Meat & Fish

I recently noticed that in this meal prep gallery post from years ago I included breaded chicken in the meal, but I didn’t have a recipe for it...until now.  Sometimes this way of preparing chicken is called “oven fried” chicken.

Would you make this meal? What would you change? This was the meal I put together with the coconut grits, curried chicken and garlic swiss chard. You will thoroughly enjoy every single bite of this meal. 

Check out the list below for links to the recipes and nutrition information per serving.

I hope you love curry! This recipe is more in the style of Indo-Caribbean curry and is just one of the ways I like to make curried chicken. 

One of the key steps in making this curried chicken is “burning” the garlic and blooming the spices in oil which creates a richer flavor in the curry. The aromatic mixture of spices and oil is also called “chhonk”.

In this recipe, I used a green seasoning to marinate the chicken. Green seasoning is a common Caribbean marinade that you can make yourself; check out my recipe for green seasoning. You can also find in the Caribbean/International at your supermarket. If you do not have green seasoning, you can use poultry seasoning or a blend of dried herbs including thyme, cilantro, parsley, onion and garlic.

This recipe is perfect for meal prep and goes great with rice. I enjoyed mine with coconut grits and swiss chard.

Check out some of my other curry recipes including salmon curry, curried lentils and vegetable curry.

“Huli” is a Hawaiian term for  “turn”. Originally, huli-huli chicken was made on a grill with a spit and those watching the chicken being cooked would shout “huli” when the chicken was turned.

I don’t have a grill with a spit, so I used my electric grill; you can use your outdoor grill or even try using the broiler on your stove.  

I enjoyed my Huli Huli chicken with charred kale and brown rice. You should try this recipe and let me know what you think of it.

A couple notes:

• Sugar on the grill: You will notice in the recipe, that I kept the honey and ketchup separated from the marinade. I did that to reduce the issue of sugar burning on the grill.
• Over-tenderization: Like many versions of the marinade and glaze for huli huli chicken, I included pineapple juice. Please note that fresh pineapple juice contains bromelain, an enzyme that tenderizes meat by dividing proteins like collagen. Most store-bought pineapple juice is pasteurized which deactivates bromelain. Leaving your chicken too long in the fresh pineapple juice with bromelain will cause too much tenderization, resulting in an odd texture.

This recipe is super easy! I added some Caribbean flavor to my fajitas by using jerk chicken and pineapple in this recipe. You can either use my dry jerk seasoning rub or my wet jerk marinade.

Check out these feta jalapeno turkey burgers. They're perfect for a weeknight meal or to throw on the grill on the weekends. If you're a fan of turkey burgers, also check out my Rosemary Mushroom Turkey burger.

I cooked these turkey burgers in a skillet, but you can easily make them on the grill as well.

This spicy beef meatloaf is packed with flavor. The combination of ginger, garlic, hoisin sauce and soy sauce gives it a distinctly Asian flavor profile that will go well with a side vegetable fried rice, sauteed baby bok choy or steamed cabbage. To be honest, the inspiration for this meatloaf recipe was my love (and graving) of Chinese dumplings.

Also check out my first meatloaf recipe, Turkey Meatloaf.

The summer months are the time for BURGERS. Whether you’re grilling indoors or outdoors for Memorial Day, 4th of July or your family picnics, where are some burger recipes for you to try: Jerk Salmon Burger, Mint Lamb Burger and Tzatziki Sauce, Rosemary Mushroom Turkey Burger and Black Bean & Beet Burger.

I have been thinking about making another lamb dish since this Spicy Cumin Lamb and Zoodles dish. This time around I’m going for a more Greek flavor profile and using my broiler.

It’s been awhile since I’ve made a kale salad. Oftentimes, I steam or braise my kale, but this time I was in the mood for a salad.  Now here’s an important tip for making your kale salads.

This post is sponsored by Farmer Focus, all opinions are my own.

