Veggie Packed Beef Stew – Han’s Weekly Meal Prep

Hannah's Italian Soup (2)

 

Stew and winter go together right?  Gosh, I love stew!  (I mean I even eat it in the summer so oh well!)  Here in Chicago it has been consistently in the single digits temperature wise so here is a great meal prep dish to keep you nice and warm at work or at home for lunch and dinner for the week!

Veggie Packed Beef Stew

Prep Time : 20 mins
Cook Time: 3 hours

Total time: 3 hours 20 minutes

Ingredients:
3 tbsp. olive oil
2 tbsp. unsalted butter
3-4 lb chuck roast (cut into 1″ cubes – I buy organic grass fed)
1 medium onion – diced
3 cloves of minced garlic
1/3 cup coconut flour
1/3 cup fresh Italian parsley – chopped
6 sprigs thyme
Pink sea salt to taste
Fresh cracked black pepper to taste
1 tbsp. smoked paprika
1 pinch red pepper flakes
1.25 qt. of water
Bag of frozen green peas
1 cup cherry tomatoes – diced
3/4 lb golden potatoes (diced)
1/2 bag of baby carrots diced
Bag of celery – diced

Directions:
Heat up a large pot on oven over medium flame.

Season the beef cubes with sea salt and black pepper.  Toss to coat well with 2 tablespoon of olive oil.  Brown cubes.  Transfer to bowl and keep warm.

Add 2 tbsp. butter and a lug of olive oil to the pot and sauté the chopped onions until translucent (about 5 mins.)

Add garlic and the red pepper flakes and cook for one more minute

Stir in flour and paprika and cook for another minute or so making sure to not burn mixture.

Deglaze the pot with the warm water whisking as you add it to break up any clumps that might form.  Bring to a simmer.

Add the beef cubes back to the pot along with parsley and thyme.  Cover with a tight lid and allow it to simmer together for 2 hours stirring occasionally.

Add the potatoes, celery and carrots to stew.  Turn the flame to medium and simmer partially covered for another 20 minutes or so until the potatoes are cooked through.  Remove from heat.

Add the tomatoes and peas and give the stew a good stir.  Cover with the lid for a few minutes until the tomatoes release their juices and the peas are just heated through.

Adjust seasonings to your taste.

Enjoy!

 

For more dinner meal prep recipes – check this one out!  Marinara Turkey/Beef Meatballs with Zoodles – Han’s Weekly Meal Prep

Buffalo Chicken Broccoli Bowls – Han’s Weekly Meal Prep

Hannah's Italian Soup

 

I am obsessed with buffalo chicken.  No matter what seasonings I use, I always tend to have some buffalo sauce on hand!  This is a perfect little craving fighter for my chicken wing addiction – a tad bit healthier I must say!

Buffalo Chicken Broccoli Bowls

8 Servings

Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
10 chicken breast tenderloins
2 large heads of broccoli (cut into individual pieces)
White/brown rice
Garlic powder
Crushed black pepper
Red pepper flakes
Frank’s buffalo sauce

Directions:

Cook chicken in 2 tbsp. of olive oil, generous amount of garlic powder and crushed black pepper to taste.  Once done, remove from skillet.

Toss cut broccoli into that skillet (not all broccoli).  Add more garlic, pepper and red pepper flakes to taste.

Take about half a cup of rice, cup of broccoli and slice two tenderloins into bite sized pieces.  Combine in a bowl and drizzle sauce over.

Easy and done!!

 

For more lunch meal prep recipes, check this one out!  Chicken Salad Wraps – Han’s Weekly Meal Prep

Marinara Turkey/Beef Meatballs with Zoodles – Han’s Weekly Meal Prep


One of my FAVORITE recipes year round.  I will eat zoodles (zucchini noodles) everyday!

Prep Time: 60 minutes
Cook Time: 60 minutes

Ingredients:

Sauce:
12 Roma tomatoes – cut in half
2 tbsp dried basil
5-6 cloves of fresh garlic
2 tbsp dried oregano
1 tbsp crushed red pepper
1 tbsp crack black pepper
2 tbsp dried parsley
Extra Virgin Olive Oil

Meatballs:
1 lb turkey
1 lb beef (I use 90/10)
1 onion
1/4 cup of Parmesan
2 eggs (brown eggs for my preference)
3 cloves of garlic or 2 tbsp of garlic powder
2 tbsp dried parsley

1 medium zucchini

Optional: Bread crumbs – I don’t personally use them to avoid carb intake, but it does bind the meatballs better if you have an issue with binding them.  I don’t have an issue with them binding.

Directions:

Sauce –
Complete the sauce first!
Take a large skillet that is deep/higher sides and heat medium/high
Add olive oil and tomato halves.
Cover tomatoes and wait 10 minutes.
Take a potato masher and smash down the tomatoes.
Add the rest of the sauce ingredients, stir and cover for another half hour; stirring and mashing every 5-10 minutes.
After 30 minutes, bring to a simmer and let sit for another half hour.

Meatballs –
Preheat oven to 350* and spray a large casserole dish or two small dishes.
Combine all ingredients in a bowl and roll into meatball shapes.  Place meatballs in dish.  I make my meatballs the size of golf balls.
You can get 25-35 meatballs by using this size.
Cook meatballs for 40 minutes.
NOTE: There’s a good chance there is “beef sludge” (sounds cute right?!) in the bottom of the dish as you are cooking them..  Remove meatballs to a plate and carefully remove the sludge into the garbage and put the meatballs back UPSIDE DOWN so the bottom is up and cook additional 10 minutes.  This way the whole meatball has a nice crisp to it.
After meatballs are done cooking, add to your sauce.

Zoodles – Zucchini Noodles:
I have a zoodler which is amazing.  1 Medium zoodle is a whole zucchini and I use my cooking scissors to separate the sizes.  I toss the wanted amount in a small skillet with olive oil, cook about five minutes on medium and then combine sauce, noodles and meatballs on my plate.

If you have ever wanted to make zucchini noodles, buy this!  It is a lifesaver and it is so simple to make any type of noodle you wish out of vegetables!  Check this one out that is on Amazon for cheap!

 

 

 

 

Again – one of my favorite dishes and a dinner time favorite weekly!  For more dinner meal prep ideas, check this one out —> Italian Chicken and Orzo Stew -ish

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