Aimee Mars SPRING MEAL PLAN

Transcription

1 Aimee Mars L I V I N G SPRING MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K

2 Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this Healthy Fall Meal Plan. I ve pulled together and entire weeks worth of healthy and clean meals, which includes breakfast, lunch, snacks and dinner. All the calories, fat, protein, etc are listed as well as a grocery list and cook book for preparation. Follow the 3 guidelines listed below in order to see the most success with this plan. 1. Choose a day of the week to start and follow through with the plan as listed. I suggest Sunday. 2. Do your grocery shopping the day BEFORE you want to start the plan. 3. Use the Meal Prep Guide to prepare the meals that can be made ahead of time.

3 GROCERY LIST NOTES, MEAL PREP GUIDE, AND EXERCISE PLAN NOTES GROCERY LIST This plan is a Spring v v Meal Plan, which means all the meals are seasonaly inspired. The plan is arranged for 1 single person, but all the recipes can easily be doubled, tripled or multiplied to whatever amount you need. I also specify in the notes section of each recipe if you will have leftovers. If you follow the Meal Prep Guide below you ll notice I ve suggested making some of the meals or a part of the recipe ahead of time. It will save you time later during the week. I have also not included the ingredients salt and pepper in the grocery list so if you re missing these items from your pantry then add them along. MEAL PREP GUIDE SATURDAY MORNING: 1 hour 35 minutes of food prep Grocery Shopping Bake Blueberry Chia Oat Muffins (you could also make the Madison Avenue Salad so it s ready for lunch tomorrow) SUNDAY AFTERNOON/NIGHT: 2 hours 5 minutes food prep Make all Madison Avenue Salad - set up in meal prep bowls or store in large container Prepare Cocoa Coconut Energy Bites - store in sealed container Mix up the Overnight Oats - store in air tight container in fridge Prepare Mixed Berry Chia Seed Jam - store in air tight container in fridge MONDAY: 1 hour 30 minutes food prep Make all batches of Baked Eggs with Ricotta & Thyme (then they will be ready for the rest of the week) - store in fridge Prepare Spring Stone Fruit Salad Jars All other meals should be prepared just before eating and for the most part are 30 minutes or less of cook and prep. EXERCISE PLAN BEVERAGES 1 ALMOND MILK COOKING & BAKING 1 BAG OF WHITE WHOLE WHEAT FLOUR 1 PURE CANE SUGAR ( OR GRANULATED SUGAR) 1 SALT 1 BAKING POWDER 1 CHIA SEEDS 1 OLIVE OIL 1 VANILLA EXTRACT 1 GROUND CINNAMON SPICE 1 COCONUT OIL 1 MAPLE SYRUP 1 HONEY 1 WHITE WINE VINEGAR 1 DIJON MUSTARD 1 PEANUT BUTTER (OR OTHER NUT BUTTER) 1 UNSWEETENED COCONUT FLAKES 1 COCOA POWDER 1 COCONUT OIL 1 GARAM MASALA SPICE 1 CURRY POWDER 1 BALSAMIC VINEGAR 1 CORNSTARCH 1 CUMIN PRODUCE 1 BAG OF SPINACH 1 FRESH THYME 2 CONTAINERS OF BLACKBERRIES 2 CONTAINERS OF RASPBERRIES 1 RED ONION 1 BUNCH OF ASPARAGUS 2 CUPS OF SMALL POTATOES SUCH AS FINGERLING 1 BEET (SLICED IS EVEN BETTER, SOMETIMES IN FROZEN) 1 BAG OF ARUGULA 2 BAGS OF BABY KALE 1 WHITE ONION 1 FRESH CILANTRO 1 CARTON OF CHERRIES (FROZEN WILL WORK) 1 SWEET POTATO 1 AVOCADO 2 LIMES 1 JALAPENO SUNDAY DAIRY MONDAY TUESDAY 1 CARTON OF LARGE EGGS 1 LARGE CONTAINER OF RICOTTA CHEESE 1 LARGE CONTAINER PLAIN YOGURT (OR GREEK OR OTHER) DELI 1 LOAF OF BREAD FROZEN 1 FROZEN BLUEBERRIES 1 FROZEN PEAS 2 BAGS OF FROZEN CAULIFLOWER RICE WEDNESDAY THURSDAY FRIDAY SATURDAY GRAINS, PASTA & SIDES 1 BAG OR CONTAINER OF ROLLED OATS 1 GROUND FLAXSEEDS 1 BAG OF GRANOLA (ANY KIND OR HOMEMADE) 1 GREEN LENTILS 1 15 oz CAN OF CANNELINI BEANS 1 SUNFLOWER SEEDS (SHELLED) 1 HEMP SEEDS 1 SESAME SEEDS 2 CANS OF GARBANZO BEANS (CHICKPEAS) 1 15 OZ CAN CRUSHED TOMATOES 1 PEARL COUSCOUS 1 15 oz CAN OF BLACK BEANS 1 CASHEWS (ONLY NEED ABOUT A CUP) SEAFOOD 2 CANS OF WILD CAUGHT TUNA ADDITIONS 1 SMALL CONTAINER OF BEE POLLEN 2 BAGS OF CORN TORTILLAS MEAT 6 BONELESS CHICKEN THIGHS