I made this chicken vindaloo recipe a few times leading up to the post because I enjoyed it so much and it was easy to make. I could not imagine using any chicken other than Farmer Focus. Clearly I enjoy cooking with Farmer Focus; check out my Five-Spice Buttermilk Soaked Roasted Chicken and my Chicken & Black Eyed Pea Chili.

Scaloppine is an Italian dish that consists of thinly sliced meat that is dredged in flour and sautéed in a reduction sauce. Examples of scallopine include chicken marsala and chicken piccata.

This spicy cumin lamb and zucchini noodles dish is absolutely delicious! Lamb and cumin is a great combo. This recipe was inspired by a dish I had at a Chinese restaurant here in NYC. 

This post is sponsored by Farmer Focus, all opinions are my own.

I like chicken.  No surprise there. Chicken is my most commonly consumed source of protein. It’s a versatile ingredient that is easily available but there’s one brand I prefer when it comes to my chicken: Farmer Focus.

Here's a super easy chicken recipe with ridiculous flavor for meal prep or midweek dinner with the family. Simply combine the ingredients, marinate and bake.

Preparing and roasting a turkey can be an intimidating, so I've put together this guide based on my years of preparing turkeys for the holidays. These instructions are based on a turkey that's around 20 lbs and is broken down into four sections: thaw it, brine it, dry it, roast it.

I fell in love with jambalaya the first time I tried it at a Mardi Gras party some years ago. It is such a hearty and flavorful one-pot meal that consists of protein, vegetables and rice.  I think one of the reasons why I have such strong feelings about this Lousianna dish is because it reminds me of Trinidadian pelau which also has Spanish and African influences. You should definitely check out my pelau recipe and maybe try it in this meal prep.

I love me some good tacos. How would you modify these tacos for you and your family? This is a simple recipe that you can tweak to your liking.  

Add some Caribbean flavor to your meal prep repertoire with this Jamaican rice and peas meal.

This is a post sponsored by Meyenberg Goat Milk, all opinions are my own.

I enjoy the food I cook which makes it so much easier for me to maintain a healthy lifestyle. And picking the right ingredients that satisfy my nutritional needs without sacrificing flavor is important to me. That nutrition-flavor combo can look different depending on the meal, my nutritional needs for that day/week and even my mood. For example, there are times when all I want to eat are sweet potatoes; they take over my kitchen and there's no space for other starches on plate.

With fall upon us, my soul just wants to cook things in the oven: casseroles, pies, muffins, breads, etc. Which is part of the reason why I'm sharing this macaroni and cheese recipe with you. This recipe would be great for a weeknight dinner or meal prep.  One of the exciting things about this recipe is that I'm using goat milk, goat milk cheddar cheese and goat milk butter specifically from Meyenberg Goat Milk. 

MY EXPERIENCE WITH GOAT MILK

I've been using Meyenberg's dairy products (yes, goat milk is dairy) for a few months now and I thoroughly enjoyed them. I use their goat milk in my morning oatmeal. The cheddar was a great addition to these egg muffin cups. And their butter is the only butter I use on my toast and muffins these days because of its exceptional buttery taste; I was actually very impressed when I first tried it.

BENEFITS OF GOAT MILK

Flavor-benefits aside, goat milk has other noteworthy advantages.

• Protein and Potassium: One cup of whole goat milk has provides 8 grams of protein. Goat also provides more potassium that cow milk. This mineral is needed for our cells, nerves, and muscles need to function properly. Very important when you’re pretending to be an athlete like me.

• Digestion: Goat milk and cow milk have similar protein content and flavor, goat milk is known to be easier to digest for some people. Goat milk has softer curds that are easier for our stomach enzymes to digest. Many people who react poorly to lactose do not have the same problem when they consumer goat milk.  From my personal experience, after months of drinking goat milk I am yet to notice any digestive issues as I have experienced drinking cow milk.

