Free Meal Plan 56

Free Meal Plan 56

Life has been crazy! I cannot wait until I can tell you all about it! I apologize there is no diet analysis for this week or the next one that I will be posting. If there is a recipe that you would like to know the diet analysis just let me know and I can figure it out for you! Have a fantastic week!


Day 1


 

Breakfast 

Nutella Stuffed Banana Oat Muffins 

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 @fitlessflavor - for more free meal plans and recipes

 @fitlessflavor - for more free meal plans and recipes

 @fitlessflavor - for more free meal plans and recipes

 @fitlessflavor - for more free meal plans and recipes

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Thoughts: So I am super proud of my self for this recipe. Coming up with your own baking recipe is super intimidating! I feel that baking is more of a science. So the fact that these not only turned out, but that they also tasted good is a significant accomplishment! At first I was not sure if I liked these muffins. When they first came out of the oven they were kind of gummy in texture. But as they sat the texture was much better, and that wonderful Nutella surprise in the centre was the best! Charley downed her muffin! I will definitely make these again! 5/5 

Ingredients 

  • 5 ripe bananas
  • 1/3 cup brown sugar 
  • 3 tbsp chia seeds 
  • 3/4 cup water 
  • 1 cup whole wheat flour 
  • 1 cup oat bran 
  • 1 tbsp baking powder 
  • 1/4 tsp salt 
  • 1/3 cup cocoa powder 
  • 1/2 cup cacao nibs 
  • 6 tbsp Nutella (divided) 

Instructions 

  1. Warm oven to 375 degrees F. Spray a muffin tin with nonstick spray. 
  2. In a small bowl combine chia seeds with water and set aside. 
  3. Using an emersion blender or in a food processor, combine bananas and sugar until smooth. Transfer bananas and sugar to a large bowl.
  4. Once chia seeds have gelled, fold the chia mixture in with the bananas and sugar. 
  5. Add flour, oat bran, baking powder, salt and cocoa powder to the wet ingredients. Mix in making sure not to over mix. 
  6. Fold in cacao nibs. 
  7. Fill muffin tin half way with muffin mixture. 
  8. Place a 1/2 tbsp Nutella on top of each muffin. 
  9. Seal each muffin by distributing the rest of the muffin mixture in each muffin tin. 
  10. Place muffins in oven and bake for 15 – 20 minutes. Or until the top of the muffins bounce back when touched (careful they will be hot!). 
  11. Allow muffins to sit and cool. Enjoy! 

Smoothie 

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Thoughts: I served a smoothie with breakfast. The colour was very unfortunate, but it tasted good. 4/5 

Ingredients

  • 1/3 cup frozen kale 
  • 1/4 cup frozen spinach 
  • 1/4 cup frozen blueberries 
  • 1/4 cup frozen strawberries 
  • 1/4 cup frozen peaches 
  • 1 1/2 cups coconut water 

Instructions 

  1. Blend all ingredients until smooth. 

Lunch 

Samosadilla 

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Original Recipe: Go Dairy Free

Thoughts: This recipe was originally planned for last week, but the day became busy filming for CTV, but I thought this was such a unique recipe idea and still wanted to try to make these. I really enjoyed these, but I am hesitant to rate them, because the flavour is very distinct and might not be for everyone. While these do not quite replace a traditional samosa they do have surprising resemblance. I left the potato skins on as that is where so many key nutrients are in potatoes. I also added about 1/3-1/2 cup water to the mixture as it was warming in the saucepan. I also served mine with a homemade mango chutney. Really yummy! For myself I give this recipe a 4/5, but not everyone may appreciate these unique flavours. 

Ingredients 

  • 2 whole grain tortillas 
  • 3/4 cup diced potatoes, cooked 
  • 1/4 cup frozen peas, thawed 
  • 1/8 cup diced green chilies, canned hot or mild 
  • 1 tbsp rasins 
  • 1/2 tbsp soy sauce 
  • 1/2 tbsp curry powder 
  • 1 tbsp ground coriander 
  • 1/4 tsp ground cumin 
  • 1/4 tsp chili powder 
  • Chutney 

Instructions 

1. In a sauce pan mash potatoes. Stir in the remaining ingredients with the exception of the chutney: peas, chillies, rasins, soy sauce, curry powder, coriander, cumin & chili powder. Warm over medium heat, stirring now and then until hot, about 4-5 minutes. 

2. Cut tortillas into quarters. Cover half of the tortilla pie shape with potato mixture and fold tortilla. 

3. Warm a non-stick skillet over medium heat and add samosadillas to cook, about 6-8 minutes, turning once just until golden brown and warmed through. Serve immediately with chutney.

