Last Week's Power Hour Menu - August 12

 
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Blueberry Peach Smoothies

Makes 1 serving

Ingredients

 1/3 cup frozen blueberries

1/2 frozen banana

4 frozen peach slices

1 tablespoon hemp seeds

1 scoop vanilla protein powder

1 handful baby spinach

1 cup unsweetened coconut milk

Instructions

Add all ingredients except coconut milk to a small Ziplock bag or a one pint mason jar. Freeze until ready to make. To make the smoothie, dump frozen contents into a blender. Add coconut milk to the blender and blend until smooth. Add more coconut milk as needed to thin.

Nutrition Information

Amount Per Serving: Calories: 264, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 80mg, Carbohydrates: 30g, Dietary Fiber: 6g, Total Sugars: 18g, Protein: 13g


Roasted Tomato Pasta

Makes 6 servings

Ingredients

4 Italian turkey sausages

2 pounds medium plum tomatoes

2 (14.5 oz) cans of chickpeas, drained and rinsed

2 cloves garlic, minced

2 tablespoons olive oil

4 cups arugula

1 tablespoon Mrs. Dash’s Italian seasoning

1/2 teaspoon red pepper flakes

1 tablespoon lemon juice

6 cups whole wheat rigatoni pasta, cooked according to package directions

6 tablespoons Parmesan cheese

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Cut the tomatoes in half lengthwise and evenly layer face down on a foil lined baking sheet. Mix together the garlic, Italian seasoning, red pepper flakes and 1 tablespoon olive oil. Pour oil mixture evenly over tomatoes. Roast until soft and lightly browned, about 30 minutes. Gently crush the roasted tomatoes in a large bowl with a fork.

Layer sausage on another baking sheet. Roast in the oven for 15-20 minutes or until the internal temperature reaches 165 degrees. Remove and allow to cool before slicing.

Cook pasta according to package directions, drain and set aside.

In a large skillet, add remaining tablespoon of olive oil. Add chickpeas and arugula to the pan. Cook over medium heat until chickpeas are heated through and arugula is wilted. Add arugula mixture to the crushed tomato bowl with cooked pasta and lemon juice. Gently toss to combine.

Evenly divide roasted tomato pasta and sliced sausage between meal prep containers. Top with Parmesan cheese.

Nutrition Information

Amount Per Serving: Calories: 475, Total Fat: 13g, Saturated Fat: 3g, Cholesterol: 24mg, Sodium: 500mg, Carbohydrates: 70g, Dietary Fiber: 14g, Total Sugars: 9g, Protein: 22g


Ranch Chicken Stuffed Peppers

Makes 6 servings

Ingredients

6 large green bell peppers, tops removed and seeds removed

6 large boneless, skinless chicken breasts

1 cup water

2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

1/2 cup Frank’s Red Hot

4 stalks celery, diced

1/2 yellow onion, diced

1 can (14.5oz) diced tomatoes, drained 

1 package (8oz) low fat cream cheese

1 package (8oz) Uncle Ben’s Precooked Wild Rice

 

Instructions

Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an Instant Pot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well! Evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g


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Last Week's Power Hour Menu - August 5th

 
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BACON AND EGG CASSEROLE

Makes 6 Servings

Ingredients

1 (32 oz) container Egg Beaters

6 strips precooked turkey bacon, diced

1 green bell pepper, diced

1 red bell pepper, diced

Olive oil for greasing pan

Salt and pepper to taste

6 cups strawberries

Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine all ingredients but strawberries. Pour into a greased 2-quart baking dish. Bake in the oven for 20 minutes until the center is no longer jiggly.

Cool then slice and portion into containers based on serving needs. Add sliced strawberries in a small cup to the containers as well.

Nutrition Information

Amount Per Serving: Calories: 266, Total Fat: 1.5g, Saturated Fat: 0g, Cholesterol: 25mg, Sodium: 683mg, Carbohydrates: 19g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 34g


RANCH QUINOA LUNCH BOWLS

Makes 6 servings

Ingredients

2 cups dry quinoa, rinsed and drained

4 cups water

6 cups spinach arugula blend

1 large cucumber, diced

2 red bell peppers, diced

1 pint cherry tomatoes, sliced in half

2-3 radishes, thinly sliced

1 bunch green onions, finely chopped

2 cans chickpeas, drained and rinsed

6 tablespoons ranch dressing

Salt and pepper to taste

Instructions

In a medium pot, add water and quinoa. Bring to a boil then reduce heat to a simmer. Partially cover with a lid and simmer for 10-15 minutes or until quinoa has absorbed all the water. Remove from the heat and allow to cool.

In a large bowl, toss together all remaining ingredients except ranch dressing. Evenly divide between meal prep containers. Evenly divide cooled quinoa between containers. Evenly divide ranch dressing between small dressing containers and store on the side.

