This Week's Power Hour Menu - October 14

 
10.14.2019_Power Hour Menu.png

Broccoli Cheese Quiche

Makes 6 Servings

Ingredients

-       1 (12 oz) bag broccoli slaw

-       1 (16 oz) carton egg whites

-       3 eggs

-       1 cup shredded cheddar cheese

-       1/2 teaspoon garlic powder

-       Olive oil for greasing pie pan

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Grease a pie pan. In a large bowl combine all ingredients. Pour into pie pan and bake in the oven for 20 minutes or until centers are no longer jiggly. Cool and slice.

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 8.6g, Saturated Fat: 4.8g, Cholesterol: 113mg, Sodium: 352mg, Carbohydrates: 10.5g, Dietary Fiber: 6g, Total Sugars: 4.5g, Protein: 21.9g


Blueberry and Cashew Kale Salad

Makes 6 servings

Ingredients

-       4 large boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups kale, finely chopped

-       1 bag (12oz) broccoli slaw

-       1 bag (10oz) angel hair coleslaw

-       1 pint blueberries

-       1/2 red onion, thinly sliced

-       6 tablespoons roasted cashews

-       6 tablespoons crumbled feta cheese

-       6 tablespoons balsamic dressing of your choice

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet, evenly layer chicken breasts and drizzle with olive oil. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces. 

Evenly divide kale, broccoli slaw, coleslaw, blueberries, onion, cashews and feta cheese between meal prep containers. Store dressing on the side. Evenly divide cooked chicken between containers.   

Nutrition Information

Amount Per Serving (without dressing): Calories: 284 Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 98mg, Sodium: 264mg, Carbohydrates: 18g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 35g


BBQ Cornbread Casserole

Makes 6 Servings

Casserole Ingredients

-       2 pounds lean ground turkey

-       1 tablespoon olive oil

-       1 onion diced

-       1 green bell pepper diced

-       1 zucchini, chopped into bite sized pieces

-       3/4 cup barbecue sauce

-       1 (14.5 oz) can petite diced tomatoes, not drained

-       1 (14.5 oz) can black-eyed peas, drained and rinsed

-       1 cup shredded cheddar cheese

-       1 (8.5 oz) box cornbread mix (I used Jiffy), plus ingredients called for on the box

-       Salt and pepper to taste

Salad Ingredients

 -       6 cups greens

 -       2 cups cherry tomatoes

-       Salad dressing of your choice

Instructions

Heat oven to 400 degrees. In a large deep sided skillet, brown ground turkey with olive oil until no longer pink. Add vegetables, cook and stir for 2 minutes. Add canned tomatoes, peas and BBQ sauce. Pour turkey mixture into a greased 9 X 13 pan. Make cornbread batter according to package directions. Add cheddar cheese and stir. Spread on top of turkey mixture. Bake for 25-30 minutes or until cornbread on top is golden. Slice and portion into meal prep containers once cool.  Serve with side salad.

Nutrition Information

Amount Per Serving: Calories: 435, Total Fat: 20.2g, Saturated Fat: 7.8g, Cholesterol: 130mg, Sodium: 724mg, Carbohydrates: 28.4g, Dietary Fiber: 5.5g, Total Sugars: 13.2g, Protein: 38.4g


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This Week's Menu - October 14

 
10.14.2019_Menu.png

Broccoli Cheese Quiche

Makes 6 Servings

Ingredients

-       1 (12 oz) bag broccoli slaw

-       1 (16 oz) carton egg whites

-       3 eggs

-       1 cup shredded cheddar cheese

-       1/2 teaspoon garlic powder

-       Olive oil for greasing pie pan

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Grease a pie pan. In a large bowl combine all ingredients. Pour into pie pan and bake in the oven for 20 minutes or until centers are no longer jiggly. Cool and slice.

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 8.6g, Saturated Fat: 4.8g, Cholesterol: 113mg, Sodium: 352mg, Carbohydrates: 10.5g, Dietary Fiber: 6g, Total Sugars: 4.5g, Protein: 21.9g


Almond Joy Oatmeal

Makes 4 Servings

Ingredients

-       4 instant oatmeal packets

-       4 tablespoons slivered almonds

-       4 tablespoons mini chocolate chips

-       4 tablespoons shredded coconut

Instructions

Evenly divide chopped almonds, chocolate chips and coconut flakes between snack bags. Store with instant oatmeal packets. When ready to eat, add oatmeal packet to a microwave safe bowl and fill with just enough water to cover oats. Microwave for two minutes and add toppings.

 Nutrition Information

Amount Per Serving: Calories: 195, Total Fat: 6.9g, Saturated Fat: 3.2g, Cholesterol: 0mg, Sodium: 2mg, Carbohydrates: 28g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 5g


Blueberry and Cashew Kale Salad

Makes 6 servings

Ingredients

-       4 large boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups kale, finely chopped

-       1 bag (12oz) broccoli slaw

-       1 bag (10oz) angel hair coleslaw

-       1 pint blueberries

-       1/2 red onion, thinly sliced

-       6 tablespoons roasted cashews

-       6 tablespoons crumbled feta cheese

-       6 tablespoons balsamic dressing of your choice

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet, evenly layer chicken breasts and drizzle with olive oil. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces. 

Evenly divide kale, broccoli slaw, coleslaw, blueberries, onion, cashews and feta cheese between meal prep containers. Store dressing on the side. Evenly divide cooked chicken between containers.   

Nutrition Information

Amount Per Serving (without dressing): Calories: 284 Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 98mg, Sodium: 264mg, Carbohydrates: 18g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 35g


Sausage and Pepper Bowls

Makes 4 Servings

Ingredients

-       1 tablespoon olive oil or butter

-       1 green bell pepper, cut into strips 

-       1 cup mushrooms, sliced 

-       1 clove garlic, minced 

-       2 cups baby spinach 

-       4 chicken sausages (I love Applegate fire roasted red pepper) 

-       1 1/2 cup elbow noodles, cooked according to package directions

Instructions

In a large skillet, heat olive oil to a medium heat. Add in peppers, mushrooms, garlic, spinach and sausage, stir. Cook until peppers are crisp tender, about 3 minutes. Portion into four containers and add 1/2 cup pasta to each container. I like to eat mine with hot sauce, but that’s up to you!

Nutrition Information

Amount Per Serving: Calories: 363 Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 60mg, Sodium: 630mg, Carbohydrates: 42g, Dietary Fiber: 3g, Total Sugars: 7g, Protein: 19g


BBQ Cornbread Casserole

Makes 6 Servings

Casserole Ingredients

-       2 pounds lean ground turkey

-       1 tablespoon olive oil

-       1 onion diced

-       1 green bell pepper diced

-       1 zucchini, chopped into bite sized pieces

-       3/4 cup barbecue sauce

-       1 (14.5 oz) can petite diced tomatoes, not drained

-       1 (14.5 oz) can black-eyed peas, drained and rinsed

-       1 cup shredded cheddar cheese

-       1 (8.5 oz) box cornbread mix (I used Jiffy), plus ingredients called for on the box

-       Salt and pepper to taste

Salad Ingredients

 -       6 cups greens

 -       2 cups cherry tomatoes

-       Salad dressing of your choice

Instructions

Heat oven to 400 degrees. In a large deep sided skillet, brown ground turkey with olive oil until no longer pink. Add vegetables, cook and stir for 2 minutes. Add canned tomatoes, peas and BBQ sauce. Pour turkey mixture into a greased 9 X 13 pan. Make cornbread batter according to package directions. Add cheddar cheese and stir. Spread on top of turkey mixture. Bake for 25-30 minutes or until cornbread on top is golden. Slice and portion into meal prep containers once cool.  Serve with side salad.

Nutrition Information

Amount Per Serving: Calories: 435, Total Fat: 20.2g, Saturated Fat: 7.8g, Cholesterol: 130mg, Sodium: 724mg, Carbohydrates: 28.4g, Dietary Fiber: 5.5g, Total Sugars: 13.2g, Protein: 38.4g


Thai Meatballs with Rice and Vegetables

Makes 4 servings

Meatball Ingredients

-       1 pound ground turkey OR ground bison

-       4 Italian turkey sausages, casings removed

-       2 cloves garlic, minced

-       2 tablespoons finely chopped green onion

-       1 teaspoon ground ginger

-       1 tablespoon Sriracha

-       2 tablespoons finely chopped fresh basil

-       1 large egg

-       1 jar Tikka Masala sauce

-       Salt and pepper to taste

Rice and Vegetable Ingredients

-       1 cup long grain white rice

-       2 cups water

-       1 head cauliflower, broken into florets

-       1 bunch asparagus, bottoms discarded

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

For the meatballs: In a large bowl, mix together all meatball ingredients EXCEPT Tikka Masala sauce. Using a heaping tablespoon or large cookie dough baller, scoop mixture into meatballs and place on a parchment lined large rimmed baking sheet. Bake in the oven for 15-20 minutes or until meatball internal temperature reaches 175-180 degrees. Remove and allow to cool, the divide between meal prep containers with the Tikka Masala sauce.

For the rice and vegetables: In a medium pot, add rice and water and stir. Bring rice to a boil and then reduce heat, partially cover while simmering. Cook for 15 minutes or until water is absorbed. Remove and let cool. Evenly divide between meal prep containers with the meatballs.

Evenly layer cauliflower and asparagus on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes or until cauliflower is tender. Evenly divide between meal prep containers with the meatballs.

