PROTEIN SPAGHETTI +

TERIYAKI CHICKEN SKEWERS

@slc.alexx

Meal prep is super important to me because I refuse to believe you have to give up taste in order to achieve good results. Working full-time in an office full of temptations and not many healthy take-out options often leads to terrible decisions. I've learned the hard way that if I’m not prepared for my week I will suffer the consequences physically and financially!

I look forward to planning and experimenting with new recipes every week. I usually try to modify some of my favorite dishes to meet my macronutrient goals and dietary restrictions. My meals are usually higher in protein and lower in carbs and gluten free. My hope is to inspire others to feel more comfortable cooking new foods by knowing that if I was able to make it, you definitely can too!

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Protein Rotini the Easy Way

RECIPE

• 1 Lb of lean grass fed beef
• 1 large white or yellow onion
• 1 container of button mushrooms
• 1 box of POW protein pasta  
• Parmesan cheese
• Jar of organic pasta sauce (I like Trader Joe's marinara)
• Crushed red pepper flakes (optional)
• 3 cloves of garlic

 

DIRECTIONS

 Cook onion in favorite oil (I use evoo) until transparent. Add clean and diced mushrooms. Add minced garlic and cook vegetables until fragrant, and set aside. Brown meat in a pan and add cooked vegetables.

Pour sauce and crushed pepper, heat together on a low simmer for 10 minutes. Add cooked pasta noodles, mix together. Serve with Parmesan cheese on top! Super easy and packed with a whopping 40g of protein per serving! 

 

 

Spaghetti (4 servings)	Calories	Protein	Carbs	Fat	Cost
Tomato Sauce	540	12	44	4	$2.29
Mushrooms	49	7.1	7.5	0.6	$1.69
Parmesan	80	8	0	6	$0.80
White Onion	64	2	15	0.2	$0.50
POW Pasta	800	56	140	4	$3.39
Ground Beef	520	84	0	16	$6.99
-	-	-	-	-	-
Total:	2053	169.1	206.5	30.8	$15.66
Per Serving: (divided by 4 servings)	513.25	42.26	51.63	7.7	$3.92

*Nutritional information and pricing subject to change.  

 

Teriyaki Chicken Skewers 

 

RECIPE + DIRECTIONS

Teriyaki Sauce (homemade if you are Gluten Free)

• 2 Cups of chicken broth
• 2 TBSP of cornstarch
• 3 cloves of garlic
• 4 TBSP of honey
• 3 TBSP of rice vinegar
• 1 Cup of soy sauce (I use Gluten Free La Choy)
• 1 TBSP of ginger 

Whisk ingredients together and simmer on stove top until it begins to thicken (shouldn't take long at all).

Chicken Skewers:

• Boneless, skinless chicken thighs 
• 3 medium Zucchini
• Green onion
• Container of Cremini or button mushrooms
• Sesame seeds (optional)
• Brown rice or fried rice (optional)

Marinate chicken overnight with half of the sauce. Clean and slice vegetables, cube chicken. Skewer chicken and vegetables on bamboo skewers. Cover with some teriyaki sauce and grill. Glaze chicken skewers with remaining teriyaki marinade, and garnish with sesame seeds. I found these microwavable fried rice pouches at Harmon's and they were delicious! You can also serve with noodles or white rice.

 

Teriyaki Skewers (4 servings)	Calories	Protein	Carbs	Fat	Cost
Teriyaki Sauce	33	2.2	5.7	0.7	$2.00
Chicken Thighs	736	108	0	34.8	$8.58
Mushrooms	60	9	9	0	$1.99
Zucchini	99	7.2	18	1.8	$3.96
Green Onion	46	2	7	0	$1.29
Brown Rice	400	10	86	3	$1.16
-	-	-	-	-	-
Total:	1374	138.4	125.7	40.3	$18.98
Per Serving: (divide by 4 servings)	343.5	34.6	31.43	10.1	$4.75

*Nutritional information and pricing subject to change.  

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#IAMBIONIC