4 MEAL PLAN N U T R I T I O N I N F O R M A T I O N SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Blueberry Chia Oat Muffins Baked Eggs with Ricotta & Thyme Blueberry Chia Oat Muffins Basic Overnight Oats Blueberry Chia Oat Muffins Basic Overnight Oats Baked Eggs with Ricotta & Thyme BREAKFAST 218 cal 5 g fat 7 protein 6 g fiber 3 g sugar 54 mg sodium 38 g carbs 251 cal 22 g fat 10 (g sat) 10 protein 0 g fiber 2 g sugar 144 mg sodium 76 g carbs 218 cal 5 g fat 7 protein 6 g fiber 3 g sugar 54 mg sodium 38 g carbs 443 cal 9 g fat 2 (g sat) 14 protein 12 g fiber 25 g sugar 100 mg sodium 79 g carbs 218 cal 5 g fat 7 protein 6 g fiber 3 g sugar 54 mg sodium 38 g carbs 443 cal 9 g fat 2 (g sat) 14 protein 12 g fiber 25 g sugar 144 mg sodium 76 g carbs 251 cal 22 g fat 10 (g sat) 10 protein 0 g fiber 2 g sugar 221 mg sodium 35 g carbs Madison Avenue Tuna Salad with Mustard Vinaigrette Madison Avenue Tuna Salad Spring Stone Fruit Salad Jars Madison Avenue Tuna Salad Spring Stone Fruit Salad Jars Madison Avenue Tuna Salad Spring Stone Fruit Salad Jars with Mustard Vinaigrette with Mustard Vinaigrette with Mustard Vinaigrette LUNCH 244 cal 13 protein 6 g sugar 226 mg sodium 25 g carbs 244 cal 13 protein 6 g sugar 226 mg sodium 25 g carbs 467 cal 18 g fat 6 (g sat) 17 protein 3 g fiber 9 g sugar 273 mg sodium 57 g carbs 244 cal 13 protein 6 g sugar 226 mg sodium 25 g carbs 467 cal 18 g fat 6 (g sat) 17 protein 3 g fiber 9 g sugar 273 mg sodium 57 g carbs 244 cal 13 protein 6 g sugar 226 mg sodium 25 g carbs 467 cal 18 g fat 6 (g sat) 17 protein 3 g fiber 9 g sugar 273 mg sodium 57 g carbs Cocoa Coconut Energy Bites Mixed Berry Chia Seed Jam & Peanut Butter Toasts Cocoa Coconut Energy Bites Mixed Berry Chia Seed Jam & Peanut Butter Toasts Mixed Berry Chia Seed Jam & Peanut Butter Toasts Cocoa Coconut Energy Bites Cocoa Coconut Energy Bites SNACK 265 cal 17 g fat 8 (g sat) 7 protein 4 g sugar 2 mg sodium 24 g carbs 254 cal 3 (g sat) 10 protein 9 g fiber 9 g sugar 171 mg sodium 32 g carbs 265 cal 17 g fat 8 (g sat) 7 protein 4 g sugar 2 mg sodium 24 g carbs 254 cal 3 (g sat) 10 protein 9 g fiber 9 g sugar 171 mg sodium 32 g carbs 254 cal 3 (g sat) 10 protein 9 g fiber 9 g sugar 171 mg sodium 32 g carbs 265 cal 17 g fat 8 (g sat) 7 protein 4 g sugar 2 mg sodium 24 g carbs 265 cal 17 g fat 8 (g sat) 7 protein 4 g sugar 2 mg sodium 24 g carbs 20-Minute Chickpea Curry 20-Minute Chickpea Curry Easy Skillet Chicken with Bacon Balsamic Reduction Easy Skillet Chicken with Bacon Balsamic Reduction 20-Minute Chickpea Curry Black Bean & Sweet Potato Tacos with Dairy Free Lime Crema Black Bean & Sweet Potato Tacos with Dairy Free Lime Crema DINNER 463 cal 20 protein 18 g fiber 10 g sugar 1493 mg sodium 76 g carbs 463 cal 20 protein 18 g fiber 10 g sugar 1493 mg sodium 76 g carbs 369 cal 12 g fat 3 (g sat) 27 protein 1 g fiber 2 g sugar 111 mg sodium 35 g carbs 369 cal 12 g fat 3 (g sat) 27 protein 1 g fiber 2 g sugar 111 mg sodium 35 g carbs 463 cal 20 protein 18 g fiber 10 g sugar 1493 mg sodium 76 g carbs 388 cal 16 g fat 2 (g sat) 14 protein 12 g fiber 6 g sugar 812 mg sodium 58 g carbs 388 cal 16 g fat 2 (g sat) 14 protein 12 g fiber 6 g sugar 812 mg sodium 58 g carbs WEEKLY TOTAL 9144 cal 355 g fat 103 (g sat) 372 protein 214 g fiber 203 g sugar 9219 mg sodium 1301 g carbs DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL DAILY TOTAL 1190 cal 42 g fat 1 47 protein 38 g fiber 23 g sugar 1775 mg sodium 163 g carbs 1212 cal 52 g fat 15 (g sat) 53 protein 34 g fiber 27 g sugar 2034 mg sodium 209 g carbs 1319 cal 52 g fat 18 (g sat) 58 protein 1 18 g sugar 440 mg sodium 154 g carbs 1310 cal 41 g fat 9 (g sat) 64 protein 29 g fiber 42 g sugar 608 mg sodium 171 g carbs 1402 cal 43 g fat 1 54 protein 36 g fiber 31 g sugar 1991 mg sodium 203 g carbs 1340 cal 52 g fat 13 (g sat) 48 protein 38 g fiber 41 g sugar 1140 mg sodium 186 g carbs 1371 cal 73 g fat 26 (g sat) 48 protein 22 g fiber 21 g sugar 1231 mg sodium 215 g carbs

