Meal Details
1. Black bean vegan quesadillas
410 cals, 13p, 39c, 17f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
4 tortilla (approx 7-8" dia) (196g)
1 can(s) (439g)
1/2 cup (130g)
1/2 cup (56g)
1
Combine beans, cheese and half of salsa in a medium bowl.
2
Distribute filling evenly on half of each tortilla. Fold tortillas in half, pressing gently to flatten.
3
Heat half of the oil in a large nonstick skillet over medium heat. Add quesadilla(s) and cook, turning once and adding the other half of the oil, until golden on both sides, 2 to 4 minutes total.
4
Transfer to a cutting board and tent with foil to keep warm.
5
Serve the quesadillas with avocado and the remaining salsa.
2. Brussels sprout, apple & walnut side salad
380 cals, 6p, 18c, 29f (per meal)
4 1/2 cup (396g)
1 small (2-3/4" dia) (149g)
3/4 cup, chopped (84g)
1 1/2 tbsp (22g)
2 tbsp (30mL)
1/4 cup (68mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
3. White rice
220 cals, 4p, 49c, 0f (per meal)
1 1/3 cup (247g)
2 2/3 cup(s) (632mL)
1/2 tbsp (8g)
1 tsp, ground (2g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
In a saucepan with a good fitting lid bring water and salt to a boil.
3
Add rice and stir.
4
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
5
Cook for 20 minutes.
6
Do not lift the lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, season with pepper, and serve.