Week of Healthy Meal Prep: September 24-29
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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.
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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.
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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.
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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.
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Shrimp-And-Orange Salad
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.
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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.