Salt & PrepperPrep Package 10

Sausage, Kale, & Sweet Potato Skillet

Southwest Quinoa Bowls

Jambalaya

Mushroom, Leek, & Fontina Frittata with Paprika Potatoes

Creamy Parmesan Spring Vegetable Gnocchi

4 hoursEstimated time

$3.00/servingEstimated cost

How it Works

1

Get groceriesUse the master grocery list to purchase ingredients for 5 different

recipes. Don’t forget to check your pantry for common items (amount needed listed in parentheses).

2

Get cookingEach recipe makes 4 portions, equaling 20 dinners for a month (giving you two nights per week for date night or dinner with a friend). Each Salt & Prepper prep package is optimized to use

different cooking methods and equipment so you can cook all 5 recipes in one session. The recipes are also designed to freeze and

reheat, so pop them in the freezer when you’re done cooking!

3

Get fedEvery Sunday (or whenever your week begins), remove five meals (one of each recipe) from the freezer and transfer to your fridge to

defrost. When it’s time to eat, reheat in a pan or microwave.

Meal Prep Tricks & Tips

Clean as you go

Consider this the golden rule. Things are going to get messy.

Cleaning as you go, or even stopping halfway through to do a

kitchen reset, will make the process feel a lot less overwhelming.

Limit your downtime

Waiting for something to cook? Start chopping up an ingredient for another recipe. Wash some dishes. You’ll be surprised by how much

faster the prep will go if you spend “dead” time working ahead.

Freeze ASAP

The quicker your foods freeze, the smaller the ice crystals are that form inside the food. And the

smaller the ice crystals, the less damage it does to the food during

thawing and reheating.

Have fun

Meal prepping can seem like a chore, but it doesn’t have to be.

Put on music, catch up on TV shows, enjoy yourself. Cooking

can be amazing (and productive!) “me” time.

Grocery ListINGREDIENT KEY

JAMBALAYA

MUSHROOM & LEEK FRITTATA

SOUTHWEST QUINOA BOWLS

SAUSAGE & SWEET POTATO SKILLET

PARMESAN VEGETABLE GNOCCHI

PRODUCE

1 bunch asparagus

8 oz crimini mushrooms

1 lemon

2 jalapeños

3 large red bell peppers

1 large green bell pepper

1 large yellow bell pepper

1 large leek

1 bunch green onions

1 medium white onion

1 large yellow onion

2 shallots

2 large russet potatoes

2 medium sweet potatoes

1 bunch kale

1 bunch parsley

MEAT

14 oz andouille sausage

12 oz chicken sausage

12 oz boneless skinless chicken breast

1/2 lb uncooked shrimp

DAIRY

2 oz Fontina cheese (shredded)

3 oz Parmesan cheese (grated)

4 oz cheddar cheese (shredded)

1 dozen large eggs

1/2 pint heavy whipping cream

PASTA & GRAINS

1 (17.6-oz) package gnocchi

CANNED GOODS

1 (15-oz) can black beans

1 (15-oz) can white beans

1 (32-oz) carton low-sodium chicken broth (4 cups)

1 (14.5-oz) can diced tomato

1 (28-oz) can crushed tomatoes

FROZEN FOODS

1 small bag frozen peas (1 cup)

CHECK PANTRY FOR

White rice (1 cup)

Quinoa (1 cup)

Olive oil(1/2 cup + 1 Tbsp)

Sour cream (1/4 cup)

Garlic (5 cloves)

Cajun seasoning (3 Tbsp)

Cayenne pepper (1/4 tsp)

Chili powder (2 tsp)

Crushed red pepper flakes (1/4 tsp)

Cumin (1/2 tsp)

Paprika (1.5 tsp)

Dried sage (1/2 tsp)

Dried thyme (1/2 tsp)

Salt & pepper

Where Do I Start?While there’s really no wrong way to complete your meal prep, this general outline for cooking order will help maximize your efficiency and minimize your time in the kitchen.

1. Start JambalayaPrep vegetables and complete steps 1-4 in Jambalaya.

2. Get frittata and potatoes in the ovenWhile rice cooks in the jambalaya, complete steps 1-8 in Mushroom, Leek, & Fontina Frittata with Paprika Potatoes.

