Healthy Meal Prep | Menu 1

Healthy Meal Prep | Menu 1


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Hearty Vegetable Soup: CLICK TO JUMP TO RECIPE http://bit.ly/1JkR8yN
1 yellow onion, finely diced
3 carrots, finely diced
3 celery ribs, finely diced
2 cloves garlic, minced
1 tsp oregano
1 tsp fresh thyme leaves
3 cups vegetable broth
1 28oz can diced tomatoes
1 can cannellini beans, rinsed and drained
1 cup green cabbage, shredded
1 cup green beans, trimmed and halved
1 cup zucchini, diced
1 cup green peas, fresh or frozen
fresh parsley, chopped
salt and pepper

Combine all of the ingredients in your slow cooker except the peas and parsley. Turn it on High and allow it to cook for 3-4 hours. Add peas and parsley for last 15 minutes of cooking.
Store in the refrigerator for 4-5 days. Soup can also be frozen for up to 6 months.

Healthy Chicken Piccata: CLICK TO JUMP TO RECIPE http://bit.ly/1VvUcKe
2 tbsp oil
4 boneless skinless chicken breasts
salt and pepper
2 cloves garlic, minced
2 tbsp capers
½ cup white wine
1 cup chicken broth
1 tbsp cornstarch
1 lemon, juiced
2 tbsp fresh parsley, finely chopped

In a large skillet, heat 1 tablespoon of oil over medium-high heat. Season chicken breasts generously with salt and pepper. Arrange them in skillet and cook for approximately 5 minutes or until the chicken releases easily from the pan. Turn chicken and cook it for an additional 5 minutes. Transfer chicken to a plate.
In the same skillet, heat another tablespoon of oil. Add garlic and capers and cook until they become fragrant; about 30 seconds. Add white wine, chicken broth and lemon juice. Bring mixture to a boil. Return chicken to the pan.
Cover, reduce heat to medium low and allow chicken to simmer for an additional 10 minutes or until it has reached at least 165°F on a meat thermometer.
Remove chicken from pan. In a small bowl mix cornstarch and water until the cornstarch dissolves. Stir the cornstarch slurry into the pan juices and simmer for an additional 1 or 2 minutes until it has thickened slightly.
Serve immediately or store in the refrigerator for up to 3 days.

Roasted Red Potatoes with Garlic & Parsley: CLICK TO JUMP TO RECIPE http://bit.ly/1mpFE34
6-8 red potatoes, washed and quartered
1 tbsp olive oil
½ tsp garlic powder
salt and pepper
2 tbsp fresh parsley, finely chopped

Preheat oven to 400°F. In a large bowl toss potatoes with olive oil, garlic powder, salt and pepper. Roast potatoes for 35 min, flipping twice during cooking. Finish with fresh parsley.
Serve immediately or store in the refrigerator for 3-4 days.

Asparagus, Broccoli & Green Beans: CLICK TO JUMP TO RECIPE http://bit.ly/1JkRfdE
1 bunch asparagus, stems removed and cut into thirds
1 broccoli crown, cut into florets
1lb green beans, trimmed and quartered

Heat 1 inch of water in a large pot. Combine vegetables in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness. Run them under cool water to prevent them from cooking any further.

Mediterranean Bean Salad: CLICK TO JUMP TO RECIPE http://bit.ly/1Oz6nQC
2 cans cannellini beans, rinsed and drained
½ cup roasted red peppers, chopped
½ cup artichoke hearts, chopped
¼ cup sundried tomatoes, chopped
¼ cup kalamata olives, chopped
2 tbsp olive oil
2 tbsp white wine vinegar
salt and pepper
2 cups baby spinach

Combine all of the ingredients except for the baby spinach in a large bowl. Toss well. Top with baby spinach.
Store in the refrigerator for 4-5 days.

Caprese Frittatas: CLICK TO JUMP TO RECIPE http://bit.ly/1YWnwJM
6-8 eggs
2 tbsp milk
3-4 fresh basil leaves, finely chopped
1 cup cherry tomatoes, halved
¾ cup mozzarella cheese, grated
salt and pepper

Preheat oven to 375°F. Spray a muffin tin with cooking spray. In a medium bowl whisk eggs, milk, salt and pepper. Divide the tomatoes, basil and ½ cup of the mozzarella cheese equally in each muffin cup. Pour in the egg mixture. Top with the remaining mozzarella cheese. Bake for 10-12 min or until frittatas are set.
Store in the refrigerator for 3-4 days.

Cottage Cheese Fruit Cups: CLICK TO JUMP TO RECIPE http://bit.ly/1OqrKYP
2½ cups cottage cheese, or substitute yogurt
2 tbsp honey
1 cup cantaloupe, finely diced
1 cup honeydew, finely diced
1 cup red grapes, halved

Add ½ cup of cottage cheese to each of 5 mason jars or containers. Drizzle with honey. Top with cantaloupe, honeydew and grapes.
Store in the refrigerator for up to 5 days. Shake well before eating.

This series was made possible with the support of the OMDC

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