Weekly Meal Prep - Chicken Burrito Bowls

Here's another simple, yet delicious idea that you could meal prep for lunches!

I got this idea from buzzfeed.com and modified it slightly - it's so simple though it is one of those recipes you read once and then just make off the top of your head!!

INGREDIENTS

3 boneless, skinless chicken breasts
3 bell peppers, sliced
1 medium red onion, sliced
1 tbsp olive oil
1 tbsp taco seasoning
Salt and Pepper, to taste.
1 16-ounce jar medium chunky salsa
2 cups cooked brown rice
1 15-ounce can black beans, drained and rinsed
1 15-ounce can corn, drained
1 cup shredded cheddar cheese

INSTRUCTIONS

1. Preheat oven to 400 degrees farenheit
2. Spray a baking sheet with non-stick spray (I also use tinfoil to make cleanup easier!)
3. Place the chicken breasts in the middle of the tray, the sliced peppers on one side and the red onion slices on the other.
4. Drizzle with olive oil
5. Season the chicken breasts with taco seasoning on both sides
6. Season the peppers, onions and chicken with salt and pepper, to taste. Mixed up the peppers and onions a bit to ensure they are coated evenly.
7. Spread the salsa evenly on top of the 3 chicken breasts.
8. Bake for 25 mins in your preheated oven (or until chicken is fully cooked)
9. Cut chicken into slices or chunks.

TO ASSEMBLE THE BOWLS
1. Place 1/2 cup brown rice in 4 bowls
2. Top each with 1/4 cup black beans, 1/4 cup corn and 1/4 cup shredded cheddar cheese
3. Add the cooked peppers, onions and chicken (split evenly among 4 bowls)
4. Top with a bit more salsa, cilantro and a slice of lime if desired.


Enjoy!

Quinoa Salad

QUINOA SALAD

(Makes 6 servings, 1 cup per serving)

Another one of the favourite things to make on a Sunday and enjoy all week!

Ingredients
1 cup quinoa, uncooked 

1 medium tomato, finely chopped 

2 cucumbers, finely chopped 

1 medium red bell pepper, seeded & finely chopped 

2 tbsp red onion, finely chopped 

1/2 cup parsley or cilantro, finely chopped 

10 Kalamata olives, pitted & cut in halves 

1 lemon or lime, juice of
1 tbsp olive oil 

2 tsp cumin 

1 tsp black pepper 

1 tbsp garlic powder


Directions 

Cook quinoa al dente. Use ratio of 1 cup quinoa to 2 cups water (you can use less water for firmer quinoa if desired). 

Bring to a boil, then simmer on low for 15 minutes, or until water is absorbed 

Add all ingredients to a large salad bowl and gently mix just enough to combine. 

Optional: make dressing separately by whisking together olive oil, lemon (lime) juice, cumin, black pepper and garlic powder in a small bowl.

Serve cold.

Vegetable Egg Cups

VEGETABLE EGG CUPS 

(Makes 6 servings - 2 cups per serving)

I love to make these at the beginning of the week for a quick snack or breakfast on the go! They are high protein so very satisfying and a great way to sneak some veggies in!

INGREDIENTS
12 Large Eggs 

1 Cup Chopped Spinach

1 Cup Chopped Bell Peppers 

1 Cup Chopped Mushrooms 

Sea Salt and Pepper to Taste 

2 Green Onions, Thinly Sliced 

12 Tbsp. Homemade Salsa

INSTRUCTIONS 

Pre-heat the oven to 375. 

Crack eggs into a large mixing bowl with salt & pepper and any other salt-free seasonings you like and whisk until fully combined.

Coat the muffin tin with nonstick cooking spray.

Evenly divide the eggs between the 12 muffin cups (they will each be about half full)

Add veggies to the eggs in the muffin cups - each cup will be very full :)

Bake for 15 minutes - 20 minutes (a toothpick inserted into the muffin should come out clean) 

Top each egg cup with 1 tablespoon of Homemade Salsa

Kid-Approved Salad Even the Salad-Hater will Love!

Am I the only one who HATES salads?  I mean seriously.... Take a little bit of spring mix blob some dressing on there and eat it?  Like a rabbit?  no thank you.

