Wednesday, May 13, 2015
Wednesday, May 6, 2015
2 cups Chicken Broth
Monday, May 4, 2015
Lemon Butter Chicken, Artichokes and Cheese Tortellini
1 bag of grilled Chicken Breasts
1 bag of frozen Cheese Tortellini
1 can of Artichokes
1 jar of Lemon Butter Sautee sauce
Juice from 1/2 Lemon
Pour all contents into a large saucepan
Heat on medium high until it comes to a boil
Lower heat to medium low and cover, let simmer 20 mins
And...It Is What It Is!
Monday, April 20, 2015
24 egg whites or 6 cups Liquid egg whites
½ cup of red onions, chunky chopped
½ cup of red bell peppers, chunky chopped
½ cup of mushrooms, chunky chopped
½ cup of scallions (green onions), chopped
½ cup of spinach, chopped
2 tablespoons Italian seasoning
1 teaspoon of pepper
Preheat oven to 375 degrees.
In a separate bowl mix your veggies together so they will be well proportioned.
Spray a glass pie dish with olive oil and add in veggies, spread veggies evenly.
Bake at 375 degrees for 20 minutes or until golden brown.
Allow to cool for 25-30 minutes before cutting. Store in the fridge not the freezer.
They only take about 30-60 seconds to warm up in the morning
Breakfast: Chunky Veggie & Egg White Frittata
AM Snack: Small Salad with grilled Chicken Breasts
Lunch: 3 types of Chicken Breasts, steamed Sweet Potatoes, Broccoli and Stir-fry Veggies
PM Snack: Hummus/Turkey Muffins
I am having sweet potatoes for 2 days and I seasoned them differently during meal prep for each day, 1 day I have ginger and pumpkin spice day 2 is cinnamon and nutmeg.
My meat was seasoned three different ways as well to provide variety. I picked up a neat trick from Fit Men Cook
To make meal prep easier, I do not cook my veggies or sweet potatoes. I just wash and chop my veggies and I slice my sweet potatoes thin with a Mandolin so they cook thoroughly. When I microwave my food I leave the top on but vent it and the steam cooks the veggies and sweet potatoes.
And...It Is What It Is!
1lb of Ground Turkey/Chicken Meat
4 Egg whites
1 cup of Quick Oats
½ whole Tomato
¼ whole Onion
½ whole Bell Pepper
¼ cup of sliced Mushrooms
¼ cup of cubed Butternut Squash (optional)
1/8 cup of Tomato Paste
1 tablespoon of Italian Seasoning
1 tablespoon of Pepper
*add any additional seasonings you like
*try with Shani’s Everything or Shani’s Poultry seasonings
Preheat oven to 325 degrees.
In a large bowl add ground meat and egg whites
Add oatmeal to bowl.
Add all veggies to a food processor and process until they are chopped fine.
Add tomato paste, salt, Italian seasoning, pepper and any other seasonings.
Using your hands or spatula, Mix all ingredients until mixed thoroughly.
Using olive oil, spray or lightly oil a muffin pan (1 dozen or 2 six)
Grab mix and form into 12 balls and place into the muffin pan(s)
Bake for 25-30 minutes
And...It Is What It is!