This Week's Menu - September 16

 
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Carrot and Sweet Potato Oatmeal Cups

Makes 15 cups

Ingredients

4 cups old fashioned oats

1 1/2 teaspoons ground cinnamon

1 teaspoon baking powder

1/2 teaspoon salt

2 1/3 cup unsweetened coconut milk

1/4 cup brown sugar

1 teaspoon vanilla extract

1/3 cup pure maple syrup

1 cup sweet potato puree OR pumpkin puree

1/2 cup finely grated carrots

1 teaspoon pumpkin pie spice

Olive oil, for greasing muffin tins

Instructions

Heat oven to 375 degrees. Add all ingredients to a large bowl and mix well until everything is thoroughly combined. Allow batter to sit for 10 minutes.

Grease muffins tins with olive oil and scoop oatmeal mixture into the muffin tins using a cookie dough baller or a 1/4 measuring cup. Bake oatmeal cups for 20 minutes, or until firm when touched. Allow to cool before removing from the muffin tins. Store in the refrigerator. These also freeze well for up to three months.

Nutrition Information

Amount Per Serving (for one oatmeal cup): Calories: 139, Total Fat: 2g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 100mg, Carbohydrates: 28g, Dietary Fiber: 3g, Total Sugars: 10g, Protein: 3g


Spinach Egg White Quiche

Makes 4 Servings

Ingredients

1 (16 oz) carton egg whites

4 eggs

2 cups baby spinach, chopped

1 cup shredded cheddar cheese

Salt and pepper to taste

Olive oil for greasing pie pan

 

Instructions

Heat oven to 400 degrees. In a large bowl stir to combine all ingredients. Pour into a greased pie pan and bake in the oven for 20 minutes or until the center is no longer jiggly. Cool and slice then distribute between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 13.9g, Saturated Fat: 7.3g, Cholesterol: 193mg, Sodium: 310mg, Carbohydrates: 1.7g, Dietary Fiber: 0.3g, Total Sugars: 1g, Protein: 19.6g


Crunchy Lentil Salad with Fresh Herbs

Makes 6 servings

Ingredients

1 cup uncooked green lentils rinsed and drained

4 cups water

1 red bell pepper, diced

1 English cucumber, diced

2 cups cherry tomatoes, sliced in half

1 tablespoon capers

3 tablespoons (1 small shallot) diced

2 tablespoons fresh parsley chopped

1 tablespoon fresh mint chopped

Juice of 1/2 lemon

6 tablespoons crumbled feta cheese

1 tablespoon olive oil or to taste

6 cups romaine lettuce, roughly chopped

Salt and pepper to taste

 

Instructions

Bring water to a boil in a medium pot. Add lentils and bring to a simmer. Partially cover with a lid and simmer for 15-20 minutes until lentils are tender but not mushy. Drain and rinse in cold water.

In a large bowl add cooked lentils and all other ingredients except romaine lettuce. Gently stir to combine. Evenly divide romaine between meal prep containers and divide lentil salad on top.

 

Nutrition Information

Amount Per Serving: Calories: 218, Total Fat: 7g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 263mg, Carbohydrates: 29g, Dietary Fiber: 12g, Total Sugars: 5g, Protein: 15g


Mozzarella Chicken in Tomato Sauce

Makes 4 Servings

Ingredients

1 head cauliflower, broken into florets

1 green bell pepper, diced

1 red bell pepper, diced

1 yellow onion, diced 

1 tablespoon olive oil

1 tablespoon Mrs. Dash’s Italian Seasoning

4 medium chicken breasts

1 jar (24 oz) marinara

1 ball fresh mozzarella cheese, sliced 

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Add cauliflower florets, onion and bell peppers to a 9x13 inch baking dish. Drizzle with olive oil, and sprinkle with Mrs. Dash’s Italian Seasoning. Add chicken breasts on top and drizzle chicken with a little more olive oil.

Bake uncovered for 15 minutes, add sauce and cheese and finish cooking for 10 minutes or until internal chicken temperature reaches 165 degrees. Allow to cool then divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 388, Total Fat: 17.7g, Saturated Fat: 7.4g, Cholesterol: 103mg, Sodium: 509mg, Carbohydrates: 11.8g, Dietary Fiber: 3.1g, Total Sugars: 5.3g, Protein: 45.7g


Potato and White Bean Chili

Makes 6 servings

Ingredients

1 tablespoon olive oil

1 yellow onion diced

1 jalapeño pepper seeded and minced         

3 garlic cloves minced

1½ teaspoons ground cumin

1/2 tablespoon dried oregano

2 tablespoons all-purpose flour

1 pound Yukon gold potatoes, diced into 1/2” cubes

4 cups vegetable broth

2 (14.5 oz.) cans white beans, drained

1 cup corn kernels canned or frozen

1 (12 oz.) jar salsa Verde

1 (4 oz.) can green chiles

Salt and pepper to taste

 

Toppings:

Sour cream

Shredded cheddar cheese

Salsa  

Instructions

In a large pot, add olive oil, onion and jalapeño. Cook and stir over medium heat until onion is translucent, about 1-2 minutes. Add garlic, cumin, oregano, flour and potatoes. Stir to get all of the potatoes coated in flour. Add all remaining ingredients and simmer on medium low for thirty minutes. Evenly divide between meal prep containers. Store toppings on the side.

 

Nutrition Information

Amount Per Serving (before toppings): Calories: 309 Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 750mg, Carbohydrates: 52g, Dietary Fiber: 15g, Total Sugars: 6g, Protein: 13g


Sheet Pan Gumbo

Makes 4 Servings

Ingredients

1 cup brown rice

2 cups water

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. Place rice in a medium pot and add correct water ratios. Refer to recipe for amounts. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 20 minutes or until water is absorbed. Remove from stove and allow to cool.

Evenly layer all ingredients (except rice) onto a large rimmed baking sheet. Drizzle with olive oil and season with Old Bay Seasoning. Roast in the oven for 20-25 minutes or until peppers are roasted. Portion into containers with cooked rice 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


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