Last Week's Power Hour Menu - May 20th

 
05.20.19_Menu_Power Hour.png

Sausage Breakfast Skillet

Makes 6 servings

Ingredients

-       2 pounds bulk pork breakfast sausage (without casing)

-       1 pound frozen country style shredded hash browns

-       1 head of kale, stems removed and leaves roughly chopped

-       Salt and pepper to taste

Instructions

In a large skillet, add sausage and cook over medium heat until almost browned. Blot out some of the extra fat with a paper towel and add in frozen shredded potatoes and cook until sausage is fully cooked and potatoes are slightly brown. Add in kale and cook and stir just until kale begins to wilt. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving: Calories: 232 Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 221mg, Sodium: 734mg, Carbohydrates: 9g, Dietary Fiber: 1g, Total Sugars: 0g, Protein: 19g


Quinoa Tabbouleh with Chicken

Makes 6 servings

Ingredients

-       2 cups quinoa, uncooked

-       4 cups water

-       6 boneless, skinless chicken breasts

-       1 tablespoon olive oil

-       1 tablespoon dried oregano

-       1 English cucumber, diced

-       2 cups cherry tomatoes, sliced in half

-       1/3 cup fresh parsley, finely chopped

-       1/4 cup lime juice

-       1/4 cup lemon juice

-       1/2 cup dried cranberries

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. On a large rimmed baking sheet evenly layer chicken breasts. Drizzle with olive oil and sprinkle with dried oregano. Bake for 15-20 minutes or until internal chicken temperature reaches 165 degrees. Remove and allow to cool. Slice into bite sized pieces.

Place quinoa and water in a medium pot. Bring to a boil, then reduce to a simmer and partially cover with a lid. Cook for about 15 minutes or until water is absorbed. Remove from heat and allow to cool.

In a large bowl, stir together cucumber, tomatoes, parsley, lemon and lime juice and cranberries. Add quinoa once cooled and stir together. Evenly divide between meal prep containers. Add sliced chicken on top.

Nutrition Information

Amount Per Serving: Calories: 421 Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 80mg, Sodium: 116mg, Carbohydrates: 45g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 44g


Chicken Tikka

Makes 6 servings

Chicken Tikka Ingredients:

-       2 pounds boneless, skinless chicken breasts

-       1 can (14.5oz) crushed tomatoes

-       1 tablespoon tomato paste

-       1 yellow onion, diced

-       2 cloves garlic, minced

-       1 teaspoon ground ginger

-       1 tablespoon garam masala

-       1/2 cup water or chicken broth

-       1/2 cup plain Greek yogurt (added at the end)

-       Salt and pepper to taste

Rice Ingredients:

-       2 cups long grain white rice

-       4 cups water

Vegetables Ingredients:

-       3 green bell peppers, cut into strips

-       2 red bell peppers, cut into strips

-       1 small head cauliflower, broken into florets

-       1 tablespoon olive oil

-       Salt and pepper to taste

Chicken Tikka Instructions:

Add all ingredients EXCEPT the Greek yogurt to a slow cooker. Cover and set on low and cook for 4-6 hours or until chicken reaches an internal temperature of 165 degrees. Turn off slow cooker and stir in Greek yogurt. Evenly divide between meal prep containers.

Rice Instructions:

Place rice and water in a medium pot. Bring to a boil and then reduce heat, partially cover while simmering. Cook for 15 minutes or until water is absorbed. Remove and allow to cool. Evenly divide between meal prep containers with chicken tikka.

Vegetables Instructions:

Heat oven to 400 degrees. Place all vegetables in an even layer on a large rimmed baking sheet. Drizzle with olive oil. Roast in the oven for 25 minutes. Remove and allow to cool, then evenly divide between meal prep containers with chicken tikka and rice.

Nutrition Information

Amount Per Serving: Calories: 393 Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 74mg, Sodium: 420mg, Carbohydrates: 48g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 38g


Print Friendly and PDF