Last Week's Menu - June 3rd

 
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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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