@seattlehanddoc
Instagram · Vlog
@seattlehanddoc 4 people × lunch + dinner × 5 days = 40 meals Our estimated grocery at Trader Joe’s was $150 $3.75 per meal **Make 3 cups of rice for beef or chicken bowls with the extra protein Seasoned Ground Beef * 5 lbs ground beef, 2 onions, 12 garlic cloves * 5 tbsp: chili powder, cumin * 3½ tbsp: garlic powder, paprika * 2½ tbsp: onion powder, oregano * Salt + black pepper * 10 tbsp tomato paste, 2½ cups beef broth * ¾ cup each: red bell pepper, green bell pepper, corn Cook onion + garlic in oil until softened. Add beef, cook until browned. Stir in spices + tomato paste, cook 1–2 min. Add broth, simmer until thick. Remove half (plain). Add peppers + corn to remaining beef, cook 2–3 min. Crispy Cheesy Beef Pockets * Beef with peppers + corn * Flour tortillas, mozzarella Garlic Butter * 6 tbsp butter (melted), 4 garlic cloves, 2 tsp parsley Lightly dip tortillas in water, cut in half. Layer cheese → beef → cheese, fold triangles. Brush with garlic butter, place seam-side down. Bake 400°F 15–20 min, broil 2–3 min until crispy. Loaded Sweet Potatoes * Reserved beef, 3 sweet potatoes * Olive oil, salt * Crushed chips, parsley, avocado Chipotle Sauce * ⅓ cup yogurt, ¼ cup mayo * ¼ tsp chipotle, 1 garlic clove, ½ tsp salt, 2–3 tbsp water Halve potatoes, drizzle oil + salt, place face down on oiled pan. Roast 425°F 35–45 min until tender + caramelized. Mix sauce. Flip potatoes, spread sauce, top with beef, avocado, chips + parsley. Lemon Chicken Skewers * 5 lbs chicken, cubed * ¾ cup: olive oil, white wine * 3 tbsp lemon juice * 1½ tsp: bouillon, salt * ¾ tsp black pepper Breading * 1⅔ cups: Parmesan, panko * ¾ cup breadcrumbs * 2½ tbsp garlic powder * 1½ tbsp oregano * 1 tbsp red pepper flakes * 1½ tsp: salt, black pepper Lemon Butter * 12 tbsp butter (melted), 4½ tbsp lemon juice Marinate 1 hr. Toss chicken in breading, skewer. Grill med-high 4–5 min per side or bake until cooked through. Brush with lemon butter before serving over salad or rice! #mealprep #mealprepideas #traderjoeshaul @traderjoes #familyof4
