*New* Meal Prep Menu 18 | Mini Meatloaves, Brussels Sprouts, Apple Baked Oatmeal, Yogurt Dip
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Creamy Chicken Soup
1 tbsp oil
1 onion, finely diced
2 celery ribs, finely diced
3 carrots, finely diced
2 cups mushrooms, sliced
3 garlic cloves, minced
¼ cup flour
4-5 cups chicken broth
1 cup milk
2 chicken breasts, cooked and shredded
1 sprig fresh thyme
1 sprig fresh rosemary
1 bay leaf
salt and pepper to taste
In a large soup pot heat oil over medium-high heat. Add onion, celery, carrots and mushrooms. Saute for 5-7 minutes or until vegetables have softened. Add garlic and sauté for another 30 seconds. Add flour and cook for 1 minutes, stirring constantly. Add broth, milk, cooked chicken, thyme, rosemary and a bay leaf. Reduce heat to medium and let mixture simmer for 10-15 minutes. Remove the thyme and rosemary stems. Season with salt and pepper. Store in the frigde for up to 3 days.
Mini Turkey Meatloaves
2 lbs ground turkey
1 cup zucchini, grated
2 eggs
2 garlic cloves, minced
1 tbsp tomato paste
2 tsp Dijon mustard
1 tsp Worcestershire sauce
1 tsp onion powder
1/2 tsp ground cumin
1/2 tsp dried thyme
salt and pepper to taste
Preheat oven to 375F. Prepare a muffin tin with silicon liners or cooking spray. In a large bowl combine all of the ingredients except the BBQ sauce. Mix thoroughly. Divide mixture into the prepared muffin tin.
Bake at 375F for approximately 30 minutes or until cooked through and golden. After 30 minutes, brush the top of each mini meatloaf with BBQ sauce and then bake for an additional 10 minutes or until they reach 165°F.
Store in the frigde for 3 days or freeze for up to 3 months.
Salt & Vinegar Roasted Potatoes
2lbs red potatoes, cut into wedges
2 tbsp olive oil
1-2 tsp garlic powder
salt and pepper to taste
2-3 tbsp apple cider vinegar
2 tbsp fresh rosemary, chopped
In a large bowl, toss potatoes with olive oil, garlic powder, salt and pepper and then transfer them to a large baking sheet. Roast potatoes at 375ºF for 30 minutes, tossing once during the cooking process. After 30 minutes, remove the potatoes from the oven and season with apple cider vinegar and rosemary. Return to oven and continue to roast for another 10 minutes or until potatoes are cooked through and golden brown.
Enjoy immediately or store in the frigde for up to 5 days.
Roasted Brussels Sprouts
1½ lbs Brussels sprouts, trimmed and halved
2 tbsp olive oil
1 tsp garlic powder
salt and pepper to taste
Preheat oven to 375°F. In a large mixing bowl toss Brussels sprouts with olive oil, garlic powder, salt and pepper. Transfer them to a large baking sheet and roast for about 20 minutes or until Brussels sprouts are tender and golden.
Serve immediately or store in the frigde for up to 5 days.
Roast Beef Wraps
¼ cup mayonnaise
1-2 tbsp prepared horseradish
5 large whole wheat tortillas
2 cups arugula
15 slices roast beef
½ cup white cheddar, shredded
1 cup cherry tomatoes, halved
¼ red onion, thinly sliced
In a small bowl, mix mayonnaise and horseradish. Spread 1 tbsp of mayo on each tortilla. Top with arugula, roast beef, white cheddar, tomatoes and red onion. Carefully roll each tortilla. Wrap in plastic wrap and store in the frigde. Serve immediately or store in the refrigerator for up to 3 days.
Apple Baked Oatmeal
3 cups rolled oats
½ cup brown sugar
2 tsp baking powder
1 cup unsweetened applesauce
1 cup milk
2 eggs, beaten
1 tsp vanilla
2 apples, grated
1 tsp cinnamon
Preheat oven to 375°F. Spray a square baking dish with cooking spray. In a large bowl combine oats, brown sugar and baking powder. Stir well. Add applesauce, milk, beaten eggs, vanilla extract, grated apples and cinnamon. Stir to combine. Pour mixture into the baking dish and bake for between 30 and 35 minutes or until baked oatmeal is set. Allow it to cool and then slice it into squares. Store in the refrigerator for up to 5 days.
Chocolate Peanut Butter Yogurt Dip
1 cup vanilla yogurt
2 tbsp cocoa powder
2 tbsp smooth peanut butter
1 tbsp maple syrup
In a medium bowl, whisk all ingredients together until well combined. Serve immediately with fresh fruit or store in the fridge for up to 4 days.
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Recipe Video:
