Healthy Meal Prep | Menu 5





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Published on Jan 28, 2016

*Brand New* Healthy Meal Plan 2017 eBook Available Now: http://etsy.me/2hRzjvi
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Meal Prep Made Easy eBook | Menus 13 -18: http://bit.ly/MealPrepMadeEasy3

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Creamy Tomato Soup JUMP TO RECIPE HERE: http://bit.ly/1PDnxNC
1 yellow onion, diced
2 cloves garlic, minced
8 tomatoes, chopped
3 cups vegetable broth
2 tbsp brown sugar
2 tbsp tomato paste
¼ cup parmesan cheese, grated (optional)
¼ cup cream (optional)
salt and pepper
fresh basil

Combine onion, garlic, tomatoes, broth, brown sugar and tomato paste in a slow cooker.
Cook on High for 3 hours or Low for 6 hours. Blend with an immersion blender. Stir in parmesan and cream. Season to taste with salt and pepper. Garnish with fresh basil.
Store in the refrigerator for 4 to 5 days or in the freezer for 3 months.

Ranch Roasted Chicken & Veggies JUMP TO RECIPE HERE: http://bit.ly/1JIYTz8
2 tbsp dried parsley
2 tsp garlic powder
2 tsp onion powder
1 tsp dried dill
1 tsp dried chives
1 tsp salt
1 tsp pepper
2 tbsp olive oil
6-8 chicken drums & thighs
6 red skin potatoes, chopped
6 carrots, chopped

Combine dried herbs and spices in a bowl and stir well.
Preheat oven to 400°F. Arrange chicken, potatoes and carrots on a large baking sheet.
Drizzle with olive oil and season with 2 to 3 tbsp of ranch seasoning. Store the remaining seasoning for later use. Bake until chicken reaches at least 165°F. Broil for the last 2 minutes of cooking to get a nice crispy skin.
Serve immediately or store in the refrigerator for up to 3 days.

Lemon & Herb Quinoa JUMP TO RECIPE HERE: http://bit.ly/1Utr9WB
1 cup quinoa
2 cups chicken or vegetable broth
1 clove garlic, minced
1 tbsp butter
1 lemon, juiced and zested
1 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped
salt and pepper

In a medium saucepan bring quinoa, broth and garlic to a boil over medium-high heat.
Reduce heat to low, cover and simmer for 15-20 minutes. Turn off heat and let quinoa rest, covered, for an additional 5 minutes. Stir in butter, lemon juice, lemon zest, parsley, basil, salt and pepper.
Serve immediately or store in the refrigerator for 4 to 5 days.

Cobb Salad JUMP TO RECIPE HERE: http://bit.ly/1RPpmxk
2 cups cherry tomatoes
8 eggs, boiled and chopped
½ cup deli ham, chopped
½ cup deli chicken, chopped
½ cup blue cheese, crumbled
3 cups romaine lettuce, chopped
2 tbsp olive oil
2 tbsp red wine vinegar
1 tsp Dijon mustard
salt and pepper

In a small bowl whisk olive oil, red wine vinegar, Dijon mustard, salt and pepper. Toss well.
Start with a tablespoon of dressing in each of 5 mason jars. Layer cherry tomatoes, egg, ham, chicken, blue cheese and salad greens.
Store in the refrigerator for 4 to 5 days. Shake well before eating.

Cherry Baked Oatmeal JUMP TO RECIPE HERE: http://bit.ly/1PlxtiU
1½ cups rolled old-fashioned oats
¼ cup brown sugar
1 tsp baking powder
1 egg
½ cup applesauce
½ cup milk
½ tsp vanilla
½ cup cherries, pitted and chopped (I use frozen)
¼ cup slivered almonds

Preheat oven to 375°F. Grease muffin tin well. Set aside. In a large mixing bowl combine oats, brown sugar and baking powder. In a second bowl combine egg, applesauce, milk and vanilla. Whisk well. Pour wet ingredients into dry ingredients and mix well. Fold in cherries and almonds. Bake for 30 minutes.
Store in the refrigerator for 4 to 5 days.

Steamed Broccoli & Cauliflower JUMP TO RECIPE HERE: http://bit.ly/1OSm5tx
1 broccoli crown, cut into florets
1 head cauliflower, cut into florets

Heat 1 inch of water in a large pot. Combine vegetables in a steamer basket. Steam for 5-7 minutes or until they are cooked through but still retain some of their crispness. Run them under cool water to prevent them from cooking any further.
Store in the refrigerator for 4-5 days.

Grape & Cheese Snack Bites JUMP TO RECIPE HERE: http://bit.ly/1lXFZZx
8oz goat cheese or cream cheese
12 seedless grapes, washed
1 cup pecans, crushed

Bring goat cheese to room temperature. Roll goat cheese around each grape forming a ball. Roll each ball in crushed pecans. Place in individual mini baking cups.
Store in the refrigerator for 5 days.

This series was made possible with the support of the OMDC. The Domestic Geek is Hosted by Sara Lynn Cauchon


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