Sept 9, 2022
Meal Prep 15
Featuring Denver egg cups and spicy black bean soup.
Denver Egg Cups
Gluten Free
Dairy Free
Ingredients
- 10 eggs
- 5 slices of ham, diced
- ½ green pepper, diced
- 1 small onion, diced
- ¼ tsp pepper
Directions
- In a large bowl, whisk together the eggs.
- Fold in the green pepper, onion and ham.
- Lightly oil a muffin tin.
- Evenly divide the egg mixture in the muffin tin.
- Bake at 350 degrees F for 20-25 minutes (until the middle of the egg muffins are no longer liquidity).
- Remove from the oven and enjoy!
Spicy Black Bean Soup
Gluten Free
Dairy Free
Ingredients
- 1 medium onion, diced
- 3 carrots, diced
- 1 green pepper, de-seeded and diced
- 3 celery sticks, diced
- 1 jalapeno, minced (de-seeded for less spice)
- 3 cloves garlic, minced
- 2 tsp cumin
- 2 tsp dried oregano
- 2 tsp chili powder
- 4 cups vegetable broth
- 1 cup tomato sauce (any plain tomato pasta sauce works)
- 2, 19 oz can black beans, drained and rinsed
- ½ cup fresh cilantro, finely chopped
- Pepper, to taste
- ½ lime, squeeze
Optional topping:
- Avocado
- Fresh cilantro
- Tortilla chips
Directions
- Add the onion, carrot, bell pepper, celery, jalapeno and garlic to a large soup pot with 2 tbsp of vegetable broth and saute over medium heat for 6-7 minutes until fragrant and softened.
- Stir in the cumin, dried oregano and chili powder and cook for 2-3 more minutes. If the pan is starting to dry out, add another splash of broth to loosen any bits from the bottom of the pan.
- Add the broth, tomato sauce and black beans and bring the soup to a light simmer. Simmer lightly, uncovered, until the carrots are tender, about 15 minutes.
- Use an immersion blender and pulse the soup 5-6 times right in the pot to create texture. You could also use a blender to blend half of the soup. Be sure to let to soup cool before blending. If you used a blender, pour the blended portion back into the pot with the remaining soup.
- Stir in the cilantro and lime juice and season with pepper, if needed.
- Top with avocado, cilantro or crushed tortilla chips. Enjoy!
S&P Chicken Thighs with Mushroom Rice
Gluten Free
Dairy Free
Ingredients
For the chicken thighs:
- 5-6 chicken thighs
- Salt and pepper, to taste
For the mushroom rice:
- 3 cups whole grain rice, cooked
- 3 tbsp butter or margarine
- 2 cups mushrooms, sliced
- 1 small onion, diced
- 3 cloves garlic, minced
- Pepper, to taste
Directions
- Season both sides of chicken thighs with salt and pepper. Place in airfryer and cook at 400 degrees F for 25 minutes, flipping halfway through or until an internal temperature of 165 is reached. Alternatively, bake the chicken thighs in the oven at 400 degrees F for 35-45 minutes.
- While the chicken is cooking, cook the rice according to cooking instructions.
- Heat the butter in a large pan over medium heat. Add in the mushrooms and onions. Cook for 6-7 minutes until onions turn translucent.
- Add the garlic to the pan and cook for an additional 1-2 minutes. Remove the mushroom mixture from heat.
- Once the rice is finished cooking, stir the mushroom mixture and rice together. Season with pepper to taste.
- Serve the baked chicken and mushroom rice with your choice of vegetables. Enjoy!
Weekly Snack Ideas
- Tuna and crackers
- Raw vegetables and hummus
- Watermelon
- Protein shake (not pictured)
