The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go by Amidor RD CDN Toby

The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go by Amidor RD CDN Toby

Author:Amidor RD CDN, Toby
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2017-08-07T22:00:00+00:00

Per Serving: Calories: 361; Fat: 27g; Saturated Fat: 4g; Protein: 26g; Total Carbs: 6g; Fiber: 2g; Sodium: 246mg



PREP TIME: 30 minutes COOK TIME: 20 minutes

The colorful array of vegetables makes eating this salad not only a tasty experience but also a visually appealing one. After all, we eat with our eyes first. Bring this salad to work and your co-workers will be jealous they didn’t spend time over the weekend prepping meals. It’s a great way to share your tips with them.

Cooking spray

4 (1-ounce) slices lean turkey bacon

4 large eggs

1 cup frozen corn kernels

1 avocado

Juice of ½ lemon (about 1 tablespoon)

Lighter Blue Cheese Dressing

2 cups shredded romaine lettuce

1 cup grape tomatoes, halved

1 cucumber, diced (about 1 cup)

1.Coat a medium skillet with the cooking spray and place it over medium heat until hot. Add the turkey bacon and cook until crispy, 3 to 5 minutes, flipping the slices over halfway through. Transfer the bacon to a paper towel–lined plate. Set aside to cool for 10 minutes.

2.Place the eggs in a medium pot and cover them with water. Place the pot over high heat and bring the water to a boil. Cook the eggs for 3 minutes, then remove the pot from the heat, cover it, and let the eggs stand for 15 minutes. Drain the water from the pot, and run cold water over the eggs until they are completely cool, about 10 minutes. Peel the eggs.

3.In a small pot over medium heat, add ¼ cup of water and the corn and cook until the corn is heated through, about 5 minutes. Drain any excess water and set aside to cool for 10 minutes.

4.When you’re ready to assemble the salads, cube the avocado and drizzle it with the lemon juice to prevent browning. Coarsely chop each egg and crumble the turkey bacon.

5.In the bottom of each of four Mason jars, add 2 tablespoons of the dressing. Next, add ½ cup of lettuce and ¼ cup each of the tomatoes, corn, and cucumber. If the salad begins to get close to the top of the jar, gently push down on the vegetables with your fingertips. Top each salad with 1 coarsely chopped egg, ¼ of the cubed avocado, and 1 slice of crumbled turkey bacon. Seal the jar and store in the refrigerator until ready to eat.

REFRIGERATE: Store the jars for up to 5 days. Shake the Mason jar to evenly distribute the dressing before eating.

TOBY’S TIP: Look for uncured turkey bacon, which may appear to have a duller color compared to regular cured turkey bacon. The nitrites found in cured meats have been linked to various types of cancer. Sodium nitrite is a preservative added to cured and processed meats to help prevent bacterial growth and lengthen shelf life.


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