Itās a tall order to get a healthy, homemade dinner on the table on a weeknight ā especially this time of year when back-to-school schedules are back in full swing. But a local meal-prep guru has a few ideas to help.
WASHINGTON ā Itās a tall order to get a healthy, homemade dinner on the table on a weeknight ā especially this time of year when back-to-school schedules are back in full swing.
But Shana Greenbaum has a few ideas that can help.
The owner of the local meal delivery company, , built a business on preparing perfectly portioned meals for Washingtonians on the go. And when she is not in a commercial kitchen prepping turkey chili and tikka masala for others, she is whipping up meals for herself and her family at home.
Here are some of her best tips for getting flavorful, healthy meals on the table fast:
Marinate your meatsĀ
Marinating was one of the first tricks Greenbaum discovered when she learned how to cook. Not only does marinating add flavor and tenderize the meat, but it also helps the leftover protein reheat without drying out. (Your sad desk lunch is looking a little happier, already.)
Greenbaumās go-to is to throw some chicken (or another source of protein) in a resealable bag with fresh herbs, a little bit of olive oil and a little bit of acid (lemon juice, vinegar, etc.) early in the morning. When she comes home from a long day at work, sheāll bake it off, grill it, or cook it in an electric pressure cooker, such as an Instant Pot.
āItās already done. You donāt have to come home and season something,ā she said.
Using a marinade also cuts down on calories because itās less likely the protein will need a finishing sauce or an extra pad of butter once itās plated.
(Courtesy Shana Greenbaum/Healthy Fresh Meals)
Rely on rice
Rice is a quick and easy staple that can accompany almost any weeknight meal ā and Greenbaum isnāt just referring to white or brown.
āThereās black rice, thereās wild rice, jasmine rice, basmati rice,ā she said.
āGet creative with rice.ā
Cut down on cooking time and make a big batch at the beginning of the week that can be used for several meals. Some brands make quick-cooking or frozen versions; an electric pressure cooker also speeds up the process.
(AP Photo/Matthew Mead)
AP Photo/Matthew Mead
Batch and freezeĀ
One of the most popular meals Greenbaumās clients order ā and friends and family members request ā is her turkey chili. The recipe, which calls for beans, tomatoes, ground turkey and spices, is a perfect example of something that can be cooked ahead of time (lazy Sunday afternoons are the best) and enjoyed throughout the week or batched out and frozen.
If you find youāre still grazing on chili (or whatever one-pot meal you prefer) a few days after you make it, Greenbaum said thatās even better.
āThe more it sits, the better it gets,ā she added.
(Courtesy Shana Greenbaum/Healthy Fresh Meals)
Courtesy Shana Greenbaum/Healthy Fresh Meals
Fish is your friend
A lot of people fear fish because they donāt know how to cook it. But Greenbaum said the diet-friendly protein can be a lifesaver on busy days. Many stores sell fillets individually wrapped and frozen, so when it comes to prep, all the fish needs is a quick thaw under some room-temperature water.
Drizzle each filet with olive oil, sprinkle with a pinch of salt and top it with a squeeze of fresh lemon. Then, wrap the fish in parchment paper or foil and bake it until itās done, or throw it on the grill to cook.
Greenbaum said she has even seen (and purchased) frozen fillets that already have a lemon-herb butter on them, so all you need to do is pop them in the oven.
(Lucy Beni via AP)
Lucy Beni via AP
Ā Dedicate a few weekend hours to shopping, planning, preppingĀ
Finally, Greenbaum said plan as much as you can on the weekends by getting your shopping and basic food prep out of the way. Have an idea of what you want to eat during the week and take care of any steps that can be done in advance.
āFood is just a centerpoint to everyoneās day and you donāt realize how much time you waste thinking about it or planning it, so if you take a day and [go to the grocery store and prep], youāll realize how much time you save,ā Greenbaum said.
(Courtesy Shana Greenbaum/Healthy Fresh Meals)
