Meal prep does not have to take all day. With a few simple strategies, you can make balanced meals – even on busiest days. Basic ingredient prep, leftovers, and convenience tools, can save time and reduce stress of figuring out what to eat.
- Use convenience: Frozen veggies, cooked grains, canned beans, rotisserie chicken, and pre-cut fruits and veggies can save time.
- Prep ingredients, not full meals: Cook pasta, roast vegetables, or grill chicken ahead of time. Then mix and match them during the week.
- Make extra at dinner: Cook a little more than you need and save the rest for lunch or dinner the next day.
- Keep easy foods on hand: Stock versatile foods that you can mix and match, such as eggs, tortillas, pasta, canned tuna, soup, fruit, and yogurt.
- Keep meals simple: A meal does not need to be complicated. Pair a few foods you enjoy for a quick and filling meal.
Information gathered & adapted from:
Evolution RDs
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White Chicken Chili
Ingredients
- 1 tablespoon butter
- 1 large, diced onion
- 1 jalapeño, seeds removed, minced
- 1 rotisserie chicken, shredded (remove skin and bones)
- 1-(7 ounce) can chopped green chilies
- 4-(15 ounce) cans Great Northern beans, low sodium or no salted added
- 1-(8 ounce) can corn, low sodium or no salted added
- 1-(15 ounce) can diced tomatoes, low sodium or no salted added
- 5 cups chicken broth, low sodium
- 1 packet McCormick White chicken Chili seasoning
- 1 cup shredded mozzarella cheese (optional, for topping)
- 1/2 cup chopped green onion (optional, for topping)
- 1 cup sour cream (optional, for topping)
Directions
- In a large pot, melt butter. Sauté onion and diced jalapeño until soft.
- Add shredded rotisserie chicken, green chilis, beans, corn, tomatoes, chicken broth, and McCormick seasoning.
- Stir well and simmer for 30 minutes to blend flavors.
- Serve topped with mozzarella cheese, green onion, and sour cream.
Recipe makes: 6 servings
Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.
Recipe adapted from:
https://cookpad.com/eng/recipes/25031264
EVOLUTION Nutrition, Inc.
Phone: 401-396-9331 Fax: 401-396-9369
Please visit us at www.evolutionRD.com.
Email us at info@evolutionRD.com.
