lunch

Gluten Free Cajun Crab Cakes

cajun crab cakes

Cajun Crab Cakes

  • Servings: 12
  • Time: 30-60 mins
  • Difficulty: medium

Ingredients:

  • 1 pound lump crab meat 
  • 1 Tbsp olive oil 
  • 1/2 small onion, finely chopped 
  • 1/2 poblano chile, stemmed, seeded, and finely chopped 
  • 1 garlic clove, minced 
  • 1 tsp salt 
  • 1/4 tsp chile powder 
  • 1/4 tsp ground black pepper 
  • 1/4 tsp cayenne pepper 
  • 1 egg, lightly beaten 
  • 1/4 cup Greek yogurt
  • 1 tsp whole grain mustard 
  • A few dashes of hot sauce 
  • 1 scallion, finely chopped 
  • 2 Tbsp finely chopped Italian parsley 
  • Juice of 1/2 lemon 
  • 3/4 cup gluten free bread crumbs 
  • 2 Tbsp vegetable oil 

 

Directions:

  1. Place the crab meat in a large mixing bowl. 
  2. Heat the olive oil in a medium skillet over medium heat. Add the onion, poblano, garlic, salt, chile powder, black pepper, and cayenne and cook, stirring about 3-4 minutes until the vegetables are softened but not brown. Transfer the vegetable mixture to a mixing bowl and set aside to cool for about 10-15 minutes. 
  3. Add the crab, egg, Greek yogurt, mustard, hot sauce, scallion, parsley, lemon juice, and 1/4 cup of the bread crumbs to the vegetable mixture. Using your hands, gently combine the ingredients. 
  4. Using a 1/3 measuring cup, form the mixture into cakes, packing gently to look like hockey pucks. Cover the cakes and chill for 20-30 minutes. 
  5. When you are ready to cook the cakes, place the remaining 1/2 cup bread crumbs in a pie tin. Dredge both sides of each cake in the crumbs, shaking off the excess. Heat the 2 Tbsp of oil in a large skillet over medium-high heat. When the oil is hot but not smoking, fry the crab cakes for 4-5 minutes on each side, until golden brown. Do not over-crowd the pan- fry in batches if necessary. Serve immediately with favorite tartar or remoulade. 
cajun crab cakes

Mediterranean Pesto Chicken Salad....in A Jar

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For those of you who know me personally, you know I am a planner. I enjoy daily to-do lists, updating my calendar, and thinking five steps ahead for any situation. Since planning is my thing, Sunday meal prep is my game. As they say, “a Sunday well spent, brings a week of content!” It’s hard to beat the feeling of having healthy homemade meals ready to grab and go.

Lunch this week will be salads in a jar, similar to the theme from my last post. (Apparently it’s a “jar meal” kind of week).

 

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Mediterranean Pesto Chicken Salad...in a Jar

  • Servings: 4
  • Time: 45-60 mins
  • Difficulty: easy
  • Print

Ingredients:

  • 1 package (or two bags) of romaine hearts
  • 1 cucumber, diced
  • 20 grape tomatoes, cut in half
  • 1.5-2 cans chickpeas, drained and rinsed
  • 4 oz feta cheese, crumbled
  • 1 avocado, diced
  • 2 Tbsp lemon juice
  • Trader Joe’s Pesto Chicken, cooked and diced (or you can cover 1 lb. chicken with 3-4 Tbsp pesto sauce and cook)
  • 4-8 Tbsp Balsamic dressing (I prefer the Annie’s brand)

Directions:

  1. Set out 4 wide-mouth quart-sized mason jars.
  2. In each jar add 1-2 tablespoons of dressing to bottom of jar
  3. Next add 1/2 cup chickpeas, 1/4 of the cucumbers, and 10 tomato halves into each jar
  4. In a small bowl, gently toss avocado in lemon juice (to prevent it from browning)
  5. Divide avocado, feta, and chicken between the jars
  6. Add lettuce until full
  7. Cover each jar with a top and save in fridge for up to 5 days 

 

Hope you enjoy!

What are some of your favorite grab and go lunches?

 

Cheers! 

Megan

Triple protein (noodle-less) mini lasagnas

mini lasagnas

I couldn't resist jumping on the "meal-in-a-jar" trend that's making its way around the internet. Those little jars just make everything so darn cute. And, it's built-in portion control! Since the Seattle summer is starting to fade away and the air has become more crisp, it felt necessary to start adding warm and cozy meals to my weekly menu. What could be better than good ol' lasagna? It's easy, delicious, and protein packed. For the mini lasagna, I skipped the noodles, and instead focused on protein and veggies.

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Triple Protein (noodle-less) mini lasagnas

  • Servings: 6
  • Time: 1hr
  • Difficulty: easy

Ingredients: 

  • 1 lb ground turkey
  • 1 white onion, diced
  • 2-3 cloves garlic, minced
  • 1 Tbsp. cooking oil
  • 2 cups of your favorite tomato/pasta sauce in a jar (I prefer herb or basil sauces)
  • 1 small zucchini, sliced thin
  • 1 cup cottage cheese (2% or less) (or ricotta cheese)
  • 2 egg whites
  • 20 basil leaves, chopped
  • 1 Tbsp dried oregano
  • 1 Tbsp dreid parsley
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 9 Tbsp shredded reduced fat mozzarella
  • 6- 7.4 oz clamp jars
  • Optional: add in mushrooms, sautéed bell peppers, diced eggplant, yellow squash, or other veggies of your choosing (just remember, there’s only so much room in those little jars!)

Directions: 

  1. Start by removing the rubber gasket from all jars. (Optional: remove the entire lid from the jar)
  2. Pre-heat the oven to 350 degrees Fahrenheit
  3. In a large skillet, warm cooking oil over medium heat. Add in onion and garlic, sauté until for 4-5 minutes.
  4. Add turkey to skillet and brown, keeping onion and garlic in pan.
  5. Once brown, drain excess liquid. Add in 1.5 cups of tomato sauce, parsley, and oregano. Mix well and reduce heat to low.
  6. In a small bowl, mix cottage cheese, egg whites, basil, salt, and pepper.
  7. In a 7.4oz clamp jar, spoon 1 Tbsp of tomato sauce. Next, begin layering each jar: 1. add 4-5 slices of zucchini, 2. 1-2 Tbsp turkey mixture, 3. 4-5 slices zucchini, 4. 1-2 Tbsp cottage cheese mixture, 5. 1-2 Tbsp turkey mixture, 6. 1.5 Tbsp shredded mozzarella.
  8. Fill all jars, then place them on a lined baking sheet and bake uncovered for 20-25 minutes.
  9. Once cooked, let cool. Store in fridge, covered, for up to 5 days.
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