Howdy readers, Ashley wanted me to do one of my recipes for the blog so I picked my current meal prep that I have been cooking for almost a month. Monster Mash!
While the name may not be especially appetizing, I consider a mash to be a collection of foods or ingredients that are all cooked together in the same pan and binded with some form of heavy carb source.
This is what you’re getting out of it.
20 meals (8 ounce portions)
Each portion is a good mix of protein, fats, and carbs. Each portion is also high in micronutrients, as these are made with the idea in mind of achieving a well balanced source for many dietary needs.
Things you will need:
- 3 lbs ground turkey
- Green onions (or 1 large white)
- 20 baby carrots
- 3 cups white rice
- 3 handfuls spinach
- 8 strips of bacon
- 20 baby portabello mushrooms
- Garlic(I also add garlic powder)
- Worcestershire sauce
Now that you have everything together it’s time to get cooking.
Total cooking time is about 1 hour, including prep time.
Step 1: cook bacon in ungreased deep skillet
I like to cut mine into tiny strips to get them crunchy.
It adds a depth of flavor and texture to the meal.
Step 2: While bacon is cooking, chop all veggies, I had run out of spinach, but this batch ended up being tasty regardless.
Step 3: Remove bacon from pan and remove excess fat.
Add garlic (do not let it burn) and add veggies.
I usually leave a little bacon fat in the pan to help coat and cook the veggies, for people looking to reduce calorie consumption, toss the fat.
Step 4: Cook veggies until spinach begins to wilt and the veggies soak up the remaining bacon fat. I also will salt my veggies at this point, but I heavily salt my food, and you may want to wait until we season the protein… which comes next.
Step 5: Add ground turkey and chop, work, stir, etc until you get it to resemble a ground beef consistency. Heavily season the turkey, I use the salt, pepper and worschestschire here. No specified amount, just do what feels right.
Cover, and let sit. Stirring and working the flavors around in the pan every 10 or so mins.
The meat will have a lot of juice inside of it, this is normal and also what we want. Do not drain.
Step 7: between stirring and before we start our rice, eat a snack, you deserve it
Step 8: tell dog he cannot have cashews
Step 9: after about 30 minutes of cooking and simmering, begin boiling water for your rice. I use 4.5 cups of water for 3 cups of rice.
Fortunately, 3 cups of rice is also exactly how large this bowl is. Not very helpful to you, but very helpful to me 🙂
Step 10: once water reaches boil, add the rice, stir once and then cover, reduce to medium low heat and do not touch for 15 mins.
During this time you should continue to stir your mash every 10 mins. Your mash will have a watery appearance, and look something like above. This is good. The water is flavorful and the rice is going to absorb all of the excess moisture.
Step 11: combine your perfectly cooked rice with your mash. Stir heavily to fully combine all ingredients. The rice will soak up the water and leave you with something resembling this:
Step 12: Let sit for at least 10 minutes. If you are storing this in the refrigerator for a meal prep setup, allow it to get quite cool prior to placing it in your refrigerator.
Portion it out…
Portioning it out prior to letting it fully cool will make it cool faster!
This tastes great even 6 to 7 days after you cook it.
I will microwave out my portions for 1 minute, sometimes add additional salt and eat 5 or 6 a day.
In addition to this recipe being easy and fast, it’s very economical. The ingredients are all very cheap and most of the seasonings are things you would already have stock of in your home!
I hope you all enjoyed or found this useful