Note: I added about 1/3 cup water 

Dinner

Salisbury Steak Meatballs with mashed potatoes 

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Thoughts: Well this was definitely delicious! 

Original Recipe: Jo Cooks

Ingredients 

Meatballs 

  • 1 lb lean ground beef (I used ground sirloin) 
  • 1/2 cup breadcrumbs 
  • 1 egg 
  • 1/4 cup ketchup 
  • 1/4 cup grainy mustard 
  • 1 tbsp Worcestershire sauce 
  • 1 tsp seasoning salt 
  • 1/2 tsp pepper 
  • 1 tsp onion powder 
  • 2 tbsp olive oil (I only used 1 tbsp) 

Gravy 

  • 2 tbsp butter 
  • 1 large onion, chopped 
  • 1 tbsp Worcestershire sauce 
  • 1 cup beef broth 
  • 2 tbsp cornstarch 
  • 1 tbsp ketchup 

Mashed potatoes (I prepared my potatoes sightly different from the original recipe, this is my version)
8 small russet potatoes, washed and scrubbed well 

  • 3 tbsp butter 
  • 1/3 cup milk 
  • 1/2 tbsp paprika 
  • 1/2 tbsp onion powder 

Instructions 

Meatballs 

  1. I disagreed with the instructions from the original recipe. They tell you to mix the meat well and form in to a ball with your hands. Mixing well and over playing with the beef will give you chewy meatballs. Work with the meat AS LITTLE AS POSSIBLE! I just barley mixed all of the meatball ingredients together and loosely formed the beef into a ball shape. They turned out perfectly tender! 
  2. Add oil to a large skillet and warm over medium-high heat. 
  3. Add meatballs and cook until the inside is no longer pink and they are all golden brown, about 12-15 minutes. 
  4. Once meatballs are fully cooked, remove them from the pan and set aside. 
  5. Add butter and onion to skillet. Cook onions until they are translucent and fragrant. 
  6. While onions are cooking mix beef broth together in a separate bowl with cornstarch until smooth.
  7. Add broth and ketchup to gravy and cook until sauce has thickened; approximately 3-5 minutes. (I ended up adding almost an additional cup of broth because I found it was overly thick otherwise).
  8. Add meatballs back to gravy and garnish with parsley. 
  9. Serve with green beans over mashed potatoes. 

Mashed potatoes 

  1. Wash and scrub potatoes. Pierce potatoes with fork. 
  2. Place 4 potatoes in the microwave at a time. Microwave 4 potatoes for 5 minutes, flip and microwave for another 5 minutes. Repeat this step for the last 4 potatoes. 
  3. Place all 8 potatoes in a large bowl and mash. KEEP THE SKIN ON!!! That is where all the key nutrients are, such as potassium!!! Add butter and milk to help mash the potatoes smoothly. 

 Day 2 


 Breakfast

Jalapeno popper omelette 

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Thoughts: This was really simple to make and very delicious. I liked the spicy kick to it. I would make this again. 5/5 

Ingredients 

  • 2 eggs 
  • 1 tbsp canned green chilies 
  • 15 g cheddar cheese 
  • non-stick cooking spray 
  • 1/4 tsp sriracha 
  • 1 slices whole grain bread 
  • 1 tbsp peanut butter 

Instructions 

  1. In a medium bowl mix together chilies, cheese, and eggs. 
  2. Warm a small skillet over medium-low heat. Spray with non-stick cooking spray. 
  3. Pour egg mixture into pan. Slowly pull cooked egg into the centre of the pan, filling the rest of the pan with uncooked egg. Continue to do this until egg mixture is no longer fluid enough to refill the skillet. 
  4. Allow egg to continue to cook. Flip in half and serve with toast and peanut butter. 

Lunch 

Tim Horton’s Spicy Crispy Chicken Sandwich @fitlessflavor - for more free meal plans and recipes

Thoughts: Today I was running errands and ended up eating lunch on the run. I had a spicy crispy chicken sandwich from Tim Horton’s with an extra large peppermint tea. I never add any sugar or cream to my tea; it was just black. 

Dinner 

Subway – Turkey on Whole grain

Thoughts: I don’t have any reason for eating out twice in one day, other than I am human, and like everyone at some point I felt lazy and did not feel like making dinner! 


