Week 4

21 Day Meal Prep Program

Screen Shot 2015-03-19 at 2.42.49 PM

 

Recipe 1:  Spaghetti Squash Spaghetti

I like buying smaller squash so that when I bake it I can use one half of it as my “bowl”. But if you have more to feed, buy a large squash and fork out the noodles once backed into a serving bowl.

  • Cut the squash in half lengthwise to have two “tall” pieces. Scoop out the seeds and the center.
  • Bake at 400* for 1 hour.
  • When this squash is ready, it will be a little juicy almost having a buttery taste and will NOT be crunchy in texture. Take your fork and pick and pull the squash making noodles. When the squash is cooked thoroughly, the noodles easily form and pull off the squash.

Sauce Ingredients:

  • 1 Bell pepper
  • 1 Large onion
  • 3 stalks Celery
  • 2-3 cloves Garlic

Sauté above ingredients. Add 1-1.5 pounds of meat of your choice. Bison is great meat. Turkey and lean beef can be used too.

Add in to your liking:

  • Garlic Powder
  • Onion Powder
  • A dash of sugar/ or a packet Stevia
  • 3-4 fresh Basil leaves finally chopped

Mix together.

Add in:

  • 2 cans of Diced Tomatoes
  • 1 can of Tomato Paste
  • 1 can of Tomato Sauce
  • 1 Tomato Can full of water
  • Salt
  • Pepper
  • 1/8 teaspoon of Cayenne Pepper

Allow to simmer for 30-45 minutes. If needed, add a little more garlic powder!


Recipe 2: Chicken Stir Fry

Ingredients:

  • 4 chicken breast
  • 3-4 cups of an assortment of veggies
    • Use what you have. Ideas: broccoli, green beans, green/red peppers, onions, carrots, asparagus, snap peas. Just throw it all in!!
  • 2 teas. Corn Starch
  • 4 tbsp Low-Sodium Soy Sauce
  • 1 cup Chicken Broth
  • 3 Garlic cloves, minced
  • 2 teaspoon ginger, minced
  • Salt/pepper to taste
  • 1 teas. Garlic Salt
  • toasted sesame seeds (optional)
  • Brown Rice

Instructions:

  • Cook Rice according to bag instructions.
  • Cut chicken into bite size pieces.
  • Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat.
  • Add chicken, garlic, ginger, salt/pepper and garlic powder.
  • Sauté 5 to 6 minutes or until chicken is brown.
  • Add ¾ cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring twice.
  • Stir in  vegetables.
  • Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink and  veggies are crisp-tender.
  • Mix cornstarch with remaining ¼ cup broth and then pour and  stir into chicken mixture.
  • Stir frequently, until sauce is thickened.
  • Serve on top of rice, and garnish with toasted sesame seeds!

Recipe 3: Black Bean Chicken Soup

Ingredients:

  • 3-4 chicken breasts
  • 1 cup chicken broth
  • 1 can black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 cup salsa
  • 1 package taco seasoning
  • ½ cup sour cream (optional)(I use ½ cup plain greek yogurt)
  • 1/2 cup cheddar cheese (optional)

Instructions:

  • Place chicken in crock-pot. Pour broth, beans, corn, salsa, and taco seasoning over chicken.
  • Cook on low for 6 hours (or high for 3 hours).
  • Remove chicken and shred. Re-add chicken.
  • If desired, add sour cream/greek yogurt and cheese to crock pot. Stir until smooth. (Or add desired amount to individual servings)

Recipe 4: Garlic and Lemon Shrimp

Ingredients:

  • 1 lb. jumbo shrimp, thawed if frozen (Buy pre-peeled shrimp or peel them when they have thawed.)
  • 2 T olive oil
  • 1 T butter
  • 2 T garlic, minced
  • 2 T fresh-squeezed lemon juice
  • 1 T lemon zest
  • Sea salt to taste

Instructions:

  • If using frozen shrimp thaw them over night in the refrigerator.  Drain shrimp and pat dry.
  • Zest one large lemon and then squeeze the juice, to yield at least 2 T juice and close to 1 T lemon zest.
  • Finely mince garlic cloves to make 2 T minced garlic.
  • Heat the oil over medium high heat and then melt the butter, using a large heavy pan.
  • Add the shrimp in a single layer and cook just until they start to turn pink at the edges, not more than 1-2 minutes.
  • Turn shrimp over quickly and add the minced garlic.
  • Continue to cook until shrimp are barely firm, probably not more than 3-4 minutes more.  (Don’t overcook; the shrimp will continue to cook a little in the hot pan.)
  • Turn off heat and add the lemon juice, lemon zest, and salt as desired and stir to coat shrimp.  Serve immediately.

*Serve with a big serving of roasted veggies!


 

Recipe 5: Steak Bites

Ingredients:

  • 1 pound Sirloin Steak Or Pre-cut Beef Tips will work cut in to bite size pieces
  • Salt To Taste
  • Fresh Ground Black Pepper To Taste
  • Your favorite steak seasoning (mine is Grill Mates, Montreal Steak!)
  • 2 T. Butter

Instructions:

  • Cut any fat.
  • Cut steak into pieces.
  • Coat steak generously with kosher salt/pepper.
  • Sprinkle your steak seasoning on top.
  • Heat the skillet over medium-high heat.
  • Add about 2 tablespoons butter to the skillet. (Allow the butter to melt, then brown, before you add the meat.)
  • Place some of the meat in the pan in a single layer. (It should sizzle loudly)
  • Let sizzle and brown on one side.
  • Turn steak bites over.
  • Cook for an additional 30 to 45 seconds—just long enough to sear the outside of the meat but NOT cook the inside.
  • Remove the meat to a clean plate.
  • When all the meat is nicely browned and removed to the plate, pour all that browned/blackened butter all over the meat. (A little butter never hurt anyone!!)

*Serve with sweet potatoes halved and a spinach salad

* If you are a “fry” kind of person with your steak, slice your sweet potato in thin slices. Lightly coat with olive oil and season with sea salt. Bake on 375* for 30-40 minutes, or until crispy. Make sure to toss and flip fries halfway through!



Grocery List

What you need:

  • 1 Bell pepper
  • 2 cans of Diced Tomatoes
  • 1 can of Tomato Paste
  • 1 can of Tomato Sauce
  • 1-1.5 lbs of ground chuck or bison
  • 8 chicken breast
  • Assortment of veggies
  • Corn Starch
  • Low-Sodium Soy Sauce
  • Chicken Broth x 2
  • ginger, minced OR ground ginger
  • Toasted sesame seeds (optional)
  • Brown Rice
  • Can of black beans
  • Frozen corn
  • Salsa
  • Taco seasoning
  • Sour cream (optional) OR plain greek yogurt
  • Cheddar cheese (optional)
  • 1 lb. jumbo shrimp
  • 2 T fresh-squeezed lemon juice
  • 1 T lemon zest
  • 1 pound Sirloin Steak Or Pre-cut Beef Tips
  • Your favorite steak seasoning (mine is Grill Mates, Montreal Steak!)
  • Sweet Potatoes
  • Spinach
  • Salad mixes and toppers

 

What you probably already have:

  • 1 Large onion
  • 3 stalks Celery
  • Garlic
  • Garlic Powder
  • Onion Powder
  • Sugar/ or a packet Stevia
  • Fresh Basil
  • Salt
  • Pepper
  • Cayenne Pepper
  • Olive oil
  • Butter

 


I hope you and your tastebuds have some parties this week!

 

 

EmilyFergusonHealthCoach