Meal Prep – Week of August 27th, 2018

Preheat oven to 350 degrees.  Line a 8x8" baking dish with parchment paper.

Add sliced apples, 1/2 tsp cinnamon, lemon juice, and 1 tbsp maple syrup to a pan and bring to a boil over medium heat. Lower heat to a simmer for about 8-10 minutes.  The apples should be tender but not soft.

Whisk 1/2 tsp arrowroot flour with 2 tbsp of cold water.  Pour into apple mixture and stir immediately.  Bring mixture back to a boil, then remove from heat, stirring occasionally.  Set aside.

Mix remaining dry ingredients, then add wet ingredients and mix until combined.

Pour 3/4 of oat mixture into lined baking dish and spread evenly.  Top with apple slices, then add spoonfuls of remaining oat mixture on top of apples.  Bake for 30-35 minutes or until top begins to turn golden brown.

Allow bars to cool for at least 10 minutes, then remove to a cutting board using parchment paper. Slice into 9 pieces.

Top with peanut butter or maple syrup before serving, if desired.

Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.

Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.

Remove from pan and slice into 6 pieces.

Preheat oven to 300 degrees.  Line a baking sheet with SILPAT.

Add brown sugar to a plastic bag and set aside. Whisk egg white until frothy, then mix with pecan halves.  Add to plastic bag and toss to coat evenly.  Arrange in single layer on lined baking sheet and bake for 40 minutes, flipping halfway.

Whisk together all vinaigrette ingredients, then set aside in refrigerator.

Gently massage kale with a small amount of olive oil if desired.  Set aside.

Once candied pecans are done, increase heat in oven to 400 degrees.  Add butternut squash to a baking sheet and bake for 20 minutes.

Season chicken with salt, pepper, and Flavor God seasoning on both sides.

Heat a large skillet over medium high heat. Add coconut or olive oil if desired.  Add chicken and sear for 3-5 minutes per side or until cooked through.

Divide all ingredients evenly into 4 serving bowls.

Pre-heat oven to 400 degrees.  Line a baking sheet with aluminum foil.

Toss butternut squash cubes with 1/2 tsp olive oil and 1/2 tsp Lemon Pepper Seasoning.  Arrange in single layer on lined baking sheet and roast for 20 minutes.  Set aside.

Add trimmed asparagus to a shallow, microwave safe dish.  Lay a very damp paper towel over top of the dish and microwave for 2 1/2 minutes.  Place steamed asparagus immediately into an ice bath to stop the cooking.  Pay dry and cut into bite size pieces.  Set aside.

Heat 1/2 tsp olive oil over medium-high heat in a skillet.  Add kale and drizzle with dijon mustard.  Sauté kale, turning continuously with tongs until it turns bright green and tender (about 3-5 minutes).  Set aside.

Whisk all dressing ingredients and set aside.

Rinse shrimp in a colander, then pat dry.  Season with remaining Lemon Pepper Seasoning and smoked paprika on both sides.

Heat remaining olive oil over medium-high heat (aim for the higher side of medium-high) in a large skillet.  Add shrimp in a single layer, being careful not to overcrowd the skillet.  (You may have to do this in more than 1 batch.)  Allow shrimp to cook for 2-3 minutes on one side, then flip and continue cooking until shrimp is opaque, another 2-3 minutes.

Assemble bowls with quinoa, kale, butternut squash, asparagus, and shrimp. Top with dressing and serve.

Season chicken on both sides with 1 tsp Italian Seasoning.  

Heat 1 tsp olive oil in large skillet over medium-high heat. Add chicken, cover, and sear for 3-5 minutes before flipping and repeating. Continue cooking, uncovered, until chicken is cooked through.  Set aside.

Heat remaining olive oil over medium-high heat in a small pot.  Add chopped zucchini and toss occasionally until it is tender crisp.  Add pasta sauce, stir, and remove from heat.

Cook pasta very al dente, about 4-5 minutes for this brand.  Rinse quickly with cold water to stop the cooking, then return to pot and immediately toss with 2/3 of pasta sauce and zucchini.

Slice chicken and serve on top of pasta.  Top with remaining sauce.