Batch Cooking Meal Prep System – Fajita Chicken, Basmati Rice, Creamy Bolognese, Couscous, Chickpea Curry, Roasted Veg, Mexican Chicken Stew & Lentils with Chorizo

Ingredients

• 2 pieces Chicken Breast (cut into thin strips)
• 1 piece Red Bell Pepper (cut into strips)
• 1 piece Green Bell Pepper (cut into strips)
• 2 pieces Onion (1 for fajitas, 1 for Bolognese)
• 8 pieces Garlic Cloves (4 halved for rice, 4 minced for curry)
• 6 tablespoons Olive Oil (extra‑virgin, divided)
• 1 tablespoon Fajita Spice Mix (store‑bought or homemade)
• to taste Salt
• to taste Black Pepper
• 200 g Basmati Rice (rinsed)
• 400 ml Water
• 400 g Ground Beef (or mix of beef and pork)
• 1 piece Carrot (peeled, diced)
• 1 piece Celery Stalk (diced)
• 1 piece Zucchini (diced)
• 500 g Crushed Tomatoes (canned)
• 200 ml Heavy Cream (full‑fat)
• 200 g Coarse Semolina (Couscous) (large‑grain)
• 1 teaspoon Cumin Seeds (ground for couscous water)
• 2 tablespoons Butter (unsalted, melted)
• 1 teaspoon Paprika
• 1 teaspoon Garlic Powder
• 1 teaspoon Turmeric
• 0.5 teaspoon Cinnamon
• 1 tablespoon Tomato Paste
• 400 g Cooked Chickpeas (drained and rinsed (1 can))
• 250 ml Coconut Milk (full‑fat)
• 2 cups Fresh Spinach (roughly chopped)
• 500 g Mixed Vegetables for Roasting (e.g., carrots, zucchini, broccoli, bell pepper, cut 1.5‑2 cm cubes)
• 1 teaspoon Additional Spice Mix for Roasting (cumin, onion powder, garlic powder, turmeric, paprika, black pepper combined)
• 900 g Chicken Thighs (bone‑in) (skin removed, cut into large pieces)
• 2 tablespoons Mole Paste (store‑bought)
• 500 ml Chicken or Beef Broth (low‑sodium)
• 200 g Fresh Chorizo (uncured) (soft, can be crumbled)
• 250 g Dried Lentils (pre‑soaked 2 h)
• 12 pieces Silicone Molds (250 ml) (for freezing bricks)

Instructions

1. Prep Chicken for Fajitas

   Trim any excess fat from the chicken breasts and slice into thin strips. Season lightly with salt (add later).

   Time: PT5M

2. Cook Chicken Strips

   Heat a large skillet over high heat, add 1 Tbsp olive oil, then add the chicken strips. Sauté 4‑5 minutes until lightly colored but not fully cooked. Remove and set aside.

   Time: PT5M

   Temperature: high heat

3. Sauté Peppers & Onion

   In the same skillet add the sliced red and green bell peppers and one sliced onion. Sprinkle with salt and cook 4‑5 minutes until softened but still slightly crisp.

   Time: PT5M

   Temperature: medium‑high

4. Combine Chicken & Spice

   Return the chicken to the pan, add 1 Tbsp fajita spice mix, stir to coat, and cook another 2 minutes. Adjust salt to taste.

   Time: PT2M

   Temperature: medium

5. Cool Fajita Mix

   Transfer the fajita mixture to a shallow dish and let cool to room temperature (about 10 minutes).

   Time: PT10M

6. Prep Rice Ingredients

   Peel 4 garlic cloves and halve them. Measure 200 g basmati rice and rinse briefly.

   Time: PT3M

7. Sauté Garlic for Rice

   In a saucepan heat 2 Tbsp olive oil over medium heat, add the halved garlic and sauté 2 minutes until fragrant but not browned.

   Time: PT2M

   Temperature: medium

8. Toast Rice & Add Liquid

   Add the rinsed rice, stir to coat with oil and garlic for 2 minutes. Add 400 ml water and a pinch of salt. Bring to a boil.

   Time: PT2M

   Temperature: high

9. Simmer Rice

   Reduce heat to low, cover, and simmer 7 minutes. After water is absorbed, turn off heat, keep covered for another 5 minutes, then fluff with a fork.

   Time: PT12M

   Temperature: low

10. Cool Rice

    Spread rice on a large plate to cool completely (about 10 minutes).

    Time: PT10M

11. Prepare Couscous Liquid

    In a small pot bring 250 ml water to boil with 1 tsp ground cumin, a pinch of salt and 3 Tbsp olive oil.

    Time: PT2M

    Temperature: high

12. Make Couscous

    Place 200 g coarse semolina in a bowl, pour the boiling liquid over it, stir quickly, then cover and let rest 5 minutes.

    Time: PT5M

13. Cool Couscous

    Allow couscous to reach room temperature (about 5 minutes).

    Time: PT5M

14. Prep Bolognese Vegetables

    Dice 1 onion, 1 carrot, 1 celery stalk, and 1 zucchini into small uniform pieces.

