Recipe

Curry dishes are loaded with vegetables, even those featuring chicken, fish, lamb, and other proteins. And they’re very healthy foods, if you work with reduced-fat recipes and serve them with sensible portions of the traditional accompaniments, rice or naan bread.

The spices that are so important a feature in curry also contribute valuable nutritional and even medicinal benefits. Ginger and turmeric, for example, are known to be effective anti-inflammatory agents. Cumin and coriander aid digestion.

Here we offer a variety of curry, each recipe selected for the minimum of fat and maximum flavor in it. You can raise or lower the spicy heat level in each one simply by adding or removing some of the chilies or pepper flakes.

Spinach, Chickpea, and Potato Curry

This recipe makes the most of the pantry ingredients that you may already have in the house. A hearty meal that’s easy to put together.

Prep time: 1 hour
Serves 4

Ingredients:

1 onion, chopped
3 cloves garlic, chopped finely
A 2-1/2” piece of ginger, chopped finely
1 green chili, chopped coarsely
1 tablespoon vegetable oil
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
1 14-oz can chopped tomatoes
1 ¾ cups potatoes, measured after cutting into chunks
1 14-oz can chickpeas drained and rinsed
3 1/3 cups fresh or frozen and thawed spinach, chopped
Juice of ½ lemon
1 teaspoon garam masala spice

Instructions:

• Blend the onion, garlic, ginger, chili, and 3 tablespoons of water in a blender or food processor. Process until smooth.
• In a large deep frying pan heat the vegetable oil. Pour the onion purée in. Cook for 10 minutes.
• Add all of the dry spices and cook for 2 minutes.
• Add the chopped tomatoes and bring all to a simmer.
• Stir in the potatoes and chickpeas. Add 1 cup of water and simmer for 30 minutes, stirring occasionally, until the potatoes are cooked through.
• Add a little more water if it looks like sticking. Add the spinach and cook until it crumples.
• Stir in the lemon juice and garam masala. Cook for 1 more minute. Serve.

Turkey Curry

This curry makes the most of the leftovers.

Prep time: 5 minutes
Cook time: 15 minutes
Serves 4

Ingredients:

1 tablespoon sunflower oil
1 large onion, thickly sliced
1 green pepper, deseeded and chopped
2 tablespoon curry paste
2 garlic cloves, crushed
14-oz can chopped tomatoes
1 1/2 cup leftover turkey, diced
1 1/2 cup leftover boiled potato, diced
2 tablespoons mango chutney
Small bunch coriander, roughly chopped

Instructions:

• In a large pan heat the oil over high heat. Cook the onion and pepper for 3-4 minutes until starting to soften.
• Stir in the curry paste and garlic. Cook for another 1-2 minutes. Add the chopped tomatoes and ½ cup water. Bring to a boil. Lower the heat and simmer for 5 minutes.
• Stir in the turkey and potatoes. Cook for another 2-3 minutes. Season lightly with salt.
• Stir the mango chutney in. Scatter coriander over everything. Serve with rice or naan bread.

Read Related Article: Chickpea Vegan Curry Recipe

Vegetable Curry

This is a mild version of a traditional curry. You’ll make your own curry powder, instead of relying on commercial curry blends.

Prep time: 45 Minutes
Serves 4

Ingredients:

Oil for frying
2 onions, halved and sliced
2 cloves garlic, sliced thinly
3 green chilies, sliced
2 tablespoons home-made curry powder (recipe below)
1 cup of coconut milk
½ cup vegetable stock
¾ cup butternut squash cubed
1 small cauliflower, broken into small florets
½ cup green beans, sliced
10 curry leaves
1 teaspoon black mustard seeds

Home-Made Curry Powder
2 teaspoon coriander seeds
1 teaspoon cumin seeds
½ star anise
½ broken cinnamon stick
6 cloves
2 pods cardamom
½ teaspoon black peppercorns
1 teaspoon fennel seeds
½ teaspoon fenugreek
1 teaspoon turmeric powder
3-5 small dried red chilis, to taste
1 tablespoon basmati or jasmine rice

<h4Instructions:

• First, make the curry powder. Put the spices and chili in a non-stick frying pan, over low heat, and stir until the mix is fragrant. Remove from the pan and let it cool.
• Add the rice to the pan. Dry-fry until light gold. Cool. Grind the rice and fried spices in a spice grinder, mortar and pestle, or small food processor, until powdered. Note: the cardamom husks will separate from the seeds inside. Fish the husks out and discard.
• Heat 3 tablespoon oil in a large pan. Add the onions and cook for 10 minutes until soft and pale yellow.
• Add the garlic and green chilis. Cook for 3 minutes.
• Stir in 2 tablespoons of the curry powder. Stir until the fragrance of the spices rises.
• Add the coconut milk and vegetable stock. Bring it to a simmer.
• Add the squash. Cook for 4-5 minutes.
• Add the cauliflower and cook for 3-4 minutes.
• Add the green beans to be cooked until tender.
• To serve, heat another 2 tablespoons of oil in a pan and fry the curry leaves and mustard seeds until they frizzle and pop. Pour over the curry.

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Kidney Bean Curry

You can call this “curry in a hurry.”

Prep time: 5 minutes
Cook time: 30 minutes
Serves 2

Ingredients:

1 tablespoon vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
2”-sized piece of ginger, peeled and finely chopped
1 bunch coriander, chopped finely with stalks
1 teaspoon ground cumin
1 teaspoon ground paprika
2 teaspoon garam masala
14-oz can chopped tomatoes
14-oz can kidney beans, with its water

Instructions:

• In a large frying pan heat the oil over low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and pale yellow.
• Add the garlic, ginger, and coriander stalks. Cook for 2 minutes.
• Add the spices to the pan and cook for another minute. Add the chopped tomatoes and kidney beans with their water from the can. Bring to a boil.
• Turn the heat down and simmer the curry for 15 minutes, until thick. Season with salt to taste. Scatter the coriander leaves over the dish. Serve with rice.

