Tuesday, November 17, 2020

  • 2 Servings
  • 4 Servings
  • 6 Servings

Lunch: Hummus Veggie Wrap

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

2 Whole Grain Wraps or Tortillas

4 Tbsp Hummus

2 Cups 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 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 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 wrap.


Dinner: Mexican Meatballs and Brown Rice w/Black Bean and Cilantro

Number of Servings

  • 2
  • 4
  • 6
  • Nutrition

1/2 Lb Ground Chicken

1 Egg

1/8 Cup Oats

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

Cooking Spray

1 Lb Ground Chicken

1 Egg

¼ Cup Oats

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

Cooking Spray

1 1/2 Lb Ground Chicken

2 Eggs

1/3 Cup Oats

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

Cooking Spray

Directions

1. Preheat oven to 400 degrees.

2. Line a sheet pan with foil and lightly spray with cooking spray.

3. In a bowl, mix all other ingredients together and form into 1-1 ½ inch balls. Mixture may be slightly sticky.

4. Evenly space meatballs onto a sheet pan and bake for 10-15 minutes or until cooked through and golden brown.

5. Serve with sauce.

Sauce

  • 2
  • 4
  • 6
  • Nutrition

1/2 (15 oz) Can Tomato Sauce

1/2 (10 oz) Can Diced Tomatoes w/Green Chilis

1 Tbsp Onion, diced

1/2 tsp Extra Virgin Olive Oil



1 (15 oz) Can Tomato Sauce

1 (10 oz) Can Diced Tomatoes w/Green Chilis

2 Tbsp Onions, diced

1 tsp Extra Virgin Olive Oil

1 1/2 (15 oz) Cans Tomato Sauce

1 1/2 (10 oz) Cans Diced Tomatoes w/Green Chilis

3 Tbsp Onions, diced

1 1/2 tsp Extra Virgin Olive Oil

Directions

1. Heat olive oil on medium to medium high heat.

2. Add onions and sauté for approx. 2-3 minutes or until tender.

3. Add other ingredients. Reduce heat and simmer for approx. 10 minutes.

4. Serve over meatballs.

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

1 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



1 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



Directions

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

Brown Rice with Black Beans and Cilantro

  • 2
  • 4
  • 6
  • Nutrition

1/2 Cup Brown Rice

1 1/2 Cups Water

1/2 (15 oz) Can Black Beans, rinsed and drained

1/8 Cup Cilantro, chopped

Salt and Ground Black Pepper to Taste

1 Cup Brown Rice

3 Cups Water

1 (15 oz) Can Black Beans, rinsed and drained

¼ Cup Cilantro, chopped

Salt and Ground Black Pepper to Taste

1 1/2 Cups Brown Rice

4 1/2 Cups Water

1 1/2 (15 oz) Cans Black Beans, rinsed and drained

1/3 Cup Cilantro, chopped

Salt and Ground Black Pepper to Taste

Directions

1. Cook rice according to package directions.

2. Once rice has cooked, gently stir in other ingredients and heat on low until warm.