5 Chicken Freezer Meals

Happy Monday, beautiful! Today I am going to share with you a super simple meal prep that can be done in 30 minutes that yields 5 easy dinners that can be tossed together in a pan or insta pot. These meals are easily prepared with fresh fruits and veggies, steamer rice or even in a delicious spinach wrap. They’re versatile, easy and make dinner time a breeze.

Chicken is the protein of choice in our house so I start with about 3.5-4 lbs of boneless skinless chicken breasts. That’s about 6 chicken breasts. I dice up my chicken into bite size pieces and distribute evenly to 5 freezer bags. Now, these meals are made for about 2.5 people so if there are more mouths to feed in your house, simply adjust the amount of chicken you need. Once you have the diced chicken divided up into their bags, we can start adding the rest of our ingredients.

The recipes of choice in our house this week are:

  • Honey Mustard Chicken
  • Honey Pepper Chicken
  • Sesame Chicken
  • Southwest Chicken
  • Buffalo Chicken

The nice thing about this meal prep is that there is no chopping up vegetables. I like to keep items like steamer rice, fresh broccoli and greens, spinach wraps and cauliflower rice on hand to pair with these recipes.


Honey Mustard Chicken

  • 2 cups cubed chicken breasts
  • 2 tbsp grain mustard
  • 3 tbsp honey
  • 1/2 tbsp avocado oil
  • 1 tsp minced garlic
  • 1/2 tsp cracked pepper
  • 1/2 tsp salt
  • 1/2 sweet onion or chopped green onion (optional)

Put ingredients into freezer bag and shake to incorporate. Release the air, label with the date and contents and freeze. To prepare, thaw and toss contents into a frying pan on medium heat or into your crockpot or insta pot until chicken is well done. Serve with rice and fresh veggies.


Honey Pepper Chicken

  • 2 cups cubed chicken breasts
  • 2 tbsp honey
  • 1 tbsp low sodium soy sauce
  • 1 tsp sriracha
  • 1/2 tbsp avocado oil
  • 1 tsp minced garlic
  • 1/2 tsp ground ginger
  • 1 tsp cracked pepper
  • 1/2 tsp salt

Put ingredients into freezer bag and shake to incorporate. Release the air, label with the date and contents and freeze. To prepare, thaw and toss contents into a frying pan on medium heat or into your crockpot or insta pot until chicken is well done. Serve with rice and fresh veggies.


Sesame Chicken

  • 2 cups cubed chicken breasts
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar
  • 2 tbsp brown sugar
  • 1/2 tsp ground ginger
  • 1/2 tsp salt
  • chopped green onion & sesame seeds (optional)

Put ingredients into freezer bag and shake to incorporate. Release the air, label with the date and contents and freeze. To prepare, thaw and toss contents into a frying pan on medium heat or into your crockpot or insta pot until chicken is well done. Serve with rice and steamed broccoli.


Southwest Chicken

  • 2 cups cubed chicken breasts
  • 1/2 can of yellow corn
  • 1/2 can of black beans
  • 4-5 tablespoons of salsa
  • 1/2 tbsp avocado oil
  • 1 tsp minced garlic
  • salt and pepper to taste

Put ingredients into freezer bag and shake to incorporate. Release the air, label with the date and contents and freeze. To prepare, thaw and toss contents into a frying pan on medium heat or into your crockpot or insta pot until chicken is well done. Serve over rice, in a tortilla, use as a base for burritos or quesadillas.


Buffalo Chicken

  • 2 cups cubed chicken breasts
  • 1/2 can of yellow corn
  • 1/2 can of black beans
  • 2 tbsp ranch dressing
  • 4 tbsp buffalo sauce (or more if you LOVE buffalo)
  • chopped white onion or green onion (optional)

Put ingredients into freezer bag and shake to incorporate. Release the air, label with the date and contents and freeze. To prepare, thaw and toss contents into a frying pan on medium heat or into your crockpot or insta pot until chicken is well done. Serve as a salad over greens or in a spinach wrap.


 

Full honesty, I eyeball a lot of my ingredients instead of measuring them out. So use what you have, feel free to experiment and enjoy having some easy meals on hand to keep your weeknights simple. Enjoy!

Laura_Signature

Simple Korean Beef & Kale

Simple, tasty, recipes that don’t make you feel like garbage are staples in our house. Especially this time of year when we’d much rather spend more time outside than slave away in front of a hot stove. This recipe was inspired by a Pinterest find and was perfected over time after sharing it with family and testing different variations on Juan and Violet. It has less than 10 ingredients and we rarely have leftovers because it’s just that good.

