Meal Prep Recipes

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COCONUT BREADED CHICKEN

INGREDIENTS
Coconut Flour
Eggs
Black Pepper, Garlic Powder, Cumin, Thyme, Chili Flakes
INSTRUCTIONS:
Cut chicken breast in half horizontally making thin slices of chicken.
Beat egg in bowl.
In another bowl, combine the coconut flour, and a dash of the remaining seasonings.
Take a skillet, put it on medium heat and add ghee or coconut oil.
Take the chicken, dip it in the egg, dip it in the flour mixture on both sides and fry for approximately 4 minutes on each side until golden brown.


fullsizerender-6INGREDIENTS:
4 Boneless Skinless Chicken Breasts
2 Bell Peppers
Salt, Pepper, Garlic Powder, Extra Virgin Olive Oil
INSTRUCTIONS:
Cut chicken into desired size pieces.
Sprinkle with desired seasoning, add 2 tbsp of olive oil, mix and spread in glass pan.
Chop bell peppers, toss on top.
Bake at 400 degrees for ~20 minutes or until no longer pink.


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MINI TURKEY PATTIES

INGREDIENTS:
1lb Ground Turkey
1 Red Onion
1 Bell Pepper
Black Pepper, Garlic Powder, Extra Virgin Olive Oil
INSTRUCTIONS:
Chop onion and bell peppers, mix with ground turkey and seasoning in a bowl.
Form patties.  Set stove to medium heat, drizzle olive oil in skillet, cook until no longer pink in the inside.  Patty thickness should be no more than an inch to cook evenly.


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SAUTED GREEN BEANS & RED POTATOESINGREDIENTS:

INGREDIENTS
1 lb Fresh Green Beans
1/2lb Red Potatoes
Minced Squeeze Garlic
Extra Virgin Olive Oil, Black Pepper, Garlic Powder, Creole Seasoning

INSTRUCTIONS:
Snap ends of green beans.
Boil red potatoes until moderately soft.  Chop to desired size.
In a skillet on a medium to high heat, add olive oil and minced garlic.  Add green beans and sauté for 5 minutes, add red potatoes and seasoning and sauté until desired softness or crunchiness.
*Amounts do not have to be exactly as listed, add in what can fit in your skillet and also to your preference of what you would like to eat more of.  I LOVE garlic so I added about 3 tbsp of minced garlic and more green beans than potatoes.


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BAKED ASPARAGUS & BROCCOLI

INGREDIENTS:
Asparagus
Broccoli
Extra Virgin Olive Oil, Garlic Powder, Black Pepper
INSTRUCTIONS:
Pre-Heat the oven for 450 degrees.  Use a baking sheet and line with foil.
Chop the ends of asparagus and chop broccoli crowns into big pieces.
Drizzle with olive oil, sprinkle with desired seasoning, spread out on baking sheet.
Cook for 12-20 minutes until desired crunchiness.
*I cooked the asparagus and broccoli separate or you can line the broccoli crowns around the asparagus along the side of the baking sheet.  I also enjoy the vegetables slightly burnt so I leave them in a bit longer.  There are a lot of sodium free seasonings to choose from so you don’t get bored of the same flavor.


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TURKEY SPAGHETTI W/ EGG NOODLES

INGREDIENTS:
Egg Noodles
Ground Turkey
Organic Spaghetti Sauce (2 jars)
Zucchini (2), Squash (2), Mushrooms, Yellow Onion (1)
Black Pepper, Garlic Powder, Red Pepper Flakes, Basil
INSTRUCTIONS:
Cook egg noodles as labeled.
In a skillet, add chopped onions, sauté until translucent, add ground turkey, cook thoroughly.
Using a crockpot, add spaghetti sauce, cooked ground turkey, thick cuts of chopped vegetables, and seasoning.
Cook on low for 6 hours or high for 4 hours.


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INGREDIENTS:
Red Potatoes
Zucchini
Bell Peppers
Extra Virgin Olive Oil, Black Pepper, Creole Seasoning, Garlic Pepper, Parsley Flakes, Rosemary
INSTRUCTIONS:
Chop potatoes and vegetables.
Drizzle with extra virgin olive oil and seasoning, mix to coat well.
On a baking sheet, spread the potatoes and vegetables evenly.
Bake at 400 degrees for 45-60 minutes.


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BAKED KALE CHIPS

INGREDIENTS:
Kale
Extra Virgin Olive Oil
Seasoning of Choice (Garlic Powder is super good!)
INSTRUCTIONS:
Tear kale from stem.
Place on baking sheet.
Drizzle with olive oil, sprinkle seasoning, mix well and spread evenly on baking sheet.
Bake at 350 degrees for 15 minutes.


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FALL-OFF-THE-BONE CROCKPOT CHICKEN

INGREDIENTS:
Bone-In Chicken Thighs
Zucchini
Squash
Seasoning
Vegetable Broth
INSTRUCTIONS:
Rinse chicken and season on both sides.
Place at the bottom of the crockpot, skin side up.
Add half a cup of vegetable broth.
Cook on Low for 5-6 hours.
Remove chicken and add sliced vegetables, cook for 30 minutes or until desired softness.

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