Last Week's Power Hour Menu - July 22nd

 
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Minestrone Soup

Makes 6 Servings

Ingredients

-       1 tablespoon olive oil

-       2 cloves garlic, minced

-       1 yellow onion, diced

-       3 ribs celery, chopped

-       2 carrots, peeled and sliced into bite sized pieces

-       1 pound sweet Italian chicken sausage, cut into bite sized pieces

-       1 can (6 oz) tomato paste

-       5 cups chicken broth

-       1 teaspoon dried thyme

-       1 teaspoon dried oregano

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

-       1 cup frozen corn

-       1/2 cup frozen green beans

-       1 cup ditalini pasta

-       1/3 cup Parmesan cheese, grated (optional)

-       Salt and pepper to taste  

 

Instructions

In a large pot, add olive oil, garlic, onion, celery, carrots, sausage and tomato paste. Cook and stir for 2 minutes over medium heat. Add all remaining ingredients and simmer for 15-20 minutes or until pasta is cooked. Portion into meal prep containers based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 410 Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 50mg, Sodium: 570mg, Carbohydrates: 29g, Dietary Fiber: 7g, Total Sugars: 8g, Protein: 23g


Roasted Potato, Eggs and Veggie Bowls

Makes 6 Servings

Ingredients

-       1 bag (1.5 pounds) baby red potatoes, washed and quartered

-       1 zucchini, sliced into 1/4” thick rounds

-       1 red bell pepper, sliced into strips

-       2 tablespoons olive oil

-       6 eggs

-       1 (16 oz) carton egg whites

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place quartered potatoes on a large rimmed baking sheet and drizzle with 1 tablespoon olive oil and salt and pepper. Roast in the oven for 25 minutes or until potatoes are tender.

In a medium skillet, add zucchini, red bell pepper and 1/2 tablespoon olive oil and salt and pepper. Cook over medium-low heat until vegetables just start to soften. Evenly divide vegetables between meal prep containers.

Add remaining 1/2 tablespoon of olive oil to the skillet you just cooked your vegetables in. Add eggs and egg whites and stir and cook over low heat until eggs are set. Add to the meal prep containers with the vegetables.

Evenly divide roasted potatoes between meal prep containers and toss to combine the eggs, vegetables and potatoes.

 

Nutrition Information

Amount Per Serving: Calories: 251, Total Fat: 9g, Saturated Fat: 2g, Cholesterol: 186mg, Sodium: 203mg, Carbohydrates: 25g, Dietary Fiber: 3g, Total Sugars: 2g, Protein: 17g


Summer Chickpea Arugula Salad

Makes 6 Servings

Ingredients

-       6 cups baby spring mix lettuce

-       6 cups arugula

-       2 cups shredded carrots

-       1 red bell pepper, diced

-       2 cans (14.5 oz) chickpeas, rinsed and drained

-       1 can (14.5oz) pitted black olives, rinsed

-       1 cup dried cranberries

-       1 bunch green onion, sliced

-       1 cucumber, thinly sliced

-       2 cups cherry tomatoes

-       1 cup honey mustard dressing (I like Bolthouse Farms)

 

Instructions

In a large bowl, toss all ingredients together except for dressing. Evenly divide between meal prep containers. Store dressing on the side.

Nutrition Information

Amount Per Serving (without dressing): Calories: 300, Total Fat: 6g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 600mg, Carbohydrates: 54g, Dietary Fiber: 11g, Total Sugars: 10g, Protein: 9g


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