Week 3

Hamburger Bowls, Lemon Garlic Pasta, Stuffed Sweet Potatoes, Gnocchi Soup, Mediterranean bowls

Classic Hamburger Bowls

20 min

Ingredients

• 1 lb ground chuck

• 1 large egg, beaten

• ¼ c soft breadcrumbs

• 1 tbsp grated onion (optional) or 1 tsp onion powder

• 1 tsp garlic powder

• ½ tsp salt

• ½ tsp pepper

• 2 tsp Worcestershire sauce

• 1 tbsp steak sauce

Fixins:

• Lettuce

• Tomato, diced

• Pickles, sliced or diced

• Ketchup

• Mustard

• Mayo

• Fries, sweet potato or regular (frozen—prepare to package directions)

Directions

1. Combine all ingredients and mix well. Shape into 4 patties and grill for 15 minutes at 300-350 degrees.

2. Serve with desired fixins

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Lemon Garlic Sausage Pasta with Broccoli

30 min

Ingredients:

• 1 lb ground hot or mild Italian sausage

• 1 lb broccoli, chopped into florets

• 1 lb pasta

• 1 lemon

• 4 tbsp butter

• 2 tbsp minced garlic

• 1 c parmesan

• 1/3 c water

• red pepper flakes (optional)

Instructions:

1. Bring a large pot of pasta to a boil. Make sure there is enough room for pasta and broccoli.

2. Chop the florets of broccoli into bite sized pieces, set aside.

3. Squeeze the juice from the lemon, set aside.

4. Add pasta to the boiling water and cook according to package instructions.

5. Add in the broccoli when there is about 4-5 minutes left of cooking time.

6. As the pasta is cooking, cook the ground sausage in a large skillet on medium-high heat. Chop and brown the meat into crumbles.

7. Once done cooking, strain the pasta and broccoli.

8. Push the meat to one side of the pan and add the butter to melt. Add garlic and cook for about one minute, until fragrant.

9. Remove pan from heat, add the 1/3 cup of water and lemon juice. Stir. Add the drained pasta and broccoli. Add parmesan cheese and top with red pepper flakes.

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BBQ Chicken Stuffed Sweet Potatoes

1 hr 10 min

https://downshiftology.com/recipes/bbq-chicken-stuffed-sweet-potatoes/#wprm-recipe-container-33832

Ingredients

• 4 sweet potatoes

• 3 medium or 2 large chicken breasts

• 2 tbsp avocado oil, or olive oil

• 3/4 c chicken broth

• 8 oz. or more BBQ sauce

• 1/2 c sliced pickled red onions

  • https://www.loveandlemons.com/pickled-red-onions/

    • 1 c white vinegar

    • 1 c water

    • 2 tbsp cane sugar

    • 2 tbsp sea salt

• 1/3 c chopped cilantro

• S&P, to taste

Instructions

1. Preheat your oven to 400 degrees Fahrenheit.

2. Line a baking sheet with parchment paper and wash your sweet potatoes. Poke the sweet potatoes 5-6 times with a fork or sharp knife, place them on the baking sheet and bake for 60 minutes. If you have large or small sweet potatoes you may need to adjust the bake time.

3. While the sweet potatoes are baking, drizzle the oil in a sauté pan on medium heat. Add the chicken breasts, season with salt and pepper and cook for 5 minutes. Flip the chicken over, add the chicken broth, cover the pan and cook for an additional 7-10 minutes or until the chicken is cooked through (to 165 degrees Fahrenheit). Remove the chicken from pan and shred with two forks or a stand mixer (see my Shredded Chicken post for more details).

4. Add the shredded chicken to a bowl and mix with the BBQ sauce.

5. Slice each sweet potato in half, fill with BBQ chicken and top with red onion (I like to pickle mine) and cilantro.

6. Serve with side salad or veggie of choice

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Chicken Gnocchi Soup

30 min

Ingredients

• 3-4 boneless skinless chicken breasts - cooked and diced

• 1 stalk of celery - chopped

• ½ white onion - diced

• 2 tsp minced garlic

• ½ c shredded carrots

• 1 tbsp olive oil

• 4 c low sodium chicken broth

• Half & half to desired creaminess

• S&P - to taste

• 1 tsp thyme

• 16 oz. potato gnocchi

• 1 c fresh spinach-roughly chopped

Instructions

1. Heat olive oil in a large pot over medium heat. Add celery, onions, garlic, and carrots and saute for 2-3 minutes until onions are translucent.

