Category: Cooking – Recipies -Meal Prep

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Mango salsa

Ingredients

• 2 ripe mangoes chopped
• 1 red bell pepper diced
• 1/4 red or white onion diced
• 5 Tbs fresh cilantro chopped
• 1/2 jalapeño pepper seeded and minced
• 2 limes juiced

1. Combine all ingredients in a mixing bowl. Let stand for 1 hour or serve immediately.
2. Serve over fish or with tortilla chips

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Tip on keeping cilantro fresh:

Make your fresh cilantro last longer

Place leftover cilantro in a water glass with stems submerged in 1/4 c of water. Store in refrigerator and replace water as needed.

How to make the most of your lime

Place the whole lime on a countertop and roll your palm over it to help release the juices. Then slice the lime and squeeze. You will have more juice and flavor by using this technique.

Getting the most from a mango

1) Find the center of the pit and run your knife just on the outer edge of the pit, slicing straight down
2) Repeat on the opposite side
3) Score your mango making slits in both directions but not slicing through the skin

4) run your knife between the skin and the fruit, releasing the scored pieces
5) If you want to use all of the fruit, slice the skin off of the pitted piece and carefully trim off the excess fruit

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Cauliflower Mashed Potatoes Substitute

• 1 large head cauliflower, cut into pieces
• 3 cups low sodium chicken broth
• 3 tablespoons butter substitute
• ½ Cheddar cheese
• 1/4 cup grated Parmesan cheese
• salt and pepper to taste

1. Bring cauliflower pieces and low sodium chicken broth to a boil in a large saucepan over high heat. Reduce heat to medium, cover, and simmer for about 10 minutes. Allow cauliflower to simmer until soft. Reduce liquid to about half (10 minutes).
2. Remove mixture from heat and add butter, Cheddar cheese, and Parmesan cheese. Mash with a fork or potato masher until the cheeses have melted and the cauliflower is smooth.
3. Season to taste with salt and pepper.

• Servings Per Recipe: 4
• Per Serving:
• Calories: 260
• Total Fat: 20g
• Cholesterol: 56mg
• Sodium: 400mg
• Total Carbs: 12g
• Dietary Fiber: 5g
• Protein 14g

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Vegetarian Lasagna

• 1 (16 ounces) can diced tomatoes
• 1 (16 ounces) package instant lasagna noodles
• 1 bunch fresh spinach, washed and chopped
• 2 large carrots, shredded
• 2 large zucchini, diced
• 2 summer squash, diced
• 1 large eggplant, diced
• 1 large head broccoli, cut into florets
• 2 teaspoons dried oregano
• salt and pepper to taste
• 1 cup shredded mozzarella cheese (optional)
• 1 cup low fat ricotta cheese (optional)

1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease one 9×13 inch baking dish.
2. Place a layer of tomatoes in the bottom of the baking dish, followed by a layer of noodles, spinach, carrots, zucchini, summer squash, eggplant, and broccoli. Season to taste with oregano, salt, and pepper. Repeat layering of ingredients until all are used up. If using cheeses sprinkle over broccoli layers and on top of the dish.
3. Bake at 375 degrees F for 25 to 35 minutes.

• Servings Per Recipe: 6
• Per Serving
• Calories: 380
• Total Fat: 10 g
• Cholesterol: 30 mg
• Sodium: 400mg
• Total Carbs: 50g
• Dietary Fiber: 10g
• Protein: 20g

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Easy Roasted Vegetables

• 1 butternut squash cubed
• 2 red bell peppers seeded and diced
• 1 sweet potato or yam peeled and cubed
• 3 Yukon Gold potatoes cubed
• 1 red onion quartered
• 1 tablespoon chopped fresh thyme
• 2 tablespoons chopped fresh rosemary
• 1/4 cup olive oil
• 2 tablespoons balsamic vinegar
• salt and freshly ground black pepper

1. Preheat oven to 475 degrees F.
2. Combine the squash, red bell peppers, sweet potato or yam, Yukon Gold potatoes

and red onions.

3. In a separate bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated.
4. Cover roasting pan with tin foil and spread vegetables evenly on pan.
5. Roast for 35 to 40 minutes, stirring every 10 minutes, or until vegetables are cooked through.

