This Week's Power Hour Menu - October 14

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Broccoli Cheese Quiche

Makes 6 Servings


-       1 (12 oz) bag broccoli slaw

-       1 (16 oz) carton egg whites

-       3 eggs

-       1 cup shredded cheddar cheese

-       1/2 teaspoon garlic powder

-       Olive oil for greasing pie pan

-       Salt and pepper to taste


Heat oven to 400 degrees. Grease a pie pan. In a large bowl combine all ingredients. Pour into pie pan and bake in the oven for 20 minutes or until centers are no longer jiggly. Cool and slice.

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 8.6g, Saturated Fat: 4.8g, Cholesterol: 113mg, Sodium: 352mg, Carbohydrates: 10.5g, Dietary Fiber: 6g, Total Sugars: 4.5g, Protein: 21.9g

Blueberry and Cashew Kale Salad

Makes 6 servings


-       4 large boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       6 cups kale, finely chopped

-       1 bag (12oz) broccoli slaw

-       1 bag (10oz) angel hair coleslaw

-       1 pint blueberries

-       1/2 red onion, thinly sliced

-       6 tablespoons roasted cashews

-       6 tablespoons crumbled feta cheese

-       6 tablespoons balsamic dressing of your choice

-       Salt and pepper to taste


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

Evenly divide kale, broccoli slaw, coleslaw, blueberries, onion, cashews and feta cheese between meal prep containers. Store dressing on the side. Evenly divide cooked chicken between containers.   

Nutrition Information

Amount Per Serving (without dressing): Calories: 284 Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 98mg, Sodium: 264mg, Carbohydrates: 18g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 35g

BBQ Cornbread Casserole

Makes 6 Servings

Casserole Ingredients

-       2 pounds lean ground turkey

-       1 tablespoon olive oil

-       1 onion diced

-       1 green bell pepper diced

-       1 zucchini, chopped into bite sized pieces

-       3/4 cup barbecue sauce

-       1 (14.5 oz) can petite diced tomatoes, not drained

-       1 (14.5 oz) can black-eyed peas, drained and rinsed

-       1 cup shredded cheddar cheese

-       1 (8.5 oz) box cornbread mix (I used Jiffy), plus ingredients called for on the box

-       Salt and pepper to taste

Salad Ingredients

 -       6 cups greens

 -       2 cups cherry tomatoes

-       Salad dressing of your choice


Heat oven to 400 degrees. In a large deep sided skillet, brown ground turkey with olive oil until no longer pink. Add vegetables, cook and stir for 2 minutes. Add canned tomatoes, peas and BBQ sauce. Pour turkey mixture into a greased 9 X 13 pan. Make cornbread batter according to package directions. Add cheddar cheese and stir. Spread on top of turkey mixture. Bake for 25-30 minutes or until cornbread on top is golden. Slice and portion into meal prep containers once cool.  Serve with side salad.

Nutrition Information

Amount Per Serving: Calories: 435, Total Fat: 20.2g, Saturated Fat: 7.8g, Cholesterol: 130mg, Sodium: 724mg, Carbohydrates: 28.4g, Dietary Fiber: 5.5g, Total Sugars: 13.2g, Protein: 38.4g

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