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Starting with a $125 minimum cooking fee for labor plus the cost

Starting with a $125 minimum cooking fee for labor plus the cost of groceries, you can now book a week's worth of wholesome meals for the family at a fantastic value. These chefs are pros and can cook anything on the menu!

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Add quick side dishes that your chef can make while your main

Add quick side dishes that your chef can make while your main meal gets prepared to get the most value for your money at little or no extra labor fee! Meet the chefs.

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Glazed Carrots
$0.00 Cooking Fee
Up to 10 servings
Glazed Carrots

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Recipe adapted from:
Thomas Keller

$0.00 Cooking Fee
Serving Size: 4.5 ounces

Diabetes Friendly Egg Free Gluten Free Heart Healthy Low FODMAP Nut Free Soy Free Vegetarian
Chef Thomas Keller’s technique highlights the natural sweetness of carrots, with only a small amount of added sugar.
https://www.masterclass.com/articles/chef-thomas-kellers-glazed-carrots-recipe-learn-how-to-glaze#2-glazing-tips-from-chef-thomas-keller

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https://www.masterclass.com/articles/chef-thomas-kellers-glazed-carrots-recipe-learn-how-to-glaze#2-glazing-tips-from-chef-thomas-keller

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Instructions
1. Add carrots to the pan(s) in a single layer and swirl the pan around to create an even amount of space between them. Add sugar and enough water to barely cover carrots. Add butter and turn on the flame to high heat. Move the pan around throughout cooking to keep carrots evenly spaced so that each is individually glazed.
2. Turn down the heat to medium and cook until finished, about 5 minutes. You’re looking for the butter to emulsify and the liquid to form a shiny glaze. (Cooking too much will result in oiliness. Cooking too little will leave the liquid milky-looking and watery.)
3. When reduction is complete, toss carrots in the pan with chopped parsley.

Cook Times

Active Prep5

Hands-On Cook10

Hands-Off Cook0

Passive0

Total Time15 minutes

Recipe Serving Size10

Ingredients

Ingredients
3 pound carrot peeled, oblique cut
3 teaspoon unsalted butter room temperature
3 1/2 teaspoon sugar to start
1/4 teaspoon white wine vinegar
2 tablespoon Italian parsley chopped (for garnish)
1 teaspoon Kosher salt more or less to taste

Cooking Tools Required
12-inch nonstick skillet, 12-inch saute pan, Cutting board, Measuring cups and spoons, Peeler, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 72kcal | Carbohydrates: 14g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 3mg | Sodium: 327mg | Potassium: 440mg | Fiber: 4g | Sugar: 8g | Vitamin A: 22838IU | Vitamin C: 9mg | Calcium: 47mg | Iron: 1mg

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Overnight Oats
$0.00 Cooking Fee
Up to 10 servings
Overnight Oats

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Recipe adapted from:
Empower Fitness

$0.00 Cooking Fee
Serving Size: 1 cup

Vegetarian
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
Note: this recipe must rest in the fridge overnight.
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Instructions
Add the oats and protein to a jar or tupperware and mix together. Add just enough almond milk to cover the oats (any extra can be consumed on the side).
Melt the Biscoff spread in the microwave and drizzle over the oat mixture.
In the morning, add the Lotus biscuits and enjoy!

Cook Times

Active Prep5

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time5 minutes

Recipe Serving Size10

Ingredients

Ingredients
13 scoop flavored whey protein powder use your favorite
3 ⅓ cup rolled oats
25 teaspoon Lotus Biscoff spread
10 piece Lotus Biscoff biscuit
3 ⅓ cup plain unsweetened almond drink

Cooking Tools Required
Food storage containers, jar with lid, Measuring cups and spoons

Nutrition
Calories: 270kcal | Carbohydrates: 23g | Protein: 36g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 65mg | Sodium: 168mg | Potassium: 215mg | Fiber: 3g | Sugar: 3g | Vitamin A: 104IU | Calcium: 241mg | Iron: 4mg

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Sautéed Asparagus and Peas
$0.00 Cooking Fee
Up to 10 servings
Sautéed Asparagus and Peas

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Recipe adapted from:
Jenn Segal

$0.00 Cooking Fee
Serving Size: 5 ounces

Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Soy Free Vegetarian
Asparagus and peas prove the old adage: what grows together, goes together. This is the perfect side dish for spring!