Okay, so I made this concoction up a couple weeks ago and I'm telling you guys - I seriously could eat this every single day - even my 6 year old LOVED it! .... Yes, it contains spinach.  Yes she still ate every last bit.

Ingredients

- 3 cups Spinach (or any of your favourite greens - NO iceberg lettuce.. it has no nutritional value.)

- 1/2 medium pepper, diced

- 1/2 medium carrot, shredded

- 1/2 medium cucumber, diced

- 1/2 cup chopped jicima

- 1/2 medium tomato, chopped

- 2/3 cup quinoa, cooked

- 1/4 cup raw pumpkin seeds, toasted

- braggs liquid soy seasoning, to taste

Dressing (Makes 10 servings, about 2 tbsp each)

- 1/2 cup olive oil

- 1/4 cup apple cider vinegar

- 3 tbsp lemon juice

- 3 cloves garlic, crushed

- no-salt added seasoning to taste

- 1/2 tsp dijon mustard

- 1 tbsp honey

1)  Toast the raw pumpkin seeds on medium heat until they start "popping", continue to toast for 2-3 minutes stirring frequently until they are well toasted.

2)  Mix all the veggies together in a large salad bowl

3)  Add the pumpkin seeds and cooked quinoa on top of the veggies

4)  Add a bit of the liquid soy seasoning (about 2 tsp) - to taste.

5)  Mix all the of the dressing ingredients in  a container with a lid and add about 2 tbsp to the salad, cover the container and put in the fridge to use tomorrow :)

6)  Mix everything together well and ENJOY! 

Rainbow Veggie Skewers

Rainbow Veggie Skewers

 

Author: Beachbody

Recipe type: Appetizer

Serves: 4 servings, 2 skewers each

Ingredients

• 2 cooked medium beets, cut into 8 ½ to 1-inch slices
• ½ medium red onion, cut into 8 pieces
• 1 medium green bell pepper, cut into 8 pieces
• 1 medium zucchini, cut into 8 slices
• 1 medium yellow bell pepper, cut 16 pieces
• 1 medium summer squash, cut into 8 slices
• 1 medium orange bell pepper, cut 16 pieces
• 1 medium red bell pepper, cut into 16 pieces
• 8 cherry (or grape) tomatoes
• 2 tsp. olive oil
• 2 tsp. Italian herbs (optional)

Instructions

1. Preheat grill or broiler on high.
2. Place a piece of beet, a piece of onion, two pieces of green bell pepper, a piece of zucchini, two pieces of yellow bell pepper, a piece of squash, two pieces of orange bell pepper, two pieces of red bell pepper, and a tomato onto a skewer. Repeat with seven remaining skewers.
3. Brush skewers evenly with oil. Sprinkle with herbs if desired.
4. Grill skewers for 6 to 8 minutes, turning every 2 minutes, until vegetables are tender-crisp.

Quick & Easy Steak Fajitas

So of course as a busy busy work at home mama most of my meals need to be two things.  They need to be QUICK and they need to be EASY!  This one is definitely both those things... Start to finish on this bad boy is about 20 mins... That includes cutting your peppers and onions - seriously! 

What you need:

• 1 lb stewing beef, cut into smaller chunks 
• 3 bell peppers, cut into small chunks
• 1/2 medium onion, cut into small chunks
• Olive oil
• Fajita Seasoning (I get the low sodium kind) 
• Montreal steak spice
• 2 cups cooked brown rice
• corn tortillas

How to prepare:

1. Grab two pans and heat 1 tsp of olive oil over medium heat in each
2. Add the peppers and onions to one and the beef to the other 
3. Season beef with montreal steak spice
4. Continue to cook beef and veggies until peppers are tender and beef is no longer pink
5. season veggies and beef with fajita season, cover and let simmer for 2-3 mins
6. Once beef and veggies are cooked serve on tortillas and enjoy! 

For 21 day fix I if you have 1 small corn tortillas and 1 yellow container or brown rice, 1 red of beef and 1 green of peppers & onions it will count as:

2 yellows, 1 green, 1 red, 1 tsp

Or if you only have 1 yellow left for the day - omit the tortillas and just serve in a bowl :)