Turkey Taco Salad Lunch Bowls (meal prep)

I guess I need to apologize, because this isn't really a recipe at all.  It's just a basic concept that I did for a group of my girlfriends that was super successful.  I keep telling my friends that meal prep is so much easier when each person picks a recipe and shares the responsibility.  That way you can just share what you made and enjoy the fruits of each other's labor.  A great way to enjoy friendship, get your meal prep done, eat right and save some bucks! 

I loved this recipe so much.  Of course you could totally use whatever protein you enjoy - turkey, beef, chicken, pork.  The turkey is super healthy and my kids and I enjoy it.  This salad completely hit the spot for my busy days at work when I had only a limited time to pull a lunch out of my mini fridge between classes.  I just took the cold stuff out, popped the meat into the microwave, squeezed the lime over the top, and mixed it up for a super satisfying and healthy lunch.   My daughter took a little baggie of fritos to school with hers instead of lettuce, so there's a kid friendly option if you are looking for one. 

#clean #glutenfree #lowcarb #turkey #lowsugar #lowcalorie #diabeticfriendly #lunchprep #mealprep #familyfriendly #easy #healthy #quick

Ingredients: (for 6 meals)

• 1 1/2 pounds ground turkey 
• 1 Tbsp olive oil (or oil of choice)
• 1 (1.25oz) Packet taco seasoning of choice
• check labels for GF.  McCormick makes one. 
• plus 1 cup water according to package instructions
• plus 2 tsp chili powder
• plus 2 tsp ground cumin 
• 6 cups shredded lettuce of choice
• 12 oz fresh pico de gallo 
• 12 oz light sour cream or Greek yogurt
• 12 oz shredded Mexican cheese blend
• 1 lime, cut into wedges 
• Optional - fresh chopped cilantro to garnish 

Method:

Prepare you "taco meat" as you normally would, adding the extra seasoning if desired.  We like ours to be really flavorful.   While the meat is cooling, divide the other ingredients into containers.  These all work equally well if you chop, mix, shred them yourself or if you pick up premade/pre-shredded items at the grocery for time and convenience.   I used individual 2oz portion cups with lids for the condiments and sandwich baggies for the lettuce.   Refrigerate up to 4 days. 

This recipe allows for 1/2 cup each of ground taco meat, which seemed to be perfect in my opinion.  This recipe is also super easy to double, obviously.  

If your condiment cups don't fit sideways into your lunch containers, just squish the meat over.  Hey, you do what you need to, right?  

Flavorful, filling and healthy without leaving you feeling weighed down.  

To check out the MenuMusings cookbook - 

Bonus Recipes - 

Butterfly Snack Bags - When it's your time to be "snack mom" but want to send something healthy and cute. 

Honey Maple Granola   - snacks for the whole family that have ingredients you can pronounce and be proud of. 

Black Bean and Corn Salsa - to go along with any of your favorite Mexican meals ... or just a snack.

Crock Pot Beef and Broccoli - great for busy work days!

Thai Chicken Flatbread Pizza - make ahead components for a super quick meal.  

Moroccan Lentils with Turkey Meatballs

So let's face it, it's almost time for pumpkins and Thanksgiving.  Wow!  How did that happen?  I mean, you can't walk down the isles of the grocery store without seeing your favorite products in the pumpkin spiced variety.  That's a sure sign that the holidays are on the way, no matter what part of the country you live in or what the temperature is.  And that means it's time to pull out your recipes for chili, soup, and warmly spiced comfort meals.  But if you are anything like me and have no desire to eat "the same old thing" all the time, it's much more fun to cook NEW stuff! 

#healthy #glutenfree #dairyfree #kidfriendly #turkey #moroccan #cleaneating #meatballs #african #lentils #highprotein #easy

Supposedly, one of the fastest-growing food trends of the year is Moroccan Cuisine.  Now that's something I can get behind!  Being located on the northern tip of Africa, and having coastlines on both the Atlantic Ocean and Mediterranean Sea, the country of Morocco is perfectly located to be a culinary melting pot of cultures from around the world.  The ancient spice trade routes have blended the cuisine of this crossroads civilization with that of its neighbors resulting in influences from its European and Mediterranean neighbors, Arabian, Moorish, Iberian, North African, Jewish, and Indian alike!  When you talk about Moroccan cuisine, you have to start with the spices, which were known for their medicinal value in addition to being essential to cooking.  The spices used are sweet and savory, earthy and bright, and just a bit on the floral side.  The dishes are beautifully textured and use a combinations of fruits, nuts and spices in unexpected combinations.  The Moroccan cuisine uses similar spice combinations as Indian food, but perhaps not the same intensity.  So it can be argued that the Moroccan food tastes like a milder version of Indian food.  