    Time: PT10M

15. Brown Ground Beef

    Heat 2 Tbsp olive oil in a large pot over medium heat. Add 400 g ground beef, season with salt and pepper, and cook 6‑8 minutes until browned, breaking up clumps.

    Time: PT8M

    Temperature: medium

16. Sauté Onion

    Add the diced onion to the pot, sauté 4‑5 minutes until translucent.

    Time: PT5M

    Temperature: medium

17. Add Remaining Veg

    Stir in carrot, celery, and zucchini. Cook 5 minutes, stirring occasionally, until vegetables begin to soften.

    Time: PT5M

    Temperature: medium

18. Add Tomatoes & Reduce

    Pour in 500 g crushed tomatoes, bring to a gentle boil, then reduce heat and simmer 10‑15 minutes until sauce thickens.

    Time: PT15M

    Temperature: low

19. Finish with Cream

    Stir in 200 ml heavy cream, heat through 2 minutes, then remove from heat.

    Time: PT2M

    Temperature: low

20. Cool Bolognese

    Transfer sauce to a shallow container and let cool to room temperature (10 minutes).

    Time: PT10M

21. Melt Butter for Curry

    In a saucepan melt 2 Tbsp butter over medium heat, then add 1 tsp cumin, 1 tsp paprika, 1 tsp garlic powder, 1 tsp turmeric, 0.5 tsp cinnamon. Toast spices 2 minutes.

    Time: PT2M

    Temperature: medium

22. Add Tomato Base

    Add 1 Tbsp tomato paste and 200 g crushed tomatoes, cook 5 minutes until the mixture forms a thick paste.

    Time: PT5M

    Temperature: medium

23. Combine Chickpeas & Coconut Milk

    Stir in drained chickpeas and 250 ml coconut milk. Bring to a gentle boil, then simmer 10 minutes covered.

    Time: PT10M

    Temperature: low

24. Finish Curry with Spinach

    Add 2 cups chopped spinach, cook 2 minutes until wilted. Season with salt to taste.

    Time: PT2M

    Temperature: low

25. Cool Curry

    Spread curry in a shallow dish to cool (8 minutes).

    Time: PT8M

26. Prep Roasting Veg

    Toss 500 g mixed vegetables with 2 Tbsp olive oil, a pinch of salt, and the additional spice mix. Arrange on a baking sheet in a single layer.

    Time: PT5M

27. Roast Vegetables

    Roast in a pre‑heated oven at 180 °C for 15 minutes, then increase to 190 °C for another 15 minutes until tender and lightly browned.

    Time: PT30M

    Temperature: 180°C then 190°C

28. Cool Roasted Veg

    Remove from oven and let cool completely (10 minutes).

    Time: PT10M

29. Brown Chicken Thighs

    Heat a large pot over medium heat, add a splash of oil, then brown the chicken thighs (skinless) on all sides, about 8 minutes. Remove and set aside.

    Time: PT8M

    Temperature: medium

30. Sauté Aromatics

    In the same pot add chopped onion and minced garlic, sauté 4‑5 minutes until fragrant.

    Time: PT5M

    Temperature: medium

31. Add Spices & Mole

    Stir in 1 tsp ground cumin, then add 2 Tbsp mole paste, cooking 2 minutes to release aromas.

    Time: PT2M

    Temperature: medium

32. Add Tomatoes & Liquid

    Add 200 g crushed tomatoes, then pour in 500 ml chicken broth. Return chicken pieces to the pot, season with salt, and bring to a boil.

    Time: PT5M

    Temperature: high

33. Simmer Mexican Stew

    Reduce heat to low, cover, and simmer gently for 2 hours (or until meat is fall‑apart tender).

    Time: PT2H

    Temperature: low

34. Shred Chicken

    Remove chicken pieces, let cool slightly, then shred with two forks. Return shredded meat to the sauce and stir.

    Time: PT5M

35. Cool Mexican Stew

    Allow the stew to reach room temperature (10 minutes).

    Time: PT10M

36. Prepare Lentils & Chorizo

    In a pot melt a little oil, crumble 200 g fresh chorizo and sauté until browned. Add pre‑soaked 250 g lentils and 500 ml broth, bring to a boil, then simmer 45 minutes covered.

    Time: PT45M

    Temperature: low

37. Thicken Lentil Mix

    Remove 1‑2 cups of the cooked lentils with broth, blend until smooth, then stir back into the pot to create a thicker base. Season with salt and pepper.

    Time: PT5M

    Temperature: low

38. Cool Lentils

    Spread lentil mixture on a tray to cool (8 minutes).

    Time: PT8M

39. Portion Into Silicone Molds

    Spoon each cooled component into separate 250 ml silicone molds – e.g., fajita mix, rice, couscous, Bolognese, curry, roasted veg, Mexican stew, lentils. Fill each mold no more than 3/4 full to allow expansion.

    Time: PT15M

40. Freeze

    Place filled molds on a baking sheet, freeze solid (about 1‑2 hours). Once frozen, pop bricks out, wrap tightly in plastic wrap or freezer bags, and store in the freezer.

    Time: PT2H

    Temperature: 0°C (freezer)

Nutrition Facts

Calories

350

Protein

15 g

Carbohydrates

45 g

Fat

12 g

Fiber

6 g