Meal Plan Week of January 16, 2023

Instructions

1. Heat oven to 400F.
2. Mix the flour, baking soda, baking powder, salt, cinnamon, ginger, bran flakes, and Splenda until combined.
3. In the same bowl, add bananas, eggs, syrup, and yogurt. Mix everything until well combined. Divide mixture between 18 muffin cups (you will have to bake in two batches).
4. Sprinkle each muffin with a bit of granola on top.
5. Bake at 400F for 13 minutes.

Instructions

Chop the pork, broccoli slaw and hearts of palm together. Put in a bowl and mix with remaining ingredients. Divide mixture between the skins, brush water with your finger around the edges of each wonton and cinch closed.
Heat skillet with 1/2 teaspoon peanut or coconut oil, and avocado spray. Cook wontons for 2 minutes then add 1/4 cup water. Put a lid on the pan and cook 3 more minutes. That's it! I served mine with 1/2 cup white rice and sautéed chopped sugar snap peas.

Instructions

For the chicken:

Mix the flour, salt, pepper, garlic powder, paprika, cayenne pepper, baking powder in a bowl.

Scramble the egg in a separate bowl.

Toss the chicken in the egg mixture/flour mixture and repeat twice. Heat skillet with avocado oil spray. Cook chicken 3 minute a side over medium heat or until it reaches in internal temperature of 165. Set aside.

In a microwave safe dish, microwave the packaged potatoes and canned corn.

To plate: put the mashed potatoes on the bottom, top with the corn (that you can just reheat in the microwave for 30 seconds), cheese and gravy, and top with the cooked chicken.

Instructions

1. Using a food processor or spice grinder, grind the steel cut oats into a flour.
2. Mix the oat flour, flour, baking powder, salt, and cinnamon together.
3. In another bowl, mix the milk, eggs and vanilla until combined.
4. Mix the wet and dry ingredients together and let the batter sit at least 15 minutes.
5. Heat waffle maker according to manufacturer instructions. I used a 1/3 measure for each waffle, so I got 5 waffles out of this recipe.
6. Mine took 4-5 minutes to cook,.
7. Serve with fresh fruit and bacon.

Instructions

1. Heat instant pot to saute. Spray avocado oil spray and saute the celery and carrots for 5 minutes.
2. Add the potatoes, broth, chicken base, cajun seasoning, crushed red pepper and cook at high pressure for 35 minutes.
3. Release pressure. Mix the almond milk and cornstarch and add to pot. Using a potato masher, mash the soup.
4. Cook on high pressure for 5 minutes or until the soup thickens.
5. Serve with shredded cheese, bacon bits and sour cream - optional.

Instructions

1. Crush the Ritz crackers and mix with the flour, bread crumbs, salt, pepper, cumin and chili powder, stir in the seltzer. Let that batter sit for 5 minutes. Heat oil to 350 (use a thermometer if you use a cast iron skillet). Coat shrimp with batter and fry for about 2-3 minutes, depending on the size of your shrimp. Drain on paper towel and immediately salt and drizzle with the lime zest.
2. Assemble the nacho – spread the guacamole on bottom of nacho, top with veggies, shrimp, then crumbled cotija cheese and cilantro and hot sauce. I drizzled my Colorado sauce from yesterday’s post. The funny thing is I thought I’d make 8 nachos, but these four were completely filling and perfect, and only 9 smart points for the whole plate.
   

Instructions

1. Set instant pot on saute. Add the bacon and garlic, and cook for about 5 minutes, or until the bacon starts to brown. Add in tomato paste and cook 2 minutes.
2. Add in remaining ingredients. Set on high pressure for 20 minutes.
3. It took about 35 minutes from beginning to end for the instant pot to release the pressure after cooking.

Instructions

1. In a bowl, place slightly warm water - you'll need it a couple inches deep. Dip the spring rolls in the water, just enough to start to wilt - it may be a bit firm, but the water takes a minute to absorb and you don't want to saturate it too much otherwise it will be impossible to roll up.
2. Place the sheets on a wet cutting board. Divide the salad mix and shrimp between the wrappers, and roll up.
3. Mix the hoisin sauce, powdered peanut butter, rice wine vinegar and crushed red pepper for the dipping sauce. Serve with sauce and garnish with optional parsley or cilantro.