Last Week's Menu - June 17th

 
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Blueberry Pie Parfaits

Makes 6 servings

Ingredients

-       6 Okios Triple Zero Mixed Berry

-       6 cups Fage 0% Plain Greek Yogurt

-       6 tablespoons blueberry preserves

-       2 cups fresh blueberries

-       6 tablespoons Bran Buds

Instructions

Evenly divide all ingredients in the order listed between meal prep containers. Keep bran buds on the side if you’d like them to be crunchy!

Nutrition Information

Amount Per Serving: Calories: 209, Total Fat: 0.4g, Saturated Fat: 0.1g, Cholesterol: 7mg, Sodium: 181mg, Carbohydrates: 35g, Dietary Fiber: 10g, Total Sugars: 21g, Protein: 20g.


Summer Green Smoothies

Makes 4 servings

Ingredients

-       1 banana, sliced and frozen

-       2 mini cucumbers, sliced and frozen 

-       3 tablespoons fresh lemon juice

-       3 cups fresh spinach

-       2 cups frozen mango chunks

-       1 cup coconut milk

-       4 scoops vanilla protein powder (Nutrition calculated using Ascent Native Fuel Whey Protein)

 

Instructions

Blend all ingredients together in a blender until smooth. Add more water or coconut milk as needed to reach your desired consistency.

Nutrition Information

Amount Per Serving: Calories: 207, Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 45mg, Sodium: 73mg, Carbohydrates: 23g, Dietary Fiber: 4g, Total Sugars: 14g, Protein: 27g


Quinoa and Sweet Potato Salad with Cashew Pesto

Makes 6 servings

Ingredients

For the salad:

-       2 cups quinoa, rinsed and drained

-       4 cups water

-       3 sweet potatoes, peeled and diced

-       1/2 tablespoon olive oil

-       2 cups baby kale

-       2 red bell peppers, diced

-       Salt and pepper to taste  

For the pesto:

-       2 tablespoons tahini

-       1/3 cup fresh lemon juice

- 1/2 cup raw, unsalted cashews (soaked in hot water for 10 min then drained)

-       2/3 cup packed fresh basil

-       1/2 cup packed fresh parsley, stems removed 

-       1 tablespoon pure maple syrup

-       1 teaspoon Dijon mustard

-       1 clove garlic, minced 

-       Salt and pepper to taste

 

Instructions

For the salad: Heat oven to 400 degrees. In a medium pot, stir together quinoa and water and bring to a boil. Reduce to a simmer and partially cover pot with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove and allow to cool.

Evenly layer diced sweet potatoes on a large rimmed baking sheet. Drizzle with a little olive oil and roast for 25 min or until tender. Allow to cool.

For the pesto: In a 4-cup food processor, place all dressing ingredients. Blend until pesto is thick. Add a little warm water, one tablespoon at a time until pesto is smooth and easily poured.

Assemble: In a large bowl, mix together sweet potatoes, diced red bell pepper, kale and pesto. Stir until well coated. Evenly divide cooked quinoa between meal prep containers and top with pesto coated sweet potato mixture.

Nutrition Information

Amount Per Serving: Calories: 413 Total Fat: 13g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 90mg, Carbohydrates: 63g, Dietary Fiber: 9g, Total Sugars: 11g, Protein: 13g


Sheet Pan Gumbo

Makes 4 Servings

Ingredients

-       1 lb baby red potatoes, cut in half

-       1 medium red bell pepper, thinly sliced 

-       1 medium yellow bell pepper, thinly sliced 

-       1 medium yellow onion, thinly sliced

-       2 stalks celery, chopped 

-       13 ounces turkey kielbasa, thinly sliced

-       1 tablespoon olive oil

-       2 teaspoons Old Bay Seasoning

-       1 pint cherry tomatoes, halved

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Evenly layer all ingredients onto a large rimmed baking sheet. Drizzle with olive oil and season with Old Bay Seasoning. Roast in the oven for 25-30 minutes or until peppers are roasted and potatoes are fork tender. Portion into containers based on serving needs.

 

Nutrition Information

Amount Per Serving: Calories: 226, Total Fat: 7.8g, Saturated Fat: 1.0g, Cholesterol: 9mg, Sodium: 415mg, Carbohydrates: 32g, Dietary Fiber: 2.8g, Total Sugars: 5.1g, Protein: 9.6g


Ranch Chicken Stuffed Peppers

Makes 6 servings

Ingredients

-       6 large green bell peppers, tops removed and seeds removed

-       6 large boneless, skinless chicken breasts

-       1 cup water

-       2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

-       1/2 cup Franks Red Hot

-       4 stalks celery, diced

-       1/2 yellow onion, diced

-       1 can (14.5oz) diced tomatoes, drained 

-       1 package (8oz) low fat cream cheese

-       1 package (8oz) Uncle Ben’s Precooked Wild Rice

 

Instructions

Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an InstantPot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well!

Evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g


Hamburger Bowls with Sriracha Mayo

Makes 4 servings

Ingredients

-       1 pound ground turkey or lean ground beef 

-       1/2 yellow onion, diced

-       1 teaspoon olive oil

-       1 cup cherry tomatoes, sliced in half

-       1/3 cup dill pickle slices

-       1/2 cup shredded cheddar cheese

-       1 cup shredded iceberg lettuce

-       1 cup low fat mayo

-       1 tablespoon Sriracha

-       Salt and pepper to taste 

 

Instructions

In a large skillet, add olive oil, ground turkey and onion. Cook and stir until ground turkey is no longer pink. Evenly divide between storage containers.

In a small bowl, stir together mayo and Sriracha. Place a spoonful on top of each container. Sprinkle cheese, cherry tomatoes, pickles and lettuce over the top of each container.

Nutrition Information

Amount Per Serving: Calories: 343, Total Fat: 13g, Saturated Fat: 4g, Cholesterol: 149mg, Sodium: 843mg, Carbohydrates: 21g, Dietary Fiber: 1g, Total Sugars: 8g, Protein: 26g


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