Last Week's Power Hour Menu - April 22nd

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Spicy Crustless Quiche 

Makes 6 Servings


-       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


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

Tahini Chicken Bowls

Makes 6 servings 


-       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

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


-       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


-       6 tablespoons shredded cheddar cheese

-       6 tablespoons tortillas strips


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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