Healthy Meal Prep | Menu 8 | Mediterranean Stuffed Chicken, Orzo Salad & Spanakopita

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Mediterranean Stuffed Chicken

4 boneless, skinless chicken breasts
½ cup feta cheese, crumbled
¼ cup kalamata olives, finely chopped
¼ cup roasted red peppers, finely chopped
1 tbsp fresh parsley, chopped
2 tsp olive oil
½ lemon, juiced
2 tsp Greek seasoning
salt and pepper

Preheat oven to 400F. In a small bowl combine feta cheese, olives, roasted red peppers and parsley. Set aside. Using a sharp paring knife cut a slit into the thickest part of the chicken breast to create a small pocket. Stuff each pocket with 1-2 tablespoons of the filling. Arrange chicken breasts on a parchment lined baking sheet. Bake for 35-45 minutes or until chicken reaches 165F. Serve immediately or store in the refrigerator for up to 3 days.

Orzo Salad

1/4 cup olive oil
3 tbsp red wine vinegar
1 tsp fresh oregano, chopped
1 tsp fresh dill, chopped
salt and pepper
4 cups orzo, cooked al dente
1 English cucumber, diced
2 cups cherry tomatoes, cut into halves
½ small red onion, finely diced
1/4 cup kalamata olives, pitted and sliced

In a small bowl whisk olive oil, red wine vinegar, oregano, dill and salt and pepper to taste. In a large bowl combine cooked orzo, cucumber, cherry tomatoes, red onion and olives. Toss with dressing. Serve immediately or store in the refrigerator for 3-4 days.

Greek Lemon & Chicken Soup

1 tbsp olive oil
1 onion, diced
3 carrots, diced
2 celery ribs, diced
2 boneless, skinless chicken breasts, cooked
6 cups chicken broth
1/2 tsp fresh thyme leaves
1 bay leaf
1 cup orzo
2 eggs
1/4 cup lemon juice
2 tbsp parsley, chopped

In a large soup pot heat olive oil over medium-high heat. Add onion, carrots and celery. Cook until they become tender, about 3-4 minutes. Add chicken broth, bay leaf, thyme and cooked, shredded chicken. Bring mixture to a boil and add orzo. Simmer over medium heat until orzo is cooked.

In a small bowl whisk eggs and lemon juice. Slowly add one cup of hot soup broth to the egg mixture whisking constantly. Add mixture back into the soup pot and simmer on low heat for another 5 minutes. Stir in fresh parsley and season with salt and pepper. Store in the refrigerator for 3-4 days.

Spanakopita

4 green onions, finely sliced
1 clove garlic, minced
3 tbsp fresh dill, chopped
1 10oz pack frozen spinach, thawed,
squeezed of excess water and chopped
1 cup feta cheese, crumbled
2 eggs
1/4 cup butter, melted
1 package phyllo pastry sheets, thawed
salt and pepper

Preheat oven to 350F and line a baking sheet with parchment paper. In a skillet heat olive oil over medium-high heat. Add green onions and saute for 2 minutes. Add garlic, dill and spinach and cook until the mixture is heated through. Allow mixture to cool for 10 minutes. In a medium bowl whisk 1 egg. Stir in feta cheese and spinach mixture.

To assemble spanakopita triangles, cut phyllo into 2.5” strips. Layer 2 phyllo sheets, brushed with melted butter in between each layer. Place a few spoonfuls of filling on the edge at one end of each pastry strip. Begin to fold corners of pastry to the edge and continue wrapping, sealing all sides. Brush assembled spanakopita with egg wash.

Bake for about 20 minutes or until pastry is golden brown. Serve immediately or store in the refrigerator for 3-4 days. Reheat in the oven for crisp pastry.

Homemade Tzatziki: https://www.youtube.com/watch?v=u-HAN8phsuw

Roasted Peach Parfaits

2-3 peaches, pitted and chopped
1 tbsp honey
1/2 tsp cinnamon
2 cups vanilla Greek yogurt
1/4 cup roasted almonds, chopped

Preheat oven to 400F. In a small baking dish, arrange peaches in a single layer. Drizzle with honey and sprinkle with cinnamon. Bake for 10 minutes, or until peaches begin to soften. Remove from oven and allow to cool.

In a mason jar, layer the peach mixture with half the yogurt and top with some almonds. Repeat the layers. Finish with another sprinkle of cinnamon. Store in the refrigerator for 4-5 days.

Stuffed Dates

12 dried Medjool dates, pitted
½ cup goat cheese or Macedonian feta
¼ cup chopped almonds

Slice halfway into each date lengthwise. Fill with cheese and top with chopped almonds. Serve immediately or store in the refrigerator for 4-5 days.

This series was made possible with the support of the OMDC.

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