Society

Prepare meals ahead to save time, calories

COMMENTS FROM MICAH
MICAH HOLCOMBE
Milam County Extension Agent

Preparing meals ahead of time saves money and you can eat healthier each time. Here are a few tips:

Keep your weekly prepped meals fresh and safe:

• Always store food prep meals in a shallow container, covered.

• Refrigerate meals within 2 hours of preparing to prevent bacteria growth.

Meal Prep your way to a healthy weight:

• Veggies—asparagus, broccoli, carrots, green beans, kale, peppers, spinach, squash.

• Protein—skinless chicken breast, turkey breast, salmon, pork, lean beef, egg.

• Starch—whole grain pasta, quinoa, couscous, sweet potatoes, brown rice, beans.

PROGRAM—We will present a program on meal prep, Cooking with Friends, this year. Call the Extension Office (254-697- 7045) with your name and phone number

Meal Prep Recipe

Ingredients

4 chicken breasts boneless, skinless, sliced thin, 1 tablespoon olive oil, 2 teaspoons garlic powder, ½ teaspoon salt, ½ teaspoon pepper, 1 large lemon (juiced), 2 sweet potatoes (cubed), 1 bunch medium asparagus (about 40 spears, 1 large bell pepper, sliced (or 8 mini bell peppers), 1/8 cup reduced fat Parmesan cheese (shredded)

Preparation Combine chicken with olive oil, spices, and juice of 1 lemon in a sealed plastic bag. Move the marinade evenly around chicken in the bag and leave in sealed bag while preparing other ingredients.

Preheat oven to 425 degrees. Wash vegetables under running water; use a potato brush to clean potatoes well.

Cube sweet potatoes in bite sized pieces with skin on. Arrange on a baking pan, spray with cooking spray and sprinkle with pepper.

Slice bell pepper and arrange with asparagus on a baking sheet. Spray with cooking spray and sprinkle with shredded parmesan cheese.

Remove chicken from bag and place on separate baking sheet.

Place all 3 baking sheets of food in oven and bake for 20 minutes. Remove chicken and vegetables, stir potatoes, and roast another 10-15 minutes.

Remove potatoes from oven and let cool. Fill 4 shallow plastic containers with: ¾ cup of sweet potatoes, about 10 asparagus spears, 1 chicken breast, and 1/4 of roasted bell peppers.


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2017-02-16 digital edition

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