Last Week's Menu - May 20th

 
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Banana Bread Bites 

Makes 12 bites 

Ingredients

-       2 ripe bananas

-       1 cup rolled oats

-       1 cup unsweetened coconut flakes

-       1/4 cup chopped walnuts or pecans

-       2 tablespoons mini chocolate chips

-       1 teaspoon cinnamon

-       1 teaspoon vanilla

-       Pinch of salt

Instructions 

Heat oven to 400 degrees. Mix all dry ingredients as well as vanilla in a large bowl. In a separate bowl, smash bananas with a fork until a paste forms. Mix bananas into dry oat mixture until well combined. Using a tablespoon, form balls and place on a large rimmed baking sheet covered with parchment paper, baking mat or coated with a non-stick cooking spray. Bake for 10-15 mins until firm. Cool and store in the fridge.

Nutrition Information

Amount Per Serving (per one bite): Calories: 85, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 10mg, Carbohydrates: 11g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 2g


Ham and Cheese Breakfast Sandwiches

Makes 4 servings

Ingredients

-       1 teaspoon olive oil

-       4 eggs

-       1/2 cup shredded cheddar cheese

-       1/2 pound sliced deli ham

-       1 bag whole wheat pita bread

Instructions

In a large skillet, add olive oil and eggs. Stir and cook over medium heat until set. Evenly divide between meal prep containers. Evenly divide cheese between eggs as well. Evenly divide ham between containers and store 1/2 pita on the side with each serving. To eat, microwave eggs cheese and ham for about 2 minutes and fill pita.

Nutrition Information

Amount Per Serving: Calories: 232 Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 221mg, Sodium: 734mg, Carbohydrates: 9g, Dietary Fiber: 1g, Total Sugars: 0g, Protein: 19g


Sausage Breakfast Skillet

Makes 6 servings

Ingredients

-       2 pounds bulk pork breakfast sausage (without casing)

-       1 pound frozen country style shredded hash browns

-       1 head of kale, stems removed and leaves roughly chopped

-       Salt and pepper to taste

Instructions

In a large skillet, add sausage and cook over medium heat until almost browned. Blot out some of the extra fat with a paper towel and add in frozen shredded potatoes and cook until sausage is fully cooked and potatoes are slightly brown. Add in kale and cook and stir just until kale begins to wilt. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving: Calories: 430 Total Fat: 27g, Saturated Fat: 9g, Cholesterol: 107mg, Sodium: 786mg, Carbohydrates: 13g, Dietary Fiber: 3g, Total Sugars: 2g, Protein: 34g


Quinoa Tabbouleh with Chicken

Makes 6 servings

Ingredients

-       2 cups quinoa, uncooked

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       1 tablespoon dried oregano

-       1 English cucumber, diced

-       2 cups cherry tomatoes, sliced in half

-       1/3 cup fresh parsley, finely chopped

-       1/4 cup lime juice

-       1/4 cup lemon juice

-       1/2 cup dried cranberries

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet evenly layer chicken breasts. Drizzle with olive oil and sprinkle with dried oregano. Bake for 15-20 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool. Slice into bite sized pieces.

Place quinoa and water in a medium pot. Bring to a boil, then reduce to a simmer and partially cover with a lid. Cook for about 15 minutes or until water is absorbed. Remove from heat and allow to cool.

In a large bowl, stir together cucumber, tomatoes, parsley, lemon and lime juice and cranberries. Add quinoa once cooled and stir together. Evenly divide between meal prep containers. Add sliced chicken on top.