 Day 3 


Breakfast 

Banana Nut Bread Oatmeal 

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Thoughts: I had higher hopes for this recipe. I definitely will not make this again. The texture was gummy and just awful! 1/5

Original Recipe: Quaker 

Ingredients 

  • 3 cups milk 
  • 3 tbsp packed brown sugar 
  • 3/4 tsp ground cinnamon 
  • 1/4 tsp ground nutmeg 
  • 2 cups oats (quick or old fashioned) 
  • 1 cup mashed ripe bananas (approximately 3 medium) 
  • 2 tbsp coarsely chopped toasted pecans 
  • 2 tbsp vanilla greek yogurt 
  • garnish optional: banana slices & pecan halves 

Instructions 

  1. Bring milk, sugar and spices to a gentle boil in medium sauce pan over medium-high heat. 
  2. Once a boil is reached stir in oats, return to a boil and then reduce heat to medium. 
  3. Cook 1 minute for quick oats and 5 minutes for old fashioned oats; until liquid is absorbed. 
  4. Remove pan from heat. Stir in bananas and pecans. 
  5. Spoon into a bowl and serve with yogurt. 

Lunch 

Black Bean & Green Chilli Quesadilla 

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Thoughts: I love black beans, so I really enjoyed this dish, but I could see how this might not be for everyone. Since this is a bit of an acquired taste I won’t rate this dish. 

Ingredients 

  • 1 can black beans 
  • remainder of canned chilies from the Samosadilla
  • 20 g cheddar cheese 
  • 1/2 cup corn
  • 1 whole grain tortilla 
  • 1 tsp butter 

Instructions 

  1. In a large bowl mash black beans. 
  2. Fold in chillies and corn. 
  3. Press black bean mix on half of tortilla. 
  4. Top with cheddar cheese. 
  5. Fold Tortilla in half. 
  6. Warm medium skillet on medium-high heat. 
  7. Spread 1/2 tsp butter on both sides of quesadilla and place in skillet. Allow quesadilla to brown and cheese to melt, about 2-3 minutes on both sides. 
  8. Serve with salsa. 

Dinner 

Pork Schnitzel 

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Thoughts: This is one of Jordan’s favourite meals! I am not a huge pork or schnitzel fan, but sister-in-law served schnitzel with with an ingredient as simple as a lemon and it change the whole dish for me! Schnitzel with fresh lemon juice is fantastic! This is a regular dish in our house. Unfortunately this recipe does need a lot of oil, but I have an idea to rectify this the next time I make this. I want to make sure it works first before I recommend you do it. 5/5 

Ingredients 

  • 350 g thinly cut pork chops 
  • 1/2 cup Panko bread crumbs 
  • 1/2 cup almond meal 
  • 3 egg whites 
  • lemon wedges 
  • 3 tbsp grapeseed oil 

Instructions 

  1. Warm oven to 350 degrees F. 
  2. Take pork chop one at a time and place on top of parchment paper. Fold parchment paper over top of pork chop and use a mallet to pound pork out as thin as possible. Continue this step until all the pork is nice and thin. 
  3. Set up an assembly line. Start with your plate of pounded out pork chops, then eggs whites, followed by Panko and almond meal mix, and finally a baking sheet. 
  4. Warm a frying pan over medium-high heat, add oil. 
  5. One at a time take each pork chop and soak it in the egg whites. Next dunk the pork chop in Panko mixture, and place final pork chop on baking sheet.
  6. Once all pork chops are prepared take baking sheet over to pan and carefully add each pork chop to the frying pan. Be careful not to over crowed the pan.  
  7. Brown each pork chop about 1-2 minutes on each side. Make sure there is enough oil to lightly coat the bread crumbs. If there is not enough oil they will burn instead of turn golden brown. 
  8. Once pork chops are nice and golden brown on each side place them back on the baking sheet and finish cooking in the oven. About 10-15 minutes. Thickness of pork chop will determine cook length. 
  9. When pork chops are completely cooked serve with wedge of lemon and and a simple green salad. 

Day 4 


Breakfast 

Another Nutella Stuffed Banana Oat Muffin

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Thoughts: These are the only muffins that I know of that are not better just out of the oven. These muffins are perfect right at room temperature! 3 days later I still love this recipe and will definitely make these again! 5/5 

Lunch 

Opa – Chicken pita wrap 

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Thoughts: I was out running errands with my Charley and my mom. So I went with a Chicken Slovakia From Opa it is 690 kcal. 

