Last Week's Menu - July 15th

 
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Cucumber Cashew Chicken Salad

Makes 4 servings

Ingredients

-       3 chicken breasts

-       1 tablespoon olive oil

-       1/2 cup cashews, roughly chopped

-       1 red apple, diced

-       1/2 cucumber, diced

-       1/3 cup plain Greek yogurt

-       1 tablespoon Dijon mustard

-       Salt and pepper to taste

-       4 pita pockets or flatbread wraps 

 

 Instructions

Heat oven to 400 degrees. Place chicken breasts on a small rimmed sheet pan and drizzle 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 allow to cool, then shred or dice into bite sized pieces.

In a large bowl, combine all remaining ingredients except pita pockets or flatbreads and stir to combine. Portion chicken salad into meal prep containers and store pita pockets or flatbreads on the side.

Nutrition Information

Amount Per Serving: Calories: 339, Total Fat: 15g, Saturated Fat: 3g, Cholesterol: 53mg, Sodium: 300mg, Carbohydrates: 27g, Dietary Fiber: 2g, Total Sugars: 5g, Protein: 23g.


Pumpkin Chia Breakfast Bowls

Makes 6 servings

Ingredients

-       1/2 cup chia seeds

-       4 cups coconut milk

-       3 cups pumpkin purée

-       2 teaspoons pumpkin pie spice

-       2 teaspoons vanilla extract

-       3 tablespoons pure maple syrup

-       6 tablespoons coconut flakes

-       6 tablespoons granola

-       6 bananas

 

Instructions

In a large bowl, add chia seeds, coconut milk, pumpkin, pumpkin pie spice, vanilla and maple syrup. Whisk to combine. Evenly divide between meal prep containers. Store toppings on the side and slice bananas fresh before eating.

 

Nutrition Information:

Amount Per Serving: Calories: 339, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 42mg, Carbohydrates: 60g, Dietary Fiber: 14g, Total Sugars: 20g, Protein: 8g


Strawberry Coconut Shakes

Makes 1 serving

Ingredients

-       1 cup frozen strawberries

-       1 cup coconut milk

-       1 scoop vanilla protein powder

-       2 teaspoons honey

-       1 teaspoon vanilla extract

-       1 teaspoon ground flax seed

 

Instructions

Add all ingredients to a blender and blend until smooth. Add more coconut milk as needed to achieve desired consistency.

Nutrition Information

Amount Per Serving: Calories: 254 Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 20mg, Sodium: 42mg, Carbohydrates: 29g, Dietary Fiber: 4g, Total Sugars: 22g, Protein: 16g


Caribbean Quinoa Bowl

Makes 6 servings

Ingredients

-       1 cup quinoa, rinsed and drained

-       2 cups water

-       4 cups kale, stems removed and leaves chopped

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

-       1 teaspoon ground cumin

-       1 teaspoon chili powder

-       1 cup hot salsa

-       1 cup fresh pineapple, diced

-       1 cup corn

-       1 bunch green onions, sliced

-       2 avocados (to be sliced fresh before eating)

-       Salt and pepper to taste

 

Instructions

Add the quinoa and water to a medium pot, bring to a boil over medium-high heat, then reduce the heat to a simmer. Cover and cook until all the liquid is absorbed. Transfer cooked quinoa to a large mixing bowl.

Add the chopped kale, beans, cumin, chili powder, salsa, pineapple, and corn. Stir to combine.

Evenly divide between meal prep containers and top with green onions. Slice avocado fresh over quinoa bowl the morning you eat it or right before!

 

Nutrition Information

Amount Per Serving: Calories: 398, Total Fat: 11g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 382mg, Carbohydrates: 61g, Dietary Fiber: 17g, Total Sugars: 7g, Protein: 16g


Classic Lasagna

Makes 6 servings

Ingredients

-       8 uncooked whole wheat lasagna noodles

-       1 pound Italian turkey sausage, casings removed

-       1 yellow onion, diced

-       2 zucchini, diced

-       2 stalks celery, diced

-       1 can (14.5oz) diced tomatoes

-       1 can (14.5oz) tomato sauce

-       2 cloves garlic, diced

-       1 tablespoon dried basil

-       1 container (10 oz.) small curd cottage cheese

-       2 cups shredded mozzarella

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Bring a large pot of water to a boil and cook lasagna noodles according to package directions. Drain and set aside.

In a large skillet, add the turkey sausage and stir and cook over medium high heat until no longer pink. Drain excess fat and add onion, zucchini and celery. Cook and stir for two minutes until vegetables are crisp tender. Add diced tomatoes, tomato sauce, garlic and basil. Stir frequently until hot and bubbly.

In a small bowl, mix together cottage cheese and shredded mozzarella.

In a large 8 X 10 inch baking dish layer your lasagna by spreading a layer of sauce, then noodles, then cheese mixture, then another layer of sauce, noodles and cheese mixture until all ingredients are used. Top lasagna with a sprinkle of shredded mozzarella cheese. Bake for 30 minutes until cheese on top is melted and golden. Allow lasagna to fully cool then slice and evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 376, Total Fat: 11g, Saturated Fat: 3g, Cholesterol: 46mg, Sodium: 600mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 12g, Protein: 24g


Twice Baked Sweet Potatoes with Curry Chickpeas

Makes 4 servings

Ingredients

-       4 large sweet potatoes (about 2 lbs), washed

-       1 yellow onion, diced small

-       1 red bell pepper, diced small

-       2 cloves garlic, minced

-       1 cup frozen peas

-       1 can (14.5oz) chickpeas, rinsed and drained

-       1 jar (15oz) Tikka Masala Curry Sauce

-       1/2 cup toasted cashews               

 

Instructions

Heat oven to 400 degrees. Pierce each sweet potato a few times with a fork, then place them on a baking sheet and bake until tender, 35-45 minutes.

In a large skillet, cook the onion and bell pepper for four minutes over medium heat, stirring frequently. Add the garlic and half of the Tikka Masala Curry Sauce and cook for two more minute. Add the peas and chickpeas and cook for two to three minutes. If the mixture dries out, you can add more Tikka Masala sauce, you just don’t want it to be too runny.

When the sweet potatoes are tender, let them cool until they are comfortable to touch. Cut each sweet potato in half lengthwise and scoop out all but a ½-inch wall. Add the scooped sweet potato to the skillet with the chickpea mixture. Mix well.

Spoon the filling into each of the sweet potato halves and place them back on the baking sheet. Bake until the tops of the sweet potatoes start to brown, about 15-20 minutes.

Nutrition Information

Amount Per Serving: Calories: 381, Total Fat: 10 g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 200mg, Carbohydrates: 57g, Dietary Fiber: 12g, Total Sugars: 15g, Protein: 14g


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