Meal Prep for Weight Loss: Weekly Plans and Recipes to Lose Weight the Healthy Way by Kelli Shallal RD

Author:Kelli Shallal RD [Shallal RD, Kelli]
Language: eng
Format: epub
ISBN: 9781641525459
Publisher: Rockridge Press
Published: 2019-10-14T18:30:00+00:00

STORAGE TIP: Do not freeze this. Refrigerate the egg salad and peppers for 3 to 5 days.

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Per Serving (1 box): Calories: 292; Fat: 10g; Carbohydrates: 30g; Fiber: 2g; Protein: 18g; Sodium: 720mg

SERVES 3

Caprese Chicken Pasta with Roasted Tomatoes

PREP TIME: 10 minutes | COOK TIME: 30 minutes

Although pasta isn’t typically thought of as a weight-loss food, when eaten in balance with protein and vegetables, it absolutely can be. This whole-grain pasta is tossed with sweet marinara sauce, juicy chicken, and tomatoes and baked to finish.

DASH • MEDITERRANEAN • SOY-FREE

1½ cups whole-wheat bow-tie pasta (3 ounces dried)

1 pound boneless, skinless chicken breast

1 teaspoon salt-free Italian seasoning

¼ teaspoon sea salt

¼ teaspoon freshly ground black pepper

1 tablespoon avocado oil

2 cups halved cherry tomatoes

2 cups marinara sauce

2 ounces whole-milk mozzarella cheese, sliced

3 tablespoons balsamic glaze

3 tablespoons chopped fresh basil

1.Preheat the oven to 400°F.

2.Bring a medium pot of water to a boil over high heat and cook the pasta according to the package directions until al dente. Drain the pasta, rinse it, return it to the pot, and set aside.

3.Season the chicken all over with Italian seasoning, salt, and pepper.

4.In an oven-safe skillet, heat the avocado oil over medium-high heat. Add the chicken and cook for 2 to 3 minutes per side. Add the cherry tomatoes to the skillet and transfer it to the oven. Cook for 10 to 15 minutes, or until the chicken reaches an internal temperature of 165°F.

5.Add the marinara sauce to the pasta and stir to coat. Divide the pasta among 3 storage containers.

6.When the chicken is done, turn the oven to broil.

7.Top each chicken breast with some mozzarella cheese and broil for 3 to 5 minutes until it melts.

8.Place 1 chicken breast on top of each bed of pasta. Divide the cooked cherry tomatoes over each. Drizzle each serving with 1 tablespoon of balsamic glaze and sprinkle with fresh basil.

NEED MORE CALORIES? Eat two portions or just double the amount of chicken in your portion.

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