Let's face it - we are ALL always on the go in this hectic modern day society. For some sad reason, our nutrition and meals tend to be one of the first things we throw out the window. Why? Stress, lack of sleep, not knowing what to prepare, not enough time, it's just not convenient and easy.. These factors play into the WHY we aren't eating healthy foods and treating our body like crap!
An easy way to give yourself the "easy way out" when you are tired at the end of the day and don't feel like cooking is to practice MEAL PREPARATION and BATCH COOKING!! This will save you time, money, and wasted energy stressing on "What to have for dinner". This recipe is perfect because you can make it in about 20 minutes (from the time you open the fridge to chop the onion, to sitting down to the table to eat) and it stores really well for up to 3-4 days in the fridge for your meals for the week. Make it Monday (have for Monday dinner), and save the next 3 portions for Tuesday Dinner, Wed Lunch, and Thursday Dinner. To mix it up, just add a different veggie under your beef sauce, or add some extra hot sauce, tomatoes, or fresh herbs.
This recipe is rich in high-quality protein, absorbable Iron, and B Vitamins from your grass-fed beef and pairs well with the tomatoes and garlic mix giving you some wonderful anti-viral and immune boosting properties. This is a great recipe for those looking to go a little lower carb and higher protein for a short period of time to fuel their metabolic fire. Remember, you always want to pair a high-quality protein with fiber, so combining this meal with green veggies like swiss chard or Brussels sprouts under the sauce is the most important part. These green veggies will support the liver detoxification process to break down the meat proteins and allow your body to use these important nutrients. Put the burner on and eat up... it's meal prep time!
SERVES: 4 servings (store in sealed containers. Option to keep in the fridge 3-4 days or freeze up to 2 weeks).
- 1 Yellow Onion, chopped
- 1-2 Cloves Garlic, minced
- 1 can Tomatoes (or 3-4 tomatoes chopped)
- 1 pkg. Lean Grass-Fed Beef (*Organic is best)
- 1 Tbsp Italian Herbs (mix of Sage, Rosemary, Parsley, Oregano, Basil)
- Salt/Pepper to taste
- Veggies to serve under your beef-sauce: Swiss Chard, Spinach, Kale, Brussels Sprouts, Cauliflower, Potatoes, Broccoli
- et out a large stock pot, cutting board, large knife (to chop onion/garlic), can opener, and spoon to stir. Get out your garlic, onion, seasoning, tomatoes, beef, and green veggies.
- Sauté minced garlic and chopped onions 2-3 minutes over medium heat in a large stock pot.
- Add beef and seasons to the pan. Start to chop up the beef piece in the pan using your spatula (or you can roughly chop it before you put it in the pan). Once the meat is browned on the outside pieces (~3-5 minutes), drain the excess water/grease and return to the stove.
- Add canned tomatoes and continue to stir over medium-heat high heat until meat is cooked through and tomatoes are cooked down (~5 minutes).
- Serve over raw or roasted veggies. To prepare veggies:
- If using Swiss Chard/Spinach/Kale: Wash leafy greens and chop into thin strips. You can lightly sauté your greens for 2-3 minutes on the stovetop OR just simply add them to the bottom of the bowl (under your beef sauce) ... Once the cooked beef-tomato mix is topped over the greens, they will automatically wilt and become soft. (This was the route I went for time and ease)
- If you are using brussels sprouts or a different veggie like cauliflower or broccoli, you may want to roast these at 350F for 15-20 minutes before adding the beef sauce on top.
I hope you enjoy this Meal Prep Monday Recipe to have all week long!