Oh by the way, my kiddos both gave this a thumbs up and one even said how "cool" it was to come in and be able to eat "neat" stuff from around the world.  That's a Mom Win for sure!!!  😁👌 

Don't let this long list scare you.  It's just dumping spices together. 

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Ingredients:  (serves 4-6) 

Turkey Meatballs - 

• 1 pound ground turkey
• 1 egg
• 1 cup oatmeal
• 1/4 cup fresh parsley, chopped
• 1 Tbsp garlic paste (or equivalent amount) 
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp turmeric
• 1/4 tsp ground cloves
• 1/4 tsp cayenne
• 1/2 tsp kosher salt
• 1/2 tsp ground black pepper

Lentils - 

• 2 Tbsp extra virgin olive oil (EVOO)
• 1 Tbsp garlic paste (3 lg cloves) 
• 1 cup chopped onion (medium onion)
• 3 medium carrots, peeled and thinly sliced
• 1/4 tsp cinnamon
• 1 tsp cumin
• 1 tsp paprika
• 1/2 tsp turmeric
• 1/4 tsp cayenne* (may leave out if heat sensitive)
• 1/4 tsp ground cloves
• 1/2 tsp kosher salt
• 1/2 tsp ground black pepper
• 1 cup lentils 
• I used a trio of lentils (red, black, green) 
• 4 cups chicken stock or broth
• 1 (14.5oz) can petite diced tomatoes
• 1 cup peeled and finely diced red potatoes
• 3 Tbsp parsley chopped, plus more for garnish 

Step-by-Step:

Let's make the meatballs first.  These are very easy.  Dump - roll - bake.  

Preheat oven to 350F and let's get started.  Combine the ground turkey with all the ingredients in the "meatball" list and combine gently, taking care not to overwork them.  

1 pound ground turkey

1 large egg

1 cup oatmeal

* I use oatmeal so that my recipe remains gluten free and also to add texture to my turkey meatballs, since turkey can be very smooth and bland feeling.  Oatmeal also stabilizes blood sugar and lowers cholesterol.  Feel free to use bread crumbs if you prefer. 

1/4 cup fresh parsley, chopped

1 Tbsp garlic paste (3 large cloves garlic, finely minced)

1 Tsp cumin

1 tsp paprika

1/2 tsp turmeric

1/4 tsp ground cloves

1/4 tsp cayenne

1/2 tsp kosher salt

1/2 tsp ground black pepper

 Take care not to overwork the mixture.

16 formed meatballs on parchment

 Pop them into the oven for 10 minutes.  Remember, they will NOT be fully cooked yet.

350F x 10 minutes.

Begin working on the lentils.

Add olive oil to a large, heavy bottomed pan.  Saute onions, garlic and sliced carrots in the olive oil for 8 - 10 minutes over medium heat until softened. 

2 Tbsp EVOO

1 Tbsp garlic paste

1 cup chopped onions

3 medium carrots, peeled and thinly sliced

Add all the spices listed for lentils once the vegetables are softened:

1/4 cinnamon, 1 tsp cumin, 1 tsp paprika, 1/2 tsp turmeric, 1/4 tsp cayenne, 1/4 tsp ground cloves, 1/2 tsp kosher salt, 1/2 tsp ground black pepper.   Stir to incorporate.

Sauteed vegetables with added spices

Add the lentils then the chicken stock.

1 cup lentils

4 cups chicken stock

*These are the lentils I used.  Feel free to choose the kind you prefer. 

Bring to a simmer and cook for 10 minutes uncovered.  Add in diced potatoes and continue to cook an additional 10 minutes uncovered. 

1 cup peeled and finely diced red potatoes (about three small potatoes)

Add in diced tomatoes, parsley, baked meatballs, and simmer for an additional 10 minutes.

1 (14.5oz can) petite diced tomatoes

3 Tbsp fresh parsley, chopped

baked meatballs

Simmer in sauce until done.

Garnish with more chopped parsley and serve immediately.   I served mine with a Citrus Spiced Couscous, as this is one of the major dishes of Morocco.  I personally think it would also be wonderful over basmati rice, although maybe not as authentic. 

