Meal Details
1. Chicken marsala
350 cals, 42p, 7c, 17f (per meal)
3 tbsp (45mL)
1 1/2 tbsp (23mL)
1 1/2 tbsp (23mL)
3/4 cup (180mL)
3/4 cup(s) (mL)
3 clove(s) (9g)
3/4 lbs (340g)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Cheesy cauliflower mashed 'potatoes'
200 cals, 7p, 4c, 17f (per meal)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
2 2/3 slice (1 oz each) (75g)
1/4 cup (53mL)
2 tbsp (28g)
2 2/3 cup chopped (1/2" pieces) (285g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Combine all ingredients (besides the cheese) in a microwave-safe bowl.
2
Put in microwave until it's soft enough to mash with a fork, approximately 5 minutes, but timing will vary depending on your microwave. Check throughout process.
3
When it's soft, mash with a fork.
4
Lay cheese slices on top and microwave a couple more minutes until melted.
5
Serve.
3. Simple Greek cucumber salad
140 cals, 9p, 9c, 7f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.