by Chungah Rhee
It's 6:00 pm, and you have nothing planned for dinner. Again. If you're like many folks, including blogger and author Chungah Rhee, this happens more often than you care to admit! Wanting to regain control of her health and eating habits, Chungah turned to meal prep: the secret weapon that keeps everyone from celebrities and athletes to busy parents and young professionals on-track and eating well.
Chungah quickly found that meal prep is an amazing way to save time and money and to keep you and your family eating healthy all week long. By taking the time to plan your meals, prep ingredients, and do some cooking ahead of time, it's easy to have perfectly portioned healthy options at your fingertips for any time of the day.
Inside are Chungah's go-to recipes-including some favorites from the blog. You'll find inspiration for delectable protein-packed breakfasts, energy-boosting snacks, and slimmed-down comfort food favorites-none of which sacrifice flavor. Who wouldn't be enticed by a 205-calorie Breakfast Croissant Sandwich or an under-500-calorie Mason Jar Lasagna? She also arms readers with dozens of tools for making habit changes actually stick. This indispensable cookbook is sure to help you live a healthier (and more delicious) life.
PREP TIME: 30 minutes | COOK TIME: 5 minutes | TOTAL TIME: 35 minutes | YIELD: 4 servings
Cup Noodles was a staple in our home. I think it’s a staple in most Korean households. There are just so many varieties and tastes to choose from, and all you do is add boiling water. They are also a staple for many college students, myself included. Unfortunately, they are also laden with sodium and are high in calories. But don’t worry, guys. I found a DIY instant version with fewer calories, less preservatives, and less “instant” ingredients—if you know what I mean.
Instead of all those dehydrated vegetables typically found in the seasoning packets, we’re using real chicken, fresh spinach, carrots, mushrooms, cilantro, green onions, and sesame seeds!
Yet we’re not sacrificing the convenience of Cup Noodles. To serve, simply add hot water and microwave for 2 to 3 minutes. That’s it!
- 2 (5.6-ounce) packages refrigerated yakisoba noodles,* seasoning sauce packets discarded
- 2 1⁄2 tablespoons reduced-sodium vegetable broth base concentrate (we like Better Than Bouillon)
- 1 1⁄2 tablespoons reduced-sodium soy sauce
- 1 tablespoon rice wine vinegar
- 1 tablespoon freshly grated ginger
- 2 teaspoons sambal oelek (ground fresh chile paste), or more to taste
- 2 teaspoons sesame oil
- 2 cups leftover shredded rotisserie chicken
- 3 cups baby spinach
- 2 carrots, peeled and grated
- 1 cup sliced shiitake mushrooms
- 1⁄2 cup fresh cilantro leaves
- 2 green onions, thinly sliced
- 1 teaspoon sesame seeds
- In a large pot of boiling water, cook the yakisoba until loosened, 1 to 2 minutes; drain well.
- In a small bowl, combine the broth base, soy sauce, vinegar, ginger, sambal oelek, and sesame oil.
- Divide the broth mixture into 4 (24-ounce) widemouth glass jars with lids, or other heatproof containers. Top with yakisoba, chicken, spinach, carrots, mushrooms, cilantro, green onions, and sesame seeds. Cover and refrigerate for up to 4 days.
- To serve, uncover a jar and add enough hot water to cover the contents, about 1 1⁄4 cups. Microwave, uncovered, until heated through, 2 to 3 minutes. Let stand 5 minutes, stir to combine, and serve immediately.
* Yakisoba are ramen-style noodles that can be found in the refrigerated section of your local grocery store, such as Maruchan Yaki-Soba.
NUTRITION FACTS: CALORIES: 324.0 / TOTAL FAT: 12.0 / TRANS FAT: 0.0 / SATURATED FAT: 3.0 / CHOLESTEROL: 86.0 /
SODIUM: 867.0 / CARBOHYDRATES: 31.0 / FIBER: 2. 0 / SUGAR: 1.0 / PROTEIN: 23.0