Last Week's Power Hour Menu - July 8th

 
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No Bake Granola with Yogurt

Makes 6 servings

Ingredients

-       2  cups rolled oats

-       1/2 cup unsweetened whole-grain puffed rice cereal

-       1/2 cup unsweetened corn flakes

-       1/2 cup dried cranberries

-       1/4 cup roasted peanuts, chopped

-       6 containers (5.3 oz each) Fage Total 0% Strawberry Yogurt

 

Instructions

In a large bowl, mix together oats, rice cereal, corn flakes, dried cranberries and peanuts. Evenly divide between small snack bags and store on the side of your yogurts. Pour on top of yogurt before eating.

Nutrition Information

Amount Per Serving: Calories: 266, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 5mg, Sodium: 45mg, Carbohydrates: 43g, Dietary Fiber: 4g, Total Sugars: 19g, Protein: 17g.


Garden Spinach Salad

Makes 6 servings

Ingredients

-       12-13 cups baby spinach

-       6 hard-cooked eggs, peeled and chopped

-       12 strips bacon, cooked and crumbled

-       2 large red bell peppers, diced

-       1 1/2 cup croutons

-       1 cup crumbled feta cheese

-       1 small red onion, thinly sliced

-       Your favorite balsamic dressing

Instructions

Heat oven to 400 degrees. Lay bacon in an even layer on an aluminum foil lined baking sheet and place in the oven. Cook for 15-20 minutes until crisp. Remove the bacon and place on a paper towel lined plate. Allow to cool then crumble.

In a small pot, add eggs and cover with cold water. Bring to a boil and boil for five minutes. Remove from heat and allow to cool to room temperature. Peel and chop.

Evenly divide spinach between prep containers and add all toppings except dressing. Store dressing on the side.

Nutrition Information

Amount Per Serving (minus dressing): Calories: 254 Total Fat: 19g, Saturated Fat: 8g, Cholesterol: 200mg, Sodium: 700mg, Carbohydrates: 17g, Dietary Fiber: 2g, Total Sugars: 4g, Protein: 17g


Sweet and Sour Meatballs

Makes 6 servings

Ingredients

-       1 cup long grain white rice, rinsed and drained 

-       2 cups water

-       1 can (20 oz) pineapple chunks, juice reserved

-       1 tablespoon low sodium soy sauce

-       1 tablespoon brown sugar

-       1 tablespoon apple cider vinegar

-       1/2 tablespoon cornstarch

-       2 green bell peppers, diced

-       2 red bell peppers, diced

-       1 yellow onion, diced

-       30 meatballs, frozen (I use my own homemade or Al Fresco Frozen Chicken)

 

Instructions

In a medium pot, add rice and water and bring to a boil. Reduce to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove from heat and allow to cool. Evenly divide between meal prep containers.

In a large high sided skillet, add pineapple juice, soy sauce, brown sugar and apple cider vinegar. Cook and stir over medium low heat until brown sugar dissolves. Add in cornstarch and pineapple chunks. Stir constantly over medium low heat until sauce begins to thicken. Add all remaining ingredients and stir to coat. Simmer over medium low heat for 10-15 mins until meatballs are heated all the way through. Evenly divide between meal prep containers with rice.

Nutrition Information

Amount Per Serving: Calories: 356, Total Fat: 12 g, Saturated Fat: 4g, Cholesterol: 81mg, Sodium: 588mg, Carbohydrates: 41g, Dietary Fiber: 4g, Total Sugars: 15g, Protein: 23g


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