Sept 3, 2022
Meal Prep 14
Featuring cozy lamb stew.
Toast & Eggs
Gluten Free
Dairy Free
Ingredients
- 1 slice whole grain bread
- 3 cheese slices
- 1-2 hard-boiled eggs
- Fresh fruit, sliced
Directions
Fill a pot with water. Bring water and eggs to a boil. Reduce heat and simmer for 10-12 minutes.
Greek Salad with Chicken
Gluten Free
Dairy Free
Ingredients
For the salad:
- 1 ½ cucumbers, cubed
- 1 small red onion, diced
- 2 green peppers, diced
- 8-10 cherry tomatoes, halved
For the Greek vinaigrette:
- ¼ cup extra-virgin olive oil
- 3 tbsp red wine vinegar
- 1 garlic clove, minced
- ½ tsp dried oregano
- ¼ tsp Dijon mustard
- ¼ tsp salt
- Ground black pepper, to taste
For the Greek chicken seasoning:
- 3 tbsp oregano
- 2 tbsp basil
- 2 tbsp onion powder
- 2 tbsp garlic powder
- ½ tbsp salt
- 1 tbsp black pepper
Optional topping:
Dairy free tzatziki
Directions
- Begin by combining all the ingredients for the Greek seasoning.
- Lightly coat 3-4 chicken breasts with olive oil and then season chicken with the Greek seasoning. Bake in the oven at 400 degrees F for 22-26 minutes or until an internal temperature of 165 degrees F is reached.
- While the chicken is cooking, prepare the vegetables and dressing. For the dressing, blend or whisk together all ingredients until well combined.
- Toss the vegetables in the Greek vinaigrette.
- Once the chicken is done cooking, slice and serve it with the Greek salad. Top with tzatziki and enjoy!
Lamb Stew
Gluten Free
Dairy Free
Ingredients
For the lamb stew:
- 1 package lean, ground lamb
- 1 onion, diced
- 3 carrots, diced
- 3 celery sticks, diced
- 3 cloves garlic, minced
- ½ cup peas, frozen
- 1 tbsp soy sauce
For the mashed potatoes:
- 4 Russet potatoes, peeled and cubed
- 1 tbsp margarine or butter
- Pepper, to taste
For the gravy:
- 2 cups vegetable broth
- ¾ tsp onion powder
- 3 tbsp nutritional yeast
- 1 tbsp soy sauce (use gluten free if needed)
- ½ tsp dijon mustard
- ¼ cup gluten free all purpose flour
Directions
- In a large pot, bring water and potatoes to a boil. Boil potatoes for 10-12 minutes, or until they are easily pierced with a fork. Once cooked, strain potatoes. Transfer potatoes back into the pot or a large bowl, then mash together with butter and pepper.
- In a large pan, add in onion, carrots and celery and cook over medium heat for 6-7 minutes or until vegetables begin to soften.
- Add the lamb to the pan and cook for 8-10 more minutes or until lamb is fully cooked through. Stir in the garlic and cook for 1-2 more minutes.
- Lastly, add the peas and soy sauce to the pan and cook until peas are warmed. Remove from heat.
- Prepare the gravy by adding all ingredients to a pot. Cook on medium-high heat while continuously whisking. Once gravy begins to thicken, remove from heat.
- Serve the lamb mixture with the mashed potatoes and top with gravy. Enjoy!
Weekly Snack Ideas
- Tuna and crackers
- Carrots
- Fresh fruit such as cherries
