Week 3

  21 Day Meal Prep Program

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Recipe 1: Zucchini Lasagna Boats

Ingredients:

  • 1 egg
  • 1 ¼ cup Pasta Sauce (Ragu’s “Momma’s Special Garden Sauce” is my  fav!)
  • 1 cup cottage cheese
  • 1 pack of hot Italian sausage
  • ¾ cup mozzarella cheese
  • ¼ cup parmesan cheese 
  • 4 zucchinis 

Instructions:

  • Cut ends off and cut each zucchini in half. Scrap out the center of each zucchini with a spoon. You should have 8 boats. 
  • Bring a large pot of water to a boil
  • Start browning meat
  • While meat is browning and water is heating combine: egg, cottage cheese and sauce together
  • Once meat is cooked through mix with the sauce mixture
  • Boil zucchini boats for 1 ½ minutes
  • Drain water, spray pyrex with olive oil spray (or Pam) and place boats side by side
  • Spoon meat sauce mixture into the boats 
  • Layer with cheese
  • Bake at 400 for 20-30 minutes or until golden brown

 

Recipe 2: Chiptole Salad w/ Grilled Chicken

Ingredients:

Salad:

  • 6-8 cups of romaine lettuce (you’re welcome to add some spinach for more nutrients)

Beans:

  • Black beans (rinsed & drained)

 

Cheese blend:

  • 8 ounces Monterey Jack cheese
  • 8 ounces Mild white cheddar cheese

 

Chipotle brown rice:

  • 1 cup brown rice
  • Juice from 1 lime
  • 1/3 cup fresh cilantro, chopped

Fresh Corn Salsa:

  • 2 cups corn kernels (fresh or frozen)
  • 1 jalapeno pepper, diced small
  • ½ red onion, chopped
  • ½ cup fresh cilantro, chopped
  • Juice from 1/2 lime

 

Chipotle Chicken marinade:

  • 3 ounces chipotle peppers in adobo sauce (I just use the adobo sauce)
  • 1 teaspoon black pepper
  • 2 teaspoons cumin powder
  • 2 tablespoons fresh oregano, chopped
  • 6 cloves garlic
  • 2 teaspoons salt
  • 1 red onion, quartered
  • 1/4 cup oil (olive)
  • 5-6 chicken breasts

Honey-Chipotle salad dressing:

 

  • 1/2 cup red wine vinegar
  • 1/3 cup honey
  • 1 tablespoon adobo sauce
  • 1 tablespoon Kosher salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon fresh oregano
  • 1 ½ cups olive oil

Instructions:

Chicken:

  • Poke chicken breasts with a fork and pierce all over.  Add chicken to the marinade and toss in zip-lock for 3-12 hours.
  • Remove chicken from the marinade.
  • Grill Chicken
  • Cut into bite size pieces

 

Salad:

  • Cut lettuce (duh!)

 

Rice:

  • Cook rice as instructed on back with cilantro mixed in with the hard rice.
  • Once rice is cooked, top with juice from ½ a lime.

 

Cheese:

  • Shred cheese

 

Fresh Corn Salsa:

  • Combine all ingredients together. IF possible, store in an air tight container and place in refrigerator for up to 2 hours before serving.

 

Honey-Chipotle salad dressing

  • Combine first six ingredients in a blender.  Pulse to combine.  With blender running, slowly stream in olive oil.  Serve over any salad for a tangy and sweet take on your usual salad.

 

How to eat:

  • Fill bowl with lettuce  
  • Rice  
  • Beans  
  • Chicken  
  • Salsa  
  • Cheese  
  • Dressing
  • ENJOY!

 

Recipe 3: Gluten Free Crockpot Beef Stew

This is a recipe from my fellow IHT teammate Paige Hilken. She is amazing!!

Ingredients:

  • 2 lbs. boneless chuck or rump roast
  • 2 Large Russet Potatoes
  • 1 Medium Yellow Onion
  • 1 Tbsp Minced Garlic
  • 2 Cups Baby Carrots
  • 1 Cup Frozen Peas
  • 1 ½ Cups Beef Stock (gluten free)
  • ¼ Cup Gluten Free All Purpose Flour (I use Bob’s Red Mill. I get it from Publix)
  • Salt, Pepper
  • Olive Oil

 

Instructions:

  • Chop your beef into 1″-2″ cubes, season with salt and pepper and coat in flour
  • Brown the meat for about 2 minutes in a hot pan that has been drizzled with oil, transfer to the crockpot
  • Chop and sauté the onions for 2-3 minutes, add in the minced garlic and carrots, transfer to the crockpot
  • Peel and chop the potatoes into 1-2″ cubes and transfer to the crockpot
  • Pour 1 ½ cups of beef stock over everything in the crockpot and mix together
  • Cook on high for 6-7 hours or on low for 10 hours
  • Towards the end of cooking, add in your peas so they stay nice and crisp
  • Serve and season with salt and pepper to taste

 

* Don’t be afraid of the Gluten Free flour!