Nutrition Information

Amount Per Serving: Calories: 535 Total Fat: 20g, Saturated Fat: 6g, Cholesterol: 154mg, Sodium: 600mg, Carbohydrates: 48g, Dietary Fiber: 7g, Total Sugars: 5g, Protein: 42g


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Last Week's Power Hour Menu - October 7

 
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Berry Cobbler

Makes 6 servings

Ingredients

-       2 1/2 cups rolled oats

-       1 tablespoon chia seeds

-       1 teaspoon baking powder

-       1/4 teaspoon salt

-       1 teaspoon cinnamon

-       1 teaspoon vanilla extract

-       1 egg

-       1/3 cup maple syrup

-       2 1/4 cups coconut milk

-       1 tablespoon melted coconut oil or olive oil

-       1 1/2 cups fresh mixed raspberries and blueberries

-       1/4 cup chopped pecans

-       3 cups plain Greek yogurt for serving

Instructions

Heat oven to 400 degrees. Grease an 8- or 9-inch square baking dish with a little olive oil.

In a large bowl, mix together oats, chia seeds, baking powder, salt and cinnamon. Add all remaining ingredients except Greek yogurt and stir thoroughly. Pour into the baking dish.

Bake for 25-30 minutes or until top is brown and the cobbler is only slightly jiggly. Cool completely then cut into 6 portions. Scoop into meal prep containers and top with Greek yogurt. Alternatively, you can keep the yogurt on the side and heat the cobbler up before adding Greek yogurt.

Nutrition Information

Amount Per Serving: Calories: 345, Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 36mg, Sodium: 250mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 15g, Protein: 18.


Vegetarian Taco Bowls

Makes 6 servings

Ingredients

For the rice:

-       2 cups white rice, rinsed and drained

-       4 cups water

For the veggies:

-       1 green bell pepper, cut into strips

-       2 red bell pepper, cut into strips

-       1 yellow onion, thinly sliced

-       1 tablespoon olive oil

-       Salt and pepper to taste

For the meat:

-       2 cans (14.5oz each) black beans, drained and rinsed

-       1 bag (10 oz) Boca Veggie Crumbles OR 1 pound lean ground beef

-       1/2 tablespoon chili powder

-       1 teaspoon ground cumin

Toppings:

-       6 mini Wholly Guacamole packs

-       6 tablespoons salsa

-       Salt and pepper to taste 

Instructions

Heat oven to 400 degrees.

For the rice: Place rice and water in a medium pot. Bring to a boil, then reduce heat to a simmer and partially cover. Simmer for 15 minutes or until water is absorbed into the rice. Remove from the heat and allow to cool.

For the veggies: Evenly layer all veggies on a large rimmed baking sheet. Drizzle with olive oil. Roast for 25 minutes. Remove and allow to cool.

For the meat: In a large skillet, heat black beans, veggie crumbles, chili powder and ground cumin. Cook and stir until veggie crumbles are hot and beans have softened. Remove from heat and allow to cool.

 Evenly divide rice, veggies and meat between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving: Calories: 279 Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 272mg, Carbohydrates: 46g, Dietary Fiber: 14g, Total Sugars: 4g, Protein: 21g


Easy Chicken Stir-Fry

Makes 6 servings

Ingredients

-       2 cups brown rice

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups frozen vegetable stir-fry mix

-       1 teaspoon powdered ginger

-       1 teaspoon powdered garlic

-       6 tablespoons low sodium soy sauce

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place brown rice in a medium pot and add water. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 20 minutes or until water is absorbed. Remove from stove and allow to cool.

Place chicken on a large rimmed baking sheet. Season with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and slice into bite sized pieces.

In a large skillet, add frozen stir-fry mix, ginger and garlic powder. Add a drizzle of olive oil. Cook and stir over medium heat until vegetables are heated through.

Portion vegetables into containers based on serving needs with cooked rice and sliced chicken, drizzle each container with soy sauce.

 

Nutrition Information

Amount Per Serving: Calories: 507, Total Fat: 12.7g, Saturated Fat: 3.1g, Cholesterol: 104mg, Sodium: 718mg, Carbohydrates: 54g, Dietary Fiber: 4.3g, Total Sugars: 3.3g, Protein: 40.5g


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Last Week's Menu - October 7

 
10.07.2019_Menu.png

Berry Cobbler

Makes 6 servings

Ingredients

-       2 1/2 cups rolled oats

-       1 tablespoon chia seeds

-       1 teaspoon baking powder

-       1/4 teaspoon salt

-       1 teaspoon cinnamon

-       1 teaspoon vanilla extract

-       1 egg

-       1/3 cup maple syrup

-       2 1/4 cups coconut milk

-       1 tablespoon melted coconut oil or olive oil

-       1 1/2 cups fresh mixed raspberries and blueberries

-       1/4 cup chopped pecans

-       3 cups plain Greek yogurt for serving

Instructions

Heat oven to 400 degrees. Grease an 8- or 9-inch square baking dish with a little olive oil.

In a large bowl, mix together oats, chia seeds, baking powder, salt and cinnamon. Add all remaining ingredients except Greek yogurt and stir thoroughly. Pour into the baking dish.

Bake for 25-30 minutes or until top is brown and the cobbler is only slightly jiggly. Cool completely then cut into 6 portions. Scoop into meal prep containers and top with Greek yogurt. Alternatively, you can keep the yogurt on the side and heat the cobbler up before adding Greek yogurt.

Nutrition Information

Amount Per Serving: Calories: 345, Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 36mg, Sodium: 250mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 15g, Protein: 18.


Egg White and Tomato Scramble

Makes 4 Servings

Ingredients

-       1 (16 oz) carton egg whites

-       3 eggs

-       1 cup cherry tomatoes

-       1 cup white mushrooms, sliced 

-       1 tablespoon Mrs. Dash’s Garlic and Herb Seasoning

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

In a large skillet, add all ingredients and cook and stir over medium low heat until eggs are set. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving: Calories: 189, Total Fat: 6.9g, Saturated Fat: 1.5g, Cholesterol: 125mg, Sodium: 409mg, Carbohydrates: 3.8g, Dietary Fiber: 0.7g, Total Sugars: 2.9g, Protein: 27.7g


Spicy Chicken Pita Pockets with Cucumber Sauce

Makes 4 servings

Ingredients

-       4 large boneless, skinless chicken breasts

-       1/2 cup Franks Hot Sauce

Toppings:

-       2 cups shredded iceberg lettuce

-       1/2 red onion, thinly sliced

-       1 cup cherry tomatoes, sliced in half

-       1 cup Tzatziki sauce

-       4 large pita breads, sliced in half

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet, evenly layer chicken breasts and drizzle with the hot sauce. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool, then cut into bite sized pieces.

Portion chicken into meal prep containers and store toppings and pita on the side. Can heat up the chicken if you would like or this meal can be eaten cold.

Nutrition Information

Amount Per Serving: Calories: 352 Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 155mg, Sodium: 750mg, Carbohydrates: 17g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 51g


Vegetarian Taco Bowls

Makes 6 servings

Ingredients

For the rice:

-       2 cups white rice, rinsed and drained

-       4 cups water

For the veggies:

-       1 green bell pepper, cut into strips

-       2 red bell pepper, cut into strips

-       1 yellow onion, thinly sliced

-       1 tablespoon olive oil

-       Salt and pepper to taste

For the meat:

-       2 cans (14.5oz each) black beans, drained and rinsed

-       1 bag (10 oz) Boca Veggie Crumbles OR 1 pound lean ground beef

-       1/2 tablespoon chili powder

-       1 teaspoon ground cumin

Toppings:

-       6 mini Wholly Guacamole packs

-       6 tablespoons salsa

-       Salt and pepper to taste 

Instructions

Heat oven to 400 degrees.

For the rice: Place rice and water in a medium pot. Bring to a boil, then reduce heat to a simmer and partially cover. Simmer for 15 minutes or until the water is absorbed into the rice. Remove from the heat and allow to cool.

For the veggies: Evenly layer all veggies on a large rimmed baking sheet. Drizzle with olive oil. Roast for 25 minutes. Remove and allow to cool.

For the meat: In a large skillet, heat black beans, veggie crumbles, chili powder and ground cumin. Cook and stir until veggie crumbles are hot and beans have softened. Remove from heat and allow to cool.

 Evenly divide rice, veggies and meat between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving: Calories: 279 Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 272mg, Carbohydrates: 46g, Dietary Fiber: 14g, Total Sugars: 4g, Protein: 21g


Easy Chicken Stir-Fry

Makes 6 servings

Ingredients

-       2 cups brown rice

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups frozen vegetable stir-fry mix

-       1 teaspoon powdered ginger

-       1 teaspoon powdered garlic

-       6 tablespoons low sodium soy sauce

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place brown rice in a medium pot and add water. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 20 minutes or until water is absorbed. Remove from stove and allow to cool.

Place chicken on a large rimmed baking sheet. Season with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and slice into bite sized pieces.

In a large skillet, add frozen stir-fry mix, ginger and garlic powder. Add a drizzle of olive oil. Cook and stir over medium heat until vegetables are heated through.

Portion vegetables into containers based on serving needs with cooked rice and sliced chicken, drizzle each container with soy sauce.

 

Nutrition Information

Amount Per Serving: Calories: 507, Total Fat: 12.7g, Saturated Fat: 3.1g, Cholesterol: 104mg, Sodium: 718mg, Carbohydrates: 54g, Dietary Fiber: 4.3g, Total Sugars: 3.3g, Protein: 40.5g


Dijon Pork Chops

Makes 4 Servings

Ingredients

-       2 large sweet potatoes, diced

-       4 cups Brussels sprouts, trimmed

-       2 tablespoons balsamic vinegar

-       1 tablespoon olive oil

-       4 pork chops

-       2 tablespoons Dijon mustard

-       1 tablespoon honey

-       1 teaspoon dried thyme

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Evenly layer sweet potatoes on one side of the sheet pan and brussels sprouts on the other. Drizzle with olive oil, salt, pepper and balsamic vinegar. Roast for 25-30 minutes or until potatoes are tender.

