Snack

Red Pepper Chicken Freezer Meal

Red Pepper Chicken Freezer Meal

Ingredients:
1-pound chicken breasts
1 medium-sized red bell pepper, sliced
¼ cup extra virgin olive oil
4 large garlic cloves, chopped or minced
1 small onion, diced
1 teaspoon crushed red pepper flakes
½ teaspoon black pepper
¼ teaspoon salt
1 gallon sized plastic freezer bag

Prep:
1.) Label your freezer bag.
2.) Add all ingredients to your freezer bag.
3.) Remove as much air from the bag as possible and put it in your freezer

Directions to cook:
1.) The night before cooking, move the bag into the refrigerator to defrost
2.) The morning of cooking, pour the ingredients into slow cooker/crock-pot and cook on low for 3-6 hours until the chicken is cooked through.

** This is a very simple meal to have on hand and to pull out of the freezer when you know you are in a pinch. Make an extra bag for another time, use for both lunch or dinner and pair with your carb meal and a few more veggies if desired!!

Ground Turkey Patty

Ground Turkey Patty

I get a lot of questions about a good breakfast sausage that people can use; the answer is typically “you can’t” due to the fat content. Here is a wonderful make it yourself Turkey patty from Crystal Palmer! Enjoy!

Ingredients:
1 tsp Lemon Pepper
1 tsp Chili Powder
1 tsp Italian Seasoning mix
¼ tsp Garlic Powder
Diced Onions (as many as desired, just used for flavor)
1lb ground turkey meat

Directions:
1.) Mix all ingredients in a bowl .
2.) Form mixture into patties(about palm size)
3.) Turn stove on to medium/low heat and cook patties
4.) About 2-2.5 patties will be about 2oz (make sure to get that food scale out)
5.) ENJOY!

Egg White Muffins

Egg_White_Muffins.jpg

Egg White Muffins

Ingredients:
Eggs (6-12, depending on how many you plan to make)
Desired veggies
Onion powder
Spices you’d like

Directions:
1.) Preheat oven to 350 degrees
2.) Lightly spray muffin tins with cooking spray
3.) Crack 1 egg into each muffin tin, discarding the yoke, or using a carton of egg whites add 1-2 servings (keep in mind the serving size in each muffin tin will help you determine how many muffins you need to have to get to your specified amount.)
4.) Add slices of veggies, onion powder, and spices to your liking.
5.) Bake for 20-30mins, starting to check at 20mins. Allow to cool.
6.) Save and reheat if desired. ENJOY!