Meal Prep – Week of December 5th, 2016

I can not believe it’s Monday yet again.  Seriously? Where did the weekend go?  I know I cooked and baked my way through the weekend because I had so many blog ideas that I couldn’t help myself but dayum…is time for vacation yet?  Of course I’m being a little dramatic because look at the meal prep I did to make sure I don’t even have to think about food this week.  Not pictured: several snacks and breakfast, which includes these gorgeous Gingerbread Overnight Oats with Protein Frosting 😛

I also made this yummy Slow Cooker Posole Verde because let’s be real…we’re in the heart of soup season and I always want to try my hand at something new.  This one will get it’s own post later.  Just as soon as I can get around to it!

Day 1:

• Breakfast: Healthier Eggs Benedict with Zucchini Sweet Potato Fritters
• Lunch: Slow Cooker Posole Verde
• Dinner: Chicken Parmesan Tenders with Olive Garden Salad
• Workout: Leg Day (volume)

Day 2:

• Breakfast: Gingerbread Overnight Oats
• Lunch: Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans
• Dinner: Slow Cooker Posole Verde
• Workout: Chest Day

Day 3:

• Breakfast: Blueberry Coconut Overnight Oats (recipe in eBook)
• Lunch: Chicken Parmesan Tenders with Olive Garden Salad
• Dinner: Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans
• Workout: HIIT/Circuit training

Day 4:

• Breakfast: Gingerbread Overnight Oats
• Lunch: Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans
• Dinner: Slow Cooker Posole Verde
• Workout: Leg Day (Size)

Day 5:

• Breakfast: Blueberry Coconut Overnight Oats (recipe in eBook)
• Lunch: Chicken Parmesan Tenders with Olive Garden Salad
• Dinner: Slow Cooker Posole Verde
• Workout: Shoulders & Triceps

Day 6:

• Breakfast: Gingerbread Overnight Oats
• Lunch: Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans
• Dinner: Cheat Meal
• Workout: Rest Day – Flying to Hawaii!

Snacks:

• Baby carrots, broccoli and cauliflower with hummus
• Protein cookies – more to follow on these very soon!!
• Apples with PB yogurt dip – Mix 1/2 cup Dannon Light and Fit Vanilla Greek yogurt with 2 tbsp PB2 powdered peanut butter and cinnamon
• Hard boiled eggs

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Chicken Parmesan Tenders with Olive Garden Salad

Prep Time 20 minutes

Cook Time 25 minutes

Total Time 45 minutes

Servings 4

Calories per serving 322 kcal

Ingredients

• 1 lb chicken tenderloins
• 1/2 cup Italian Panko Style Breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1/2 cup crushed Italian tomatoes

Olive Garden Salad Ingredients:

• 6 cups romaine lettuce sliced
• 1/2 cup sliced red onions
• 1/2 cup small black olives, drained and patted dry
• 1/2 cup Olive Garden croutons
• 1/4 cup shredded Parmesan cheese
• 1/4 cup Light Olive Garden dressing
• 2 Roma tomatoes, chopped
• 6 Pepperoncini peppers, sliced

Instructions

1. Pre-heat oven to 400 degrees. Line a baking sheet with SILPAT or parchment paper.
2. Combine breadcrumbs and 1/4 cup Parmesan cheese in a shallow bowl. In another shallow bowl, whisk egg. Dip chicken tenders in egg and allow excess to drip off. Then dredge chicken tender in breadcrumb mixture until evenly coated.
3. Repeat with all chicken tenders and arrange on prepared baking sheet. Bake at 400 degrees for 20-25 minutes until tenders are golden brown and cooked through.
4. Layer salad ingredients in serving dishes, preserving croutons, cheese and dressing until ready to serve.
5. Serve chicken tenders with crushed tomatoes.

Nutrition Facts

Chicken Parmesan Tenders with Olive Garden Salad

Amount Per Serving

Calories 322 Calories from Fat 99

% Daily Value*

Fat 11g17%

Cholesterol 148mg49%

Sodium 584mg25%

Carbohydrates 22g7%

Fiber 3g13%

Sugar 4g4%

Protein 36g72%

* Percent Daily Values are based on a 2000 calorie diet.

Skillet Honey Garlic Chicken with Fingerling Potatoes and Green Beans
Yield: 5 servings • Calories per serving: 282 • Fat: 5 g • Protein: 28 g • Carbs: 30 g • Fiber: 3 g • Sugar: 9 g • Sodium: 187 mg • Cholesterol: 65 mg

Get the recipe here.

Slow Cooker Posole Verde
Yield: 8 servings • Calories per serving: 351 • Fat: 8 g • Protein: 44 g • Carbs: 23 g • Fiber: 3 g • Sugar: 9 g • Sodium: 298 mg • Cholesterol: 116 mg

Ingredients:

• 3 pound bone in pork shoulder
• 1 orange
• 1 lime
• 1 cup chicken bone broth
• 1 yellow onion, chopped
• 5 garlic cloves, minced
• 1 tsp salt
• 1 tsp pepper
• 1 tbsp Mexican oregano
• 1/2 tbsp cumin
• 1 tsp chili powder
• 1 quart unsalted chicken cooking stock
• 2 lbs tomatillos, rinsed and halved
• 1 lb poblano peppers (or combo of Anaheim chiles and poblanos), halved lengthwise with stems and seeds removed
• 25 oz can hominy, drained and rinsed (I used Juanita’s)
• Optional toppings: quartered limes, cilantro, thinly sliced radishes, crumbled cotija cheese, shredded cabbage

Directions:

1. Rinse the pork shoulder under running water and pat dry with a paper towel.  Mix salt, pepper, cumin, chile powder and oregano, then pat spices onto all sides of pork shoulder.
2. Add onion, garlic and chicken broth to bottom of a slow cooker, then add pork shoulder on top with fat side up.  Squeeze orange and lime into slow cooker, then cook on low for 5-6 hours or until the meat has reached at least 145 degrees and can easily be removed from the bone and shredded.
3. Pre-heat oven to a broil and line baking sheet with aluminum foil.
4. Arrange halved tomatillos on baking sheet, cut side down.  Add poblano peppers/Anaheim chile peppers cut side down on the same pan.  Spray lightly with olive oil.  Broil for 8-10 minutes until skin begins to blister.
5. Remove skin from peppers and pulse in a food processor with roasted tomatillos until mostly smooth.
6. Shred the pork and discard the bone and any connective tissue or fat that remains.  Return shredded pork to slow cooker.  Add chicken stock, tomatillo mixture and hominy and turn heat on slow cooker to high for 30 minutes.
7. Serve with toppings.

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