 

Recipe 4: Chicken Enchiladas

Ingredients:

  • 4-5 Chicken Breast (boil with celery, carrots, onion, salt/pepper)
  • 16 oz. cream cheese (grass fed is best)
  • 2 Small cans diced green chilies
  • 1 can enchilada sauce
  • 2 Cups grated cheddar cheese or (Mexican mix)
  • 12 Low carb tortilla shells
  • 1 Cup Chicken broth (from the chicken you cooked)

** You can cook chicken in crockpot over a longer period of time (4-6 hrs) if needed.

 

Instructions:

  • Cook Chicken until. Save broth.
  • Shred the chicken pieces. Mix together with cream cheese, 1/3 cup broth and 1 can of the chilies until smooth.
  • Fill tortillas and put into grease 9X13 pan.
  • Mix enchilada sauce, ½ cup broth and 1 can chilies. Pour over enchiladas.
  • Sprinkle with cheese on top.
  • Cover with foil. Bake at 350* for 30 minutes. Remove foil and bake another 20 minutes.

*You can cook chicken the day before if that is helpful…keeping the broth of course.

* Pico de Gallo is a great addition to this dish!


 

Recipe 5: Blackened Fish Tacos

Ingredients:

Fish:

  • 1 lb flaky white fish filets (I use mahi-mahi or tilapia)
  • 3 tbsp Butter, melted
  • 2 tbsp Cajun Seasonings
  • 2 tbsp Olive oil
  • 8 Low carb tortillas
  • Shredded cabbage

 

For the mango salsa:

  • 1 mango, diced
  • ½ red onion, diced
  • 5 tbsp cilantro, chopped
  • 1 lime, juiced
  • ½ tsp kosher salt

 

For the chipotle aioli:

  • ¼ cup good mayonnaise
  • 3 tbsp plain greek yogurt
  • 3 tbsp chopped chipotle in adobo sauce
  • 2 tbsp chopped cilantro
  • Juice from ½ a lime

 

Directions:

Mango salsa:

  • Combine ingredients in large bowl and toss to combine. Cover and refrigerate for an hour.

 

Chipotle aioli:

  • Combine ingredients in a food processor and pulse several times until ingredients are well combined. Place in a small serving dish and set aside.

 

Fish:

  • Brush fish filets with melted butter. Sprinkle fish generously with seasoning. Heat olive oil over medium-high heat for 2 minutes. Add fish and cook, without moving, for 3 minutes. Flip filets, and cook for an additional 3 minutes, until fish is cooked through. Remove from heat, flake the meat with a fork, and set aside.

 

How to eat:

  • Warm low carb tortilla shells.
  • Spoon fish into tortillas, followed by the chipotle sauce, the mango salsa, and the shredded cabbage.
  • Serve immediately.

 

*Avocado would be a nice touch if you have one!

** If you need a side, serve with brown rice (Mexican rice is so yummy but is a NO BUENO!)

 



 

 

Grocery List

 

What you need:                                                 

·       1 egg

·       1 ¼ cup Pasta Sauce (Ragu’s “Momma’s Special Garden Sauce” is my  fav!)

·       1 cup cottage cheese

·       1 pack of hot Italian sausage

·       3/4 cup mozzarella cheese

·       1/4 cup parmesan cheese

·       4 zucchinis

·       Romaine lettuce

·       Black beans

·       Cheese: Monterey Jack & Cheddar

·       3 Limes

·       Brown Rice

·       2 bunches of cilantro

·       Frozen Corn

·       Jalapeno Pepper

·       2 Red Onions

·       Chipotle peppers in adobo sauce

·       ***Adobo Sauce from peppers

·       8-10 Chicken Breast

·       Red Wine Vinegar

·       2 lbs. boneless chuck or rump roast

·       2 Large Russet Potatoes

·       2 Cups Baby Carrots

·       1 Cup Frozen Peas

·       1 ½ Cups Beef Stock (gluten free)

·       ¼ Cup Gluten Free All Purpose Flour

·       16 oz. cream cheese (grass fed is best)

·       2 Small cans diced green chilies

·       1 can enchilada sauce

·       2 packs of Low carb tortilla shells

·       4 fish fillets (your choice)

·       Cajun Seasonng

·       Shredded cabbage

·       1 Mango

·       Mayonnaise

·       Plain Greek Yogurt

 

What you probably already have:

·       Salt/pepper

·       Garlic Cloves

·       Oregano

·       Cumin

·       Olive oil

·       Honey

·       Onions

·       Minced Garlic

·       Butter