@ctrdw.i:

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Wednesday 04 March 2026 01:37:40 GMT
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This was a killer meal prep episode!   We both have to travel for work this week, so we stocked the fridge with 3 meals so the girls have plenty to eat for lunches and dinners! It’s hard to squeeze all of these recipes into 1 caption but you can find the extended recipes, recipe cards, shopping list + how we organize our meal prep plan on our FREE Substack .  ROSEMARY CHICKEN, PARMESAN POTATOES + BROCCOLI Chicken: Toss 3 lb boneless, skinless chicken breasts with 3 Tbsp olive oil, 2 tsp salt, 1 tsp each pepper, garlic powder and onion powder, ½ tsp paprika + 2 Tbsp chopped rosemary. Seal in individual parchment packets; bake at 375°F for 20–25 minutes, until 165°F inside. Potatoes: Halve 1½ lb baby potatoes; lightly score cut sides in a crisscross. Spread 3 Tbsp melted butter + 1 cup grated Parmesan on a sheet pan. Place potatoes cut side down; roast at 400°F for 25–30 minutes, until tender and crisp. Broccoli for both chicken meals: Toss florets from 2 heads with olive oil, salt, pepper + garlic powder. Roast at 400°F for 20–25 minutes. TERIYAKI CHICKEN UDON + BROCCOLI Marinate 1½ lb chicken thighs in ¾ cup soy sauce, ¼ cup each brown sugar and Shaoxing wine, 5 minced garlic cloves + 2 Tbsp minced ginger for 30 minutes. Remove from marinade; cook in a little oil, about 4 minutes per side, until 165°F inside. Chop. In the same pan, sauté ½ sliced onion, 3 cups sliced cabbage + 2 Tbsp minced garlic. Add 5 packs frozen udon, 1 cup chicken stock, 1 Tbsp soy sauce, 1 tsp sesame oil, 2 tsp sugar + a little oyster sauce and mirin. Toss until noodles loosen; add chicken, 1 cup roasted broccoli + ½ cup shredded carrots. Finish with scallions and sesame seeds. DIN TAI FUNG-STYLE RIBS, CUCUMBER SALAD + SWEET POTATOES Ribs: Mix ½ cup soy sauce, ¼ cup brown sugar, 2 Tbsp rice wine, 4 minced garlic cloves, 1 Tbsp minced ginger + 1 Tbsp sesame oil. Reserve a little sauce before tossing the rest with 2 racks spare ribs, cut into individual ribs. Marinate 30+ minutes; roast at 350°F until tender. Bring reserved sauce and pan juices to a boil; thicken with a little cornstarch mixed with cold water. Brush onto ribs; broil about 2 minutes. Cucumbers: Toss 2 thinly sliced English cucumbers with 3 Tbsp rice vinegar, 1 Tbsp sugar + 1 tsp each chili crisp, sesame oil and sesame seeds. Chill. Sweet potatoes: Cube 2 large sweet potatoes; toss with olive oil + salt. Roast at 400°F for 25–35 minutes, until tender and browned. #mealprep #onepanmeal #dinnertime #athlete #sheetpandinner
This was a killer meal prep episode! We both have to travel for work this week, so we stocked the fridge with 3 meals so the girls have plenty to eat for lunches and dinners! It’s hard to squeeze all of these recipes into 1 caption but you can find the extended recipes, recipe cards, shopping list + how we organize our meal prep plan on our FREE Substack . ROSEMARY CHICKEN, PARMESAN POTATOES + BROCCOLI Chicken: Toss 3 lb boneless, skinless chicken breasts with 3 Tbsp olive oil, 2 tsp salt, 1 tsp each pepper, garlic powder and onion powder, ½ tsp paprika + 2 Tbsp chopped rosemary. Seal in individual parchment packets; bake at 375°F for 20–25 minutes, until 165°F inside. Potatoes: Halve 1½ lb baby potatoes; lightly score cut sides in a crisscross. Spread 3 Tbsp melted butter + 1 cup grated Parmesan on a sheet pan. Place potatoes cut side down; roast at 400°F for 25–30 minutes, until tender and crisp. Broccoli for both chicken meals: Toss florets from 2 heads with olive oil, salt, pepper + garlic powder. Roast at 400°F for 20–25 minutes. TERIYAKI CHICKEN UDON + BROCCOLI Marinate 1½ lb chicken thighs in ¾ cup soy sauce, ¼ cup each brown sugar and Shaoxing wine, 5 minced garlic cloves + 2 Tbsp minced ginger for 30 minutes. Remove from marinade; cook in a little oil, about 4 minutes per side, until 165°F inside. Chop. In the same pan, sauté ½ sliced onion, 3 cups sliced cabbage + 2 Tbsp minced garlic. Add 5 packs frozen udon, 1 cup chicken stock, 1 Tbsp soy sauce, 1 tsp sesame oil, 2 tsp sugar + a little oyster sauce and mirin. Toss until noodles loosen; add chicken, 1 cup roasted broccoli + ½ cup shredded carrots. Finish with scallions and sesame seeds. DIN TAI FUNG-STYLE RIBS, CUCUMBER SALAD + SWEET POTATOES Ribs: Mix ½ cup soy sauce, ¼ cup brown sugar, 2 Tbsp rice wine, 4 minced garlic cloves, 1 Tbsp minced ginger + 1 Tbsp sesame oil. Reserve a little sauce before tossing the rest with 2 racks spare ribs, cut into individual ribs. Marinate 30+ minutes; roast at 350°F until tender. Bring reserved sauce and pan juices to a boil; thicken with a little cornstarch mixed with cold water. Brush onto ribs; broil about 2 minutes. Cucumbers: Toss 2 thinly sliced English cucumbers with 3 Tbsp rice vinegar, 1 Tbsp sugar + 1 tsp each chili crisp, sesame oil and sesame seeds. Chill. Sweet potatoes: Cube 2 large sweet potatoes; toss with olive oil + salt. Roast at 400°F for 25–35 minutes, until tender and browned. #mealprep #onepanmeal #dinnertime #athlete #sheetpandinner

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