Last Week's Menu - May 6th

 
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Herbed Pork and Kale Salad

Makes 4 servings

 Ingredients

-       1 pound pork tenderloin OR 4 pork chops OR one rotisserie chicken

-       1 tablespoon olive oil

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

-       8 cups baby spinach

-       3 cups kale

-       2 cups seedless red grapes, halved

-       4 tablespoons Bolthouse Farms Raspberry Merlot Dressing

-       4 tablespoons crumbled feta cheese

-       4 tablespoons sunflower seeds


Instructions

Heat oven to 400 degrees. Place pork tenderloin on a large rimmed baking sheet and drizzle with olive oil, salt, pepper and Mrs. Dash’s Garlic and Herb Seasoning. Roast in the oven for 25-30 minutes for the pork tenderloin and 15 to 20 minutes for the pork chops. Cook until pork reaches an internal temperature of 150 degrees. Remove and allow to cool. Thinly slice. Skip this step if using a rotisserie chicken.

In a large bowl, add all remaining salad ingredients (except dressing) and toss to combine. Evenly divide between meal prep containers and top with pork. Store dressing on the side.

Nutrition Information (based on pork tenderloin)

Amount Per Serving: Calories: 373, Total Fat: 11.8g, Saturated Fat: 3.8g, Cholesterol: 119mg, Sodium: 240mg, Carbohydrates: 24.3g, Dietary Fiber: 2.7g, Total Sugars: 20.7g, Protein: 44.1g


Pineapple Meatballs with Cauliflower and Sweet Potatoes

Makes 6 servings

Meatball Ingredients

-       2 pounds ground turkey

-       2 eggs

-       1 teaspoon onion powder

-       1 teaspoon garlic powder

-       1 large pineapple, diced OR two cans (20 oz) diced pineapple, drained

-       2 cups sugar free BBQ sauce

-       Salt and pepper to taste 

 Sweet Potatoes and Cauliflower Ingredients

-       2 large sweet potatoes, peeled and sliced in 1/4 inch thick rounds

-       1 large head cauliflower, broken into florets

-       2 tablespoons olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

Meatball Instructions

Mix together turkey, eggs, onion powder and garlic powder. Using a cookie dough baller or tablespoon, portion into balls and roll. Place on a baking sheet. Bake in the oven for 15-20 minutes or until the internal temperature of the meatballs reaches 165 degrees. Remove and portion into meal prep container with BBQ sauce and pineapple.

Sweet Potatoes and Cauliflower Instructions

On two separate large rimmed baking sheets. Evenly layer cauliflower and sweet potato rounds. Drizzle with olive oil and salt and pepper. Roast in the oven for 15-20 minutes or until cauliflower is crisp tender and sweet potatoes are soft.

Evenly divide between container with meatballs.

Nutrition Information

Amount Per Serving: Calories: 463 Total Fat: 21g, Saturated Fat: 5g, Cholesterol: 166mg, Sodium: 700mg, Carbohydrates: 35g, Dietary Fiber: 5g, Total Sugars: 15g, Protein: 35g


Spring Chicken and Vegetable Stew

Makes 6 servings

Ingredients

-       1 bag (16 oz) classic mixed vegetables, thawed slightly

-       1/2 cup fresh parsley, chopped

-       1 yellow onion, diced

-       2 pounds boneless skinless chicken breasts, sliced into bite sized pieces

-       1/4 tsp mild curry powder

-       1/4 tsp cinnamon

-       1 teaspoon dried thyme

-       2 tablespoons tomato paste

-       3 cups no salt added chicken broth

-       1 bag (1.5 pounds) baby red potatoes, sliced in half

-       3 tablespoons  lemon juice

-       Salt and pepper to taste

Instructions

In a large slow cooker. Add all ingredients. Cover and cook on low for four hours or on high for two. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving : Calories: 288, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 617mg, Carbohydrates: 33g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 33g


Bison Enchiladas

Makes 4 servings (2 enchiladas per serving)

Ingredients

-       1 pound ground bison

-       1 tablespoon chili powder

-       1 teaspoon garlic powder

-       1 yellow onion, diced

-       1 green bell pepper, diced

-       2 cups baby spinach

-       8 large whole grain wraps

-       1 (12 oz.) can enchilada sauce

-       2 cups shredded 2% Mexican cheese, divided

-       1 cup chunky salsa

-       1 cup cherry tomatoes, sliced in half

-       1 cup shredded lettuce or finely shredded cabbage

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large skillet, cook the ground bison with chili powder, garlic powder, onion and green pepper. Cook until bison is no longer pink. Drain fat. Add spinach and stir.

Pour half the can of enchilada sauce into the skillet with the meat mixture. Stir.

Lay one wrap on a plate and fill with about 1/2 cup of the meat mixture. Sprinkle a little cheese on top. Roll tightly and place seam side down in a 13 X 9 inch baking dish. Pack them into the dish tightly!! Repeat until eight tortillas have been used.

Pour remaining enchilada sauce over the top and sprinkle with remaining cheese. Bake in the oven for 20 minutes until the cheese has melted.

Evenly divide between meal prep containers and top with salsa and chopped tomatoes. Store shredded lettuce in a small bag on the side to be added after enchiladas are reheated.

Nutrition Information

Amount Per Serving (for one enchilada): Calories: 303, Total Fat: 15g, Saturated Fat: 5g, Cholesterol: 40mg, Sodium: 800mg, Carbohydrates: 23g, Dietary Fiber: 10g, Total Sugars: 6g, Protein: 26g


Sausage Crustless Quiche 

Makes 4 servings (one serving is 2 slices)

Ingredients

 -       1 (16 oz) carton egg whites

-       6 eggs

-       1 cup cooked and crumbled turkey sausage (I like Jimmy Dean’s pre-cooked)

-       1/4 teaspoon garlic powder

-       Olive oil or coconut oil for greasing pie pan

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Lightly grease pie pan with coconut oil or olive oil. Mix all ingredients together and pour into pie pan. Bake for 20 minutes or until no longer jiggly. Cool and slice into 8 pieces.

Nutrition Information

Amount Per Serving: Calories: 172, Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 1mg, Sodium: 46g, Carbohydrates: 21g, Dietary Fiber: 7g, Total Sugars: 9g, Protein: 9g


Blueberry Cream Cheese Pancakes

Makes 6 servings

Ingredients

-       4 cups Kodiak Cakes Buttermilk Pancake Mix

-       1/2 teaspoon cinnamon

-       2 cups milk or coconut milk

-       1/2 teaspoon vanilla extract

-       4 eggs

-       2 cups fresh blueberries

-       1 (8 oz) package cream cheese

Instructions

Heat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper. In a large bowl mix together pancake mix, cinnamon, coconut milk, vanilla and eggs. Pour into prepared pan and evenly spread. Sprinkle fresh blueberries over the top and sprinkle with cubed cream cheese.

Bake in the oven for 15-20 minutes or until toothpick inserted in the center comes out clean. Cool to room temp. Slice into 6-8 squares and store int the refrigerator.

Nutrition Information

Amount Per Serving: Calories: 320, Total Fat: 19.7g, Saturated Fat: 10.9g, Cholesterol: 174mg, Sodium: 432mg, Carbohydrates: 23.3g, Dietary Fiber: 3.56g, Total Sugars: 6g, Protein: 13.6g


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