Prepear Cookbook Recipes

Tortilla Soup

9/11/2019

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Total Time: 50 minutes
Serves: 4

Ingredients

2 4 oz boneless, skinless chicken breasts
4 cups no sodium chicken broth
2 tsp minced garlic
1 sweet onion, diced
1 jalapeno, diced
2 carrots, diced
1 red bell pepper, diced
1 poblano pepper, diced
1 15 oz can black beans, no sodium, rinsed and drained
1 15 oz can corn, no sodium, rinsed and drained
1 can fire roasted diced tomatoes + juice
½ cup cilantro, chopped, divided
2 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
½ tsp garlic powder
½ tsp onion powder
Dash of salt and pepper
1 lime, quartered
Tortilla chips
4 oranges

Directions

Add chicken breasts to a large pot with chicken broth over medium-low heat. Cover and cook for 20 minutes or until chicken is cooked through. Remove chicken from the pot and shred while setting the cooking liquid aside.
Add 1 Tbsp olive oil to the pot and add the garlic, onion, jalapeno, carrots, bell pepper and poblano pepper. Cook over low heat until vegetables are softened.
Add beans, corn, tomatoes, ¼ cup cilantro, spices and reserved cooking liquid. Stir and simmer for 20 minutes, covered.
Scoop into bowls and top with remaining cilantro, lime juice and a few crushed tortilla chips.
Serve each with an orange.

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Eggplant Parmesan

9/11/2019

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Total Time: 1 hour 25 minutes
Serves: 4

Ingredients

1 large eggplant
1 egg + 2 Tbsp water
½ cup gluten-free panko
¼ cup gluten-free all-purpose flour
2 tsp Italian seasoning
Dash of salt and pepper
4 servings high-protein gluten-free pasta
1 jar marinara sauce, low-sodium
½ cup parsley, chopped
½ cup Kite Hill vegan ricotta
2 cups blackberries

Directions

Preheat oven to 425 F.
Line a baking sheet with parchment paper.
Slice eggplant into 1/3 inch slices.
In a medium bowl, whisk the egg and water until frothy.
In another bowl, add the panko, flour and seasoning.
Dip each slice of eggplant into the egg and then coat with the crumb mixture. Repeat until all slices are coated and laid out on the baking sheet.
Bake for 15 minutes, flip and then bake for another 15 minutes or until brown and crispy and set aside.
Reduce oven temperature to 375 F.
Cook pasta according to package directions for al dente. Add the pasta to a casserole dish with 2/3 of the jar of marinara. Top with the eggplant slices, ricotta and parsley.
Bake for 20-25 minutes or until sauce is bubbly and ricotta begins to brown.
Serve each with 1/2 cup blackberries.

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Shrimp Jambalaya

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

2 Tbsp olive oil
1 sweet onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
1 Tbsp Cajun seasoning
2 Tbsp Worcestershire
1 can diced tomatoes, no or low salt added
4 servings quick cooking brown rice
1 pound shrimp, peeled and deveined
2 stems green onion, chopped
4 oranges

Directions

Cook rice according to package directions and set aside.
In a large shallow pan, heat oil over medium high heat and add the chopped onion and bell peppers. Sauté for 3-4 minutes until slightly translucent and brown. Add garlic and Cajun seasoning.
Add shrimp to the pan and cook until pink and opaque.
Add the Worcestershire, diced tomatoes and rice and stir until everything is hot and mixed thoroughly. Top with green onion.
Serve each with an orange.

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Avocado Chicken Salad

9/11/2019

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Total Time: 20 minutes
Serves: 6

Ingredients

6 cups lettuce, chopped
2 avocados, sliced
2 cups cherry tomatoes, halved
½ cup basil leaves, thinly sliced
20 oz of boneless, skinless chicken breasts, sliced
1 tsp canola oil
1/3 cup balsamic vinegar
3 Tbsp olive oil
1 tsp minced garlic
1 tsp dried basil
Dash of salt and pepper
3 cups strawberries

Directions

Prepare salad with lettuce, avocado, cherry tomatoes and basil leaves and set aside.
Mix the balsamic vinegar, olive oil, garlic, dried basil, salt and pepper together for the dressing.
Place chicken into a shallow dish and pour 2 Tbsp of the dressing on the chicken and stir to coat.
Heat 1 tsp of canola oil in a large skillet over medium-high heat and sear chicken on each side until golden, crispy and fully cooked.
Top the prepared salad with the chicken strips and drizzle with remaining dressing and a dash of salt and pepper.
Serve with 1/2 cup strawberries each.

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Stir-Fry

9/11/2019

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Total Time: 30 minutes
Serves: 4

Ingredients

4 Tbsp peanut butter
1 Tbsp soy sauce, low-sodium
4 Tbsp sweet chili sauce
¼ cup water
1-2 Tbsp olive oil
2 tsp minced garlic
4 cups frozen stir-fry veggies
16 oz peeled and deveined shrimp
4 servings of quinoa
2 cups blackberries

Directions

Cook the quinoa according to the directions on the package.
Grab a large bowl and mix the peanut butter, soy sauce, sweet chili sauce and water until it is nice and creamy.
Heat oil in a large wok or pan on medium-high heat until it starts smoking.
Add the garlic and frozen veggies and stir until heated through.
Reduce the heat a little and add the sauce and shrimp and cook until opaque.
Add a little more water to make the sauce creamier (if necessary) and let simmer for 3-5 minutes.
Serve over quinoa.
Serve with 1/2 cup blackberries each.

