
  • Fats: A thumb-sized portion.

Plan Your Balanced Meal Prep

Create a weekly menu that includes a variety of foods that balance the food types listed above. If you’re aiming for high protein and want to keep count, be sure to weigh your foods and take a minute to do the math at the beginning of the week to know how much of each food you need for each meal. If you’re taking a more zen approach, take an approach like the plate method to each meal and you’ll be fine. Let’s break the day down by meals.

  • Breakfasts:
  • Overnight oats with berries, chia seeds, and almond milk. These are good for fiber, vitamins, and carbohydrates. Early in the day this will help fuel your body and mind.
    • Veggie-packed egg muffins with spinach, bell peppers, and mushrooms. This is a great set of options for higher protein diets. If you plan to workout in the morning, this is a great place to start.

easy sausage egg muffins

Sausage Egg Muffins with Strawberries

We love making these high-protein, low-carb egg muffins for meal prep. This post may contain affiliate links. Please see our privacy policy for details. Why sausage egg muffins are great for weight loss They are high in protein which will help you stay full longer Egg muffins can be an easy way to pack in…

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  • Lunches:
    • Quinoa salad with chickpeas, cherry tomatoes, cucumbers, and feta cheese. These foods are perfect for a light lunch that will pack in the vitamins and healthy fats while balancing the carbohydrates.
    • Grilled chicken breast with roasted sweet potatoes and steamed broccoli. The lean protein and carbohydrates are perfect for active lifestyles.
rectangle plate with corn, avocado, grilled chicken, cherries, cucumbers, and lettuce
  • Dinners:
    • Baked salmon with brown rice and a side of mixed vegetables. Finish the day out with lean protein, healthy carbs, and good fiber for a good night’s rest and gut health.
    • Stir-fried tofu with mixed vegetables and soba noodles. These are also great options for a balanced protein, carb, and fiber meals.
cilantro steak

June 24 Weekly Meal Plan

Welcome aboard if you’re new! Our meal planning tool is your personalized meal prep assistant –  you can tweak your serving sizes or skip some recipe options, it’s all in your hands! Our meal plans are meant to be a guide, so feel free to use all recipes or just a few to get you…

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  • Snacks:
    • Greek yogurt with honey and walnuts. The healthy fats and protein in the yogurt are great while also providing benefits to gut health.
    • Apple slices with peanut butter. This is a super simple snack option that’s not only tasty but also high in protein and vitamins.
round glass containers with yogurt topped with strawberries and mixed nuts

Yogurt with Strawberries and Mixed Nuts

Meal prep our Healthy Yogurt Bowl with Strawberries and Mixed Nuts! Finding a healthy breakfast that’s both delicious and budget-friendly can be a challenge. But fear not, because this recipe makes for a delicious, easy-to-prep morning ritual. Packed with protein-rich yogurt, fresh strawberries bursting with vitamins, and a crunchy medley of mixed nuts, this bowl…

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Ground Turkey Sausage Skillet Dish

ground turkey with asparagus and orange bell peppers

Our skillet ground turkey sausage with asparagus and bell peppers is the answer to your meal prep prayers. Packed with lean protein, vibrant veggies, and budget-friendly ingredients, this dish is perfect for busy professionals who want to eat healthily without sacrificing taste. With just one skillet and a handful of simple ingredients, you can whip up a mouthwatering meal that will satisfy your cravings and fuel your body for success. Get ready to elevate your weeknight dinners with this easy and irresistible recipe!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 231kcal | Carbohydrates: 2g | Protein: 34g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 78mg | Sodium: 364mg | Potassium: 465mg | Fiber: 1g | Sugar: 1g | Vitamin A: 97IU | Vitamin C: 2mg | Calcium: 11mg | Iron: 1mg
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ground turkey with asparagus and orange bell peppers

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Meal Prep Hack:

This ground turkey sausage recipe, which is a fantastic meal prep hack for busy individuals looking to save time and amp up the flavor in their dishes. Preseasoned ground turkey sausage comes packed with all the savory goodness of classic breakfast sausage spices like fennel, sage, and red pepper flakes, instantly adding depth and complexity to any recipe. 

By starting with seasoned ground turkey, you skip the step of measuring and mixing individual spices, making meal prep a breeze. Plus, the addition of these flavorful spices elevates the taste of the dish without the need for extra seasoning, resulting in a delicious and satisfying meal with minimal effort. 

Whether you’re whipping up a quick skillet meal like this one or adding protein to your favorite pasta dish or breakfast scramble, preseasoned ground turkey sausage is a game-changer for easy and flavorful cooking.

ground turkey with asparagus and orange bell peppers

Ingredients You’ll Need

  • Ground Turkey: We chose ground turkey as the star of this dish for several reasons. Firstly, it’s lean and packed with protein, making it a fantastic choice for anyone looking to maintain or build muscle while keeping calories in check. Plus, it’s budget-friendly compared to other protein sources like beef or seafood. By opting for Italian seasoned ground turkey, we’re also adding a burst of savory flavor that perfectly complements the veggies.
  • Asparagus: Ah, the vibrant green hero of this dish! Asparagus not only adds a pop of color to your plate but also brings a wealth of nutrients to the table. It’s rich in vitamins A, C, and K, as well as folate and fiber. Plus, its slightly earthy and nutty flavor pairs beautifully with the other ingredients, adding freshness and crunch to every bite.
  • Bell Peppers: We opted for orange bell peppers not only for their sweet and tangy flavor but also for their nutritional benefits. Bell peppers, in all their colorful glory, are loaded with vitamin C, which supports immune function and collagen production. They also add a satisfying crunch and sweetness to the dish, balancing out the savory flavors of the turkey and spices.
  • Red Onion: Red onions bring a subtle sweetness and depth of flavor to the skillet. They’re not only delicious but also packed with antioxidants and anti-inflammatory compounds. Plus, they’re incredibly budget-friendly and add a pop of color to the dish. Sliced thinly and sautéed until soft, they meld beautifully with the other ingredients, creating a symphony of flavors.
ground turkey with asparagus and orange bell peppers

How to Make Meal Prep Ground Turkey Recipe with Vegetables

  • Cut those asparagus spears into cute little strips and slice up your vibrant bell peppers and red onions. We’re talking prep that’s as easy as Sunday morning!
  • Heat up a skillet with a drizzle of olive oil over medium-high heat. Toss in those lovely red onions and let them sizzle until they soften and perfume your kitchen with their sweet aroma. Next up, add your Italian seasoned ground turkey and sprinkle it with a dash of salt and garlic powder. Stir, stir, stir until that turkey is cooked through and beautifully golden brown.
  • Now, here comes the green goodness! Add in your crisp asparagus strips and those colorful bell pepper slices. Stir everything together and let them mingle and soften in the skillet for about 3 to 5 minutes. We’re talking about veggies so vibrant, they’ll make your taste buds do a happy dance!
  • Once everything is cooked to perfection, dish up this delightful medley onto plates or into meal prep containers if you’re planning ahead for the week. This dish is ready to fuel your body and soul with wholesome goodness!

Reference the recipe card below for detailed instructions.

ground turkey with asparagus and orange bell peppers

Pairing Tips

  • Fresh Fruit: Round out your meal with some fresh fruit for dessert or a refreshing side. Sliced strawberries, pineapple chunks, or mixed berries are all great options that add a touch of sweetness and natural vitamins to your meal.
  • Cheese Plate: Create a cheese plate with an assortment of cheeses such as aged cheddar, creamy brie, and tangy goat cheese. The rich and varied flavors of the cheeses complement the savory tones of the turkey sausage and add a touch of elegance to your meal.
  • Herb-infused Rice: Serve the skillet meal alongside a fragrant herb-infused rice, such as parsley and lemon zest rice or cilantro-lime rice. The vibrant herbs and citrusy flavors of the rice provide a refreshing contrast to the hearty sausage and vegetables.
Ground Turkey and Asparagus

Ground Turkey Sausage and Asparagus Skillet

Whip up a flavorful and nutritious meal with this easy skillet ground turkey sausage featuring vibrant asparagus and bell peppers, perfect for busy professionals seeking a tasty and hassle-free dinner solution!
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 231 kcal

Equipment

  • knife
  • cutting board
  • skillet
  • spatula

Ingredients
  

  • 10 oz italian seasoned ground turkey
  • 12 each asparagus spears
  • 1 each orange bell pepper (sliced)
  • 1/4 cup red onion (sliced)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Cut the asparagus in 2 inch strips. Slice the bell peppers and onions into strips
  • Add oil to a skillet on medium high heat and saute the red onions until they soften. Next, add the ground turkey and season with salt and garlic powder. Continue to stir the turkey until it is fully cooked and golden brown (about 8 to 10 minutes)
  • Then, add the asparagus and bell peppers and stir until they soften (about 3 to 5 minutes)

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 231kcalCarbohydrates: 2gProtein: 34gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.03gCholesterol: 78mgSodium: 364mgPotassium: 465mgFiber: 1gSugar: 1gVitamin A: 97IUVitamin C: 2mgCalcium: 11mgIron: 1mg

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Frequently Asked Questions

Can I use a different type of ground meat?