Nutrition Information

Amount Per Serving: Calories: 291, Total Fat: 6g, Saturated Fat: 0g, Cholesterol: 3mg, Sodium: 400mg, Carbohydrates: 40g, Dietary Fiber: 9g, Total Sugars: 7g, Protein: 12g


CORN AND BEAN FAJITA CHOWDER

Makes 6 servings

Ingredients

1 tablespoon olive oil

1 medium green, red and yellow bell peppers, diced

1 medium yellow onion, diced

3 cloves garlic, minced

6 cups water

2 cups frozen or fresh corn

1 cup uncooked brown rice

1 can (10 oz) green enchilada sauce

1 can (4 oz) chopped green chiles

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

Salt and pepper to taste

Toppings:

Shredded cheddar cheese

Tortilla chips

Instructions

In a large pot, add olive oil, peppers and onion. Cook over medium high heat until peppers begin to soften. Add garlic and all remaining ingredients except toppings. Simmer on medium low heat until rice is cooked. Evenly divide between meal prep containers and store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 230, Total Fat: 5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 477mg, Carbohydrates: 43g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 6g


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Last Week's Power Hour Menu - July 29th

 
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Peanut Butter Chia Overnight Oats

Makes 6 servings

Ingredients

2 1/4 cup rolled oats

6 tablespoons chia seeds

1 1/2 teaspoons ground cinnamon

3 cups unsweetened coconut milk

1 1/2 cup water

1 teaspoon vanilla extract

3 scoops vanilla protein powder

6 tablespoons powdered peanut butter (I like PB2 Chocolate)

2 tablespoons agave or maple syrup

Toppings:

6 bananas

6 tablespoons shredded coconut

6 tablespoons roasted pecans

Instructions

In a large bowl, thoroughly mix together all ingredients except toppings. Portion oat mixture into meal prep containers. Sprinkle with coconut and pecans. Store banana on the side and slice fresh on top before eating.

Nutrition Information

Amount Per Serving: Calories: 289, Total Fat: 10g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 70mg, Carbohydrates: 37g, Dietary Fiber: 9g, Total Sugars: 9g, Protein: 16g



Fast rice and beans wrap

Makes 6 servings

Ingredients

1 cup long grain white rice, rinsed and drained

2 cups water

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

6 cups arugula

6 Wholly Guacamole mini packs

6 tablespoons hot salsa

6 whole wheat tortilla wraps

Instructions

In a medium pot, add rice and water. Bring rice to a boil then reduce heat to a simmer. Partially cover with a lid and simmer for 10-15 minutes or until the water is absorbed into the rice. Remove cooked rice from the heat and allow to cool.

Evenly divide beans and rice between meal prep containers. Store guacamole, salsa, arugula and tortillas on the side. To eat, spread guacamole on the tortilla. Add rice and beans (can be hot or cold), salsa and arugula. Roll into a burrito.

Nutrition Information

Amount Per Serving: Calories: 349 Total Fat: 6g, Saturated Fat: 3g, Cholesterol: 0mg, Sodium: 570mg, Carbohydrates: 50g, Dietary Fiber: 30g, Total Sugars: 2g, Protein: 14g



Quinoa Chili

Makes 6 Servings

Ingredients

1 cup uncooked quinoa, rinsed and drained

2 cups water

1 tablespoon olive oil

1 pound ground turkey

1 yellow onion, diced

2 large green bell peppers, diced

2 garlic cloves, minced

3 tablespoons chili powder

1 tablespoon dried oregano

1 teaspoon ground cumin

2 cans (14.5 oz) pinto beans, rinsed and drained

1 can (28 oz) diced tomatoes

3 cups chicken broth

Salt and pepper to taste

Instructions

Add quinoa to a medium pot and water. 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. Evenly divide between meal prep containers.

In a large pot, brown ground turkey with 1 tablespoon olive oil. Cook until no longer pink. Add all remaining ingredients except cooked quinoa. Simmer for 30 minutes. Portion into containers with the cooked quinoa based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 402, Total Fat: 14.7g, Saturated Fat: 2.4g, Cholesterol: 77mg, Sodium: 764mg, Carbohydrates: 39.8g, Dietary Fiber: 8.6g, Total Sugars: 3.6g, Protein: 32.5g



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Last Week's Power Hour Menu - July 22nd

 
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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


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Last Week's Power Hour Menu - July 15th

 
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Pumpkin Chia Breakfast Bowls

Makes 6 servings

Ingredients

-       1/2 cup chia seeds

-       4 cups coconut milk

-       3 cups pumpkin purée

-       2 teaspoons pumpkin pie spice

-       2 teaspoons vanilla extract

-       3 tablespoons pure maple syrup

-       6 tablespoons coconut flakes

-       6 tablespoons granola

-       6 bananas

 

Instructions

In a large bowl, add chia seeds, coconut milk, pumpkin, pumpkin pie spice, vanilla and maple syrup. Whisk to combine. Evenly divide between meal prep containers. Store toppings on the side and slice bananas fresh before eating.

 

Nutrition Information:

Amount Per Serving: Calories: 339, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 42mg, Carbohydrates: 60g, Dietary Fiber: 14g, Total Sugars: 20g, Protein: 8g


Caribbean Quinoa Bowl

Makes 6 servings

Ingredients

-       1 cup quinoa, rinsed and drained

-       2 cups water

-       4 cups kale, stems removed and leaves chopped

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

-       1 teaspoon ground cumin

-       1 teaspoon chili powder

-       1 cup hot salsa

-       1/2 cup fresh pineapple, diced

-       1 cup corn

-       1 bunch green onions, sliced

-       2 avocados (to be sliced fresh before eating)

-       Salt and pepper to taste

 

Instructions

Add the quinoa and water to a medium pot, bring to a boil over medium-high heat, then reduce the heat to a simmer. Cover and cook until all the liquid is absorbed. Transfer cooked quinoa to a large mixing bowl.

