Cook Once Eat Twice (Healthy Meal Prep Recipes)

Baked Veggie Omelette With Roasted Potatoes

Ingredients:

Baked Veggie Omelette

  • 6 large eggs
  • ¼ cup milk
  • ½ cup chopped veggies
  • ⅓ cup shredded cheese
  • Salt and black pepper, to taste
 

Herb roasted potatoes

  • chopped into 1/2″-1″ cubes
  • ½ tsp onion powder
  • ½ tsp dried parsley
  • Drizzle of oil
  • Salt and black
 

Directions:

  1. Preheat the oven to 200°C / 392°F.
  2. Wash potatoes Place potatoes onto a baking tray and pat dry.
  3. Drizzle oil, add salt, pepper and spices onto the potatoes. Mix well.
  4. Line an 8 inch by 8 inch pan with parchment paper.
  5. In a large bowl, add eggs, milk, salt and pepper and mix well.
  6. Pour the egg mixture into the pan and add in chopped veggies and shredded cheese.
  7. Place the pan on a separate baking tray.
  8. Pop both trays into the oven with the potatoes going to the top rack. Roast for approximately 30 minutes, or until potatoes are tender and eggs cooked through.
 

Notes: Cooking time will vary depending on your oven. When baking just a tray of veggie omelette without potatoes, I found that 190°C / 374°F at approximately 20 minutes works better. Leftovers can be kept in an air-tight container in the fridge for up to 3 days.

Honey Mustard Chicken With Roasted Veggies

Adapted from Downshiftology

Serves: 4

Ingredients:

Honey Mustard Chicken:

  • 4 boneless chicken thighs
  • 2 tbsp Dijon mustard
  • 2 tbsp honey
  • ½ tbsp oil
  • 2 cloves garlic, minced
  • 1 tsp dried rosemary
  • ⅛ tsp salt
 

Roasted Vegetables:

  • 1 zucchini
  • 1 bell pepper
  • ¼ tsp garlic powder
  • Drizzle of oil
  • Salt and black pepper, to taste
 

Directions:

  1. Preheat oven to 210°C / 410°F.
  2. Pat dry chicken with a paper towel and place them in a large bowl.
  3. In a small bowl, mix together Dijon mustard, honey, oil, salt, garlic and herbs.
  4. Pour sauce into the chicken and mix well.
  5. Place chicken in a baking tray lined with parchment paper and set aside.
  6. Pat dry vegetables with a paper towel and chop them into approximately 1” pieces. Place them on another baking tray.
  7. Drizzle oil and add garlic powder, salt and black pepper to the vegetables. Mix well.
  8. Pop both trays into the oven with the chicken at the top rack. Bake for 20-25 minutes till the surface of the chicken is golden brown. Remove from oven and rest for about 10 minutes before cutting.
  9. Shift tray of veggies to the top rack and roast for another ~10 mins till edges are slightly charred. Serve with rice.
 

Notes: Chicken can be marinated in advance for better flavor. Leftovers can be kept in an air-tight container in the fridge for up to 3 days.

One-Pot “Anything Goes” Pasta in Tomato Sauce

Adapted from RecipeTin Eats

Serves: 4

Ingredients:

  • 1 tbsp oil
  • 2 garlic cloves, minced
  • 1 onion, finely diced
  • 1lb / 500g ground beef
  • 1 red bell pepper, sliced
  • 2 cups / 200g dried pasta
  • 28oz / 800g chopped tomatoes
  • 10oz / 300ml chicken stock
  • 2 tbsp tomato paste
  • 1 tbsp dried herbs (we use a mix of oregano and parsley)
  • 1 tsp garlic powder
  • 1 broccoli, about 3 cups chopped
  • 1 bird’s eye chili
  • Salt and black pepper, to taste
  • Optional: 1 cup shredded cheese
 

Directions:

  1. Heat oil in a large pot over medium heat.
  2. Add garlic and onion and cook until onion is translucent and fragrant.
  3. Add ground beef and season with a pinch of salt and black pepper. Mix well and cook for about a minute.
  4. Then mix in bell peppers and cook for another minute or so.
  5. Add chopped tomatoes, chicken stock, tomato paste, dried herbs, garlic powder and mix well.
  6. Once liquid starts bubbling, stir in pasta. Place lid on and set the timer to the cooking time required for your pasta.
  7. About 1 to 2 minutes before the timer is up, remove the lid and give pasta a stir. Then add in broccoli and chili and mix well. Keep the lid off.
  8. Once the timer is up, cook for an additional 4 minutes with lid off or until both pasta and broccoli have softened and liquid is reduced.
  9. Remove from heat and stir in cheese. Adjust salt and pepper to taste. Enjoy!
 

Notes: To make vegan, substitute ground beef with a can of chickpeas and add it in at Step 6. Omit cheese and top with crispy baked tofu cubes. Do not leave leftovers in the pot as residual heat will overcook the pasta so transfer into a container immediately. Leftovers can be kept in an air-tight container in the fridge for up to 3 days.

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