5 SPRING MEAL PLAN M C O O K B O O K

6 B R E A K F A S T BLUEBERRY CHIA OAT MUFFINS YIELDS: 6-8 SERVINGS PREP TIME: 95 MINUTES 1 cup Whole Wheat Flour 1 1/2 cup Rolled Oats 1/2 cup Pure Cane Sugar 1/4 teaspoon Salt 1 tablespoon Baking Powder 1 tablespoon Chia Seeds 1 cup Almond Milk 1 large Egg 2 tablespoons Olive Oil 2 teaspoons Vanilla Extract 1 cup Fresh or Frozen Blueberries Additional Oats for topping 1 Preheat the oven to 400 degrees. Either spray your muffin tin with some cooking spray or line them with muffin cups. 2. Combine all the dry ingredients (Flour, Oats, Sugar, Salt, Baking Powder, and Chia Seeds) in a large mixing bowl. In a separate bowl whisk together the Milk, Egg, Oil, and Vanilla. 3 Add the wet mixture to the dry ingredients and stir until completely combined. Using a spatula gently fold in the Blueberries. 4. Divide the batter between 12 muffin cups (I used a large muffin tin and was only able to get 6 large muffins). Top the muffins with additional oats and sprinkle on more chia seeds. Bake for 20 minutes and muffin tops are golden brown. CALORIES 218; FAT 5g; PROTEIN 7g; CARB 38g; FIBER 6g; SUGARS 3g; CHOL 38mg; SODIUM 54g; NOTES: LEFTOVER ALERT! You can freeze the extra and eat them another week or you can also eat them as a snack if you need more calories.