3. Remove frittata from oven and let cool while potatoes finish roasting.

4. Complete step 5 in Jambalaya and portion out.

5. Remove potatoes from oven and portion out with frittata.

6. Complete steps 1-5 in Southwest Quinoa Bowls.

7. Prep veggies for skilletCut up vegetables for the Sausage, Kale, & Sweet Potato Skillet.

8. Complete step 6 in Southwest Quinoa Bowls.

9. Start cooking potatoes for skilletComplete steps 1-2 in Sausage, Kale, & Sweet Potato Skillet.

10. Boil gnocchiWhile potatoes cook, complete step 1 in Creamy Parmesan Spring Vegetable Gnocchi.

11. Complete steps 3-4 in Sausage, Kale, & Sweet Potato Skillet and portion out.

12. Complete steps 2-5 in Creamy Parmesan Spring Vegetable Gnocchi and portion out.

Stop and clean while jambalaya

cooks and frittata and potatoes bake

Stop and clean while waiting for gnocchi to boil

Jambalaya

Protein | 47g

Sugar | 17g

Fiber | 7.5g

Calories | 685

Fat | 24.9g

Carbs | 67.4g

TOO MANY CALORIES? Divide into 5 portions instead of 4 for 548 calories per serving.

INGREDIENTS

• 2 Tbsp olive oil

• 1 large red bell pepper, diced

• 1 large green bell pepper, diced

• 1 large yellow bell pepper, diced

• 2 jalapeños, seeds removed and diced

• 1 medium white onion, diced

• 3 cloves garlic, minced

• 14 oz andouille sausage, sliced

• 1 cup low-sodium chicken broth

• 1 (28-oz) can crushed tomatoes

• 3 Tbsp Cajun seasoning

• 1 tsp salt

• 1/2 tsp black pepper

• 1 cup white rice, uncooked

• 1/2 lb uncooked shrimp, peeled, deveined, tails removed, and chopped

• 1/2 cup fresh parsley, chopped

VEGETARIAN ALTERNATIVE: Replace sausage and shrimp with vegetarian sausage or 1 (15-oz) can black beans.

INSTRUCTIONS

1. Heat olive oil in a large pot over medium heat.

2. Add bell peppers, jalapeños, onion, garlic, and sausage and cook, stirring frequently, until vegetables are softened and sausage is heated through (8-10 minutes).

3. Add chicken broth, crushed tomatoes, Cajun seasoning, salt, pepper, and rice and bring to a boil.

4. Reduce heat to medium low, cover pot, and cook, stirring occasionally, until rice is cooked (about 1 hour).

5. Stir in shrimp and parsley and cook until shrimp is pink (3-5 minutes). Season to taste.

Reheat in microwave or saucepanSalt & Prepper Prep Package 10

Mushroom, Leek, & Fontina Frittata with Paprika Potatoes

Protein | 28.4g

Sugar | 6.3g

Fiber | 3.6g

Calories | 542

Fat | 30.3g

Carbs | 40.1g

INGREDIENTS

• 2 Tbsp olive oil, divided

• 1 large leek, sliced

• 8 oz crimini mushrooms, sliced

• 1 tsp salt, divided

• 1 tsp black pepper, divided

• 1 dozen large eggs

• 1/4 cup sour cream

• 2 Tbsp parsley, chopped

• 2 oz Fontina cheese, shredded, divided

• 2 large russet potatoes, diced

• 1 tsp paprika

INSTRUCTIONS

1. Preheat oven to 350°F.

2. Heat 1 Tbsp olive oil in cast iron or other oven-safe skillet over medium-high heat.

3. Add leek, mushrooms, 1/4 tsp each salt and pepper and cook, stirring frequently, until vegetables are softened (8-10 minutes).

4. While vegetables cook, whisk eggs, sour cream, parsley, and 1/4 tsp each salt and pepper together in a large bowl. Stir in 1 oz Fontina cheese.

5. Add the egg mixture to the skillet and cook, without stirring, until edges begin to set (about 5 minutes).

6. Sprinkle remaining 1 oz Fontina cheese over skillet and transfer to the oven, baking until frittata is golden brown (25-30 minutes).

