Last Week's Menu - April 22nd

 
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Spicy Crustless Quiche 

Makes 6 Servings

Ingredients

-       3 eggs

-       1 (16oz) carton egg whites

-       1 orange bell pepper, diced

-       1 can (14.5oz) diced tomatoes, drained

-       1 teaspoon red pepper flakes

-       1/3 cup feta cheese

-       Olive oil for greasing pan

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Combine all ingredients in a large bowl. Pour mixture into a greased pie pan. Bake for 20-30 minutes or until center is no longer jiggly. Cool, then slice and portion into containers based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 121, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 100mg, Sodium: 236mg, Carbohydrates: 7g, Dietary Fiber: 1g, Total Sugars: 3g, Protein: 14g


Brownie Batter Overnight Oats

Makes 4 Servings

 Ingredients

-       2 cups unsweetened coconut milk

-       1 cup Triple Zero Vanilla Yogurt

-       3 tablespoons unsweetened cocoa powder

-       3 tablespoons honey

-       2 1/2 cups old fashioned oats

-       4 tablespoons walnut pieces

 Instructions

Combine all ingredients except walnuts in a large bowl. Stir well. Evenly divide oat mixture between meal prep bowls. Top each bowl with chopped walnuts. Refrigerate overnight before eating.

 Nutrition Information

Amount Per Serving: Calories: 343, Total Fat: 12g, Saturated Fat: 3g, Cholesterol: 1mg, Sodium: 46mg, Carbohydrates: 51g, Dietary Fiber: 10g, Total Sugars: 12g, Protein: 14g


Sloppy Joe’s with Coleslaw

Makes 4 Servings

 Sloppy Joe Ingredients

-       1 teaspoon olive oil

-       1 pound ground turkey

-       1 yellow onion, diced

-       1 green bell pepper, diced

-       2 cloves garlic, minced

-       1/2 cup sugar free ketchup

-       1 tablespoon honey

-       2 teaspoons Worcestershire sauce

-       1 teaspoon chili powder

-       1 teaspoon ground cumin

-       4 whole wheat buns

 Coleslaw Ingredients

-       1 bag broccoli slaw (12 oz)

-       1 cup low fat poppyseed dressing

 Instructions

In a large skillet, brown ground turkey with onion and olive oil until turkey is no longer pink. Add remaining sloppy Joe ingredients (except buns). Portion into containers based on serving needs.

 In a medium bowl, mix together broccoli slaw and dressing. Store separately from sloppy joe. Store buns on the side. Eat sloppy Joe’s with coleslaw on top or on the side!!

 Nutrition Information

Amount Per Serving (includes buns): Calories: 413, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 80mg, Sodium: 963mg, Carbohydrates: 53g, Dietary Fiber: 6g, Total Sugars: 19g, Protein: 29g


Pea and Bacon Pasta Salad

Makes 4 Servings

 Salad Ingredients

-       1 pound farfalle (bowtie) pasta, cooked according to package directions

-       1 (10 oz) bag frozen peas, thawed

-       1/4 cup finely chopped red onion

-       1 bunch asparagus, finely chopped

-       1 red bell pepper, diced

-       1 green bell pepper, diced

-       6 slices chicken or turkey bacon

-       Salt and pepper to taste

 Dressing Ingredients

-       1 tablespoon Worcestershire sauce

-       6 tablespoons light mayo

-       1 tablespoon Dijon mustard

-       1/2 tablespoon honey

-       Salt and pepper to taste

 Instructions

Heat oven to 400 degrees. Place bacon on a parchment or foil lined baking sheet. Bake in the oven for 16-20 minutes or until bacon is golden and crispy. Remove from the oven and place on a paper towel lined plate. Cool and crumble.

In a large bowl, mix together cooked and cooled pasta, onion, pepper, asparagus, peas and bacon.

Mix together Worcestershire, mayo, mustard and honey in a small bowl. Pour dressing into bowl with pasta. Stir to combine. Portion into containers based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 389, Total Fat: 11g, Saturated Fat: 2g, Cholesterol: 30mg, Sodium: 809mg, Carbohydrates: 60g, Dietary Fiber: 9g, Total Sugars: 11g, Protein: 18g


Tahini Chicken Bowls

Makes 6 servings

Ingredients

-       6 boneless, skinless chicken breasts

-       1/2 tablespoon dried oregano

-       1 tablespoon olive oil

 Cucumber Salad Ingredients

-       1 large cucumber, diced

-       3 cups cherry tomatoes, sliced in half

-       1 can (14.5oz) pitted black olives, drained

-       1/2 red onion, diced

-       2 tablespoons fresh parsley, minced

-       Salt and pepper to taste

 Tahini Sauce Ingredients

-       1/3 cup tahini

-       1 teaspoon dried oregano

-       1/2 teaspoon ground cumin

-       1/2 lime, juiced

-       2 teaspoons honey

-       1 tablespoon balsamic vinegar

-       2 tablespoons warm water (plus more as needed to thin)

-       Salt and pepper to taste

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

Mix cucumber salad ingredients together in a large bowl. Portion into meal prep containers.

Mix together tahini sauce ingredients in a small bowl. Add warm water as needed to thin the sauce.

Portion tahini sauce and cooked chicken into containers with cucumber salad based on serving needs.

 Nutrition Information

Amount Per Serving: Calories: 396, Total Fat: 22g, Saturated Fat: 5g, Cholesterol: 78mg, Sodium: 392mg, Carbohydrates: 13g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 35g


Spicy Potato, Black Bean and Chorizo Soup

Makes 6 Servings

 Ingredients

-       1 pound chorizo sausage (casings removed) or ground turkey (less spicy option)

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

-       5 cups water

-       1 yellow onion, diced

-       1 cup mild salsa

-       1 pound baby red potatoes, quartered

-       2 cloves garlic, minced

-       1 tablespoon dried oregano

-       Salt and pepper to taste

 Toppings:

-       6 tablespoons shredded cheddar cheese

-       6 tablespoons tortillas strips

 Instructions

In a large skillet, brown chorizo or ground turkey until fully cooked. Remove excess fat. Place all remaining ingredients (except toppings) in a slow cooker. Cover and cook on low for 2-4 hours.

 Nutrition Information

Amount Per Serving: Calories: 395, Total Fat: 16g, Saturated Fat: 6g, Cholesterol: 46mg, Sodium: 846mg, Carbohydrates: 43g, Dietary Fiber: 9g, Total Sugars: 5g, Protein: 19g


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