Last Week's Menu - July 1st

 
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Egg and Cheese Breakfast Sandwich

Makes 4 servings

Ingredients

-       1 teaspoon olive oil

-       1 red bell pepper, core removed and sliced into rings

-       1 green bell pepper, core removed and sliced into rings

-       8 eggs

-       4 slices cheddar cheese

-       4 English muffins

-       Salt and pepper to taste

 

Instructions

In a large skillet, add olive oil and pepper rings. Cook over medium heat and stir for 2-3 minutes until pepper rings just begin to soften. Remove from the pan and evenly divide between meal prep containers.

Add eggs to the same skillet and cook and stir over medium low heat until eggs are scrambled and set. Evenly divide between the meal prep containers with the pepper rings. Store cheese slices and muffins on the side.

To eat, split and toast English muffins. Heat eggs and peppers in the microwave until hot. Place eggs and pepper rings on the English muffins and add a slice of cheddar cheese.

Nutrition Information

Amount Per Serving: Calories: 408, Total Fat: 20g, Saturated Fat: 7g, Cholesterol: 300mg, Sodium: 430mg, Carbohydrates: 31g, Dietary Fiber: 3g, Total Sugars: 4g, Protein: 24g.


Cinnamon Sugar Bulgur Breakfast Bowls

Makes 6 servings

Ingredients

-       6 cups unsweetened coconut milk

-       1 tablespoon ground cinnamon

-       1 teaspoon vanilla extract

-       3 cups bulgur

-       6 tablespoons brown sugar

-       6 tablespoons pecans

-       1 cup dried apricots, chopped

 

Instructions

In a large pot, add coconut milk, cinnamon and vanilla. Bring to a boil then add bulgur and stir. Reduce heat to a low simmer and stir frequently for 15 minutes or until the bulgur is tender. Evenly divide between meal prep containers. Add brown sugar, pecans and apricots on top of each serving. When reheating this recipe, you may need to add a little coconut milk to help thin the bulgur a bit!

Nutrition Information

Amount Per Serving: Calories: 161, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 46mg, Carbohydrates: 26g, Dietary Fiber: 6g, Total Sugars: 7g, Protein: 5g


Cauliflower Power Bowls with Quinoa

Makes 4 servings

Ingredients

-       1 cup quinoa, rinsed and drained

-       2 cups water

-       1 tablespoon olive oil

-       1 leek (white parts only), finely chopped

-       1 head cauliflower, broken into florets

-       1 cup corn, frozen

-       1 cup frozen okra pieces   

-       3 tomatoes, diced

-       2 tablespoons lemon juice

-       1 teaspoon onion powder

-       3 cloves garlic, minced

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

-       1 tablespoon Cajun seasoning

-       Hot sauce for serving

-       Salt and pepper to taste

 

Instructions

In a small pot, add quinoa and water. Bring to a boil, then reduce to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove from heat and cover. Allow to cool, then evenly divide between meal prep containers.

In your biggest skillet (may even need to use two), add olive oil, leeks, cauliflower, corn and okra. Cook over medium heat and stir occasionally. Once the leeks are translucent, add tomatoes, lemon juice, onion powder, garlic, kidney beans and Cajun seasoning. Cook for an addition 2-3 minutes. Evenly divide between meal prep containers with quinoa. Top with hot sauce.

Nutrition Information

Amount Per Serving: Calories: 400 Total Fat: 8g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 520mg, Carbohydrates: 73g, Dietary Fiber: 15g, Total Sugars: 8g, Protein: 20g


Strawberry Chicken Salad

Makes 6 servings

Ingredients

-       1/2 tablespoon olive oil

-       6 boneless, skinless chicken breasts

-       1 pint strawberries, sliced and tops discarded 

-       12 cups baby spring mix

-       6 tablespoons gorgonzola cheese crumbles

-       1 English cucumber, diced

-       1 bunch green onion, sliced

-       6 tablespoons balsamic vinaigrette

 

Instructions

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

Evenly divide baby spring mix, strawberries, cheese, cucumber and green onion between meal prep containers. Top with cooked and sliced chicken. Store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 86mg, Sodium: 314mg, Carbohydrates: 10g, Dietary Fiber: 2g, Total Sugars: 6g, Protein: 29g


Stuffed Cabbage Rolls

Makes 6 servings

Ingredients

-       1 cup long grain white rice

-       2 cups water

-       1 teaspoon olive oil

-       1 medium head cabbage (3 pounds), leaves separated

-       1 pound ground bison or Boca Veggie Crumbles

-       1 yellow onion, diced

-       2 cloves garlic, minced 

-       1 can (32oz) tomato sauce, divided

-       1 tablespoon dried parsley flakes

-       2 teaspoons dried dill

-       1 teaspoon ground savory

-       1 can (14.5 oz) diced tomatoes, drained

-       Salt and pepper to taste

 

Instructions

*If making this meal to eat right away, heat oven to 400 degrees and bring a large pot of water to a boil. Add cabbage leaves to the hot water and allow to boil for 1-2 minutes until they just start to wilt. Carefully remove from the hot water and set aside to cool. If you are meal prepping this, then skip as microwaving the cabbage rolls will be enough to soften cabbage*

In a small pot, add water and rice. Bring to a boil, then reduce heat to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove from heat and cover.

In a large skillet, add olive oil and ground bison or veggie crumbles and onion. Cook until bison is no longer pink or veggie crumbles are hot. Drain excess fat and add the garlic, half the tomato sauce, parsley, dill, savory and diced tomatoes. Cook and stir for one to two minutes. Add cooked rice and stir.

Scoop filling by 3/4 – 1 cup into cabbage leaves. Roll cabbage around filling then place into meal prep containers (these will look messy!!). Drizzle remaining tomato sauce over the top.

*If eating right away then scoop filling by 3/4 -1 cup into the boiled cabbage leaves. Roll around the filling then place in a 9x13in baking dish. Drizzle with tomato sauce and bake uncovered for 25-30 min.*

 

Nutrition Information

Amount Per Serving: Calories: 322, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 33mg, Sodium: 560mg, Carbohydrates: 42g, Dietary Fiber: 9g, Total Sugars: 15g, Protein: 22g


Southwest Stuffed Sweet Potatoes

Makes 4 Servings

Ingredients

-       2 medium sweet potatoes

-       1 tablespoon olive oil

-       1 red bell pepper, diced 

-       1/2 yellow onion, diced 

-       1 can (14.5 oz) black beans, rinsed and drained 

-       1 teaspoon smoked paprika 

-       1 teaspoon dried oregano 

-       1/2 teaspoon dried cumin

-       1/2 pound ground turkey

-       Salt and pepper to taste

-       Shredded cheddar cheese and hot sauce optional

 

Instructions

Preheat oven to 400 degrees. Wash sweet potatoes and poke them all over with a fork. Place on a baking sheet and bake for 45 minutes to 1 hour or until a fork slides in easily. Remove from oven and set aside. Once cool, cut in half and add one half to each meal prep container.

In a large skillet add one tablespoon olive oil and ground turkey. Cook over medium heat until no longer pink. Add in pepper, onion, beans and spices. Stir and cook until peppers are crisp tender. Evenly divide turkey pepper mixture over the baked and halved sweet potatoes. Top with shredded cheddar cheese and hot sauce if desired.

 

Nutrition Information

Amount Per Serving: Calories: 332, Total Fat: 13.8g, Saturated Fat: 2.1g, Cholesterol: 58mg, Sodium: 656mg, Carbohydrates: 36.2g, Dietary Fiber: 6.2g, Total Sugars: 2.6g, Protein: 19.3g


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