Weekly Meal Plan Friday 3.3.23

Instructions

Heat oven to 375. Spray muffin tin with avocado spray. Place one ounce of dough into the bottom to make 10 muffins.

To make the sausage gravy: cook turkey sausage in a skillet, breaking up the sausage as it cooks. Add in 2 tablespoons gluten free flour and cook for 1 minute. Stir in almond milk and cook a couple minutes until thickened. Stir in the pepper and crushed red pepper, set aside.

Add one scrambled egg to each muffin tin. Add a tablespoon of sausage gravy, then top with 1/8 cup of cheese to each muffin, sprinkle with paprika and bake for 19 minutes.

Let cool for 10 minutes before removing and garnish with a tablespoon of gravy and chopped parsley.

Each muffin is 3 @ww points. These will last in the fridge for a few days. You can freeze on a cookie sheet individually for 30 minutes, then store in a ziplock bag.

Instructions

1. Mix the milk and chia seeds together.
2. Place in a glass jar with a lid and refrigerate for 30 minutes.
3. After 30 minutes, stir with a fork to separate the chia seeds - they tend to drop to the bottom of the jar if you don't mix after 30 minutes.
4. Chill at least 12 hours. I like to make this right before bed and then it's ready for breakfast in the morning.

Instructions

1. In a stock pot, heat the cherry tomatoes, tomato paste, carrots, celery and garlic with 2 cups of broth.  Simmer over medium low heat for 30 minutes, or until the celery and carrots are fork tender.
2. Blend with a blender, or stick blender, until smooth.  Return soup to pot.
3. Mix the cornstarch with 1 tablespoon remaining broth.  Mix well and add to the pot.  Add in the chili powder, crushed red pepper and remaining broth and simmer for 5 additional minutes.  This is a rather thick soup, so thin out with additional broth to your desired consistency.
4. Garnish with greek yogurt and fresh parsley if you are feeling fancy. 

Instructions

1. Cook ramen according to package instructions. Set aside.
2. Mix the peanut butter, soy sauce, sambal oelek, garlic, lime, lime zest, chopped ginger and sesame oil. Set aside.
3. In a skillet, spray avocado oil spray. Cook the sugar snap peas and carrots for 5 minutes over medium high heat.
4. Add in the shrimp and cook to reheat for 2 minutes. Add in the ramen and sauce and cook for 30 more seconds, tossing to coat.
5. Garnish with cilantro or parsley.

Instructions

Divide the burger patties into 1.5 ounce portions.  Spread 1 teaspoon of the butter on one patty, then put the other 1.5 ounce patty on top, crimping together to bring the burger together, so you will have two three ounce burgers.

Heat skillet over medium heat.  Season with the steak seasoning, salt and pepper on both sides.  Cook burger for 4 minutes, flip.  At the 3 minute mark after the flip, add the cheese and bacon.  I cooked with a lid on, so my burger reached 165 in 8 minutes total.

Serve on a pretzel bun with your favorite toppings.  I kept mine simple with romaine lettuce and mustard.

Instructions

Heat deep fryer to 350 degrees. This is a wet batter so I have not tried this in the air fryer.

Mix the paprika, parsley, salt and pepper together. In a bowl, mix 1/4 of the flour with 1/2 of the seasoning mix and add seltzer. Stir until combined.

In a second bowl, mix the second 1/4 cup flour with the remaining seasoning. Dip the cauliflower in the wet batter then the flour mixture. I put the flour mixture in a large ziplock bag and tossed the cauliflower that way - so much less mess!

Deep fry for 5-6 minutes, or until the cauliflower is fork tender and the batter is crispy. Toss in the hot sauce right before eating.

Instructions

1. Heat skillet with avocado oil spray. Form tiny meatballs with the Italian sausage, about the size of marbles, and cook for 3-4 minutes. Set aside.
2. In the same pan, melt the butter. Add the garlic and cook for one minute. Add the flour and cook for one minute. Add in the almond milk and cook for 3-4 minutes, until the sauce thickens, then add in the goat cheese, parsley, salt and pepper. Cook for one minute, coating the pasta, then add back in the meatballs and cook for one more minute.
3. Garnish with fresh parsley if you are feeling fancy.

Instructions

1. Put the chicken broth, black beans, refried beans, diced tomatoes and chipotle pepper in a blender, puree the soup. You can use a stick blender too. Add to stock pot. Stir in the corn, tortillas, taco seasoning and chicken and simmer for 20 minutes. That's it!