Satay Curry With Eggplant and Bell Pepper

Eggplant makes a meaty background for crunchy bell peppers and snaps peas in this meat-free, vegan curry.
Prep time: 40 Minutes
Serves 4

Ingredients:

1 medium eggplant, cubed
2 teaspoons peanut oil
½ large onion, thinly sliced
1 red pepper, chopped
2 garlic cloves, crushed
A thumb-sized piece of ginger, grated
1 red chili, deseeded and finely chopped
2 tablespoons crunchy peanut butter
1 ¾ cups light coconut milk
Snap beans, a handful
½ cup baby corn
2 limes, juiced

Instructions:

• Pour 1 teaspoon of peanut oil into a bowl. Scrape the eggplant cubes into the bowl and toss to coat with the oil.
• Heat a non-stick skillet on medium-high heat. Cook the eggplant for 5 minutes until it softens and gets brown.
• Add the onion, chopped bell pepper, remaining teaspoon of oil, and a pinch of salt. Cook for 5 minutes until the onion has softened and the pepper is browning at the edges.
• Add the ginger, garlic and chili, and cook for 2 minutes.
• Add the peanut butter and coconut milk. Simmer gently for 10 minutes until thickened.
• Add the snap beans and baby corn. Simmer for 5 minutes or until the snap beans and corn are tender/crisp. Season lightly with salt. Stir in the lime juice.
• Serve with rice.

Curried Cod

This is a meal in one pot, light, and savory.
Prep: 10 minutes
Cook: 25 minutes
Serves: 4

Ingredients:

1 tablespoon oil
1 onion, chopped
2 tablespoon medium-hot curry powder
1 thumb-sized piece ginger, peeled and finely grated
3 garlic cloves, crushed
2 15-oz cans chopped tomatoes
15-oz can chickpeas
4 cod fillets (about 4-5 oz each)
1 lemon, zested and quartered
A small bunch of coriander leaf, roughly chopped
Salt and black pepper to taste

Instructions:

• Heat the oil in a large skillet. Add the onion to cook for a few minutes over a high heat. Stir in the curry powder, ginger, and garlic.
• Cook for another 1-2 minutes. Stir in the tomatoes and chickpeas. Season lightly with salt and pepper.
• Cook the sauce for 8-10 minutes. It will thicken.
• Place the cod over the sauce. Cook for another 5-10 minutes, covered until the fish is cooked through.
• Scatter the lemon zest and coriander leaf over the fish. Serve with the lemon wedges to squeeze over.

Sweet Potato and Lentil Curry

Ingredients:

2 teaspoons vegetable oil
1 large red onion, finely chopped
4 cloves garlic, crushed
A 2” piece of ginger, finely grated
6 fresh or dried curry leaves
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground turmeric
2 medium sweet potatoes (about 1 lb), cut into chunks
2/3 cup red split lentils
1 1/4 cups low-fat coconut milk
1 ¼ cups vegetable stock
A handful of coriander leaves
1 lime, cut into wedges

Instructions:

• In a large pan heat the oil over medium heat. Cook three-quarters of the onion with a pinch of salt for 10 minutes, stirring regularly, until softened.
• Add the garlic, ginger, and curry leaves. Cook for 2 minutes.
• Add the spices and cook for 1 minute.
• Stir in the sweet potato chunks and lentils.
• Add the coconut milk and vegetable stock. Stir well, bring to a boil, then simmer for 15-20 minutes. Add a little water if it’s getting dry. Cook until the potatoes and lentils are cooked through. Season with salt and pepper.
• Serve with coriander and the remaining onion on top, with lime wedges for squeezing over.

Beef Curry

Prep time: 20 mins
Cook time: 2 to 2 1/2 hours
Serves 4

Ingredients:

2 tablespoon oil
500g diced stewing steak
1 tablespoon butter
1 large onion, chopped
2 cloves garlic, crushed
1 2”-sized piece of ginger, grated
¼ teaspoon hot chili powder
1 teaspoon turmeric
2 teaspoons ground coriander
3 cardamom pods, crushed, seeds extracted and husks discarded
15-oz can chopped tomatoes
1 cup beef stock
1 teaspoon sugar
2 teaspoons garam masala
½ small bunch coriander, roughly chopped

Instructions:

• Heat one tablespoon of the oil in a casserole over medium heat.
• Salt and pepper the beef. Fry it in the casserole for 4-5 minutes on each side. Remove it to a platter.
• Heat the rest of the oil and butter in the casserole. Add the onions. Fry for 15 minutes or until caramelized.
• Add the garlic, ginger, chili, turmeric, ground coriander, and cardamom. Fry for 2 minutes. Add the tomatoes, stock and sugar. Simmer.
• Add the beef. Cover the curry. Cook over low heat for 1 ½ – 2 hours or until the meat is fork-tender. Uncover the curry for the last 20 minutes of cooking.
• Stir through the garam masala. Season to taste. Scatter over the coriander over everything. Serve.

Lamb Biryani

Prep time: 15 minutes
Cook time: 20 minutes
Serves 2

Ingredients:

For the cauliflower rice:
1½ cups cauliflower florets
½ teaspoon turmeric
3 cardamom pods, lightly crushed, seeds extracted, and husks discarded
½ teaspoon fennel seeds, lightly crushed
1/8 teaspoon nigella seeds
For the lamb:
1 tablespoon oil
1 large onion, finely chopped
1 tablespoon finely chopped ginger
1 red chili, deseeded and finely chopped
2 garlic cloves, thinly sliced
1 teaspoon ground cumin
1 teaspoon ground coriander
4 oz very lean lamb steak, cut into bite-sized pieces
15-oz can chopped tomatoes
1 teaspoon water or stock
Tablespoon toasted flaked almonds
2 tablespoons pomegranate seeds
A handful of fresh mint leaves

Instructions:

• Put the cauliflower in a food processor and process into rice-sized pieces.
• Pour into a large bowl. Add the turmeric, cardamom, fennel seeds, black onion seeds, and some salt. Stir well. Cover with plastic wrap.
• Heat the oil in a wok. Add the onion and ginger to fry for 10 minutes, until soft.
• Add the chili and garlic. Cook 1 minute more.
• Stir in the cumin and coriander. Add the lamb and stir-fry for 1-2 minutes.
• Add the tomatoes and the water. Cook for 2 minutes.
• Microwave the cauliflower on high for 3 minutes. Spoon onto serving plates.
• Spoon the lamb and sauce over the cauliflower rice, then garnish each plate with the almonds, pomegranate seeds and mint leaves.