Place pork chops on a large rimmed baking sheet. Mix together honey, Dijon mustard and thyme. Evenly divide mustard mixture on top of each pork chop and sprinkle with salt and pepper. Roast in the oven for 20 to 25 minutes (depending on the thickness of the pork chop) or until pork reaches 145 degrees internal temperature. Remove and allow to cool.

Evenly divide all cooked ingredients between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 524, Total Fat: 24.3g, Saturated Fat: 8.1g, Cholesterol: 69mg, Sodium: 181mg, Carbohydrates: 54.8g, Dietary Fiber: 9.8g, Total Sugars: 7.1g, Protein: 23.7g


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This Week's Power Hour Menu - September 16

 
Power Hour Menu_09.16.2019.png

CARROT AND SWEET POTATO OATMEAL CUPS

Makes 15 cups

Ingredients

4 cups old fashioned oats

1 1/2 teaspoons ground cinnamon

1 teaspoon baking powder

1/2 teaspoon salt

2 1/3 cup unsweetened coconut milk

1/4 cup brown sugar

1 teaspoon vanilla extract

1/3 cup pure maple syrup

1 cup sweet potato puree OR pumpkin puree

1/2 cup finely grated carrots

1 teaspoon pumpkin pie spice

Olive oil, for greasing muffin tins

Instructions

Heat oven to 375 degrees. Add all ingredients to a large bowl and mix well until everything is thoroughly combined. Allow batter to sit for 10 minutes.

Grease muffins tins with olive oil and scoop oatmeal mixture into the muffin tins using a cookie dough baller or a 1/4 measuring cup. Bake oatmeal cups for 20 minutes, or until firm when touched. Allow to cool before removing from the muffin tins. Store in the refrigerator. These also freeze well for up to three months.

Nutrition Information

Amount Per Serving (for one oatmeal cup): Calories: 139, Total Fat: 2g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 28g, Dietary Fiber: 3g, Total Sugars: 10g, Protein: 3g


Crunchy Lentil Salad with Fresh Herbs

Makes 6 servings

Ingredients

1 cup uncooked green lentils rinsed and drained

4 cups water

1 red bell pepper, diced

1 English cucumber, diced

2 cups cherry tomatoes, sliced in half

1 tablespoon capers

3 tablespoons (1 small shallot) diced

2 tablespoons fresh parsley chopped

1 tablespoon fresh mint chopped

Juice of 1/2 lemon

6 tablespoons crumbled feta cheese

1 tablespoon olive oil or to taste

6 cups romaine lettuce, roughly chopped

Salt and pepper to taste

 

Instructions

Bring water to a boil in a medium pot. Add lentils and bring to a simmer. Partially cover with a lid and simmer for 15-20 minutes until lentils are tender but not mushy. Drain and rinse in cold water.

In a large bowl add cooked lentils and all other ingredients except romaine lettuce. Gently stir to combine. Evenly divide romaine between meal prep containers and divide lentil salad on top.

 

Nutrition Information

Amount Per Serving: Calories: 218, Total Fat: 7g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 263mg, Carbohydrates: 29g, Dietary Fiber: 12g, Total Sugars: 5g, Protein: 15g


Potato and White Bean Chili

Makes 6 servings

Ingredients

1 tablespoon olive oil

1 yellow onion, diced

1 jalapeño pepper seeded and minced         

3 garlic cloves minced

1½ teaspoons ground cumin

1/2 tablespoon dried oregano

2 tablespoons all-purpose flour

1 pound Yukon gold potatoes, diced into 1/2” cubes

4 cups vegetable broth

2 (14.5 oz.) cans white beans, drained

1 cup corn kernels canned or frozen are fine

1 (12 oz.) jar salsa Verde

1 (4 oz.) can green chiles

Salt and pepper to taste

 

Toppings:

Sour cream

Shredded cheddar cheese

Salsa  

Instructions

In a large pot, add olive oil, onion and jalapeño. Cook and stir over medium heat until onion is translucent, about 1-2 minutes. Add garlic, cumin, oregano, flour and potatoes. Stir to get all of the potatoes coated in flour. Add all remaining ingredients and simmer on medium low for thirty minutes. Evenly divide between meal prep containers. Store toppings on the side.

 

Nutrition Information

Amount Per Serving (before toppings): Calories: 309 Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 750mg, Carbohydrates: 52g, Dietary Fiber: 15g, Total Sugars: 6g, Protein: 13g


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This Week's Menu - September 16

 
Menu_09.16.2019.png

Carrot and Sweet Potato Oatmeal Cups

Makes 15 cups

Ingredients

4 cups old fashioned oats

1 1/2 teaspoons ground cinnamon

1 teaspoon baking powder

1/2 teaspoon salt

2 1/3 cup unsweetened coconut milk

1/4 cup brown sugar

1 teaspoon vanilla extract

1/3 cup pure maple syrup

1 cup sweet potato puree OR pumpkin puree

1/2 cup finely grated carrots

1 teaspoon pumpkin pie spice

Olive oil, for greasing muffin tins

Instructions

Heat oven to 375 degrees. Add all ingredients to a large bowl and mix well until everything is thoroughly combined. Allow batter to sit for 10 minutes.

Grease muffins tins with olive oil and scoop oatmeal mixture into the muffin tins using a cookie dough baller or a 1/4 measuring cup. Bake oatmeal cups for 20 minutes, or until firm when touched. Allow to cool before removing from the muffin tins. Store in the refrigerator. These also freeze well for up to three months.

Nutrition Information

Amount Per Serving (for one oatmeal cup): Calories: 139, Total Fat: 2g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 28g, Dietary Fiber: 3g, Total Sugars: 10g, Protein: 3g


Spinach Egg White Quiche

Makes 4 Servings

Ingredients

1 (16 oz) carton egg whites

4 eggs

2 cups baby spinach, chopped

1 cup shredded cheddar cheese

Salt and pepper to taste

Olive oil for greasing pie pan

 

Instructions

Heat oven to 400 degrees. In a large bowl stir to combine all ingredients. Pour into a greased pie pan and bake in the oven for 20 minutes or until the center is no longer jiggly. Cool and slice then distribute between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 13.9g, Saturated Fat: 7.3g, Cholesterol: 193mg, Sodium: 310mg, Carbohydrates: 1.7g, Dietary Fiber: 0.3g, Total Sugars: 1g, Protein: 19.6g


Crunchy Lentil Salad with Fresh Herbs

Makes 6 servings

Ingredients

1 cup uncooked green lentils rinsed and drained

4 cups water

1 red bell pepper, diced

1 English cucumber, diced

2 cups cherry tomatoes, sliced in half

1 tablespoon capers

3 tablespoons (1 small shallot) diced

2 tablespoons fresh parsley chopped

1 tablespoon fresh mint chopped

Juice of 1/2 lemon

6 tablespoons crumbled feta cheese

1 tablespoon olive oil or to taste

6 cups romaine lettuce, roughly chopped

Salt and pepper to taste

 

Instructions

Bring water to a boil in a medium pot. Add lentils and bring to a simmer. Partially cover with a lid and simmer for 15-20 minutes until lentils are tender but not mushy. Drain and rinse in cold water.

In a large bowl add cooked lentils and all other ingredients except romaine lettuce. Gently stir to combine. Evenly divide romaine between meal prep containers and divide lentil salad on top.

 

Nutrition Information

Amount Per Serving: Calories: 218, Total Fat: 7g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 263mg, Carbohydrates: 29g, Dietary Fiber: 12g, Total Sugars: 5g, Protein: 15g


Mozzarella Chicken in Tomato Sauce

Makes 4 Servings

Ingredients

1 head cauliflower, broken into florets

1 green bell pepper, diced

1 red bell pepper, diced

1 yellow onion, diced 

1 tablespoon olive oil

1 tablespoon Mrs. Dash’s Italian Seasoning

4 medium chicken breasts

1 jar (24 oz) marinara

1 ball fresh mozzarella cheese, sliced 

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Add cauliflower florets, onion and bell peppers to a 9x13 inch baking dish. Drizzle with olive oil, and sprinkle with Mrs. Dash’s Italian Seasoning. Add chicken breasts on top and drizzle chicken with a little more olive oil.

Bake uncovered for 15 minutes, add sauce and cheese and finish cooking for 10 minutes or until internal chicken temperature reaches 165 degrees. Allow to cool then divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 388, Total Fat: 17.7g, Saturated Fat: 7.4g, Cholesterol: 103mg, Sodium: 509mg, Carbohydrates: 11.8g, Dietary Fiber: 3.1g, Total Sugars: 5.3g, Protein: 45.7g


Potato and White Bean Chili

Makes 6 servings

Ingredients

1 tablespoon olive oil

1 yellow onion diced

1 jalapeño pepper seeded and minced         

3 garlic cloves minced

1½ teaspoons ground cumin

1/2 tablespoon dried oregano

2 tablespoons all-purpose flour

1 pound Yukon gold potatoes, diced into 1/2” cubes

4 cups vegetable broth

2 (14.5 oz.) cans white beans, drained

1 cup corn kernels canned or frozen

1 (12 oz.) jar salsa Verde

1 (4 oz.) can green chiles

Salt and pepper to taste

 

Toppings:

Sour cream

Shredded cheddar cheese

Salsa  

Instructions

In a large pot, add olive oil, onion and jalapeño. Cook and stir over medium heat until onion is translucent, about 1-2 minutes. Add garlic, cumin, oregano, flour and potatoes. Stir to get all of the potatoes coated in flour. Add all remaining ingredients and simmer on medium low for thirty minutes. Evenly divide between meal prep containers. Store toppings on the side.

