Healthy Meal Prep Menu 14 | Tortellini Soup, Eggplant Parmesan, Mini Mushroom Frittatas

Healthy Meal Prep Menu 14 | Tortellini Soup, Eggplant Parmesan, Mini Mushroom Frittatas


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Tomato, Spinach & Tortellini Soup
1 tbsp oil
1 onion, finely diced
2 garlic cloves, minced
1 28oz can diced tomatoes
1 28oz can crushed tomatoes
3 cups vegetable broth
1 tbsp Italian seasoning
½ tsp red pepper flakes
2 cups tortellini, cheese or beef
6 cups fresh baby spinach, chopped
¼ cup fresh basil
salt and pepper to taste
¼ cup parmesan, freshly grated
In a large soup pot heat oil over medium-high heat. Add onion and sauté for 3-4 min. Add garlic and cook for an additional 30 seconds. Add diced tomatoes, tomato puree, broth, Italian seasoning & red chili flakes. Bring mixture to a boil, reduce heat to medium & simmer for 5 min. Stir in spinach and tortellini. Cook for an addition 5-10 min or until tortellini is heated through. Stir in fresh basil and parmesan
Serve immediately or store in the fridge for up to 4 days

Easy Eggplant Parmesan
4-5 large eggplants, thickly sliced
olive oil
2 cups tomato sauce
4 cups spinach, roughly chopped
½ cup fresh basil, roughly chopped
1½ cups mozzarella, shredded
½ cup parmesan, freshly grated
Arrange eggplant slices on two large baking sheets. Brush both sides with olive oil & season with garlic powder, salt & pepper. Bake at 400°F for about 30 min, flipping once during cooking to ensure even browning
Spread a layer of tomato sauce on the bottom of a large baking dish. Arrange eggplant in a single layer. Top with chopped spinach, basil, more tomato sauce & mozzarella cheese. Repeat layers until all of the eggplant is used. Finish with mozzarella & parmesan & bake at 350°F for 25-30 min, until it’s heated through & the cheese is melted and golden
Serve immediately or store in the fridge for 3-4 days

Pea & Pancetta Risotto
2 tbsp butter
1 onion, finely diced
½ cup pancetta, diced
3 garlic cloves, minced
2 tsp fresh thyme
2 cups Arborio rice
5 cups chicken broth
2 cups shelled peas, fresh or frozen
½ cup parmesan, freshly grated
salt and pepper to taste
In a large skillet melt butter over medium-high heat. Add onion & pancetta and sauté for 4-5 min or until pancetta becomes crispy. Add garlic, thyme & Arborio rice and cook for 2-3 min or until rice becomes translucent. Add broth & bring mixture to a boil. Reduce heat to medium-low and cook, stirring frequently until the liquid has been absorbed and the rice is tender. Add peas & parmesan and cook for an additional 2-3 min, until peas are heated through. Season with salt & pepper to taste
Serve immediately or store in the fridge up to 4 days

Roasted Rapini & Radicchio
1 large bunch rapini
2 medium radicchio heads, halved
3 tbsp olive oil
2 tbsp balsamic vinegar
3 garlic cloves, minced
salt and pepper to taste
On a large baking sheet, spread out rapini & radicchio in a single layer. Toss with olive oil, balsamic vinegar, garlic, salt & pepper. Bake at 450ºF for 5-8 min, or until the leaves are wilted. Serve immediately or store in fridge for 4-5 days

Pesto Chicken Salad
2 chicken breasts, cooked and shredded
½ cup pesto sauce http://bit.ly/2cqmnPh
6 cups arugula
2 cups cherry tomatoes, halved
¼ cup pine nuts
¼ parmesan, freshly grated
1 lemon, cut into wedges
In a mixing bowl, combine shredded chicken with pesto. Divide chicken mixture among 5 mason jars. Top each with arugula, cherry tomatoes, pine nuts, parmesan. Store with a lemon wedge. Dress with lemon before eating
Serve immediately or store in fridge for 2-3 days

Mini Mushroom Frittatas
1 tbsp butter
2 cups mushrooms, thinly sliced
1 garlic clove, minced
½ tsp Worcestershire sauce
1 tsp fresh thyme
salt and pepper to taste
6 eggs
2 tbsp milk
½ cup parmesan, grated
In large skillet melt butter over med-high heat. Add mushrooms & cook until they start to brown. Stir in garlic, Worcestershire sauce, fresh thyme, salt & pepper. Cook for another 1-2 min & remove from heat
In a large measuring cup or mixing bowl, whisk eggs, milk and half of the parmesan cheese
In a well greased or silicone lined muffin tin, divide mushroom mixture evenly. Pour egg mixture over the mushrooms & top with remaining parmesan. Bake at 375ºF for 15-20 min or until they are completely set
Store in the fridge up to 4 days

White Bean & Olive Dip
2 15oz cans of cannellini beans, rinsed and drained
¼ cup pitted Kalamata olives
1 garlic clove, minced
1 lemon, zested and juiced
½ tsp red chili flakes
salt and pepper
2-3 tbsp olive oil
¼ cup olive tapenade (optional)
In a food processor, combine beans, olives, garlic, lemon zest & juice, red chili flakes, salt & pepper. Blend until mixture begins to become smooth. Slowly drizzle in olive oil until the dip reaches your desired consistency. Divide into individual portions & spoon a tsp of tapenade into the center. Store in the fridge up to 5 days

This series was made possible with the support of the OMDC

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