Absolutely! While this recipe calls for Italian seasoned ground turkey, you can easily substitute it with ground chicken, beef, or even plant-based alternatives like tofu or tempeh for a different flavor profile.

How can I prevent the asparagus from overcooking?

To prevent the asparagus from becoming too soft, add it to the skillet towards the end of the cooking process, after the ground turkey is fully cooked. This will allow the asparagus to cook just until tender-crisp, maintaining its vibrant color and texture.

Can I freeze this dish?

Yes, you can! This recipe freezes well. Allow the cooked skillet meal to cool completely before transferring it to freezer-safe containers or zip-top bags. It can be stored in the freezer for up to 2-3 months. Just remember to thaw it overnight in the refrigerator before reheating.

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Pasta Meal Prep

shrimp-with-pesto-zoodles

Pasta gets a bad rap, as do most carbs in general. In reality carbohydrates, specifically those made of whole wheat grains, have amazing benefits from being a great source of energy, as well as, fiber to help with our body’s normal daily process. Pasta meal prep is a convenient and delicious way to ensure that you have satisfying meals to get you through the week. 

Quick pasta meal prep options

There are numerous nutritious ways to meal prep pasta without compromising on taste. One of those ways is microwaveable pasta; there are a variety of pastas available in a microwave safe package and ready to easily eat in one minute. By pairing your pasta with some seasoning, protein of choice, veggie, and sauce you have the makings of a great versatile meal prep. 

Another great trick is investing in a microwave pasta cooker; these are easy to come by and will usually run you about ten dollars. The nifty thing about these containers is you can take your shelf-stable pasta, add a little water and turn a stove top classic into a quick and easy microwave pasta meal prep.

Pasta meal prep as a side

Meal prepping pasta as a side can introduce a lot of flexibility into your already busy schedule, pasta is kid friendly and provides variations in your meals that your family will love. Mac and cheese for instance is a great side option, making a double batch on the stove-top will be sure to help dinner stretch throughout the week. Some great pasta cooking tips are: 

sausage pumpkin pasta

  • Season your pasta 

  • Allow your water to reach a boil first 

  • Continue to stir your pasta throughout the cooking process

  • Taste your pasta as you prepare

  • Learn the best pasta shape to pair with your dish ie: short cut pastas are great for soups where as long noodles are best served in creamy sauces

Another way to incorporate nutrition into your pasta meal prep that you and your family will love is by hiding veggies throughout your pasta dish or even in your sauce. Roasted tomatoes, bell peppers, or broccoli make fibrous and filling additions to toss into your pasta dish. This is a fantastic approach for anyone who dislikes vegetables. The sauce can cover the flavor and texture of veggies while keeping the nutrition intact.

Pasta meal prep is great for family gatherings or events as pasta can best be served hot or cold. A great cold side dish option is pasta salad, using the tips above you can cook your pasta to perfection and add in different toppings and dressings to create a dish that everyone will love. You can also go with a heated classic such as; pasta noodles tossed in olive oil, and who doesn’t love a little added sprinkle of parmesan cheese?

Gluten-Free pasta options

shrimp-with-pesto-zoodles

Despite popular belief there are numerous pasta options and pasta substitutes out there for people of all dietary needs. People who strictly follow a gluten-free diet can also enjoy pasta meal prep by getting a little creative with ingredient swaps. One of my favorite dry pasta options are pastas made from lentils or chickpeas. The best part is the prep does not differ from traditional dry pasta and the taste is virtually the same. 

Fresh vegetables can provide a nutritious and gluten-free alternative to flour pasta noodles. By making veggies such as spaghetti squash and zucchini the star of the show, you can take your favorite pasta meal prep inspired dish and create something delicious to add to your weekly rotation. 

More tips on how to meal prep your pasta noodles

  • Pasta noodles typically last 3-5 days in the fridge

  • Pasta is best stored separately from sauces 

  • When reheating pasta noodles add sauce or a drizzle of olive oil or water to keep the dish from drying out

  • You can reheat your pasta noodles in a saute pan, add a little bit of olive oil or water and continuously stir until warm

  • Pasta meant for reheating can be slightly undercooked this will help it keep its form after reheating

Pasta meal prep, whether they’re the center of attention, a side dish, or even a nutritious gluten free option, are a great versatile option for people running low of time throughout the week, taking a few minutes once or twice per week you can enjoy the convenience of satisfying and quick meals to meet all your dietary needs. 

Being creative with your protein, vegetables, sauces, and seasonings you can take easy pasta meal prep and turn it into a truly savory experience while saving you time, this way you can spend your time doing the things that matter, like sitting around the dinner table enjoying conversations with your loved ones.

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Pan-Fried Honey Turmeric Pork Chops

Pan-fried pork with rutabaga and beet leaves

Hey there, busy bees! Are you looking for a meal prep idea that ticks all the boxes of being healthy, delicious, and super convenient? Look no further than my Honey Turmeric Pan-Fried Pork Chops with Rutabaga and Beet Leaves recipe. The combination of ingredients in this recipe not only maximizes the flavor profile but also ensures a balanced nutritional intake. The spices add depth and a wealth of health benefits, while the main components—pork, rutabaga, apples, and beet leaves—provide a good mix of protein, carbs, and fiber.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 559kcal | Carbohydrates: 41g | Protein: 32g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 19g | Trans Fat: 0.1g | Cholesterol: 90mg | Sodium: 1048mg | Potassium: 1509mg | Fiber: 8g | Sugar: 27g | Vitamin A: 2464IU | Vitamin C: 64mg | Calcium: 149mg | Iron: 3mg
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Pan-fried pork with rutabaga and beet leaves

Why You’ll Absolutely Love This Pan-Fried Pork Recipe:

  • Packed with Flavor: Each bite of these pork chops brings a burst of sweet honey and earthy turmeric, perfectly balanced by a touch of ginger and garlic. Paired with the savory-sweetness of rutabaga and apple hash, this dish delivers gourmet flavors right to your kitchen.
  • Nutrient-Dense: We’re talking lean protein from the pork chops and a heap of vitamins and minerals from the beet leaves and rutabaga. This meal doesn’t just taste good—it’s good for you!
  • Super Easy to Prep: Whether you’re a meal prep pro or just getting started, this recipe is straightforward. Spend a little time prepping and cooking on Sunday, and you’ll have a couple of days’ worths of meals ready to go.
  • Customizable: Can’t find beet leaves? No problem! Swap them out for kale, spinach, or Swiss chard. This recipe is forgiving and flexible, letting you use what you have on hand.
  • Budget-Friendly: This meal won’t break the bank. It uses simple ingredients that are often on sale and can be found in most grocery stores, making it perfect for keeping your finances in check without sacrificing taste or quality.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are a great source of lean protein, essential for muscle repair and growth. They’re relatively inexpensive and very versatile, allowing for a variety of seasonings and cooking methods.
  • Turmeric Powder: Turmeric is known for its anti-inflammatory properties, thanks to the compound curcumin. It adds a warm, earthy flavor and a beautiful golden color to the dish, enhancing the visual appeal and health benefits.
  • Ginger Powder:  Ginger adds a spicy, zesty kick to the pork chops. It’s also celebrated for its digestive and anti-inflammatory benefits, making it a great addition to a meal intended to be both flavorful and health-supportive.
  • Garlic Powder: Garlic powder offers a convenient way to infuse the dish with rich, savory notes. Garlic is also known for boosting the immune system and enhancing heart health, adding another layer of nutritional value.
  • Honey: Honey brings a natural sweetness that balances the earthiness of the turmeric and the heat of the ginger. It helps create a beautiful caramelized crust on the pork chops when seared. Besides its taste, honey is also favored for its antioxidant properties.
  • Rutabaga: This root vegetable is a budget-friendly powerhouse packed with fiber, vitamin C, and potassium. Its mild, sweetly earthy flavor makes it a perfect base for absorbing the spices in the hash.
  • Red Apple: Apples add a sweet, crisp contrast to the earthy rutabaga. They also contribute additional fiber and vitamin C to the dish, enhancing its nutritional profile without adding significant cost.
  • Cinnamon Powder: Cinnamon not only pairs wonderfully with apples but also brings its own health benefits, including blood sugar regulation. Its sweet and warm flavor complements the savory elements of the meal, tying the hash together beautifully.
  • Beet Leaves: Often discarded, beet leaves are a nutritious and economical choice. They are rich in vitamins A, C, and K, and add a vibrant color and a slightly bitter contrast to the sweet and savory flavors of the rest of the dish.
Pan-fried pork with rutabaga and beet leaves

How to Meal Prep Honey Turmeric Pork Chops

  1. Pre-heat your oven to 400F. Toss the peeled and diced rutabaga with the diced apple, spices, and olive oil. Spread them on a sheet pan and roast in the oven for 20 minutes until tender and caramelized.
  2. Season and Sear: While your hash is roasting, season the pork chops with turmeric, ginger, garlic, salt, and pepper. Drizzle them with honey and a touch of olive oil. Heat a sauté pan on medium-high and sear each chop for about 4-5 minutes per side, until fully cooked and juicy to an internal temperature of 145F.
  3. In the same pan used for pork chops, add a little more oil if needed and throw in the chopped beet leaves. Sauté them until they wilt, seasoning with garlic powder and salt.

