March is National Nutrition Month®! Tracey our Registered Dietitian and the Academy of Nutrition and Dietetics encourage everyone this year to “Go Further with Food” – One of Tracey’s favorite ways to accomplish this is by preparing meals in advance to enjoy throughout the week.
There are so many benefits to preparing several meals on the weekends. Meal prep helps provide balanced meals that can easily be reheated throughout the week. Preparing meals on the weekends can save time during the week and reduce food waste.
One of Tracey’s favorite recipes for meal prep offers so many options you would never get board with the taste.
Creating your own meatball recipe:
- Pick your protein base: 1 lb ground
- 90/10 Beef
- Turkey
- Pork
- Chicken
- Game meat
- Add one egg and ¼ cup rolled oats
- Pick at least 2 seasonings (total of 1 tbsp)
- Oregano
- Cumin
- Paprika
- Red pepper flakes
- Low sodium soy sauce
- Chili powder
- Low sodium taco seasoning
- Grated parmesan
- Grated cheddar
- Pick two vegetables or herbs (3/4 cup total)
- Grated onion
- Grated carrot
- Minced garlic
- Citrus zest
- Chopped cilantro
- Chopped parsley
- Chopped rosemary
- Chopped thyme
Mix together and roll into golf ball sized meatballs. Don’t overmix / knead the meat (try using your hands to mix!). Place on a large rimmed baking sheet lined with parchment paper and bake at 400 degrees F for 17 minutes or until meat thermometer registers at 165 degrees.
Taken from: Women’s Health Magazine (Nov, 2017)
Also remember food safety as well while handling raw meats and fresh vegetables.
https://www.fda.gov/downloads/Food/FoodborneIllnessContaminants/BuyStoreServeSafeFood/UCM440123.pdf