Organizing lunches ahead of time is the smart way to manage meals over the week, whether you’re working from home or going out to an office. Spend one or two hours preparing on the weekend, and you’ll have quick, healthy meals for the next 4 or 5 days.

One more session during the week will guarantee no-brainer meals to see the whole week out. You’ll eat the foods you like best, fixed the way you like them.

No more worrying about what to make for lunch, just take a container out of the fridge or freezer and you sit down to good food a few minutes later. And consider that meal prep lunches are money-savers, compared to eating out and ordering take-out.

You might want to keep a few different container types to use as you need. A glass container or mason jar lets you enjoy a salad right from the fridge, while microwave-safe containers let you heat foods like rice and beans, meatballs, and stir-fry in minutes. Plan the food you’ll want for the week and have the appropriate containers at hand.

Roasted Cauliflower Salad

This hearty salad is vegan and gluten-free

Prep time: 15 minutes
Cook time: 30 minutes
Serves: 4 as a side dish, 2-3 as a main dish

Ingredients:

Florets from 1 small head of cauliflower
Extra-virgin olive oil, for drizzling
2 cups arugula (rocket) leaves, rinsed
½ cup cooked green lentils
Lemon wedges, for squeezing and serving
1/3 cup prepared tahini sauce
¼ cup pine nuts or sliced almonds
¼ cup chopped black olives
Salt and freshly ground black pepper

Instructions:

1. Preheat the oven to 425°F and line a large baking sheet with baking parchment. Put the cauliflower florets on the lined sheet and toss with drizzles of olive oil and a light seasoning of salt and pepper.
2. Roast the cauliflower for 20-25 minutes, or until the edges are brown.
3. In a medium bowl, toss the arugula and roasted cauliflower with a little more olive oil, a good squeeze of lemon, and little more salt.
4. Spread the vegetables on a platter. Sprinkle the lentils, pine nuts, and olives over them.
5. Dribble the tahini sauce over the salad. Taste for lemon, salt, and pepper; adjust if needed.

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Meatballs Glazed with Sriracha and Honey

Spicy, sweet meatballs bursting with flavor! A quick-cook recipe.

Yield: 8 Servings
Prep time: 5 minutes
Cook time: 25 minutes

Ingredients

Meatballs:
2 lb. lean ground turkey
1 cup whole wheat panko breadcrumbs
2 eggs
1/2 tsp. minced fresh garlic
1/2 tsp. salt
1/2 tsp. black pepper

Sauce:
1/4 cup Sriracha
3 Tbsp soy sauce
3 Tbsp rice vinegar; if not available, apple cider vinegar
3 Tbsp honey
1 Tbsp grated fresh ginger
3 cloves garlic, minced
1/2 tsp. toasted sesame oil
Preheat oven to 375° F.

Instructions:

1. In a large bowl, mix turkey, breadcrumbs, eggs, garlic, and salt.
2. Form the turkey mix into about forty 1-1/2-inch balls.
3. Spray two baking sheets with cooking spray. Place the meatballs on the baking sheets, making sure to separate them from each other.
4. Bake meatballs for 20-25 minutes, or until browned and cooked through.
5. Mix the sauce ingredients in a saucepan and place it over medium heat. Whisking constantly, bring the sauce to a boil. Lower the heat and simmer the sauce 8-10 minutes. Spoon the sauce over the meatballs.
6. Scatter the scallions over the meatballs.
7. Serve with rice.

Beef and Broccoli Stir Fry

Marinated lean beef stir-fried with broccoli. This is one to reheat in the microwave.

Prep time: 14 minutes
Cook time: 12 minutes
Resting time: 10 minutes
Servings: 4

Ingredients:

¾-lb. pound flank steak or sirloin, trimmed of fat, very thinly sliced against the grain
1 Tblsp cooking oil
2 cloves garlic, finely minced
1/4 tsp grated fresh ginger
3-1/2 cups broccoli florets
For the Beef Marinade:
1 tsp cornstarch or tapioca starch
1 tsp low sodium soy sauce
1/4 tsp dark soy
1/2 tsp toasted sesame oil
1/8 tsp black pepper
For the Sauce:
1-1/2 Tblsp oyster sauce
1-1/2 tsp low sodium soy sauce
1/4 tsp dark soy sauce
2 tsp granulated sugar
1 tsp toasted sesame oil
1/2 tsp mirin Chinese cooking wine or dry sherry
2 teaspoons cornstarch or tapioca starch
salt and black pepper to taste
1/3 cup cold water or sodium-free chicken broth

Instructions:

1. In a medium bowl, mix the ingredients for the marinade. Add the beef slices and stir until coated. Set aside for at least 10 minutes.
2. Bring the water to a boil in a large non-stick skillet or wok. Add the broccoli florets and cook for about 30 seconds. Drain. Rinse under cold water immediately. Set aside.
3. Combine all the sauce ingredients together in a small bowl.
4. Dry the skillet or wok you blanched the broccoli in. Heat the cooking oil over high heat in it, for about 2 minutes.
5. Quickly add the beef to the pan and spread the pieces out to a single layer. Sear them on each side.
6. Add the garlic and cook about 1-2 minutes longer. The meat should be cooked through but not overdone.
7. Pour in the sauce. Cook and stir until the sauce becomes thick, which will happen in about 30 seconds. If the sauce is too thick, add more water, by tablespoons, to thin it out.
8. Stir the broccoli in. Toss to coat it with the sauce. Taste for seasoning and adjust salt and pepper.
9. Sprinkle with sesame seeds and the chopped green onions.
10. For meal prep: Divide evenly into lunch containers with your favorite carb – rice, quinoa, or noodles.