Reference the recipe card below for detailed instructions.

Pan-fried pork with rutabaga and beet leaves

Ingredient Swap Tips:

  • Pork Alternatives: If pork isn’t your preference or you want something lighter, chicken breasts or thighs can be a great substitute. Adjust cooking times accordingly.
  • Root Vegetable Varieties: No rutabaga? Try sweet potatoes, parsnips, or carrots for your hash. These are all excellent at absorbing flavors and add their own unique sweetness to the dish.
  • Different Greens: If beet leaves are hard to find, kale, spinach, or Swiss chard are perfect substitutes. Each brings a different nutrient profile and slight variations in flavor.
  • Apple Alternatives: Pears can replace apples in the hash for a similar texture with a slightly different sweetness.
Pan-fried pork with rutabaga and beet leaves
Pork Chops

Honey Turmeric Pork Chops with Rutabaga and Beet Leaves

Savor the sweet and savory delight of honey turmeric pan-fried pork chops served alongside a warmly spiced rutabaga and apple hash with sautéed beet leaves, creating a balanced and nutritious meal perfect for busy weeknights.
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 559 kcal

Equipment

  • knife
  • cuting board
  • saute pans
  • tongs
  • spatulas
  • sheet pan
  • oven

Ingredients
  

Pork Chops and Seasonings

  • 2 pork chops (6 oz each)
  • 1/4 tsp turmeric powder
  • 1/4 tsp ginger powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp honey
  • 1 tbsp olive oil

Rutabga and Apple Hash

  • 1 rutabaga (peeled and diced)
  • 1 red apple (diced)
  • 1/4 tsp garlic powder
  • 1/4 tsp cinnamon powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Beet leaves

  • 2 cups beet leaves (chopped)
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

Rutabaga and Apple Hash

  • Pre-heat the oven to 400F. Peel the rutabaga and dice into small squares. Dice the apple in a similar size
  • Season the rutabaga and apples and coat them with olive oil. Place them on a sheet pan and bake them in the oven for 20 minutes.

Pork Chops

  • Next, season the pork chops with the spices and coat with honey and olive oil.
  • Heat an saute pan on medium high heat and sear the pork chop on each side for about 4 to 5 minues until it is fully cooked and the juices run clear

Beet leaves

  • After you have cooked the pork, use the same pan to saute the beet leaves. Add oil and saute the leaves until they wilt. Season with salt and garlic powder
  • Note: if you can't find beet leaves, you can substitute them with any other type of greens such as kale, spinach, or swiss chard

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 
 
 

Nutrition

Calories: 559kcalCarbohydrates: 41gProtein: 32gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 90mgSodium: 1048mgPotassium: 1509mgFiber: 8gSugar: 27gVitamin A: 2464IUVitamin C: 64mgCalcium: 149mgIron: 3mg

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Frequently Asked Questions

Is this meal suitable for freezing?

The pork chops can be frozen after cooking, as can the rutabaga and apple hash. However, beet leaves are best enjoyed fresh, as their texture can become quite soggy upon thawing. If you must freeze the entire meal, consider swapping the beet leaves for another green like spinach, which freezes better.

Can I cook the pork chops on the grill?

Absolutely! Grilling the pork chops can add a delightful smoky flavor to the dish. Just make sure to still marinate them as per the recipe, and keep an eye on them as honey can burn if exposed to high heat for too long.

What is the best way to store the leftovers?

Store the pork chops, rutabaga and apple hash, and beet leaves in separate airtight containers in the refrigerator for up to 3-4 days. Keeping them separate helps maintain their distinct textures and flavors upon reheating.

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Honey Lemon Chicken Stir Fry

Chicken Stir Fry with Bok Choy and Bell Peppers

Hey, busy foodies! Are you ready to whip up something absolutely delicious, super easy, and totally budget-friendly? Let’s get your meal prep game on with a fantastic Honey Lemon Chicken Stir Fry that’ll make your tastebuds sing and keep your wallet happy. This dish is a perfect blend of tangy, sweet, and savory flavors that come together faster than you can say “yum”!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 530kcal | Carbohydrates: 28g | Protein: 33g | Fat: 33g | Saturated Fat: 8g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 14g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1719mg | Potassium: 866mg | Fiber: 3g | Sugar: 22g | Vitamin A: 6887IU | Vitamin C: 132mg | Calcium: 147mg | Iron: 3mg
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Chicken Stir Fry with Bok Choy and Bell Peppers

The PrepYoSelf Newsletter

Why You’ll Love This:

  • Quick & Easy: Less than 30 minutes and your meal prep for a few days is sorted.

  • Flavor-packed: Each bite is a blend of honey sweetness, zesty lemon, and just the right kick from the chili flakes.

  • Healthy & Satisfying: Packed with protein-rich chicken and fiber-loaded veggies, it’s balanced, filling, and keeps you charged.

  • Quick Cleanup: Since this recipe requires just a wok or large skillet, you won’t have a pile of pots and pans to clean up afterward. This one-pan wonder not only simplifies cooking but also makes cleanup a breeze, so you can enjoy your meal and your evening without the looming dread of dishes.

  • Perfect for All Seasons: The light and zesty flavors of lemon and honey make this dish refreshing enough for summer, while the hearty addition of chicken and warming spices like garlic and chili flakes make it comforting in the colder months. It’s a versatile recipe that adapts to any season.

Chicken Stir Fry with Bok Choy and Bell Peppers

Ingredients you’ll need for this Chicken Stir Fry

  • Chicken Thighs: Chicken thighs are chosen for their juiciness and flavor, which surpass that of chicken breasts. They are also more affordable and forgiving during the cooking process, remaining tender and moist. Rich in protein, they provide the necessary nutritional value to keep you satiated and energized.

  • Red Bell Pepper: These add a sweet, almost fruity component to the stir fry. Not only do they bring vibrant color to the dish, but they’re also packed with vitamins A and C, which are great for immunity and skin health. Red bell peppers are relatively inexpensive, especially when bought in season or on sale, and contribute to the budget-friendly nature of the recipe.

  • Bok Choy: This leafy green is a staple in Asian cuisine and brings a subtle peppery flavor to the dish. It’s an excellent source of vitamins K, C, and A, and adds fiber to the meal, enhancing digestive health. Bok choy is also typically cheaper than other leafy greens like kale and spinach, making it a cost-effective option for adding volume and nutrition.

  • Green Onions: These add a mild, crunchy onion flavor that isn’t overpowering. Green onions are inexpensive and work as a flavorful garnish that enhances the visual appeal and taste complexity of the dish.

  • Olive Oil & Sesame Oil: Olive oil is used for its health benefits and high smoke point, making it ideal for stir-frying. Sesame oil, on the other hand, is used sparingly for its intense flavor. Just a drizzle adds a nutty aroma and richness that elevates the dish from simple to special without adding much to the cost.

  • Honey and Lemon Juice: These ingredients are key to creating the sweet and tangy profile of the sauce. Honey brings natural sweetness, balancing the zesty lemon juice that provides a refreshing burst of flavor, which can invigorate the palate. Both are affordable and packed with health benefits—lemon juice for its vitamin C and honey for its antioxidants.

  • Soy Sauce: This adds the umami flavor, depth, and saltiness to the sauce, eliminating the need for additional salt. It’s a staple in Asian cooking and very budget-friendly, especially when bought in larger quantities.

  • Garlic Powder and Red Pepper Chili Flakes: These spices introduce heat and complexity to the stir fry. Garlic powder offers a convenient and milder alternative to fresh garlic, and chili flakes add a manageable heat that can be adjusted to taste. Both are inexpensive and have a long shelf life, making them pantry essentials for adding flavor without fuss.

Chicken Stir Fry with Bok Choy and Bell Peppers

How to Meal Prep Honey Lemon Chicken Stir Fry

  1. Start with the sauce because, let’s face it, that’s where the magic happens! In a small bowl, dissolve the cornstarch in water. Stir in soy sauce, lemon juice, honey, garlic powder, and chili flakes. Mix until smooth and set aside to mingle those flavors.

  2. Heat a wok or large skillet over medium-high heat and drizzle in the olive oil. Toss in those chicken chunks and let them sizzle! Cook for about 6 to 7 minutes, turning occasionally, until they’re beautifully golden and cooked through to 165°F. Patience here — that perfect sear adds so much flavor!

  3. Throw in the red bell pepper and bok choy to the party. Stir fry these crunchy delights for about 3 to 4 minutes until they just start to soften but still retain some bite. We’re all about textures!

  4. Pour that delightful honey lemon soy sauce over your chicken and veggies. Keep everything moving in the wok for another 2 to 3 minutes until the sauce thickens and gloriously coats everything. This is where it all comes together!

  5. Sprinkle with sesame oil and give it a final stir. This last drizzle is like adding a splash of magic, enhancing the flavors to their peak!

  6. Top off with chopped green onions for a fresh, colorful finish. There! You’ve got a mouth-watering dish that’s ready to divide into containers for the week ahead or serve up right now for a satisfying meal.

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with Bok Choy and Bell Peppers

Meal Prep Tips and Pairing Tips for Honey Lemon Chicken Stir Fry

  • Double the sauce recipe: If you’re a fan of extra saucy stir-fry, cook a larger batch. It freezes well, so you can always have some on hand for a quick meal fix! It goes well with any stir fry dish.