7. Toss russet potatoes in remaining 1 Tbsp olive oil, 1 tsp paprika, and remaining 1/2 tsp each salt and pepper.

8. Roast potatoes on a foil-lined baking sheet until potatoes are cooked through (30-35 minutes).

Reheat in microwave Salt & Prepper Prep Package 10

Southwest Quinoa Bowls

Protein | 37.8g

Sugar | 6.5g

Fiber | 12.3g

Calories | 532

Fat | 18.3g

Carbs | 53.9g

INGREDIENTS

• 1 (14.5-oz) can diced tomato

• 2 cups low-sodium chicken broth

• 2 tsp chili powder

• 1 cup quinoa, uncooked

• 1 Tbsp olive oil

• 12 oz boneless skinless chicken breast, sliced

• 1/4 tsp salt

• 1/4 tsp black pepper

• 1 (15-oz) can black beans, drained and rinsed

• 1/2 tsp cumin

• 1/2 tsp paprika

• 1/4 tsp cayenne pepper

• 4 oz cheddar cheese, shredded

• 1 bunch green onions, tops only, chopped

VEGETARIAN ALTERNATIVE: Replace chicken with 1 (15-oz) can corn or additional can of black beans. Use vegetable broth in place of chicken broth.

INSTRUCTIONS

1. Bring diced tomato, chicken broth, chili powder, and quinoa to a boil in a medium saucepan over high heat.

2. Reduce heat to low, cover pan, and cook until liquid is absorbed and quinoa is fluffy (35-40 minutes).

3. While quinoa cooks, heat olive oil in a large pan over medium-high heat.

4. Add chicken breast, salt, and pepper and cook, stirring frequently, until chicken is cooked through (8-10 minutes).

5. Add black beans, cumin, paprika, and cayenne pepper, stirring to combine, and cook an additional 3 minutes. Season to taste.

6. Layer quinoa, chicken and black bean mixture, and cheddar cheese. Top with green onion.

Reheat in microwave or panSalt & Prepper Prep Package 10

Sausage, Kale, & Sweet Potato Skillet

Protein | 28.9g

Sugar | 14.7g

Fiber | 11.7g

Calories | 585

Fat | 23.1g

Carbs | 66.8g

INGREDIENTS

• 3 Tbsp olive oil, divided

• 1 large yellow onion, sliced

• 2 medium sweet potatoes, diced

• 2 large red bell peppers, sliced

• 12 oz chicken sausage, sliced

• 1 (15-oz) can white beans, drained and rinsed

• 2 cloves garlic, minced

• 1/2 tsp salt

• 1/2 tsp black pepper

• 1/2 tsp dried thyme

• 1/2 tsp dried sage

• 1/4 tsp crushed red pepper flakes

• 1 bunch kale, stems removed, chopped

• 1 cup low-sodium chicken broth

VEGETARIAN ALTERNATIVE: Replace chicken sausage with a vegetarian sausage or an additional can of white beans.

INSTRUCTIONS

1. Heat 2 Tbsp olive oil in a large pan or wok over medium heat.

2. Add onion and sweet potato and cook, stirring occasionally, until onion is softened and potato is browned (20-25 minutes).

3. Add remaining 1 Tbsp olive oil, red bell peppers, chicken sausage, white beans, garlic, and spices and cook, stirring occasionally, until red pepper is softened and chicken sausage is heated through (5-7 minutes).

4. Add kale and chicken broth and cook until liquid is absorbed, kale is wilted, and potato is cooked through (8-10 minutes). Season to taste.

Reheat in microwave or panSalt & Prepper Prep Package 10

Creamy Parmesan Spring Vegetable Gnocchi

Protein | 14.1g

Sugar | 6.9g

Fiber | 5.4g

Calories | 447

Fat | 28.1g

Carbs | 37.3g

INGREDIENTS

• 1 (17.6-oz) package gnocchi

• 1 Tbsp olive oil

• 2 shallots, thinly sliced

• 1 bunch asparagus, ends trimmed and cut into 1-inch pieces

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1 cup frozen peas

• Juice of 1 lemon

• 1/2 cup heavy whipping cream

• 3 oz Parmesan cheese, grated

INSTRUCTIONS

1. Cook gnocchi according to package instructions and set aside.

2. While gnocchi cooks, heat olive oil in a large pan over medium heat.

3. Add shallot, asparagus, salt, and pepper and cook, stirring frequently, until vegetables are softened (8-10 minutes).

4. Add cooked gnocchi, peas, and lemon juice and cook, stirring frequently, until peas are cooked (3-5 minutes).

5. Add cream and Parmesan cheese and cook until heated through (2-3 minutes). Season to taste.

Reheat in microwave or panSalt & Prepper Prep Package 10