Three Easy and Healthy Meal Prep Dinners

Three doctors making food

Baked Broccoli and Chicken Casserole 

Ingredients

  • 2 large eggs
  • 1 cup light sour cream
  • 1/2 cup light mayonnaise
  • 1 can condensed cream of mushroom soup
  • black pepper
  • 1/4 cup sweet onion
  • 8 oz. sharp cheddar
  • 3 cup shredded cooked chicken
  • 2 cup leftover cooked rice
  • 1 package frozen chopped broccoli

Instructions

  1. Heat oven to 375 degrees and butter a shallow baking dish
  2. In a separate large bowl mix together the eggs, sour cream, mayonnaise, soup, ½ teaspoon of pepper
  3. Once mixed, stir in the onions and ¼ cup of cheese
  4. Fold the chicken, rice, and broccoli into the mixture
  5. Pour the contents of the bowl into the buttered baking dish and cover it with nonstick foil
  6. Bake for 30 minutes

Source: Woman's Day

Red Lentil Soup 

Ingredients

  • 1 tablespoon olive oil
  • 1 large carrot, diced
  • 2 large stalks celery, diced
  • 1 small yellow onion, diced
  • 1/2 teaspoon kosher salt, plus more as needed
  • 1 cup dried red lentils
  • 4 cups water or low-sodium broth
  • 1 whole bay leaf
  • 2 tablespoons freshly squeezed lemon juice (from 1/2 large lemon)

Instructions

  1. Heat olive oil in a medium sauce pan until it shimmers
  2. Add in the carrots, celery, onion, and salt and stir until combined
  3. Cover and let the vegetables “sweat” with occasionally string for about 5 minutes (or until onions are soft and translucent)
  4. Add the lentils, water/broth, and bay leafs and bring all the contents to a boil
  5. Reduce the heat and let it simmer for about 20 minutes or until the lentils begin to fall apart
  6. Turn off heat and add in lemon juice
  7. Season with salt if needed

Source: The Kitchn 

Easy Turkey Chili with Kale

Ingredients

  • 1 tablespoon olive oil
  • 1 to 1 1/2 pounds 93% lean ground turkey
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 tablespoon brown sugar, plus more to taste
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 2 teaspoons dried oregano
  • 1 (28-ounce) can diced tomatoes
  • 2 cups chicken broth, plus more to taste
  • 1/2 bunch (4-5 ounces) dino or Tuscan kale, stems removed and leaves chopped into ribbons
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 cup frozen corn kernels

Instructions

  1. Put a splash of olive oil in a large stock pot and place over medium high heat
  2. Add in the turkey and season with salt and pepper
  3. Cook the turkey for about 6 to 8 minutes, breaking it apart as you cook it
  4. Remove meat and set aside o Turn the heat down to medium and add onions and salt/pepper and cook until onions are soft (about 5 minutes)
  5. Add in garlic and stir for another 30 seconds
  6. Add tomato paste, sugar, chili powder, cumin, oregano and the rest of the salt / pepper to the onions and garlic and cook/stir for 1 minute
  7. Add the dice tomatoes and stir making sure to scrap any brown bits from the bottom of the pot
  8. Take the turkey and add that in along with 2 cups of chicken broth and bring heat up to medium-high
  9. Bring the pot to a simmer, once there bring the heat down to medium-low and cook for 20 minutes
  10. Add in the kale, beans, and corn and continuing cook for about 10 minutes

Source: The Kitchn