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Instructions
Melt the butter in a medium saucepan over medium-low heat. Add the shallots and cook, stirring frequently, until soft and translucent, 4-5 minutes.
Add the asparagus, ¼ teaspoon salt and freshly ground black pepper to taste. Continue cooking over medium-low heat, stirring frequently so the shallots don't burn, for about 5 minutes or until tender-crisp.
Add the peas and honey and cook about one minute more until the peas are warmed through. Add more salt and pepper to taste.

Cook Times

Active Prep5

Hands-On Cook15

Hands-Off Cook0

Passive0

Total Time20 minutes

Recipe Serving Size10

Ingredients

Ingredients
5 tablespoon unsalted butter
2/3 cup shallot minced
2 pound asparagus for 10 servings - 2 bunches, thin, ends trimmed, cut into 1½-inch pieces on a diagonal
14 ounce frozen peas thawed. For 10 servings feel free to have a few more ounces if any are left in the package.
1 teaspoon Kosher salt more or less to taste
1/2 teaspoon freshly ground black pepper more or less to taste
2 teaspoon honey

Cooking Tools Required
12-inch saute pan, Cutting board, Measuring cups and spoons, Sharp Knives, Spatula

Reheating/Serving Instructions
Heat in a saute pan or in the microwave on medium until heated through.

Nutrition
Calories: 116kcal | Carbohydrates: 13g | Protein: 5g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 239mg | Potassium: 337mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1166IU | Vitamin C: 22mg | Calcium: 40mg | Iron: 3mg

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Empower Sticky Honey Beef and Rice
$0.00 Cooking Fee
Up to 10 servings
Empower Sticky Honey Beef and Rice

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Recipe adapted from:
Empower Fitness

$0.00 Cooking Fee
Serving Size: 10 ounce

Dairy Free Gluten Free Nut Free
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Instructions
To make the sauce, combine the honey, stock, rice vinegar and soy sauce in a bowl and stir together. Then pop to one side.
Slice your steak into strips.
Heat the cooking spray in a large frying pan (skillet) over a high heat. Add the steak strips and cook until brown on all sides (about 4 minutes).
Add the sauce to the pan. Turn the heat up and bring the sauce to the boil, continue until the sauce reduces and thickens.
Cook the rice according to instructions in the microwave.
Sprinkle over the spring onion and sesame seeds and serve with the rice and veg of your choice.

Cook Times

Active Prep10

Hands-On Cook20

Hands-Off Cook0

Passive0

Total Time30 minutes

Recipe Serving Size10

Ingredients

Ingredients
15 stalk green onion
65 ounce sirloin steak
15 tablespoon sesame seeds
2 1/2 cup Ben's Original microwave wholegrain rice
15 tablespoon honey
20 tablespoon soy sauce
avocado oil cooking spray 2-3 seconds
10 beef stock cube dissolved in water
20 tablespoon rice vinegar
30 ounce vegetable of choice

Cooking Tools Required
12-inch saute pan, Cutting board, Measuring cups and spoons, Microwave, Mixing bowls, Mixing spoon, Sharp Knives

Nutrition
Calories: 625kcal | Carbohydrates: 69g | Protein: 51g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 113mg | Sodium: 3084mg | Potassium: 973mg | Fiber: 4g | Sugar: 28g | Vitamin A: 181IU | Vitamin C: 4mg | Calcium: 211mg | Iron: 7mg

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Simple Meal Prep Garlic Butter Salmon, Rice and Veggies
$0.00 Cooking Fee
Up to 10 servings
Simple Meal Prep Garlic Butter Salmon, Rice and Veggies

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Recipe adapted from:
Empower Fitness

$0.00 Cooking Fee
Serving Size: 12 ounces

Egg Free Gluten Free Refined Sugar Free Soy Free
Customer submitted recipe from Empower Fitness On-Line Coaching. Please ask your chef if you prefer more seasoning, as this is a basic fitness focused recipe.
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Instructions
Combine halved cherry tomatoes with minced red onion, salt and pepper. Marinate in a shallow plate or bowl while cooking salmon and asparagus.
Season salmon with salt and pepper. Let sit while you prepare the asparagus.
Wash and trim the ends of the asparagus, then blanch them in boiling water for 2- 3 minutes.
Heat cooking spray in a pan over medium-low heat. Gently cook salmon on both sides until golden brown.
Remove the salmon fillets from the skillet and set aside to a plate.
In the same pan over a medium heat, add the minced garlic, butter, lemon juice and parsley.
Meanwhile, heat cooked rice as per instructions.
Add the drained blanched asparagus and toss for 2 minutes to cook it up. Add salmon back to the pan and reheat for another minute.
Add your rice to your meal prep container, top with salmon, asparagus and tomatoes. Pop a slice of lemon on top and enjoy!