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Burrito Bowl

9/11/2019

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Total Time: 30 minutes
Serves: 4

Ingredients

2 15 oz can black beans
½ tsp chili powder
4 servings brown rice, cooked according to package
2 Tbsp lime juice
½ tsp chili powder
¼ cup cilantro, chopped
2 Tbsp olive oil, split
2 tsp minced garlic
2 bell peppers, sliced thin
1 onion, sliced thin
4 Tbsp guacamole
4 Tbsp salsa
2 cups blueberries

Directions

Add beans to a small saucepan over medium heat and season with chili powder. Once bubbling, reduce heat to low and stir occasionally.
When rice is done cooking, add lime juice, cilantro, chili powder and 1 Tbsp of olive oil.
Heat a skillet over medium heat and add 1 Tbsp oil, garlic, peppers and onion. Sauté, stirring frequently, until slightly softened and they start to brown.
To serve, divide rice, beans and peppers between serving bowls. Enjoy with guacamole and salsa.
Serve with 1/2 cup blueberries each.

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Baked Chicken Tenders

9/11/2019

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Total Time: 40 minutes
Serves: 4

Ingredients

4 small red potatoes, chopped
1 lb skinless chicken breasts, cut into strips
2 Tbsp olive oil
¼ cup gluten-free all-purpose flour
2 eggs, beaten
3 cups gluten-free cornflakes, crushed
4 zucchini, sliced
Dash of salt and pepper
2 cups raspberries

Directions

Preheat oven to 400 F and lightly oil two baking sheets.
Place potatoes in a single layer on one baking sheet and drizzle with olive oil and a dash of salt and pepper and bake for 20 minutes before flipping.
In a small bowl, combine the flour and a dash of salt and pepper.
Coat the chicken in the flour mixture, dip into the eggs and then cover in the crushed corn flakes, pressing to coat.
Place on the other baking sheet with zucchini. Drizzle zucchini with a bit of oil and a dash of salt and pepper.
After the potatoes have been in the oven for 20 minutes, add the chicken and zucchini to the oven and bake until golden brown, about 15 minutes.
Serve with 1/2 cup raspberries each.

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Shrimp Pad Thai

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

1 Tbsp olive oil
1 cup freshly grated carrots
1 5 oz can water chestnuts, drained
1/2 onion, chopped
2 bell peppers, chopped
4 cloves garlic, minced
4 servings brown rice noodles, cooked according to package directions
2 large eggs
16 oz shrimp, peeled and deveined
4 green onions, finely chopped
¼ cup chopped fresh cilantro
Lime wedges, for serving
4 Tbsp Pad Thai Sauce (just enough to lightly coat all ingredients)
2 cups blackberries

Directions

Heat the oil in a large non-stick skillet or wok over medium high heat. Add the water chestnuts, bell pepper and onion and cook for about 5 minutes, stirring occasionally.
Add the garlic and noodles and cook for about 2 minutes, stirring occasionally.
Push the noodles and veggies to the side of the pan and add the eggs. Cook until set for about 1 minute, stirring occasionally.
Add the shrimp and cook for about 2 minutes or until shrimp begin to curl and turn pink.
Add the sauce and stir until everything is coated and shrimp are completely opaque.
Take off the heat and add the green onion and cilantro.
Serve with a squeeze of lime and a 1/2 cup of blackberries on the side.

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Zoodles and Meatballs

9/11/2019

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Total Time: 45 minutes
Serves: 4

Ingredients

1 lb lean ground chicken
1 egg
½ cup oat flour
1 tsp garlic powder
1 tsp onion powder
1 tsp Italian herb blend
¼ tsp nutmeg
Dash of salt and pepper
4 zucchinis, spiralized
4 servings of eggplant pasta sauce (or your favorite tomato sauce)
2 cups grapes

Directions

Preheat oven to 400 F. Mix the ground chicken, egg, oat flour and spices together until well combined. Roll into small balls. Place on a baking sheet lined with foil sprayed with oil and bake for 25-30 minutes.
Heat up the zucchini noodles in a skillet with the pasta sauce just until warm. Add the meatballs and mix everything together before serving.
Serve with 1/2 cup grapes each.

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Turkey Burgers

9/11/2019

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Total Time: 20 minutes
Serves: 4

Ingredients

1 lb extra lean ground turkey
1 egg
3 Tbsp ground oats
1 Tbsp Dijon mustard
1 tsp black pepper
1 tsp onion powder
1/8 tsp salt
½ tsp paprika
½ tsp garlic powder
¼ tsp cayenne pepper
4 gluten-free buns
4 large pieces of lettuce
1 large tomato, sliced
Ketchup
Mustard
2 cups sugar snap peas
8 Tbsp hummus

Directions

In a large bowl, gently mix the turkey, egg, oats and seasonings until just combined. Divide mixture into 4 equal sizes and form into patties.
Preheat grill to medium-high heat or preheat a nonstick skillet over medium heat on the stove.
Lightly spray the grill or skillet and cook the patties for 4-6 minutes per side, or until no longer pink.
Assemble your burger with the bun, lettuce, tomato, ketchup and mustard.
Serve each with 1/2 cup sugar snap peas and 2 Tbsp hummus.

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