Saturday, January 24, 2015

Last week's meal prep

Last Sunday I got home in the evening after grocery shopping and visiting my mom and niece so I got straight to cooking. I baked everything in the oven all at once.

Preheat to 375F. Spray a baking sheet with nonstick spray and place the chicken breasts on the pan. Season as desired. I used the Mediterranean season mix from the 21 Day Fix recipes - it's one of my favorites to use now. Pop those into the oven for 30 minutes and check on them. I use my beloved meat thermometer to tell me when the chicken is at 180F. If you don't have one just make sure that the juices run clear.

Spray another baking sheet with non stick spray and chop the zucchini into 1" slices and cut those in halves and quarters so they are all close to the same size. If you like onion chop some onion into bigger pieces and throw that in there as well. Drizzle with extra virgin olive oil and season with salt and pepper, toss in the oven with the chicken and carrots for about 30 minutes or until they are cooked to your liking. Some people prefer them more cooked through and others enjoy them being a bit crunchy.

The carrots didn't turn out as well as I had hoped because I normally cook them on a higher heat - I like them soft on the outside and a little bit crunchy in the middle. If you're pressed for time they will turn out but I do suggest waiting until the zucchini and chicken are done and then turn the heat up to 400F and bake for 15 minutes, flip/stir, and cook for an additional 10-15 minutes. Cut carrots in thirds or quarters lengthwise, depending on length, and then cut those pieces into halves and quarters so they are close to the same size to ensure they cook evenly. Spray the grill/pan with nonstick spray and spread them out evenly. Drizzle with olive oil and season as desired, I used salt and pepper.

Meal prep doesn't have to be hard. You just have to dedicate a block of time on your weekend to getting it done and you'll make better food choices for at least a few days.

Thursday, January 22, 2015

Zucchini frittata

I had some zucchinis I needed to use so I decided to use them with my favorite food - eggs! This was super easy and fast to make for my dinner tonight and will be my breakfast tomorrow morning :)

  • 4 eggs
  • 1 c. egg whites
  • 3 small zucchinis, shredded (2-3 cups)
  • handful of spinach
  • 1/4 c. white onion
  • 2 sprigs of green onion
  • 1/2 c. shredded cheese

Preheat a medium to large size pan on low to medium heat. Chop the onion and spray the pan with nonstick spray before adding them.

While those are cooking, wash and shred the zucchini and squeeze as much of the water out as you can. Use a strainer or paper towel to do this.

Once the onion is soft spread the zucchini in the pan and add a handful of spinach on top and put a lid on to let everything steam and wilt for about 5 minutes.

Pour the eggs over the veggies and push down any spinach that is sticking out and put the lid back on for another 5 minutes. Once it's mostly cooked through pop it into the oven on low broil with the rack higher or on high with the rack lower. Ovens vary but I cooked this for 6 minutes on low broil and then added the cheese and green onions for 3 minutes until the cheese was melted and brown.

Let cool for a few minutes so you don't burn your mouth and cut into quarters and enjoy!

Nutritional information per serving (1/4 of the recipe):
Calories 183; Protein 19g, Carbs 5g, Fat 8g