 

Nutrition Information

Amount Per Serving (before toppings): Calories: 309 Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 750mg, Carbohydrates: 52g, Dietary Fiber: 15g, Total Sugars: 6g, Protein: 13g


Sheet Pan Gumbo

Makes 4 Servings

Ingredients

1 cup brown rice

2 cups water

1 medium red bell pepper, thinly sliced 

1 medium yellow bell pepper, thinly sliced 

1 medium yellow onion, thinly sliced

2 stalks celery, chopped 

13 ounces turkey kielbasa, thinly sliced

1 tablespoon olive oil

2 teaspoons Old Bay Seasoning

1 pint cherry tomatoes, halved

Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place rice in a medium pot and add correct water ratios. Refer to recipe for amounts. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 20 minutes or until water is absorbed. Remove from stove and allow to cool.

Evenly layer all ingredients (except rice) onto a large rimmed baking sheet. Drizzle with olive oil and season with Old Bay Seasoning. Roast in the oven for 20-25 minutes or until peppers are roasted. Portion into containers with cooked rice based on serving needs.

 

Nutrition Information

Amount Per Serving: Calories: 226, Total Fat: 7.8g, Saturated Fat: 1.0g, Cholesterol: 9mg, Sodium: 415mg, Carbohydrates: 32g, Dietary Fiber: 2.8g, Total Sugars: 5.1g, Protein: 9.6g


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Last Week's Menu - September 9

 
09.09.2019_Menu.png

To-Go Filling Oatmeal Bowls

Makes 6 servings

Ingredients

6 plain instant oatmeal packets

6 scoops vanilla or chocolate protein powder

6 tablespoons chopped walnuts

6 tablespoons dried cranberries

6 tablespoons ground flaxseed

6 tablespoons shredded coconut

6 bananas

 

Instructions

In six microwave safe meal prep bowls, evenly divide all ingredients except bananas. Replace lid and shake to combine. Store banana, unpeeled on top. When ready to eat, fill bowl with cold water to just cover oats. Microwave for 1-2 minutes. Stir. Peel banana and slice on top.

Nutrition Information

Amount Per Serving: Calories: 339, Total Fat: 15g, Saturated Fat: 7g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 30g, Dietary Fiber: 9g, Total Sugars: 4g, Protein: 25g


Peanut Butter Breakfast Bars

Makes 4 servings (about 16 bars, 1 serving is 2 bars)

Ingredients

1/2 tablespoon olive oil (for greasing pan)

1­ 1/2 cups rolled oats

1/4 cup brown sugar

1 teaspoon cinnamon

1/2 cup chopped walnuts

1 scoop vanilla protein powder

3/4 cup unsweetened coconut milk

1/4 cup coconut oil, melted (measure after you melt!)

1 egg

1/2 cup peanut butter

1 tsp baking powder

3/4 teaspoon salt

1 teaspoon vanilla

 

Instructions

Preheat oven to 400 degrees. Lightly grease an 8x8 pan with olive oil. Mix all ingredients together in a large bowl and thoroughly combine. Spread evenly in prepared pan and bake for 20-­25 minutes, or until edges are golden brown and center is firm.

Cool completely and cut into bars. Store bars in the fridge. I like to eat mine warm so if you’d like, microwave your bars for 10 seconds at a time until warm.  

 

Nutrition Information

Amount Per Serving: Calories: 400, Total Fat: 20g, Saturated Fat: 10g, Cholesterol: 20mg, Sodium: 146mg, Carbohydrates: 29g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 14g.


Hot Wing Salad

Makes 6 servings

Ingredients

3 pounds chicken tenders

1 cup Frank’s Red Hot Buffalo Wing Sauce

2 cups cherry tomatoes

1 cucumber, diced

2 stalks celery, thinly sliced

12 cups greens (I like to use a spinach/arugula blend)

6 tablespoons low-fat ranch dressing (I like Bolthouse Farms)

Salt and pepper to taste 

 

Instructions

To a slow cooker, add chicken tenders and hot sauce. Set to high and cook for 2-3 hours or until the internal temperature of the chicken tenders reach 165 degrees. Shred with two forks and set aside.

Evenly divide lettuce, cucumber, celery and tomatoes between meal prep containers. Top with cooked and slightly cooled hot wing chicken and store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 321, Total Fat: 11.6g, Saturated Fat: 3.2g, Cholesterol: 135mg, Sodium: 263mg, Carbohydrates: 6.5g, Dietary Fiber: 2.4g, Total Sugars: 2.8g, Protein: 46.4g


Chickpea “Tuna” Salad Sandwiches

Makes 4 servings

Salad Ingredients

2 (14.5oz) can chickpeas, rinsed and drained

3 tablespoons tahini

1 teaspoon Dijon mustard

1 tablespoon maple syrup

1/2 teaspoon onion powder

1/2 teaspoon dried dill

1/2 cup diced celery

1 tablespoon capers, drained and chopped

2 tablespoon roasted unsalted sunflower seeds

Salt and pepper to taste

 

Toppings

8 slices whole-wheat bread

Dijon or spicy brown mustard

Romaine lettuce

Tomato, sliced

Red onion, sliced

 

Instructions

In a large bowl, mash chickpeas with a large fork or potato masher. Add all remaining salad ingredients and stir until well combined. Evenly portion between meal prep containers. Store bread and toppings on the side.

To serve, toast bread if desired and top with chickpea salad and your preferred toppings.

 

Nutrition Information

Amount Per Serving: Calories: 377 Total Fat: 14g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 560mg, Carbohydrates: 53g, Dietary Fiber: 12g, Total Sugars: 18g, Protein: 16g


Sausage and Cabbage Stew

Makes 6 servings

Ingredients

1/2  tablespoon olive oil

1 yellow onion, diced

1 cup matchstick carrots 

6 cups chicken broth 

1 pound turkey kielbasa, sliced into bite sized chunks

1 1/2 cups russet potatoes, peeled and diced

1 can kidney beans, rinsed and drained (14.5 oz)

1 can diced tomatoes (14.5 oz)

1 cup green or red cabbage, roughly chopped

3-4 cloves garlic, minced 

1 teaspoon dried thyme

1 teaspoon caraway seeds

Salt and pepper to taste

 

Instructions

Add onion and carrots to a large pot with 1/2 tablespoon olive oil. Cook and stir over medium heat for 2 minutes or until the onions become translucent. Add all remaining ingredients and bring to a simmer for 20 minutes until potatoes are tender. Portion stew into meal prep containers based on serving needs and cool.

 

Nutrition Information

Amount Per Serving: Calories: 296 Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 50mg, Sodium: 520mg, Carbohydrates: 29g, Dietary Fiber: 6g, Total Sugars: 6g, Protein: 25g


Cheesy Stuffed Peppers

Makes 4 servings (1 serving is 2 pepper halves)

 Ingredients

4 green bell peppers

1 pound ground turkey

1 tablespoon olive oil

1/2 red onion, diced

1 zucchini, diced

1 tablespoon Mrs. Dash’s Italian Seasoning

1 teaspoon ground cumin

1 can (14.5 oz) tomato sauce

1 medium tomato, diced

1/2 cup panko bread crumbs

1/2 cup shredded cheddar cheese

Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Lay pepper halves skin side down in a 9x13 inch baking dish.

Cook ground turkey in a large skillet with 1 tablespoon olive oil over medium-high heat. Once the ground turkey is mostly cooked, add onion, zucchini and spices. Cook and stir for 2 minutes, until turkey is no longer pink. Add tomato sauce and cook until bubbly.

Evenly divide turkey mixture between pepper halves. Sprinkle fresh tomatoes over the top and one tablespoon of panko bread crumbs. Bake uncovered for 20 minutes. Remove and top with cheese. Evenly divide between storage containers.

 

Nutrition Information

Amount Per Serving: Calories: 490, Total Fat: 23g, Saturated Fat: 9g, Cholesterol: 111mg, Sodium: 791mg, Carbohydrates: 37g, Dietary Fiber: 5g, Total Sugars: 13g, Protein: 36g


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Last Week's Power Hour Menu - September 9

 
09.09.2019_Power Hour Menu.png

To-Go Filling Oatmeal Bowls

Makes 6 servings

Ingredients

6 plain instant oatmeal packets

6 scoops vanilla or chocolate protein powder

6 tablespoons chopped walnuts

6 tablespoons dried cranberries

6 tablespoons ground flaxseed

6 tablespoons shredded coconut

6 bananas

 

Instructions

In six microwave safe meal prep bowls, evenly divide all ingredients except bananas. Replace lid and shake to combine. Store banana, unpeeled on top. When ready to eat, fill bowl with cold water to just cover oats. Microwave for 1-2 minutes. Stir. Peel banana and slice on top.

Nutrition Information

Amount Per Serving: Calories: 339, Total Fat: 15g, Saturated Fat: 7g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 30g, Dietary Fiber: 9g, Total Sugars: 4g, Protein: 25g


Hot Wing Salad

Makes 6 servings

Ingredients

3 pounds chicken tenders

1 cup Frank’s Red Hot Buffalo Wing Sauce

2 cups cherry tomatoes

1 cucumber, diced

2 stalks celery, thinly sliced

12 cups greens (I like to use a spinach/arugula blend)

6 tablespoons low-fat ranch dressing (I like Bolthouse Farms)

Salt and pepper to taste 

 

Instructions

To a slow cooker, add chicken tenders and hot sauce. Set to high and cook for 2-3 hours or until the internal temperature of the chicken reaches 165 degrees. Shred with two forks and set aside.

