Series (Week 2): Workweek Family Meal Plans ~ 3 Ingredient Prep for 3 Fast & Healthy Family Meals

 Here we are in week 2 of my series: Workweek Healthy Family Meal Plan! In case you missed last week (which is the blog post under this one) I prepped 3 main recipe ingredients ahead of time so that when it was time for dinner, I could pull these out and finish the recipe quickly.

The recipes are all different in flavor! So if you don't like eating the exact same meal multiple times, or your family feels the same, this is a perfect solution! Enjoy!

The 3 recipes:

Asian Lettuce Cups

Texas Chili

      

Italian Wedding Soup
    

 

The 3 ingredients to prep:

~Lean ground turkey

~Napa cabbage

~Brown rice

             

Follow this link for grocery list, other ingredients needed and recipe instructions:

https://docs.google.com/document/d/1rDJyE2cslBKwwSSxAc1WYryD-FvbnXy306ZibCjMO-g/edit?usp=sharing

Chicken & Veggie Chowder

 

Sometimes I just have a craving. Sure, I have my share of treats and indulgent food, but sometimes I want to challenge myself to find recipes that I can "tweak" if needed that TASTE indulgent, but are still healthier. I've been doing this for years, and now my family is even used to it :)  My craving recently was for corn chowder. >Enter Chicken and Veggie Chowder< Still creamy, still has corn, but extra veggies and lean protein were added in (oh and no heavy cream; but you won't miss it!). ~Enjoy!

Chicken & Veggie Chowder

Ingredients

• 1T butter or Olive Oil 
• 1 cup chopped yellow onion (about 1 medium) 
• 1 pound boneless skinless chicken breasts, cut into small bite sized pieces 
• 1 red bell pepper, diced 
• 1 yellow pepper, diced 
• ½ cup finely chopped celery (about 2 stalks) 
• 3/4 teaspoon salt 
• 1/4 teaspoon black pepper 
• 1/4 teaspoon garlic powder 
• 1/4 cup all-purpose flour (or arrowroot for a gluten free alternate)
• 2 cups low sodium chicken broth 
• 3 cups frozen mixed veggies  
• 1½ cups 2% milk 
• 1/4 cup chopped cilantro 
• 6 strips of turkey bacon, crumbled (optional)

Instructions

1. If planning to top with turkey bacon at end start with this step.  If not planning to top with bacon then you can go to step 2: Preheat oven to 350.  Spray a cookie sheet with olive oil and place turkey bacon on cookie sheet in a single layer.  Place in oven and cook until crispy 15-20 minutes. Turning as needed for even cooking.  Once cooled crumble and set aside. 
2. Heat butter or olive oil in a large pot over medium heat 
3. Add onions, chicken, red bell pepper, yellow pepper, celery, salt, pepper, and garlic powder and cook until vegetables are softened, about 8 minutes.
4. Add flour (or arrowroot if you choose) and cook, stirring constantly, for 2-3 minutes.
5. Slowly add broth while stirring. Add frozen veggies (feel free to add in any fresh veggies from fridge). Increase heat to medium-high and bring to a boil. Reduce to a simmer and cook for 15 minutes, stirring occasionally. 
6. Reduce heat to low and stir in milk. 
7. Top each serving with crumbled bacon and cilantro (if desired). 

Creamy Chicken Enchilada Soup

 DON'T let the creamy in this soup recipe fool you....there is NO milk or cream involved!  While I am a creature of habit, when I stumble upon a new, healthier recipe, I don't mind giving it a try.  I read through the ingredients and thought "wait, if this is a cream based soup, where's the cream?" The last ingredient listed is a cup of shredded cheese, but that's to use as a topping. Anyway, the secret to the creaminess? Blending some of the ingredients!!  Don't take my word for it though...the next time you are in the mood for Mexican flavors-give this a try! 

Creamy Chicken Enchilada Soup

Ingredients:

• ~1 Tbsp Butter, ghee or olive oil
• ▢ ~1 Medium Onion diced
• ▢ ~2 Celery Stalks sliced
• ▢ ~1 Medium Carrot thinly sliced
• ▢ ~1 Large Red Bell Pepper diced
• ▢ ~2-3 Garlic Cloves chopped
• ▢ ~1½ tsp Ground Cumin
• ▢ ~1 Tbsp Chili Powder
• ▢ ~1 tsp Dried Oregano
• ▢ ~1 15 oz can Diced fire-roasted Tomatoes 
• ▢ ~¼ Cup Tomato Paste
• ▢ ~4 Cups Low Sodium Chicken Broth
• ▢ ~1 14.5 oz can Red Kidney Beans, rinsed 
• ▢ ~1 14.5 oz can Black Beans, rinsed
• ▢ ~1 Cup Fresh or Frozen Sweet Corn
• ▢ ~2 Cups Shredded Cooked Chicken
• ▢ ~1 Cup Mexican Shredded Cheese Blend
• ▢ ~Salt and pepper, to your taste
• Directions:
• Melt butter or ghee (or olive oil if using) in a large stockpot over medium-high heat. Add onion, celery, carrots, bell pepper, and garlic; cook until softened, about 5-6 minutes. Stir in seasonings, diced tomatoes, and chicken broth; bring to a boil. Lower heat to simmer for about 10-15 minutes or until veggies are very tender. Remove from heat. Using a hand blender, blend soup until smooth and creamy. (or place in regular blender). Place soup back over medium heat; add beans, corn and shredded chicken. Stir to combine, heat through couple minutes. Serve with favorite toppings. Enjoy!
• 
  

