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Recipes Meal Prep

Mid-Week Meal Prep – May 31st, 2017

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Author:

Erin

Published:

May 31, 2017

Updated:

June 1, 2017

This post may contain affiliate links. Please read my disclosure policy for details.

IMG_2223 copyI feel like I’ve been doing mid-week meal preps a lot more than normal since I’ve moved to Texas.  Maybe it’s because I can?  Or more likely, just because I’ve been too busy running around and getting settled in that I haven’t taken the time to plan out a full week’s worth of meals.  And since I haven’t started school yet…I can do that and it doesn’t really matter!

  • Chipotle Style Carnitas Bowls
  • Slow Cooker Carnitas
  • Citrus Soy Glazed Grilled Chicken with Steamed Broccoli and Wild Rice

On that note, I think I’ll go do some recipe experimenting before I hit the gym.  Happy hump day!

4 from 1 vote

Chipotle Style Carnitas Bowls

Prep: 15 minutes mins
Total: 15 minutes mins
Servings: 4 servings
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Servings: 4 servings

Ingredients

  • 1/2 Slow Cooker Carnitas recipe
  • 4 cups romaine lettuce hearts, chopped
  • 4 small ears corn
  • 1 cup low sodium black beans, rinsed and drained
  • 1/2 cup brown Basmati rice, cooked according to package directions
  • 1 cup pico de gallo
  • 5.3 oz plain, non-fat Greek yogurt
  • 2 small limes, juiced

Instructions

  • Whisk together Greek yogurt and lime juice.  Set aside.
  • Layer rice, carnitas, black beans, corn and lettuce in meal prep container or bowl.
  • Top with pico de gallo and Greek yogurt mixture before serving.

Nutrition Information

Calories: 352kcal (18%), Carbohydrates: 25g (8%), Protein: 33g (66%), Fat: 13g (20%), Cholesterol: 95mg (32%), Sodium: 185mg (8%), Potassium: 544mg (16%), Fiber: 4g (17%), Sugar: 5g (6%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

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IMG_2217 copyHere’s the recipe for the carnitas…it makes enough that I made these Carnitas Breakfast Tacos with Lime Crema with them too!

4 from 1 vote

Slow Cooker Carnitas

Prep: 15 minutes mins
Cook: 5 hours hrs
Total: 5 hours hrs 15 minutes mins
Servings: 8 servings
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Servings: 8 servings

Ingredients

  • 3 1/2 lb boneless pork shoulder
  • 1 white onion, chopped
  • 4 cloves garlic, minced
  • 1 orange, juiced
  • 1 lime, juiced
  • 1/2 cup no salt added chicken broth
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp chili powder
  • 1 tsp Mexican oregano
  • 1/2 tsp cumin

Instructions

  • Add onion, garlic and chicken broth to the bottom of a slow cooker.
  • Rinse the pork shoulder and pat dry.  Rub with seasonings on all sides and place in slow cooker, fat side up.
  • Squeeze orange and lime over top of pork shoulder.
  • Slow cook on low for 5-6 hours or until the internal temperature reaches about 180-190 degrees (higher temp allows for collagen breakdown and makes it easy to pull apart).  Remove pork from slow cooker and allow to rest for 5-10 minutes on a cutting board.
  • Pull the pork shoulder, removing any fat and remaining connective tissue.  Arrange on a foil lined baking sheet and broil for 5 minutes, then remove and turn the pulled pork.  Broil for another 5 minutes.  Repeat the process additional times for extra crispy carnitas.

Tips & Tricks

I used a 3.78 lb boneless pork shoulder and weighed it out to be 745 grams (~1 lb 10 oz) after cooking and removing any remaining fat.  Each cut of pork shoulder will be slightly different and will impact the nutrition per serving.

Nutrition Information

Calories: 230kcal (12%), Carbohydrates: 3g (1%), Protein: 25g (50%), Fat: 12g (18%), Cholesterol: 93mg (31%), Sodium: 66mg (3%), Potassium: 355mg (10%), Sugar: 1g (1%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

I’m really digging this recipe lately!  It’s so simple but tasty, just how I like it.

4.50 from 2 votes

Citrus Soy Glazed Grilled Chicken with Steamed Broccoli and Wild Rice

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb thin sliced chicken breast
  • 4 cups broccoli florets
  • 1/2 cup O Organics dry wild rice mix
  • 3 tbsp low sodium soy sauce
  • 3 tbsp lime or orange juice, (plus more for steaming, if desired)
  • 2 tbsp honey
  • 1 tsp Flavor God Garlic Lover’s Seasoning

Instructions

  • Add soy sauce, citrus juice, honey and half of the Flavor God to a small pan.  Bring to a boil over medium heat, then lower heat and simmer for 10-15 minutes or until reduced by about 1/2.  Cool to thicken.
  • Spritz chicken with olive oil or coconut oil, sprinkle with remaining seasoning and grill for about 5 minutes per side or until cooked through.  Allow to rest for 5 minutes before slicing.
  • Add broccoli to a microwave safe bowl.  Add a couple tablespoons of orange juice if desired and toss.  Top bowl with damp paper towel and microwave for 3 minutes or until bright green and tender.
  • Divide rice, broccoli and chicken into 4 serving dishes and top with citrus soy glaze before serving.

Nutrition Information

Calories: 277kcal (14%), Carbohydrates: 32g (11%), Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 72mg (24%), Sodium: 524mg (23%), Potassium: 307mg (9%), Fiber: 3g (13%), Sugar: 10g (11%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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WELCOME

Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

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