Cook Times

Active Prep20

Hands-On Cook20

Hands-Off Cook0

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
65 ounce wild Alaskan salmon fillet
5 red onion
58 ounce Tilda pure Basmati steamed rice
45 ounce asparagus
60 piece cherry tomato
20 teaspoon salted butter
2 lemon sliced
10 clove garlic pressed
10 teaspoon fresh lemon juice
20 pinch Italian parsley chopped
avocado oil cooking spray 1-2 seconds

Cooking Tools Required
12-inch nonstick skillet, 12-inch saute pan, Cutting board, Measuring cups and spoons, Microwave, Saucepan, Sharp Knives, Spatula, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium high power until heated through.

Nutrition
Calories: 626kcal | Carbohydrates: 64g | Protein: 46g | Fat: 21g | Saturated Fat: 7g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 123mg | Sodium: 165mg | Potassium: 1581mg | Fiber: 6g | Sugar: 8g | Vitamin A: 1962IU | Vitamin C: 51mg | Calcium: 110mg | Iron: 6mg

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Ground Beef Stroganoff
$0.00 Cooking Fee
6 servings
Ground Beef Stroganoff

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Recipe adapted from:
Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 5 1/2 ounce

Nut Free Soy Free
This customer submitted recipe is a classic dish that goes great with egg noodles. This version uses ground beef, red wine, and milk instead of sour cream.

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Instructions
Cook eggs noodles according to package directions. Set aside.
Melt butter in heavy bottomed pan over medium heat. Add mushrooms, and saute for 2-3 minutes.
Add in ground beef, thyme, garlic, 1/2 the salt, pepper, onion powder and saute until beef is browned.
Drain off all but 1/2 tablespoon pan drippings. I find that when using lean ground beef, I do not need to drain meat at all.
Add flour to pan and stir to coat. Allow to cook for 1 additional minute.
Add wine and bring to a boil, simmer for 1 minute.
Add 1/2 the milk, cooke for an additional minute or 2.
Add remaining stock, milk, and Worcestershire sauce. Bring the mixture to a boil, then reduce the heat to medium-low. Simmer for 20 minutes until flavors are well married.
Taste and season with additional salt if needed.
Serve over egg noodles.

Cook Times

Active Prep15

Hands-On Cook20

Hands-Off Cook0

Passive0

Total Time35 minutes

Recipe Serving Size6

Ingredients

Ingredients
2 tablespoon butter
8 ounce white mushroom diced
1 pound 95% lean ground beef
1/2 teaspoon dried thyme
2 teaspoon Kosher salt divided, more or less to taste or dietary restriction
1 teaspoon freshly ground black pepper
1 clove garlic minced
1 teaspoon onion powder
2 tablespoon all-purpose flour
½ cup dry red wine or 1/2 cup additional stock
1 cup milk divided
1 ½ cup low sodium beef stock
1 teaspoon Worcestershire sauce optional
For serving:
8 ounce dry egg noodle

Cooking Tools Required
12-inch saute pan, 5-quart saucepot, Cutting board, Measuring cups and spoons, Top Stove

Reheating/Serving Instructions
Heat on the stovetop over medium heat or in the microwave on medium-high power. Store noodles separate from sauce and heat in the microwave on high power.