Healthy Broccoli Cheese Soup

Healthy Broccoli & Cheese Soup

Hey there! It looks like summer is (finally) here; but there's been lots of rain in my area lately. That along with some leftover broccoli in the fridge inspired me to try this soup. It was delicious! Make this to pair with a salad or sandwich with lean protein. Heck, you could even add some diced chicken right into this soup for a protein boost.  And, save this recipe for when the weather turns chilly again!

Ingredients

~ 1 large bunch of broccoli

~ 1 medium onion, finely diced

~ 2T Olive Oil

~ ¼ cup of flour (or you can use arrowroot)

~ 32 oz container of low sodium Chicken Broth

~ ¼ tsp ground nutmeg

~ 1 cup extra sharp cheddar cheese, shredded

~ 1 tsp Worcestershire sauce

~ 1 cup of milk (I used 1%)

~ diced scallions for garnish

~ Salt & Pepper to taste (I added 1 tsp salt and ½ tsp ground pepper)

Directions

1. Separate the stems and the florets from the broccoli. Trim and discard the bottoms of the broccoli stems and peel the tough outer layers.  Finely chop the stems and set aside.  Coarsely Chop the florets and set aside in a separate bowl from the stems.


2. Add olive oil to a large soup pan over medium heat. Add the broccoli stems and onions, stirring, until softened 7-10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes.  Stir in the broth and bring to a boil.  Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12-15 minutes.


3. Meanwhile, combine the reserved florets and ½ cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp tender, about 5 minutes.  Add the entire contents of the pot with the florets to the soup.  Stir to combine.


4. Remove from heat. Add nutmeg, shredded cheddar cheese, Worcestershire, and milk.  Stir to combine.  Salt & Pepper to taste.


5. Garnish with scallions. Enjoy!

Butternut Squash Soup

It's still winter... but on the bright side, it's still soup season! :) This soup is delicious, nutritious and easy to make. I hope you'll try it for your meal prep this weekend.

Ingredients

-2 Medium butternut squash, cut in half lengthwise, seeds removed

-1 T Olive Oil

-4 cloves of garlic

-32 oz Chicken or Vegetable broth

-1 tsp cinnamon

-½ tsp cumin

-½ tsp garlic powder

-½ tsp onion powder

-½ tsp salt

-pepper to taste


Instructions

1. Preheat Oven to 425 degrees


2. Lay squash skin side down on an oiled baking sheet


3. Lift up each squash and place one garlic clove into the seed pocket of each squash half.


4. Bake for 35-40 minutes, or until squash is soft, but not dried out.  Remove from the oven. Let squash rest until it is cool enough to handle.


5. Peel squash; discard skin.  


6. Place squash, ONE cup of broth, and one garlic clove into the blender and blend until smooth.  Pour into a large pot. Repeat this process until all of the squash broth, and garlic have been blended.


7. Mix spices in a separate bowl and then add to the pot.


8. Cover pot.  Cook on medium high heat for 5-8 minutes.  If soup is too thick you can add water.


9. Garnish with a dollop of greek yogurt  and a dash of cinnamon.

Unstuffed Pepper Soup

Hi everyone!

Stuffed peppers are one of my favorite dinners to make. But when the weather gets cold, I just want to eat soup all the time! Who’s with me? So, this unstuffed pepper soup is the perfect cold weather food. Lean ground turkey, quinoa, fresh basil, and of course, peppers and onions makes into a super yummy, quick & easy meal.

Here’s the recipe. I hope you’ll try it for this week’s meal prep!

Ingredients

-1/2 cup uncooked quinoa or quick cooking brown rice

- 1 lb lean ground turkey

- 1T Olive Oil

- 2 large green peppers, chopped

-1 medium onion, finely diced

-3 cloves garlic, minced

-1 can (14.5 oz each) petite diced tomatoes

-1 28 oz large can of crushed tomatoes

-1 32oz container reduced sodium, chicken broth

-1T Italian Seasoning

- 1 tsp dried basil

- 1tsp salt (or to taste)

- ½ tsp fresh pepper (or to taste)

Instructions

~In a skillet cook lean ground turkey and separate into small pieces. Salt and

Pepper to taste and set aside.

~ Put olive oil in a large soup pot and allow to heat up. Add diced onion and

chopped peppers. Cook till softened. Add garlic and stir. Add remaining ingredients

including cooked lean ground turkey. Cook for 15-20 minutes until quinoa is fully

cooked. Enjoy!