  • Grains: Serve your Honey Lemon Chicken Stir Fry over a bed of brown rice, jasmine rice, or even quinoa for a hearty and fulfilling meal. These grains complement the Asian flavors of the dish and provide a good source of complex carbohydrates.

  • Noodles: Pairing this stir fry with noodles can make for an exciting meal. Consider options like soba noodles, udon, or even whole wheat spaghetti. Toss the noodles with some of the stir fry sauce for extra flavor.

  • Soup: Start your meal with a miso soup or a clear vegetable soup. These light soups can act as a great appetizer without overshadowing the main dish.

  • Appetizers: If you’re turning the stir fry into a more elaborate meal, consider simple appetizers like spring rolls, edamame, or dumplings. These can be prepared ahead and quickly served alongside your main dish.

Chicken Stir Fry with Bok Choy and Bell Peppers

Honey Lemon Chicken Stir Fry

Enjoy a quick and delightful meal with this Honey Lemon Chicken Stir Fry recipe, featuring juicy chicken thighs, crisp bell peppers, and bok choy, all tossed in a tangy honey lemon soy sauce, ready in just 30 minutes
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Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 530 kcal

Equipment

  • knife
  • cutting board
  • wok
  • spatula

Ingredients
  

  • 12 oz boneless chicken thighs
  • 1 red bell pepper (cubed)
  • 3 cups bok choy (chopped)
  • 1/4 cup green onions (chopped)
  • 1 teaspoon olive oil
  • 1 teaspoon sesame oil

Honey Lemon Soy Sauce

  • 1/4 cup water
  • 1 teaspoon cornstarch
  • 3 tablespoon soy sauce
  • 2 tablespoon honey
  • 2 tablespoon lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon red pepper chili flakes

Instructions
 

  • In a small bowl, mix together the corn starch and water. Then add the soy sauce, lemon juice, honey, garlic powder, and red pepper chili flakes and mix it well. Set the sauce aside.
  • Next, cut the chicken thighs in one inch chunks.
  • Add olive oil to a heated wok on medium high heat and add the chicken. Sear the chicken on all sides and cook it for about 6 to 7 minutes until it reaches an internal temperature of 165F.
  • Then, add the bell peppers and bok choy and stir fry it for about 3 to 4 minutes until they soften.
  • Finally, pour in the honey lemon soy sauce and stir everything around for about 2 to 3 minutes until the sauce thickens. In the end, sprinkle everything with sesame oil for extra flavor.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 530kcalCarbohydrates: 28gProtein: 33gFat: 33gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 167mgSodium: 1719mgPotassium: 866mgFiber: 3gSugar: 22gVitamin A: 6887IUVitamin C: 132mgCalcium: 147mgIron: 3mg

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Frequently Asked Questions

What can I substitute for honey in the sauce?

If you prefer not to use honey, maple syrup or agave nectar are excellent alternatives. These will maintain the sweetness balance while offering their unique flavors.

What other types of protein can I use in this recipe?

Besides chicken, you can use beef strips, pork loin slices, shrimp, or even fish like salmon or tilapia. Each protein choice brings its unique flavor and might need slight adjustments in cooking time.

What are the best ways to add a crunchy texture to this stir fry? 

For an added crunch, you can toss in some roasted peanuts or cashews just before serving. Alternatively, adding water chestnuts or bamboo shoots during the cooking process can also provide a nice contrast to the tender chicken and vegetables.

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Chinese Food Meal Prep

glass meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

Chinese food meal prep is one of the best options for busy people looking to eat healthy on a budget. We’ve already covered Asian food meal prep overall, but there is so much depth to each cuisine, so we’re deep-diving into Chinese food meal prep.

Chinese cuisine’s vibrant flavors and variety of dishes offers huge potential for meal prepping. 

Chinese food meal prep can typically be made with inexpensive ingredients such as rice, noodles, tofu, and vegetables. Asian grocery stores also often provide options to buy in bulk which can save a lot of money and cut down on packaging trash. Consider whether or not you have the space to efficiently and comfortably store the ingredients though. The last thing you want to do is spend money on a big bag of rice only to find yourself with so much you’ll never use it all. You can still use rice for non-Chinese dishes so compile a list of recipes that you want to try and buy rice accordingly.

The drag of meal prep for many people is burning out on the same recipes after eating them week in and week out. Chinese food meal prep is a great way to open a door to a world of diverse recipes while using similar ingredients (sometimes). From stir-fries to steamed dishes to soups and dumplings, there are tons of options. 

Beef Stir Fry with Squash Noodles

When picking a recipe you do need to consider which recipes will store or travel well. Dishes like stir-fries, fried rice, and soups can be easily reheated without compromising their flavor or texture, making them ideal for meal prepping.

Chinese food meal prep can also be quick and easy with only a little time actually cooking. Stir-fries, for example, come together in a matter of minutes and can be made in large batches.

Chinese cuisine emphasizes a balance of flavors and incorporates plenty of vegetables, lean proteins, and whole grains. Many traditional Chinese dishes are low in fat and calories with a good balance of nutrients. More American style Chinese recipes that are covered in sauce can be high in calories, sugar, and salt. Cooking more healthy chinese recipes or by altering unhealthy recipes with low sodium or low sugar sauces you can eat well on a diet. You can also consider removing elements and eating a more deconstructed version that focuses more on the protein and veggies rather than the fried or saucy components.

Breaking down Chinese food meal prep even further we can look at variations in cuisine from North China to South China.

South China Food Meal Prep

Cantonese cuisine, which originates from the Guangdong province in Southern China, has had a significant influence on Southern cuisine as a whole. Cantonese dishes are known for their use of fresh seafood and subtle seasoning.

glass meal prep containers with egg rolls, sliced green cucumber, and shredded red cabbage

Southern Chinese recipes are more focused on rice as a base reflecting a warmer climate perfect for rice cultivation. Rice is often served as a side to compliment a dish or as part of the preparation like in stir-fries. Rice can be great for meal prepping especially if you have a rice cooker and can prep the veggies and proteins ahead and time and simply pair it with fresh rice. 

This cuisine typically features lighter and fresher flavors focusing on the natural taste of the ingredients. Seasoned with soy sauce, rice vinegar, ginger, and garlic, but balanced so as to not mask the natural flavors. Finding healthy options for soy sauce is a great way to eat healthy without compromising the recipe’s taste.

You may recognize such famous Southern Chinese recipes such as dim sum, roast duck, and sweet and sour pork. All delicious and very different within the same cuisine. Southern Chinese food meal prep is great for fresh lunches and dinners that are totally unique.

Northern Chinese Food Meal Prep

The imperial cuisine of the Ming and Qing dynasties influenced Northern Chinese recipes with elaborate presentations and the use of high-quality ingredients. 

Northern Chinese recipes tend to use wheat as their base such as noodles, dumplings, and steamed buns. The cooler climates of the north are more conducive to wheat cultivation and heartier meals.

The flavors of Northern Chinese food meal prep are more robust and hearty, often featuring rich sauces. Just like the south, most dishes are seasoned with soy sauce, vinegar, ginger, and garlic. Different from the south though, this cuisine uses these ingredients to enhance the savory flavors of the rest of the dish.

Many Northern Chinese dishes are well known around the world like  Peking duck, Mongolian hot pot, and jianbing. The steamed buns are often a popular choice with their rich flavors inside, bouncy bun exterior, and ease of eating.. 

Whether you are picking recipes from North or South China or you’re making variations of more American-style dishes, remember to have fun with them. Having fun with new recipes is one of the most important ways to enjoy them, even if your cooking skills need some practice. Try starting with some of our Chinese food meal prep recipes for a healthy and quick option.

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Air Fryer Chicken Wings in Red Pepper Sauce

chicken wings in a red pepper sauce

Get ready to elevate your meal prep game with these irresistible Air Fryer Chicken Wings in a delectable red pepper sauce! Bursting with flavor and goodness, this recipe is perfect for busy individuals who crave restaurant-quality taste without compromising on health or budget. With just a handful of simple ingredients, you can whip up a batch of crispy, juicy wings that are sure to impress. The combination of smoky roasted red peppers, tangy Tabasco sauce, and savory Parmesan is guaranteed to steal the show!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 450kcal | Carbohydrates: 5g | Protein: 32g | Fat: 34g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Trans Fat: 0.3g | Cholesterol: 120mg | Sodium: 2105mg | Potassium: 393mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 897IU | Vitamin C: 50mg | Calcium: 203mg | Iron: 2mg
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chicken wings in a red pepper sauce

Why We Love These Air Fryer Chicken Wings

  • Flavor Explosion: These wings are coated in a mouthwatering red pepper sauce that’s packed with flavor. With a perfect balance of smokiness from the roasted red peppers and a kick of heat from the Tabasco sauce, every bite is a flavor explosion that rivals your favorite takeout joint.
  • Crispy Perfection: Thanks to the magic of the air fryer, these wings come out perfectly crispy on the outside while remaining juicy and tender on the inside. That irresistible crunch is on par with the best wings you’ve ever ordered – no deep frying required!
  • Healthier Option: Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!
  • Convenience Factor: Let’s face it – sometimes, the thought of ordering takeout can be tempting simply because it’s easy. But with this recipe, you can enjoy restaurant-quality wings in the comfort of your own home, and it’s just as convenient! Plus, with a little bit of meal prep, you can have these wings ready to go whenever hunger strikes.
  • Customizable and Budget-Friendly: One of the best things about making your own wings at home is that you can customize them to your heart’s content. Whether you want to adjust the level of spiciness, swap out the cheese for your favorite variety, or experiment with different dipping sauces, the possibilities are endless! Plus, buying ingredients in bulk and meal prepping saves you money in the long run, making this homemade meal a budget-friendly option compared to constantly ordering takeout.