• Easier on the Environment: The goat-milk industry is a growing and modernizing one with Europe having the most organized market for goat milk.  One of the factors driving this growth is consumers demanding more environmentally friendly options.  Dairy goats need less water per gallon of milk produced than dairy cows and emit nearly 20 times less methane per kilogram of body weight than dairy cows.

ABOUT THIS RECIPE

For this recipe I wanted to make a dish that could stand on its own as a tasty meal that will keep me satiated. Hence, the additional protein from the chicken breast to complement the protein from the dairy.

I roasted the chicken breast before shredding since the oven was going to used to bake the macaroni and dish. However, you can cook your chicken in whatever manner you prefer. I enjoyed this mac and cheese with some broccoli.

Let’s get to cooking.  Try this recipe and let me know what you think!

Prep Time: 10 minutes . Cook Time: 45 minutes . Yield: Serves 8

Here's a quick one sheet pan meal you can quickly make for meal prep or just a weeknight dinner.

Roasting a whole chicken (or two) can be a great way to save time and money when cooking for you or your family. A whole chicken can easily provide you with enough protein for 5 to 9 meals depending on the size.  And by spatchcocking your bird you can save a lot of time during the roasting process. Check out the video below for how to spatchcock your bird.

Try this recipe and let me know what you think.

Prep Time: 10 mins . Cook Time: 45 mins . Yield: Serves 5

Many of us take advantage of the summer months to grill outdoors and I wanted to share a few ideas for vegetable marinades with you. In addition to the marinades, I also wanted to show you how you can make use of the grilled vegetables in different meals.

I tested out three different marinades for grilling vegetables then made these three different meals. I used about 2 lbs of sliced vegetables (eggplant, zucchini and bell peppers) for each meal.

The three marinades were lemon herb, balsamic and honey mustard. The first meal is a vegetarian chickpea pasta salad with feta cheese. The second meal is a vegan grain bowl with tofu and edamame. The third meal is wrap a with chicken. Each of these meals has 19 to 26 grams of protein and 15 to 17 grams of fiber. Feel free to use any of these marinades to create any of the these meals; I simply paired them for simplicity.

Try these recipes and let me know what you think.

Chicken is a major source of protein for many of us in our diets. It is a very versatile protein that is also pretty accessible.  One challenge that some people have is finding different ways to season it. Salt and pepper are a great start, but there are so many other exciting flavor combinations out there.

Many of us are familiar with oats as a sweet breakfast meal. But have you tried savory oats before?  I’ve prepared three variations of savory oats for you to try. The first one is vegan and is inspired by a Trinidadian dish called ‘doubles’; it includes curry chickpeas and a cucumber chutney.  The second is a play of huevos rancheros with black beans, eggs and pico de gallo. The third variation includes chicken sausage, mushrooms and spinach.

Try any or all of these savory oats toppings and let me know what you think.

Prep Time: 10 minutes . Cook Time: 20-30 minutes . Yield: Serves 4

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This post is sponsored by the National Peanut Board. I received compensation, but all opinions and content are my own.

For as long as I can remember I have loved peanut butter. There is always at least one jar of it in my pantry. I don’t know what it is about the flavor and experience of eating peanut butter that has made me a die-hard fan. But I do know that peanut butter can be a convenient way to up the nutrition profile of so many dishes.

It’s funny how that as an adult I’m now understanding some of the lessons my parents and others tried to teach me as a child.  Growing up I oftentimes heard the grown ups talk about how “roughage” is important. I did not know what exactly roughage was or what it looked like, but apparently vegetables had a ton of it while white flour didn’t have any.  

Here’s my recipe for Sweet Potato Bacon Waffles. This recipe can be a great option for those looking easy meal prep breakfast ideas. I used oat flour so this recipe can be gluten-free if you use gluten-free oats to make the flour.

Here’s a tasty addition to your grab-and-go breakfast options. These large egg muffin cups are rich in protein and packed with flavor. Check out the breakfast section of the blog for other great breakfast recipes.