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Roasted Beets Recipe

This is one of the simplest side dishes you can prep for your lunches. Here are some ideas for what to do with roasted beets

Drizzle prepared tahini over sliced cold roast beets. Or prepare a vinaigrette dressing and mix it in with chopped cold roast beets – add a couple of tablespoons of chopped fresh herbs. Either way, you have a delicious salad.

Prepare a mixture of sour cream, lemon juice to taste, salt and pepper. Spoon this cream over sliced room temperature or cold roast beets.
Sprinkle chopped roast beets with salt and pepper, then olive oil. Mix chopped walnuts and chunks of salty white cheese like feta with the beets. Drizzle a little more olive oil over everything. Garnish with chopped cilantro or parsley.

How to roast beets:

1. Preheat the oven to 400° F.
2. Wrap each beet in foil with a drizzle of olive oil and a good pinch each of salt and pepper.
3. Place the wrapped beets on a baking sheet and roast until they’re fork-tender. The time will vary according to the size and freshness of the beets.
4. Count on 35 minutes for small, young beets, and 60 minutes for older, larger ones.
5. Unwrap the beets. Let them cool. Peel them under running water to keep the kitchen free of red beet juice! The skins will peel off with just a little pressure from your fingers.

Spicy Chicken and Sweet Potato

Chicken, broccoli, and sweet potatoes make one satisfying meal prep lunch.

Prep time: 15 mins
Cook time: 30 mins
Yield: 8 servings

You’ll need 3 sheet pans for this full recipe. It can be halved.

Ingredients:

2 lbs. boneless skinless chicken breasts, cut into small pieces
1 Tblsp paprika
1 Tblsp ground cumin
1 Tblsp ground turmeric
Juice of ½ lemon
3 tablespoons of olive oil
3 sweet potatoes, peeled and diced
5–6 cups broccoli florets
Salt and black pepper
Garnishes: Sliced avocado. Hummus. Lemon juice. Chives. Olive oil.

Instructions:

1. Preheat the oven to 425 °F.
2. Blend the paprika, cumin and turmeric in a large bowl. Stir 1 Tblsp olive oil and lemon juice in.
3. Add the chicken pieces to the bowl. Stir to coat all the chicken with the spices.
4. Cover the bowl and store in the refrigerator for the chicken to marinate, 30 minutes.
5. Place the sweet potatoes and broccoli florets on sheet pans. Drizzle the rest of the olive oil over them. Lightly salt and pepper the vegetables.
6. Place the marinated chicken in the pan with the vegetables.
7. Bake everything for 12-15 minutes. Remove the broccoli and chicken, leaving the sweet potatoes.
8. Stir the sweet potatoes. Roast another 10-15 minutes, checking at 10 minutes to make sure they’re tender but not overcooked.

Spicy Chicken With Rice and Beans

Fresh cilantro complements this complete meal, which takes an unbelievably short time to prep. If you prefer, substitute chopped scallions for the cilantro.

Prep time: 10 minutes
Cook time: 10 minutes
Yield: 4 servings

Ingredients:

For the chicken:
1 cup long-grain white or brown rice
1 cup of water
14 oz undrained canned tomatoes
1/2 tsp salt
1 tsp oil
about 1 lb. chicken breasts, sliced into 4–6 pieces
½ tsp ground cumin
¼-1/2 tsp chili flakes, if liked
½ tsp ground ginger
½ tsp ground coriander seeds
1 14-ounce can black beans, drained
a handful of chopped fresh cilantro or scallions

Instructions:

1. Cook the rice according to package directions. Fluff with a fork and allow to cool, covered.
2. Add the salsa or tomatoes and beans to the cooled rice and mix gently.
3. Sauté the chicken in 1 Tblsp oil, turning the pieces over once after 5 minutes. Make sure it’s cooked through but not overdone.
4. Divide the rice and beans into 4-6 portions. Top each with a piece of chicken.
5. When ready to eat, sprinkle cilantro or scallions over the dish.
6. Suggested side dish: sliced avocado with a squeeze of lemon. Prep the avocado just before serving.
7. The chicken, rice, and beans meal prep will last for about 4 days tightly covered and refrigerated.

Roasted Vegetable Couscous with Garlic Herbed Chickpeas

This hearty prep meal will keep you satisfied for a long time. A rich delicacy from vegan cuisine.

Prep time: 15 mins
Cook time: 55 mins
Yield: 4 servings

Ingredients:

For the couscous:
4 ripe Roma tomatoes
2 medium zucchinis
1 red bell pepper
1 red onion
4 cloves garlic, peeled
2 Tbsp olive oil
Salt and pepper
1 cup couscous grains
1.5 cups vegetable broth or water
1 cup chopped parsley
For the garlic herbed chickpeas:
two 15 oz. cans chickpeas
1 Tblsp oil
1 tsp dried parsley
1/2 tsp dried oregano
1/2 tsp dried basil
1 tsp garlic powder
1/4 tsp onion powder
1/4 tsp salt
¼ tsp black pepper
1/2 cup ranch dressing for serving

Instructions:

1. Preheat the oven to 400°F.
2. Chop the Roma tomatoes, zucchini, and bell pepper into 1-inch pieces. Slice the red onion into 1/2-inch thick strips. Place the tomatoes, zucchini, bell pepper, onion, and peeled garlic on a large baking sheet.
3. Drizzle the olive oil over the chopped vegetables, toss to coat, then season with salt and pepper. Roast the vegetables for about 45 minutes, stirring every 15 minutes.
4. Bring the vegetable broth to a boil in a small saucepot. Stir in the couscous, using a fork. Place a lid on top, remove the pot from the heat, and let the couscous sit for five minutes, or until the broth is absorbed. Fluff the couscous with a fork, add the butter, stir again gently, then let it cool, covered.
5. Rinse and drain 2 15oz. cans of chickpeas. Heat 1 Tblsp oil in a large skillet over medium heat. Pour the chickpeas in and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove the skillet from the heat.
6. Mix the dried parsley, oregano, basil, garlic and onion powders, salt, and pepper in a small bowl.
7. Season the chickpeas with the dry mix and stir well.
8. Remove the garlic cloves from the roasted vegetables. Chop them finely. Mix the vegetables, chopped garlic and parsley in a large bowl.
9. Divide the couscous into four containers and top with the roasted vegetables. Finish each with 1/4 of the garlic herb chickpeas. Before serving, drizzle each portion with 2 Tbsp ranch dressing.

Roasted Vegetable Salad

This is an easy meal-prep that’s good cold or at room temperature.

Prep time: 20 minutes
Cook time: 1 hour
Yield: 4 servings

Ingredients:

Lemon/Dill Tahini Dressing
1/4 cup raw tahini paste
1/4 cup warm water
3 Tbsp lemon juice
1 small garlic clove, crushed, or 1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp dried dill
1 tablespoon chopped fresh parsley
1/4 tsp salt
Black pepper
Quinoa:
1 cup quinoa
1 Tblsp oil
1 and ¾ cups of water
½ tsp salt
Roasted Vegetables
1-pint grape tomatoes
8 oz mushrooms
1 medium zucchini
1 medium yellow squash
1 red onion
2 Tbsp olive oil
1 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp salt
In addition:
4 cups fresh spinach, well rinsed and patted dry.
1 Tblsp oil
1/2 cup hummus

Instructions:

1. In a small bowl combine the crushed garlic, onion powder, dill, parsley, salt, pepper, tahini, water, and lemon juice. Stir or whisk until smooth.
2. Rinse the quinoa thoroughly in a sieve. Let it drain.
3. Heat 1 Tblsp oil in a small pot.
4. Toast the drained quinoa in the pot over medium heat, about 2 minutes. Stir constantly.
5. Add the water and salt. Cover the pot tightly. Bring the quinoa to a boil, then lower the heat to minimum. Cook for 15 minutes.
6. Turn the heat off and allow the quinoa to rest five minutes, still covered. Empty the cooked quinoa out into a casserole dish, spreading it out.
7. You can prep the quinoa a day in advance, keeping it refrigerated.
8. When you’re ready to prep the entire meal, preheat the oven to 400°F.
9. Line one or two baking sheets with baking parchment. The vegetables should roast in one layer, so you may need more than one baking sheet.
10. Place the grape tomatoes onto a baking sheet. Slice the onion into 1/4-inch strips. Cut the zucchini and yellow squash into 1/4-inch wide half-rounds. Cut the mushrooms in half. Mix the vegetables together on the baking sheet.
11. Add the olive oil, oregano, garlic powder, and salt to the vegetables. Mix the vegetables and seasonings to coat them well.
12. Roast the vegetables in the preheated oven for 30-40 minutes, stirring every 15 minutes. When they’re brown at the edges, take the baking sheet out of the oven and allow them to cool for about 10 minutes.
13. Sauté the spinach in 1 Tblsp oil, stirring often. Remove from the heat when it crumples – about 3 minutes. Salt it lightly. Let it cool.
14. Add one-quarter of the spinach to each dish or container. Spoon 1/2 cup of the cooled quinoa on top of the spinach.
15. Spoon the roasted vegetables among the four containers.
16. Add 2 Tbsp hummus to each portion. Cover and refrigerate.
17. Combine the dressing ingredients. Spoon into four dressing containers, dividing it evenly. The salads and dressing can be kept refrigerated for up to 4 days.

Honey Sesame Chicken Meal Prep

This is a particularly delicious chicken meal prep; chicken, broccoli, and snap peas stir-fried in a sweet/savory sauce.

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

Ingredients:

Honey Sesame Sauce:
1/4 cup chicken stock or water
1/4 cup reduced-sodium soy sauce
1/4 cup honey or maple syrup
1 Tblsp sesame oil
Optional: ¼ – 1/2 tsp red pepper flakes, to taste
1 teaspoon cornstarch

Chicken and Rice Prep:
2 cups of raw rice
1 tsp salt
2 tablespoons olive oil, divided
3 cups coarsely chopped broccoli
3 cups snap peas
2 large chicken breasts chopped into 1-inch cubes
Salt and pepper
Sesame seeds to garnish

Instructions:

1. Shake together all honey sesame sauce ingredients and set aside.
2. Cook rice with salt according to package instructions. Allow cooling, covered. Divide between 4 containers.
3. Heat 1 Tblsp olive oil in a large pan. Add broccoli and snap peas. Cook for 5-7 minutes, until bright green and tender. Add to the rice in the containers.
4. Add remaining 1 Tblsp olive oil to the pan. Add the chicken to the pan. Season with salt and pepper, and optional red pepper flakes. Cook for 7-10 minutes, until cooked through. Remove from heat.
5. Add the chicken to the lunch containers.
6. Store in the fridge for up to 4 days. When ready to serve, reheat the container and the sauce. Drizzle ¼ of the sauce over each portion.
7. Garnish with sesame seeds.

Cold Sesame Noodles with Spiralized Vegetables

Whole wheat spaghetti, spiralized vegetables, and chickpeas tossed in almond butter sauce. Simple, healthy, and delicious. Note: this recipe doesn’t freeze well.