Evenly divide lettuce, cucumber, celery and tomatoes between meal prep containers. Top with cooked and cooled hot wing chicken and store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 321, Total Fat: 11.6g, Saturated Fat: 3.2g, Cholesterol: 135mg, Sodium: 263mg, Carbohydrates: 6.5g, Dietary Fiber: 2.4g, Total Sugars: 2.8g, Protein: 46.4g


SAUSAGE AND CABBAGE STEW

Makes 6 servings

Ingredients

1/2 tablespoon olive oil

1 yellow onion, diced

1 cup matchstick carrots

6 cups chicken broth

1 pound turkey kielbasa, sliced into bite sized chunks

1 1/2 cups russet potatoes, peeled and diced

1 can kidney beans, rinsed and drained (14.5 oz)

1 can diced tomatoes (14.5 oz)

1 cup green or red cabbage, roughly chopped

3-4 cloves garlic, minced

1 teaspoon dried thyme

1 teaspoon caraway seeds

Salt and pepper to taste

Instructions

Add onion and carrots to a large pot with 1/2 tablespoon olive oil. Cook and stir over medium heat for 2 minutes or until the onions become translucent. Add all remaining ingredients and bring to a simmer for 20 minutes until potatoes are tender. Portion stew into meal prep containers based on serving needs and cool.

Nutrition Information

Amount Per Serving: Calories: 296 Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 50mg, Sodium: 520mg, Carbohydrates: 29g, Dietary Fiber: 6g, Total Sugars: 6g, Protein: 25g


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Last Week's Power Hour Menu - September 2

 
09.02.2019_Power Hour Menu.png

Strawberry Vanilla Overnight Oats

Makes 6 servings

Ingredients

1 1/2 cups rolled oats

3 cups unsweetened coconut milk

1 1/2 teaspoons cinnamon

1 teaspoon vanilla extract

2 tablespoons maple syrup

3 tablespoons chia seeds

3 scoops vanilla protein powder (optional)

1/2 cup walnuts, finely chopped

3 cups strawberries, sliced

Instructions

In a large bowl, stir together oats, coconut milk, cinnamon, vanilla extract, maple syrup, chia seeds and protein powder. Evenly divide between meal prep containers, sprinkle with nuts and sliced strawberries. Refrigerate overnight before eating.

Nutrition Information

Amount Per Serving: Calories: 250, Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 5mg, Sodium: 23mg, Carbohydrates: 30g, Dietary Fiber: 7g, Total Sugars: 9g, Protein: 9g


Grape Chicken Salad With Greens

Makes 6 Servings (1 cup chicken salad per person)

Chicken Salad Ingredients

2 pounds boneless, skinless chicken breasts (about 3 breasts)

1 tablespoon olive oil

1 1/2 cups halved red grapes

1/2 cup chopped walnuts

1/2 cup chopped celery

1/3 cup diced green onions

1/2 cup plain Greek yogurt

1/2 cup mayo

2 tablespoons Dijon mustard

1/2 teaspoon garlic powder

1 teaspoon dried dill

Salt and pepper to taste 

Greens

6 cups baby spring mix

6 tablespoons balsamic vinegar salad dressing

6 tablespoons chopped radish

 

Instructions

Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Bake in the oven for 15-20 minutes or until the internal temperature of the chicken reaches 165 degrees. Remove and cool. Cut into bite sized pieces.

Combine all chicken salad ingredients in a large bowl including cooked, cooled and chopped chicken. Portion into containers based on serving needs. Add greens, radish and dressing cup to each container Make sure to keep chicken salad on one end of the container away from the greens so they don’t get soggy. Store dressing on the side.

 

Nutrition Information

Amount Per Serving (one cup): Calories: 518, Total Fat: 26g, Saturated Fat: 4g, Cholesterol: 140mg, Sodium: 350mg, Carbohydrates: 20g, Dietary Fiber: 2g, Total Sugars: 11g, Protein: 50g


Savory Chicken Lentil Soup

Makes 6 servings

Ingredients

1 pound dried lentils, rinsed and drained

6 boneless skinless chicken breasts, cut into large chunks

4 cups low sodium chicken broth

3 cups water

1 onion, diced

3 stalks celery, diced

3 large carrots, peeled and sliced into bite sized pieces

3 cloves garlic, minced

1 can (14.5oz) diced tomatoes

1 teaspoon ground cumin

1 tablespoon dried oregano

Toppings:

Shredded cheddar cheese

Hot sauce

Sour cream

 

Instructions

Slow cooker instructions: Add all ingredients to a large slow cooker. Cover and cook on low for 6 hours or on high for four. Watch the liquid levels and if the soup starts to get dry, add one cup of water. Once lentils are tender and chicken is no longer pink and falls apart easily, stir and evenly divide between meal prep containers. Store toppings on the side.

Instant Pot instructions: Place all the ingredients in the InstantPot, stir and cover with the lid. Remember to never fill your Instant Pot over the max fill line!! Make sure the vent is closed. Use the "Soup" button and set for 30 minutes. When the pressure cooking is done, allow the pressure valve to naturally release and drop down (about 20 min). Carefully remove the lid, then stir and evenly divide between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 263, Total Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 40mg, Sodium: 450mg, Carbohydrates: 40g, Dietary Fiber: 7g, Total Sugars: 1g, Protein: 23g


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Last Week's Menu - September 2

 
09.02.2019_Menu.png

Strawberry Vanilla Overnight Oats

Makes 6 servings

Ingredients

1 1/2 cups rolled oats

3 cups unsweetened coconut milk

1 1/2 teaspoons cinnamon

1 teaspoon vanilla extract

2 tablespoons maple syrup

3 tablespoons chia seeds

3 scoops vanilla protein powder (optional)

1/2 cup walnuts, finely chopped

3 cups strawberries, sliced

Instructions

In a large bowl, stir together oats, coconut milk, cinnamon, vanilla extract, maple syrup, chia seeds and protein powder. Evenly divide between meal prep containers, sprinkle with nuts and sliced strawberries. Refrigerate overnight before eating.

Nutrition Information

Amount Per Serving: Calories: 250, Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 5mg, Sodium: 23mg, Carbohydrates: 30g, Dietary Fiber: 7g, Total Sugars: 9g, Protein: 9g


Egg and Cheese Breakfast Sandwiches

Makes 4 servings

Ingredients

1 teaspoon olive oil

1 red bell pepper, core removed and sliced into rings

1 green bell pepper, core removed and sliced into rings

8 eggs

4 slices cheddar cheese

4 English muffins

Salt and pepper to taste

 

Instructions

In a large skillet, add olive oil and pepper rings. Cook over medium heat and stir for 2-3 minutes until pepper rings just begin to soften. Remove from the pan and evenly divide between meal prep containers.

Add eggs to the same, slightly cooled skillet and cook and stir over medium low heat until eggs are scrambled. Evenly divide scrambled eggs between the meal prep containers with the pepper rings. Store cheese slices and muffins on the side.

To eat, split and toast English muffins. Heat eggs and peppers in the microwave until hot. Place eggs and pepper rings on the English muffins and add a slice of cheddar cheese.

 

Nutrition Information

Amount Per Serving: Calories: 408, Total Fat: 20g, Saturated Fat: 7g, Cholesterol: 300mg, Sodium: 430mg, Carbohydrates: 31g, Dietary Fiber: 3g, Total Sugars: 4g, Protein: 24g.


Plate Tacos

Makes 4 Servings

Ingredients

1 pound ground bison or ground turkey

1 tablespoon olive oil

1 tablespoon Mrs. Dash’s Fiesta Lime Seasoning

4 cups shredded romaine

1 cup salsa

1 cup prepared guacamole

1 can (14.5 oz) sliced black olives

8 cups tortilla chips

2 cups shredded cheddar cheese (optional)

 

Instructions

Place ground bison or ground turkey and Mrs. Dash’s Fiesta Lime Seasoning in a medium skillet with olive oil. Cook and stir until browned and no longer pink. Drain excess fat. Portion cooked bison or turkey into containers based on serving needs.

Store black olives, shredded romaine, salsa, guacamole and tortilla chips on the side. To serve reheat ground turkey or bison then add your toppings, including chips.

Nutrition Information

Amount Per Serving: Calories: 388, Total Fat: 23.3g, Saturated Fat: 9.2g, Cholesterol: 109mg, Sodium: 672mg, Carbohydrates: 8.5g, Dietary Fiber: 1.6g, Total Sugars: 2.5g, Protein: 35.3g


Grape Chicken Salad with Greens

Makes 6 Servings (1 cup chicken salad per person)

Chicken Salad Ingredients

2 pounds boneless, skinless chicken breasts (about 3 breasts)

1 tablespoon olive oil

1 1/2 cups halved red grapes

1/2 cup chopped walnuts

1/2 cup chopped celery

1/3 cup diced green onions

1/2 cup plain Greek yogurt

1/2 cup mayo

2 tablespoons Dijon mustard

1/2 teaspoon garlic powder

1 teaspoon dried dill

Salt and pepper to taste 

Greens

6 cups baby spring mix

6 tablespoons balsamic vinegar salad dressing

6 tablespoons chopped radish

 

Instructions

Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Bake in the oven for 15-20 minutes or until the internal temperature of the chicken reaches 165 degrees. Remove and cool. Cut into bite sized pieces.

Combine all chicken salad ingredients in a large bowl including cooked, cooled and chopped chicken. Portion into containers based on serving needs. Add greens, radish and dressing cup to each container Make sure to keep chicken salad on one end of the container away from the greens so they don’t get soggy. Store dressing on the side.