Dinner 

Lemon and Shallot chicken pasta 

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Thoughts: This was really yummy! You cannot go wrong with a flavour combination of shallots, garlic and lemon. I would definitely make this again. It was light, but at the same time hearty. 5/5 

Ingredients 

  • 1 tbsp grapeseed oil 
  • 1-2 shallots, chopped 
  • 2 tsp garlic, minced 
  • 1 cup vegetable stock 
  • 1 tsp cornstarch 
  • 1 lemon 
  • 4 x 75g boneless skinless chicken breasts 
  • 200 g fettuccine pasta, uncooked
  • fresh parsley 

Instructions 

  1. Warm oven to 350 degrees F. 
  2. In a large oven-safe skillet warm oil over medium heat. When oil is shimmering add shallots and garlic. 
  3. Cook shallots and garlic until onions become translucent, and both the shallots and garlic are fragrant; about 1-2 minutes. 
  4. Add chicken to skillet to brown, about 2-3 minutes per side. (Do not worry about cooking it all the way through, it will finish cooking in the oven). 
  5. In a small bowl, mix together cornstarch and a 1/4 vegetable broth until smooth. Once smooth add the remaining vegetable broth and stir. 
  6. When chicken has browned on both sides, add vegetable broth mixture to the skillet and scrap up all the good brown bit on the bottom. 
  7. Place oven-safe skillet in oven to finish cooking chicken, about 10-15 minutes depending on the thickness of the chicken; until there is no pink on the inside and the juices run clear. 
  8. Prepare pasta according package directions. 
  9. When chicken has finished cooking remove chicken from skillet. Using tongs transfer cooked pasta from pasta water to skillet. Do not worry that some of the pasta water will transfer with the pasta. Coat pasta in vegetable broth, onion and garlic sauce. Squeeze the juice of 1/2 lemon over pasta (watch for lemon seeds). Toss pasta, depending how saucy it is you may need to add some additional vegetable broth. 
  10. Serve pasta with chicken, lemon wedge and fresh parsley if you desire and a simple green salad on the side. 

 

The Global News – Recipes

Recipes from Global News

Aired March 13, 2016

Recipes on global

 


What an absolutely amazing experience to be live on Global news with the lovely and super sweet Bindu Suri.

I was invited onto the set to share my story and to also share the tools and groceries that were key to helping me develop a love for cooking. I hope you enjoy the recipes shared on todays episode, and you can read more on my favourite tools down below.

The Recipes

I have shared both of these recipes on the blog, but here they are again! Enjoy!


Mango & Coconut Chia Pudding

Screen Shot 2016-03-13 at 1.53.07 PM

Ingredients 

  • 2 cups vanilla almond milk 
  • 1 cup vanilla greek yogurt 
  • 10 tbsp chia seeds 
  • 1/3 cup shredded unsweetened coconut 
  • 1 bag mango, frozen 
  • 1/4 cup water 
  • 1 tbsp cornstarch

Instructions 

  1. In a large bowl mix together milk, yogurt, chia seeds, and coconut. 
  2. Cover and place in fridge over night.       
  3. Warm a sauce pan over medium heat. Mix together cornstarch with water until smooth. Add mango and cornstarch mixture to a sauce pan over medium-low heat. Warm mango. Use immersion blender and roughly blend mango. Top chia pudding with mango and serve. 

DSC_0665

Strawberry Chia Jam

DSC_0697

Ingredients 
  • 2 cups strawberries
  • 1 tbsp honey 
  • 3 tbsp chia seeds 
Instructions 
  1. Blend strawberries and honey together. 
  2. Stir in chia seeds. 
  3. Place in fridge for 3 hours until over night. Serve on whole grain toast the next morning! (I cannot make this stuff up, it is really this easy!!!) 

The Tools


 

My three favourite tools to use in the kitchen

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The Large French Oven 

This is the perfect tool for one pot meals from roast chicken to stews and soups

DSC_0928

The Braiser

Well it is obviously great for braising, but I use it for so many recipes and techniques other than braising. I use it often for roasting chicken and even making sauces. This is what I love about Le Creuset cookware, it is so versatile. One girl told me she made cinnamon buns in her braiser. Hands down the braiser is my absolute favourite kitchen tool! 

DSC_0936

The Square Skillet Grill

This item is a great way to BBQ indoors! This is especially great if you live somewhere that you cannot use a BBQ. It provides a very rich and rustic grilled flavoured! 

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Free Meal Plan – 55

Free Meal Plan – 55

The Hunt for Recipes

Finding recipes using resources other than Pinterest 


I have been writing this blog for just over a year now, and each week I have made a new recipe for breakfast, lunch & dinner. That was never the original plan, but there are just many amazing recipes that I want to try. 

Some of the recipes are my own creations, but the majority of the recipes are from Pinterest. Pinterest is a terrific resource for finding delicious and healthy recipes from other talented bloggers. However, over the past couple of months I feel like I have been in a Pinterest rut. I feel like I have not seen any new, exciting, or revolutionary recipes in a while.

This week I felt challenged to find recipes from locations other than Pinterest. I have had so much fun looking for recipes in new and unexpected places! I will definitely be utilizing a number of these resources for future recipes. Each day this week, the recipes are from resources other than Pinterest.  