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Ingredients You’ll Need

  • Chicken Wings: These are the star of the show! Chicken wings are not only delicious but also an affordable protein option. They’re juicy, flavorful, and perfect for soaking up all the delicious sauce. Plus, they’re a great source of lean protein, making them a healthy choice for satisfying your hunger.
  • Roasted Red Pepper: The roasted red pepper serves as the base for our flavorful sauce. It brings a rich, smoky sweetness to the dish that complements the savory chicken perfectly. Using jarred roasted red peppers is not only convenient but also budget-friendly compared to buying fresh peppers and roasting them yourself. Plus, red peppers are loaded with vitamins and antioxidants, adding a healthy boost to your meal.
  • Tabasco Sauce: Tabasco sauce adds a kick of heat and tanginess to the red pepper sauce. It’s a pantry staple that packs a punch of flavor without adding extra calories or fat. A little goes a long way, so it’s a cost-effective way to add bold flavor to your dish.
  • Shredded Parmesan Cheese: Parmesan cheese adds a creamy, cheesy richness to the sauce while also providing a hint of saltiness. Using shredded Parmesan is a budget-friendly alternative to other cheeses, and a little goes a long way in terms of flavor. Plus, Parmesan cheese is lower in fat compared to other cheeses, making it a healthier choice.
  • Paprika, Garlic Powder, Salt, and Pepper: These seasonings are the backbone of flavor for the chicken wings. Paprika adds a subtle smokiness, garlic powder brings aromatic depth, and salt and pepper enhance the overall taste. Using a combination of spices allows you to create a complex flavor profile without relying on excessive amounts of salt or fat, keeping the dish both delicious and healthy.
  • Olive Oil: Olive oil is used to coat the chicken wings before air frying, helping to crisp them up and lock in moisture. It’s a heart-healthy fat that adds richness to the dish without weighing it down. Using a small amount of olive oil keeps the dish light and healthy while still achieving that crave-worthy crispy texture.
chicken wings in a red pepper sauce

How to Meal Prep Air Fryer Chicken Wings

  1. First up, let’s get that flavorful red pepper sauce ready. In your trusty blender, combine the roasted red pepper (including the oil from the jar) and Tabasco sauce. Blend it up until it’s beautifully smooth. Set this tasty sauce aside for later.
  2. Now, onto the star of the show – the chicken wings! In a mixing bowl, toss your chicken wings with paprika, garlic powder, salt, pepper, and a drizzle of olive oil. Make sure those wings get coated in all those delicious seasonings.
  3. Pop those seasoned wings into your air fryer basket and cook them at 360°F for about 22-23 minutes. We’re aiming for that perfect golden crispiness, so keep an eye on them!
  4. Once your wings are cooked to crispy perfection, transfer them to a mixing bowl. Now, here’s where the magic happens – toss those wings in the red pepper sauce you made earlier, along with a generous sprinkle of shredded parmesan cheese. Coat those wings until they’re glistening with flavor.
  5. Want to add a fresh, crunchy element to your meal? Serve up your saucy wings with a side of veggie sticks like celery or carrots, or even a crisp side salad. It’s the perfect complement to these savory delights!

Reference the recipe card below for detailed instructions.

chicken wings in a red pepper sauce

Meal Prep Tips for Air Fryer Chicken Wings

  • Corn on the Cob: Roast or grill some corn on the cob as a tasty and seasonal side dish. The sweetness of the corn pairs beautifully with the savory flavors of the wings.
  • Crispy Potato Wedges: Whip up some crispy potato wedges seasoned with herbs and spices for a delicious and satisfying accompaniment to your wings. They’re sure to be a crowd-pleaser!
  • Roasted Vegetables: Opt for budget-friendly seasonal vegetables like broccoli, cauliflower, zucchini, and bell peppers. Simply toss them with olive oil, salt, and pepper, then roast them in the oven alongside your chicken wings for a nutritious and flavorful side dish.
  • Mixed Bean Salad: Create a colorful mixed bean salad using affordable canned beans such as black beans, chickpeas, and kidney beans. Toss them with diced bell peppers, onions, cilantro, and a simple vinaigrette for a protein-packed side dish that’s both nutritious and budget-friendly.
  • Greek Yogurt Dip: Whip up a quick and creamy Greek yogurt dip seasoned with garlic, lemon juice, and herbs like dill or parsley. Greek yogurt is high in protein and low in fat, making it a healthier alternative to traditional sour cream-based dips. Serve it alongside your wings for a refreshing contrast to the spicy sauce.
  • Quinoa Salad: Prepare a simple quinoa salad by combining cooked quinoa with diced cucumbers, cherry tomatoes, red onion, and fresh herbs like parsley or mint. Dress it with a squeeze of lemon juice and a drizzle of olive oil for a light and refreshing side dish that’s packed with protein and fiber.
chicken wings in a red pepper sauce
chicken wings in a red pepper sauce

Air Fryer Wings with Red Pepper Sauce

Juicy air-fried chicken wings tossed in a zesty roasted red pepper sauce, sprinkled with Parmesan cheese, perfect for a budget-friendly, healthy meal prep option bursting with flavor!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 28 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 450 kcal

Equipment

  • Air Fryer
  • blender
  • mixing bowl

Ingredients
  

  • 6 chicken wings
  • 6 oz roasted red pepper (in a jar)
  • 2 tablespoons tabasco sauce
  • 1/4 cup shredded parmesan chesee
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • In a blender, add the roasted red pepper and tobasco sauce (including the oil in the jar) and blend it until it is a smooth sauce. Set it aside until the chicken is cooked.
  • In a mixing bowl, add the chicken wings and season it with paprika, garlic powder, salt, and pepper. Make sure it gets fully coated with olive oil.
  • Place the chicken in the air fryer and cook it at 360F for 22-23 minutes until it reaches an internal temperature of 165F.
  • Once the chicken is cooked, place it in a mixing bowl and toss i the red pepper sauce along with the shredded parmesan cheese until it is fully coated. Optional: Enjoy with a side of fresh veggie sticks such as celery, carrots, or a side salad.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 450kcalCarbohydrates: 5gProtein: 32gFat: 34gSaturated Fat: 10gPolyunsaturated Fat: 6gMonounsaturated Fat: 15gTrans Fat: 0.3gCholesterol: 120mgSodium: 2105mgPotassium: 393mgFiber: 1gSugar: 0.3gVitamin A: 897IUVitamin C: 50mgCalcium: 203mgIron: 2mg

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Frequently Asked Questions

Can I use fresh red peppers instead of roasted red peppers?

Yes, you can roast fresh red peppers yourself or use them raw, but the flavor profile may vary slightly.

How can I make this recipe spicier?

Increase the amount of Tabasco sauce or add a pinch of cayenne pepper to the sauce for an extra kick.

Can I bake the wings instead of using an air fryer?

Yes, you can bake the wings in a preheated oven at 400°F (200°C) for approximately 30-35 minutes or until crispy and cooked through.

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Crispy Panko Breaded Chicken Tender Salad

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

We’ve crafted a recipe specifically tailored to the needs of busy individuals who crave delicious, budget-friendly options without compromising on taste. Imagine tender chicken breasts, thinly sliced and perfectly breaded with crispy Panko breadcrumbs, seasoned to perfection with paprika, garlic powder, and a hint of salt. Paired with a vibrant spring mix salad featuring juicy Roma tomatoes, crisp cucumbers, and tangy red onions, this dish is a symphony of textures and flavors. Whether you’re meal prepping for the week ahead or looking for a quick and satisfying dinner option, this recipe has you covered.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 469kcal | Carbohydrates: 32g | Protein: 42g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.04g | Cholesterol: 111mg | Sodium: 1191mg | Potassium: 909mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1470IU | Vitamin C: 22mg | Calcium: 61mg | Iron: 3mg
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crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

Why This is Great for Meal Prep

  • Quick and Easy Preparation: With simple instructions and minimal ingredients, this recipe is a breeze to prepare, even for those with the busiest of schedules. The thinly sliced chicken cooks up in just a few minutes, while the salad assembly is quick and straightforward. It’s a time-saving meal prep option that won’t leave you stuck in the kitchen for hours.

  • Nutrient-Rich Ingredients: This meal is packed with wholesome ingredients like lean chicken breast, fresh vegetables, and nutrient-rich greens. The chicken provides a healthy dose of protein to keep you feeling satisfied and energized throughout the day, while the salad veggies offer essential vitamins, minerals, and fiber to support overall health and well-being.

