Week 9

Creamy Chicken+Veggie Pasta, Parmesan Roasted Sheet Pan, Cilantro Lime Steak Bowls, Gnocchi with Turkey+White Beans, Chicken with Mango Salsa, Sausage+Potato+Chives Brekkie Burritos

Creamy Chicken + Veggie Pasta

https://gatherednutrition.com/high-protein-creamy-chicken-veggie-pasta/

Ingredients

• 2 c pasta of choice (measure dry)

• 2 tbsp olive oil

• 1 lb chicken breasts, pounded thin

• Italian seasoning

• Red pepper flakes

• ½ tsp paprika

• S+P

• 1/2 c diced onion

• 2 cloves of garlic, minced

• 1 c broccoli, cut into small florets

• 1 c chopped frozen spinach (optional)

• 1/4 c sun-dried tomatoes, finely diced

• 1 c bone broth, divided

• 1/4 c cream cheese

• 1/2 c parmesan cheese

  

Instructions

1. Cook pasta according to directions on box.

2. Pound chicken breasts thin and drizzle with olive oil on both sides; season both sides with Italian seasoning, red pepper flakes, paprika, s+p. In a large skillet over medium heat, add the olive oil and chicken. Cook 5-6 minutes per side, remove from pan.

3. Add onion and garlic to pan. Cook for 2 minutes then add broccoli, spinach, and sundried tomatoes. Season with salt and pepper. Sauté for 5 minutes, stirring occasionally.

4. Reduce heat and add cream cheese and 1/2 C of the broth. Simmer for 5 minutes. Add remaining 1/2 C broth, pasta, parmesan, and chicken. Stir together and remove from heat. Serve with extra parmesan and enjoy!

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Chicken with Mango Salsa

https://www.peanutbutterandfitness.com/cilantro-lime-chicken-with-mango-avocado-salsa/

Ingredients

• 1 1/4 lb chicken breast

• Optional: 2/3 c rice, cooked according to package directions or tortillas to make into tacos

Marinade

• 1/2 c cilantro, chopped

• 2 limes, juiced and zested

• 1/4 c olive oil, (2 fl oz)

• 2 tbsp honey, (1 fl oz)

• 2 cloves garlic, minced, (8 grams)

• 1 tbsp low sodium soy sauce, (1/2 fl oz)

• 1 tsp cumin

• 1 tsp salt

Mango Avocado Salsa

• 1 large mango, peeled and chopped, (309 grams)

• 1 1/2 medium avocados, peeled and chopped, (225 grams)

• 1/2 c cilantro, chopped

• 1/2 red onion, finely diced, (55 grams)

• 1 medium jalapeño, seeds removed and diced, (15 grams)

• 2 limes, juiced and zested

• 1 tbsp olive oil

Instructions

1. Whisk together marinade ingredients until well combined. Set aside about 2 tbsp of marinade to reserve for brushing the chicken during grilling.

2. Pound the chicken to ensure it is even thickness throughout. To do this, I just stick the chicken on a small baking sheet in a single layer sandwiched between 2 layers of paper towels and use my fist to make quick work of this task.

3. Add chicken breast to a resealable bag, then pour remaining marinade over top and massage around to ensure even distribution. Set aside in refrigerator to marinate for 2-6 hours.

4. Mix together all salsa ingredients and set aside, covered, in the refrigerator.

5. Pre-heat grill to 400°. Spray grill grates with non-stick grill spray or brush grates with vegetable oil. Allow excess marinade to drip from the chicken breast before adding to grill. Grill one side for 6 minutes, then flip, brush with marinade, and grill for an additional 4-6 minutes depending on the thickness of the chicken breasts. The internal temperature should just barely reach 165° as you remove the chicken from from the grill.

6. Allow the chicken to rest for 5 minutes before slicing and serving with salsa and rice (optional)

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Gnocchi with Turkey and White Beans

Ingredients

• 1 tbsp olive oil

• 1 lb ground turkey *add pinch of Italian seasoning when cooked

• 1 tsp dried oregano

• 1 medium onion chopped

• 2 garlic cloves minced

• 1 package potato gnocchi

• 1 can 15 oz white beans, drained and rinsed

• 1 can 14.5 oz fire roasted tomatoes

• 1c baby spinach roughly chopped

• 1-2 tbs fresh basil *note: can sub dried basil or omit*

• ½ c shredded mozzarella cheese

• 2 tbsp grated Parmesan cheese

• S & P to taste

Instructions

1. In a large skillet, heat oil over medium-high heat. Add onion and ground turkey. Cook until brown & crumbly.

2. Add the oregano and garlic, cook an additional minute.

3. Strain meat if needed

4. Add in the beans, tomatoes and spinach. Cook for 2 more minutes. Add any salt and pepper at this time.

5. Add gnocchi to pan & cover until gnocchi is soft

6. If in rush, can heat gnocchi separately in additional pan with oil on medium heat while cooking meat & onion. If you do this, add in gnocchi when you add in beans/ tomatoes/spinach

7. Turn off heat, sprinkle with basil and both cheeses. Cover for a few minutes. This will allow the cheeses to melt.

   

Pairs great with sourdough &/or a salad if looking to stretch it!

