Monday, August 13, 2012

Food Prep Recipe Blast!

I'm going to try and make it a goal to blast out the recipes from my food prep on the following Monday or Tuesday.  So, here it goes!

The recipes I prepped this week are:
Tri-Colore Orzo Salad
Power Yogurt for One (x 6)
Pumpkin Spice Pancakes
Coconut Balls
Turkey Spinach Feta Burgers 

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Tri-Colore Orzo Salad (a Giada DeLaurentiis favorite!)

Ingredients
  • 1 pound orzo pasta
  • 3 tablespoons extra-virgin olive oil, plus 1/4 cup
  • 2 cups fresh arugula (about 3 ounces)
  • 3/4 cup crumbled ricotta salata cheese (or feta cheese)
  • 1/2 cup dried cherries
  • 12 fresh basil leaves, torn
  • 1/4 cup toasted pine nuts
  • 3 tablespoons lemon juice
  • 1 1/2 teaspoon salt
  • 1 teaspoon freshly ground black pepper
Instructions
Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta and put the pasta on a large cookie sheet. Drizzle the pasta with 3 tablespoons olive oil, toss, spread out, and set aside to cool.
Once the orzo is cool, transfer to a large serving bowl. Add the remaining ingredients and toss gently to combine. Serve.

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Power Yogurt For One (x 6)  (From Clean Eating Magazine)

Serves 1.  Hands On Time: 2 Minutes

Easy to make, this protein-packed snack is perfect for when you need something to eat in a hurry.  Mixing up the fruits will alter the flavor and keep the dish interesting each time you make it.

Ingredients:
½ cup plain low-fat yogurt
1 scoop whey protein powder, flavor of choice
1/3 cup sliced strawberries
1 tsp flax oil
½ tsp cinnamon

Instructions:
Place all ingredients in a bowl or take-away container and mix until protein powder is thoroughly blended in. 

Nutrients per serving:
Calories: 240, Total fat: 7.5g, Carbs 19g, Fiber 2 g, Sugar 11g, Protein 27g

*Notes: I used an entire large container of yogurt and prepared this recipe x 6 in a large bowl before separating it into take-away containers.

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Pumpkin Spice Protein Pancakes (from Jamie Eason)

Ingredients:
1.5C Oat Flour
2T Splenda, Truvia, or Ideal
1T Baking Powder
2T Cinnamon
1/4tsp Allspice
1/4tsp Nutmeg (I used 1/5 tsp of Pumpkin Pie Spice instead of Allspice and Nutmeg)
1 scoop vanilla protein powder
4 Egg Whites
1/2C Raw Pumpkin
1.5C Unsweetened Almond Breeze (I only had Unsweet Vanilla)

Instructions:
-Warm pan on Medium heat
-Mix oat flour, baking powder, salt, cinnamon, pumpkin pie spice together.
-Wisk egg whites and pumpkin together; add in milk.
-Mix wet and dry ingredients together.
-Spray skillet with non-stick spray.
-1/4c of mixture for each pancake; cook for 3-5mins each side.

Serving Size: Makes 10 Pancakes

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Coconut Balls (from Clean Eating Magazine)

These yummy balls are sweet without any added sugar.  The sweetness comes from the dried fruits --- nature’s candy!

Ingredients:
1/2 c raisins
3/4 c walnuts
1/2 c dried pitted dates
1/2 c dried apricots
2 Tbsp orange juice
1 tsp zest of one orange
1 small bag unsweetened shredded coconut

Instructions:
1. In a food processor, pulverize raisins, walnuts, dates, and apricots for one to two minutes or until finely chopped. Add juice and zest. Blend for one to two minutes more or until mixture clumps together.
2. Place about a half cup of coconut on a plate. Dampen hands with water, then form mixture into one inch balls and roll them in coconut. Store balls in refrigerator.

Notes: 142 calories, 8g fat, 2g protein

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Turkey Spinach Feta Burgers (from my trusty friends at Phit-N-Phat!) 
 
Ingredients:
·         1 pound lean ground turkey
·         10 oz frozen chopped spinach, thawed, extra liquid squeezed out
·         ½ onion chopped and cooked (Cook them up, throw them in a glass bowl in the freezer while I do the rest so they cool off a bit
·         ¼ cup feta cheese
·         1 tbsp steak sauce like A-1

Instructions:
 Put all of the ingredients into a bowl, mix them up good with your hands and form into 4 patties.  Grill away!
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If you have questions about my prep or any of the recipes feel free to leave them in the comments! 



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