Week of Healthy Meal Prep: September 24-29
Monday: Slow Cooker Ropa Vieja
Translated from Spanish as "old clothes," the name ropa vieja describes how beef (typically flank or skirt steak) cooks to tender, succulent shreds over a long, slow braising period. Here, it simmers with colorful bell peppers, smoky fire-roasted tomatoes, and plump golden raisins for a hit of welcome sweetness. We serve the meat over rice, but try blending culinary traditions by serving it over something creamy, like a bed of grits, polenta, or mashed potatoes. It would even be great in a pasta toss. Use up leftovers by tossing them into corn tortillas for ropa vieja tacos or into flour tortillas for quesadillas, or build a pizza using the flavor-packed beef as a topping.
Tuesday: Coriander-Crusted Flank Steak with Cuban Black Beans
Cracked whole spices give the steak a great crust. Use the bottom of a heavy skillet to gently crush until cracked.
Wednesday: Sea Bass with Citrus Salsa
This recipe gives you dinner party elegance in a 20-minute dish. We rely on sea bass, a tender, mild-flavored fish with a lovely buttery quality. There are several sustainable options to choose from (Atlantic black sea bass, for one), so ask questions at the fish counter to ensure you're making a responsible choice. You can also use cod, sablefish (also called black cod), striped bass, or barramundi with great results.
Thursday: Black Bean and Mushroom Burgers
Serve up this plant-based feast in just 20 minutes. Using a food processor will have your patties ready in a snap. Then, simply top with our creamy avocado sauce and it's officially burger night.
Practice and show off your knife skills by making this main course salad. Zest the orange before segmenting it. To give precooked shrimp a refresh, toss them in a good 1/2 teaspoon salt, then rinse and pat dry. Cutting the shrimp in half symmetrically makes it go further and makes them easier to eat.
Treat Yourself: Mojito
Transport yourself to the tropics with a mojito. This drink practically screams “Miami in the late summertime”, but it’s incredibly refreshing any time of year. Make it a mocktail by subbing out the rum for more club soda.