Nutrition
Calories: 352kcal | Carbohydrates: 34g | Protein: 26g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.4g | Cholesterol: 94mg | Sodium: 983mg | Potassium: 668mg | Fiber: 2g | Sugar: 4g | Vitamin A: 212IU | Vitamin C: 1mg | Calcium: 84mg | Iron: 3mg

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Lotus Biscoff® Protein Cheesecake Cup
$0.00 Cooking Fee
Up to 10 servings
Lotus Biscoff® Protein Cheesecake Cup

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Recipe adapted from:
Empower Fitness

$0.00 Cooking Fee
Serving Size: 1 cup

Lower Carb Reduced Fat Vegetarian
Customer submitted recipe from Empower Fitness On-Line Coaching. Prepare ahead of time glasses or cups to store the Lotus Biscoff® Protein Cheesecakes.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

Lotus Biscoff® Protein Cheesecake Cup quantity

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https://empoweronlinecoaching.com/

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Instructions
Crush the biscuits in a resealable bag. Place them at the bottom of a glass(es).
Mix the cream cheese, honey and yoghurt together and then layer it on top of the crushed biscuits.
Rinse the raspberries then add them on top of the yoghurt mixture and enjoy!

Cook Times

Active Prep15

Hands-On Cook0

Hands-Off Cook0

Passive0

Total Time15 minutes

Recipe Serving Size10

Ingredients

Ingredients
5 cup FAGE® Total 0% plain yogurt
20 tablespoon Philadelphia® light cream cheese 11% fat
20 piece Lotus Biscoff® Biscuits
5 teaspoon honey
7 ounce raspberries

Cooking Tools Required
jar with lid, Measuring cups and spoons, Mixing bowls, Mixing spoon

Nutrition
Calories: 142kcal | Carbohydrates: 11g | Protein: 13g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 21mg | Sodium: 144mg | Potassium: 247mg | Fiber: 1g | Sugar: 9g | Vitamin A: 176IU | Vitamin C: 5mg | Calcium: 161mg | Iron: 1mg

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Pumpkin Chocolate Chip Bread
$0.00 Cooking Fee
20 servings
Pumpkin Chocolate Chip Bread

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Recipe adapted from:
Customer

$0.00 Cooking Fee
Serving Size: 1 slice

Dairy Free Nut Free Soy Free Vegetarian
This recipe makes 2 delicious loaves, one to enjoy now and one to freeze for later!

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Instructions
Preheat oven to 350 degrees. Prepare 2 loaf pans by greasing and lightly flouring.
In a medium bowl cream together the sugar and oil. Add eggs one at a time mixing well after each addition.
Add the pumpkin and water mixing well to incorporate all the ingredients.
In a separate bowl whisk together the dry ingredients.
Fold the dry ingredients into the wet ingredients.
Stir in the chocolate chips if using.
Divide mixture evenly into loaf pans and bake for 60-70 minutes or until a wooden skewer inserted into the center comes out clean. Allow bread to cool 15 minutes before removing from pan. Finish cooling on cooling rack.

Cook Times

Active Prep20

Hands-On Cook0

Hands-Off Cook70

Passive0

Total Time1 hour 30 minutes

Recipe Serving Size20

Ingredients

Ingredients
Wet ingredients:
3 cup granulated sugar
1 cup avocado oil
4 egg
15 ounce canned pumpkin
2/3 cup water
Dry ingredients:
3 ½ cup all purpose flour
2 teaspoon baking soda
1 teaspoon baking powder
2 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon ground clove
1 teaspoon ground allspice
Optional:
10 ounce semi-sweet chocolate chips

Cooking Tools Required
8x5 inch Loaf Pan, 8x8 inch nonstick baking pan, Can Opener, Electric Hand Mixer, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Spatula

Nutrition
Calories: 395kcal | Carbohydrates: 56g | Protein: 5g | Fat: 18g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 147mg | Potassium: 166mg | Fiber: 2g | Sugar: 36g | Vitamin A: 3365IU | Vitamin C: 1mg | Calcium: 38mg | Iron: 2mg

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Empower Creamy Red Pepper Pasta
$0.00 Cooking Fee
Up to 10 servings
Empower Creamy Red Pepper Pasta

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Recipe adapted from:
Empower Fitness

$0.00 Cooking Fee
Serving Size: 8 ounces

Egg Free Nut Free Reduced Fat Refined Sugar Free Soy Free
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Instructions
Cut up your peppers, tomatoes, onion and add to a baking tray with some garlic. Season with salt and pepper and roast in the oven at 200C for 30-40 mins.
Boil your pasta, drain the water and leave to one side
When the veggies are cooked, add them to a blender or food processor with some water and blend until smooth
Add the pasta sauce to a saucepan and simmer on a medium heat. Stir in your creme fraiche and chicken and then add some more salt and pepper
Mix in your pasta until the pasta is coated in the sauce
Serve up and top with chilli flakes and parmesan cheese