  • Balanced and Satisfying: Our Crispy Panko Breaded Chicken Tender Salad strikes the perfect balance between protein, carbs, and healthy fats, making it a satisfying and well-rounded meal. The combination of crispy chicken tenders and crunchy veggies keeps your taste buds happy, while the addition of complex carbs from the salad greens provides long-lasting energy to power you through your busy day.

  • Versatile and Customizable: One of the best things about this meal prep recipe is its versatility. While we’ve provided a basic salad combination, feel free to get creative and customize it to suit your taste preferences and dietary needs. Swap out the veggies, experiment with different salad dressings, or add your favorite toppings to make each meal uniquely yours.

  • Portion-Controlled and Budget-Friendly: By prepping individual servings ahead of time, you can easily control portion sizes and avoid overeating throughout the week. Plus, by buying ingredients in bulk and prepping multiple meals at once, you’ll save both time and money in the long run. It’s a budget-friendly meal prep solution that helps you stay on track with your health and wellness goals without breaking the bank.

The PrepYoSelf Newsletter

Ingredients You’ll Need

  • Chicken Breast: Chicken breast is a lean source of protein that’s not only affordable but also versatile and easy to cook. By using thinly sliced chicken breast, we ensure that it cooks quickly and evenly, making it perfect for meal prep. Protein is essential for muscle repair and growth, as well as for keeping you feeling full and satisfied between meals.

  • Panko Breadcrumbs: Panko breadcrumbs are light and airy, resulting in an incredibly crispy and crunchy coating for our chicken tenders. Unlike traditional breadcrumbs, panko creates a thicker and more textured crust, adding an extra layer of flavor and texture to the dish. Plus, using breadcrumbs instead of a heavier batter keeps the dish lighter and healthier without sacrificing that satisfying crunch.

  • Seasonings (Paprika, Garlic Powder, Salt): These simple yet flavorful seasonings add depth and complexity to the dish without the need for excess salt or unhealthy additives. Paprika provides a subtle smokiness and mild heat, while garlic powder adds savory flavor. Salt enhances the overall taste of the dish and helps to balance out the other flavors. Together, these seasonings elevate the chicken tenders from basic to extraordinary.

  • Egg: The egg serves as a binding agent for the breadcrumbs, helping them adhere to the chicken and creating a crispy coating when cooked. It also adds moisture and richness to the chicken tenders, ensuring they stay juicy and flavorful. Eggs are an affordable and nutritious ingredient that adds both structure and texture to the dish.

  • Olive Oil: Olive oil is used for pan-frying the chicken tenders, providing a healthy source of monounsaturated fats and adding a deliciously rich flavor to the dish. It’s a budget-friendly option that’s readily available and adds a luxurious touch to the crispy chicken tenders. Plus, pan-frying allows us to achieve that golden-brown crust without the need for deep frying, making it a healthier cooking method.

  • Spring Mix: Spring mix is a blend of tender baby greens like spinach, arugula, and lettuce, providing a nutritious and flavorful base for our salad. It’s packed with vitamins, minerals, and antioxidants, making it a nutrient-rich addition to any meal. Plus, spring mix adds a variety of textures and flavors to the salad, from peppery arugula to buttery lettuce, creating a more interesting and satisfying eating experience.

  • Tomato, Cucumber, Red Onion: These fresh vegetables add color, crunch, and flavor to our salad, making it a vibrant and delicious side dish. Tomatoes provide sweetness and acidity, cucumbers add a refreshing crunch, and red onions lend a mild tanginess. Together, they create a well-balanced salad that complements the crispy chicken tenders perfectly.

  • Salad Dressing: A choice of salad dressing adds the finishing touch to our meal prep masterpiece, tying all the flavors together and adding a burst of tangy or creamy goodness. Whether you prefer a classic balsamic vinaigrette, a zesty Italian dressing, or a creamy ranch, the dressing adds moisture and flavor to the salad without overpowering the other ingredients. Plus, by choosing a store-bought dressing or making your own at home, you can control the ingredients and customize the flavor to suit your taste preferences.

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

How to Meal Prep Crispy Panko Chicken Tenders

  1. If you can’t find thinly sliced chicken breast at your local store, fear not! Simply filet your chicken breast and slice it in half sideways. Want it even flatter? Place it between two layers of plastic wrap and give it a good pound with a meat pounder or a small frying pan. This step not only makes your chicken cook faster but also ensures maximum crispiness!

  2. In three separate bowls, set up your breading station. Whisk the egg in one bowl, place the flour in another, and combine the panko breadcrumbs with paprika, garlic powder, and salt in the third bowl.

  3. First, dip each chicken slice into the flour, making sure it’s fully coated. Shake off any excess flour. Next, dip it into the egg wash, ensuring it’s nicely covered. Finally, coat the chicken in the seasoned panko breadcrumbs, pressing gently to adhere.

  4. Heat a skillet with olive oil over medium-high heat. Once hot, add your breaded chicken tenders and cook for about 3 to 5 minutes on each side, or until they’re golden brown and cooked through. Pro tip: Check for an internal temperature of 165°F to ensure they’re perfectly done.

  5. While your chicken is sizzling away, it’s time to prep your salad. Toss together the spring mix, sliced tomato, cucumber, and red onions in a large bowl. Divide the salad into meal prep containers and top each with a crispy chicken tender.

  6. Don’t forget the finishing touch! Drizzle each salad with your favorite salad dressing. Whether you’re into balsamic vinaigrette, honey mustard, or creamy ranch, the choice is yours!

Reference the recipe card below for detailed instructions.

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

Meal Prep Tips for Crispy Panko Chicken Tenders

  • Healthy Dips: Pair your crispy chicken tenders with a variety of healthy dipping sauces, such as hummus, tzatziki, or guacamole. These flavorful dips add extra moisture and flavor to the chicken without piling on extra calories or unhealthy fats.

  • Soup or Soup Starter: Kick off your meal with a light soup or broth-based starter, such as vegetable soup or miso soup. Not only does this help to increase your vegetable intake, but it also fills you up with low-calorie, nutrient-rich foods, making you less likely to overindulge on the main course.

  • Fruit Dessert: End your meal on a sweet note with a serving of fresh fruit or a fruit salad. Not only does this provide a refreshing and naturally sweet treat, but it also adds extra vitamins, minerals, and antioxidants to your meal. Try pairing your salad with seasonal fruits like berries, melon, or citrus for a burst of flavor.

  • Hydration: Don’t forget to stay hydrated throughout the day by drinking plenty of water or herbal tea. Hydration is key for overall health and well-being, and it helps to support digestion, energy levels, and cognitive function. Consider infusing your water with fresh fruit or herbs for a flavorful twist.

crispy panko breaded chicken tender with salad, sliced cucumbers, tomatoes, and red onions

pan-fried chicken salad

Crispy Panko Breaded Chicken Tender Salad

Enjoy crispy Panko-breaded chicken tenders atop a bed of fresh greens, perfect for a flavorful and convenient meal prep option.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course lunch, Main Course
Cuisine American
Servings 2
Calories 469 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • tongs

Ingredients
  

Chicken and Breading

  • 12 oz chicken breasts (thinly sliced)
  • 1/4 cup flour
  • 1/2 cup panko breadcrumbs
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1 each large egg
  • 1 tbsp olive oil

Salad

  • 4 cups spring mix
  • 1 each roma tomato (sliced)
  • 1/2 each cucumber (sliced)
  • 1/4 cup red onions (sliced
  • 4 tbsp choice of salad dressing

Instructions
 

  • If you can't find thinly sliced chicken breast, filet your chicken breast and slice it in half sideways. If you want it even flatter and thinner, lay it in between two layers of plastic wrap and use a meat pounder or a small frying pan to pound it out flat. This will help the chicken cook faster.
  • Whisk the egg in a large bowl. Place the flour in another bowl. Then, place the panko breadcrumbs and seasonings in another bowl
  • First dip the chicken in the flour making sure it is fully coated. Then shake off the excess
  • Next, dip the chicken in the egg wash. Then, drip it into the seasoned panko breadcrumbs. Make sure it is fully coated
  • Heat a skillet with olive oil on medium high heat. Then, pan fry the chicken breast on each side until golden brown and fully cooked (about 3 to 5 minutes on each side-check for an internal temperature of 165F).
  • Serve the chicken with a side salad.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 469kcalCarbohydrates: 32gProtein: 42gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gTrans Fat: 0.04gCholesterol: 111mgSodium: 1191mgPotassium: 909mgFiber: 2gSugar: 5gVitamin A: 1470IUVitamin C: 22mgCalcium: 61mgIron: 3mg

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Frequently Asked Questions

Can I use a different type of protein instead of chicken breast?

Absolutely! While chicken breast is the star of this recipe, you can easily swap it out for other proteins like turkey breast, pork loin, tofu, or even fish fillets. Adjust cooking times accordingly based on the protein you choose.

Can I make this recipe gluten-free?

Yes! You can easily make this recipe gluten-free by using gluten-free breadcrumbs or almond flour instead of traditional flour and panko breadcrumbs. Be sure to check that all seasonings and salad dressing are also gluten-free.

How long will the chicken tenders stay crispy?

