3 Healthy Meal-Prep Meals that Take Less Than 30 Minutes for Busy College Students3 min read
College is an especially busy time, but I learned early on that cooking not only saves me money, but also allows me to make healthier and tastier meals. Here are three meals I make on a regular basis (I make 2/3 of these every single week) that reheat amazingly well.
1. Chicken Stir Fry
Chicken Asparagus Stir Fry
- 1.5 lb Chicken Breast Cubed
- 1 Optional – Hot Red Pepper WITH seeds (I use Fresno) Minced
- 4 cloves Garlic Minced
- 1 2" gnob Fresh Ginger Minced
- 2 tbspn Honey
- ¼ cup Soy Sauce
- 1 tbspn Sesame Oil
- 1 bunch Asparagus chopped
- 1 Red Pepper chopped
- 2.5 cup Jasmine Rice
- 3.75 cup Water
- Wash rice in water three times.
- Turn rice on rice cooker
- Prep and combine marinade ingredients and chicken in a large bowl (chicken, spring onions, hot red pepper, garlic, ginger, honey, soy sauce, and sesame oil).
- Fry vegetables (asparagus and red pepper) at medium high heat until beginning to brown.
- Remove vegetables from pan.
- Turn heat to high, wait until pan is smoking, and add chicken.
- Cook ~8 minutes until chicken is cooked.
- Add vegetables.
- Serve with rice!
2. Vegetarian Curry
- Olive Oil
- 1 Onion Diced
- 1 Optional – Hot Red Pepper (With seeds, I use Fresno) Minced
- 6 clove Garlic Minced
- 1 2" gnob Ginger Minced
- 1 tbsp Curry Powder
- 1 tbsp Tomato Paste
- 1 tsp Cumin
- 1 tsp Coriander
- 1 tsp Garam Masala
- 2 tsp Salt
- 1 Large Eggplant Diced
- 1 Large Sweet Potato Diced
- 4-8 oz Green Beans Diced
- 1.5 cup Vegetable Stock
- ½ cup coconut milk
- ½ cup Optional – Cilantro chopped
- 2.5 cup Basmati Rice
- 3.75 cup Water
- Prepare all ingredients: base in one bowl and vegetables in another
- Heat 2 tbspn of olive oil on medium heat
- Add all base ingredients (onion, spices, tomato paste, garlic, hot pepper, ginger)
- Sweat ingredients for 5 minutes, DON'T Brown
- Add vegetables (eggplant, sweet potato, green beans) and cover pan, cook 10 mins stirring occasionally, if it starts to brown add more oil
- At this point I turn on the rice, so wash the rice, add to rice cooker with water, and turn on the rice cooker
- Add 1.5 cups of any stock (I use vegetable Stock)
- Cover and put on low/medium for 10 minutes
- Add coconut milk
- Turn off heat and add cilantro
- Serve with rice
3. Turkey Meat Sauce Spaghetti
The above two recipes I have crafted mostly on my own. This recipe is straight from budget bytes with a few changes (more turkey, olive oil, and garlic, less sauce and seasoning).
Spaghetti with Turkey Meat Sauce (and hidden vegetables)
- 3 tbsp Olive Oil
- 1 lb Ground Turkey
- 1 tsp Salt
- 1/2 tsp Freshly cracked black pepper
- 1 Yellow Onion Diced
- 6 cloves Garlic Minced
- 1 Zucchini Grated
- 2 Carrots Grated
- 12 oz Spaghetti
- 6 oz Pasta Sauce Rao's Basil is best
- Using a cheese grater grate the zucchini and carrots into a bowl (peel the carrots and zucchini)
- Dice the onion, mince the garlic
- Turn pan to medium-high heat, let it heat up for a couple of minutes, add olive oil, ground turkey, salt, and pepper
- Break up and brown the turkey (about 5 minutes)
- While turkey is browning bring a pot of salted water to a boil
- Turn heat down to medium low and add the onion and cook for another 5 minutes (don't brown the onion, just make it translucent)
- Add garlic and cook for one minute
- Add zucchini and carrots and cook for 5 minutes
- Add pasta sauce to pan and mix together
- Cook the spaghetti, drain it, then serve with the sauce