Meal Prep – 10/8/2017

Meals:

1) Top Sirloin Steak — Served with brussel sprouts and heirloom tomatoes
2) Pork Tenderloin — Served with Japanese mashed potatoes and asparagus
3) Pot Roast, slow cooked — Served with broiled vegetables.



Amazon Fresh Order Breakdown:

Italian Parsley (Flat Leaf), 1 Bunch — $0.69
Boneless Pork Tenderloin, 1 lb  — $9.69
Asparagus, 1 Bunch — $4.19
Sunset Greenhouse Wild Wonders Tomatoes, 12 oz — $3.59
USDA Choice Beef Chuck Roll Roast, 2 lb — $18.38
Organic Yellow Onion, Large — $1.29
Hunt’s Tomato Paste, 6 oz — $0.69
Carrots, 1 lb — $1.55
Japanese Sweet Potato, 2 ct — $3.99
365 Everyday Value, Allspice Ground, 1.9 oz — $2.99
Christopher Ranch Minced Garlic in Water, 4.50 oz  — $2.08
McCormick Sea Salt Grinder, 2.12 oz — $2.09
Swanson Beef Broth, 50%less sodium, 32 oz — $2.69
PRE, Top Sirloin Steak- 100% Grass Fed and Finished- 8oz. (2) — $21.98
Brussels Sprouts, 1 lb — $3.09
Items not purchased/already owned: all purpose whole-wheat flower, celery, finger tomatoes.
TOTAL: $78.98

unnamed8



Meal Prep Strategy:

As I do with every meal prep that calls for a slow cooked meal, I handled that first.  So with this meal prep, the pot roast was handled first.  The pot roasts called for 7 hours of slow cooking so I started that early in the morning as soon as my Amazon Fresh order arrived at 7am.  Next, I started the longer cooking items; mash potatoes and roasted carrots and finger potatoes.  While those three items were cooking, I first did the top sirloin steak then did the pork tenderloin last since that required oven time.



Meal Recipes:

Slow Cooked Pot Roast (5 Lunches):

Ingredients:
0ne 3-pound beef chuck roast
Kosher salt and freshly ground black pepper
1/4 cup all-purpose flour, plus more for coating
Olive oil (varied amount, depending on preference)
5 medium carrots, cut into 2-inch pieces
8 medium to small carrots (Cooked separately)
5 stalks celery, peeled and cut into 2-inch pieces
1 medium onion, cut into wedges
4 cloves garlic, mashed
4 tablespoons tomato paste
1 cup red wine
3 cups  beef broth
5 bay leaves
3 sprigs fresh thyme
1/2 teaspoon ground allspice
parsley leaves, chopped

Directions:
Pre-heat oven to 425°
Coat the roast on both sides with salt and pepper.
Lightly coat the roast in whole wheat flower .
Heat olive oil in a large nonstick skillet over medium-high heat.
Add the roast to the skillet and cook about 3 minutes on both sides.
Move the roast to slow cooker
Add carrots, celery, onions and garlic to slow cooker.
Combine 1 tablespoon oil to the skillet and cook over medium heat for about a minute.
Add the tomato paste and stir for about 2 minutes.
Add the flour and wine and stir until thick.
Add the beef broth, bay leaves, thyme, allspice, some salt and pepper and bring to a simmer, stirring for about 4 minutes.
Add the gravy to the slow cooker.
Cover and cook on low for 7 hours.
(Prepared beforehand) In a large bowl, toss medium to small carrots and finger potatoes with olive oil, salt, pepper.
Place carrots and finger potatoes in an oven safe pan and place in preheated oven.
cook for 25 minutes stirring once.
Serve the sliced pot roast and broiled veggies together.

pot roastpork tenderloin


Top Sirloin Steak (3 dinners):

Ingredients:
2 – 8 oz top sirloin steak
One pound brussel sprouts
12 oz heirloom cherry tomatoes
Minced garlic
Salt
Pepper
3 tablespoon Olive Oil

Directions:
Coat the steaks in pepper, salt, and minced garlic.
Add a table spoon of olive oil to a skillet and heat over medium high.
Add steaks to skillet and cook for 2 and half minutes each side.
Remove steaks from skillet and loosely wrap in tin foil and let rest for 5 minutes
Heat 3 tablespoon olive oil in pan over medium heat.
Add Brussel sprouts and cook until slightly tender and golden brown, about ten minutes.
Slice steak to desired portions and serve with Brussel sprouts and raw heirloom tomatoes.

Steak
Top Sirloin Steak


Pork Tenderloin (3 dinners):

Ingredients:
1 pound pork tenderloin, trimmed
2 teaspoons canola oil
3 tablespoons Dijon mustard, divide
One bunch asparagus
2 pounds Japanese sweet potatoes
Maple Syrup
salt
pepper
Directions:
Pre-heat over to 424°
Rub Dijon mustard, salt and pepper all over pork tenderloin.
Heat oil in a skillet over medium-high heat.
Cook tenderloin for 3 minutes on both sides.
place skillet in over for 12-15 minutes.
Remove skillet and place tenderloin in loose aluminum foil for 5 minutes.
(Precooked) Place Japanese sweet potatoes in large pot and boil on high for 15-20 minutes.  Drain and add maple syrup and mix until mashed to preference.
Cook trimmed asparagus in frying pan with a few tablespoons of olive oil for about 8 minutes over medium-high heat until goldened.
Slice tenderloin and serve with mash potatoes and asparagus.

unnamed7
pork tenderloin1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s