Tuesday, February 23, 2021

  • 2 Servings
  • 4 Servings
  • 6 Servings

Lunch: Hummus Veggie Wraps

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

2 Whole Grain Wraps or Tortillas

4 Tbsp Hummus

2 Cups Spinach or Kale, finely chopped

1 Cup Bell Peppers, sliced

1/2 Cup Onion, sliced

1 Avocado, peeled, seeded, and diced

1/2 Cup Feta Cheese, crumbled

4 Whole Grain Wraps

8 Tbsp Hummus

4 Cups Spinach or Kale, finely chopped

2 Cups Bell Peppers, sliced

1 Cup Onion, sliced

2 Avocados, peeled, seeded, and diced

1 Cup Feta Cheese, crumbled

6 Whole Grain Wraps

12 Tbsp Hummus

6 Cups Spinach or Kale, finely chopped

3 Cups Bell Peppers, sliced

1 1/2 Cups Onion, sliced

3 Cups Avocado, peeled, seeded, and diced

1 1/2 Cups Feta Cheese, crumbled

Directions

1. Evenly spread hummus between each wrap.

2. Evenly layer remaining ingredients on top of hummus and roll up each.




Dinner: Mexican Chicken and Rice

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

2 (6 oz) Chicken Breasts

½ Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

½ Cup Brown Rice

1 Cup Chicken Broth

1 Cup Bell Pepper, diced

2 Tbsp Salsa (Store bought can be used, but homemade recipe below)

4 Tbsp Mexican Blend cheese, shredded

4 (6 oz) Chicken Breasts

1 Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

1 Cup Brown Rice

2 Cups Chicken Broth

2 Cups Bell Pepper, diced

4 Tbsp Salsa (Store bought can be used, but homemade recipe below)

8 Tbsp Mexican Blend cheese, shredded

6 (6 oz) Chicken Breasts

1 1/2 Tbsp Taco Seasoning (Store bought can be used, but homemade recipe below)

1 1/2 Cup Brown Rice

3 Cup Chicken Broth

3 Cup Bell Pepper, diced

6 Tbsp Salsa (Store bought can be used, but homemade recipe below)

12 Tbsp Mexican Blend cheese, shredded

Directions

1. Cook rice in a pot in chicken broth for approx. 20-30 minutes, or until all water is absorbed and rice is tender.

2. While rice is cooking, coat chicken in taco seasoning, heat olive oil a skillet on medium to medium high heat, and cook chicken for approx. 6-8 minutes per side, reducing heat if necessary to avoid splattering.

3. Once chicken has cooked, add bell pepper to the skillet in the chicken drippings and sauté for approx. 5 minutes.

4. When rice is ready, pour rice into skillet with bell pepper and mix together.

5. Add chicken back to skillet, top each chicken breast w/ 1 Tbsp salsa and top each one w/1 Tbsp cheese.

6. Add a just little more broth or water if necessary to avoid rice mixture from sticking. Heat on low until chicken is hot and cheese has begun to melt.

Homemade Salsa

  • 2
  • 4
  • 6
  • Nutrition

1 Large Tomato, chopped

¼ (15 oz) Can Diced Tomatoes

1 Green Onion, diced

2 Tbsp Red Onion, diced

½ Tbsp Fresh Lime Juice

¼ Jalapeño Pepper, seeded and chopped

¼ Clove Garlic, minced

⅛ tsp Sugar

Salt and Ground Black Pepper to Taste

2 Large Tomatoes, chopped

1/2 (15 oz) Can Diced Tomatoes

2 Green Onions, diced

4 Tbsp Red Onion, diced

1 Tbsp Fresh Lime Juice

1/2 Jalapeño Pepper, seeded and chopped

1/2 Clove Garlic, minced

1/4 tsp Sugar

Salt and Ground Black Pepper to Taste

3 Large Tomatoes, chopped

3/4 (15 oz) Can Diced Tomatoes

3 Green Onions, diced

6 Tbsp Red Onion, diced

1 1/2 Tbsp Fresh Lime Juice

3/4 Jalapeño Pepper, seeded and chopped

3/4 Clove Garlic, minced

1/3 tsp Sugar

Salt and Ground Black Pepper to Taste

 

Directions

1. Combine all ingredients in food processor or blender. Pulse until all ingredients are finely chopped or until desired consistency.                           **Will keep in refrigerator up to 5 days**



Homemade Taco Seasoning

  • 2
  • 4
  • 6
  • Nutrition

1 Tbsp Chili Powder

1/2 Tbsp Cumin

1/2 tsp Paprika

1/2 tsp Salt

1/4 tsp Garlic Powder

1/4 tsp Onion Powder

1/4 tsp Oregano

1/4 tsp Black Pepper

2 Tbsp Chili Powder

1 Tbsp Cumin

1 tsp Paprika

1 tsp Salt

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1/2 tsp Oregano

1/2 tsp Black Pepper

 

3 Tbsp Chili Powder

1 1/2 Tbsp Cumin

1 1/2 tsp Paprika

1 1/2 tsp Salt

3/4 tsp Garlic Powder

3/4 tsp Onion Powder

3/4 tsp Oregano

3/4 tsp Black Pepper

Directions

1. Put all ingredients into a small container with a lid and shake until mixed.