Last Week's Menu - August 19

 
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Pina Colada Overnight Oats

Makes 6 Servings

Ingredients

3 cups rolled oats

3 cups unsweetened coconut milk

1 cup Triple Zero Vanilla Yogurt

2 tablespoons honey

1/4 cup shredded coconut  

Topping Ingredients

6 tablespoons slivered almonds

1 can (20 oz) pineapple chunks, drained

6 tablespoons shredded coconut

Instructions

Add all ingredients, except the topping ingredients, to a large bowl. Stir well to combine. Portion oat mixture into meal prep containers. Top with pineapple chunks, almonds and a sprinkle of shredded coconut. Refrigerate overnight before eating.

Nutrition Information

Amount Per Serving: Calories: 317, Total Fat: 11g, Saturated Fat: 4g, Cholesterol: 9mg, Sodium: 40g, Carbohydrates: 43.4g, Dietary Fiber: 7g, Total Sugars: 9.7g, Protein: 12.3g


Green Onion and Cheese Egg Pie

Makes 4 servings

Ingredients

3 large eggs

1 (16 oz) container egg whites

1/2 cup green onions, sliced

1 cup shredded cheddar cheese

Olive oil for greasing pie pan

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine all ingredients, stir well to combine. Pour into a greased pie pan. Bake for 20 minutes or until the center is no longer jiggly. Cool and slice into four pieces. Divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 235, Total Fat: 13g, Saturated Fat: 7g, Cholesterol: 160mg, Sodium: 352mg, Carbohydrates: 2g, Dietary Fiber: 0.3g, Total Sugars: 1g, Protein: 25g


Enchilada Casserole

Makes 4 Servings

Ingredients

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

1 medium onion

1 red bell pepper

2 cloves garlic, minced

1 can (2 oz) sliced black olives

2 cups baby spinach

1 teaspoon ground cumin

1 can (10 oz) enchilada sauce

1 pack of soft corn tortillas (12)

1 cup shredded cheddar cheese

2 cups salsa

4 cups tortilla chips

Instructions

Heat oven to 400 degrees. Combine beans, onion, pepper, garlic, olives, spinach and cumin in a large skillet. Cook over medium heat for two minutes or until the onions begin to soften. Add enchilada sauce and stir.

Add a layer of the bean mixture to the bottom of the baking dish. Layer 3-4 tortillas over bean mixture, top with more bean mixture and cheese. Repeat until all ingredients are used. Bake uncovered for 20 minutes. Remove and allow to cool. Slice then portion into containers based on serving needs, top with salsa. Store chips in a small bag on the side.

Nutrition Information (without chips)

Amount Per Serving: Calories: 565, Total Fat: 13g, Saturated Fat: 6g, Cholesterol: 30mg, Sodium: 300mg, Carbohydrates: 80g, Dietary Fiber: 18g, Total Sugars: 5g, Protein: 31g


Slow Cooker Jambalaya

Makes 6 servings

Jambalaya Ingredients

1 package (14 oz) andouille turkey sausage, sliced 

3 boneless, skinless chicken breasts, cut into bite-size pieces

1 (14.5 oz) can diced tomatoes and green chilis

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

2 teaspoons Old Bay Seasoning

1 green bell pepper, diced

1 red bell pepper, diced

2 cloves garlic, minced

3 stalks celery, roughly chopped

Rice Ingredients

2 cups brown rice, rinsed and drained

4 cups water

Toppings

6 tablespoons green onion, chopped

Hot sauce 

Salt and pepper to taste

Instructions

Place all ingredients for the jambalaya (except for toppings and rice) in a slow cooker. Set on low and cover and cook for 4 hours or on high for 2 hours.

Place rice in a medium pot and add water. Bring to a boil and then reduce heat, partially cover while simmering. Simmer for 15 minutes or until water is absorbed. Remove and allow to cool.

Evenly divide jambalaya between meal prep containers with cooked rice. Top with hot sauce and green onion

Nutrition Information

Amount Per Serving: Calories: 298 Total Fat: 10.2g, Saturated Fat: 2.7g, Cholesterol: 77mg, Sodium: 950mg, Carbohydrates: 24g, Dietary Fiber: 6g, Total Sugars: 5.1g, Protein: 29g


White Bean and Veggie Chicken Salad

Makes 6 servings

Ingredients

6 boneless, skinless chicken breasts

1/2 tablespoon olive oil

1 tablespoon Mrs. Dash’s Italian Seasoning

12 cups mixed salad greens

2 cups cucumber, diced

2 cans white beans (cannellini or great northern, 14.5oz each), rinsed and drained

1 cup cherry tomatoes

1 bunch green onion, finely chopped

2 large carrots, peeled and diced

1 1/2 cup garlic croutons

6 tablespoons ranch or balsamic vinegar

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet and drizzle with olive oil and seasoning. Bake in the oven for 15-20 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces.

In a large bowl, toss together all ingredients except dressing and croutons. Evenly divide salad between meal prep containers and store dressing and croutons the side.

Nutrition Information

Amount Per Serving (using balsamic vinegar): Calories: 355 Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 20mg, Sodium: 700mg, Carbohydrates: 53g, Dietary Fiber: 16g, Total Sugars: 11g, Protein: 23g


Thai Meatballs with Rice and Veggies

Makes 4 servings

Meatball Ingredients

1 pound ground turkey OR ground bison

4 Italian turkey sausages, casings removed

2 cloves garlic, minced

2 tablespoons finely chopped green onion

1 teaspoon ground ginger

1 tablespoon Sriracha

2 tablespoons finely chopped fresh basil

1 large egg

1 jar Tikka Masala sauce

Salt and pepper to taste

Rice and Vegetable Ingredients

1 cup long grain white rice

2 cups water

1 head cauliflower, broken into florets

1 bunch asparagus, bottoms discarded

1 tablespoon olive oil

Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

For the meatballs: In a large bowl, mix together all meatball ingredients EXCEPT Tikka Masala sauce. Using a heaping tablespoon or large cookie dough baller, scoop mixture into meatballs and place on a parchment lined large rimmed baking sheet. Bake in the oven for 15-20 minutes or until meatball internal temperature reaches 175-180 degrees. Remove and allow to cool, then divide between meal prep containers with the Tikka Masala sauce.

For the rice and vegetables: In a medium pot, add rice and water and stir. Bring rice to a boil and then reduce heat, partially cover while simmering. Simmer for 15 minutes or until water is absorbed. Remove and let cool. Evenly divide between meal prep containers with the meatballs.

Evenly layer cauliflower and asparagus on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes or until cauliflower is tender. Evenly divide between meal prep containers with the meatballs.

Nutrition Information

Amount Per Serving: Calories: 535 Total Fat: 20g, Saturated Fat: 6g, Cholesterol: 154mg, Sodium: 600mg, Carbohydrates: 48g, Dietary Fiber: 7g, Total Sugars: 5g, Protein: 42g


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