Cook Times

Active Prep20

Hands-On Cook0

Hands-Off Cook40

Passive0

Total Time1 hour

Recipe Serving Size10

Ingredients

Ingredients
10 red onion
5 red bell pepper
10 clove garlic pressed
17 ounce dry whole wheat tagliatelle pasta
15 tablespoon 28-30% fat grated parmesan cheese
17 ounce 15% fat Crème Fraîche/Sour cream
50 ounce ready to eat cooked chicken breast
80 piece cherry tomato
10 pinch crushed red pepper

Cooking Tools Required
5-quart saucepot, Blender, Colander, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, parchment paper, Sharp Knives, Skillet, Spatula

Nutrition
Calories: 433kcal | Carbohydrates: 23g | Protein: 51g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 127mg | Sodium: 308mg | Potassium: 973mg | Fiber: 4g | Sugar: 12g | Vitamin A: 2655IU | Vitamin C: 116mg | Calcium: 138mg | Iron: 3mg

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Unbelievably Moist Turkey Meatloaf
$0.00 Cooking Fee
4 servings
Unbelievably Moist Turkey Meatloaf

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$0.00 Cooking Fee
Serving Size: 4 ounces cooked

Diabetes Friendly Heart Healthy Lower Carb Nut Free Soy Free
This customer submitted recipe is the ultimate in comfort food. Combine with a side of mashed potatoes and a favorite vegetable for a complete meal. Leftovers make great sandwiches for kids lunches!

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Instructions
Heat oven to 400° Fahrenheit. Lightly oil a rimmed baking sheet (or use a 9-inch by 13-inch baking pan) lined with aluminum foil.
Heat oil in a large skillet over medium-low heat. Add the onion and cook, stirring occasionally, until softened; about 5 minutes. Add the garlic and cook until fragrant, about 1 minute. Stir in the mushrooms, a 1/2-teaspoon of salt, and a 1/4-teaspoon of pepper. Cook until the mushrooms give off their liquid and it boils away; about 10 minutes.
Transfer the onions and mushrooms to a large bowl, and then stir in the Worcestershire sauce and three tablespoons of the ketchup. Set aside to cool for 5 minutes.
Meanwhile, combine the breadcrumbs and milk in a small bowl. Stir the breadcrumb mixture and the eggs into the mushrooms and onions. Using a fork or your hands, gently mix in the turkey, a 1/4-teaspoon of salt, and a 1/4 teaspoon of pepper. The mixture will be very wet.
Form the meatloaf into a 9-inch by 5-inch oval in the middle of the prepared baking sheet. Spread the remaining four tablespoons of ketchup on top.
Bake the meatloaf until an instant-read thermometer inserted into the thickest part of the meatloaf registers 170 degrees F, about 50 minutes. Let stand 5 minutes before slicing.

Cook Times

Active Prep15

Hands-On Cook20

Hands-Off Cook50

Passive0

Total Time1 hour 25 minutes

Recipe Serving Size6

Ingredients

Ingredients
8 ounce mushroom trimmed and very finely chopped
1 onion medium, peeled and finely chopped
2 clove garlic peeled and minced
1 tablespoon avocado oil
¾ teaspoon fine sea salt
½ teaspoon freshly ground black pepper
1 tablespoon Worcestershire sauce
7 tablespoon ketchup divided
1 cup Panko bread crumbs
1/3 cup milk
2 egg large lightly beaten
1 1/4 pound 93% lean ground turkey

Cooking Tools Required
Aluminum Foil, Cutting board, Heavy duty rimmed baking sheet, Mixing bowls, Mixing spoon, Oven, Sharp Knives

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through, or in the oven at 350 degrees for 15 minutes.

