Monday, June 6, 2016

Portabella and Broccoli Egg Cups- PLUS! Big Red Bowl Meal Prep

With regionals over I thought I was taking a step back and not competing as much, if at all.... then it hit me. If we are wanting to expand our family this is my last "season" for who knows how long. Obviously I will want to make a come back, but with the thought of watching from the sidelines becoming more real I am starting to mentally struggle to accept it. Therefore, when invited to join a team last minute this past weekend I had to say yes! We knew we wouldn't win, but it was a fun day- I even pr'd my full clean during the clean complex (1 full clean + two 2 front squats) so I can't be mad about that. In hindsight I shouldn't have worked out so hard Friday and that would've helped my first two events, but when you finally feel good doing bar muscle ups you have to keep going, right?

This week for meal prep we kept it simple and it was done almost entirely off Costco supplies- including the veggies. Matt is busy landscaping the front of the house, I started power washing the fence around the pool so we could stain it, and then with the competition on Sunday I was low on time.

I call this my BIG RED BOWL meal prep because all three recipes used my large bowl and I just rinsed it between them and kept going. All the meat I chop into bite-sized pieces so I can prep easy or make meals/salads during the week without getting a cutting board out.

What I made:

- Stir-fry veggies
- 3 lbs Flank Steak
- 4 Chicken Breasts
- 1 Package Chicken Sausage
- 12 Egg Cups
- 30 Kofta-Meatballs
- 4 Cups (uncooked) Rice
- Lots of Roasted Broccoli

Meal ideas

- Chicken/Steak + veggie + peanut butter + soy sauce
- Sausage + Rice + Broccoli
- Mealballs + Rice + Hummus + Broccoli
- Egg Cups + Avocado

Here's how I did it:

Stir Fry Veggies-

As I am chopping I put them in my big bowl so I can dump them into the pan when ready and keep my cutting board clear.

 - 2 Bunch of Asaparagus, cut in 1 inch chunks
- 2 Bell Peppers, thinly sliced
- 1 Small, Sweet Onion, thinly sliced
- 1 8-oz Package Sliced Mushrooms
- 1 Large Bag Green Beans, trimmed in 1 inch pieces

In a large Wok or frying pan, heat a little bit of oil over medium high heat. Add the veggies and stir frequently until cooked- less than 10 minutes. Near the end I add a bit of soy sauce and black pepper.

Flank Steak Marinade

(I marinate mine over night in a plastic bag set inside my big bowl in case it leaks)

- 3 lbs Flank Steak
- 1/4 Cup Olive Oil
- 1/3 Cup Soy Sauce (coconut Aminos)
- 1/3 Cup White Vinegar
- 2 Tbsp Dijon Mustard
- 2-3 tsp Garlic Powder
- Black Pepper
- Sprinkle of Red Pepper Flakes

After marinating over night, I grilled the steak outside on my grill until it was medium-well... then let it rest before slicing.


Grilled with the steak, seasoned with lemon pepper and garlic salt.

Chicken Sausage-


Kofta Meatballs

- I only had beef so I used no pork... here is the original recipe: 
- 1 lb Lean Ground Beef
- 1 lb Ground Pork (or another lean meat like lamb, or even more beef)
- 6 Garlic Cloves, grated using a microplane
- 1 Tbsp Fresh Ginger, grated
- 1/2 Sweet Onion, grated
- 1/4 Cup+ Fresh Parsley, chopped
- 2 Tbsp Ground Coriander
- 1 Tbsp Ground Cumin
- 2 tsp Salt
- 3 tsp Ground Cinnamon
- 1 tsp Allspice
- 1/2 tsp Cayenne Pepper (less if you don't like spicy)
- 1/2 tsp Black Pepper
- 1 Egg

Preheat the oven to 350 degrees

1. Combined all of the ingredients in a large bowl and mix with your hands until just combined.

2. Roll into 1.5-2" sized balls and place on a parchment or foil-lined baking sheet.

3. Bake for 20-25 minutes depending on the size of your balls.

Portabella and Broccoli Egg Cups

(Makes 12)
- 3 cups Sliced Portabella Mushrooms
- 3 Cups Chopped Broccoli 
(neither of these need to be exact- just roughly chopped)
- 8 Eggs
- Salt and Pepper

Preheat oven to 375 degrees

1. Over medium to medium-high heat, saute the mushrooms and broccoli until the broccoli is bright green and the mushrooms are tender. About 5 minutes. Set them aside to cool.

2. Crack the eggs into a big bowl and whisk. Add the veggies and salt and pepper.

3. Using a non-stick muffin pan, or one sprayed with olive oil, pour about 1/4 cup of the egg mixture. 

Bake 18-20 minutes until they puff up and are firm in the center. 

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 146
% Daily Value *
Total Fat 9 g14 %
Saturated Fat 2 g12 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 248 mg83 %
Sodium 107 mg4 %
Potassium 415 mg12 %
Total Carbohydrate 5 g2 %
Dietary Fiber 2 g6 %
Sugars 0 g
Protein 12 g24 %
Vitamin A28 %
Vitamin C55 %
Calcium6 %
Iron10 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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