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Food Prep Friday - 5 recipes for your week

Posted at 9:57 AM, Feb 28, 2020
and last updated 2020-02-28 12:07:11-05

Recipes courtesy of Chef Christina Dixion-Wells, the owner of Mini Meals on Wheels.


1. Beyond Meat Salisbury Steak with Garlic Mashed Potatoes
2. Shrimp Lo- Mein
3. Teriyaki Beef and Broccoli
4. Fajita Steak Bowl
5. Jerk Shrimp Bowl


1 olive oil

1 pound (450g) raw shrimp, peeled and deveined

Pink salt

Red pepper flakes

Jerk seasoning


3 onion,

2 green bell pepper,

Chicken broth or vegetable broth

Fresh thyme, for garnish (optional)

Jasmine rice (or any white rice you like)

4 garlic cloves, minced

1 can (15 oz.) black beans, rinsed and drained

1 mango, diced

1 red bell pepper

1/4 red onion, minced

Juice of one lime

Pickled Onions

1 pound flank steak

1 garlic powder

1 brown sugar

1 smoked paprika

1 pepper

2 sweet bell peppers any color

2 limes juiced

1 teaspoon salt

4 serving’s guacamole

4 serving’s pico de gallo

Jalapeno slices

2 cups broccoli (chopped)

4 pounds flank steak

1 honey

1 teriyaki sauce

1 low sodium soy sauce

3 green onions

Brown Rice optional

Vegan Eggs

1 pound vegan ground beef

1 seasoned bread crumbs

Unsweetened almond milk

1 package dry onion soup mix

1 Worcestershire sauce

Vegan butter

8- Ounce package fresh cremini mushrooms thin sliced

1 clove garlic minced

All-purpose flour

2 1/2 cups vegan beef broth

Sea salt

Ground black pepper


1. Beyond Meat Salisbury steak with garlic mashed potatoes


· For the patties:

· 1 tablespoon VeganEgg + 1/4 cup cold water

· 1 pound vegan ground beef

· 1/2 cup seasoned bread crumbs

· 2 tablespoons unsweetened almond milk

· 1/2 package dry onion soup mix

· 2 teaspoons Worcestershire sauce

· 1/4 teaspoon ground black pepper

· For the gravy:

· 3 tablespoons vegan butter

· 8- ounce package fresh cremini mushrooms thin sliced

· 1 clove garlic minced

· 1/2 cup yellow onion thin sliced

· 3 tablespoons all-purpose flour

· 1/2 package dry onion soup mix

· 2 1/2 cups vegan beef broth

· sea salt to taste

· ground black pepper to taste


Prepare vegan egg replacer:

Into a small mixing bowl, add egg replacement powder and 1/4 cup cold water. Whisk until well blended then set aside.

Make the patties:

1. Into a large mixing bowl, add vegan ground beef, bread crumbs, egg replacer mixture, milk, and 1/2 package onion soup mix, Worcestershire sauce, and black pepper. Use your hands to mix well, until all ingredients are fully incorporated, then form into 5 patties.

2. Heat a large skillet over medium heat. Add patties and cook until browned, 3-5 minutes on each side. Remove patties from skillet and set aside.

3. Place the same skillet used for cooking the patties over medium high heat then add butter. When butter is melted, add mushrooms and onions. Sautés 3-5 minutes, until tender. Add garlic and sauce 1 minute more.

4. Stir in flour and remaining 1/2 package onion soup mix. Gradually add vegan beef broth, stirring continuously. Reduce heat to medium and simmer, continuing to stir until thickened, about 3 minutes. Season to taste with salt and pepper,

5. Add patties back into the skillet with the gravy. Reduce heat to low and simmer 25-30 minutes. Serve hot.


2. Shrimp Lo-Mein

It's easy to make Shrimp Lo Mein at home that tastes like it came from your favorite Chinese restaurant! Prep the vegetables ahead to make this recipe just as quick as takeout.