Add the chopped kale, beans, cumin, chili powder, salsa, pineapple, and corn. Stir to combine.

Evenly divide between meal prep containers and top with green onions. Slice avocado fresh over quinoa bowl the morning you eat it or right before!

 

Nutrition Information

Amount Per Serving: Calories: 398, Total Fat: 11g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 382mg, Carbohydrates: 61g, Dietary Fiber: 17g, Total Sugars: 7g, Protein: 16g


Classic Lasagna

Makes 6 servings

Ingredients

-       8 uncooked whole wheat lasagna noodles

-       1 pound Italian turkey sausage, casings removed

-       1 yellow onion, diced

-       2 zucchini, diced

-       2 stalks celery, diced

-       1 can (14.5oz) diced tomatoes

-       1 can (14.5oz) tomato sauce

-       2 cloves garlic, diced

-       1 tablespoon dried basil

-       1 container (10 oz.) small curd cottage cheese

-       2 cups shredded mozzarella

-       Salt and pepper to taste

 

Instructions

Heat oven to 400 degrees. Bring a large pot of water to a boil and cook lasagna noodles according to package directions. Drain and set aside.

In a large skillet, add the turkey sausage and stir and cook over medium high heat until no longer pink. Drain excess fat and add onion, zucchini and celery. Cook and stir for two minutes until vegetables are crisp tender. Add diced tomatoes, tomato sauce, garlic and basil. Stir frequently until hot and bubbly.

In a small bowl, mix together cottage cheese and shredded mozzarella.

In a large 8 X 10 inch baking dish layer your lasagna by spreading a layer of sauce, then noodles, then cheese, then another layer of sauce, noodles and cheese until all ingredients are used. Top lasagna with a sprinkle of shredded mozzarella cheese. Bake for 30 minutes until cheese on top melted and golden. Allow lasagna to fully cool then slice and evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 376, Total Fat: 11g, Saturated Fat: 3g, Cholesterol: 46mg, Sodium: 600mg, Carbohydrates: 49g, Dietary Fiber: 8g, Total Sugars: 12g, Protein: 24g


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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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Last Week's Power Hour Menu - July 1st

 
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Cinnamon Sugar Bulgur Breakfast Bowls

Makes 6 servings

Ingredients

-       6 cups unsweetened coconut milk

-       1 tablespoon ground cinnamon

-       1 teaspoon vanilla extract

-       3 cups bulgur

-       6 tablespoons brown sugar

-       6 tablespoons pecans

-       1 cup dried apricots, chopped

 

Instructions

In a large pot, add coconut milk, cinnamon and vanilla. Bring to a boil then add bulgur and stir. Reduce to a low simmer and stir frequently for 15 minutes or until the bulgur is tender. Evenly divide between meal prep containers. Add brown sugar, pecans and apricots on top of each serving. When reheating this recipe, you may need to add a little coconut milk to help thin the bulgur a bit!

Nutrition Information

Amount Per Serving: Calories: 161, Total Fat: 10g, Saturated Fat: 4g, Cholesterol: 0mg, Sodium: 46mg, Carbohydrates: 26g, Dietary Fiber: 6g, Total Sugars: 7g, Protein: 5g


Strawberry Chicken Salad

Makes 6 servings

Ingredients

-       1/2 tablespoon olive oil

-       6 boneless, skinless chicken breasts

-       1 pint strawberries, sliced and tops discarded 

-       12 cups baby spring mix

-       6 tablespoons gorgonzola cheese crumbles

-       1 English cucumber, diced

-       1 bunch green onion, sliced

-       6 tablespoons balsamic vinaigrette

 

Instructions

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

Evenly divide baby spring mix, strawberries, cheese, cucumber and green onion between meal prep containers. Top with cooked and sliced chicken. Store dressing on the side.

Nutrition Information

Amount Per Serving: Calories: 212, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 86mg, Sodium: 314mg, Carbohydrates: 10g, Dietary Fiber: 2g, Total Sugars: 6g, Protein: 29g


Stuffed Cabbage Rolls

Makes 6 servings

Ingredients

-       1 cup long grain white rice

-       2 cups water

-       1 teaspoon olive oil

-       1 medium head cabbage (3 pounds), leaves separated

-       1 pound ground bison or Boca Veggie Crumbles

-       1 yellow onion, diced

-       2 cloves garlic, minced 

-       1 can (32oz) tomato sauce, divided

-       1 tablespoon dried parsley flakes

-       2 teaspoons dried dill

-       1 teaspoon ground savory

-       1 can (14.5 oz) diced tomatoes, drained

-       Salt and pepper to taste

 

Instructions

*If making this meal to eat right away, heat oven to 400 degrees and bring a large pot of water to a boil. Add cabbage leaves to the hot water and allow to boil for 1-2 minutes until they just start to wilt. Carefully, remove from the hot water and set aside to cool. If you are meal prepping this, then skip as microwaving the cabbage rolls will be enough to soften cabbage*

In a small pot, add water and rice. Bring to a boil, then reduce heat to a simmer and partially cover with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove from heat and cover.

