Meal Prep: Healthy Asian-Inspired Dishes

Healthy Asian-Inspired Dishes Meal Prep

Meal prepping is a cornerstone to healthy eating and anyone who does it knows this is the best way to stay on track with a healthy diet and lifestyle. We're all too busy to make every single healthy meal from scratch at the time we want to eat the meal.  So planning is essential, as well as choosing not only a wide variety of meal prep options to keep our taste buds interested, but meals that are mobile and good when reheating or good cold are important to the successful ingredients to meal prep.  In this post, I've combined some of my most flavorful Asian meals.  Some people will meal prep for an entire week, but most of my meal preps are good for 2-3 days because I always include a fish and fish beyond 3 days is not very good.  The below makes approximately 4 servings per each dish.

On The Menu

Hard Boiled Eggs

Apple-Cinnamon Oatmeal Bake

Asian Lettuce Wraps

Asian Stir Fry

Ginger Teriyaki Tilapia

Wasabi Cauliflower 'Rice'

Asian Lettuce Wraps

Ingredients:
1 lbs. ground turkey
1/4 cup minced onion
3/4 cup diced Bella mushrooms
3/4 cup frozen peas
1 tsp. garlic powder
1 tsp. red pepper flakes
3-4 tbsp. Hoisin sauce
1/2 cup unsalted, shelled peanuts
Butter or Iceberg lettuce leaves

1. In a large skillet, brown the ground turkey over medium heat until fully cooked.
2. Drain if needed, season turkey with garlic powder and red pepper flakes.
3. Add in onions, and cooked for a few minutes.
4. Then add in mushrooms and peas, cook until mushrooms soften and peas are defrosted.  Drain any excess liquid.
5. *Stir in Hoisin sauce to desired intensity.  Coat all ingredients.
6. Remove skillet from heat and sprinkle in peanuts.  Stir well to let all flavors mix.
7. Spoon about 3 tbsp. of mixture onto lettuce leaf...Enjoy!

Asian Stir-Fry
Ingredients:
1 1/2 cups brown rice
3 1/4 cups of water
2 cups fresh broccoli florets
2 tbsp. coconut oil
2 cups of Brussels sprouts, prepped
1/4 diced onions
1 clove of garlic, minced
1 1/2 cups of baby carrots, cut in thirds
3/4 cup diced Bella mushrooms
2 roasted chicken breasts, chopped
1 tsp. garlic powder
1 tsp. red pepper flakes
3 tbsp. of teriyaki sauce/ marinade
Asian Peanut Sauce (optional)

1. In a medium saucepan (or rice cooker), add in 3 cups water and brown rice.  Cook together over medium heat and cover with a steam opening lid or partially covered.
2. In a large skillet, add in coconut oil and Brussels sprouts over medium heat.   Cover with a steam opening lid or partially covered.
3. Cook Brussels sprouts for about 5-7 minutes, depending on their size, or until sprouts become a brighter green.
4. Add in onion, garlic clove and baby carrots with a 1/4 cup of water added into the skillet.
5. Cover and allow veggies to steam for about 5 minutes or until they begin to soften and brighten in color.
6. At this time the water in the rice pot will be reduced by about 1/2 - 3/4.  Add in broccoli and recover to finish rice and steam broccoli.  (if using a rice cooker, broccoli probably won't fit, so add into skillet with step 4.)
7.  Once veggies have all steamed  and rice is cooked, add rice (and broccoli) to the skillet, add in the roasted chicken, the seasonings and the teriyaki sauce.
8. Lower heat and mix everything together well.  Allow to cook a few minutes on low heat to simmer flavors together.
9. Top a serving with Asian peanut sauce at the time of eating if you prefer an extra kick...Enjoy!

Ginger Teriyaki Tilapia
Ingredients:
4 fillets of tilapia
1/2 tsp. garlic powder
1/2 tsp. red pepper flakes
2 tbsp. teriyaki sauce/ marinade
3 tbsp. ginger paste
3 tbsp. panko bread crumbs
1 tbsp. coconut oil, melted

1. Pre-heat oven to 350 degrees F.
2. Rinse and pat dry tilapia fillets and lay them out on a lightly greased baking sheet. 
3. Drizzle fillets with teriyaki sauce and season each filet with garlic powder and red pepper flakes.
4. Pre-cook fillets in oven for about 10 minutes.
5. Remove the fillets from the oven.
6. Coat each filet with a layer of ginger paste.  Sprinkle with panko bread crumbs and drizzle with the melted coconut oil.
7. Return to oven and set oven to high broil.
8. Keep a close eye on fish and remove when fish is cooked (flaking with a fork) and panko crumbs cooked to a golden crust.

Serve over a bed of steamed spinach and a side of Wasabi Cauliflower 'Rice.'

Wasabi Cauliflower 'Rice'

Ingredients:
1/2 head of cauliflower
1/4 tsp ginger paste
1/2 tsp wasabi paste
3 tbsp coconut oil
Salt & pepper to taste

1. In a large pot, boil 4 cups of water.
2. Wash cauliflower thoroughly and remove stems from florets as much as possible.  Dice florets.
3. Add cauliflower florets into water and boil for about 15 minutes or until florets are soft.
4. Remove from heat and drain water.
5. Add in coconut oil. Take a potato masher or fork and mash cauliflower into smaller, 'rice' like pieces.
6. Add in ginger paste and wasabi paste.  
7. Mix well until cauliflower is coated with all the flavors, and fluff it up like rice.
8. Add salt and pepper as desired...Enjoy!