Bonus Recipes:
Maple Mustard Glazed Chicken - easy, gluten free, low fat, family friendly, dairy free

Korean BBQ Shish Kabobs - gluten free, kid friendly, dairy free

Happy Hour Pizza Rolls - super fun and easy appetizer, kid friendly, party food

Ritzy Cheddar Baked Chicken - easy, kid friendly, weeknight

Brady's Brussels Sprouts Hash - healthy, flavorful, clean, side dish

Frankenstein Pudding Cups

Pumpkin Pie Spiced Martini

Food Nerd Notes:

Lentils are an edible legume.  They resemble a flat baby pea. They are widely cultivated through Europe, Asia and Northern Africa.  These small "pea cousins" have been used as a meat substitute for millennia and have been found in Egyptian tombs for over 5,000 years.  Although very small, lentils pack a huge nutritional punch!  They are terrific for your digestive health as they contain high amounts of both soluble and insoluble fiber.  This helps prevent colon cancer, reduces chances of heart disease, and helps stabilize blood sugar levels.  The high levels of folate and magnesium are heart healthy and help keep arterial walls strong.  If you are a diabetic or hypoglycemic, the complex carbohydrates in lentils can help stabilize blood sugar levels, curb your appetite and control your cholesterol.  Other than soybeans, lentils are the vegetable with the highest amount of protein (a whopping 25%)!  Also, lentils contain the antioxidants Vitamins A and C and cancer fighting phytochemicals, tannins.  So overall these make a fantastic addition to your diet unless you have kidney problems or gout. 

Written Method: 

Let's make the meatballs first.  These are very easy.  Dump - roll - bake.  

Preheat oven to 350F and let's get started.  Combine the ground turkey with all the ingredients in the "meatball" list and combine gently, taking care not to overwork them.  Divide into sixteen meatballs and place them on a parchment paper-lined baking sheet.  Bake in the preheated 350F oven for 10 minutes.  Caution - they will NOT be fully cooked at this point.  They will finish cooking in the sauce.  

Begin working on the lentils.
Add olive oil to a large, heavy bottomed pan.  Saute onions, garlic and sliced carrots in the olive oil for 8 - 10 minutes over medium heat until softened.  Stir in the lentil spices onto the vegetables, stirring to incorporate.  Add the lentils then the chicken stock. Bring to a simmer and cook for 10 minutes uncovered.  Add in diced potatoes and continue to cook an additional 10 minutes uncovered.  Add in diced tomatoes, parsley, baked meatballs, and simmer for an additional 10 minutes.  Garnish with more chopped parsley and serve immediately.  

Asian Inspired Ginger Sesame Turkey Meatballs with Teriyaki Glaze

So today is the day after the Super Bowl.  Yeah.  Here's a fun fact. Did you know that "Super Bowl Sunday" is the second biggest eating day of the year following behind Thanksgiving?  Yup.  That's what they say.  That could explain why we all worked so hard to eat healthily during January, but then managed to single handedly eat half a container of guacamole with tortilla chips while cooking for the family just prior to that game.  Oh wait.  Maybe that was just me.  Well whatever the case, it's time to get back on track, my friends!  

These Asian turkey meatballs have so much going for them!  They are super simple to make, baked not fried, gluten free, low in fat and high in protein, and these tender, delicious, healthy little morsels are also kid friendly!  Do yourself a favor and make a double batch, like I did, and freeze some.  You can use any sort of sauce you prefer, but this teriyaki glaze is quick, easy, and both sweet and savory at the same time.  It's super easy to double or triple if you desire more "sauciness" for your family.  These meatballs work great as an easy appetizer or as an entree over rice with extra sauce and a green vegetable.  You know what else this is great for?  A healthy, make ahead meal prep lunch!

#baked #glutenfree #highprotein #lowfat #mealprep #cleaneating #asian #turkeymeatballs #menumusings #kidfriendly

Print this Recipe!

Ingredients: (About 5 dozen, 1/2 inch meatballs)
Meatballs -
Cook's notes.  This is a double recipe.

• 2 pounds ground turkey (93/7)
• 1 cup Quick oats
• 4 green onions, chopped 
• Green tops and most of white parts
• 1/4 cup fresh cilantro, chopped fine
• 2 Tbsp ginger paste 
• (or equivalent amount of finely minced ginger root)
• 2 Tbsp mince garlic paste
• (or equivalent amount of finely minced garlic)
• 2 large eggs
• 2 Tbsp soy sauce  
• (use Tamari gluten free soy sauce for gluten free recipe)
• 1 tsp toasted sesame oil 

Teriyaki Glaze -

• 6 Tbsp reduced sodium soy sauce
• use GF soy sauce for gluten free recipe
• 2/3 cup water
• 1/2 cup brown sugar
• 4 tsp garlic paste 
• or equivalent amount of finely minced garlic 
• 4 tsp ginger paste
• or equivalent amount of finely minced ginger root
• 2 Tbsp honey
• 2 tsp toasted sesame oil
• 2 Tbsp cornstarch + 1/4 cup water 
• *more water if needed in the end

Step-by-Step:

Combine all ingredients for the turkey meatballs in a large pan or bowl.

