No meal prepping last week because I went out of town to Belize, but I’m back this week with another full week of lunch plus a bonus dish that I’m eating for dinner this week. For lunch, I whipped up a quick chicken stir fry to go with some rice and a peanut cucumber salad on the side and also pulled together a shepherd’s pie topped with Cauliflower Mash to eat for the week. Here is how I prepped everything:
Chicken Shitake Stir Fry
- 1 lb chicken breast, diced
- 1.5 Tbsp soy sauce or coconut aminos
- cooking oil
- 0.5 oz dried shitake mushrooms, rehydrated
- 0.5 Tbsp Honey
- 0.5 tsp tapioca starch
- minced garlic
- First I started heating the oil with the garlic. While that was heating up, I mixed the soy sauce, honey and tapioca starch and set it aside.
- When the oil was hot, I added the chicken and seasoned it with pepper. I left out the salt as the soy sauce had enough salt for me.
- When the chicken was cooked, I added the shitake and the sauce. The sauce got pretty thick so I added a few splashes of water to thin it out while I was cooking. Towards the end, I also added some frozen kale/spinach mix to add a bit more veggies.
Peanut Cucumber Salad
- 2 cucumbers
- 1 Tbsp peanut butter
- 0.5 Tbsp Rice Vinegar
- 1 Tbsp coconut aminos (or soy sauce)
- 1 tsp chili oil
- I spiralized the cucumbers which I think is the most fun for this particular salad but I’m sure slicing them would be great too. I then salted them liberally and let them sweat out some moisture in a colander for about 15 min while I mixed the dressing.
- Dressing: peanut butter, vinegar, coconut aminos, and chili oil.
- Once the cucumber was done “sweating,” I rinsed the cucumber and squeezed out as much water as I could.
- Mixed everything together. Done!
Shepherd’s Pie with Cauliflower Mash (6 servings)
- 1 lb lean ground beef
- 1 small onion, diced
- 1/2 eggplant, diced
- diced carrots
- 1/2 cup frozen peas
- Worcestershire sauce
- Italian Seasoning
- tomato paste
- 2 tsp tapioca flour
- cooking oil
For the meat layer:
- I heated up the oil to brown the onions and meat. Before adding the meat to the oil, I sprinkled the tapioca starch all over the meat. The tapioca starch is added to thicken the liquid a bit.
- Once the onion/meat were brown I added the eggplant (I love adding eggplant! It’s almost like adding more meat) and carrots and seasoned everything with salt/pepper, italian seasoning, and a few splashes of Worcestershire sauce. I also added in the tomato paste.
- At the end of cooking, I added the peas.
For the cauliflower mash layer:
- I made Nom Nom Paleo’s Cauliflower Mash.
I layered the meat mixture on the bottom of a casserole dish, and spread the cauliflower mash on top. I had actually made the cauli mash the day before and refrigerated so it was cooled when I put together the pie. I baked everything at 400 for about 40 minutes.
macros per serving: 20p/12f/17c