You will find recipes from these 4 resources: 

1. Magazines 

I have been able to find some really unique and delicious recipes from magazines. You don’t even need to purchase the magazine to get the recipe. If you go to the magazine’s website you can find a large selection of yummy dishes for free. Further you can follow magazines on Facebook and they will share recipes directly to your page. One of my favourite magazines to follow is Canadian Living. All of the recipes on Day 1 I have found through following Canadian Living on Facebook and from visiting their website.

2. Cookbooks

What a concept hey?!!! To actually get a recipe from a cookbook! I feel like we don’t use cookbooks anymore for their intended purpose. I am very guilty of this. I buy a cookbook because I think it looks pretty, but I always turn to the internet for a recipe idea. It never crosses my mind to open an actual book! Gone are the days where cookbooks were just text with no pictures, and our grandparents wrote and scribbles notes all over the pages as they tweaked each recipe to make it their own. Day 2 all of the recipes are from cookbooks. I really enjoyed sitting down and scrolling through all of my gorgeous cookbooks, I found some wonderful hidden gems!

3. Yummly

I have had a Yummly account forever, but for some reason I always assumed that Yummly was just a glorified Pinterest site. I finally went and checked it out for Day 3 of the meal plan. I feel like I have been missing out for the past year! I was able to discover numerous recipes that I have never seen before on Pinterest and I was also able to find new talented food bloggers that I have never heard of before. I found Yummly to be a very refreshing internet recipe database focused purely on recipes. 

4. Product Webpages  

I think this was one of my favourite discoveries this week. For Day 4 I went into my pantry and found 3 ingredients that are staples in most homes: Panko bread crumbs, Hemp Hearts & Campbell’s soup. I went to the website for each product and was able to find some wonderful recipes ideas. The recipes were all unique and not similar to ones that I often see on Pinterest. Product webpages are a fantastic tool for finding unique recipes. It also helps for when you are low on groceries and need ideas! I will definitely be utilizing this resource more frequently. 


Day 1 

 Calories: 1011, Protein 51.31 g, Fat 42.78 g, Carbohydrates 112 g

Dietary lows (any nutrient under 50% of DRI): Omega 3 0.26 g, Vitamin D 44 g, Vitamin E 7.18 g, Calcium 481 g, Magnesium 148 g, Potassium 2238 g, Iron 8.14 mg. 


Magazines – Canadian Living 

Breakfast 

Broccoli Scramble Quesadilla 

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Thoughts: I have nothing against the egg yolk, but I have also planned for an egg in my lunch. I try to only have 1 egg yolk per day due to high cholesterol levels, but there are so many other wonderful nutrients in the yolk that it is good not to cut the yolk out of your diet completely. 

This was alright. I went between being enjoying this recipe and finding it overrated. I don’t know why, but broccoli has never seemed like a breakfast veggie to me. I finally decided to cave and try this recipe. I am still undecided if it is a breakfast veggie or not! I don’t know why I am so baffled by this recipe. I think in the end I enjoyed it. I know I am doing a fantastic job at selling this recipe! 

I would recommend removing the broccoli from the pan after it has cooked and spraying the pan with cooking oil spray. I use a nonstick pan, but my eggs still managed to instantly stick. It was a mess. The original instructions say to work with the eggs slowly, which I could not do because it was sticking so badly. After spraying the pan add the broccoli back in along with the eggs. I would probably consider making this recipe again. I think having troubles with the eggs sticking just but a bad taste in my mouth with this recipe. If I didn’t have that little hiccup I probably would have had no troubles recommending this recipe. 3.5/5 

Portion: Recipe made 2 quesadillas, I had 1, so 4 wedges  

Original Recipe: Canadian Living 

Ingredients 

  • 1 tbsp butter 
  • 1 cup broccoli, chopped 
  • 4 egg whites 
  • 1/4 tsp salt 
  • 1/4 tsp pepper 
  • 2 large whole grain tortillas 
  • 1/2 cup shredded cheddar cheese 
  • 1/3 cup salsa 

Instructions 

  1. Warm oven broiler. 
  2. Warm a skillet over medium heat. 
  3. Melt butter and cook broccoli until Al dente, about 4 minutes. 
  4. In a medium bowl whisk together eggs, salt & pepper. Add to the broccoli. Do not rush to stir.
  5. Let egg mixture sit until it begins to set, about 1 minute. Gently sweep spatula across the bottom of the pan, continue until the eggs are moist, but no visible liquid remains, approximately 2-3 minutes. 
  6. Place tortillas on a broil safe baking sheet. Spread egg mixture so that it covers half of each tortilla. Sprinkle egg mixture with cheese and broil just until the cheese is melted and beginning to bubble. Do not walk away it can burn quickly. 
  7. Fold tortilla over in half. 
  8. Cut into wedges and serve with salsa. 