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Cilantro Lime Steak Bowls

https://charlotteshares.blog/2022/05/05/cilantro-lime-steak-bowls/#recipe

Ingredients

• 2 lb flank steak

• 1/2 c avocado or olive oil

• Zest of 1 lime

• Juice of 2 limes

• 4 cloves fresh garlic, minced or finely chopped

• 1/2 c chopped cilantro

• 2 tsp salt

• 1/2 tsp freshly ground black pepper

• 4 c cooked rice or riced cauliflower

• 2 avocados, sliced

• 1 can (15 oz) black beans, heated

• 1 can (15 oz) corn, heated

• 1 c shredded cheddar cheese

• 1/2 red onion, diced (optional)

For the lime crema:

• 1 c sour cream or plain Greek yogurt

• 2 tsp Tajin seasoning or combo of chili powder, cayenne, garlic powder, salt

• Juice of 1 lime

Instructions

1. Place flank steak in a shallow dish or zip top bag. In a small bowl, add oil, lime zest, lime juice, garlic, cilantro, salt and pepper. Whisk to combine then pour over steak. Make sure both sides of steak are coated. Cover (or seal) and place in refrigerator to marinate for 30 minutes to 3 hours.

2. Heat grill to medium-high then place steak on. Grill for 10 minutes then flip. Grill for 10 minutes more or until steak reaches desired internal temperature. Place steak on a plate or cutting board then allow to rest for 5-10 minutes. Slice into thin strips against the grain or into cubes.

3. To individual bowls, add rice, steak, avocado, black beans, corn, cheese and onion. Drizzle with lime crema.

Notes

To add even more flavor use cilantro lime rice.

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Parmesan Roasted Sheet Pan Dinner

https://iwashyoudry.com/parmesan-roasted-sheet-pan-dinner/

Ingredients

• 1 1/2 lb. Yukon gold potatoes, cut into bite size pieces

• 4 tbsp butter, melted; divided

• 2 tsp garlic powder, divided

• 1/4 c parmesan cheese, grated

• 1/4 c Italian breadcrumbs

• 1 tsp salt, divided

• 1/2 tsp pepper, divided

• 1 lb. brussels sprouts, trimmed and halved

• 12 oz. kielbasa sausage, cut into disks

• 1/2 tsp dried parsley

• Extra parmesan cheese for topping

Instructions

1. Preheat oven to 400 degrees F. Line a 13″x 18″ baking sheet with aluminum foil and set aside.

2. In a large bowl combine the potatoes, 2 tbsp Butter (melted), 1 tsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper, parmesan cheese and bread crumbs. Mix until the potatoes are coated. Spread the potatoes in an even layer on the baking sheet.

3. Combine the brussels sprouts, 1 tbsp melted butter, 1/2 tsp garlic powder, 1/2 tsp salt and 1/4 tsp pepper in the bowl and toss to coat. Spread in even layer on baking sheet.

4. Finally, combine the sausage, 1 tbsp melted butter, 1/2 tsp garlic powder and 1/2 tsp dried parsley in the bowl and toss to coat. Sprinkle the sausages over the potatoes and brussels sprouts.

5. Bake for 25 minutes, stir the potatoes and brussels sprouts, then continue cooking for an additional 20 to 25 minutes or until the potatoes are golden brown. Top with additional parmesan cheese if desired. Enjoy!

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Sausage, Potato, and Chive Breakfast Burritos

@jenneatsgoood

Jenn Lueke on Instagram: "sausage, potato, and chive breakfast …

JennEatsGoood is another great Meal Plan to follow! Love her stuff and she’s who inspired me to make mine!

Ingredients

• 2 tbsp olive or avocado oil

• 1 1/2 lb potatoes

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp dried oregano

• 1 tsp kosher salt

• 1/2 tsp ground black pepper

• 1/2 tsp chili powder

• 12 large eggs, beaten (can sub egg substitute, like Just Egg)

• 1/3 c finely chopped chives

• 6 burrito sized tortillas (I used @sietefoods cassava burrito sized tortillas)

• 7oz pre-cooked breakfast sausage (I used @applegate chicken and maple sausages)(optional)

• 1 c shredded cheddar cheese (can sub dairy-free cheese or omit)

Directions

1. Preheat the oven to 425F. Line a large sheet pan with parchment paper.

2. Add 1 tbs of the oil, the diced potatoes, garlic powder, onion powder, oregano, salt, black pepper, and chili powder to a mixing bowl. Toss to coat the potatoes, then transfer to the sheet pan in a single layer. Bake until golden on the outsides and fork tender, 24 to 30 minutes.

3. Heat the remaining tbs of oil over low heat in a large skillet. Add the beaten eggs and cook, stirring constantly, until the scrambled eggs are fluffy and fully cooked, about 5 minutes. Stir in the chopped chives. Remove the skillet from the heat and set aside.

4. Warm the tortillas (I microwave one at a time for 30 seconds) and place each one on a sheet of aluminum foil or parchment. Evenly divide the breakfast sausage, shredded cheddar, potatoes, and scrambled eggs among the 6 tortillas.

5. Carefully roll each tortilla into a tight burrito shape, then immediately wrap in foil or parchment to prevent breakage. Refrigerate for up to 3 days or freezer for up to one month.

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Shopping List

Produce

• 2 onions (Chicken Pasta, Gnocchi)

• 1 red onion (½-Chicken w Mango, ½-Steak Bowls)

• 1 head of garlic (Chicken Pasta, Chicken w Mango, Gnocchi w Turkey +Beans)

• 3 lbs potatoes (Sheet Pan) (Breakfast)

• 1 c broccoli (Chicken Pasta)

• 4 limes (2-Chicken w Mango, 2-Steak Bowls)

• 1 large mango, peeled and chopped (Chicken w Mango) (can get frozen instead!)

• 1 small jalapeño (Chicken w Mango)

• 2 avocados (1-Steak Bowls) (1-Chicken w Mango) (can get frozen instead!)

• Brussels sprouts (Sheet Pan)

• 2 c spinach (1c-Chicken Pasta, 1c-Gnocchi)

• 1 bunch chives (Breakfast)

• 1/2 c cilantro (Chicken w Mango, Steak Bowls)

• 1-2 tbsp basil (Gnocchi)

Protein

• 2 ¼ lb chicken breasts (1lb-Chicken Pasta) (1.25lb-Chicken w Mango)

• 1 lb ground turkey (Gnocchi)

• 2 lbs flank steak (Steak Bowls)

• 12 oz kielbasa sausage (Sausage Sheet Pan)

• 7 oz pre-cooked breakfast sausage (Breakfast)

Dairy

• 12 large eggs (Breakfast)

• 1/4 c cream cheese (Chicken Pasta)

• 1 c parmesan (1/2 c-Chicken Pasta) (2 tbs-Gnocchi) (1/4 c-sheet pan)

• 1/2 c shredded mozzarella (Gnocchi)

• 1 c shredded cheddar (Steak Bowls, Breakfast)

• 1 c sour cream or plain Greek yogurt (Steak Bowls)

• Butter (could replace with olive oil)-4 tbs (Sausage Sheet pan)

Spices

• Italian seasoning (Chicken Pasta)

• red pepper flakes (Chicken Pasta)

• paprika (Chicken Pasta)

• cumin (Chicken w Mango)

• garlic powder (Sausage Sheet Pan, Breakfast)

• dried oregano (Gnocchi)

• dried parsley (Sausage Sheet Pan)

• chili powder (Breakfast)

• Tajin seasoning (or chili powder, cayenne, garlic powder) (Steak Bowls)

Condiments and Canned Goods

• 1/4 c broth (Chicken Pasta)

• 1 can 15 oz white beans (Gnocchi)

• 1 can 14.5 oz fire roasted garlic tomatoes (Gnocchi)

• 1 can 15 oz black beans (Steak Bowls)

• 1 can 15 oz corn (Steak Bowls)

• 1/4 c sun-dried tomatoes(Chicken Pasta)

• 1 tbsp honey (Chicken w Mango)

• 1 tbsp low sodium soy sauce (Chicken w Mango)

• 1/4 c Italian breadcrumbs (Sausage Sheet Pan)

Miscellaneous

• 2 c pasta of choice (Chicken Pasta)

• 1 package potato gnocchi (Gnocchi)

• rice or riced cauliflower (Steak Bowls) (chicken w mango)

• 6 burrito-sized tortillas (Breakfast)

Frozens

• 1 c chopped spinach (if didn’t buy fresh) (Chicken Pasta)