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Edible Edamame

This is our first Unique Weekly Meal prep recipe. You will find ingredients and instructions on how to make 6 lunches – all of which are under 500 calories. Edamame and delicious lemony chicken punctuate this week’s meals.

Your Lunches:
Meal 1: Edamame Hummus with Veggies
Calories: 480
Meal 2: Edamame Salad Wrap
Calories: 415
Meal 3: Chicken Tenderloins and Carrots
Calories: 410
Meal 4: Edamame Salad
Calories: 270
Meal 5: Cucumber/Tomato with Pita
Calories: 320
Meal 6: Pulled Chicken Wrap
Calories: 475

 

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Ingredients

Grocery List
 12 oz shelled Edamame (frozen or fresh)
 1 small Lemon
 1 tbsp Tahini
 5 Chicken Tenderloins
 1 large Tomato
 1 medium Cucumber
 1 small Shallot
 3 Pita Breads (8 inch)
 ½ cup Corn Kernels
 1 medium Red Bell Pepper
 16 Baby Carrots
In Your Pantry
 Salt and Pepper
 EV Olive Oil
 Balsamic Vinegar
 Dried Oregano
 Ground Cumin
 Dijon Mustard

Directions

Cooking Instructions
1

Preheat the oven to 375 degrees.

2

Prepare the dressing/marinade in small bowl by whisking the following ingredients:
a. The juice of half a Lemon
b. 1 Tbsp. Dijon Mustard
c. 1 Tbsp. EV Olive Oil
d. Salt and Pepper to Taste

3

Grab a medium baking sheet and cover with a piece of aluminum foil. Place the chicken tenderloins onto aluminum foil and make a “bowl” with the foil around the chicken. Pour half of the marinade over top of the chicken. Mix the chicken and wrap the chicken with the aluminum foil. Place the chicken in the oven for 25 minutes or until cooked through.

4

Prepare the following ingredients:
a. Defrost the Edamame if need be
b. Defrost or strain the corn kernels if need be
c. Chop the tomato into ½ inch cubes
d. Finley chop the shallot
e. Finely chop half of the red pepper
f. Chop 2/3 of the cucumber into ½ inch cubes

5

Make the edamame hummus by processing the following ingredients in a food processor. If you do not have a food processor then using a fork and some strong smashing should get the job done.
a. Half of the Edamame
b. The juice of half a Lemon (start with ¼ and see how it tastes)
c. 1 Tbsp. Tahini (might need a good shake before using)
d. Salt and Pepper to Taste
e. 1 Tbsp. EV Olive Oil
f. 1 tsp. ground Cumin

6

When the chicken is done take it out of the oven and let it cool.

7

Prepare the edamame salad by mixing the following ingredients in a large bowl:
a. The other half of the Edamame
b. The chopped Red Pepper.
c. Half of the Shallot.
d. Half of the chopped Cucumber
e. Half of the Tomato
f. All the Corn
g. A pinch of dried Oregano
h. The rest of the dressing from step 2

8

Prepare the cucumber tomato salad by mixing the following ingredients:
a. The rest of the Tomato
b. The rest of the chopped Cucumber
c. The rest of the Shallot.
d. 1 Tbsp. Olive Oil (save for adding the day of eating)
e. 1 Tbsp. Balsamic Vinegar (save for adding the day of eating)
f. Salt and Pepper to Taste

9

Cut the rest of the red pepper into long ¾ inch strips and cut the rest of the cucumber into ¼ inch slices for scooping

10

Shred 2 of the chicken tenderloins using two forks.

How to Portion
11

Edamame Hummus with Veggies (480 calories): Take the red pepper strips and the cumber slices from step 9 along with 8 of the baby carrots and serve them with ¾ of the edamame hummus. You should store the hummus separately than the vegetables.

12

Edamame Salad Wrap (415 calories): Store the salad separately from the pita until the correct days lunch. At lunchtime place 1/3 of remaining edamame salad on top of one of the pitas and wrap it up.

13

Chicken Tenderloins and Carrots (410 calories):
This portion consists of three of the chicken tenderloins and 8 baby carrots. The chicken and baby carrots can be heated in a microwave or served chilled.

14

Edamame Salad (270 calories):
This portion consists of 2/3 of the edamame salad. It should be stored as is with the dressing already added.

15

Cucumber/Tomato Salad with Pita (320 calories):
Do not add the olive oil or balsamic until you are ready to eat. Store the undressed salad until you are ready to eat. When you are ready for lunch add the dressing and toast one of the pitas and cut it into 8 wedges.

16

Pulled Chicken Wrap (475 calories):
Store the remaining ¼ of the edamame hummus and pulled chicken in a container. When it is lunchtime add the hummus and chicken mixture to a pita and wrap it up.

Edible Edamame

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