Cilantro Lime Jalapeno Rice: 194 Cals; 39g Carb; 2g Fat; 3g Protein
Garlic Roasted Broccoli (4.5 Oz) - without cheese: 130 Cals; 18g Carb; 6g Fat; 6g Protein
Baked Chicken (1 Leg): 93 Cals; 1g Carb; 4g Fat; 13g Protein

Meal Totals: 413 Cals, 58g Carbs, 12g Fats, 22g Protein

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My first stuffed pepper recipe were these Mediterranean-inspired Farro and Turkey Stuffed Bell Peppers. I've turned to the Caribbean for inspiration on this one.

Jerk is a style of cooking native to Jamaica. It's not just the seasoning but also how the meat is cooked. True jerk has a smoky taste as a result of the meat being cooked over charcoal or in wood burning ovens. I did not have access to either of these, so I just cooked my meat in a skillet on stove top. Feel free to use a grill when you cook the chicken.

Try this recipe and let me know what you think in the comments below!

Note: This recipe is intentionally spicy. If you want to reduce the heat of the spiciness then you should reduce or eliminate the amount of scotch bonnet pepper.

Prep Time: 15 minutes.
. Inactive: 60+ minutes
. Cook Time: 50 minutes Yield: Serves 6

Yams, greens and chicken meal prep!  This meal is super easy and will keep you satisfied.  Click on the links in the titles below for the complete recipes.  We’ve included the shopping list below as well. What do you think?

I hope you're hungry! This is not my first Thai inspired recipe. It's not my first zoodles recipe.  It's definitely not my first peanut-based recipe.  But it’s my first peanut and zoodle recipe and I am really excited for you to try it! I really enjoy eating well-made zoodle dishes and this one is definitely up there as one my favorites. It’s colorful, packed with flavor and hearty amount of protein.

Prep Time: 15 minutes . Cook Time: 50-60 minutes Yield: Serves 12

Yo! Thank you to everyone who’s subscribed to our YouTube channel. We greatly appreciate the support. This meal is in one of our favorite leak-proof containers.  It’s shredded roasted chicken, garlic roasted butternut squash and broccoli.  Follow the links below for the recipes.

Have you subscribed to our YouTube Channel yet?  If not, you better do so ASAP!  We’ve got some great videos on there for you.  Check out this super-easy pescatarian meal. Follow the links for the recipes.

Check out the latest addition to our Meal Prep Gallery.  It’s sauteed bok choy, Chinese five-spice roasted chicken and brown rice. We used this five-spice blend.

Sometime last week I made this Chinese Five-Spice Roasted Chicken and I finally had a chance to add it to the blog just in time for your weekend meal prep. It’s a pretty straightforward dish: combine things...let those things marinate...roast those things...enjoy.

Although frittatas are typically reserved for breakfast, who’s to say that you can’t have them for lunch or dinner. You can meal prep this frittata and salad combo any meal!

Here’s an easy way to make sesame ginger glazed salmon.  If you’d like to try this recipe with another type of fish be sure to check out my previous posts on mercury levels in fish to determine your best alternative.

While working on this recipe I came across this helpful post on that answers the question, “How much is a serving of fish?”.  What I like about this table is that shows he serving size based on body weight and for uncooked and cooked fish.  

The typical serving size for fish is between 3 ounces and 6 ounces.  In this recipe you will cut 2 pounds of uncooked salmon into 6 equal-sized pieces, resulting in a serving size of 5.3 ounces of uncooked salmon. That’s about 4 ounces of cooked salmon.

I enjoyed this salmon with some string beans and brown rice.

I’ve always had Brussels sprouts cooked. Specifically, I usually do a simple braising of Brussels Sprouts. However, this recipe was my first venture into raw Brussels sprouts and I am so happy that I tried them this way.  

Here we have an MBMK classic.  It's turkey dirty rice with steamed broccoli. This is a hearty, spicy and flavorful meal that will definitely hit the spot.  If you do not eat meat, try using a plant-based protein source like tofu or beans in place of the ground turkey.

