Egg Roll In a Bowl

   

EGG ROLL IN A BOWL

This may look gross but if you pass this one up, you’re missing out!

I hate coleslaw so I was iffy about this one but it is so good.👌🏼 Recipe below makes 10 servings of 1 cup each. Cut recipe in half for less servings. (Duh! But I gotta say it.)

INGREDIENTS:

  • 2lbs Ground Sausage (I used Sweet Italian Sausage for extra flavor)
  • 2 bags Coleslaw (cabbage & carrots – near the bagged salads)
  • 10 Cloves of Garlic – minced
  • 2 tsp Ground Ginger
  • 1 cup Low Sodium Soy Sauce

DIRECTIONS:

  1. In a large pot, brown sausage over medium heat.
  2. While sausage is cooking mince garlic and combine in a bowl with ground ginger and soy sauce. Whisk so ground ginger doesn’t clump and set aside.
  3. Once sausage is cooked through, add coleslaw to the pot and mix to combine.
  4. Add soy sauce mixture to the pot and mix to combine. Allow mixture to cook 5 more minutes or until cabbage is slightly wilted.

ENJOY!

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Baked Chicken Breasts with Whole Grain Penne Pasta and Roasted Brussels Sprouts

My least favorite meal prep because it’s SO.MUCH.FOOD. Stupid complaint right? I know. I’ve started taking out some of the chicken and eating it as a snack to help me get it all in during the day.

I should note that I eat A LOT of food to maintain/grow my muscles and my BMR (Basal Metabolic Rate) is about 1750 calories a day. That’s how many calories I burn a day just by being alive, breathing, blood pumping, blinking, etc. I could lay in bed all day doing nothing and burn that many calories. Pretty cool huh!

Meal Prep details….

Baked Chicken Breast with Whole Grain Penne Pasta and Roasted Brussels Sprouts.

MY PORTION:

– 7oz Chicken Breast

– 4oz Penne Pasta

– 1 cup Brussels Sprouts

MACROS:

64.5g Protein

86g Carbs

5.6g Fat

605 calories

Breakfast Casserole 


Super easy recipe below and tastes great! Only advice, don’t fall asleep if you choose to make it the night before.😴 This is the second one I made since I forgot to set a timer for the first one and fell asleep. It wasn’t until 1:25am that I realized the burnt cheese smell wasn’t from my sons late night snack. OOPS!😬

INGREDIENTS

▪️24oz Frozen Hash Browns

▪️10 Cooked Turkey Sausage Patties – crumbled

▪️16oz Cubed Ham

▪️8oz Mexican Shredded Four Cheese

▪️13 Large Eggs

▪️1 Cup Milk

▪️1 teaspoon Salt

▪️1/2 teaspoon Ground Black Pepper

▪️Cooking Spray

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Add frozen hash browns, cooked sausage, ham and cheese to a large bowl and mix to combine. Pour mixture into 9×13 baking dish that has been coated with cooking spray.
  3. In a large bowl, whisk eggs with the milk, salt and pepper. Pour egg mixture over the hash brown mixture.
  4. Bake for 60-75 minutes uncovered. The center should be set and the edges golden brown. (My oven is old and mine took 75 minutes.)

ENJOY!

Baked Risotto with Portobello Mushrooms

Baked Risotto with Portobello Mushrooms

The credit for the photo to the left goes to Better Homes and Gardens, this recipe is out of their Skinny One-Pan Recipes magazine from 2016. All other photos were taken by me.

This recipe is incredibly easy and delicious! I’ve made it a few times and the only tweak I make is that I add more chicken because I prefer more protein in my Risotto.

TIP: Use a Fresh Roasted Chicken from the grocery store and save time. I prefer the “no salt added” chicken if available.

THE RECIPE

Ingredients:

  • Nonstick Cooking Spray
  • 2 tsp. Olive Oil
  • 6oz. Fresh Portobello Mushroom caps, halved and sliced (2-1/2 cups)
  • 1/2 cup Chopped Onion
  • 1-2 Garlic Cloves, minced
  • 2 – 14.5oz cans Reduced Sodium Chicken Broth
  • 1 cup water
  • 1-1/2 cups uncooked Arborio Rice (hidden amongst the others in the rice section)
  • 1/2 tsp. Freshly Ground Black Pepper
  • 1-1/2 cups chopped cooked Chicken Breast
  • 1/2 cup grated Parmesan Cheese
  • 2 Tbsp. Fresh Italian Parsley (optional)

Instructions:

  1. Preheat oven to 350 degrees Fahrenheit. Coat a 2-quart square or rectangular baking dish with cooking spray.
  2. In a large skillet heat oil over medium heat. Add the mushrooms, onion and garlic and cook until mushrooms are tender, stirring occasionally.
  3. Add broth and water; bring to a boil. Stir in rice and pepper. Transfer to prepared baking dish. Bake, covered, 35 minutes or until rice is tender.
  4. Stir in remaining ingredients, chicken and parmesan cheese, and top with parsley if preferred.

MAKES 6 SERVINGS (1-1/4 cups each)

MACROS (for the exact ingredients I used, pictured below)

  • 268 Calories
  • 28g Carbs
  • 16.2g Protein
  • 10.3g Fat

BBQ Chicken Sliders

I’m not mad at this Meal Prep at all. Insanely easy and 🌺HAWAIIAN ROLLS🌺 Yes, please!

I threw 9 chicken breasts in the crockpot with some water and cooked the chicken low and slow for about 7-8 hours. I shredded the chicken and then added Sprouts brand Honey Chipotle BBQ Sauce. The kids (and the hubs) are all over this.

If you don’t have a Sprouts store in your area or you’re not able to find that brand in your local grocery store, try to find the healthiest version of BBQ sauce that you can find. I use Sprouts brand because there is no sugar in the sauce.

