Meal Prep: Tri-tip, Orange Chicken, Quinoa Bowls.

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Meals:


  1. Tri-tip — Served with roasted carrots and roasted potatoes.
  2. Orange Chicken — Served with quinoa and stove top broccoli.
  3. Loaded quinoa bowls.

Amazon Fresh Break Down:


1
$6.99
You have deleted Coconut Secret Organic Raw Coconut Aminos, 8 oz Undo
1
Cucumber, Medium
Sold by: AmazonFresh

$0.50
$0.50
You have deleted Cucumber, Medium Undo
1
Mezzetta Artichoke Hearts, 6.5 Oz
Sold by: AmazonFresh

$1.79
$1.79
You have deleted Mezzetta Artichoke Hearts, 6.5 Oz Undo
1
Lemon, One Medium
Sold by: AmazonFresh

$0.50
$0.50
You have deleted Lemon, One Medium Undo
You have deleted Divina, Kalamata Pitted Olives, At least 95% Organic, 10.2 oz Undo
You have deleted Just BARE Chicken, Hand-Trimmed Boneless, Skinless Chicken Breast Fillets, Family Pack, 2 lb Undo
1
Broccoli, 1 Bunch
Sold by: AmazonFresh

$1.49
$1.49
You have deleted Broccoli, 1 Bunch Undo
1
$1.47
You have deleted Muir Glen Organic Tomato Sauce, No Sugar Added, 15 Ounce Can Undo
1
Jalapeno Peppers, 8 oz
Sold by: AmazonFresh

$1.50
$1.50
You have deleted Jalapeno Peppers, 8 oz Undo
1
Navel Orange, One Medium
Sold by: AmazonFresh

$0.75
$0.75
You have deleted Navel Orange, One Medium Undo
1
Organic Carrots with Tops, 1 Bunch
Sold by: AmazonFresh

$2.99
$2.99
You have deleted Organic Carrots with Tops, 1 Bunch Undo
1
Red Onion, One Large
Sold by: AmazonFresh

$0.99
$0.99
You have deleted Red Onion, One Large Undo
1
$0.89
You have deleted Organic Green Onion (Scallions), One Bunch Undo
1
Sun-Soaked Tomatoes, 1 pint
Sold by: AmazonFresh

$3.99
$3.99
You have deleted Sun-Soaked Tomatoes, 1 pint Undo
1
$10.14
You have deleted Bob’s Red Mill Organic Quinoa Grain, 26 Oz Undo
Grand Total:
$56.49
Items purchased in person: Vegan Cheese. Tri-tip. Almonds. Roasted Red Peppers. Baby potatoes.
Note: Some items like spices and staples I already had on had and are not included in this total.

Meal Prep Strategy:

As I do with every meal prep that calls for quinoa or a grain, I handled that first.  So with this meal prep, I first started cooking 3 cups of quinoa.  Next, I started the items that called for roasting; The carrots and potatoes.  mash potatoes and roasted carrots and finger potatoes.  While those items were cooking, I first did the tri-tip then I did the instantpot chicken meal.

Meal Prep Recipes:

Trip Tip with Roasted Veggies (3 dinners):

Ingredients:
2 pound Tri-tip
1/2 cup red wine
3 teaspoon Black Pepper
2 teaspoon Onion Powder
3 teaspoon Garlic Powder
2 teaspoon Rosemary
1/2 teaspoon cayenne pepper
2 pound Tri-tip
1/2 Pound baby potatoes
1 bunch organic carrots.
Olive Oil
Black Pepper

Directions:

  1. Preheat oven to 400°
  2. Slice the carrots into 1 inch pieces
  3. Coat the carrot pieces and baby potatoes in olive oil and apply generous amounts of black pepper
  4. Roast Carrots and potatoes for 20 minutes
  5. Preheat a skillet over the stove-top, medium high heat. add one tablespoon canola or olive oil.
  6. Cook the trip tip about 6-7 minutes per side.

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Orange Chicken with Brocolli (3 dinners):

Ingredients:
2 lbs. Chicken Breast (Boneless)
1 Cup Orange Juice
1 tablespoon ginger grated
7
cloves garlic minced
1 1/2
white wine
1/4 cup tomato sauce optional
1/2 cup coconut sugar
1/4 cup coconut amino
1 Orange

Directions:
Chicken:

  1. Cut chicken breasts into one inch pieces.

  2. Sautee chicken pieces on stove top over medium heat until goldened.

  3. Add chicken and orange juice/ginger/garlic/white wine/tomato sauce/sugar/coconut

  4. Close lid, select Manual, and select 6 minutes on High Pressure. Make sure the vent is closed.

  5. Use a 10 minute Natural Release. Release the remaining pressure by opening the vent. Open the lid.

  6. Select again the Sauté function, on LOW. In a medium bowl combine 2 tablespoons of cornstarch with the orange juice, whisk until all combined with no lumps. 

  7.  Add the mixture to the Instant Pot and gently stir to combine. Cook on Sauté function for a few more minutes, stirring gently, until the sauce thickens. Simmer for 2-3 minutes.

  8. garnish with fresh chopped green onions and extra orange zest.

Broccoli:

  1.  Heat 1 table spoon of olive oil in stove top pan.
  2. Add broccoli and sauté to desired level.

Serve Chicken with cooked quinoa or brown rice.

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Quinoa Lunch Bowls:

Ingredients
2 cups quinoa
1 medium cucumber
Non-Dairy cheese of your choice
1 Red onion
Kalamate olives
Artichoke hearts
Jalepenos
16 ounce jar roasted red peppers, drained1 clove garlic
1 lemon
1/2 cup olive oil
1/2 cup almonds
3 garlic cloves minced

Directions:

  1. Cook Quinoa per instructions
  2. Add whatever stuff you want to the bowl.
  3. For the sauce: Add the almonds, 1/2 cup olive oil, juice from one lemon, roasted red peppers and garlic to a food processor and pulse to desired texture.

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