Lunch 

Chef’s Salad Wrap 

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Thoughts: This was okay. I definitely like the concept of this recipe. I enjoyed how refreshing this wrap was with the lettuce, cucumber, and radishes, but the dressing needed something more to balance it off. I would probably consider making this again in the middle of summer, when it is too hot out to even consider eating! 4/5 

Original Recipe: Canadian Living 

Ingredients (recipe made 2 wraps, I had 1) 

  • 2 large whole grain tortilla wrap 
  • 2 egg, hardboiled 
  • 1 tbsp grapeseed oil
  • 1/2 tbsp red wine vinegar 
  • 1/2 tsp dijon mustard 
  • 2 cups romaine lettuce, chopped 
  • 1/3 cup cucumber, sliced 
  • 1-2 radishes thinly sliced 
  • 1/2 tbsp fresh chives, chopped 
  • 3 slices (15 g) cheddar cheese 
  • 2 thin slices black forest ham 

Instructions 

  1. In a large bowl whisk together oil, vinegar, and mustard. Stir in lettuce, cucumber, radishes & chives. 
  2. To assemble place cheddar cheese in the centre of each tortilla, top with a slice of ham and 1 hard boiled egg, sliced. Finish by topping with salad mixture. Roll together and enjoy immediately or within 12 hours. 

Dinner 

Vegetarian Shepherd’s Pie 

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Thoughts: I really enjoyed this dish! Even Charlotte downed this dish! She loved it! I left the peel on the potatoes because there are so many key nutrients in skin. The original recipe says to peel the potatoes, but I encourage you to leave the skins. I would also add some Greek yogurt to the potatoes the next time I make this, they were a bit dry, but I would definitely make this again! 5/5 

Original Recipe: Canadian Living

Ingredients (made 6 servings, I had 1 & 1/2 serving) 

  • 3/4 cup vegetable broth 
  • 1 tbsp soy sauce 
  • 1 tbsp cornstarch 
  • 1/2 tsp salt 
  • 1/4 tsp pepper 
  • 3 medium russet potatoes, washed well  
  • 2 tsp olive oil 
  • 227 g button mushrooms, chopped 
  • 1 onion, chopped 
  • 1 carrot, chopped 
  • 1 tsp thyme, dried 
  • 1 can (540 mL) lentils, drained and rinsed 
  • 1/2 tbsp parsley dried 
  • 1/4 cup milk 
  • 2 tbsp butter 
  • 1/2 tsp grainy mustard 

Instructions 

  1. In a small bowl combine broth, soy sauce, cornstarch, 1/4 tsp salt and 1/8 tsp pepper. 
  2. With a fork pierce potatoes all over. Place in microwave and heat on high for 8-10 minutes, until you can easily  pierce the potato with a fork (turn potatoes over once while cooking around 4-5 minutes). Set potatoes aside until cook enough to handle. 
  3. While potatoes are cooking warm oil in a large skillet over medium-high heat. Add mushrooms, onion, carrots, thyme and parsley. Stir occasionally until tender about 6-8 minutes. Add lentils and cook for an additional minute. 
  4. Add broth mixture and cook until sauce has thickened, about 2 minutes. 
  5. Add lentil mixture into an oven-safe casserole dish. 
  6. Warm oven broil to high. 
  7. Mash potatoes adding the milk, 1 tbsp of butter and the remaining salt and pepper. Fold in mustard. 
  8. Spread mashed potatoes evenly over lentil filling. Dollop remaining butter over top of potatoes. 
  9. Broil until top is golden, about 3-5 minutes. Serve with salad.  

Day 2

Calories 1458, Protein 58 g, Carbohydrates 139 g, Fat 73 g

Dietary lows (any nutrient under 50% of DRI): Vitamin D 78 IU, Vitamin B12 1.03 mcg, Folate 186


Cookbooks 

Breakfast 

Red Velvet Waffles from Quinoa Revolution (365 kcal)

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Thoughts: I changed the directions slightly to save some work. If you would like to follow the original recipe you can find Quinoa Revolution at this link

These were super delicious and shockingly filling!!! I think it must be because of the quinoa flour! It was super light and not overly dense so I was expecting I would be starving 2 minutes later, but I only ate lunch because I knew I should not because I was hungry! I topped my waffles with Nutella syrup (1 tbsp Nutella, 1 tbsp coconut or almond milk beverage mixed together) and a dollop of pureed beets. I would definitely make these again. However, they did take a bit of time to whip up. I love nutrient dense recipes that feel like you are diving into dessert! 5/5 

Original Recipe: 

Green Patricia, & Hemming, Carolyn. (2012). Quinoa Revolution: over 150 healthy, great-tasting recipes under 500 calories. Toronto, ON: Penguin Group. 

