Meal prep magic: time-saving dinners for cook-free weeknights

1/2 cup extra virgin olive oil

2 tbsp moroccan seasoning

1 tbsp finely grated lemon rind

1/3 cup lemon juice

Moroccan chicken and roasted veg:

4 chicken breast fillets, flattened slightly

350g vine sweet mini bell peppers, halved

2 medium red onions, cut into thin wedges, 1 wedge reserved

2 medium zucchini, cut into 2cm pieces

1 cup pitted green sicilian olives, drained

Chickpea croutons:

400g can chickpeas, drained, rinsed, patted dry

3 tsp harissa paste

2 tsp extra virgin olive oil

Assembly ingredients:

250g microwave brown rice and quinoa, heated

250g persian fetta in oil, crumbled

100g mixed salad leaves

1 tbsp harissa paste

1 tsp moroccan seasoning

1 cup tomato passata

1/4 cup greek yoghurt

Meal prep

Lemon dressing: Combine oil and moroccan seasoning and lemon rind and lemon juice in a screw-top jar.

Moroccan chicken and roasted veg: Preheat oven to 220C. Place chicken and vegetables and olives and cup of the dressing in a baking-paper-lined large roasting pan. Roast for 25 minutes until chicken is cooked; remove chicken. Roast vegetables for a further 10 minutes until browned. Reserve pan juices.

Chickpea croutons: Meanwhile, combine half the chickpeas (reserve remaining for meals 3 and 4) and harissa and oil in a baking-paper-lined oven tray; roast for last 15 minutes of chicken and vegetable cooking time or until crisp.

Storing: Divide moroccan chicken and roasted veg into four portions. Divide chickpea croutons into two portions. Store remaining lemon dressing in screw-top jar. Refrigerate for up to four days.

Assembly:

Meal 1 One-pan moroccan chicken and veg

Meal 2 Moroccan chicken salad and chickpea croutons

Meal 3 Moroccan chicken with chickpea salad

Meal 4 Cheat's chicken tagine

Makes four portions.

Serve 1 portion reheated Moroccan chicken and roasted veg and half the reserved pan juices . Add 125g heated rice and one portion chickpea croutons and a third of the fetta.

Serve 1 portion reheated moroccan chicken, sliced and roasted veg and 50g salad leaves dressed with 2 tbsp of the lemon dressing. Add 1 portion chickpea croutons and a third of the fetta.

Combine 1 portion reheated moroccan chicken, shredded and roasted veg and half the reserved chickpeas (from chickpea croutons) and 50g salad leaves and reserved red onion wedge, finely chopped and a third of the fetta and 2 tbsp of the lemon dressing mixed with 1/2 tsp harissa.

Cook 1 portion moroccan chicken, thickly sliced and roasted veg and remaining reserved pan juices and seasoning and remaining reserved chickpeas (from chickpea croutons) and passata and 2 tsp harissa in a saucepan over medium heat for 5 minutes until warmed through. Serve with 125g heated rice and yoghurt swirled with 1 tsp harissa.

Hoisin beef and gai lan:

1/2 cup hoisin sauce

2 tsp sambal oelek

4 x 250g porterhouse steaks, trimmed, at room temperature

1 tbsp vegetable oil

1 bunch gai lan (500g), trimmed, cut crossways into thirds

Quickled cucumbers:

250g baby cucumbers (qukes)

1/3 cup rice wine vinegar

1 tsp caster sugar

2 tsp white sesame seeds, toasted

Assembly ingredients:

2 x 400g packets konjac noodles, heated

1 cup beef stock

1/4 cup hoisin sauce

3 tsp sambal oelek

11/4 cups bean sprouts

1/4 cup thai basil leaves

11/2 tsp white sesame seeds, toasted

2 wholemeal roti, warmed

Meal prep

Hoisin beef and gai lan: Combine hoisin sauce and sambal oelek; reserve two tablespoons hoisin mixture. Rub remaining hoisin mixture over steaks. Heat oil in a large non-stick frying pan over medium-high heat; cook steaks for three minutes each side for medium or until cooked to your liking. Transfer to a plate. Brush with the reserved hoisin mixture. Cover with foil; rest.

Cook gai lan stems in a medium saucepan of salted boiling water for two minutes until just tender. Add leaves; cook for a further one minute or until tender. Drain.

Quickled cucumbers: Press each cucumber lightly with the flat side of a large knife to crack lightly. Combine cucumbers, vinegar, sugar and sesame seeds in a bowl.

Storing: Divide hoisin beef into four portions. Divide quickled cucumbers into three portions. Divide gai lan into two portions. Refrigerate for up to four days.

Assembly:

Meal 1 Hoisin beef with quickled cucumbers

Meal 2 No-carb pho

Meal 3 Chilli beef noodles

Meal 4 Mushu beef wraps

Makes 4 portions.

Serve 1 portion reheated hoisin beef and any resting beef juices and 1 portion gai lan and half a packet heated noodles and 1 portion quickled cucumbers in a bowl.

Bring stock and 1 cup water to the boil in a small saucepan. Add half a packet heated noodles and 1 portion hoisin beef, thinly sliced and 1 portion gai lan; cook for 1 minute to heat through. Season. Add 2 tsp each hoisin sauce and sambal oelek. Top with 1/2 cup bean sprouts and Thai basil leaves.

Cook 1 portion hoisin beef, sliced and 1 packet heated noodles and 1/2 cup bean sprouts and 1 tsp each hoisin sauce and sambal oelek in an oiled large non-stick frying pan over high heat for 3 minutes until warmed through. Top with 1 tsp sesame seeds and 1 portion quickled cucumbers, chopped.

Spread 1 tbsp hoisin sauce on each roti. Top with 1 portion hoisin beef, sliced and 1 portion quickled cucumbers, chopped and 1/4 cup bean sprouts and 1/2 tsp sesame seeds.