Month: December 2019

Cheesy Jalapeño Cornbread Muffins

Cheesy Jalapeño Cornbread Muffins

These cheesy jalapeño cornbread muffins are a great side dish to almost any meal. But, I love them so much I choose to make them as a snack to enjoy throughout the week. A fantastic meal prep snack to have handy any time of day,…

Mushroom and Cherry Pepper Steak Salad

Mushroom and Cherry Pepper Steak Salad

There is no better combination than Mushrooms and Cherry Peppers with Steak, so why not turn that into a salad! This protein packed salad recipe will fill you up, leave you excited to eat it again, and happy to hit your protein macro for the…

Spiced Chickpeas with Stewed Tomatoes

Spiced Chickpeas with Stewed Tomatoes

Looking for a meal that will fill you up but leave you excited for the next time you get to eat it again? This spiced chickpeas with stewed tomatoes is just that…what a better meal for meal prepping!

Prep Time: 5 minutes
Cook or Rest Time: 35 minutes
Total Time: 40 minutes
Course: Main Course
Cuisine: American, Indian
Keyword: Carb Loading, Chickpeas, Spicy, Stewed Tomatoes
Servings: 4
Calories: 342kcal
Spiced Chickpeas with Stewed Tomatoes

Ingredients

Instructions

  • Bring a pot with 2 cups of water to a boil. Once the water is boiling add the rice to the boiling water. Then cover the pot with a lid, turn the heat to low and cook the rice on low for 20 minutes. After 20 minutes remove the pot from the heat but leave the lid on. Allow the rice to sit covered for 10 minutes to finish obsorbing the liquid.
  • While the rice is cooking work on the remaining ingredients:
  • Heat a large deep pan with a lid to medium heat. Once the pan is hot add the oil to the pan, then immedatly add the onions. Cook the onions until translucent and begin to soften, approxmitely 5 minutes. Stirring often to prevent burining.
  • Next add the garlic to the pan with the onions. Cook for an additional 2 minutes, stirring often.
  • After 2 minutes add all of the spices and tomato paste to the pan. Stir the spices and paste into the onion and garlic mixture, gently smashing them into the mixture. After a few moments the spices will become very fragrant.
  • Now add the chick peas and diced tomatoes. Stir everything together until well combined.
  • Then add the coconut milk and balsmic vinegar, stir again. Then cover and turn the heat down to medium low and cook for 10-15 minutes. Stopping to stir every 4-5 minutes.
  • After the 10-15 minutes covered, the chick peas and rice should be complete. Serve by topping the rice with the spiced chickpeas and tomatoes.
A soul warming dish you will be excited to eat day in and day out!

Nutrition Facts

Nutrition Facts
Spiced Chickpeas with Stewed Tomatoes
Amount Per Serving
Calories 342 Calories from Fat 53
% Daily Value*
Fat 5.9g9%
Saturated Fat 1.7g11%
Trans Fat 0g
Polyunsaturated Fat 0.6g
Monounsaturated Fat 2.5g
Cholesterol 0mg0%
Sodium 65.6mg3%
Potassium 118.9mg3%
Carbohydrates 61.9g21%
Fiber 10.3g43%
Sugar 7g8%
Protein 12.3g25%
Vitamin A 21.3IU0%
Vitamin C 21.6mg26%
Calcium 13.9mg1%
Iron 17.2mg96%
* Percent Daily Values are based on a 2000 calorie diet.
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    Are you meal prepping? Do you count your macros or calories? Check out my notes below on how you can incorporate this Spiced Chickpeas with Stewed Tomatoes into your meal prep. Also how you can easily adjust protein, carbs, and fats to meet your macro requirements.

    NOTES FOR MEAL PREP:

    This is a fantasic recipe for meal prepping. You can store this spiced chickpeas with stewed tomatoes as one large serving or as individual servings in the fridge for up to 1 week. Then enjoy it as it fits your meal plan.

    To help keep the rice soft, store with the chickpea mixture ontop, covering all of the rice. Or mix the rice with the chickpeas completely. The moisture from the chickpeas will help keep the rice fresh and prevent it from becoming hard.