7 B R E A K F A S T BAKED EGGS WITH RICOTTA & THYME YIELDS: 2 SERVINGS PREP TIME: 30 MINUTES 1 cup Ricotta Cheese (Whole Milk) 2 teaspoons Extra Virgin Olive Oil 1 cup Baby Spinach 1/2 teaspoon Fresh Thyme 4 large Eggs Salt & Pepper to taste 1. Preheat the oven to 375 degrees. Coat 2 ramekin dishes with a little bit of olive oil and set aside. Tear Spinach leaves and place in the bottom of each dish. 2. In a medium bowl mix the Ricotta, Olive Oil, Thyme, and some Salt and Pepper. Place the ricotta mixture in the bottom center of each dish. 3. Gently crack an egg on the two side of the ricotta mixture of each ramekin. Cook for 25 minutes or until the eggs are no longer runny and begin to harden. Let cool before serving. CALORIES 251; FAT 22g; PROTEIN 10g; CARB 4g; FIBER 0g; SUGARS 2g; CHOL 76mg; SODIUM 144g;

8 S A L A D S, S A N D W I C H E S & S O U P S MADISON AVENUE TUNA SALAD WITH MUSTARD VINAIGRETTE YIELDS: 6 SERVINGS PREP TIME: 1 HOUR 15 MINUTES 1/2 cup Red Onion, sliced 1/2 cup Aspagus, chopped 1/2 cup Green Peas, cooked 1/4 cup Lentils, cooked 1 can White Beans, drained, cooked 1/2 cup Small Potatoes, chopped, cooked 2 cans Wild Caught Tuna 1/4 cup Beets, shredded 2 cups Arugula 2 cups Baby Kale DRESSING 1/4 cup Extra Virgin Olive Oil 2 tablespoons White Wine Vinegar 2 tablespoons Dijon Mustard 1 tablespoon Honey Salt and Pepper 1. Most of the work involved in making this salad is all the prep work to either cook or chop the necessary ingredients. Slice the Onions and Asparagus and cook the Green Peas, Lentils, White Beans, and Potatoes according to package directions. This will probably take about 30 minutes total (most of which is for the lentils). To cook the potatoes, place them in a large pot of water and bring to a boil. Allow to cook for 25 to 30 minutes, while the lentils are cooking. 2. Once all the ingredients have been prepped, drain the tuna and place in a large, very large, mixing bowl. Add in the onions, asparagus, peas, lentils, white beans, and potatoes. Toss until fully mixed. 3. Prepare the dressing by whisking all the ingredients together in a small bowl until fully combined. Set aside. 4. To arrange the salad layer the Arugula and Baby Kale on each plate and top with the tuna mixture. Sprinkle the Beets on top and drizzle with mustard vinaigrette. Enjoy! CALORIES 244; FAT 10g; PROTEIN 13g; CARB 25g; FIBER 7g; SUGARS 6g; CHOL 10mg; SODIUM 226g; NOTES: LEFTOVER ALERT! Here yowon t have much leftovers, but could just eat large servings and account for the additional calories.

9 S A L A D S, S A N D W I C H E S & S O U P S SPRING STONE FRUIT SALAD JAR YIELDS: 4 SERVINGS PREP TIME: 30 MINUTES 1 cup Pearl Couscous, cooked 2 medium Plums, sliced thin 1 cup Cherries, halved 1/2 medium Red Onion, peeled, sliced 1/4 cup Chopped Pecans 4 ounces Gorgonzola Cheese, crumbled 8 cups Arugula 1. Prep all of the ingredients as listed. 2. Using four glass jars or meal prep containers begin to layer the ingredients with the Couscous, Plums, Cherries, Red Onion, Pecans, Cheese, and top with the arugula. 3. Whisk all the dressing ingredients together in a small bowl and store in an air tight container in the fridge. Pour on top of salad jar just before serving. DRESSING 1/4 cup Olive Oil 2 tablespoons Apple Cider Vinegar 2 tablespoons Maple Syrup 2 teaspoons Dijon Mustard Salt and Pepper CALORIES 467; FAT 19g; PROTEIN 17g; CARB 57g; FIBER 3g; SUGARS 9g; CHOL 25mg; SODIUM 273g; NOTES: Store dressing in fridge in a sealed jar or air-tight container. The dressing will last up to one week.

