Thursday, February 16, 2017

Workouts and Meal Prep (Vol.8)- Lentil Soup, Kofta Meatballs and Greek Chicken Bowls

Sorry I have been MIA! Such a busy few weekends- Mara's wedding shower at my house and whatnot. Annie also had a photoshoot for Ram Trucks... isn't she precious? 


Home workouts are still found here-

My workouts! 

I finally finished the Hatch Squat program! Woohoo! The first time I have completed a 10+ week program without missing days or having to start over. Excited to see where my strength is now when I retest. :) 

My workouts in the gym can be found on the @WeAreTheMavens instagram page- They have been hurting, hence the ugly face and crippled arms! 

My meal prep has suffered and Matt and I have been making dinner at night and having leftovers during the day. Definitely not the way I prefer to do things- I have been hungry and stressed. I hate doing dishes and prepping when I get home and just want to spend time with Charlie. This past week I at least prepped my lunches even though dinner was from recipes I pulled offline and from magazines.

Greek Chicken Bowls

Chicken, cucumber salad, rice, and tzatziki sauce

Lemon-Rosemary Marinated Chicken

- 1.5-2lbs Boneless, Skinless Chicken Breast
- 2 Lemons, juiced, 1 Zested 
- 1/4 Cup Olive Oil (I eye-balled it)
- 1 Tbsp Grill Seasoning (I used Salt-Free Mural of Flavor from Penzey's Spices)
- 2 Large Sprigs Fresh Rosemary, finely chopped
- 4 Garlic Cloves, minced
- 1 Tbsp Mustard (I used Spicy Dijon)
- Salt and Pepper 

In a large bag or bowl combine all of the ingredients. Roll the chicken around in the marinade and let it sit 4+ hours. Remove from the marinate and grill or bake the chicken.

Cucumber Salad

- 2 English Cucumbers, peeled and chunked
- 1/2 Pint Cherry Tomatoes, halved
- 1 Small Shallot, finely chopped
- Kalamata Olives, halved and pitted
- 1 Lemon, juiced
- 2 Tbsp Olive Oil
- 1 Tbsp Red Wine Vinegar
- 1 Small Clove Garlic, grated
- 1/2 tsp Dried Oregano
- Pinch of Salt and Pepper

Combine everything in a bowl and toss to coat in the dressing. 

Tzatziki Sauce

- 1 Cup Plain Greek Yogurt
- 1 English Cucumber, grated
- 1 Clove Garlic, minced
- 1/2 Lemon- zest and juice
- 1/2 Tbs Dill and/or Mint (optional)
Salt and Pepper

Combine and serve chilled.

Kofta Meatballs

(served in lunches with roasted broccoli, rice and hummus)
- 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.


Lentil Soup

This was a delicious soup I used to make when I was vegan... try it! Matt and I had it with sandwiches- seriously so good! 
Original Recipe here:

- 2 Tbsp Olive Olil
- 1 Sweet Onion, finely chopped
- 2 Carrots, peeled and Chopped
- 4 Garlic Cloves, minced
- 2 tsp Cumin
- 1 tsp Curry Powder
- 1/2 tsp Dried Thyme
- 1 28-oz Can Diced Tomatoes
- 1 Cup Lentils (brown or green), rinsed and picked over
- 4 Cups Broth- vegetable (or chicken if not vegetarian)
- 2 Cups Water
- 1 tsp Salt (or more to taste)
- Lots of freshly ground Black Pepper
- Pinch of red pepper flakes
- 1-2 Cups Fresh Kale, chopped, stems removed
- 1/2 Lemon, juiced

1. Heat the oil in a large dutch oven over medium heat. Add the onion, carrots and garlic. Saute until the onion is translucent, about 5 minutes. 

2. Add the spices and stirr until fragrant- about 1 minute. Add the tomatoes, lentils, broth, water, red pepper and salt. Bring to a boil, reduce heat, partially cover, and simmer 30-45 minutes until lentils are tender. 
3. Transfer 2-3 cups to a blender. Using a towel over the top so you don't burn yourself, puree the soup and add it back to the pot. Add the kale and cook 5ish more minutes until it softens. 
4. Add the lemon juice and pepper, taste for seasoning. Enjoy! 

Crockpot Chicken Parmesan-

I didn't try this, but Matt did and ate it with gluten free noodles. Recipe found here:

Lemon and Dijon Mustard Baked Salmon with Roasted Sweet Potatoes and Broccoli- 

the idea came from here:

Cooking Light- Chicken and Chile Hash 

I loved this!  Recipe found here:

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