 

Nutrition Information

Amount Per Serving (one cup): Calories: 518, Total Fat: 26g, Saturated Fat: 4g, Cholesterol: 140mg, Sodium: 350mg, Carbohydrates: 20g, Dietary Fiber: 2g, Total Sugars: 11g, Protein: 50g


Cauliflower Power Bowls with Quinoa

Makes 4 servings

Ingredients

1 cup quinoa, rinsed and drained

2 cups water

1 tablespoon olive oil

1 leek (white parts only), finely chopped

1 head cauliflower, broken into florets

1 cup corn, frozen

1 cup frozen okra pieces   

3 tomatoes, diced

2 tablespoons lemon juice

1 teaspoon onion powder

3 cloves garlic, minced

2 cans (14.5oz) kidney beans, drained and rinsed

1 tablespoon Cajun seasoning

Hot sauce for serving

Salt and pepper to taste

 

Instructions

In a small pot, add quinoa and water. Bring to a boil, then reduce to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove cooked quinoa from heat and cover. Allow to cool, then evenly divide between meal prep containers.

In your biggest skillet (may even need to use two), add olive oil, leeks, cauliflower, corn and okra. Cook over medium heat and stir occasionally. Once the leeks are translucent, add tomatoes, lemon juice, onion powder, garlic, kidney beans and Cajun seasoning. Cook for an addition 2-3 minutes. Evenly divide between meal prep containers with quinoa. Top with hot sauce.

 

Nutrition Information

Amount Per Serving: Calories: 400 Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 520mg, Carbohydrates: 73g, Dietary Fiber: 15g, Total Sugars: 8g, Protein: 20g


Savory Chicken Lentil Soup

Makes 6 servings

Ingredients

1 pound dried lentils, rinsed and drained

6 boneless skinless chicken breasts, cut into large chunks

4 cups low sodium chicken broth

3 cups water

1 onion, diced

3 stalks celery, diced

3 large carrots, peeled and sliced into bite sized pieces

3 cloves garlic, minced

1 can (14.5oz) diced tomatoes

1 teaspoon ground cumin

1 tablespoon dried oregano

Toppings:

Shredded cheddar cheese

Hot sauce

Sour cream

 

Instructions

Slow cooker instructions: Add all ingredients to a large slow cooker. Cover and cook on low for 6 hours or on high for four. Watch the liquid levels and if the soup starts to get dry, add one cup of water. Once lentils are tender and chicken is no longer pink and falls apart easily, stir and evenly divide between meal prep containers. Store toppings on the side.

Instant Pot instructions: Place all the ingredients in the InstantPot, stir and cover with the lid. Remember to never fill your Instant Pot over the max fill line!! Make sure the vent is closed. Use the "Soup" button and set for 30 minutes. When the pressure cooking is done, allow the pressure valve to naturally release and drop down (about 20 min). Carefully remove the lid, then stir and evenly divide between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 263, Total Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 40mg, Sodium: 450mg, Carbohydrates: 40g, Dietary Fiber: 7g, Total Sugars: 1g, Protein: 23g


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Last Week's Menu - August 26

 
08.26.2019_Menu.png

Berry Protein Smoothie

Makes 1 Smoothie

Ingredients

1/3 cup frozen mixed berries

1 1/2 cups nut milk of choice

1 scoop vanilla protein powder

1/2 tablespoon smooth peanut or almond butter 

Pinch of cinnamon

Instructions

Add berries, nut milk, protein powder, nut butter and cinnamon to a blender. Blend until smooth. Add more liquid for thinner smoothie or more frozen berries for a thicker smoothie.

Nutrition Information

Amount Per Serving: Calories: 250, Total Fat: 10g, Saturated Fat: 6g, Cholesterol: 155mg, Sodium: 210mg, Carbohydrates: 14g, Dietary Fiber: 4.5g, Total Sugars: 6.2g, Protein: 24g


Zucchini Bread Oats

Makes 6 servings (one serving is 1 cup cooked oatmeal)

Ingredients

3 cups water

3 cups unsweetened coconut milk

1 teaspoon pumpkin pie spice

1 1/2 cups quick cooking steel cut oats

1 large zucchini, shredded

1 can (14.5oz) pumpkin puree (not pie filling)

Toppings

6 tablespoons roasted pecans

6 tablespoons hemp seeds (optional)

6 tablespoons cashew butter

6 bananas

Instructions

In a medium sized pot, add water, coconut milk and pumpkin pie spice. Bring to a boil and add oats and zucchini. Whisk or stir well to combine. Reduce heat to a simmer and stir occasionally for five minutes until oats are tender and have thickened. Stir in pumpkin. Oats will still look runny and that’s ok! Oatmeal will thicken as it sits. Portion into meal prep containers. Evenly divide toppings between oatmeal except for banana. Slice bananas fresh on top of the oatmeal after reheating and before eating. Can also store all toppings on the side if you want your pecans to be crunchier.

 

Nutrition Information

Amount Per Serving: Calories: 370, Total Fat: 24g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 180mg, Carbohydrates: 42g, Dietary Fiber: 8g, Total Sugars: 5g, Protein: 12g


Turkey Pinwheels

Makes 4 Servings

Ingredients 

1/2 pound sliced deli turkey

4 Laughing Cow Cheese Garlic & Herb wedges

2 cups baby spinach

4 Mission Garden Spinach Wraps

4 cups baby carrots

4 cups grapes

4 tablespoons hummus  

Instructions

Portion grapes and baby carrots into small snack bags or meal prep containers. Portion hummus into small dressing cups. Portion lunch meat, spinach and cheese wedges between meal prep containers. Store wraps on the side.

Assemble wraps the morning you eat them by spreading cheese wedge on the wrap and rolling with turkey and spinach. Slice into pinwheels or just eat as a wrap. Eat baby carrots with hummus and grapes on their own.

 

Nutrition Information

Amount Per Serving: Calories: 388, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 23mg, Sodium: 974mg, Carbohydrates: 54g, Dietary Fiber: 3g, Total Sugars: 17g, Protein: 21g


Greek Kale Salads

Makes 6 servings

Ingredients

1 box (8oz) Banza Chickpea Shells, cooked according to package directions and drained

1 bunch kale, stems removed and discarded and leaves finely chopped

6 cups mixed greens

1 large cucumber, diced

1/2 red onion, thinly sliced

1 pint cherry tomatoes

6 tablespoons crumbled feta cheese

1 cup green pitted olives

6 tablespoons balsamic dressing

Instructions

Cook pasta according to package directions, drain and allow to cool. In a large bowl, toss to combine all remaining ingredients except balsamic dressing. Evenly divide salad between meal prep containers and store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 199 Total Fat: 7g, Saturated Fat: 2g, Cholesterol: 3mg, Sodium: 400mg, Carbohydrates: 33g, Dietary Fiber: 9g, Total Sugars: 8g, Protein: 15g


Turkey Sausage Sheet Pan Bake

Makes 4 servings

Ingredients

1 package (1.25 pounds) Honeysuckle Sweet Italian Sausage

1 green bell pepper, diced 

1 yellow onion, diced 

1 cup cherry tomatoes

4 cups peeled, seeded and cubed butternut squash

1 large zucchini, diced

1 tablespoon Mrs. Dash’s Garlic and Herb Seasoning

1 tablespoon olive oil

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Evenly layer chopped vegetables on a large rimmed baking sheet. Lay sausages on top of vegetables. Drizzle with olive oil and sprinkle with Mrs. Dash’s Garlic and Herb Seasoning.

Roast in the oven for 30 minutes or until the internal temperature of the sausage reaches 165 degrees and butternut squash is tender. 

Nutrition Information

Amount Per Serving: Calories: 260, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 63mg, Sodium: 730mg, Carbohydrates: 14g, Dietary Fiber: 2g, Total Sugars: 8g, Protein: 20g


Cheeseburger Casserole

Makes 6 Servings

Ingredients

2 cups (6 oz) elbow macaroni, cooked according to package directions

1 teaspoon olive oil

1 red bell pepper, diced

1 yellow onion, diced

1 garlic clove, minced

1 pound lean ground beef

1 pound ground turkey

2 tablespoons tomato paste

1 can (28 oz) diced tomatoes

2 tablespoons Dijon Mustard

1 teaspoon dried oregano

2 cups reduced-fat shredded cheddar cheese

Salt and pepper to taste

Toppings

1/4 cup chopped dill pickles

2 tablespoons green onion, roughly chopped

1 large tomato, diced

Instructions

Heat oven to 400 degrees. Grease a 9 x 13-inch baking dish with a little olive oil. Cook elbow macaroni according to package directions, drain and set aside. Meanwhile, in a large skillet, heat the olive oil over medium-low heat. Add the onions and red bell pepper and cook until soft, about 5 minutes. Stir in the garlic and cook for 30 seconds.

Stir in the ground beef and ground turkey and cook until browned. Drain any excess fat. Stir in the tomato paste, then add the canned diced tomatoes, mustard and oregano. Cook and stir for 2 minutes until the mixture is hot and bubbly. Add mixture to the baking dish and add pasta. Stir in the baking dish to combine. Top with the cheddar cheese and bake until the cheese is melted, about 15 minutes. Sprinkle the pickles, green onion and tomato over the top. Evenly divide between meal prep containers and allow to cool.

