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Meal Prep Week 8

12/26/16-12/31/16

Happy Holidays!

Well the holidays are upon us, and so are all of the cookies, Christmas hams/turkeys, and egg nog. It can sometimes be inevitable to not indulge, but usually by New Years, I am ready to get back on a healthier diet. We have some really good and simple recipes this week! Including an easy and inexpensive hummus recipe made with our new little food processor. What a great gift from family! We were pretty much equally excited about receiving a new meatloaf pan.

Simple Hummus (without tahini)

http://www.thewholesomedish.com/simple-hummus-without-tahini/

Ingredients

  • 1 (15 oz.) can garbanzo beans (chickpeas), drained and rinsed
  • 2 to 4 tbsp. water
  • 2 tbsp. extra virgin olive oil
  • 1 tbsp. lemon juice
  • 1 garlic clove, minced
  • ¾ tsp. ground cumin
  • ¼ to ½ tsp. salt

Directions

  1. Add the garbanzo beans, 2 tablespoons of water, the olive oil, lemon juice, garlic, cumin, and ¼ teaspoon of salt to a food processor. Process until smooth and creamy. If needed, add additional water to thin out the hummus and ¼ teaspoon of salt to your taste preference.
  2. Store covered in the refrigerator.
We added some extra pesto that we had to our hummus and it came out great! So much more inexpensive to make our own hummus.

Healthy Black Bean Casserole

http://simplegreenmoms.com/healthy-black-bean-casserole/amp/

Ingredients

  • 2 cups cooked brown rice (any kind works)
  • 1 (15 oz.) can black (or pinto) beans
  • 2 cups frozen (or canned) sweet corn
  • 2 tablespoons milk
  • ½ lime, juiced
  • ¼ cup green bell pepper, diced
  • ¼ cup purple onion, diced
  • 4 oz. cream cheese, cubed
  • chopped cilantro (fresh or frozen)
  • 1 tablespoon cumin
  • 1 tablespoon smoked paprika
  • 1 tablespoon garlic, minced
  • 1 tablespoon chili powder
  • salt/pepper to taste

Directions

  1. Preheat oven to 425F degrees and prepare a 8x8 baking dish with non-stick spray
  2. Add all ingredients in large mixing bowl and stir until evenly combined
  3. Transfer mixture to prepared baking dish
  4. Bake for 30-35 minutes or until golden brown
  5. Carefully remove from oven and let cool for a few minutes before serving

Slow Cooker Zesty BBQ Chicken

http://www.sweetlittlebluebird.com/2016/05/slow-cooker-zesty-barbecue-chicken.html?m=1

Ingredients

  • 2 to 2 1/2 pounds boneless, skinless chicken breasts (fresh)
  • 1 cup onion, chopped (optional, but highly recommend)
  • 1 cup Sweet Baby Ray's BBQ Sauce
  • 1/2 cup Kraft Zesty Italian Dressing
  • 2 tablespoon Worcestershire sauce
  • 1/4 cup light brown sugar

 

Directions

 

  1. Lightly spray slow cooker with non-stick cooking spray.
  2. Place chicken in single layer in slow cooker. Top chicken with diced onion (optional). Mix remaining ingredients (bbq sauce, Italian dressing, Worcestershire sauce and brown sugar). Pour sauce over chicken.
  3. Cook on high for 3 to 4 hours, until chicken is tender and easy to shred.  When ready, shred with two forks. Reduce slow cooker temperature to low and cook an additional hour. Cooking the extra hour allows the yummy sauce to absorb into the chicken. 
  4. Serve chicken piled high on your favorite rolls along with your favorite barbecue sides - coleslaw, potato salad, baked beans, baked potatoes, French fries, veggies, salad and more. Enjoy!

One Pan Balsamic Chicken and Veggies

https://www.google.com/url?hl=en&q=http://www.chelseasmessyapron.com/one-pan-balsamic-chicken-veggies/&source=gmail&ust=1482852901360000&usg=AFQjCNFGX17L1My8TdXT1TC4varbpFMlzg

Ingredients

  • 2/3 cup balsamic vinegar
  • 2/3 cup zesty Italian dressing fat free is great
  • 1.25 pounds chicken tenders or breasts
  • 2 heads broccoli
  • 1 cup baby carrots
  • 1/2 pint cherry tomatoes
  • 1 teaspoon Italian seasoning
  • 3 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • Optional: fresh parsley, salt and pepper

Directions

  1. Preheat the oven to 400 degrees F. Spray a large tray with nonstick spray and set aside.
  2. Whisk together the balsamic vinegar and zesty Italian dressing.
  3. Trim the tenderloins of fat and undesired parts. Alternatively cut the breasts into small 1/4th-1/2th inch thick pieces
  4. Place 1/3 cup of the balsamic + Italian mixture in a large bag and add the chicken tenders. Coat and place in the fridge to marinate for at least 30 minutes and up to 6 hours.
  5. Chop the broccoli into small pieces. Slice the baby carrots in half.
  6. Place broccoli + carrots on the prepared tray with the cherry tomatoes (like your tomatoes LESS roasted? Toss in after 5-10 minutes of the broccoli and carrots being cooked. Otherwise they are ultra-tender), Italian seasoning, olive oil, garlic powder, and add some seasoned salt and pepper to taste.
  7. Roast the veggies for 10-15 minutes.
  8. Remove from the oven and flip around. Section the veggies to each side of the tray (see video) and place the chicken tenders (discard marinade) in the center. Brush 1/3 cup of the balsamic + Italian mixture over the chicken.
  9. Return to the oven and cook for another 7-15 minutes depending on the size of your chicken. Be careful to monitor the chicken so you don't overcook it.
  10. Serve the chicken and veggies with the remaining Balsamic + Italian mixture. Top with freshly chopped parsley if desired.

Custom Egg Muffins

Ingredients

  • 12 eggs
  • Any veggies, meats, or cheeses you’d like!

Directions

  1. Preheat the oven to 350 degrees
  2. Grease/spray a muffin tin and set aside.
  3. In a frying pan, sauté your desired veggies (except for spinach, we put that into the cups fresh)
  4. In a bowl, whisk together the eggs.
  5. You can either mix the sautéed veggies in the bowl with the eggs, or first pour the eggs evenly into the cups, and add veggies after. We added them after evenly pouring the eggs so that we had more consistent amount of veggies per muffin.
  6. Bake for 20-25 minutes  
This week, our egg muffins have mushrooms, ham, peppers, and colby jack cheese. We package two to a container so that all we have to do is pop them in the microwave for about 30 seconds and run out the door.

Shopping List

  • 1.25 pounds chicken tenders or breasts
  • 2 to 2 1/2 pounds boneless, skinless chicken breasts
  • extra virgin olive oil
  • lemon juice
  • Lime Juice
  • Minced Garlic
  • Ground cumin
  • 1 tablespoon smoked paprika
  • 1 tablespoon chili powder
  • 1/2 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 2 tablespoon Worcestershire sauce
  • 1/4 cup light brown sugar
  • 2/3 cup balsamic vinegar
  • 12 eggs
  • 2 cups cooked brown rice (any kind works)
  • 2 tablespoons milk
  • 4 oz. cream cheese, cubed
  • 1 cup onion, chopped (optional, but highly recommend)
  • 1 cup Sweet Baby Ray's BBQ Sauce
  • Zesty Italian Dressing
  • 2 heads broccoli
  • 1 cup baby carrots
  • 1/2 pint cherry tomatoes
  • ¼ cup green bell pepper, diced
  • ¼ cup purple onion, diced
  • 2 cups frozen (or canned) sweet corn
  • 1 (15 oz.) can garbanzo beans (chickpeas), drained and rinsed
  • 1 (15 oz.) can black (or pinto) beans
  • Veggies for egg muffins
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