In a large skillet, add olive oil and ground bison or veggie crumbles and onion. Cook until bison is no longer pink or veggie crumbles are hot. Drain excess fat and add half the garlic, tomato sauce, parsley, dill, savory and diced tomatoes. Cook and stir for one to two minutes. Add cooked rice and stir.

Scoop filling by 3/4 – 1 cup into cabbage leaves. Roll cabbage around filling then place into meal prep containers (these will look messy!!). Drizzle remaining tomato sauce over the top.

*If eating right away then scoop filling by 3/4 -1 cup into the boiled cabbage leaves. Roll around the filling then place in a 9x13in baking dish. Drizzle with tomato sauce and bake uncovered for 25-30 min.*

 

Nutrition Information

Amount Per Serving: Calories: 322, Total Fat: 9g, Saturated Fat: 3g, Cholesterol: 33mg, Sodium: 560mg, Carbohydrates: 42g, Dietary Fiber: 9g, Total Sugars: 15g, Protein: 22g


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Last Week's Power Hour Menu - June 24th

 
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Chocolate Banana Overnight Oats

Makes 6 servings

Ingredients

-       4 cups coconut milk

-       3 tablespoons unsweetened cocoa powder

-       6 scoops vanilla protein powder

-       2 tablespoons maple syrup

-       3 1/2 cups rolled oats

-       1 cup fresh raspberries

-       6 bananas

 

Instructions

In a large bowl, whisk together the coconut milk, cocoa powder, protein powder and maple syrup. Stir in oats. Evenly divide between meal prep containers and top with fresh raspberries. Store bananas on the side and slice fresh when ready to eat.

Nutrition Information

Amount Per Serving: Calories: 370, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 10mg, Sodium: 29mg, Carbohydrates: 50g, Dietary Fiber: 11g, Total Sugars: 20g, Protein: 15g.


Crunchy Taco Salad

Makes 6 servings

Ingredients

-       1 bunch asparagus, ends trimmed and finely chopped

-       1 red bell pepper, diced 

-       1 green bell pepper, diced

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

-       2 cups cherry tomatoes

-       12 cups mixed greens

-       2 ears corn, kernels removed

-       1/2 cup sliced green onions

-       6 tablespoons roasted pumpkin seeds

-       6 tablespoons Bolthouse Salsa Ranch Dressing

-       1 rotisserie chicken, shredded

 

Instructions

Evenly divide greens between meal prep containers. In a large bowl mix together all remaining ingredients except dressing. Evenly divide between greens. Store dressing on the side.

 

Nutrition Information

Amount Per Serving: Calories: 405, Total Fat: 15g, Saturated Fat: 4g, Cholesterol: 173mg, Sodium: 793mg, Carbohydrates: 30g, Dietary Fiber: 7g, Total Sugars: 8g, Protein: 46g


Savory Chicken Lentil Soup

Makes 6 servings

Ingredients

-       1 pound dried lentils, rinsed and drained

-       6 boneless skinless chicken breasts, cut into large chunks

-       4 cups low sodium chicken broth

-       3 cups water

-       1 onion, diced

-       3 stalks celery, diced

-       3 large carrots, peeled and sliced into bite sized pieces

-       3 cloves garlic, minced

-       1 can (14.5oz) diced tomatoes

-       1 teaspoon ground cumin

-       1 tablespoon dried oregano

Toppings

-       Shredded cheddar cheese

-       Hot sauce

-       Sour cream

 

Instructions

Slow cooker instructions: Add all ingredients to a large slow cooker. Cover and cook on low for 6 hours or on high for four. Watch the liquid levels and if the soup starts to get dry, add one cup of water. Once lentils and chicken are cooked, stir and evenly divide between meal prep containers. Store toppings on the side.

InstantPot instructions: Place all the ingredients into the InstantPot, stir and cover. Use the "Soup" button and cook 30 minutes. When done and the pressure valve is down and has released, stir and evenly divide between meal prep containers. Store toppings on the side.

Nutrition Information

Amount Per Serving (without toppings): Calories: 263, Total Fat: 3g, Saturated Fat: 0.5g, Cholesterol: 40mg, Sodium: 450mg, Carbohydrates: 40g, Dietary Fiber: 7g, Total Sugars: 1g, Protein: 23g


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Last Week's Power Hour Menu - June 17th

 
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Blueberry Pie Parfaits

Makes 6 servings

Ingredients

-       6 Okios Triple Zero Mixed Berry

-       6 cups Fage 0% Plain Greek Yogurt

-       6 tablespoons blueberry preserves

-       2 cups fresh blueberries

-       6 tablespoons Bran Buds

Instructions

Evenly divide all ingredients in the order listed between meal prep containers. Keep bran buds on the side if you’d like them to be crunchy!

Nutrition Information

Amount Per Serving: Calories: 209, Total Fat: 0.4g, Saturated Fat: 0.1g, Cholesterol: 7mg, Sodium: 181mg, Carbohydrates: 35g, Dietary Fiber: 10g, Total Sugars: 21g, Protein: 20g.


Quinoa and Sweet Potato Salad with Cashew Pesto

Makes 6 servings

Ingredients

For the salad:

-       2 cups quinoa, rinsed and drained

-       4 cups water

-       3 sweet potatoes, peeled and diced

-       1/2 tablespoon olive oil

-       2 cups baby kale

-       2 red bell peppers, diced

-       Salt and pepper to taste  

For the pesto:

-       2 tablespoons tahini

-       1/3 cup fresh lemon juice

- 1/2 cup raw, unsalted cashews (soaked in hot water for 10 min then drained)

-       2/3 cup packed fresh basil

-       1/2 cup packed fresh parsley, stems removed 

-       1 tablespoon pure maple syrup

-       1 teaspoon Dijon mustard

-       1 clove garlic, minced 

-       Salt and pepper to taste

 

Instructions

For the salad: Heat oven to 400 degrees. In a medium pot, stir together quinoa and water and bring to a boil. Reduce to a simmer and partially cover pot with a lid. Simmer for 10-15 minutes or until water is absorbed. Remove and allow to cool.

Evenly layer diced sweet potatoes on a large rimmed baking sheet. Drizzle with a little olive oil and roast for 25 min or until tender. Allow to cool.

For the pesto: In a 4-cup food processor, place all dressing ingredients. Blend until pesto is thick. Add a little warm water, one tablespoon at a time until pesto is smooth and easily poured.

Assemble: In a large bowl, mix together sweet potatoes, diced red bell pepper, kale and pesto. Stir until well coated. Evenly divide cooked quinoa between meal prep containers and top with pesto coated sweet potato mixture.

Nutrition Information

Amount Per Serving: Calories: 413 Total Fat: 13g, Saturated Fat: 2g, Cholesterol: 0mg, Sodium: 90mg, Carbohydrates: 63g, Dietary Fiber: 9g, Total Sugars: 11g, Protein: 13g


Ranch Chicken Stuffed Peppers

Makes 6 servings

Ingredients

-       6 large green bell peppers, tops removed and seeds removed

-       6 large boneless, skinless chicken breasts

-       1 cup water

-       2 tablespoons Flavor God Ranch Seasoning or Hidden Valley Ranch Seasoning

-       1/2 cup Franks Red Hot

-       4 stalks celery, diced

-       1/2 yellow onion, diced

-       1 can (14.5oz) diced tomatoes, drained 

-       1 package (8oz) low fat cream cheese

-       1 package (8oz) Uncle Ben’s Precooked Wild Rice

 

Instructions

Heat oven to 400 degrees. Place chicken, water, ranch, hot sauce, celery, onion and diced tomatoes in a large crockpot. Cook on low for 4 hours or on high for two. You can also use an InstantPot and set on poultry (should be about 20 min).

Place bell peppers in a 9X13 inch baking dish. Roast in the oven for 25 min or until crisp tender. Remove and allow to cool.

Once chicken has cooked, drain excess liquid and stir in low fat cream cheese and precooked wild rice until cream cheese has melted and chicken has either shredded or broken into smaller pieces. Evenly divide chicken mixture between roasted bell peppers. These peppers will be very full so pack them well!

Evenly divide between meal prep containers.

 

Nutrition Information

Amount Per Serving: Calories: 326, Total Fat: 8g, Saturated Fat: 4g, Cholesterol: 87mg, Sodium: 950mg, Carbohydrates: 31g, Dietary Fiber: 5g, Total Sugars: 10g, Protein: 33g


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Last Week's Power Hour Menu - June 10th

 
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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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Last Week's Power Hour Menu - June 3rd

 
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Broccoli Cheese Quiche

Makes 6 Servings

Ingredients

-       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

Instructions

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

Ingredients

-       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

Instructions

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

Instructions

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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Last Week's Power Hour Menu - May 27th

 
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Caprese Egg Muffins

Makes 6 servings (one serving is two muffins and one slice of bread)

Ingredients

-       4 eggs

-       1 carton (16 oz) egg whites

-       3 tablespoons fresh basil, finely chopped

-       1 cup cherry tomatoes, roughly chopped

-       12 tablespoons shredded mozzarella

-       Olive oil for greasing muffin tins (or silicone baking cups)

-       1 loaf whole wheat bread

-       6 tablespoons butter

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, whisk together eggs, egg whites and basil. Evenly divide cherry tomatoes and mozzarella cheese between the bottoms of a 12-count muffin tin. Pour egg mixture over the top. Bake in the oven for 15-20 minutes or until no longer jiggly in the center.

Allow to cool then divide between meal prep containers. Store butter on the side. Store bread on the side and toast when ready to eat.

Nutrition Information

Amount Per Serving (with one slice bread and butter): Calories: 331 Total Fat: 14g, Saturated Fat: 9g, Cholesterol: 130mg, Sodium: 100mg, Carbohydrates: 24g, Dietary Fiber: 7g, Total Sugars: 6g, Protein: 19.5g


Buffalo Wing Cauliflower Rice Casserole

Makes 6 servings

Ingredients

-       2 bags (20 oz each) frozen cauliflower rice

-       1 bag (16 oz) frozen chopped spinach

-       2 packages (13 oz) smoked turkey sausage (I liked Butterball)

-       4 stalks celery, diced

-       1 teaspoon garlic powder

-       1 cup Franks Red Hot Buffalo Wing Sauce

-       1 large green bell pepper, sliced into rings

-       2 cups shredded mozzarella cheese

-       1/3 cup light ranch dressing

-       1/2 cup chopped green onion

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. In a large bowl, combine cauliflower rice, chopped spinach, sausage, celery, garlic powder and hot sauce. Stir to combine. Pour into a 9X13 inch baking dish. Top with pepper rings, mozzarella cheese, ranch and green onion. You can drizzle a little extra hot sauce over the top if desired. Bake for 25 minutes until hot and cheese has melted.