 

Nutrition Information

Amount Per Serving: Calories: 376, Total Fat: 19g, Saturated Fat: 7g, Cholesterol: 77mg, Sodium: 400mg, Carbohydrates: 25g, Dietary Fiber: 3g, Total Sugars: 5g, Protein: 29g


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Last Week's Power Hour Menu - August 26

 
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ZUCCHINI BREAD OATS

Makes 6 servings (one serving is 1 cup cooked oatmeal)

Ingredients

3 cups water

3 cups unsweetened coconut milk

1 teaspoon pumpkin pie spice

1 1/2 cups quick cooking steel cut oats

1 large zucchini, shredded

1 can (14.5oz) pumpkin puree (not pie filling)

Toppings

6 tablespoons roasted pecans

6 tablespoons hemp seeds (optional)

6 tablespoons cashew butter

6 bananas

Instructions

In a medium sized pot, add water, coconut milk and pumpkin pie spice. Bring to a boil and add oats and zucchini. Whisk or stir well to combine. Reduce heat to a simmer and stir occasionally for five minutes until oats are tender and have thickened. Stir in pumpkin. Oats will still look runny and that’s ok! Oatmeal will thicken as it sits. Portion into meal prep containers. Evenly divide toppings between oatmeal except for banana. Slice bananas fresh on top of the oatmeal after reheating and before eating. Can also store all toppings on the side if you want your pecans to be crunchier.

Nutrition Information

Amount Per Serving: Calories: 370, Total Fat: 24g, Saturated Fat: 5g, Cholesterol: 0mg, Sodium: 180mg, Carbohydrates: 42g, Dietary Fiber: 8g, Total Sugars: 5g, Protein: 12g


GREEK KALE SALADS

Makes 6 servings

Ingredients

1 box (8oz) Banza Chickpea Shells, cooked according to package directions and drained

1 bunch kale, stems removed and discarded and leaves finely chopped

6 cups mixed greens

1 large cucumber, diced

1/2 red onion, thinly sliced

1 pint cherry tomatoes

6 tablespoons crumbled feta cheese

1 cup green pitted olives

6 tablespoons balsamic dressing

Instructions

Cook pasta according to package directions, drain and allow to cool. In a large bowl, toss to combine all remaining ingredients except balsamic dressing. Evenly divide salad between meal prep containers and store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 199 Total Fat: 7g, Saturated Fat: 2g, Cholesterol: 3mg, Sodium: 400mg, Carbohydrates: 33g, Dietary Fiber: 9g, Total Sugars: 8g, Protein: 15g


CHEESEBURGER CASSEROLE

Makes 6 Servings

Ingredients

2 cups (6 oz) elbow macaroni, cooked according to package directions

1 teaspoon olive oil

1 red bell pepper, diced

1 yellow onion, diced

1 garlic clove, minced

1 pound lean ground beef

1 pound ground turkey

2 tablespoons tomato paste

1 can (28 oz) diced tomatoes

2 tablespoons Dijon Mustard

1 teaspoon dried oregano

2 cups reduced-fat shredded cheddar cheese

Salt and pepper to taste

Toppings

1/4 cup chopped dill pickles

2 tablespoons green onion, roughly chopped

1 large tomato, diced

Instructions

Heat oven to 400 degrees. Grease a 9 x 13-inch baking dish with a little olive oil. Cook elbow macaroni according to package directions, drain and set aside. Meanwhile, in a large skillet, heat the olive oil over medium-low heat. Add the onions and red bell pepper and cook until soft, about 5 minutes. Stir in the garlic and cook for 30 seconds.

Stir in the ground beef and ground turkey and cook until browned. Drain any excess fat. Stir in the tomato paste, then add the canned diced tomatoes, mustard and oregano. Cook and stir for 2 minutes until the mixture is hot and bubbly. Add mixture to the baking dish and add pasta. Stir in the baking dish to combine. Top with the cheddar cheese and bake until the cheese is melted, about 15 minutes. Sprinkle the pickles, green onion and tomato over the top. Evenly divide between meal prep containers and allow to cool.

Nutrition Information

Amount Per Serving: Calories: 376, Total Fat: 19g, Saturated Fat: 7g, Cholesterol: 77mg, Sodium: 400mg, Carbohydrates: 25g, Dietary Fiber: 3g, Total Sugars: 5g, Protein: 29g


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Last Week's Menu - August 19

 
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Pina Colada Overnight Oats

Makes 6 Servings

Ingredients

3 cups rolled oats

3 cups unsweetened coconut milk

1 cup Triple Zero Vanilla Yogurt

2 tablespoons honey

1/4 cup shredded coconut  

Topping Ingredients

6 tablespoons slivered almonds

1 can (20 oz) pineapple chunks, drained

6 tablespoons shredded coconut

Instructions

Add all ingredients, except the topping ingredients, to a large bowl. Stir well to combine. Portion oat mixture into meal prep containers. Top with pineapple chunks, almonds and a sprinkle of shredded coconut. Refrigerate overnight before eating.

Nutrition Information

Amount Per Serving: Calories: 317, Total Fat: 11g, Saturated Fat: 4g, Cholesterol: 9mg, Sodium: 40g, Carbohydrates: 43.4g, Dietary Fiber: 7g, Total Sugars: 9.7g, Protein: 12.3g


Green Onion and Cheese Egg Pie

Makes 4 servings

Ingredients

3 large eggs

1 (16 oz) container egg whites

1/2 cup green onions, sliced

1 cup shredded cheddar cheese

Olive oil for greasing pie pan

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine all ingredients, stir well to combine. Pour into a greased pie pan. Bake for 20 minutes or until the center is no longer jiggly. Cool and slice into four pieces. Divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 235, Total Fat: 13g, Saturated Fat: 7g, Cholesterol: 160mg, Sodium: 352mg, Carbohydrates: 2g, Dietary Fiber: 0.3g, Total Sugars: 1g, Protein: 25g


Enchilada Casserole

Makes 4 Servings

Ingredients

2 cans (14.5 oz) black beans, drained and rinsed

1 medium onion

1 red bell pepper

2 cloves garlic, minced

1 can (2 oz) sliced black olives

2 cups baby spinach

1 teaspoon ground cumin

1 can (10 oz) enchilada sauce

1 pack of soft corn tortillas (12)

1 cup shredded cheddar cheese

2 cups salsa

4 cups tortilla chips

Instructions

Heat oven to 400 degrees. Combine beans, onion, pepper, garlic, olives, spinach and cumin in a large skillet. Cook over medium heat for two minutes or until the onions begin to soften. Add enchilada sauce and stir.

Add a layer of the bean mixture to the bottom of the baking dish. Layer 3-4 tortillas over bean mixture, top with more bean mixture and cheese. Repeat until all ingredients are used. Bake uncovered for 20 minutes. Remove and allow to cool. Slice then portion into containers based on serving needs, top with salsa. Store chips in a small bag on the side.

Nutrition Information (without chips)

Amount Per Serving: Calories: 565, Total Fat: 13g, Saturated Fat: 6g, Cholesterol: 30mg, Sodium: 300mg, Carbohydrates: 80g, Dietary Fiber: 18g, Total Sugars: 5g, Protein: 31g


Slow Cooker Jambalaya

Makes 6 servings

Jambalaya Ingredients

1 package (14 oz) andouille turkey sausage, sliced 

3 boneless, skinless chicken breasts, cut into bite-size pieces

1 (14.5 oz) can diced tomatoes and green chilis

1 (14.5 oz) can kidney beans, drained and rinsed 

2 teaspoons Old Bay Seasoning

1 green bell pepper, diced

1 red bell pepper, diced

2 cloves garlic, minced

3 stalks celery, roughly chopped

Rice Ingredients

2 cups brown rice, rinsed and drained

4 cups water

Toppings

6 tablespoons green onion, chopped

Hot sauce 

Salt and pepper to taste

Instructions

Place all ingredients for the jambalaya (except for toppings and rice) in a slow cooker. Set on low and cover and cook for 4 hours or on high for 2 hours.

Place rice in a medium pot and add water. Bring to a boil and then reduce heat, partially cover while simmering. Simmer for 15 minutes or until water is absorbed. Remove and allow to cool.

Evenly divide jambalaya between meal prep containers with cooked rice. Top with hot sauce and green onion

Nutrition Information

Amount Per Serving: Calories: 298 Total Fat: 10.2g, Saturated Fat: 2.7g, Cholesterol: 77mg, Sodium: 950mg, Carbohydrates: 24g, Dietary Fiber: 6g, Total Sugars: 5.1g, Protein: 29g


White Bean and Veggie Chicken Salad

Makes 6 servings

Ingredients

6 boneless, skinless chicken breasts

1/2 tablespoon olive oil

1 tablespoon Mrs. Dash’s Italian Seasoning

12 cups mixed salad greens

2 cups cucumber, diced

2 cans white beans (cannellini or great northern, 14.5oz each), rinsed and drained

1 cup cherry tomatoes

1 bunch green onion, finely chopped

2 large carrots, peeled and diced

1 1/2 cup garlic croutons

6 tablespoons ranch or balsamic vinegar

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet and drizzle with olive oil and seasoning. Bake in the oven for 15-20 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces.

In a large bowl, toss together all ingredients except dressing and croutons. Evenly divide salad between meal prep containers and store dressing and croutons the side.

Nutrition Information

Amount Per Serving (using balsamic vinegar): Calories: 355 Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 20mg, Sodium: 700mg, Carbohydrates: 53g, Dietary Fiber: 16g, Total Sugars: 11g, Protein: 23g


Thai Meatballs with Rice and Veggies

Makes 4 servings

Meatball Ingredients

1 pound ground turkey OR ground bison

4 Italian turkey sausages, casings removed

2 cloves garlic, minced

2 tablespoons finely chopped green onion

1 teaspoon ground ginger

1 tablespoon Sriracha

2 tablespoons finely chopped fresh basil

1 large egg

1 jar Tikka Masala sauce

Salt and pepper to taste

Rice and Vegetable Ingredients

1 cup long grain white rice

2 cups water

1 head cauliflower, broken into florets

1 bunch asparagus, bottoms discarded

1 tablespoon olive oil

Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

For the meatballs: In a large bowl, mix together all meatball ingredients EXCEPT Tikka Masala sauce. Using a heaping tablespoon or large cookie dough baller, scoop mixture into meatballs and place on a parchment lined large rimmed baking sheet. Bake in the oven for 15-20 minutes or until meatball internal temperature reaches 175-180 degrees. Remove and allow to cool, then divide between meal prep containers with the Tikka Masala sauce.