    NOTES FOR COUNTING MACROS:

    PROTEIN:
    • There is not a lot of protein in this recipe. Because of that you will need to introduce an additional ingredient to increase the protein. For this recipe I recommend, shredded chicken breast. For every 1 ounce of chicken breast you add, you will increase the protein by 8.8 grams.

    Check out my recipe for making the perfect juicy chicken breast. This chicken recipe is so easy and can be cooked at the same time as the rice and the chickpeas. Then shred it with a fork and knife and mix in with the spiced chickpeas and stewed tomatoes.

    CARBOHYDRATE:
    • The carbohydrate can easily be adjusted based on the amount of rice used. For every 1/4 cup (45g) of basmati rice you increase or decrease the carbs by 31.9 grams.
    FAT:
    • Finally, the fats in this recipe are a harder to adjust, there is not one main ingredient contributing to the fat macro. Therefore, I suggest you enjoy this recipe and its fat for all its glory. Focus on meeting your carb and protein macro, and enjoy the small amount of fat that is in this recipe.

    When making adjustments to the macros you will want to keep in mind the number of servings you are making.

    Spiced Chickpeas with Stewed Tomatoes

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    Yogurt Chive and Garlic Dip

    Yogurt Chive and Garlic Dip

    Meal prepping also includes snacks. Without having snacks to munch on throughout the day it can be easy to fall to temptation when there are unhealthy snacks in the office. This yogurt chive and garlic dip is a great snack to meal prep and have…

    Chicken with Green Beans and Blistered Tomatoes

    Chicken with Green Beans and Blistered Tomatoes

    Are you looking for a simple and tasty meal that you can feed your entire family, guests or use as a meal prep recipe. Well you have found it right here: This chicken with green beans and blistered tomatoes recipe not only looks delicious but…

    Apple Cinnamon Overnight Oats

    Apple Cinnamon Overnight Oats

    Apple cinnamon overnight oats…the perfect grab and go breakfast or snack! You are going to love including these in your meal prep this week. Also be sure to check out my notes below on how you can adjust the ingredients to fit your macros!

    Prep Time: 5 minutes
    Resting in the Fridge: 4 hours
    Total Time: 4 hours 5 minutes
    Course: Breakfast, Snack
    Cuisine: American
    Keyword: Apple, Cinnamon, Overnight Oats
    Servings: 1
    Calories: 217kcal
    Apple Cinnamon Overnight Oats

    Ingredients

    Instructions

    • Add oats, cinnamon, salt, almond milk, yogurt, and syrup to a 16-ounce mason jar or any other jar with a lid. Stir all ingredients together.
    • In a small bowl, toss the chopped apples with the lemon juice. This prevents the apples from browning.
    • Then place the chopped apples (leaving most of the lemon juice in the bowl) on top of your oat mixture and sprinkle with a dash of cinnamon.
    • Place the lid on the jar and put in the fridge to rest for a minimum of 4 hours, but overnight is best.
    • After the oats have rested, soaking up the liquids for 4 hours or more, give everything one final stir and enjoy!
    These overnight oats are the perfect breakfast to meal prep and have ready for your busy work week!

    Nutrition Facts

    Nutrition Facts
    Apple Cinnamon Overnight Oats
    Amount Per Serving
    Calories 217 Calories from Fat 29
    % Daily Value*
    Fat 3.2g5%
    Saturated Fat 0.3g2%
    Cholesterol 6.7mg2%
    Sodium 313mg14%
    Potassium 253.3mg7%
    Carbohydrates 33.6g11%
    Fiber 5.3g22%
    Sugar 12.5g14%
    Protein 15.8g32%
    Vitamin A 5IU0%
    Vitamin C 3.8mg5%
    Calcium 35.8mg4%
    Iron 8.6mg48%
    * Percent Daily Values are based on a 2000 calorie diet.
    Let’s Be Friends! Subscribe & Receive FREE Healthy Recipes Directly to Your Inbox!
      Powered By ConvertKit

      Are you meal prepping? Do you count your macros or calories? Check out my notes on how you can incorporate these Apple Cinnamon Overnight Oats into your meal prep. In addition, easily adjust protein, carbs, and fats to meet your macro requirements.