10 B R E A K F A S T BASIC OVERNIGHT OATS YIELDS: 4 SERVINGS PREP TIME: 5 MINUTES 2/3 cup Yogurt 1 cup Rolled Oats 1 2/3 cup Unsweetend Almond Milk 2 tablespoons Chia Seeds 1 tablespoon Ground Flaxseeds 1 teaspoon Vanilla Extract Pinch of Salt 2 teaspoons Cinnamon 2 tablespoons Maple Syrup or Honey 1. Whisk all the ingredients together in a medium mixing bowl and place in a container with a tight fitting lid. 2. Close and store in the fridge for at least 5 hours, or overnight. You may find you want to add a little additional milk if your mixture is too thick. 3. If adding the additional toppings like you see in my pictures then layer your serving jar with honey, then place the finished overnight oats on top. Sprinkle the final ingredients on top along with the fruit. TOPPINGS 4 tablespoons Honey 4 tablespoons Granola 4 teaspoons Bee Pollen Mixed Fruit CALORIES 443; FAT 9g; PROTEIN 14g; CARB 79g; FIBER 12g; SUGARS 25g; CHOL 5mg; SODIUM 100g; NOTES: You can use any kind of yogurt here. Greek, dairy-free, etc. just make sure it s plain. For the mixed berries I included Blackberries and Raspberries on the grocery list. Subtract 1 container of each from the list if you d like something different. LEFTOVER ALERT! Cut recipe in half if you don t need extra.

11 S N A C K S, S M O O T H I E S & J U I C E S COCOA COCONUT ENERGY BITES YIELDS: 18 SERVINGS PREP TIME: 25 MINUTES 1 1/2 cups Rolled Oats 1/4 cup Hemp Seeds 1/4 cup Sesame Seeds 1/4 cup Chia Seeds 1/4 cup Cocoa Powder 1/4 cup Organic Nut Butter 1/4 cup Coconut Oil 1/2 cup Coconut Flakes 1/4 cup Maple Syrup 1. Place the Rolled Oats in a food processor or blender and pulse until slightly grainy. You sort of want the oats to be a powder, but still have some flakiness to them. 2. Place the oats in a large mixing bowl and combine with the rest of the ingredients. 3. Use your hand to roll the dough into 2-inch sized balls. Place in the fridge for about 20 minutes so the balls firm up a bit and either leave there in an air tight container or they will also work at room temp. CALORIES 265; FAT 17g; PROTEIN 7g; CARB 24g; FIBER 7g; SUGARS 4g; CHOL 0mg; SODIUM 2g; NOTES: LEFTOVER ALERT! This recipe can easily be cut in half, but these make great snacks so I suggest making the full batch and eating them later.

12 S N A C K S, S M O O T H I E S & J U I C E S MIXED BERRY CHIA SEED JAM & PEANUT BUTTER TOAST YIELDS: 4 SERVINGS PREP TIME: 40 MINUTES BREAD 4 slices Bread 1/4 cup Peanut Butter CHIA SEED JAM 1 cup Fresh Blackberries 1 cup Fresh Raspberries 1/2 cup Chia Seeds 3 tablespoons Maple Syrup 1/2 cup Cold Water 1. In a medium sized mixing bowl mash the Blackberries and Raspberries together with a fork. Add the Chia Seeds, Maple Syrup, and Water. Stir to combine and cover. Place the bowl in the fridge for up to 1 hour. 2. Toast your bread to your liking and cover with the Peanut Butter. Layer on the Mixed Berry Chia Seed Jam and then sprinkle with Coconut and Sunflower Seeds. Enjoy! ADDITIONAL TOPPINGS 1/4 cup Unsweetened Coconut Flakes 4 teaspoons Sunflower Seeds CALORIES 254; FAT 10g; PROTEIN 10g; CARB 32g; FIBER 9g; SUGARS 9g; CHOL 0mg; SODIUM 171g; NOTES: The prep time doesn't include the additional time in the fridge for the Mixed Berry Chia Seed Jam to set. I like to make up a batch and store in the fridge to have on hand.

