Meal prep week of February 19, 2017 – Thirteen bean soup with turkey sausage and shrimp and a side of garlic parmesan oopsie bread; baked chipotle chicken foil packets with peppers and oven-fried okra

Welcome back for another week of meal prep!  This week I was trying to make something easy where I already had the ingredients on hand because I just didn’t feel like going to the grocery store…so I settled on the following meals for this week:

  • 13 bean soup with turkey sausage and shrimp with a side of garlic parmesan oopsie bread
  • baked chicken and peppers foil packets with oven-fried okra

Let’s start with the 13 bean soup; I used the following ingredients: – one turkey polska kielbasa link, a bag of shrimp, one can diced tomatoes, one can crushed tomatoes, and 2 cups uncooked Bob’s Red Mill 13 Bean Soup Mix.  I pretty much made the recipe per the instructions on the package, with some tweaks.


I did soak the beans overnight to help them soften; I highly recommend doing this because the soup takes hours to make.


So the next day, I added all of my ingredients except the shrimp into my slow cooker, and let it cook over the next few hours (I can’t remember exactly how many hours but I jsut kept testing it by trying the beans; if they were still hard, it wasn’t done).  I stopped to stir occasionally.  Also, I did add in red pepper flakes and a few shakes of Old Bay to help give it some kick.


Once the rest of the soup was done, I added in the shrimp and let it simmer to get the shrimp cooked all the way.


I decided to serve the 13 bean soup with a side of oopsie bread.  For those who are unfamiliar, “oopsie bread” has been around for a long time; it’s a staple for those following the Atkins program.  Oopside bread is a low-carb alternative that many people use for rolls, sandwich bread, and a variety of other dishes.  You can find the basic oopsie bread recipe here, but because of how versatile the recipe is, you can hook it up to make it absolutely delicious, hence why I decided to make mine with garlic and parmesan.  I looked at a variety of recipes to come up with this one.

So you start off with separating three eggs.  In the bowl with the egg whites, you add 1/2 tsp of cream of tartar.  In the bowl with the yolks, you add 1/2 package of cream cheese and a sprinkle of salt.  I saw another recipe that recommended 2-3 drops of liquid stevia, so I added that to the yolks.


Mix the egg whites and cream of tartar until it starts to thicken and you see “peaks” in the mixture.


Mix the yolk mixture; to this I added 1/2 cup shaved parmesan and garlic powder.


Fold – not mix – the yolk mixture into the egg white mixture, and then drop spoonfuls of the mixture on a pan covered with parchment paper.  I added Italian seasoning on top of the dough and placed in the oven.  And they come out nice and light and fluffy, and the parmesan and garlic gave it great flavor.  It was the perfect pair to the soup.


Now, for the chicken.  Of course, I did another foil packet because of how quick and easy it is.  In each foil packet was a skinless chicken thigh and a mix of frozen peppers and onion.  I seasoned everything with Ms. Dash Southwest Chipotle seasoning and a little olive oil.


I basically baked until done.  I like the mix of the flavoring with the peppers and the chipotle seasoning.  It came out really great.


I wanted to pair another vegetable with the chicken, and decided on doing some oven fried okra.

I crushed pork rinds in my food processor, and added some black pepper, garlic powder, and onion powder to the crushed pork rinds.  Mixed it up in a plastic bag with the okra, and placed on a cookie sheet.


Unfortunately, half of it did burn because I was multi-tasking, but the parts that did not burn tasted great, LOL.

As usual, I had snacks prepared for the week as well.  And I had some of the mixed peppers and mushroom breakfast cups from last week leftover that I can eat this week.


What are you all having this week?  I’d love to know!

3 thoughts on “Meal prep week of February 19, 2017 – Thirteen bean soup with turkey sausage and shrimp and a side of garlic parmesan oopsie bread; baked chipotle chicken foil packets with peppers and oven-fried okra

  1. Pingback: Meal prep week of 2/26/2017 – Breakfast casserole, low-carb Everything English muffins | My Heart on my Sleeve

  2. Pingback: Meal prep week of 3/12/2017 – Caprese stuffed portobella mushrooms with steamed broccoli; spinach and ricotta zucchini cannelloni with oven roasted sweet potatoes; turkey sausage and egg breakfast sandwiches | My Heart on my Sleeve

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