      NOTES FOR MEAL PREP:

      This is a wonderful recipe for meal prepping. You can store the individual servings in the fridge for up to 5 days. So go ahead, make 5 of these delicious Apple Cinnamon Overnight Oats this week. When it is time to enjoy, simply give everything one final stir to incorporate the apples into the mix.

      You may find that after a few days the yogurt begins to separate, this is totally normal. This does not mean it has gone bad, that is just what yogurt does, give it a stir and enjoy!

      NOTES FOR COUNTING MACROS:

      PROTEIN:
      • The protein can be adjusted based on the amount of yogurt used. With each ounce of yogurt you can increase the protein by 3 grams. With this apple cinnamon overnight oat recipe you can choose to have as little or as much yogurt as you would like. Although, you may need a bigger jar!
      CARBOHYDRATE:
      • The carbohydrate can be adjusted based on the amount of oats you use. For every tablespoon of oats you increase or decrease your carbs by 3.3 grams.

      Tip: If you add more than 2 tablespoons you may need to add a little more almond milk or yogurt to soak up the additional oats.

      FAT:
      • The fats can be increased by choosing another yogurt, one that is not fat free. 

      For example: 

      • 2% fat greek yogurt has 2 grams of fat per every 4 ounces.
      • 5% fat greek yogurt has 5 grams of fat per every 4 ounces. 

      This allows you to replace the non-fat greek yogurt with as little or as much fat as you want.

      When making adjustments to the macros you will want to keep in mind the number of servings you are making.

      Apple Cinnamon Overnight Oats
      Apple Cinnamon Overnight Oats
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      Turkey and Kale Stuffed Peppers

      Turkey and Kale Stuffed Peppers

      Turkey & Kale Stuffed Peppers: The pepper that satisfies the entire family, while allowing you to stick to your goal of weight loss. If a protein packed meal is what your looking for, give this Turkey and Kale Stuffed Peppers recipe a try. The perfect…

      Chicken Sausage Pasta Salad

      Chicken Sausage Pasta Salad

      This chicken sausage pasta salad can be eaten warm or cold, so no matter what you will be able to enjoy a delicious lunch! A great dish for meal prepping. Easily adjust protein, carbs, and fats to meet your macro requirements. Are you meal prepping?…

      Chicken Sausage Egg Bites

      Chicken Sausage Egg Bites

      Spicy Chicken Sausage Egg Bites, Making Breakfast a Breeze!

      We have heard forever that breakfast is the most important meal of the day…so don’t skip it! Eat these Easy Chicken Sausage Egg Bites and never miss breakfast again.

      Don’t have time in the morning? Make a batch or two of these this weekend and have breakfast prepped for the entire week! These chicken sausage egg bites are better then anything you have seen in the freezer aisle or Starbucks!

      Ready to start cooking these Egg Bites, here is everything you will need and step by step instructions to get them made!

      Equipment:

      • Muffin Tin
      • Large Bowl

      Ingredients:

      • 1¼ cup Liquid Egg Whites
      • 1 Large Whole Eggs
      • 2 Cajun Chicken Sausage, diced, (Brand: Natures Promise only 2.5 grams of fat per link)
      • â…“ cup Jalapenos, diced, and few slices 1 for topping each egg bite (1 pepper)
      • ½ tsp Black Pepper
      • ½ tsp Garlic Powder
      • 1 dash Salt

      Instructions:

      • Pre-heat oven to 350°. Prep muffin tin by coating with a layer of non-stick spray. 
      • In a medium bowl combine diced chicken sausage, diced jalapenos, black pepper, garlic powder, and salt. Stir until seasoning is evenly distributed. 
      • Then add the liquid egg white and crack the full egg into the bowl. Whisk everything together for 30 seconds to 1 minute. This adds air into the eggs helping them to be fluffy once cooked. 
      • Next pour or scoop sausage egg mixture into the muffin tins, filling ¾ of the way full. Then top each egg bite with one slice of jalapeno. 
      • Bake at 350° for 25 minutes. You will see the egg muffins puff up really high like a souffle, they will shrink down almost immediately upon removing from the oven. 
      • Serve and enjoy. Or allow to cool completely, then portion out for the weeks breakfast.
      Chicken Sausage Egg Bites

      Notes for Meal Prep:

      Meal prepping these spicy chicken sausage egg bites ahead of time is a great idea. Then you have a grab and go breakfast in seconds!