You will need:

1 lb ground beef
3 cups fresh kale- chopped
3 cloves garlic
1 tsp. ground ginger or 2 tsp. fresh ginger
1/2 cup Coconut Aminos or Soy Sauce
2 Tbsp. Sesame Oil
1 Tbsp. Brown Sugar
Red Pepper Flakes to taste

Heat a skillet over medium-high heat. Add the ground beef and break it up into small pieces. Continue to cook the meat until a nice crisp starts to form. Add in your minced garlic but be careful not to burn it. You may need to adjust your heat. As your meat is browning, mix together the coconut aminos, ginger, sesame oil, brown sugar and red pepper flakes until the sugar is dissolved. Add your mixture to the meat and stir to incorporate. Add in your fresh kale, stirring occasionally until the kale is wilted and warmed through. Serve over white rice or cauliflower rice & top with green onion for a bright crunch.

Chef’s notes:

  • Even if you are not soy sensitive, I would recommend using coconut aminos to get the perfect blend of flavors.
  • You can add onion to the meat mixture for an additional level of flavor.
  • Take the time to brown your meat until it has nice, crunchy edges- thank me later.

Emily_Signature

Refocusing After Vacation

If you follow either myself or @laurasmithwellness on Instagram, you know that we were on vacation in Mexico during the last part of February. We were fortunate enough to be gifted a family vacation by our parents who took us all down to Playa del Carmen for 8 days, babies and all. This was my first experience with all inclusive and boy did we enjoy it. All you can eat and any cuisine you can imagine, endless chips and guac and all the Bahama Mama’s & Paloma’s you could drink. We thoroughly enjoyed a break from cooking, working & any semblance of a routine.

Flash forward to a good ole’ fashioned Minnesota snow storm welcoming us back to reality. Vacation came to an abrupt halt and it was a bit of a struggle adjusting back to life as we knew it. Vacations are meant to be enjoyed but I came up with some tips to help ease you back to reality and get you back on track with your wellness lifestyle post-vacay.

Drink so much freaking water. 

You’d be amazed at what chugging some good old H2O can do to help clear your system and get you back on track. Kicking up your water intake will help replenish your cells from all that sugar & alcohol you consumed on the beach. Be prepared to pee SO FREAKING MUCH as your body adjusts. Everyone’s intake goals should be specific to them but get yourself a 24 oz water bottle and aim for 3-4 of those a day as a good baseline.

Pack in the veggies. 

You are an adult. Adults eat vegetables. I can’t help but laugh when I meet full grown adults who don’t eat their vegetables. Your body NEEDS these essential vitamins and minerals and you will feel 1000 times better when you consistently fuel your body with what it needs. Especially after a week of endless treats, filling your plate with fiber dense veggies will help you feel satisfied. When you’re satisfied you crave less sugar. It’s a win-win. With that being said, you need to find vegetables that you DO like. If you don’t like broccoli, try cauliflower or asparagus. If bolder flavors are your thing, try munching on some sweet baby peppers. If you can’t stomach raw veggies, toss them in a pan with some ghee or olive oil and garlic. Trust me. Eat. Your. Veggies.

Cut out the sugar. 

I know this one is easier said than done but your body responds to what you fuel it with. If you pack your body full of sugar, it will continue to crave sugar. So by cutting it out- just for a few days- you are giving yourself the opportunity to break that addiction and help you kick the cravings. Be mindful of the hidden sources of sugars like pressed juices, fresh fruit, and yogurts. You may feel like you’re making a better choice but these often have just as much sugar as a can of pop or candy bar.

Ease your way back into your fitness routine. 

While on vacation, we walked a lot but it was not the typical 30-40 minutes of heart pumping work that I was used to. That meant that even in a week, my conditioning was lessened. Do not sabotage yourself by going full boar into an intense cardio session, feel out of shape and then give up. Plan 3-5 workouts for your week, listen to your body and modify if necessary. Easing into your routine will help your body adjust and give you the energy boost you need to keep going.

Be kind  

Do not waste time feeling guilty about the foods and drinks you consumed a week ago. Vacation is supposed to be fun and that includes treats and foods you don’t typically reach for on a weekly basis. I want to challenge you to stop thinking about foods as “good” and “bad”. Instead think about how you want to feel and what foods will get you there. Be kind to yourself as you ease back into your routine and focus on one decision at a time to get you there.

Oh, and start planning your next vacation now.

Cheers

Emily_Signature