RECIPE: Quick Meal Prep

Frittata

• 2 cups of egg whites or egg substitute
• 1 large white onion, sliced
• 1 large green pepper, sliced
• 4 chicken sausage links
• 4 ounces of shredded cheddar cheese
• season to taste

1. Mix all ingredients well (except cheese), & add them to the a cake pan or oven safe container. Sprinkle cheese on top.
2. Place in over for 25 – 30 minutes at 400 degrees Fahrenheit
3. Once cooled, cut into four pie portions.

Overnight steel cut oats

• 4 cups of water
• 1 cup of steel cut oatmeal

1. Boil 4 cups of water
2. Stir in 1 cup oatmeal
3. Boil for 1 minute
4. Turn off heat
5. Sit covered overnight or for at least 8 hours
6. Makes 4 servings

Quick Quesadilla

• 6 oz of cooked chicken breast
• 1/4 cup of reduced fat cheddar cheese
• 1/4 cup of reduced fat mozzarella cheese
• 2 high fiber tortillas
• 2 tablespoons of Recaito
• 2 tablespoons of Recaito fat free sour cream
• 1/2 small white onion, sautéed
• 1 small green pepper, sautéed

1. Place 3 oz of cooked chicken breast and 1/8 cup of reduced fat cheddar cheese on top of 1 half of a high fiber tortilla.
2. Add sautéed onions, sautéed green peppers, & a teaspoon of Recaito.
3. Top with 1/8 cup of reduced fat mozzarella cheese.
4. Fold in half and cook in a pan, on the stove, until the cheese melts and the tortilla gets crunchy.
5. Top with 1 Tablespoon of fat free sour cream.

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