Bodies By Clarke Meal Prep August Week 1
Sausage Hashbrown Breakfast Casserole
Ingredients
- 10 turkey or chicken breakfast sausage links
- 1 tbsp butter
- 16 eggs
- 1/2 tsp salt
- 1/4 tsp pepper
- 2 cups frozen hashbrowns
- 1/2 each red and green pepper, diced
- 1 small red onion, diced
- 1/2 cup cheese
Instructions
- Preheat oven to 375 F.
- Cook breakfast sausage in a skillet over med-high heat for 4-5 minutes until mostly cooked through. Slice into small pieces and set aside with other toppings.
- Grease a 9×13” casserole dish with the 1 tbsp butter (this is the best greasing agent to ensure egg doesn’t get stuck – you can also use cooking spray).
- Mix eggs together in a large bowl with salt and pepper. Layer sausage, hashbrowns, cheese and vegetables into casserole dish then pour eggs in overtop.
- Bake for 45 minutes or until egg is cooked through. Remove from oven and let cool before slicing into individual portion sizes.
- Storing: Serve immediately or store in microwave-safe containers up to 5 days in the fridge. You can also freeze in individual portion sizes in glass containers up to 3 months. Reheat frozen portions in microwave for 1-3 minutes until warm.
Easy Sausage Hashbrown Breakfast Casserole
Sweet Potato Chickpea Buddha Bowl
Ingredients
- 2 cups fresh kale
- 10 oz diced sweet potato
- 1 Tbsp avocado oil
- 15 oz chickpeas
- 1 avocado (sliced)
- Half red onion (sliced)
- ⅓ cup plant-based sour cream or yogurt
- 1 ½ tbsp sriracha
- ¼ tsp ground black pepper
- ¼ tsp paprika
- ½ tsp garlic powder
- ½ tsp finely ground sea salt
- Juice from 1 lemon
Instructions
- Mix together your seasonings then heat a pan on medium heat on the stove.
- Once your pan is warm, add in your sweet potato and drizzle with avocado oil.
- Sprinkle the seasoning mixture evenly over the sweet potatoes and stir. Heat until sweet potatoes are soft on the inside and crispy on the outside. Set aside to slightly cool.
- While your sweet potatoes are cooling, mix together the vegan sour cream or yogurt, sriracha, and juice from half a lemon. Set aside.
- In a bowl, place one cup of kale. Sprinkle with additional salt and pepper and squeeze half a lemon over the top.
- Add half of your cooled sweet potatoes on top of your bed of kale, keeping it to one side of the bowl.
- Add half the chickpeas next to the sweet potato then sliced red onion.
- Add in your sliced avocado to fill the remainder of the bowl.
- Drizzle the sriracha sauce over the top and sprinkle with a dash of paprika.
- Repeat with the remainder of the ingredients for the second buddha bowl. Enjoy!
https://wholelottayum.com/sweet-potato-chickpea-buddha-bowl-vegan/
Roasted Vegetable Couscous
Ingredients
Roasted Vegetable Couscous
- 4 Roma tomatoes
- 2 zucchini (about 20 oz.)
- 1 bell pepper
- 1 red onion
- 4 cloves garlic, peeled
- 2 Tbsp olive oil
- 2 pinches salt and pepper
- 1 cup couscous
- 1.5 cups vegetable broth
- 1/2 bunch parsley (about 1 cup chopped)
Garlic Herb Baked Chicken Breast or Garlic Herb Chickpeas*
- 2 boneless, skinless chicken breasts (about 1/2 lb. each) OR two 15 oz. cans chickpeas
- 2 Tbsp butter, room temperature
- 1 tsp dried parsley
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
- pepper
Optional Dressing
- 1/2 cup ranch dressing
Instructions
Roasted Vegetable Couscous
- Prepare the Roasted Vegetable Couscous first. Preheat the oven to 400ºF. Chop the Roma tomatoes, zucchini, and bell pepper into 1-inch pieces. Slice the red onion into 1/2-inch thick strips. Place the tomatoes, zucchini, bell pepper, onion, and peeled garlic on a large baking sheet.
- Drizzle the olive oil over the chopped vegetables, toss to coat, then season with a couple pinches of salt and pepper. Roast the vegetables for about 45 minutes, stirring every 15 minutes or so.
- While the vegetables are roasting, begin the couscous. Bring the vegetable broth to a boil in a small sauce pot. Once boiling, stir in the couscous. Place a lid on top, remove the pot from the heat, and let the couscous sit for five minutes, or until all of the broth is absorbed. Fluff the couscous with a fork, then place in the refrigerator to begin cooling as you prepare the rest of the meal.
For Garlic Herb Baked Chicken
- While the couscous is chilling, begin the garlic herb baked chicken. Combine the room temperature butter with the parsley, oregano, basil, garlic powder, onion powder, salt, and pepper in a bowl. Stir until it forms a paste.
- If the chicken breasts are thick, gently pound them with a mallet or rolling pin until they are an even thickness, no more than 3/4-inch thick (I cover the chicken with plastic to prevent splatter when pounding). Pat the chicken dry, then smear the butter herb mixture over the entire surface.
- Place the seasoned chicken in a baking dish and bake for 20 minutes at 400ºF, or until the internal temperature reaches 165ºF. Let the chicken rest for 5 minutes, then slice into strips.
For Garlic Herb Chickpeas
- To make Garlic Herb Chickpeas instead, rinse and drain 2 15oz. cans of chickpeas. Heat 1 Tbsp oil in a large skillet over medium. Once hot, add the chickpeas, and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove them from heat and then season with the same garlic herb spices used for the chicken (no butter). Stir until the chickpeas are coated in the herbs and spices.
Assemble the Meal Prep
- When the vegetables are finally finished roasting, pull out the whole garlic cloves from the baking sheet and mince them. Combine the partially cooled couscous, the roasted vegetables, garlic, and chopped parsley in a large bowl. Stir to combine.
- Divide the Roasted Vegetable Couscous between four containers and top with sliced chicken or 1/4 of the Garlic Herb Chickpeas. Serve each portion with 2 Tbsp ranch dressing.
https://www.budgetbytes.com/roasted-vegetable-couscous-meal-prep/