While the chicken tenders are best enjoyed fresh, you can help them stay crispy by storing them separately from the salad components. Store the chicken tenders in an airtight container in the refrigerator for up to 3-4 days. Reheat in a toaster oven or oven to maintain crispiness.

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Cashew Chicken and Eggplant Stirfry

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

This Cashew Chicken and Eggplant Stir Fry recipe is the epitome of flavor meets efficiency, perfect for busy individuals seeking a nutritious yet budget-friendly meal prep option. Picture succulent boneless chicken thighs, velvety eggplant, and vibrant bell peppers dancing in a symphony of savory sauces, all topped off with crunchy cashews for that extra dose of texture and taste. With just a handful of simple ingredients and easy-to-follow instructions, you’ll be amazed at how effortlessly this dish comes together, leaving you with ample time to conquer your day.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 578kcal | Carbohydrates: 25g | Protein: 30g | Fat: 41g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 20g | Trans Fat: 0.1g | Cholesterol: 139mg | Sodium: 1383mg | Potassium: 843mg | Fiber: 6g | Sugar: 12g | Vitamin A: 2119IU | Vitamin C: 83mg | Calcium: 57mg | Iron: 3mg
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Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

The PrepYoSelf Newsletter

Why you’ll enjoy this?

  • Quick and Easy: With simple ingredients and straightforward instructions, this recipe is a breeze to whip up, perfect for those hectic days when time is of the essence.

  • Nutritious and Balanced: Packed with lean protein from chicken thighs, plenty of veggies like eggplant and bell peppers, and healthy fats from cashews and sesame oil, this stir fry provides a well-rounded and nutritious meal that keeps you energized throughout the day.

  • Budget-Friendly: Utilizing affordable ingredients like boneless chicken thighs, eggplant, and bell peppers, this recipe proves that eating healthy doesn’t have to break the bank. Plus, by preparing meals at home, you’ll save money compared to dining out or ordering takeout.

  • Versatile: Don’t be afraid to get creative! This stir fry is incredibly versatile, so feel free to swap in your favorite veggies or add extra ingredients like broccoli, snap peas, or even pineapple for a personalized touch.

  • Flavorful and Satisfying: With a combination of savory soy sauce, sweet hoisin sauce, and aromatic sesame oil, every bite of this stir fry bursts with irresistible flavor. Plus, the addition of crunchy cashews adds a delightful texture that keeps you coming back for more.

  • Healthy Lifestyle Support: Whether you’re trying to eat more veggies, cut back on processed foods, or simply maintain a balanced diet, this recipe aligns perfectly with your health and wellness goals, making it easy to stay on track without sacrificing taste or convenience.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Ingredients you’ll need for this Peanut Chicken Stir Fry

  • Boneless Chicken Thighs: Chicken thighs are not only budget-friendly but also pack a flavorful punch. They’re juicier and more tender compared to chicken breasts, making them perfect for stir-frying. Plus, they’re an excellent source of protein, helping to keep you feeling full and satisfied.

  • Eggplant: Eggplant adds a hearty texture and mild flavor to the stir fry. It’s also incredibly budget-friendly and loaded with nutrients like fiber, vitamins, and minerals. Eggplant soaks up the flavors of the sauce beautifully while providing a satisfying bite in every mouthful.

  • Red Bell Pepper: Not only does red bell pepper bring vibrant color to the dish, but it also adds a subtle sweetness and crunch. Rich in vitamin C and antioxidants, red bell peppers boost the nutritional value of the stir fry without breaking the bank.

  • Garlic: A staple in many cuisines, garlic infuses the stir fry with a robust, aromatic flavor. It’s also praised for its numerous health benefits, including immune-boosting properties and potential heart health benefits. Plus, a little garlic goes a long way, making it a cost-effective way to elevate the dish.

  • Red Onion: Red onions lend a touch of sweetness and a hint of spice to the stir fry. They’re also more budget-friendly compared to other onion varieties. Packed with antioxidants and flavonoids, red onions not only enhance the flavor but also contribute to overall health and wellness.

  • Green Onions: Also known as scallions, green onions add a fresh, oniony flavor and a pop of color to the dish. They’re a wallet-friendly ingredient that adds brightness and depth to the stir fry. Plus, they’re low in calories but high in vitamins and minerals, making them a nutritious addition to any meal.

  • Cashews: Crunchy cashews provide a delightful texture contrast to the tender chicken and veggies. They’re a budget-friendly nut option that adds richness and nuttiness to the dish. Cashews also offer healthy fats, protein, and essential nutrients like magnesium and copper, making them a wholesome addition to this stir fry.

  • Soy Sauce: A pantry staple in many households, soy sauce adds depth of flavor and a savory umami kick to the stir fry. It’s an affordable way to season the dish while providing a satisfying saltiness without the need for additional seasoning.

  • Hoisin Sauce: Sweet and tangy hoisin sauce brings a touch of sweetness and complexity to the stir fry sauce. It’s a budget-friendly condiment that adds depth of flavor and richness to the dish, elevating it to new heights of deliciousness.

  • Olive Oil and Sesame Oil: These oils provide a flavorful base for sautéing the ingredients and impart a subtle richness to the stir fry. Olive oil is a heart-healthy option that’s readily available and budget-friendly. Sesame oil adds a distinctive nutty aroma and flavor that complements the other ingredients perfectly.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

How to Meal Prep Cashew Chicken Stir Fry

  1. Start by cutting your chicken, eggplant, and red bell peppers into adorable little one-inch cubes. Mince up those garlic cloves, dice the red onions, and give those green onions a good chop. We’re getting ready to rock and roll!

  2. Heat up a wok on high heat and drizzle in that olive oil. Toss in the red onions and chicken, and let the magic happen. Stir and sizzle until your chicken is golden brown and cooked through, about 5 to 6 minutes. Trust us, your kitchen is about to smell AMAZING!

  3. Now, it’s time to add some color and flavor. Throw in the garlic, eggplant, and bell peppers, and give everything a good mix. Let those veggies soften up and mingle with the chicken for about 3 to 4 minutes. Can you smell that deliciousness wafting through the air?

  4. This is where the magic truly happens. Pour in the soy sauce, hoisin sauce, and sesame oil, and watch as your stir-fry transforms into a symphony of flavors. Give it all a good stir to ensure every morsel is coated in that savory goodness.

  5. Sprinkle on those crunchy cashews and vibrant green onions like the culinary artist you are. Not only do they add a delightful crunch and pop of color, but they also take this dish to the next level of deliciousness!

Reference the recipe card below for detailed instructions.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Meal Prep Tips for Cashew Chicken Stir Fry

  • Customize to Taste: Feel free to customize the stir fry to suit your preferences. Add extra veggies like broccoli, carrots, or snap peas for added nutrition and variety. You can also adjust the seasonings and sauces to your liking for a personalized touch.

  • Reheat with Care: When reheating the stir fry, use a microwave-safe container or reheat it gently on the stovetop to prevent drying out the chicken and vegetables. Add a splash of water or broth if needed to maintain moisture and freshness.

  • Serve with Rice or Noodles: Cashew Chicken and Eggplant Stir Fry pairs beautifully with steamed white or brown rice, or even noodles like rice noodles or udon noodles. The starch helps soak up the flavorful sauce and adds heartiness to the meal.

  • Add a Side Salad: Fresh, crisp salad greens with a tangy vinaigrette make a refreshing accompaniment to the stir fry. Try a simple mix of mixed greens, cherry tomatoes, cucumber, and shredded carrots for a burst of color and freshness. You can also serve this up in lettuce wraps.

  • Incorporate Fermented Foods: Fermented foods like kimchi or pickled vegetables add a zesty kick and probiotic goodness to your meal. Enjoy them as a side dish or incorporate them into the stir fry for extra flavor and gut health benefits.

Chicken Stir Fry with cashews, red bell peppers, eggplant, and green onions

Cashew Chicken and Eggplant Stir Fry

Deliciously flavorful Cashew Chicken and Eggplant Stir Fry, packed with tender chicken, vibrant veggies, and crunchy cashews, perfect for easy meal prep and budget-friendly weeknight dinners!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 578 kcal

Equipment

  • knife
  • cutting board
  • wok

Ingredients
  

  • 10 oz boneless chicken thighs
  • 2 cup eggplant
  • 1 red bell pepper
  • 2 garlic cloves
  • 1/4 cup red onion
  • 1/4 cup green onions
  • 1/4 cup cashews
  • 2 tablespoons soy sauce
  • 2 tablespoons hoisin sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil

Instructions
 

  • Cut the chicken, eggplant, and red bell peppers into one inch cubes. Peel and mince the garlic, dice the red onions, and chop the green onions.
  • Add olive oil to a wok on high heat and saute the red onions and chicken until the chicken is fully cooked and golden brown (about 5 to 6 minutes).
  • Next, add the garlic, eggplant, and bell peppers. Mix thoroughly until the veggies soften (about 3 to 4 minutes).
  • Then, season everything with the soy sauce, hoisin sauce, and sesame oil and stir it all together.
  • Finally, garnish with the cashews and green onions.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 578kcalCarbohydrates: 25gProtein: 30gFat: 41gSaturated Fat: 9gPolyunsaturated Fat: 8gMonounsaturated Fat: 20gTrans Fat: 0.1gCholesterol: 139mgSodium: 1383mgPotassium: 843mgFiber: 6gSugar: 12gVitamin A: 2119IUVitamin C: 83mgCalcium: 57mgIron: 3mg

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Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

Absolutely! While chicken thighs provide extra juiciness and flavor, you can definitely use chicken breast if you prefer. Just be mindful not to overcook it to prevent it from drying out.