Ingredients (Portion: made 7 waffles, I had 1 waffle with 1 tbsp Nutella syrup and 1/4 cup dollop of beet puree on top) 

  • 2-3 small red beets, peeled
  • 2 cups water 
  • 2 cups quinoa flour 
  • 1/4 cup unsweetened cocoa powder 
  • 3 tbsp sugar (I used brown sugar) 
  • 4 tsp baking powder 
  • 1/4 tsp salt 
  • 2 large eggs, beaten 
  • 1 1/4 cup milk 
  • 1/4 cup vegetable oil 
  • 1 tsp vanilla extract 

Instructions 

  1. Bring beets with water to a boil over medium high heat. Reduce heat to medium and simmer until beets are cooked (they will most likely not be fork tender, it took about 10-15 minutes). 
  2. Remove beets and reserve red cooking water. Place beets in blender or food processor and blend until smooth. Set aside to cool. 
  3. In a large bowl mix together all of the dry ingredients: flour, cocoa, sugar, baking powder, and salt. Set aside. 
  4. In a medium bowl combine all of the wet ingredients: eggs, milk, oil, vanilla, 1/4 cup beet puree, and 1 cup reserved beet cooking water. 
  5. Without over mixing combine the wet ingredients with the dry ingredients. 
  6. Spray waffle maker with cooking oil spray. Cook waffle according to manufacture’s instructions. Serve warm! 

Lunch 

Grilled Kale & Tomatoe Panzanella Salad from Kale, Glorious Kale (483 kcal)

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Thoughts: Here is the link to the cookbook that I found this recipe. I actually really enjoyed this recipe. The flavour that the grill added to the salad was almost like a 5th ingredient in the salad. I did add a bit of onion and garlic powder to the salad dressing to add some more flavour. I would definitely make this again. 5/5 

Original Recipe: 

Walthers Catherine. (2014). Kale, Glorious Kale. Woodstock, VT: The Countryman Press. 

Ingredients 

Salad (This was my serving) 

  • 1 slice (43 g) sourdough bread cubed 
  • 2 large kale leaves
  • 1/2 cup cherry tomatoes
  • 1/2 tbsp grapeseed oil  

Dressing (I had 1/2 serving of dressing) 

  • 1 tbsp fresh lemon juice 
  • 1 small garlic clove, minced 
  • 2 tbsp basil, chopped 
  • 3 tbsp grapeseed oil 

Instructions 

  1. Heat grill or cast iron grill pan over medium heat. 
  2. Place sourdough on a baking sheet and brush with olive oil on both sides. Season with salt and pepper. 
  3. Wash kale and place on paper towel to dry. Leaving the kale on the stalk brush leaves with 1 tbsp grapeseed oil. Season with salt. 
  4. Oil the grill and place leaves flat. Cook for 2 minutes each side, until slightly charred and Al dente. 
  5. Grill sourdough until lightly crispy, about 1-2 minutes per side. 
  6. Remove kale leaves from stalk using kitchen scissors. Mix kale with tomatoes. 
  7. Prepare salad dressing by whisking together lemon juice, garlic, basil and oil. Mix dressing with kale and tomatoes (you may not want to use all of the dressing). Top with croutons and enjoy immediately. 

Dinner 

Pork Chops with Wine & Roasted Garlic

(610 kcal for 1 pork chop, gravy, potatoes & green beans)

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Thoughts: I have said it before, but I am a huge Ree Drumond fan! So naturally I have all of her cookbooks. I am embarrassed to say that I have never actually tried a recipe from her cookbooks. I usually just go to Pinterest to get her recipes. However, I found this recipe, and numerous others I have never seen on Pinterest, in one of her many great cookbooks. Specifically, this recipe is from her new book Dinnertime. I highly recommend you go and pick this one up. 

The whole family loved this dish! It was one of Jordan’s favourite meals so far. I did end up making a few substitutions because I did not have the correct ingredient at home (I swear my beta blockers are blocking my brain cells instead of trying to help my heart!!! I don’t know how I managed to go grocery shopping for this weeks meal plan and miss like 5 key ingredients!). Anyways, this was fantastic. I prepped the mash potatoes in the microwave and it only took 10 minutes. I also kept the skin on the potato!!! KEEP THE SKIN ON!!!! I will definitely be making this again! 5/5

Origina Recipe:  

Drummond Ree. (2015). The Pioneer Woman Cooks Dinnertime. New York, NY: HarperCollins Publishers. 