Prep time: 20 minutes
Cook time: 10 minutes
Yield: 4 portions

Ingredients:

4 oz raw whole wheat spaghetti
1 medium-sized zucchini, spiralized
2 large carrots spiralized or shredded
2 cups canned, drained, rinsed chickpeas – a 19 oz can
Green onions to garnish
Sesame seeds to garnish

Almond Butter Sauce:
1/4 cup almond butter or other natural nut butter
1 tsp finely grated ginger
1 clove garlic minced
2 Tblsp soy sauce
3 Tblsp rice vinegar
1 Tblsp sesame oil
1 Tblsp maple syrup
1 tsp lime or lemon juice
1/2 tsp red pepper flakes optional; omit for a non-spicy version

Instructions:

1. Cook pasta according to package directions. Rinse under cold water.
2. Gently mix the pasta, zoodles, shredded (or spiralized) carrot, and chickpeas. Divide between four containers. Sprinkle with green onions and sesame seeds.
3. Whisk together the almond butter sauce ingredients. Divide among 4 small containers.
4. Store in the refrigerator up to 4 days.

To serve: drizzle the noodle/vegetable portions with the almond butter sauce and toss well before serving.

Meal-Prep Notes and Tips

Food safety:

• • These recipes will keep refrigerated up to 4 days

.

• Rice reheats well, but don’t keep it out of the refrigerator for very long. Once it’s cooked, cool it down and put it away to chill. Reheat only once.
• Meals using seafood shouldn’t be kept longer than 2 days.
• Sauces and salad dressings should be chilled and kept separately, to prevent the food from going soggy.

Storage and Serving Containers

• Some people swear by glass containers, others use plastic. Either way, you should have at least four containers of 2-cup capacity, for storing main meals. And you’ll need four 2-oz jars to store salad dressings in.
• If you like the idea of pre-made salads, you’ll need four Mason jars. Keep the salad dressing on the bottom of the jar and place vegetables on top. Turn the jar upside down onto a bowl, mix the ingredients, and enjoy. Delicate foods like lettuce, tomatoes, and avocados should be prepared and added to the salad just before serving.
• Consider if you’ll need freezer- or microwave-friendly containers, and make sure to have them.
• Keeping your meals interesting
• You don’t have to get stuck eating the same meal four times in a row – unless you fall in love with a recipe. Swap these ingredients freely:
• Trade quinoa, cauliflower rice or brown rice for white rice.
• Trade chicken breast for chicken thighs, thinly sliced turkey breast, or tofu.
• There are lots of Asian-flavor sauces. You can swap one for another in any recipe.
• Stir-fried vegetables can be thinly sliced carrots, cabbage, different colored bell peppers, broccoli florets, asparagus, snap peas, or anything that comes out crisp after a few minutes in the skillet.
• Whip up one or two salad dressings and keep them in closed jars, in the fridge. Gently mix it into fresh salads, steamed vegetables, or pasta just before serving.
• Prepared tahini keeps well in the fridge for 5 days if covered tightly, and a little of it spooned over steamed or roasted vegetables adds heft and flavor.
• Remember cheeses and plain raw vegetables like carrot and celery sticks to fill out a meal. Make sure to include a dip like hummus, Greek yogurt flavored with a little crushed garlic and salt, or peanut butter for those raw vegetable sticks.
• Olives and all kinds of pickles add interest to a prepped lunch too. Drain them before adding to the container, but best is to simply put a few on the side just before serving.

Easy-going garnishes

• Keep a few lemons or limes handy to slice and squeeze over pretty much anything.
• Chop some green herbs like scallions, cilantro, parsley, or basil as a garnish for your lunch, and remember that seeds (pumpkin, sunflower seeds) and nuts (chopped walnuts, sliced almonds) add great crunch and nutrition.

For convenience

• Pick up two kinds of pre-cut vegetables at the grocery store, to cut down chopping time.
• Buy a pre-cooked rotisserie chicken. You can cut it up and use it in recipes requiring sautéed chicken, or just serve it plain, next to carb and some stir-fried vegetables.
• Make full use of appliances to free you up for prepping other things. For example, put up a stew or soup in your slow cooker and let it cook itself while you prep rice, potatoes, quinoa, roasted vegetables, etc. If you own a rice cooker, use it. You can also cook quinoa in it.
• Prepare grains and pulses in bulk. Freeze in 1-cup portions for even easier meal prep. Rice, quinoa, all kinds of beans and lentils and meatballs reheat well and can form the main part of a prepped lunch.

People used to consider meatloaf a dish that Grandma used to serve back in the 1970s, but it still conjures up pictures of a homey table spread with a tempting, meaty loaf, mashed potatoes, and green beans on the side. Meatloaf is a delicious and comforting dish. Easy to make, too. And these Weight Watchers recipes are so low in fat and starch that you can enjoy two, or even three slices per serving. And remember – using Smart Points, you can still have the green beans and even lite mashed potatoes.

Weight Watchers Meatloaf With Secret Vegetables

This is meatloaf for sneaky Moms. It’s so moist and tasty, no one will guess you’ve stuffed it with mushrooms, onions, and carrots.

Prep time: 20 minutes
Cook time: 1 hour
Serves: 4 generous servings of 2 slices each

Ingredients

2 teaspoons canola oil
1 cup finely chopped button mushrooms
1 cup finely chopped onion
1 carrot, peeled and finely chopped
1 stalk celery, finely chopped
1 lb. lean ground beef
1/2 cup quick-cooking oats (not instant)
1 egg
3 tablespoons low-sugar ketchup, and more for glazing the top.
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon salt
1/4 teaspoon black pepper, or more to taste
1/2 teaspoon garlic powder or 1 teaspoon fresh, finely chopped garlic

Instructions:

1. Preheat oven to 350F degrees.
2. Spray a 4-1/2 x 8-1/2-inch loaf pan with cooking spray.
3. Set a large skillet over medium heat. Add the oil and heat it.
4. Add the finely chopped vegetables to the skillet. Stir and cook until the onion is soft, about 5 minutes. Scrape the vegetables into a large bowl.
5. Add the ground beef, oats, egg and seasoning to the bowl. Mix very well. You may want to knead the mixture with your hands, to make sure all the ingredients are evenly distributed.
6. Spoon the beef/vegetable mixture into the loaf pan.
7. Bake for 30 minutes, then brush additional ketchup over the loaf to make a glaze.
8. Cook 30 to 45 minutes longer. A meat thermometer placed in the center of the meatloaf will read 160F degrees when it’s done.
9. Remove the meatloaf from the oven. Let it rest 5 minutes before serving. Cut into 8 slices.

myWW SmartPoints:

Green plan: 7
Blue plan: 7
Purple plan: 7

Weight Watchers Healthy Turkey Meatloaf with Quinoa & Zucchini

Grandma almost certainly didn’t mix quinoa into her meatloaf. But she was probably wise to the appeal of grated zucchini, which adds color and moisture to the dish.

Notes:
Quinoa is naturally bitter, but a good rinse in cold water will remove the bitterness. Remember to rinse it well, then let it drain, before cooking.
Place the grated zucchini in a colander and press out as much moisture as you can.

Prep time: 20 MINS
Cook time: 50 MINS
Servings: 6

Read Related Article: Weight Watchers Meatloaf – Simply Delicious!

Ingredients:

1/2 cup raw quinoa
1 grated, medium zucchini, moisture pressed out
2 large egg whites
½ cup finely chopped onion
1 Tblsp. chopped fresh parsley
1 tsp. dry Italian seasoning
½ cup chili sauce, divided
½ tsp. salt
½ teaspoon black pepper, or more to taste
1 lb. ground, skinless turkey breast

Instructions:

1. Cook the quinoa according to the package directions.
2. Line a 9×13 baking pan with foil, or spray it with low-calorie cooking oil.
3. Preheat the oven to 375F degrees.
4. Place the grated zucchini in a large bowl. Add the egg whites, onion, parsley, Italian seasoning, 1/4 cup chili sauce, salt and pepper, mixing well after each addition.
5. Add the turkey; mix. Add the quinoa and mix well.
6. Spoon the mixture to the baking pan. Shape it into a 5 x 11-inch rectangle loaf. To glaze the meatloaf, brush the remaining ¼ cup chili sauce over it.
7. Bake 50 – 55 minutes.
8. Let the meatloaf rest 5 minutes before serving.

myWW SmartPoints:

Green plan: 4
Blue plan: 2
Purple plan:1.

Weight Watchers Tangy Meatloaf

This parsley-flecked meatloaf version is packed with hearty flavor and has a rich-tasting glaze on top.

Prep time: 20 minutes
Cook time: 1 hour 30 minutes
Yield: 8 servings.

Ingredients:

2 lb. extra lean ground beef
4 slices (100g) low-calorie bread – toasted and crushed to make crumbs
2 medium eggs
1 Tblsp Worcestershire sauce
1 grated onion
3 finely chopped cloves of garlic
2 crumbled beef stock cubes
1/2 tsp black pepper
1/3 cup skim milk
6 tablespoons low- or no-sugar ketchup, divided
1 handful fresh, finely chopped parsley
1 Tblsp light brown sugar
1 Tblsp white wine vinegar
1 – 2 Tblsp yellow mustard
5 sprays of calorie-controlled spray oil

Instructions:

1. Preheat the oven to 180°C
2. Spray a loaf pan with calorie-controlled spray oil, using 5 pumps.
3. In a large bowl put the ground beef, breadcrumbs, eggs, Worcestershire sauce, grated onion, minced garlic, black pepper, crumbled stock cubes, milk and 2 tablespoons of the tomato ketchup.
4. Knead the ingredients to mix well.
5. Mix the chopped parsley in.
6. Spoon the meat loaf mixture into the loaf pan.
7. In a small bowl, mix the remaining 4 tablespoons of ketchup with the sugar, white wine vinegar and mustard. Spread half of this glaze over the meatloaf. Set the rest aside.
8. Cook the meatloaf 50 minutes.
9. Spread over the remaining glaze over the meatloaf and cook it 25 minutes longer.
10. Let the loaf stand for 10 minutes before serving. Makes 8 generous slices.

myWW SmartPoints: Green plan, 6; Blue and Purple plans, 5.

Weight Watchers Diner-style Meatloaf

Prep time: 5 minutes
Cook time: 50 minutes
Serves: 8

This moist and meaty meatloaf gets its great taste from a blend of ground dark-meat and breast-meat turkey, plus tangy seasonings.

Ingredients:

1 medium, finely chopped onion
1 medium, finely chopped bell pepper
1 lb. 93% lean ground dark-meat turkey
1 lb. extra lean ground turkey breast
1 cup ketchup, divided
½ cup seasoned breadcrumbs
White of 1 large egg
2 Tbsp Mustard
1 tsp. Worcestershire sauce
1 tsp garlic powder or fresh, crushed garlic
½ tsp table salt
¼-1/2 tsp black pepper, to taste
Cooking spray

Instructions:

1. Preheat the oven to 400ºF.
2. Spray cooking spray into a baking sheet.
3. Spray a large skillet with cooking spray. Place over medium heat.
4. Add the onion and bell pepper. Stir and cook until the vegetables are soft, about 5 minutes. Remove from the heat. Allow to cool 10 minutes
5. Mix the ground turkey and turkey breast, the onion mixture, 1/2 cup of the ketchup, the bread crumbs, egg white, mustard, Worcestershire sauce, garlic powder, salt and pepper in a large bowl.
6. Transfer the mixture to the baking sheet and shape it into a 5×10-inch loaf, about 2-1/2 inches high. Spread the remaining 1/2 cup ketchup over the top of the meatloaf.
7. Bake about 45 minutes. Let the meatloaf stand 10 minutes before slicing.

myWW Smart Points:

Green plan: 5
Blue plan: 4
Purple plan: 4

You May Also Like: 9 Healthy and Delicious Chicken Meatloaf Recipes

Weight Watchers Healthy Turkey Meatloaf

Turkey breast, low in fat but flavorful, combines with carrots and whole wheat breadcrumbs for a tasty and satisfying meatloaf. You’ll be proud to put this on the table.