2. Add chicken, chicken broth, salt, pepper, and thyme, bring to a boil, then gently stir in gnocchi. Boil for 3-4 minutes longer before reducing heat to a simmer and cooking for 10 minutes.

3. Stir in half and half and spinach and cook another 1-2 minutes until spinach is tender. Taste, add salt and pepper if needed, and serve.

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Mediterranean Chicken Bowls

30 min
Adapted from: https://www.ambitiouskitchen.com/spiced-mediterranean-chicken-bowls/

Ingredients

• 2 tbsp extra-virgin olive oil

• 1 lb ground chicken (or turkey or sub beef or lamb!)

• ½ medium to large yellow onion, finely diced

• 1 tsp kosher salt

• 1 tsp garlic powder

• 1 tsp cumin

• 1 tsp dried oregano

• 1 tsp paprika

• 1 tsp turmeric

• ½ tsp dried thyme

• freshly ground black pepper

• 2 c of cooked rice of choice (I like basmati)

• 1.5 c roasted chickpeas

• 4 Persian cucumbers, halved lengthwise and sliced

• Pickled red onion (optional) (easy recipe here)

• Pickled Moroccan carrot ribbons (optional)

  • 1/4 lb carrots, peeled (can also just use shredded)

  • 1/3 c water

  • 1/4 c apple cider or white vinegar

  • 1 tbsp sugar

  • 1 tsp coarse kosher salt

  • 1/2 tsp cumin seeds, cracked

  • 1/2 tsp coriander seeds, cracked

  • 1 small garlic clove, thinly sliced

  • Peel from 1/2 lemon, removed in strips with a vegetable peeler

• Warm torn pita, for scooping

• Roasted red pepper hummus

• Feta

Instructions

1. ONIONS: Prepare pickled red onions according to recipe linked above; set aside in a jar.

2. CARROTS: Use a vegetable peeler to shave the peeled carrots lengthwise into long, thin ribbons. Rotate the carrot as you peel to avoid going too deep into the core.

3. Place the carrot ribbons into a clean, 1-quart glass jar. Add the lemon peel, sliced garlic.

4. In a medium saucepan, combine the water, vinegar, sugar, salt, cumin seeds, and coriander seeds. Bring the mixture to a boil over medium heat, stirring until the sugar and salt have fully dissolved, then boil for about 2 minutes.

5. Pour the hot brine over the carrots, ensuring all the spices from the saucepan go into the jar and the carrots are completely submerged.

6. CHICKPEAS: Drain and rinse 1 can of chickpeas, pat dry and toss with salt, garlic powder and pepper, roast on sheet pan for 20-25 min on 425°.

7. Prepare rice to package directions while chickpeas roast

8. Finely dice ½ an onion.

9. Add olive oil to a large skillet and place over medium-high heat. Once warm, add in the onions and cook for 3 to 5 minutes until softened. Push onions to the edges of the pan and add the ground chicken, breaking apart the meat with a wooden spoon or meat masher and working the onions in. Once meat is broken apart, season the chicken with the spices. Cook until the meat is fully cooked-about 5 to 7 minutes total.

10. Add a scoop of the hummus and spoon it around on one side of a shallow bowl. On the other side, add in a ½ cup scoop of cooked rice. Then top with ¼ cup of the roasted chickpeas over part of the spiced ground chicken rice in the middle. Top with chopped cucumbers and pickled red onion and carrot ribbons. Garnish with a drizzle of olive oil, crumbled feta and any fresh herbs you have. Serve with warm torn pita bread for scooping and enjoy

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Cinnamon Roll Overnight Oats

5 min

https://lovelydelites.com/cinnamon-roll-overnight-oats/

Ingredients

Overnight Oats: makes one serving. I put them in individual mason jars for each day. Multiply this recipe by 5 if looking to make a breakfast for each weekday.