You can also make your own BBQ sauce. This Whole 30 approved version is pretty good and can be found here.

MACROS for 1 Cup of Chicken & 2 rolls
Protein – 48g
Carbs – 45g
Fat – 9g
Calories – 435

Baked Chicken Breast Prep

Baked Chicken Breast, Mashed Sweet Potatoes with Sugar Free Maple Syrup and Collard Greens.

🏻HERS: 6oz of chicken breast, 1/2 cup sweet potatoes, 1/2 cup of greens.

🏽HIS: 8oz of chicken breast, 3/4 cup sweet potatoes and 3/4 cup of greens.

🐓Perfectly Baked Chicken Breast🐓 Set oven to 400 degrees, cook chicken for 10 minutes then flip over and cook 10 minutes more. I always get perfectly cooked and moist chicken breast with the high temp less time method. Seasoned with Mrs. Dash.

🍠Sweet Potatoes 🍠 Chop those babies up and boil until soft, about 20 minutes. Put in bowl and use some elbow grease or an Immersion Blender (my method) to mash. Add sugar free maple syrup until you obtain your desired consistency. Doesn’t take much so add slowly. NO SALT!

🍃Collard Greens🍃 (Per bundle of greens) Cut out center stem, roll leaves and cut so you have long ribbons. On low, cook 1 strip of chopped bacon in skillet until the fat melts and then add 1 Tbsp of olive oil and 3 chopped garlic cloves. Cook until garlic is golden. Add greens, season with salt and cover, stirring occasionally and cooking until soft, about 10 minutes.

I use “Extra Light Tasting Olive Oil” because I don’t like the taste of olive oil. Unless I’m dipping bread in it. To each their own.

👻HAPPY HALLOWEEN👻
  

Zucchini Pizza Bites

Zucchini Pizza Bites, a guilt-free alternative to one of my favorite foods and probably a lot of yours as well.

I kept it simple with a pre-made sauce and cheese but you can definitely jazz these up a bit more.

Use a homemade sauce for an even lighter option and top with mini pepperoni, turkey sausage, etc. One thing to remember is that the cook time is quite short (see below), so if you’re putting any meat other than pepperoni on these, it will need to be precooked.

HOW TO MAKE

  1. Set your oven to broil. If you don’t have a broil function, 500 degrees should be sufficient.
  2. Using a baking sheet, line with foil and spray with cooking spray. I use an Olive Oil spray.
  3. Using a medium to large size zucchini, cut in 1/4” slices. If you have a smaller zucchini you can cut at an angle to create larger oval-shaped slices.
  4. Place sliced zucchini on baking sheet, spray tops with cooking spray and sprinkle with salt and pepper.
  5. Bake zucchini for 2 minutes on each side. Remove from oven, top with sauce, cheese and any other toppings you desire and bake for 1-2 more minutes, careful not to burn the cheese.

ENJOY!

Mini Turkey Meat Loaves w/Roasted Potatoes and Green Beans

Yesterday I prepped this delicious meal for myself and my husband with plenty of leftovers for our 3 kids, who all loved it too!

The recipe is below for 4 servings but I, of course, multiplied that. I made 17 servings for my husband and I and his are a double serving of the meat loaves (2 instead of only 1) plus all the extras you can see in the photos below.

I used 7-8lbs of Ground Turkey, 4lbs of Green Beans and 10lbs of Potatoes.

Meal Prepping can be quite intimidating at first but I assure you, it is very simple and such a time saver when you don’t have to worry about cooking lunch or dinner for the next 7-10 days.

I’ve created a Meal Prep Guide to help others understand and get started with prepping. It isn’t difficult, it just takes a bit of planning and it can definitely help you hit your goals. If you’re interested in the guide, it is only $5.00 and is in PDF format so it will be sent via email.

MINI MEAT LOAVES, GREEN BEANS AND POTATOES – 4 Servings

Prep: 10 Minutes  Bake: 40 Minutes  Stand: 10 Minutes

  • Nonstick Cooking Spray
  • 12oz. Fingerling and/or New Potatoes, halved or quartered
  • 1 Tbsp. Olive Oil
  • Salt and Black Pepper
  • 1/3 cup Barbecue Sauce
  • 1/4 cup Fine Dry Bread Crumbs
  • 1/4 cup Finely Chopped Onion
  • 1 tsp. Garlic Powder
  • 1 lb. Lean Ground Beef (I used Turkey)
  • 8oz. Green Beans, trimmed
  • 1 tsp. Olive Oil
  • 1/4 cup Barbecue Sauce

 

  1. Preheat oven to 400 degrees. Line a 15×10 inch baking pan with foil; coat foil with cooking spray. Place potatoes on 1/2 of the prepared pan. Drizzle with 1 Tbsp Olive Oil and sprinkle with salt and pepper. Bake 20 minutes, stirring once.
  2. Meanwhile, in a large bowl combine next four ingredients (through Garlic Powder). Add ground beef (or turkey); mix well. Shape into four 3-1/2 x 2 inch loaves.
  3. In a medium bowl drizzle the green beans with 1 tsp. Olive Oil and sprinkle with salt and pepper; toss to coat. Place loaves and green beans in the pan with the potatoes. Bake 20 to 23 minutes more or until loaves are done (160 degrees F) and potatoes and beans are tender.
  4. Spoon 1/4 cup barbecue sauce over meat loaves; cover and let stand 10 minutes. Serve with potatoes and beans. Makes 4 servings.

PER SERVING:

  • 455 Calories
  • 18g Fat (6g Sat Fat)
  • 100mg Chol.
  • 805mg Sodium
  • 39g Carbs
  • 4g Fiber
  • 34g Protein

Recipe Credit: Better Homes & Gardens One-Pan Recipes