• Servings Per Recipe: 12
• Per Serving
• Calories: 120
• Total Fat: 4.7g
• Cholesterol: 0mg
• Sodium: 45 mg
• Total Carbs: 20g
• Dietary Fiber: 3g
• Protein: 2g

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Dijon Chicken

• 4 chicken breast halves or 4 chicken thighs
• 2 teaspoons salt
• 2 tablespoons butter substitute or butter
• 3 cloves garlic, chopped
• 3 tablespoons Dijon mustard
• 2 tablespoons white wine
• 2 cups seasoned dry bread crumbs

1. Preheat oven to 350 degrees F.
2. In a small skillet sauté butter, garlic, mustard, and wine together for 3 to 4 minutes over medium-low heat.
3. Spread mixture over chicken.
4. Place breadcrumbs in a shallow dish and dredge chicken in crumbs. Place coated chicken pieces in a lightly greased 9×13 inch baking dish.
5. Bake at 350 degrees F for 1 hour or until chicken is cooked through and juices run clear.

• Servings Per Recipe: 4
• Per Serving
• Calories: 600
• Total Fat: 25g
• Cholesterol: 150mg
• Total Carbs: 40g
• Dietary Fiber: 3g
• Protein: 55g

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Ginger Adobo Chicken

• 1 about 3lbs whole chicken cut into 8 pieces
• 1/2 cup light soy sauce
• 3/4 cup distilled white vinegar
• 1 bulb garlic peeled and crushed
• 2 tablespoons thinly sliced fresh ginger root
• 2 bay leaves
• 1/2 tablespoon black peppercorns

1. Combine the chicken, soy sauce, vinegar, garlic, ginger, bay leaves and peppercorns in a pot. Bring to a boil over medium heat, reduce heat to a simmer. Cover the pot and simmer for 30 minutes mixing every 10 minutes.
2. After 30 minutes, remove the lid and cook until liquid has reduced to half.
3. Serve chicken hot over steamed rice and drizzle with reserved sauce.

• Serving Per Recipe: 6
• Without rice
• Calories: 500
• Total Fat: 34g
• Cholesterol: 140mg
• Total Carbs: 5
• Dietary Fiber: 1g
• Protein: 44

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Turkey Meatloaf

• 1 1/2 lb ground turkey
• 1 small onion, minced
• 2 stalks celery, minced
• 3 cloves garlic, minced
• 2 teaspoons chopped fresh basil
• 1/4 cup Parmesan cheese
• 1/2 cup Italian breadcrumbs
• 2 egg whites or 1 whole egg
• 1/4 cup %2 milk
• 1 (10oz) can condensed tomato soup

1. Preheat an oven to 350 degrees F
2. Prepare a 9×13 inch-baking dish with cooking spray.
3. Mix the ground turkey, onion, celery, garlic, basil, Parmesan cheese, breadcrumbs, egg, and milk together in a large bowl. Shape the mixture into a loaf and place into prepared pan. Pour the tomato soup over the meatloaf. Cover tightly with aluminum foil.
4. Bake until no longer pink in the center, about 45 minutes. Internal Thermometer reading of 165 degrees F.

• Servings Per Recipe: 6
• Per Serving
• Calories 260
• Total Fat 12g
• Cholesterol: 110mg
• Sodium: 450mg
• Total Carbs: 16g
• Dietary Fiber: 1g
• Protein: 26g
• Servings Per Recipe: 6

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Peanut butter cookies

• 1/2 cup butter, softened
• 3/4 cup brown sugar
• 3/4 cup white sugar
• 3/4 cup peanut butter
• 1 egg
• 1 teaspoon vanilla extract
• 3/4 cup all-purpose flour
• 1/4 cup whole wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup rolled oats
• 1 cup semisweet chocolate chips

Directions

1. Preheat the oven to 375 degrees F (190 degrees C).
2. In a large bowl, cream together the butter, brown sugar, white sugar, and peanut butter until smooth. Beat in the egg and vanilla. Combine the flour, wheat flour, baking soda and salt; stir into the peanut butter mixture. Finally, mix in the oats and chocolate chips. Drop by rounded spoonfuls onto ungreased cookie sheets.
3. Bake for 8 minutes in the preheated oven, or until edges are golden. Remove from cookie sheets to cool on wire racks.

Servings Per Recipe: 48

Amount Per Serving

Calories: 95

• Total Fat:2g
• Cholesterol:9mg
• Sodium:85mg
• Total Carbs:5g
• Dietary Fiber: 7g
• Protein:8g