2 pounds ground turkey (93/7)

4 green onions chopped, green tops and most of white bottoms

1/4 cup cilantro, chopped fine

2 Tbsp ginger paste or finely minced ginger

2 Tbsp garlic paste or finely minced garlic

2 large eggs

2 Tbsp soy sauce

1 tsp toasted sesame oil

Using clean hands, mix well without "packing" too tightly or over working the mixture.

So... I don't know about anyone else, but the way I personally check seasoning on meatballs is to make a tiny little "Barbie burger."  HaHa!  Just make one small meatball and fry it in a nonstick pan.  Since these do NOT have very much natural fat in them, I sprayed the pan with cooking spray first.  

My "tester"

Yummm.  Tester is successful.  Time to move forward with meatballs.  Loving all the seasonings and herbs in there!

Preheat oven to 400 degrees F.

I'm using a 1/2 ounce scoop to make these meatballs.  I'm placing them on parchment paper for super easy cleanup.  I LOVE parchment.  I HATE scrubbing pans.  See how that works?  The other advantages are that you don't have to add any extra fat, and the meatballs don't stick!   Also, when you're done, simple crumple up the paper and toss it in the trash!  Boom.

1/2 ounce portions

I really like to roughly portion the entire batch before "rolling" them, as I personally feel it's faster.  I also only want my hands dirty ONE time.  Why do I scoop them?  I feel it's very important to have uniform sized meatballs so that they will all have the same cooking time - especially important with this recipe since we are using poultry instead of beef.

Now that I have all the meatballs portioned out, I can actually ROLL them.  I have a little ramekin of water to keep my hands moist.  This will keep the meatballs from sticking to my hands.  Turkey is super tender.

Notice the difference between the rolled meatballs and the shaggy looking, "scooped" ones?

Now we are ready to pop them into the oven.  Cook for about 18-20 minutes on 400F.  Halfway through the cooking time, I rotated my pans top to bottom.  I'm always paranoid they won't cook evenly.  LOL.

At 18 minutes remove and check for doneness.  You can also use a digital read thermometer if you have one.  You need the internal temperature to read 165F.  There should be no more pink areas in the interior but you do NOT want to overcook them!  As I've said, these do not have a lot of fat in them, and you don't want to dry them out.  Also, you are going to put them in sauce.  So don't expect them to have a lot of color on the exterior.

Did I mention that these freeze SO GREAT?!  Allow them to cool, then date and label them and pop them into a freezer bag.  This recipe makes enough for two meals.  One prep - two meals!  :) 

So let's continue this, with frozen, yes FROZEN meatballs!  Oh my goodness, when you open that freezer bag and those Asian seasonings and herb smells come up at you!  Wow!  But I digress.  So -  this is quick!  Dump them into a pan.

We want to gently warm them, so add a little water.  Yes, straight from the faucet.  Maybe 2/3 of a cup or so.  I didn't bother to measure.  I just wanted to create a little bath for them.  It will help distribute the heat from the pan to the meatballs and then disappear.  Sort of like when you make potstickers.

Cooks note:  If you are making this all at once, you obviously don't have to freeze the meatballs first.  Just have a pan ready for as many of the baked meatballs as you'd like for your family's dinner.  They are each 1/2 ounce, so depending on your family I recommend a serving of 6 meatballs each for a 3oz portion of meat.  But you know your family best.  Some of you have grown people and teens while others have toddlers and littles.  

While those little gems are heating up, lets get this Teriyaki Glaze going.  

Combine everything listed before the cornstarch and mix well.  

6 Tbsp reduced sodium soy sauce

2/3 cup water

1/2 cup brown sugar

4 tsp garlic paste or finely minced garlic

4 tsp ginger paste or finely minced ginger root

2 Tbsp honey

2 tsp toasted sesame oil

Mix sauce components together well and bring to a boil in a small/medium saucepan.  Boil for two to three minutes to reduce slightly.

Combine 1/4 cup water (4 Tbsp) and 2 Tbsp cornstarch to make a slurry.  Mix until cornstarch is dissolved.

4 Tbsp water

2 Tbsp cornstarch

Add the cornstarch slurry to the teriyaki sauce.  Stir to combine.

 Bring to a boil for another one to two minutes.  The sauce may thicken very quickly.

If the sauce is thicker than you'd prefer, feel free to "loosen" it up with the addition of more water.  Stir or whisk as you go until you get the sauce to the consistency you desire.

Add your teriyaki sauce to the warmed turkey meatballs.  Notice the water has cooked out.

Let me take this opportunity to point out that while I've been making the sauce, I've turned the meatballs so that they've browned slightly on all sides.

Now we can get those meatballs bathed in that beautiful sweet, savory, tangy sauce!  OH!  Let me warn you about something. While you are doing all this stirring and bathing... did I mention that turkey meatballs are SUPER tender?  So stir gently, please.  Otherwise, you make break them.  Yeah. 

As far as serving, you have options!  Don't we love options?!  For my family I chose to serve them over rice.  Well duhh.  But let me mention that first, you should grab some sesame seeds and green onions so that you can make it super PRETTY for your peeps!  I mean, is this not GORGEOUS?!  Add a green vegetable and you all set!

Some #lowcarb options though, would be to serve these over cauliflower rice, zucchini noodles or spaghetti squash.

Did I mention you could just put these out on trays with toothpicks in them (with sauce) and serve as a tray of appetizer meatballs?  That would be AMAZING!  Still... don't forget the garnish, please!

But why so many, you ask?  Because these are the BOMB.com to make for lunch!  The pretty pictures above show the meatballs on white rice.  However, as a healthier option, let's get serious for a second.  The photo below is 1/2 cup of brown rice, 6 meatballs (3oz).  Portion control!  Again, add a green veg and you are all set.  You and your friends could get together one day and have an Asian turkey meatball prep day.  Then everyone goes home with a few of these.
*This recipe will make ~ 10 of these lunches! 

Here are some bonus recipes for you! 

Grilled Zucchini Rolls

Curried Chicken Salad

Chicken Fajita Burrito Bowls

Easy Beef Lo Mein

Orzo Artichoke Pasta Salad

Written Method:

Step-by-Step:

Meatballs - 

Combine all ingredients for the turkey meatballs in a large pan or bowl.  Using clean hands, mix well without "packing" too tightly or over working the mixture.   The way I personally check seasoning on meatballs is to make a tiny little "Barbie burger" and fry it in a nonstick pan.  Since these do NOT have very much natural fat in them, spray the pan with cooking spray first.

Preheat oven to 400 degrees F.

Use a 1/2 ounce scoop to make the meatballs.  Place them on parchment paper for super easy cleanup.  The other advantages are that you don't have to add any extra fat, and the meatballs don't stick!  Why scoop them?  It's very important to have uniform sized meatballs so that they will all have the same cooking time - especially important with this recipe since we are using poultry instead of beef.  Now that all the meatballs portioned out, you can ROLL them.  Keep a little ramekin of water to keep your hands moist.  This will keep the meatballs from sticking to your hands. 

Bake 18-20 minutes on 400F.  Halfway through the cooking time, rotate pans top to bottom.  You do NOT want to overcook them!

Teriyaki Glaze - 

Combine everything listed before the cornstarch and mix well.  Bring to a boil in a small/medium saucepan.  Boil for two to three minutes to reduce slightly.  Combine 1/4 cup water (4 Tbsp) and 2 Tbsp cornstarch to make a slurry.  Mix until cornstarch is dissolved.  Add the cornstarch slurry to the teriyaki sauce.  Stir to combine.  Bring to a boil for another one to two minutes.  The sauce may thicken very quickly.  If the sauce is thicker than you'd prefer, feel free to "loosen" it up with the addition of more water.  Stir or whisk as you go until you get the sauce to the consistency you desire. 

Combine -
Add your teriyaki sauce to the turkey meatballs that you have added to a large saucepan or skillet.  Now we can get those meatballs bathed in that beautiful sweet, savory, tangy sauce!  OH!  Let me warn you about something. While you are doing all this stirring and bathing... did I mention that turkey meatballs are SUPER tender?  So stir gently, please.

Serve as you please over white or brown rice, and garnish with sesame seeds and green onions.  For lower carb options,  choose cauliflower rice, zucchini noodles or spaghetti squash.  Add a green vegetable and you all set!