Fall Menu Planning Made Easy
It’s hard to believe we’re in the Fall Season already. Where did Summer go? Time flies especially when you’re having fun, it sure was a great Summer. However, I was guilty of not visiting my mom for a few months due to my hectic schedule. So this past Sunday I made it extra special for her.
I made three kinds of recipes that are good for at least a week’s meal. I also trimmed, cut, and portion the chicken breast to be marinated with the sauce I made. This is great for baking and stir-frying.
I cut my veggies and roasted them in the oven for at least 20 minutes or until they’re crisp-tender. Then I chopped all my veggies for my stir-fry chicken and veggies. I just used one big bowl and dump my carrots, cauliflower, broccoli, celery, and snow peas. Then in a separate bowl, I placed my garlic and onions.
I made a double batch of the sauce, one for my stir-fry and one for my teriyaki. I used the same sauce just different methods of cooking and the outcome was delicious. Make sure to pat dry your meat with a paper towel before cooking so they don’t steam when you cook them and you’re not left with a lot of excess water.
The corn salsa goes well with the Blackened Shrimps. I always get the Argentine Pink Shrimps, they taste so much better than farm-raised. The combination of spices brings the flavor of the shrimps and it was amazing with the salsa.
Here are the recipes:
I used brown rice for my grains, you can use quinoa, farro, wild rice, or any kind of grains you’d like.
Recipe for Stir Fry Veggies and Chicken
Recipe for the Teriyaki Sauce:
Note: Double the recipe for the sauce. Use for marinating the Teriyaki Chicken and the sauce for Stir-fry Veggies and Chicken.
Ingredients
- 1/4 cup low sodium soy sauce
- 1 tablespoon rice vinegar
- 2 tablespoons honey
- 1 garlic clove, minced
- 1 teaspoon grated fresh ginger
- 2 teaspoon chili paste
- 1 teaspoon sesame oil
- 1 teaspoon sesame seeds
- 1 teaspoon tapioca
- salt to taste, just a pinch because you're already using soy sauce
Instructions
- In a bowl, combine all ingredients, use a whisk and stir until all ingredients are combined well. Note: if you double the recipe - set aside half of the sauce for your stir fry veggies. Marinate your chicken with half of the sauce for about 30 minutes. Heat a pan with oil, cook the chicken through. Set aside, until ready to assemble in a container.
Recipe for Veggies and Chicken
Ingredients
- 1 pound skinless boneless chicken breast, slice thin and cut into cubes
- 1 cup carrots, sliced
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 cup snow peas, halved
- 1 zucchini, diced
- 1 yellow onion, chopped
- 3 cloves of garlic, minced
- 2 tablespoons olive oil
- salt and pepper to taste
Instructions
- Heat a wok or large skillet with oil, add the chicken and cook through. Set aside. In the same skillet or wok, saute garlic and onion until the onions are tender and translucent. Add the rest of the veggies, stir, add the sauce, stir to combine.
- Add the chicken simmer for 5 minutes or until the sauce thickens and the veggies are tender. If the veggies start to stick at the bottom of the pan, add a little chicken broth or water to prevent from sticking. Set aside until ready to assemble in a container.
- Note: You may add green and red bell pepper for brighter color
Recipe for Teriyaki Chicken
Ingredients
- 1 pound skinless boneless chicken breast, thinly sliced
- half of the teriyaki sauce
- 2 tablespoons olive oil
Instructions
- Marinate the chicken in teriyaki sauce for 30 minutes. Heat a pan with oil, cook the chicken through. Set aside until ready to assemble in a container with the roasted veggies.
Roasted Veggies
Ingredients
- 1 butternut squash, peeled, remove seeds and cut into cubes
- 1 red bell pepper, remove seeds, cut into small cubes
- 1 zucchini, cubed
- 1 teaspoon garlic powder
- 2 tablespoons olive oil
- 1 teaspoon onion powder
- salt and pepper to taste
Instructions
- Preheat the oven to 375 degrees. Line a baking pan with parchment paper, arrange the veggies, season with salt, pepper, garlic powder, and onion powder. Drizzle with oil, toss to coat. Bake for 15-20 minutes or until tender. Set aside until ready to assemble in a container with your Teriyaki Chicken.
Recipe for Blackened Shrimps
Ingredients
- 1 pound shrimps, peeled and deveined
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon dried thyme
- 2 tablespoons olive oil
- salt and pepper to taste
Instructions
- In a bowl, combine all ingredients, except the oil. Marinate the shrimps for at least 5 minutes. Heat a pan with oil, cook the shrimps until opaque or until they start curling about a minute each side. Set aside until ready to assemble in a container with the corn salsa.
Recipe for the Corn Salsa
Ingredients
- 2 cups corn kernel
- 2 Roma tomatoes, seeds removed and diced
- 1 small red onion, chopped
- Juice of one lime
- a handful of cilantro, roughly chopped
- salt and pepper to taste
Instructions
- In a bowl combine all ingredients, stir, toss to coat. Serve with your blackened shrimps.
Now you’re ready to assemble everything in each container.
The first row 3 containers I filled them with:
Brown rice, roasted veggies, and teriyaki chicken
The second row 3 containers I filled them with:
Brown rice and stir-fry veggies and chicken.
The third row 3 containers I filled them with:
Brown rice, blackened shrimps, and corn salsa.
If you like to obtain the nutritional value for each recipe – you can download Myfitnesspal and calculate it from there.
Hi Jen,
I am just curious, do you ever sell your recipes to other health coaches so they can make them their own? I would be interested in this!
Your food looks delicious!
Warmly,
Elizabeth
http://www.findingtheway.net
Hi Elizabeth,
Thank you for visiting my website. In regards to your question about my recipes – yes, I’m working on a project right now to help health coaches create an amazing opt-in or ebook with recipes. If you like more information about the recipes just drop me an email at jenpalercio@leanbellaskitchen.com