*NEW* Healthy Meal Prep Menu 15 | Baked Beans, Buffalo Chicken, Crunchy Kale Slaw



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Baked Beans
3 19oz cans navy beans, rinsed and drained
2 cups tomato puree
2 cups vegetable broth
1 red onion, finely diced
3 garlic cloves, minced
3 tbsp balsamic vinegar
3 tbsp molasses
3 tbsp maple syrup OR brown sugar
1 tbsp Dijon mustard
2 tsp Worcestershire sauce
1 tsp cumin
½ tsp dried thyme
½ tsp smoked paprika
½ tsp red pepper flakes (optional)
salt and pepper

Combine all ingredients in a large slow cooker and stir well. Cook on high for 2-3 hours, stirring occasionally.
Serve immediately or store in the refrigerator for up to 5 days.

Buffalo Chicken
1 tbsp olive oil
8 boneless skinless chicken thighs
2 garlic cloves, minced
¼ cup hot sauce
¼ cup BBQ sauce
1 tsp Worcestershire sauce
3 green onions, sliced

Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until it’s golden brown, but not cooked completely through. Add garlic, hot sauce, BBQ sauce and Worcestershire sauce. Bring the mixture to a simmer, reduce heat to medium, cover and cook for about 10 minutes. Garnish with green onions and enjoy with blue cheese dressing.
Serve immediately or store in the refrigerator for up to 3 days.

Baked ‘Fries’
2 large potatoes
2 sweet potatoes
2 tbsp olive oil
2 tsp dried rosemary
1 tsp garlic powder
2-3 tbsp cornstarch
salt and pepper

Preheat oven to 400ºF. While oven is preheating, peel and cut potatoes into fries. Toss them with olive oil, rosemary, garlic powder, salt and pepper. Place fries in a large zipper bag and add cornstarch. Shake until all of the fries are evenly coated.

Place potatoes in a single even layer on a large baking sheet and bake for approximately 40 minutes, or until potatoes are tender and golden brown. Flip them once or twice during cooking to ensure they brown evenly.
Serve immediately or store in the refrigerator for up to 5 days. Reheat in the oven for crisp potatoes.

Sautéed Broccoli
2 tbsp butter
2 cloves garlic, minced
2 broccoli crowns, cut into florets
2 tsp Worcestershire sauce
¼ cup water

In a large skillet, melt butter over medium-high heat. Add garlic and sauté for about 1 minute. Add Worcestershire sauce, water and broccoli. Cover, reduce heat and steam for 2-3 minutes or until broccoli is bright green and tender.
Serve immediately or store in the refrigerator for 4-5 days.

Crunchy Kale-slaw
1 bunch kale, finely chopped
½ small red cabbage, finely sliced
2 carrots, peeled and julienned or grated
½ red onion, finely sliced
1 cup plain yogurt
1 lemon, zested and juiced
1 tbsp Dijon mustard
1 tbsp honey
1 tsp caraway seeds
salt and pepper

In a large bowl toss kale, cabbage, carrots and red onion. In a separate bowl, mix yogurt, lemon zest and juice, mustard, honey and caraway seeds. Season with salt and pepper. Pour yogurt dressing over slaw and toss well. Serve immediately or store in the refrigerator for 4-5 days.

Western Egg Salad Cups
10-12 large eggs
¼ cup mayonnaise OR plain yogurt
4 slices ham, chopped
½ red onion, finely chopped
1 red bell pepper, finely chopped
½ tsp smoked paprika
salt and pepper

Hard boil eggs for 8-10 minutes. Run them under cold water, peel and chop. Add mayonnaise, ham, red onion, bell pepper, smoked paprika, salt and pepper. Stir well. Transfer egg salad to individual containers for easy breakfast on the go or spread on bread for lunch.
Store in the refrigerator for 3-4 days.

Savory Bar Mix
1 cup roasted peanuts
1 cup mini pretzels
1 cup wasabi peas
1 cup corn nuts
½ tsp garlic powder
½ tsp smoked paprika

In a large bowl, combine ingredients together. Store in an airtight container for up to 1 week.

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28 Responses

  1. Debra Goring says:

    Loved the baked beans recipe, just disappointed you didnt use dried beans. Do you have any recipes using dried beans, rather than canned? Also, I dont understand why you (not you personally, other peops too!) need to cook for any length of time if the beans are already cooked, cos you're just combining cooked ingreds… 2-3 h just to allow the flavours to meld together? :O)

  2. where are my milkshakes???

  3. These look really delicious! And that pink lip with the blue jumper is lovely.

  4. Those Western Egg Salad jars would be perfect for us come Deer Season in November. I don't, but my Parents do hunt, and so do many of our Friends & Family, so we usually have a house full that third week of November. Before anyone says it, Deer makes up the Majority of our Meat through the year, & since the hunt takes place on a piece of land we have, if we do have others w/us, then it's shared and even that still helps w/our overall Food Bills. The hide goes to Native Friends of ours for their Moccasin Business & the bones to another Friend to be used in the mix he's come up for Fertilizer. So it all gets used. Sadly, I also know my Parents are in the very few who can do that and that's a shame IMO.

    Sorry for that, but I know what can happen when Hunting gets mentioned, so… I really love this series, as there's been so many great ideas shown & can't wait to try them!!

  5. Gabrielle W says:

    Watching this hungry was a mistake! But my god it looked good!

  6. Erin Kinchin says:

    You can also say "English Sauce" too but it's more fun to say "Worcestershire Sauce"

  7. lennie says:

    OMgosh, your are a food Genius really good food preps, thanks for sharing!! ????

  8. oooooo I beat those beans would be yummy over some cornbread

  9. here in the UK we call it Worcester sauce

  10. Ama do egg salad looks amazing thanks

  11. H2Dwoat says:

    Pronounced woos-ter-sure

  12. I am a vegetarian and I don't know why I am watching this maybe because I looove your videos

  13. Yummy! I LOVE the idea for the buffalo chicken and the western egg salad cups! Going to be making that this weekend. Again, another awesome meal prep video. Thanks for sharing. You rock!

  14. Haha, I am doing my own experiment today with eggs, carrots, tomato sauce, honey, salt and seasonings. I hope it made me absorb good protein and it's also taste delicious! Yassss success :)

  15. I had always wondered about adding corn starch to home made fries, but never got around to doing it. Thank you so much for doing it!

  16. CL Yin says:

    Can u make a asian inspired meal prep which included different cuisines from different asian country? That would be amazing!

  17. Nura Fahz says:

    That buffalo chicken looks AMAZING ?

  18. It's Wooster-sheer ( there's a town in New Jersey called Worcester pronounced Wooster)

  19. jesubeblo says:

    :O this looks breathtaking

  20. I will definitely be trying these recipes, really excited about the baked beans

  21. Tracy Herwig says:

    My dad called it "what's this here" sauce.?

  22. Its hard to say when its not a norm term hahaha! I'm from England and we pronouce it "Wusta" Sauce if you want to say the full name it is pronounced "wusta-sheer sauce" ?? Love your channel ?

  23. i really love your meal prep ?

  24. Ming Li says:

    love the way you perp food, it is healthy yet delicious.

  25. Imah Aziz says:

    Can you make egg rolls recipes for sweet snacking or savory snacking? Love you ?

  26. Could you please do a vegan meal prep menu. I love these types of videos.

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