Last Week's Power Hour Menu - October 7

 
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Berry Cobbler

Makes 6 servings

Ingredients

-       2 1/2 cups rolled oats

-       1 tablespoon chia seeds

-       1 teaspoon baking powder

-       1/4 teaspoon salt

-       1 teaspoon cinnamon

-       1 teaspoon vanilla extract

-       1 egg

-       1/3 cup maple syrup

-       2 1/4 cups coconut milk

-       1 tablespoon melted coconut oil or olive oil

-       1 1/2 cups fresh mixed raspberries and blueberries

-       1/4 cup chopped pecans

-       3 cups plain Greek yogurt for serving

Instructions

Heat oven to 400 degrees. Grease an 8- or 9-inch square baking dish with a little olive oil.

In a large bowl, mix together oats, chia seeds, baking powder, salt and cinnamon. Add all remaining ingredients except Greek yogurt and stir thoroughly. Pour into the baking dish.

Bake for 25-30 minutes or until top is brown and the cobbler is only slightly jiggly. Cool completely then cut into 6 portions. Scoop into meal prep containers and top with Greek yogurt. Alternatively, you can keep the yogurt on the side and heat the cobbler up before adding Greek yogurt.

Nutrition Information

Amount Per Serving: Calories: 345, Total Fat: 12g, Saturated Fat: 4g, Cholesterol: 36mg, Sodium: 250mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 15g, Protein: 18.


Vegetarian Taco Bowls

Makes 6 servings

Ingredients

For the rice:

-       2 cups white rice, rinsed and drained

-       4 cups water

For the veggies:

-       1 green bell pepper, cut into strips

-       2 red bell pepper, cut into strips

-       1 yellow onion, thinly sliced

-       1 tablespoon olive oil

-       Salt and pepper to taste

For the meat:

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

-       1 bag (10 oz) Boca Veggie Crumbles OR 1 pound lean ground beef

-       1/2 tablespoon chili powder

-       1 teaspoon ground cumin

Toppings:

-       6 mini Wholly Guacamole packs

-       6 tablespoons salsa

-       Salt and pepper to taste 

Instructions

Heat oven to 400 degrees.

For the rice: Place rice and water in a medium pot. Bring to a boil, then reduce heat to a simmer and partially cover. Simmer for 15 minutes or until water is absorbed into the rice. Remove from the heat and allow to cool.

For the veggies: Evenly layer all veggies on a large rimmed baking sheet. Drizzle with olive oil. Roast for 25 minutes. Remove and allow to cool.

For the meat: In a large skillet, heat black beans, veggie crumbles, chili powder and ground cumin. Cook and stir until veggie crumbles are hot and beans have softened. Remove from heat and allow to cool.

 Evenly divide rice, veggies and meat between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving: Calories: 279 Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 272mg, Carbohydrates: 46g, Dietary Fiber: 14g, Total Sugars: 4g, Protein: 21g


Easy Chicken Stir-Fry

Makes 6 servings

Ingredients

-       2 cups brown rice

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups frozen vegetable stir-fry mix

-       1 teaspoon powdered ginger

-       1 teaspoon powdered garlic

-       6 tablespoons low sodium soy sauce

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Place brown rice in a medium pot and add water. 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.

Place chicken on a large rimmed baking sheet. Season with olive oil, salt and pepper. Bake in the oven for 15-20 minutes or until chicken reaches an internal temperature of 165 degrees. Remove and slice into bite sized pieces.

In a large skillet, add frozen stir-fry mix, ginger and garlic powder. Add a drizzle of olive oil. Cook and stir over medium heat until vegetables are heated through.

Portion vegetables into containers based on serving needs with cooked rice and sliced chicken, drizzle each container with soy sauce.

 

Nutrition Information

Amount Per Serving: Calories: 507, Total Fat: 12.7g, Saturated Fat: 3.1g, Cholesterol: 104mg, Sodium: 718mg, Carbohydrates: 54g, Dietary Fiber: 4.3g, Total Sugars: 3.3g, Protein: 40.5g


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