Nutrition Information

Amount Per Serving: Calories: 421 Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 80mg, Sodium: 116mg, Carbohydrates: 45g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 44g


“Taco Bell” Tacos

Makes 4 servings

Ingredients

-       1 pound lean ground beef

-       2 tablespoons taco seasoning

-       1 tablespoon olive oil

-       Salt and pepper to taste

Toppings:

-       4 cups shredded iceberg lettuce

-       4 tablespoons chunky salsa

-       4 tablespoons Taco Bell hot sauce (I like mild or fire)

-       4 tablespoons shredded cheddar cheese 

-       8 small whole wheat tortillas (taco size)

Instructions

In a large skillet, cook ground beef over medium heat with olive oil and taco seasoning until no longer pink. Evenly divide between meal prep containers.

Store all toppings on the side in small dressing cups or small Ziplock bags. Keep tortillas on the side.

Nutrition Information

Amount Per Serving (includes all toppings): Calories: 362 Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 28mg, Sodium: 690mg, Carbohydrates: 53g, Dietary Fiber: 8g, Total Sugars: 9g, Protein: 16g


Chicken Tikka

Makes 6 servings

Chicken Tikka Ingredients:

-       2 pounds boneless, skinless chicken breasts

-       1 can (14.5oz) crushed tomatoes

-       1 tablespoon tomato paste

-       1 yellow onion, diced

-       2 cloves garlic, minced

-       1 teaspoon ground ginger

-       1 tablespoon garam masala

-       1/2 cup water or chicken broth

-       1/2 cup plain Greek yogurt (added at the end)

-       Salt and pepper to taste

Rice Ingredients:

-       2 cups long grain white rice

-       4 cups water

Vegetables Ingredients:

-       3 green bell peppers, cut into strips

-       2 red bell peppers, cut into strips

-       1 small head cauliflower, broken into florets

-       1 tablespoon olive oil

-       Salt and pepper to taste

Chicken Tikka Instructions:

Add all ingredients EXCEPT the Greek yogurt to a slow cooker. Cover and set on low and cook for 4-6 hours or until chicken reaches an internal temperature of 165 degrees. Turn off slow cooker and stir in Greek yogurt. Evenly divide between meal prep containers.

Rice Instructions:

Place rice and water in a medium pot. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 15 minutes or until water is absorbed. Remove and allow to cool. Evenly divide between meal prep containers with chicken tikka.

Vegetables Instructions:

Heat oven to 400 degrees. Place all vegetables in an even layer on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes. Remove and allow to cool, then evenly divide between meal prep containers with chicken tikka and rice.

Nutrition Information

Amount Per Serving: Calories: 393 Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 74mg, Sodium: 420mg, Carbohydrates: 48g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 38g


Turkey Burgers with Garlicky Broccoli

Makes 4 servings

Turkey Burger Ingredients:

-       1 pound ground turkey

-       1 large egg, beaten

-       2 cloves garlic, minced

-       1 tablespoon Worcestershire sauce

-       2 tablespoons fresh parsley, finely chopped

Topping Ingredients:

-       4 whole wheat hamburger buns

-       Ketchup

-       Mustard

-       Pickles

-       1 large tomato, sliced

Broccoli Ingredients:

-       2 large heads broccoli (about 4-5 cups)

-       1/2 tablespoon garlic powder

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions:

Heat oven to 400 degrees.

Turkey Burger Instructions:

In a large bowl, mix together ground turkey, egg, garlic, Worcestershire and parsley. Form into four hamburger patties. In a large skillet add a drizzle of olive oil and heat over medium-high heat. Add turkey burgers and cook until golden and cooked through, about five minutes per side. Evenly divide burgers between meal prep containers.

Broccoli Instructions:

Arrange broccoli florets in an even layer on a large rimmed baking sheet. Drizzle with olive oil and garlic powder. Roast in the oven for 25 minutes. Remove and allow to cool. Evenly divide between meal prep containers.

Toppings Instructions:

Store all toppings on the side until ready to eat.

Nutrition Information

Amount Per Serving: Calories: 325 Total Fat: 15g, Saturated Fat: 3g, Cholesterol: 124mg, Sodium: 317mg, Carbohydrates: 26g, Dietary Fiber: 8g, Total Sugars: 4g, Protein: 28g


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