      Storage:

      • Fridge: You can store each serving in the fridge for up to 1 week and eat it as it fits your meal plan. Pop them in the microwave for 15-30 seconds to warm them up.
      • Freezer: You can freeze them in freezer safe zip lock bags, remove all of the air and store for up to 6 months. Re-heating after being frozen: You can go straight from the freezer to the microwave, cook them for 60-90 seconds. Or pull them out overnight to defrost in the fridge, then microwave them for only 15-30 seconds.

      Notes for Counting Macros:

      Typically I give tips on how you can adjust my recipes to meet your macro requirements. But with these little protein packed chicken sausage egg bites I am not going to make that recommendation. Protein can be one of the hardest macros to reach in our daily intake and these little egg bites are delicious just as they are!

      Although, what I will recommend is increasing the number of servings you eat. Use these as a way to hit your protein goals for the day. With 10.6 grams of protein per muffin/bite, I am positive you can afford to eat a few of them. Even if you decided to eat 4 of them, you would barley be making a dent in your carb and fat macro for the day.

      I hope you work these Chicken Sausage Egg Bites into your meal prep, as well as your macros and give them a try, they are outstanding!

      Prep Time: 5 minutes
      Cook or Rest Time: 25 minutes
      Total Time: 30 minutes
      Course: Breakfast, Side Dish, Snack
      Cuisine: American
      Keyword: Breakfast, Chicken Sausage, Egg Bites, Macro Counting, Meal Prep
      Servings: 6
      Calories: 65kcal
      Egg Bites, Chicken Sausage

      Equipment

      • Muffin Tin
      • Large Bowl

      Ingredients

      • 1¼ cup Liquid Egg Whites
      • 1 Large Whole Eggs
      • 2 Cajun Chicken Sausage, diced, (Brand: Natures Promise only 2.5 grams of fat per link)
      • â…“ cup Jalapenos, diced, and few slices 1 for topping each egg bite (1 pepper)
      • ½ tsp Black Pepper
      • ½ tsp Garlic Powder
      • 1 dash Salt

      Instructions

      • Pre-heat oven to 350°. Prep muffin tin by coating with a layer of non-stick spray.
      • In a medium bowl combine diced chicken sausage, diced jalapenos, black pepper, garlic powder, and salt. Stir until seasoning is evenly distributed.
      • Then add the liquid egg white and crack the full egg into the bowl. Whisk everything together for 30 seconds to 1 minute. This adds air into the eggs helping them to be fluffy once cooked.
      • Next pour or scoop sausage egg mixture into the muffin tins, filling ¾ of the way full. Then top each egg bite with one slice of jalapeno.
      • Bake at 350° for 25 minutes. You will see the egg muffins puff up really high like a souffle, they will shrink down almost immediately upon removing from the oven.
      • Serve and enjoy. Or allow to cool completely, then portion out for the weeks breakfast.
      These delicious egg bites are perfect to grab and go to be re-heated once your in the office. Or if you have just a few minutes to devour them before headed out the door.

      Nutrition Facts

      Nutrition Facts
      Egg Bites, Chicken Sausage
      Amount Per Serving
      Calories 65 Calories from Fat 15
      % Daily Value*
      Fat 1.7g3%
      Saturated Fat 0.4g3%
      Trans Fat 0g
      Polyunsaturated Fat 0.1g
      Monounsaturated Fat 0.3g
      Cholesterol 47.5mg16%
      Sodium 293.3mg13%
      Potassium 111.5mg3%
      Carbohydrates 1g0%
      Fiber 0.5g2%
      Sugar 0.2g0%
      Protein 10.6g21%
      Vitamin A 7.1IU0%
      Vitamin C 10.6mg13%
      Calcium 2mg0%
      Iron 2.8mg16%
      * Percent Daily Values are based on a 2000 calorie diet.
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        Chicken Enchiladas with Onions and Jalapenos

        Chicken Enchiladas with Onions and Jalapenos

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