Last Week's Menu - July 22nd

 
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Apple Cinnamon Oatmeal

Makes 4 Servings

Ingredients

-       2 cups rolled oats

-       3 3/4 cups water

-       3 small sweet apples or 1 1/2 cups apple pieces diced small

-       1/2 teaspoon cinnamon

-       Dash of nutmeg

-       1/4 cup honey plus more for drizzling on top

-       1/2 cup pecan pieces

Instructions

Place oats, water, apples, cinnamon and nutmeg in a medium size saucepan. Bring to a boil over medium high heat, stirring occasionally. As soon as it boils, reduce heat to low and simmer for just a few minutes, until the oats are soft, and the apples are tender. Remove from the heat and add honey to taste. Pour into meal prep containers and allow to cool. Top with a drizzle of honey and pecans.

 

Nutrition Information

Amount Per Serving: Calories: 334, Total Fat: 5.8g, Saturated Fat: 0.7g, Cholesterol: 0mg, Sodium: 12mg, Carbohydrates: 69g, Dietary Fiber: 8.8g, Total Sugars: 35.4g, Protein: 6.3g


Empanada Pie

Makes 4 Generous Servings

Ingredients

-       1 tablespoon olive oil

-       1 yellow onion, diced

-       1  1/2 pounds ground chicken or ground bison

-       1 tablespoon ground cumin

-       1 tablespoon dried oregano

-       1 teaspoon smoked paprika

-       1 tablespoon all-purpose flour

-       2 tablespoons tomato paste

-       1 red bell pepper, diced

-       1 green bell pepper, diced

-       1 cup chicken broth

-       1 cup coarsely chopped pitted black olives

-       1 rolled-out pie crust, thawed if frozen

Toppings:

-       Low fat sour cream

-       Fresh cilantro, roughly chopped

-       Hot sauce

 

Instructions

Heat oven to 400 degrees.  In a large skillet add olive oil and onion and cook, stirring occasionally, for 2-3 minutes. Add the chicken, cumin, oregano, and paprika. Cook and stir until chicken is no longer pink. Add the flour and tomato paste and stir to combine. Add the bell peppers and broth and simmer and stir until the sauce thickens slightly (about 2 minutes). Stir in the olives.

Pour filling into a deep sided pie pan. Unfold the thawed pie crust and place over the filling, tucking excess edges under itself. Use a sharp knife to cut a 4-inch-long X in the top of the crust to vent. Bake until the crust is golden-brown, 35 to 40 minutes.

Cool, then slice and potion into meal prep containers as needed. Store toppings on the side.

 

Nutrition Information

Amount Per Serving: Calories: 515 Total Fat: 29g, Saturated Fat: 10g, Cholesterol: 140mg, Sodium: 419mg, Carbohydrates: 30g, Dietary Fiber: 2g, Total Sugars: 3g, Protein: 35g


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


Mango Pineapple Chicken Tacos

Makes 4 Servings

Ingredients

-       2 medium mangoes, peeled and chopped OR 1 can (14.5oz) mango slices, drained

-       1 can (28oz) canned pineapple chunks, drained

-       2 medium tomatoes, diced

-       1 small red onion, diced

-       1 green bell pepper, diced

-       1 tablespoon lime juice

-       4 boneless, skinless chicken breasts

-       1/4 cup packed brown sugar

-       1/2 cup fresh cilantro, finely chopped

-       Salt and pepper to taste

Toppings:

-       8 corn tortilla shells

-       1 can (14.5oz) refried beans, heated 

-       2 cups shredded cabbage

-       1 cup shredded cheddar cheese

-       Hot sauce

 

Instructions

In a slow cooker, add all ingredients except for toppings. Cover with a lid and cook on low for four hours or on high for two. Ensure chicken is fully cooked. Shred chicken with two forks and divide between meal prep containers. Serve with toppings.

Nutrition Information

Amount Per Serving (including shells and toppings): Calories: 380, Total Fat: 3g, Saturated Fat: 1g, Cholesterol: 65mg, Sodium: 90mg, Carbohydrates: 65g, Dietary Fiber: 5g, Total Sugars: 45g, Protein: 28g


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