Any tomato lovers out there? I have to admit that I’m no tomato connoisseur but I think we all can agree that tomatoes with that perfect balance of acidity and sweetness can put smiles on our faces.  

Here's another way to make use of your leftover turkey.  Or you can just use chicken.  Again, I used my homemade turkey stock to add some additional flavor to these stuffed mushrooms. Although I used quinoa, feel free to try this recipe using another grain like rice or farro.

Check out this hearty turkey lentil soup with chunk vegetables like carrots and mushrooms.  I used my homemade turkey stock as the base for this soup and added some shredded leftover thanksgiving turkey. Try it and let me know what you think.

Here’s a simple one-pot dish for you.  It’s a chicken stew with Cajun flavors.  I used my own Cajun Seasoning Blend (No Salt) but you can use any Cajun seasoning that you prefer.  I also recommend that you use an unsalted broth for this recipe.  Many store-bought broths have way too much sodium. You can learn more about sodium in store-bought broths and the recommended sodium intake levels in this pilaf recipe post.

Try this recipe and let me know what you think.

Prep Time: 10 minutes . Cook Time:  45+minutes . Yield: Serves 6

When was the last time you had a slice of good lasagna? I love lasagna but I’ve actually never made it....until now!  Yesterday, during my free time I started poking around the Internet for lasagna inspiration and trying to find ways to make my lasagna a bit healthier without sacrificing the rich flavor.

We’re trying to make the most out of the fruits and vegetables that are in season during the fall. For this meal prep we’re featuring a few fall vegetables including sweet potatoes, fennel and Swiss chard. This is one hearty meal. What do you think?

Have you ever ordered a dish from a restaurant and thought, “This is good, but I would make some changes”? And that’s not to say the restaurant doesn’t know what it’s doing, but you would rather add (or remove) a few things.  

Check this out!  It’s a meal prep with our first rutabaga recipe, along with baked chicken and one of our favorite kale salads.  We recommend that you massage the kale and let it marinate in the lemon vinaigrette for at least 30 minutes (overnight if possible) before eating; this time lets the lemon juice work its magic to soften the kale leaves.

This recipe was my very first time working with zucchini noodles (zoodles).  It’s Spicy Drunken Zucchini Noodles with Chicken: inspired by pad kee mao (Drunken Noodles), the immensely popular stir-fried Thai dish.  

As Summer 2018 began to wind down, I realized that I hadn’t grilled anything!  Not a burger! Not a bell pepper! Not even a hot dog! So, naturally, I freaked out and started brainstorming what I could throw onto a small grill.

This recipe was born out of a desire to hone my fish filleting skills; I have a lot of progress to make. Haha!  I decided to use red snapper because while working on the sesame crusted tuna recipe, I learned that snapper is one of the safer fish when it comes to mercury contamination.  Check out the infographic below.

Red snapper is an excellent source of protein and is low in saturated fat.  4 ounces of red snapper gives you 113 Calories, with the majority of those calories coming from the 23 grams of protein.

Let’s cook!  Try this recipe and let me know what you think.

Prep Time: 10 minutes . Cook Time:  2-3 minutes . Yield: Serves 4

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How do you decide what type of tuna to buy?  There are several types of commercial tuna. The most popular ones are Albacore, Bigeye, Bluefin, Bonito, Skipjack, Tongol and Yellowfin.  Depending on where you live, some of these may be more popular than others.

Each type of tuna is an excellent source of protein: a 3-ounce serving of tuna provides around 20 grams of protein. Tuna is also rich in omega-3 fatty acids with Bigeye, Northern Bluefin and Southern Bluefin tuna having the most fat.  The higher fat content gives them a creamier texture and makes them favorable choices for raw tuna dishes like poke and sashimi.