Prep Time15 minutes

Cook Time15 minutes

Total Time 30 minutes

Servings 4 to 6 people


1 pound lo mein noodles (fresh, if possible)


2 tablespoons light soy sauce

1 tablespoon dark soy sauce

2 tablespoons Shaoxing wine

2 tablespoons oyster sauce

1 teaspoon granulated sugar

1 teaspoon toasted sesame oil

Pinch ground white pepper


6 scallions

3 tablespoons vegetable oil, divided

1 cup shredded carrots

1 cup snow peas, trimmed

8 ounce can water chestnuts, drained

8 ounce can bamboo shoots , rinsed and drained

1 pound raw shrimp (26/30) peeled, deveined, tail on or off

1 tablespoon minced garlic cloves

2 teaspoons grated fresh ginger (I use a micro plane)

2 cups mung bean sprouts

Extra soy sauce, chili oil, and/or rice vinegar, for serving (optional)


Make the Noodles

Boil lo Mein noodles in a pot of lightly-salted water for 3-5 minutes, until al dente. Drain and rinse under cool water. Set aside.

Make the Sauce

While the noodles are boiling, whisk together light and dark soy sauces, Shaoxing wine, oyster sauce, sugar, sesame oil, and white pepper in a bowl. Set aside.

Make the Stir-Fry

Cut the scallions in half to divide them into the dark green and white/light green parts. Thinly-slice the white/light green parts. Cut the dark green parts into 1 or 2 segments of about 2 inches. Set aside.

Heat a wok or large (12-inch) skillet over high heat until very hot. Add 1 tablespoon vegetable oil and sauté carrots, snow peas, water chestnuts, and bamboo shoots for about 2 minutes, until crisp-tender. Remove from the pan and set aside.

Heat another tablespoon of oil in the wok or pan and sauté shrimp until pink, translucent, and lightly brown on the edges, about 2-3 minutes. Remove from the pan and set aside.

Heat the remaining 1 tablespoon of oil in the wok or pan and add garlic, ginger, and the sliced white and light green scallions. Sauté for 1 minute. Add sautéed vegetables, shrimp, noodles, and bean sprouts to the pan, tossing to combine.

Pour the sauce mixture around the sides of the pan and add the dark green scallion parts. Cook, tossing, for 1-2 minutes.

Taste the lo mein. Season to taste with additional soy sauce and ground white pepper, if desired. Serve hot or warm, with soy sauce to pass at the table, a drizzle of chili oil if you like the dish spicy, or a few drops of rice vinegar for a tangy finish (all optional).


3. Teriyaki Beef and Broccoli

This Teriyaki Beef and Broccoli Skillet is quick, easy, delicious, and healthy. You will love it.
12 Min Prep Time

15 Min Cook Time

27 Min Total Time


2 cups broccoli (chopped)

2 Tablespoons olive oil

1/2 teaspoon salt

3 pounds steak (cut into bite sized pieces)

2 Tablespoons honey

1/2 cup teriyaki sauce

1/4 cup low sodium soy sauce

1/3 cup honey

3 green onions (sliced) - optional topping

2 cups cooked brown rice - optional


Preheat oven to high broil.

Cover a baking sheet with foil, and add the chopped broccoli and olive oil. Toss until broccoli is covered in oil.

Sprinkle with salt.

Place in the oven and let broil for 4-5 minutes, flipping broccoli halfway through.

In a pan, over medium heat, add the steak. Cook until the red is gone, and all you can see is a dark pink.

Drizzle the honey over the beef. And cook until desired doneness (I like mine pink in the middle).

Remove from heat.

In a small bowl, combine the teriyaki sauce, soy sauce, and honey until well combined.

Combine the beef and broccoli and drizzle the teriyaki glaze on top.

Serve immediately.

Top with optional green onions and serve over cooked brown rice (optional)


You can use any cut of steak. I used Flank steak


4. Fajita Steak Bowl

Riced Veggies are topped with grilled flank steak, peppers and onions plus all of your

Favorite Mexican toppings!