Can I make this dish vegetarian or vegan?

Definitely! You can easily make this dish vegetarian or vegan by omitting the chicken and using tofu or tempeh instead. Simply cube the tofu or tempeh and stir-fry it along with the veggies as directed in the recipe.

Can I make this dish spicy?

Of course! If you like a bit of heat, you can add a sprinkle of red pepper flakes or a drizzle of sriracha sauce to the stir fry when adding the sauces. Adjust the amount to your desired level of spiciness.

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Pan-Fried Pork Chops with Sauteed Red Cabbage

square glass meal prep containers with pork chops and sauteed red cabbage

Let’s bring together the delightful flavors of succulent pork chops and vibrant red cabbage! In this pork meal prep recipe, we’ll transform simple ingredients into a mouthwatering dish that’s perfect for busy individuals seeking convenience without compromising on taste. With just a few pantry staples and a handful of fresh produce, you’ll create a meal that’s as delicious as it is nutritious. Tender pork chops, seasoned to perfection with paprika, garlic, and onion powder, are seared to golden perfection, locking in their juicy goodness. Meanwhile, shredded red cabbage is sautéed to tender perfection and infused with the tangy-sweet goodness of balsamic glaze.

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 445kcal | Carbohydrates: 15g | Protein: 38g | Fat: 26g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 114mg | Sodium: 688mg | Potassium: 871mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1125IU | Vitamin C: 51mg | Calcium: 56mg | Iron: 2mg
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round plate with pork meal prep with sauteed red cabbage

Why You’ll Enjoy This:

  • Quick and Easy: This pork meal prep recipe is lightning-fast to whip up, perfect for those hectic weeknights when time is of the essence. With minimal prep and cooking time, you can have a gourmet-worthy meal on the table in no time!

  • Budget-Friendly: We’re all about keeping those wallets happy! This recipe uses simple, affordable ingredients that won’t break the bank. It’s proof that eating well doesn’t have to cost a fortune.

  • Nutritious and Balanced: Packed with lean protein from the pork chops and loads of vitamins and fiber from the red cabbage, this dish is a nutritional powerhouse. It’s a satisfying meal that’ll keep you feeling energized and full for hours.

  • Restaurant-Quality Flavors: Who says you need to dine out to enjoy gourmet flavors? With the right combination of seasonings and cooking techniques, you can achieve that restaurant-quality taste right in your own kitchen. Say goodbye to bland, boring meals!

  • Meal Prep Friendly: This pork meal prep recipe is perfect for meal prepping ahead of time. Cook up a big batch on the weekend and portion it out for quick and easy lunches or dinners throughout the week. It’s a convenient way to stay on track with your healthy eating goals, even when life gets busy.

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Ingredients You’ll Need

  • Pork Chops: Pork chops are lean cuts of meat that are rich in protein, making them an excellent choice for those looking to build and maintain muscle while keeping calories in check. They’re also budget-friendly, which is perfect for those who want to eat well without spending a fortune.

  • Red Cabbage: Red cabbage is not only vibrant and beautiful, but it’s also incredibly nutritious. It’s packed with vitamins, minerals, and antioxidants, including vitamin C, vitamin K, and anthocyanins. Plus, it adds a satisfying crunch and sweetness to the dish, balancing out the savory flavors of the pork chops.

  • Paprika: Paprika adds a warm, smoky flavor to the pork chops, enhancing their natural richness. It also provides a subtle hint of sweetness, which pairs beautifully with the tangy-sweet balsamic glaze on the red cabbage.

  • Garlic Powder: Garlic powder is a pantry staple that adds depth and complexity to any dish. In this recipe, it infuses both the pork chops and the red cabbage with a delicious savory flavor, while also providing numerous health benefits, including immune support and heart health.

  • Onion Powder: Like garlic powder, onion powder is a versatile seasoning that adds depth and umami to the dish. It enhances the natural flavors of the pork chops without overpowering them, creating a harmonious balance of taste and aroma.

  • Olive Oil: Olive oil is used both for seasoning the pork chops and sautéing the red cabbage. Plus, it helps to create a beautiful caramelization on the pork chops and the cabbage, adding to the overall flavor and texture of the dish.

round plate with pork chops and sauteed red cabbage

How to Pan Fry Pork Chops

  1. First, let’s flavor up those pork chops with our seasoning mix! Combine paprika, garlic powder, onion powder, and salt. Give it a good mix, then sprinkle it generously over both sides of your pork chops. Don’t be shy with those seasonings!

  2. Heat up a pan over medium-high heat and add a tablespoon of olive oil. Once the oil is nice and hot, gently place your seasoned pork chops in the pan. Let them sizzle away for about 3 to 5 minutes on each side, or until they’re beautifully golden brown and cooked through. You’re aiming for an internal temperature of 145°F for perfectly juicy chops!

  3. Once your pork chops are cooked to perfection, remove them from the pan and set them aside. But hold onto that pan – we’re not done yet!

  4. Add a touch more olive oil to the same pan (let’s not waste those delicious flavors!) and toss in your shredded red cabbage. Sautee it up until it starts to soften, which should take about 3 to 4 minutes.

  5. Now, it’s time to amp up the flavor of our cabbage! Drizzle in the balsamic concentrate and sprinkle in some garlic powder, salt, and pepper. Give it all a good mix until the cabbage is evenly coated in that tangy-sweet goodness.

  6. And voila! We’re ready to plate up this pork meal prep dish. Simply layer those juicy pork chops over a bed of our beautifully caramelized red cabbage, and you’ve got yourself a meal fit for a king (or queen)!

Reference the recipe card below for detailed instructions.

square glass pork meal prep containers with pork chops and sauteed red cabbage

Meal Prep and Pairing Tips

  • Grain Accompaniments: Serve the pork chops and red cabbage over cooked quinoa, brown rice, or cauliflower rice for a complete and balanced meal.

  • Leafy Greens: Pair this dish with a simple side salad of mixed greens, cherry tomatoes, and sliced cucumbers dressed with a light vinaigrette for added freshness and crunch.

  • Roasted Vegetables: Roasted Brussels sprouts, carrots, or sweet potatoes make excellent side dishes that complement the flavors of the pork chops and red cabbage.

  • Applesauce: A dollop of unsweetened applesauce on the side adds a touch of sweetness that pairs beautifully with the savory pork chops and tangy red cabbage.

  • Protein Options: If pork chops aren’t your thing, feel free to swap them out for boneless chicken breasts or thighs, turkey cutlets, or even tofu for a vegetarian option.

  • Cabbage Varieties: While red cabbage adds a pop of color, you can also use green cabbage, Napa cabbage, or Brussels sprouts for a slightly different flavor profile.

  • Seasoning Variations: Get creative with your seasonings! Try using smoked paprika, Italian seasoning, or a Cajun spice blend to switch things up and add a new twist to the dish.

square glass pork meal prep containers with pork chops and sauteed red cabbage

pork chops

Pan-Fried Pork Chops with Balsamic Red Cabbage

Succulent pork chops seasoned to perfection and served atop tender red cabbage sautéed with balsamic glaze, creating a flavorful and budget-friendly meal perfect for busy days.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 445 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • spatula
  • tongs
  • saute pan

Ingredients
  

Pork Chop and Seasonings

  • 12 oz small boneless pork chops (thinly sliced)
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Red Cabbage and Seasonings

  • 2 cups shredded red cabbage
  • 2 tbsp balsamic concentrate
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil

Instructions
 

  • Season the pork chops and coat it with oil
  • Add oil to a pan on medium high heat and sear the pork chops on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F
  • Next, remove the pork chops from the pan. Using the same pan, add more oil and saute the red cabbage until it softens (about 3 to 4 minutes)
  • Then, season with balsamic concentrate and mix well making sure the cabbage is fully coated
  • Serve the pork chops on top of the red cabbage. Eat and enjoy!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 445kcalCarbohydrates: 15gProtein: 38gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 114mgSodium: 688mgPotassium: 871mgFiber: 2gSugar: 6gVitamin A: 1125IUVitamin C: 51mgCalcium: 56mgIron: 2mg

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Frequently Asked Questions

Can I use pre-packaged shredded cabbage instead of shredding it myself?

Absolutely! Using pre-packaged shredded cabbage can save you time and effort. Just be sure to check the freshness and quality of the cabbage before using it.

What should I do if my pork chops are thicker than the ones specified in the recipe?

If your pork chops are thicker, you may need to adjust the cooking time to ensure they cook through properly. You can either sear them for a longer period on each side or finish cooking them in the oven until they reach an internal temperature of 145°F.

I don’t have a balsamic concentrate. Can I use regular balsamic vinegar?

Yes, you can substitute regular balsamic vinegar for balsamic concentrate in this recipe. However, you may need to reduce the amount slightly as regular balsamic vinegar is more acidic and has a stronger flavor. Start with less and adjust to taste.