Nutrition
Calories: 336kcal | Carbohydrates: 30g | Protein: 23g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 135mg | Sodium: 687mg | Potassium: 467mg | Fiber: 2g | Sugar: 6g | Vitamin A: 264IU | Vitamin C: 4mg | Calcium: 58mg | Iron: 2mg

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Pasta with Veggies
$0.00 Cooking Fee
Up to 10 servings
Pasta with Veggies

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$0.00 Cooking Fee
Serving Size: 2 cup sauce and 3 ounce cooked pasta

Dairy Free Egg Free Gluten Free Nut Free Oil Free Reduced Fat Refined Sugar Free Soy Free Vegan Vegetarian
Enjoy this vegetable pasta loaded with broccoli, red pepper, green beans, yellow squash, mushrooms, tomatoes, and garbanzo beans. Note: This is a customer-submitted recipe that was created for specific dietary needs.

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Instructions
Cook pasta according to package directions, drain.
In a large lidded skillet, saute mushrooms, onions, and garlic on medium heat with a splash of white wine until just tender
Add marinara, tomatoes, beans, coconut aminos, italian seasoning, turmeric, ground pepper. Stir to combine. Cover, simmer on low.
Cut each veggie into bite size pieces and microwave for 1 minute. Add to simmering skillet and recover.
Add the cooked pasta to the simmering skillet and simmer a few more minutes until veggies are just tender and pasta is heated through.
Serve in a large bowl topped with nutritional yeast (or vegan cheese)

Cook Times

Active Prep25

Hands-On Cook15

Hands-Off Cook0

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
16 ounce brown rice penne pasta
12 mushroom large
2 onion small
8 clove garlic pressed
1/4 cup white wine
2 cup low sodium tomato sauce
30 ounce canned diced tomatoes undrained
30 ounce canned garbanzo beans or pinto, black, red, northern white, drained and rinsed
2 teaspoon coconut aminos
6 tablespoon Italian seasoning
1 teaspoon ground turmeric
2 teaspoon freshly ground black pepper
2 cup broccoli chopped
2 cup red bell pepper chopped
2 cup green beans chopped
2 cup yellow squash chopped
For garnish:
5 teaspoon nutritional yeast

Cooking Tools Required
12-inch nonstick skillet, 5-quart saucepot, Colander, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium high power until heated through or in saute pan over medium heat.

Nutrition
Calories: 324kcal | Carbohydrates: 65g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 634mg | Potassium: 844mg | Fiber: 13g | Sugar: 9g | Vitamin A: 1622IU | Vitamin C: 75mg | Calcium: 146mg | Iron: 4mg

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Meal Prep Chicken, Feta and Olive with Pretzels and Fruit
$0.00 Cooking Fee
Up to 10 servings
Meal Prep Chicken, Feta and Olive with Pretzels and Fruit

Add to my favorites

Recipe adapted from:
Empower Fitness

$0.00 Cooking Fee
Serving Size: 10 ounces

Nut Free Soy Free
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

Meal Prep Chicken, Feta and Olive with Pretzels and Fruit quantity

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https://empoweronlinecoaching.com/

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Adjust the ingredients measurement scale here by changing this number. 10

Instructions
Preheat oven to 400 degrees.
Cook your chicken until golden brown (165 degrees). Leave to cool and then shred the chicken into pieces with a fork.
Boil your pasta and then drain.
Add the pasta to a mixing bowl and then add in your shredded chicken, olives, rinsed cherry tomatoes and feta cheese.
Drizzle the olive oil over the pasta along with some salt, pepper and oregano. Mix well so that it’s all combined.
In a separate lunch box, add some pretzels, rinsed blueberries and cut up orange. Enjoy!

Cook Times

Active Prep15

Hands-On Cook5

Hands-Off Cook20

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
10 ounce dry pasta
15 teaspoon extra virgin olive oil
30 pieces pitted Kalamata olives
3 1/2 ounce 19% pasteurized feta cheese
70 ounce boneless skinless chicken breast
40 piece cherry tomato
20 pinch dry oregano
2 1/2 cup blueberries
5 1/2 ounce salted pretzel crackers
5 orange

Cooking Tools Required
5-quart saucepot, Colander, Cutting board, Forks, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, parchment paper, Tongs, Top Stove

Nutrition
Calories: 516kcal | Carbohydrates: 46g | Protein: 50g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 133mg | Sodium: 526mg | Potassium: 1097mg | Fiber: 4g | Sugar: 14g | Vitamin A: 585IU | Vitamin C: 56mg | Calcium: 61mg | Iron: 2mg

*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
See more dish details

* Do you have allergies or Special requests?

Yes

No

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