Cool, then evenly divide between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 150 Total Fat: 6.5g, Saturated Fat: 1g, Cholesterol: 15mg, Sodium: 615mg, Carbohydrates: 13g, Dietary Fiber: 6g, Total Sugars: 5g, Protein: 13g


Summer Turkey Chili

Makes 6 servings

Ingredients

-       2 pounds ground turkey

-       1 tablespoon extra-virgin olive oil

-       1 large green bell pepper, chopped

-       1 large yellow onion, chopped

-       1 small jalapeño pepper, chopped with seeds removed

-       1 zucchini, diced

-       2 cups fresh or frozen corn

-       1 tablespoon garlic, minced

-       2 cups chicken broth

-       1 (14.5 oz) can no-salt-added kidney beans, rinsed and drained

-       1 (14.5 oz) can diced tomatoes

-       1 (14.5 oz) can tomato sauce

-       1 tablespoon chili powder

-       2 teaspoons ground cumin

-       1 tablespoon fresh oregano, chopped

-       1/2 cup BBQ sauce (I love G. Hughes Original)

-       Salt and pepper to taste

Instructions

In a large pot, heat oil until shimmering. Add turkey and cook until no longer pink. Add pepper, onion and jalapeño. Cook and stir over medium heat until veggies just start to soften. Add remaining ingredients and simmer on medium heat for thirty minutes. Cool, then divide between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 272 Total Fat: 13g, Saturated Fat: 1g, Cholesterol: 93mg, Sodium: 600mg, Carbohydrates: 23g, Dietary Fiber: 10g, Total Sugars: 6g, Protein: 33g


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Last Week's Power Hour Menu - May 20th

 
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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


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Last Week's Power Hour Menu - May 13th

 
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Ham and Spinach Egg Muffins

6 Servings (Makes 12 muffins, one serving is two muffins)

Ingredients

-       8 eggs

-       1/3 cup frozen spinach, thawed

-       1/2 cup diced ham

-       Pinch of garlic powder (optional)

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Grease a 12-count muffin tin with coconut oil or use silicon liners.

Mix all ingredients in a large bowl. Evenly divide egg mixture between a 12-count muffin tin.

Bake for 20 minutes or until center is set. Remove and allow to cool then divide between meal

prep containers.

Nutrition Information

Amount Per Serving: Calories: 113 Total Fat: 7g, Saturated Fat: 2g, Cholesterol: 254mg, Sodium: 236mg, Carbohydrates: 1g, Dietary Fiber: 0g, Total Sugars: 0g, Protein: 11g


Spicy Corn Chowder

Makes 6 servings

Ingredients

 -       1 tablespoon olive oil

-       1 yellow onion, diced

-       1 green bell pepper, diced

-       1 jalapeño, diced

-       2 cloves garlic, minced

-       1 teaspoon ground cumin

-       1/2 teaspoon smoked paprika

-       3 cups chicken broth

-       2 cups frozen corn kernels

-       1 cup frozen okra pieces 

-       1 can (15oz) black beans, drained and rinsed

-       1 pound ham cubes

-       1/2 cup salsa

Toppings

-       Shredded cheddar cheese

-       Hot sauce

Instructions

Add olive oil to a large pot and add onion, green bell pepper, jalapeño, and garlic. Sauté vegetables in a large pot for 1-2 min with oil. Add all remaining soup ingredients. Simmer for 30 minutes. Cool then portion into containers based on serving needs. Add cheese and hot sauce after re-heating meal.

Nutrition Information

Amount Per Serving (Without cheese): Calories: 346 Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 21mg, Sodium: 606mg, Carbohydrates: 51g, Dietary Fiber: 13g, Total Sugars: 7g, Protein: 23g


Chili Lime Quinoa Bowl with Mango

Makes 6 servings

Quinoa Ingredients

 -       2 cups uncooked quinoa

 -       4 cups water

 -       Salt and pepper to taste

Tofu Ingredients

 -       1 package extra firm tofu, diced

 -       1 tablespoon olive oil

 -       2 teaspoons chili powder

 -       1 tablespoon lime juice

 -       Salt and pepper to taste

Salad Ingredients

 -       1 English cucumber, diced

 -       1/4 cup fresh cilantro, finely chopped

 -       2 cups mango, diced (plus extra for top, about 2-3 large mangos)

 -       2 tablespoons lime juice

 -       Salt and pepper to taste

Instructions

For the quinoa: In a medium saucepan combine quinoa and water. Bring to a boil, stir, reduce heat to a simmer, cover and cook for 15 minutes or until water is absorbed. Remove from heat and set aside.

For the tofu: Add olive oil to a medium saucepan over medium-high heat. Add diced tofu, salt, and chili powder and cook for 4 minutes. Stir tofu a few times while cooking. Turn off heat and add lime juice. Toss to coat, set tofu aside.  

For the salad: In a large bowl combine quinoa, tofu, mango, cucumber, and cilantro. Top with olive oil and lime juice and stir to combine. Portion into meal prep containers or as needed. Top with extra mango sprinkled with chili powder and additional lime. 