Prep time: 15 minutes
Cook time: 1 hour
Servings: 8

Ingredients:

Cooking spray
2 lb. ground turkey breast
2 cups shredded carrots
1 cup whole-wheat breadcrumbs
2 large egg whites
1 Tbsp Dijon mustard
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1 Tbsp Worcestershire sauce

Instructions:

1. Preheat oven to 350 F.
2. Spray a 9×13″ baking pan with low-calorie cooking spray.
3. Mix ground turkey with the rest of the ingredients, except for the Worcestershire sauce, in a large bowl.
4. Place the meat into the baking pan and form an oblong loaf with a flat bottom.
5. Brush the Worcestershire sauce over the meat loaf.
6. Bake for about 1 hour.
7. Cool for 5 minutes before slicing.

SmartPoints:

1 point per slice.

Weight Watchers Mexican Flavors Meat Loaf

Bell peppers, corn, tortilla chips, and salsa give this meatloaf a big hit of flavors from south of the border.

Prep time: 15 minutes
Cook time: 1 hour
Serves: 4 – each serving is 3 slices

Ingredients:

1 pound extra-lean ground beef or ground turkey
1 cup red or yellow onions, chopped
½ cup red bell pepper, chopped
½ cup frozen corn kernels, thawed
1 cup salsa, divided
1/3 cup reduced-fat tortilla chips, crushed
2 egg whites
Fresh ground black pepper, to taste

Instructions:

1. Preheat oven to 350 degrees.
2. Line a baking pan with foil.
3. In a large bowl, combine beef, onions, red bell pepper, corn, ½ cup salsa, crushed tortilla chips, egg whites, and a little pepper. Mix thoroughly.
4. Place the meatloaf mixture in the baking sheet and shape it into a 12 x 4-inch loaf.
5. Spread the remaining ½ cup salsa evenly over the top of loaf.
6. Bake 60 minutes. Allow the meatloaf to stand for 5 minutes before slicing.
7. Cut into 12 slices.
8. Serves 4 (each serving 3 slices)

Weight Watchers Freestyle SmartPoints: 3. SmartPoints: 5. Weight Watchers Points Plus: 6

Weight Watchers Italian Meatloaf

This meatloaf is rich with garlic, olives, fresh basil, and tomatoes. Make sure to serve it with a big tossed salad and vinaigrette dressing.

Prep time: 20 min
Cook time: 45 min
Serves: 4

Ingredients:

1 Tbsp olive oil, divided
2 crushed garlic cloves
1 small, finely chopped red bell pepper
1 small, finely chopped onion
1 small, coarsely grated carrot
½ lb. lean ground beef
1 lightly beaten egg
½ cup pitted and finely chopped green olives
½ cup finely chopped fresh basil leaves, divided
4 small, finely chopped tomatoes
½ small, finely chopped red onion
1 Tblsp red wine vinegar
Salt and pepper

Instructions:

1. Preheat oven to 390°F. Line an 8×4” loaf pan with baking parchment.
2. Place a large, non-stick skillet over medium heat and add 2 tsp olive oil. Add the garlic, bell pepper, and onion to the skillet.
3. Stir and cook for 5 minutes or until the vegetables are soft.
4. Stir in the grated carrot and cook 1 minute longer. Remove the skillet from the heat and allow to cool.
5. In a large bowl, mix the ground beef, egg, chopped olives, 1/3 cup of the basil, and cooled vegetables. Add salt and pepper to taste; mix.
6. Spoon the meat mixture into the pan. Bake for 40 minutes or until meatloaf is cooked through.
7. Let the meatloaf stand for 5 minutes.
8. To make the salsa: combine the tomato, red onion and remaining basil in a medium bowl. Add vinegar and remaining oil (1 tsp).
9. Season with salt and freshly ground black pepper. Toss salsa gently to combine. Serve meatloaf with tomato salsa.

myWW SmartPoints:

Blue plan: 8
Green plan: 8
Purple plan: 8

myWW Meatloaf Muffins

These “muffins” make a nice presentation on a platter and are fun to eat – finger food if you provide a napkin with each one. They’re so low in calories and fat, you can enjoy 2 as a serving.

Prep Time: 15 minutes
Bake Time: 40 minutes
Yield: 9 meatloaf muffins

Ingredients for Meatloaf Muffins:

1.25 pounds 99% fat-free ground turkey breast
½ cup breadcrumbs (instructions for home-made breadcrumbs below)
1 cup finely diced onions
1 beaten egg
2 tablespoons Worcestershire sauce
½ cup barbecue sauce
¼ teaspoon salt
Fresh ground pepper, to taste

Ingredients for Topping:

⅓ cup barbecue sauce

Instructions:

1. Preheat oven to 350 degrees.
2. Spray a muffin pan with cooking spray.
3. If making your own breadcrumbs: Toast 1 slice whole-wheat or multi-grain bread. Break the toasted slice into pieces and put them in a blender. Pulse the bread until it’s all crumbs.
4. In a large bowl, place the ground turkey, breadcrumbs, onions, egg, Worcestershire sauce, ½ cup barbecue sauce, salt and pepper. Mix until thoroughly blended. Kneading the mix with your hands is best.
5. Spoon the meatloaf mixture to 9 muffin cups. Flatten the tops with a knife or the back of a spoon. Spread each meatloaf muffin with ¾ Tblsp barbecue sauce.
6. Bake the meatloaf muffins for 40 minutes. Slip a knife around each muffin to help it leave the pan.

myWW SmartPoints:

Blue plan: 2;
Green plan: 2;
WW Points Plus: 4