Last Week's Menu - June 10th

 
June 10th Menu.png

Berry Cobbler

Makes 6 servings

Ingredients

-       2 1/2 cups rolled oats

-       1 tablespoon chia seeds

-       1 teaspoon baking powder

-       1/4 teaspoon salt

-       1 teaspoon cinnamon

-       1 teaspoon vanilla extract

-       1 egg

-       1/3 cup maple syrup

-       2 1/4 cups coconut milk

-       1 tablespoon melted coconut oil or olive oil

-       1 1/2 cups fresh mixed raspberries and blueberries

-       1/4 cup chopped pecans

-       3 cups plain Greek yogurt for serving

Instructions

Heat oven to 400 degrees. Grease an 8- or 9-inch square baking dish with a little olive oil.

In a large bowl, mix together oats, chia seeds, baking powder, salt and cinnamon. Add all remaining ingredients except Greek yogurt and stir thoroughly. Pour into the baking dish.

Bake for 25-30 minutes or until top is brown and the cobbler is only slightly jiggly. Cool completely then cut into 6 portions. Scoop into meal prep containers and top with Greek yogurt. Alternatively, you can keep the yogurt on the side and heat the cobbler up before adding Greek yogurt.

Nutrition Information

Amount Per Serving: Calories: 345, Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 36mg, Sodium: 250mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 15g, Protein: 18.


Egg White and Tomato Scramble

Makes 4 Servings

Ingredients

-       1 (16 oz) carton egg whites

-       3 eggs

-       1 cup cherry tomatoes

-       1 cup white mushrooms, sliced 

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

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

In a large skillet, add all ingredients and cook and stir over medium low heat until eggs are set. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving: Calories: 189, Total Fat: 6.9g, Saturated Fat: 1.5g, Cholesterol: 125mg, Sodium: 409mg, Carbohydrates: 3.8g, Dietary Fiber: 0.7g, Total Sugars: 2.9g, Protein: 27.7g


Spicy Chicken Pita Pockets with Cucumber Sauce

Makes 4 servings

Ingredients

-       4 large boneless, skinless chicken breasts

-       1/2 cup Franks Hot Sauce

Toppings:

-       2 cups shredded iceberg lettuce

-       1/2 red onion, thinly sliced

-       1 cup cherry tomatoes, sliced in half

-       1 cup Tzatziki sauce

-       4 large pita breads, sliced in half

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet, evenly layer chicken breasts and drizzle with the hot sauce. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool, then cut into bite sized pieces.

Portion chicken into meal prep containers and store toppings and pita on the side. Can heat up the chicken if you would like or this meal can be eaten cold.

Nutrition Information

Amount Per Serving: Calories: 352 Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 155mg, Sodium: 750mg, Carbohydrates: 17g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 51g


Vegetarian Taco Bowls

Makes 6 servings

Ingredients

For the rice:

-       2 cups white rice, rinsed and drained

-       4 cups water

For the veggies:

-       1 green bell pepper, cut into strips

-       2 red bell pepper, cut into strips

-       1 yellow onion, thinly sliced

-       1 tablespoon olive oil

-       Salt and pepper to taste

For the meat:

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

-       1 bag (10 oz) Boca Veggie Crumbles OR 1 pound lean ground beef

-       1/2 tablespoon chili powder

-       1 teaspoon ground cumin

Toppings:

-       6 mini Wholly Guacamole packs

-       6 tablespoons salsa

-       Salt and pepper to taste 

Instructions

Heat oven to 400 degrees.

For the rice: Place rice and water in a medium pot. Bring to a boil, then reduce heat to a simmer and partially cover. Simmer for 15 minutes or until the water is absorbed into the rice. Remove from the heat and allow to cool.

For the veggies: Evenly layer all veggies on a large rimmed baking sheet. Drizzle with olive oil. Roast for 25 minutes. Remove and allow to cool.

For the meat: In a large skillet, heat black beans, veggie crumbles, chili powder and ground cumin. Cook and stir until veggie crumbles are hot and beans have softened. Remove from heat and allow to cool.

 Evenly divide rice, veggies and meat between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving: Calories: 279 Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 272mg, Carbohydrates: 46g, Dietary Fiber: 14g, Total Sugars: 4g, Protein: 21g


Easy Chicken Stir-Fry

Makes 6 servings

Ingredients

-       2 cups brown rice

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups frozen vegetable stir-fry mix

-       1 teaspoon powdered ginger

-       1 teaspoon powdered garlic

-       6 tablespoons low sodium soy sauce

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place brown rice in a medium pot and add water. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 20 minutes or until water is absorbed. Remove from stove and allow to cool.

Place chicken on a large rimmed baking sheet. Season with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and slice into bite sized pieces.

In a large skillet, add frozen stir-fry mix, ginger and garlic powder. Add a drizzle of olive oil. Cook and stir over medium heat until vegetables are heated through.

Portion vegetables into containers based on serving needs with cooked rice and sliced chicken, drizzle each container with soy sauce.

 

Nutrition Information

Amount Per Serving: Calories: 507, Total Fat: 12.7g, Saturated Fat: 3.1g, Cholesterol: 104mg, Sodium: 718mg, Carbohydrates: 54g, Dietary Fiber: 4.3g, Total Sugars: 3.3g, Protein: 40.5g


Dijon Pork Chops

Makes 4 Servings

Ingredients

-       2 large sweet potatoes, diced

-       4 cups Brussels sprouts, trimmed

-       2 tablespoons balsamic vinegar

-       1 tablespoon olive oil

-       4 pork chops

-       2 tablespoons Dijon mustard

-       1 tablespoon honey

-       1 teaspoon dried thyme

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Evenly layer sweet potatoes on one side of the sheet pan and brussels sprouts on the other. Drizzle with olive oil, salt, pepper and balsamic vinegar. Roast for 25-30 minutes or until potatoes are tender.

Place pork chops on a large rimmed baking sheet. Mix together honey, Dijon mustard and thyme. Evenly divide mustard mixture on top of each pork chop and sprinkle with salt and pepper. Roast in the oven for 20 to 25 minutes (depending on the thickness of the pork chop) or until pork reaches 145 degrees internal temperature. Remove and allow to cool.

Evenly divide all cooked ingredients between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 524, Total Fat: 24.3g, Saturated Fat: 8.1g, Cholesterol: 69mg, Sodium: 181mg, Carbohydrates: 54.8g, Dietary Fiber: 9.8g, Total Sugars: 7.1g, Protein: 23.7g


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