Nutrition Information

Amount Per Serving: Calories: 345 Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 0mg, Sodium: 18mg, Carbohydrates: 51g, Dietary Fiber: 6g, Total Sugars: 9g, Protein: 16g


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Last Week's Power Hour Menu - May 6th

 
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Pineapple Meatballs with Cauliflower and Sweet Potatoes

Makes 6 servings

Meatball Ingredients

-       2 pounds ground turkey

-       2 eggs

-       1 teaspoon onion powder

-       1 teaspoon garlic powder

-       1 large pineapple, diced OR two cans (20 oz) diced pineapple, drained

-       2 cups sugar free BBQ sauce

-       Salt and pepper to taste 

 Sweet Potatoes and Cauliflower Ingredients

-       2 large sweet potatoes, peeled and sliced in 1/4 inch thick rounds

-       1 large head cauliflower, broken into florets

-       2 tablespoons olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees.

Meatball Instructions

Mix together turkey, eggs, onion powder and garlic powder. Using a cookie dough baller or tablespoon, portion into balls and roll. Place on a baking sheet. Bake in the oven for 15-20 minutes or until the internal temperature of the meatballs reaches 165 degrees. Remove and portion into meal prep container with BBQ sauce and pineapple.

Sweet Potatoes and Cauliflower Instructions

On two separate large rimmed baking sheets. Evenly layer cauliflower and sweet potato rounds. Drizzle with olive oil and salt and pepper. Roast in the oven for 15-20 minutes or until cauliflower is crisp tender and sweet potatoes are soft.

Evenly divide between container with meatballs.

Nutrition Information

Amount Per Serving: Calories: 463 Total Fat: 21g, Saturated Fat: 5g, Cholesterol: 166mg, Sodium: 700mg, Carbohydrates: 35g, Dietary Fiber: 5g, Total Sugars: 15g, Protein: 35g


Spring Chicken and Vegetable Stew

Makes 6 servings

Ingredients

-       1 bag (16 oz) classic mixed vegetables, thawed slightly

-       1/2 cup fresh parsley, chopped

-       1 yellow onion, diced

-       2 pounds boneless skinless chicken breasts, sliced into bite sized pieces

-       1/4 tsp mild curry powder

-       1/4 tsp cinnamon

-       1 teaspoon dried thyme

-       2 tablespoons tomato paste

-       3 cups no salt added chicken broth

-       1 bag (1.5 pounds) baby red potatoes, sliced in half

-       3 tablespoons  lemon juice

-       Salt and pepper to taste

Instructions

In a large slow cooker. Add all ingredients. Cover and cook on low for four hours or on high for two. Portion into meal prep containers as needed.

Nutrition Information

Amount Per Serving : Calories: 288, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 73mg, Sodium: 617mg, Carbohydrates: 33g, Dietary Fiber: 5g, Total Sugars: 4g, Protein: 33g


Blueberry Cream Cheese Pancakes

Makes 6 servings

Ingredients

-       4 cups Kodiak Cakes Buttermilk Pancake Mix

-       1/2 teaspoon cinnamon

-       2 cups milk or coconut milk

-       1/2 teaspoon vanilla extract

-       4 eggs

-       2 cups fresh blueberries

-       1 (8 oz) package cream cheese

Instructions

Heat oven to 400 degrees. Line a large rimmed baking sheet with parchment paper. In a large bowl mix together pancake mix, cinnamon, coconut milk, vanilla and eggs. Pour into prepared pan and evenly spread. Sprinkle fresh blueberries over the top and sprinkle with cubed cream cheese.

Bake in the oven for 15-20 minutes or until toothpick inserted in the center comes out clean. Cool to room temp. Slice into squares and store int the refrigerator.

Nutrition Information

Amount Per Serving: Calories: 320, Total Fat: 19.7g, Saturated Fat: 10.9g, Cholesterol: 174mg, Sodium: 432mg, Carbohydrates: 23.3g, Dietary Fiber: 3.56g, Total Sugars: 6g, Protein: 13.6g


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Last Week's Power Hour Menu - April 29th

 
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Vanilla Chia Overnight Oats

Makes 6 Servings

Ingredients

-       1 1/2 cups rolled oats

-       3 cups coconut milk

-       1 1/2 teaspoons cinnamon

-       1 teaspoon vanilla extract

-       3 teaspoons chia seeds

-       3 cup blueberries

-       3 scoops vanilla protein powder (optional)

-       6 bananas

-       1/2 cup walnuts, finely chopped

Instructions

In a large bowl, stir together oats, coconut milk, cinnamon, vanilla extract, chia seeds and protein powder. Evenly divide between storage containers, sprinkle with blueberries and nuts. Store banana on the side and slice on top right before eating.

Nutrition Information

Amount Per Serving: Calories: 361, Total Fat: 12g, Saturated Fat: 3g, Cholesterol: 10mg, Sodium: 22mg, Carbohydrates: 55g, Dietary Fiber: 9g, Total Sugars: 10g, Protein: 12g


Garden Spinach Salad

Makes 6 Servings

Ingredients

-       12-13 cups baby spinach

-       6 hard-boiled eggs, 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

-       1-pint cherry tomatoes

-       Your favorite balsamic dressing

Instructions

Heat oven to 400 degrees. Place bacon on an aluminum foil lined baking sheet and place in oven. Cook for 15-20 minutes then remove 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 meal prep containers and add all toppings. Store dressing on the side.