Course Dinner, Entree

Cuisine Mexican

Keyword fajita bowl

Prep Time 30 minutes

Cook Time 15 minutes

Total Time 45 minutes

Servings 4


Grilled Flank Steak

Grilled Peppers and Onions

Pickled Onions



1 tablespoon olive oil

4 cups cooked rice

1/2 teaspoon salt

1 pound flank steak

1 tablespoon cumin

1 tablespoon garlic powder

1 tablespoon brown sugar

1 teaspoon smoked paprika

1 teaspoon salt

1/2 teaspoon pepper

2 sweet bell peppers any color, seeded and sliced

1 medium onion cut into thin slices

2 teaspoons olive oil

1/2 teaspoon salt

1/2 medium red onion thinly sliced

2 limes juiced

1 teaspoon salt

4 servings guacamole

4 servings pico de gallo

Jalapeno slices

1. Pre-heat grill or grill pan on high heat. Sprinkle flank steak with all spices (cumin through pepper) evenly

on both sides. Grill 4-5 minutes per side, flipping once. Let rest 10 minutes.

2. Toss peppers and onions with olive oil and salt then grill in a grilling basket until tender, about 15 minutes,

stirring frequently; set aside.

3. To make the pickled onions, toss the onion slices with lime juice and salt. Let sit 10 minutes.

4. While peppers are cooking, begin preparing the Riced Veggies. Pre-heat a large skillet over medium-high

heat then drizzle with olive oil. Pour in two bags of the Green Giant Riced Veggies and sprinkle with salt.

Sauté until cauliflower is warmed through, about 6-7 minutes, stirring frequently. Divide evenly between

four bowls.

5. Once the steak has rested, thinly slice it against the grain. Top each bowl with equal parts grilled steak,

peppers & onions. Add one serving each of guacamole, pico de Gallo and pickled onions. Add jalapeño

slices, cilantro and any other garnishes you wish. Enjoy!

Steak Fajita Bowls with Riced Veggies


5. Jerk Shrimp Bowl



2 tablespoons olive oil

1 pound (450g) raw shrimp, peeled and deveined

1/4 teaspoon salt

1/2 teaspoon red pepper flakes

2 tablespoons Jerk seasoning

1 teaspoon cumin

1 onion, minced

1 green bell pepper, diced

1/4 cup (60ml) chicken broth or vegetable broth

Fresh thyme, for garnish (optional)

Rice and beans

2 cups (500ml) chicken broth or vegetable broth

1 cup uncooked Jasmine rice (or any white rice you like)

4 garlic cloves, minced

1/4 teaspoon salt

1 can (15 oz.) black beans, rinsed and drained

Salsa (optional)

1 mango, diced

1 red bell pepper, diced

1/4 red onion, minced

Juice of one lime

1 tablespoon olive oil


1. In a medium bowl, add shrimp and combine with Jerk seasoning and cumin. Allow to marinate for a 10 minutes while you prepare the other ingredients.

2. Heat a large skillet over medium heat with a tablespoon olive oil. Sear shrimp in the skillet (making sure it doesn’t crowd) and cook on both side for one minute. Add onion and red pepper flakes, season with a pinch of salt. Add green bell pepper and cook, stirring once or twice, on medium heat, about 3-4 minutes total, until shrimp is pink in color. Deglaze with 1/4 cup chicken or vegetable broth and give a quick stir. Remove shrimp from the skillet to a plate and set aside.

3. To the same skillet, add a tablespoon olive oil and minced garlic. Cook for one minute, until fragrant then add uncooked rice (make sure garlic doesn’t burn). Give a good stir to coat rice with oil and fry for 5 minutes, stirring frequently. Add chicken broth and bring to boil. Reduce heat to low boil simmer. Cover the skillet with the lid. Simmer for 10-12 minutes, covered, until the rice is cooked through. You might add 1/2 cup water if your rice is not completely cooked through.

4. In the meantime you can prepare the mango salsa by dicing and combining all ingredients. Set aside in the refrigerator.

Final steps
5. When rice is done. Mix in drained black beans into the cooked rice. Stir well to combine.

6. Add the cooked shrimp to the skillet with rice and gently reheat with a quick stir. Adjust seasoning with salt and fresh cracked pepper and garnish with fresh thyme. Serve the shrimp and rice with salsa. Enjoy!