For the rice and vegetables: In a medium pot, add rice and water and stir. Bring rice to a boil and then reduce heat, partially cover while simmering. Simmer for 15 minutes or until water is absorbed. Remove and let cool. Evenly divide between meal prep containers with the meatballs.

Evenly layer cauliflower and asparagus on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes or until cauliflower is tender. Evenly divide between meal prep containers with the meatballs.

Nutrition Information

Amount Per Serving: Calories: 535 Total Fat: 20g, Saturated Fat: 6g, Cholesterol: 154mg, Sodium: 600mg, Carbohydrates: 48g, Dietary Fiber: 7g, Total Sugars: 5g, Protein: 42g


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Last Week's Power Hour Menu - August 12

 
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Blueberry Peach Smoothies

Makes 1 serving

Ingredients

 1/3 cup frozen blueberries

1/2 frozen banana

4 frozen peach slices

1 tablespoon hemp seeds

1 scoop vanilla protein powder

1 handful baby spinach

1 cup unsweetened coconut milk

Instructions

Add all ingredients except coconut milk to a small Ziplock bag or a one pint mason jar. Freeze until ready to make. To make the smoothie, dump frozen contents into a blender. Add coconut milk to the blender and blend until smooth. Add more coconut milk as needed to thin.

Nutrition Information

Amount Per Serving: Calories: 264, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 80mg, Carbohydrates: 30g, Dietary Fiber: 6g, Total Sugars: 18g, Protein: 13g


Roasted Tomato Pasta

Makes 6 servings

Ingredients

4 Italian turkey sausages

2 pounds medium plum tomatoes

2 (14.5 oz) cans of chickpeas, drained and rinsed

2 cloves garlic, minced

2 tablespoons olive oil

4 cups arugula

1 tablespoon Mrs. Dash’s Italian seasoning

1/2 teaspoon red pepper flakes

1 tablespoon lemon juice

6 cups whole wheat rigatoni pasta, cooked according to package directions

6 tablespoons Parmesan cheese

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Cut the tomatoes in half lengthwise and evenly layer face down on a foil lined baking sheet. Mix together the garlic, Italian seasoning, red pepper flakes and 1 tablespoon olive oil. Pour oil mixture evenly over tomatoes. Roast until soft and lightly browned, about 30 minutes. Gently crush the roasted tomatoes in a large bowl with a fork.

Layer sausage on another baking sheet. Roast in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool before slicing.

Cook pasta according to package directions, drain and set aside.

In a large skillet, add remaining tablespoon of olive oil. Add chickpeas and arugula to the pan. Cook over medium heat until chickpeas are heated through and arugula is wilted. Add arugula mixture to the crushed tomato bowl with cooked pasta and lemon juice. Gently toss to combine.

Evenly divide roasted tomato pasta and sliced sausage between meal prep containers. Top with Parmesan cheese.

Nutrition Information

Amount Per Serving: Calories: 475, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 24mg, Sodium: 500mg, Carbohydrates: 70g, Dietary Fiber: 14g, Total Sugars: 9g, Protein: 22g


Ranch Chicken Stuffed Peppers

Makes 6 servings

Ingredients

6 large green bell peppers, tops removed and seeds removed

6 large boneless, skinless chicken breasts

1 cup water

2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

1/2 cup Frank’s Red Hot

4 stalks celery, diced

1/2 yellow onion, diced

1 can (14.5oz) diced tomatoes, drained 

1 package (8oz) low fat cream cheese

1 package (8oz) Uncle Ben’s Precooked Wild Rice

 

Instructions

Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an Instant Pot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well! Evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g


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Last Week's Menu - August 12

 
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Blueberry Peach Smoothies

Makes 1 serving

Ingredients

 1/3 cup frozen blueberries

1/2 frozen banana

4 frozen peach slices

1 tablespoon hemp seeds

1 scoop vanilla protein powder

1 handful baby spinach

1 cup unsweetened coconut milk

Instructions

Add all ingredients except coconut milk to a small Ziplock bag or a one pint mason jar. Freeze until ready to make. To make the smoothie, dump frozen contents into a blender. Add coconut milk to the blender and blend until smooth. Add more coconut milk as needed to thin.

Nutrition Information

Amount Per Serving: Calories: 264, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 80mg, Carbohydrates: 30g, Dietary Fiber: 6g, Total Sugars: 18g, Protein: 13g


Mushroom Swiss Egg Casserole

Makes 4 servings

Ingredients

2 cups baby bella mushrooms, sliced

1 cup swiss cheese, shredded

3 eggs

1 (16oz) container egg whites

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

Salt and pepper to taste

 

Instructions  

Heat the oven to 400 degrees. In a large bowl, whisk all ingredients together. Pour into a lightly greased 8 x 8 baking dish. Bake for 25-30 minutes or until the top is lightly browned and the center is no longer jiggly. Remove and allow to cool before slicing into four pieces.

Nutrition Information

Amount Per Serving: Calories: 273, Total Fat: 14g, Saturated Fat: 7g, Cholesterol: 170mg, Sodium: 300mg, Carbohydrates: 7g, Dietary Fiber: 1g, Total Sugars: 1g, Protein: 34g


Strawberry Pistachio Salad

Makes 4 servings

Ingredients

2 cans (14.5 oz each) cannellini beans, drained and rinsed

1 cup quick barley, cooked according to package directions and cooled

1 pint strawberries, sliced and tops discarded 

1 English cucumber, diced

1 red onion, thinly sliced

12 cups baby spring mix

6 tablespoons roasted pistachios

6 tablespoons balsamic vinaigrette

 

Instructions

In a large bowl, combine the beans, cooked and cooled barley, strawberries, onion and cucumber. Gently stir to combine. Evenly divide spring mix between meal prep containers and keep greens on one side. Add the strawberry bean mixture to the other side of the container. Keeping them separate will ensure the strawberry juice doesn’t wilt the greens! Sprinkle each container with roasted pistachios and store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 299 Total Fat: 3g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 300mg, Carbohydrates: 50g, Dietary Fiber: 17g, Total Sugars: 9g, Protein: 15g


Chana Masala with Rice

Makes 4 servings

Ingredients

1 cup basmati or long grain white rice, rinsed and drained 

2 cups water

4 cloves of garlic

1 yellow onion, roughly chopped

1/2-inch piece of ginger root, peeled

2 (14.5 oz each) can diced tomatoes

2 tablespoons tahini

1 tablespoon garam masala

1 tablespoon turmeric powder

1 teaspoon ground cumin

2 (14.5oz each) can chickpeas, drained and rinsed

2 tablespoons lemon juice

1/3 cup fresh cilantro, chopped

Salt and pepper to taste

 

Instructions

In a medium pot, add rice and water. Bring to a boil, then reduce heat to a simmer. Partially cover the pot with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove and allow to cool, then divide between meal prep containers.

In a small food processor, add garlic, onion and ginger. Pulse until a paste forms. Add onion paste to a large skillet and cook over medium low heat until fragrant. Add all remaining ingredients except cilantro. Simmer on low for 15-20 minutes. Evenly divide between meal prep containers with rice and sprinkle each container with fresh cilantro.

Nutrition Information

Amount Per Serving: Calories: 369, Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 400mg, Carbohydrates: 63g, Dietary Fiber: 8g, Total Sugars: 4g, Protein: 12g


Roasted Tomato Pasta

Makes 6 servings

Ingredients

4 Italian turkey sausages

2 pounds medium plum tomatoes

2 (14.5 oz) cans of chickpeas, drained and rinsed

2 cloves garlic, minced

2 tablespoons olive oil

4 cups arugula

1 tablespoon Mrs. Dash’s Italian seasoning

1/2 teaspoon red pepper flakes

1 tablespoon lemon juice

6 cups whole wheat rigatoni pasta, cooked according to package directions

6 tablespoons Parmesan cheese

Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Cut the tomatoes in half lengthwise and evenly layer face down on a foil lined baking sheet. Mix together the garlic, Italian seasoning, red pepper flakes and 1 tablespoon olive oil. Pour oil mixture evenly over tomatoes. Roast until soft and lightly browned, about 30 minutes. Gently crush the roasted tomatoes in a large bowl with a fork.

Layer sausage on another baking sheet. Roast in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool before slicing.

Cook pasta according to package directions, drain and set aside.

In a large skillet, add remaining tablespoon of olive oil. Add chickpeas and arugula to the pan. Cook over medium heat until chickpeas are heated through and arugula is wilted. Add arugula mixture to the crushed tomato bowl with cooked pasta and lemon juice. Gently toss to combine.

Evenly divide roasted tomato pasta and sliced sausage between meal prep containers. Top with Parmesan cheese.

Nutrition Information

Amount Per Serving: Calories: 475, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 24mg, Sodium: 500mg, Carbohydrates: 70g, Dietary Fiber: 14g, Total Sugars: 9g, Protein: 22g


Ranch Chicken Stuffed Peppers

Makes 6 servings

Ingredients

6 large green bell peppers, tops removed and seeds removed

6 large boneless, skinless chicken breasts

1 cup water

2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

1/2 cup Frank’s Red Hot

4 stalks celery, diced

1/2 yellow onion, diced

1 can (14.5oz) diced tomatoes, drained 

1 package (8oz) low fat cream cheese

1 package (8oz) Uncle Ben’s Precooked Wild Rice

 

Instructions

Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an Instant Pot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well! Evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g


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