 Nutrition Information

Amount Per Serving (includes buns): Calories: 332, Total Fat: 19g, Saturated Fat: 8g, Cholesterol: 227mg, Sodium: 731mg, Carbohydrates: 20g, Dietary Fiber: 2g, Total Sugars: 6g, Protein: 17g


Mango Chicken with Rice and Asparagus

Makes 6 Servings

Chicken Ingredients

-       6 boneless, skinless chicken breasts (about 3 pounds)

-       1 jar (16 oz) mango salsa (I like Newman’s Own)

-       1 yellow onion, roughly chopped

-       1 green bell pepper, cut into strips

-       Salt and pepper to taste 

Rice Ingredients

-       2 cups long grain white rice

-       4 cups water

-       Salt and pepper to taste

Asparagus Ingredients

-       2-3 bundles of asparagus, bottoms trimmed

-       1 tablespoon olive oil

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Place all chicken ingredients (except rice and asparagus) in a slow cooker. Cover and cook on low for 4 hours or on high for 2. Ensure chicken is fully cooked. Shred and cool.

Place rice in a medium pot and add correct water ratios. Refer to recipe for amounts. Bring to a boil, then reduce heat medium and cook until water is absorbed. Remove from heat and allow to cool.

Place asparagus spears on a large rimmed baking sheet. Drizzle with olive oil and salt and pepper. Roast in the oven for 15-20 minutes until crisp tender.

Evenly divide cooked and shredded chicken, rice and asparagus between meal prep containers.

Nutrition Information

Amount Per Serving: Calories: 401, Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 12mg, Sodium: 280mg, Carbohydrates: 50g, Dietary Fiber: 2g, Total Sugars: 15g, Protein: 29g


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Last Week's Power Hour Menu - April 22nd

 
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Spicy Crustless Quiche 

Makes 6 Servings

Ingredients

-       3 eggs

-       1 (16oz) carton egg whites

-       1 orange bell pepper, diced

-       1 can (14.5oz) diced tomatoes, drained

-       1 teaspoon red pepper flakes

-       1/3 cup feta cheese

-       Olive oil for greasing pan

-       Salt and pepper to taste

Instructions

Heat oven to 400 degrees. Combine all ingredients in a large bowl. Pour mixture into a greased pie pan. Bake for 20-30 minutes or until center is no longer jiggly. Cool, then slice and portion into containers based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 121, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 100mg, Sodium: 236mg, Carbohydrates: 7g, Dietary Fiber: 1g, Total Sugars: 3g, Protein: 14g


Tahini Chicken Bowls

Makes 6 servings 

Ingredients

-       6 boneless, skinless chicken breasts

-       1/2 tablespoon dried oregano

-       1 tablespoon olive oil

Cucumber Salad Ingredients

-       1 large cucumber, diced

-       3 cups cherry tomatoes, sliced in half

-       1 can (14.5oz) pitted black olives, drained

-       1/2 red onion, diced

-       2 tablespoons fresh parsley, minced

-       Salt and pepper to taste

Tahini Sauce Ingredients

-       1/3 cup tahini

-       1 teaspoon dried oregano

-       1/2 teaspoon ground cumin

-       1/2 lime, juiced

-       2 teaspoons honey

-       1 tablespoon balsamic vinegar

-       2 tablespoons warm water (plus more as needed to thin)

-       Salt and pepper to taste

Instructions
Heat oven to 400 degrees. Place chicken on a large rimmed baking sheet. Bake in the oven for 15-20 minutes or until the internal chicken temperature reaches 165 degrees. Remove and allow to cool, then slice into bite sized pieces.

Mix cucumber salad ingredients together in a large bowl. Portion into meal prep containers.

Mix together tahini sauce ingredients in a small bowl. Add warm water as needed to thin the sauce.

Portion tahini sauce and cooked chicken into containers with cucumber salad based on serving needs.

Nutrition Information

Amount Per Serving: Calories: 396, Total Fat: 22g, Saturated Fat: 5g, Cholesterol: 78mg, Sodium: 392mg, Carbohydrates: 13g, Dietary Fiber: 3g, Total Sugars: 8g, Protein: 35g


Spicy Potato, Black Bean and Chorizo Soup

Makes 6 Servings

Ingredients

-       1 pound chorizo sausage (casings removed) or ground turkey (less spicy option)

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

-       5 cups water

-       1 yellow onion, diced

-       1 cup mild salsa

-       1 pound baby red potatoes, quartered

-       2 cloves garlic, minced

-       1 tablespoon dried oregano

-       Salt and pepper to taste

Toppings:

-       6 tablespoons shredded cheddar cheese

-       6 tablespoons tortillas strips

Instructions

In a large skillet, brown chorizo or ground turkey until fully cooked. Remove excess fat. Place all remaining ingredients (except toppings) in a slow cooker. Cover and cook on low for 2-4 hours.

Nutrition Information

Amount Per Serving: Calories: 395, Total Fat: 16g, Saturated Fat: 6g, Cholesterol: 46mg, Sodium: 846mg, Carbohydrates: 43g, Dietary Fiber: 9g, Total Sugars: 5g, Protein: 19g


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