Meal-Prep Monday: 3 Weight-Loss Recipes for Spring
Ask Registered Dietitian Annessa Chumbley, and she’ll tell you that say people say healthy food is impossible because it’s not always budget-friendly or convenient. But that doesn’t have to be true! She gives us a lesson using hardboiled eggs to cover both of those myths!
Recipe #1: Veggie Noodle Ramen Jar
1/2 zucchini, cut into thin noodles or ribbons
1/4 cup red cabbage
1/4 cup petite baby carrots, thinly sliced
2 button mushrooms, thinly sliced
1 medium spring onion, sliced
2 teaspoons liquid aminos (or soy sauce/tamari)
1/2 teaspoon fresh ginger, minced
1 large egg, hard boiled
1 1/4 cups beef bone broth or stock
1. In a wide mouth pint jar, add zucchini, red cabbage, carrots, mushrooms, and scallion,
pushing down gently to make room for the egg. Add ginger, liquid aminos (soy sauce) and egg.
Seal with lid.
2. When ready to eat, heat beef broth to boiling. Add to jar and cover with lid. Let set about 4
minutes. Pour into a bowl and serve!Notes:
1. If you don’t have a zoodle maker, use a vegetable peeler to make the zucchini ribbons.
2. For a spicy variation, add a few drops of your favorite hot sauce!
Nutritional Information: Calories 166, Total Fat 5.6 g, Saturated Fat 1.6 g, Polyunsaturated Fat
0.8 g, Monounsaturated Fat 2.0 g, Cholesterol 186.0 mg,
Sodium 1,705.5 mg, Potassium 523.1 mg, Total Carbohydrate 17.8 g,
Dietary Fiber 4.5 g, Sugars 8.8 g, Protein 12.9 g
Recipe #2: Avocado Deviled Eggs
2 large brown eggs, hard boiled
2 tablespoons avocado
1 teaspoon lime zest
pinch of kosher salt
pinch of ground black pepper
Sriracha Sauce to taste
1. Cut eggs in half lengthwise. Scoop yolk into a small bowl. Add avocado, lime zest, salt
and pepper. Mash with a fork until well combined. Spoon egg yolk mixture into egg
whites. Top with Sriracha sauce.Notes:
1. Less air contact keeps it looking fresher! If storing for later use, plastic wrap should touch
avocado mix to avoid browning.
2. Cilantro leaves would make a tasty fresh garnish for this quick and easy snack.
Nutritional Information: Calories 104, Total Fat 7.5 g, Saturated Fat 1.9 g, Polyunsaturated Fat
1.0 g, Monounsaturated Fat 3.4 g, Cholesterol 186.0 mg,
Sodium 213.1 mg, Potassium 134.6 mg, Total Carbohydrate 2.3 g, Dietary Fiber 1.0 g, Sugars
1.1 g, Protein 6.6 g
Servings Per Recipe: 2
Serving Size: 1 egg
Recipe #3: Avocado Egg Salad
3 large brown eggs, hard boiled and roughly chopped
1 medium avocado
1 teaspoon lemon zest
1/4 cup celery, diced (about 1 stalk)
1/4 cup petite baby carrots, cut into 1/4 inch pieces
1 scallion, sliced
1/4 teaspoon kosher salt
1. In a medium mixing bowl, mash avocado with a fork. Add remaining ingredients
and mix until fully incorporated. Enjoy immediately.Pro tips:
1. Serve egg salad on lettuce leaves or a hearty slice of whole grain bread.
2. Garnishing with radish slices adds a nice crunch to this salad.
Servings Per Recipe: about 2
Serving Size: 2/3 cup
Nutritional Information: Calories 275, Total Fat 21.4 g, Saturated Fat 4.3 g,
Polyunsaturated Fat 2.7 g, Monounsaturated Fat 11.5 g, Cholesterol 279.0 mg, Sodium
365.3 mg, Potassium 656.7 mg, Total Carbohydrate 11.5 g,
Dietary Fiber 7.0 g, Sugars 2.1 g, Protein 11.6 gwww.annessard.com
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