13 D I N N E R S BLACK BEAN & SWEET POTATO TACOS WITH DAIRY FREE LIME CREMA YIELDS: 4 SERVINGS PREP TIME: 45 MINUTES TACO FILLING 1 large Sweet Potato, peeled and cubed 2 teaspoons Olive Oil 1 can Black Beans 1/4 teaspoon Cumin 1 Avocado Salt and Pepper 6 Corn Tortillas DAIRY FREE LIME CREMA 1/2 cup Almond Milk 1/4 cup Cashews 1 Lime, juiced Salt and Pepper 1. Preheat the oven to 475 degrees. Place the cubed Sweet Potatoes on a rimmed baking sheet and toss with Olive Oil. Sprinkle with salt and place in oven for 27 to 30 minutes or until edges begin to crisp. 2. In a medium saucepan cook the Black Beans on medium heat for about 5 to 8 minutes or until they begin to bubble. Add the Cumin and stir to coat. Remove and set aside. 3. In a blender combine all the ingredients for the Lime Crema. If mixture is too thick add additional milk 2 teaspoons at a time. If too thin add more cashews 1 tablespoon at a time until desired consistency is reached. I prefer mine on the thicker side. 4. Layer the Corn Tortillas with the black beans, sweet potatoes, lime cream, and avocado. Sprinkle with Salt & Pepper and any additional toppings you like. ADDITIONAL TOPPINGS 1 Jalapeno, sliced 2 teaspoons Cilantro CALORIES 194; FAT 8g; PROTEIN 7g; CARB 29g; FIBER 6g; SUGARS 3g; CHOL 0mg; SODIUM 406g;

14 D I N N E R S EASY SKILLET CHICKEN WITH BACON BALSAMIC CHERRY REDUCTION YIELDS: 5-6 SERVINGS PREP TIME: 30 MINUTES 2 tablespoons Olive Oil 5-6 Boneless, Chicken Thighs 1 teaspoon Chili Powder 1 teaspoon Thyme Salt and Pepper 1 tablespoon Bacon Grease 1/4 cup Balsamic Vinegar 2 teaspoons Cornstarch 1/2 cup Cherries, pitted 1 cup Pearl Couscous 1. Preheat the oven to 400 degrees. 2. Heat a heavy-bottomed skillet over medium-high heat and add the Olive Oil. Sprinkle the Chicken with the Chili Powder, Thyme and Salt and Pepper. Add each piece of chicken to the skillet and fry on each side for a couple of minutes, until golden brown. Remove from skillet and place on a plate (the chicken will fully cook once put in the oven later). 3. Turn the heat down and add the Bacon Grease, Balsamic Vinegar, which will bubble and fizz, and Cornstarch. Stir to combine and let simmer until the sauce begins to thicken slightly. Add the Chicken back to the skillet and top with the Cherries. Bake in the oven for 20 minutes. 4. Remove skillet from oven and baste with sauce and cook for an additional 5 minutes. 5. While the chicken is cooking in the oven prepare the Couscous according to package directions. CALORIES 369; FAT 12g; PROTEIN 27g; CARB 35g; FIBER 1g; SUGARS 2g; CHOL 109mg; SODIUM 111g;

15 D I N N E R S 20-MINUTE CHICKPEA CURRY OVER CAULIFLOWER RICE YIELDS: 4 SERVINGS PREP TIME: 20 MINUTES 1 bag Frozen Cauliflower Rice 1 tablespoon Olive Oil 1 large Onion, diced 1 teaspoon Garam Masala Spice 1 teaspoon Curry Powder 2 15 oz cans Chickpeas, rinsed, drained 1 15 oz can Crushed Tomatoes 2 handfuls Baby Kale 1/2 cup Greek Yogurt 1/2 teaspoon Salt 1/4 cup Fresh Cilantro 1. Cook Cauliflower Rice according to package directions. 2. While the cauliflower rice is cooking, heat a Dutch oven over medium-high heat. Add the Olive Oil to the pan. Place the diced Onion into the pan and saute 5 minutes or until tender, stirring frequently. Stir in Garam Masala and Curry Powder; cook 30 seconds, stirring constantly. Add Chickpeas, Tomatoes, and Kale; cook an additional 2 minutes or until the kale wilts, stirring occasionally. 3. Remove from heat and stir in the Yogurt and Salt. Sprinkle with Cilantro. Serve over Cauliflower Rice. CALORIES 463; FAT 10g; PROTEIN 20g; CARB 76g; FIBER 18g; SUGARS 10g; CHOL 1mg; SODIUM 1493g;