So, yes tuna is an excellent source of protein and omega-3, but what about food safety? Some types of tuna and other large fish like King Mackerel, Swordfish, Shark and Marlin should be avoided because of their extremely high mercury content.  

Here are some quick guidelines for buying tuna based on information from the National Resources Defense Council and the Environmental Defense Fund:

• Bigeye and Ahi tuna have the highest levels of mercury and should be avoided.
• Bluefin has been shown to have elevated mercury and PCBs levels in some areas; you should eat this tuna infrequently (no more than 1 serving a month) or never.
• Albacore and Yellowfin have high levels of mercury and their consumption should be limited to three servings or less per month.
• Skipjack has moderate levels of mercury; you can get away with six servings or less per month with these.

The FDA advises pregnant and nursing women to avoid tuna and that children should eat smaller servings. Check out the FDA and EPA’s data on mercury to learn more.

If you’re more of a salmon person then you’re in luck. Salmon (except for farmed or Atlantic salmon) has much less mercury so you can enjoy 4 or more servings a month of it.

The takeaway: For most tuna, limit your consumption to a few servings a month.  Completely avoid Ahi, Bigeye and Bluefin.

Now that we have gotten all the serious stuff out of the way, let’s get to cooking.  If you ever come across some high quality, fresh, mercury-safe tuna, try this recipe and let me know what you think.

Prep Time: 10 minutes . Cook Time:  2-3 minutes . Yield: Serves 4

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When I decided to make this stuffed bell pepper recipe I had a Mediterranean theme in mind.  Mediterranean cuisine is rich in olive oil, whole grains and herbs like parsley, thyme and basil.  I could have used brown rice for the stuffing but I wanted to try something different. So I turned to another whole grain that I've never cooked before. What do you know about farro?

We had Thanksgiving on our minds when we put this meal prep together; it's like a healthy Thanksgiving dinner teaser. Here we have our green bean almondine with a savory jalapeno coconut corn bread and baked chicken (instead of a turkey).  What do you think?  This entire meal is gluten free.

Orange Chicken is a very popular dish in Chinese restaurants across the United States but it’s not really a dish you will find in Chinese restaurants in China. One journalist, Jennifer 8. Lee, describes Orange Chicken as one of the “Americanized mutations of sweet and sour dishes found in China."

I am constantly experimenting with different ways to prepare chicken even though I may not always share the results with you. This dish is the outcome of some recent experimenting.

I've been on a curry kick for a few meals now.  For one of my recent meal preps I made this salmon curry to go with some sautéed broccoli rabe (aka “rapini”, “broccoli raab”, “rapa”).  The curry was great over the brown rice!

Here's a quick and tasty way to prepare your salmon.  This recipe uses the our MBMK Cajun Seasoning Blend.

 Sometimes making a tasty satisfying breakfast every morning is almost impossible because of my work schedule. I remember one summer when I had to get to work at 7AM, I got into the habit of buying breakfast every day on my way to work. I would usually get one egg and sausage (no cheese) sandwich at a certain fast food chain.

Packed with flavor and ideal for meal prep, this lemon ginger broiled fish will leave you wanting more.  It's gluten-free.  Those following the ketogenic and paleo diets can omit the small amount of brown sugar.

This Chicken Barley Leek soup will make you feel sooooooo good! The blend of spices, ginger and herbs create a round flavor to compliment the satiating feeling of this hearty soup.  Don't wait for a cold night to make it.  

Are you even ready for this chili?  For this keto-friendly version of our turkey chili, we reduced the carbs and upped the flavor and nutrients by adding eggplant and kale.  Try this flavorful dish a fresh green salad or vegetables.  This recipe is gluten-free and ketogenic.

Chicken pelau (/pəˈlaʊ/) is a very popular one-pot dish in Trinidad and Tobago;  it's this country's version of a pilaf and is packed with flavor.   We're sharing with you our take of this dish where we use brown rice.  This flavorful dish makes a complete meal with the addition of a fresh green salad or vegetables.  This recipe is gluten-free.