• 1/2 c organic old-fashioned oats

• 2 tbsp plain Greek yogurt, sub nondairy to make vegan

• 1/2 c almond milk

• 1 tsp cinnamon

• 2 tbsp maple syrup

• Pinch of salt

Optional add ins:

• 1 tsp chia seeds

• 1 tsp ground flax

• Protein powder of choice to add protein content

Optional “Frosting” top:

• 1 tbsp Greek yogurt (sub nondairy to make vegan)

• 1-2 tsp cinnamon

• splash of almond milk to get right consistency

Directions

1. Start by combining all the ingredients together in a bowl or cup that has a lid. Mix until well combined.

2. Place overnight oats in the fridge for a minimum of 4 hours or overnight. When ready, mix well and top with frosting.

3. To make the frosting, first, layer on a tablespoon of Greek or non-dairy yogurt and spread it evenly. Then, in a small bowl, combine one tablespoon of plain Greek yogurt, cinnamon and a splash of almond milk. Mix until well incorporated and then add to a small plastic bag.

4. Cut off the corner of the plastic bag and make a swirl on top of the yogurt. Then, ENJOY!

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Shopping List

Produce

• Lettuce (Burger Bowls)

• Tomato (Burger Bowls)

• 4 sweet potatoes (Sweet Potatoes)

• 1 c carrots (or shredded for less chopping/peeling) (1/2-Gnocchi Soup) (1/2-Med bowls)

• 1 lb broccoli (Pasta)

• 4 small Persian or Kirby cucumbers or 1 large english (Med bowls)

• 2 lemons (1-Pasta)(1-Med bowls)

• 1-2 stalk celery (Gnocchi Soup)

• 2 yellow onions (1/2-Gnocchi Soup) (1/2-Burger bowls) (1/2: Med bowls)

• 1 small red onion (for pickling: Sweet Potatoes)

• 5 cloves Garlic (2 cloves for each: Pasta, Gnocchi Soup) (1 clove: Med Bowls)

• 1 c fresh spinach (Gnocchi Soup)

• Thyme (Gnocchi Soup)

• Cilantro (optional: Sweet Potatoes)

• greens or veggie of choice (to serve with Sweet Potatoes)

Dairy Section

• Butter (4tbsp-Pasta)

• 1 c parmesan (Pasta)

• 1 egg (Burger Bowls)

• pint of half and half (sub canned coconut cream for dairy free-Gnocchi Soup)

• 1 c high protein yogurt of choice (overnight oats)

• 2.5 c almond milk or milk of choice (overnight oats)

• Feta (Med bowls)

Protein

• 1 lb ground chuck (Burger Bowls)

• 1 lb ground hot or mild Italian sausage (Pasta)

• 6ish boneless skinless chicken breasts (2-4: Gnocchi Soup) (2-3: Sweet Potatoes)

• 1 lb ground chicken (or turkey or sub beef or lamb!) (Med bowls)

Canned Goods

• 5 c low sodium chicken broth (4-Gnocchi Soup) (1-Sweet Potatoes)

• 1 can chickpeas (Med Bowls)

Spices and Condiments

• Onion powder (Burger Bowls)

• 1 tsp cumin (Med Bowls)

• 1 tsp dried oregano (Med Bowls)

• 1 tsp paprika (Med Bowls)

• 1 tsp turmeric (Med Bowls)

• ½ tsp dried thyme (Med Bowls)

• Garlic powder (Burger Bowls) (Med Bowls)

• Red pepper flakes (optional for Pasta)

• Pickles (Burger Bowls)

• Ketchup, mustard, mayo (Burger Bowls)

• Steak sauce (Burger Bowls)

• Cinnamon (overnight oats)

• Maple syrup (overnight oats)

• BBQ sauce (Sweet Potatoes)

• Vinegar (pickled red onions: Sweet Potatoes and Med Bowls)

• Hummus of choice (Med bowls)

• 1/2 tsp cumin seeds, cracked (Med bowls)

• 1/2 tsp coriander seeds, cracked (Med bowls)

Frozen Section

• Fries of choice—I like shoestring (Burger Bowls)

Miscellaneous

• 16 oz potato gnocchi (Gnocchi Soup)

• ¼ c breadcrumbs (Burger Bowls)

• Pasta of choice (Pasta)

• 2.5 c old fashioned oats (overnight oats)

• Protein powder of choice (optional-overnight oats)

• 2 c of cooked rice of choice (Med bowls)

• Pita (optional-Med bowls)