Meal prepping versus component prepping
…and shredded taco chicken
When I say meal prep do you immediately imagine a stack of take out style Tupperware containers in the fridge - all with grilled chicken, rice, and broccoli?
Actually, that’s usually my first thought too. But, it can be so much more than that, and for a lot of people it’s a great option. (Also, I would never knock any chicken, broccoli, rice combination - we eat a lot of that around here.)
There’s a certain draw to coming home from a long day of work and just popping your already cooked dinner into the microwave. No thinking about what to make, no standing over the stove, no dishes to be done. Plus it’s healthier and less expensive than picking up take-out all the time. And while our brains tend to jump to plain chicken and rice, really, anything goes! Meal prep can include soups or salads, rice bowls or loaded baked potatoes, meaty or vegetarian. Any quick google search will yield hundreds of ideas.
Now for the drawbacks - you have to set aside some time to actually prep all these meals, you have to be willing to eat the same thing several days in a row, and it doesn’t always make sense for a family that sits down to eat together each night. Which is why I fall more into a component prepping category to help us take the stress out of meal times.
First off, I’m a definite meal planner. The thought of having to ask what we want for dinner at 5:00 in the evening is my worst nightmare and sends me into panic mode. (Might be a little type A…everyone who knows me is rolling their eyes right now.) You can read a little about I make a meal plan way back here in one of my first newsletters.
As far as meal prepping goes, I’ll sometimes make a big batch of a soup or a salad for lunches during the week. But more often than not, for both lunches and dinners, I prep different components of our meals, meaning I go ahead and work on some of the elements going into our weekly plan. For example - washing greens and storing them in bags or containers with a paper towel, making a pot of quinoa, rice, or farro early in the week to add to our meals, going ahead and mixing salad dressings and marinades for meat, or when Monday night’s dinner calls for chopping veggies, going ahead and chopping Tuesday and Wednesday night’s also.
Just doing a few little things ahead of time makes throwing together a bowl or salad for lunch or cooking dinner run faster and more smoothly, which in turn, makes it more enjoyable. (And hey, if you hate the idea of planning full meals ahead of time, well now you have all these prepped components ready for you to throw together willy-nilly. You maniac.)
This week’s recipe, Shredded Taco Chicken, is a great option for both a full on meal prep situation or just to make early in the week as a component for lunch/dinner later on.
This is very much a low-effort, high-reward type of meal. The boneless, skinless chicken breasts cook quickly on the stovetop, braising in a flavorful combination of spices, a little broth, and your favorite salsa. Then the shredded chicken is added back to the sauce keeping it moist. In recipe tests, we had wonderful chicken tacos for dinner one night, and quesadillas another. I couldn’t get enough and made a second batch right after the first (had to make sure it was consistent, you know) for rice bowls with the chicken and black beans. So many good options here.
So, whether you’re meal prepping, batch cooking, working on components for the week ahead, or just flying by the seat of your pants, I hope you make this shredded taco chicken!
MONDAY - Garlic and Lemon Chicken Thighs and Potatoes Sheet Pan
Bone-in, skin-on chicken thighs surrounded by quartered red potatoes with a garlic and lemon juice marinade poured over the whole thing. Crispy chicken and tender potatoes all in a zippy sauce.
TUESDAY - Chicken and Rice Soup, Grilled Cheese Sammies
Easy one tonight! I had some soup in the freezer that I pulled out on Monday to thaw. We can heat individual bowls in the micro, but honestly, sometimes it’s easier to heat the whole thing in a pot and serve up from there rather than waiting in line at the microwave! Also, I found some Brie on sale at the store, so we can have “fancy” grilled cheese.
WEDNESDAY - Spaghetti, Salad
Old school meat sauce spaghetti. Sometimes as a person always cooking and testing new things, you forget about the classics that the family loves. So back to basics we go - spaghetti, salad, garlic bread. Win.
THURSDAY - Skillet Pork Chops and Apples w/ Rice, Braised Cabbage
Boneless pork cutlets will cook up quickly in a skillet; sliced apples can then sauté in the same skillet. (Pork and fruit goes so well together!) Buttered white rice and a big pan of my braised cabbage for the sides.
FRIDAY - Friday Night Pick-Up!
SATURDAY - Dinner at Yaya’s (the in-laws!)
The Kiddo shoots for archery at 5:45 and 6:45, so we’ll need to sneak in an early dinner that isn’t too heavy. Something like homemade sub sandwiches with chips and fruit sounds good.
SUNDAY - Dinner at Dad’s
He picked up a small pork shoulder roast at the grocery last week, and I just came across a recipe in the German cookbook we both have (Classic German Cooking, by Luisa Weiss) for Schweinebraten, or Herbed Pork Roast. Coincidence or serendipity? Obviously, have to have fried potatoes along with.
LUNCHES for this week -
Sunny days ahead this week, so I’m thinking composed tuna salads (think niçoise) and/or a big batch kale and quinoa salad.
EXTRAS for this week
Lots of things on my “nail down and take a picture” list! (Yes, I actually have a list titled that…) Includes marinated olives, a creamy farro, and a strawberry shortcake type situation. All coming soon to a newsletter near you.
Shredded Taco Chicken
Makes 5-6 servings
· 3 boneless, skinless Chicken Breasts (about 2 – 2 ½ pounds)
· 1 cup Salsa (your favorite kind)
· 1 cup Chicken Broth
· 1 teaspoon ground Cumin
· ½ teaspoon Chili Powder
· 1 teaspoon dried Oregano
· ½ teaspoon kosher Salt (Morton or other store brand)
· 2 cloves Garlic, minced
In a high-sided skillet, just big enough to hold the three chicken breasts in one layer (I used a 10-inch skillet), mix together the salsa, broth, cumin, chili powder, oregano, salt, and garlic. Bring to a simmer over medium-high heat.
Carefully add the chicken breasts, in one layer, to the simmering liquid. (It will not completely cover them.) Reduce the heat to medium or medium-low – enough to keep a simmer but not a full boil. Cover the skillet and simmer for 10 minutes, then turn the chicken breasts over, and continue cooking, covered, for another 10 minutes.
Remove the chicken breasts to a plate to cool for 5 minutes. Keep the sauce simmering, uncovered. It will start to reduce.
After the chicken has cooled for 5 minutes, shred it to desired consistency. Remove the skillet from heat, add the shredded chicken back to the skillet, and stir to coat in the sauce.
Serve in corn or flour tortillas for tacos or burritos, with rice and beans as a “bowl”, over chips with melty cheese and toppings for nachos, as quesadillas, or use the chicken for taco salads.
That’s all for now, thanks for reading! See you back here next week!
(Don’t forget you can see all of the past newsletters and recipes at the archive link below!)
All recipes categorized by type can be found in the index!