Ingredients (makes 6 portions, I had 1 portion) 

  • 20 garlic cloves, whole (I forgot to get garlic!!! Kind of a key ingredient!!! I ended up using garlic paste, which was still delicious, but I really want to make this recipe again with roasted garlic) 
  • 4 tbsp grapeseed oil 
  • 4 boneless pork chops, medium/thick cut 
  • 2 tbsp butter 
  • 1 1/2 cups red wine (I used white) 
  • 1 bay leaf 
  • 1/2 cup beef broth (I used vegetable broth) 
  • 1 tbsp balsamic vinegar 
  • 1 tbsp chopped chives 

Instructions 

  1. Warm oven to 350 degrees F. 
  2. Place garlic clove on a sheet of tinfoil and mix with 2 tbsp oil. Tightly seal garlic in foil and place in oven for 1 hour. Garlic will be golden brown and wonderfully fragrant. 
  3. Place the remaining in a large frying pan or braiser and warm over medium-high heat. 
  4. Once oil is glistening add pork chops and sear on both sides for 2-3 minutes until golden brown. Remove pork chops from pan and place on a plate. You will finish cooking the pork chops later. 
  5. Place roasted garlic in pan used to sear the pork. Allow garlic to cook for a minute. Add wine and bay leaf to the skill scraping up all the wonderful brown bits as you stir. Reduce the wine for 5-7 minutes. 
  6. Add stock to pan and bring to a boil. 
  7. Discard bay leaf and return the pork chops back to the pan to finishing cooking. About 5-7 minutes. 
  8. Remove pork chops from pan again onto plate or a serving dish. 
  9. Add balsamic vinegar and butter to the sauce, stir and turn off heat. Serve pork chops and gravy with mashed potatoes and green beans. 

 Day 3

Calories 1065, Protein 63 g, Carbohydrates 157 g, Fat 21 g

Dietary lows (any nutrient under 50% of DRI): Fat 43%, Omega 3 0.09 g, Omega 6 3.94 g, Vitamin E 8.37 IU, Vitamin D 46 IU, Calcium 464 mg, Iron 7.65 mg


Yummly 

Breakfast  

Western Omelet Breakfast Potato Skins 

(341 kcal for 1 potato/2 skins and 1/4 cup salsa)

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Thoughts: Yes!!!! I could eat this every single day for breakfast, lunch & dinner! It was simple, but very delicious and comforting. 

I actually prepared everything in the microwave so it saved me on dishes and time. I know so many people are terrified by the microwave, it is supposably giving us all cancer. Maybe I put too much faith in Adam and Jamie from MythBusters and my university chemistry professor, but they all busted the microwave myth. I rely on my microwave at least once a day. 

I will definitely prepare this recipe again! 5/5 

Original Recipe: skinnytaste.com

Ingredients (Makes 2 servings, I had 1 servings with 1/4 cup salsa) 

  • 2 russet potatoes
  • cooking spray  
  • 1 whole egg, 1 egg white (I changed this to add 1 egg yolk) 
  • 2 tbsp milk 
  • 2 slices ham, chopped 
  • 1 shallot (I changed this from 2 tbsp onions chopped, just a bit easier) 
  • 1/2 cup bell pepper, chopped 
  • 4 tbsp cheddar cheese 

Instructions 

  1. With a fork prick each potato all over. Cook in microwave for 8-10 minutes. Set aside long enough to cool so you can handle. 
  2. While potatoes are cooling warm oven to 450 degrees F. 
  3. Cut potatoes in half and scoop out a small bowl, leaving a thick potato wall. 
  4. In a separate large bowl combine eggs, milk, salt & pepper. Stir in onion, bell pepper, and ham. 
  5. Spray skillet with cooking spray and cook egg mixture until moist, but no noticeable liquid. Remove from heat and set aside. 
  6. Spray skins with oil. 
  7. Fill skins with eggs and top with 1 tbsp cheese. 
  8. Place on baking sheet and bake until cheese is melted and bubbling, about 5-10 minutes. Serve. 

Lunch 

Tropical Beet Smoothie (Sorry this does not fit with the theme! My own creation!)

(233 kcal)

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Thoughts: Well today was the most amazing day! I was featured on CTV Calgary news to talk about the healthy eating and discuss my journey with ARVC for nutrition awareness month. I was very honoured and over the moon excited!!! I was also very nervous! It is crazy, they filmed for just over an hour to make a minute 45 clip. It is definitely a lot of work to produce the news! 

Thank you to everyone for all of your kind words and encouragement after the clip aired! Anyways I did have something else planned for lunch, but because of the excitement of the day I did not get to it. I will make it next week and let you know how it turns out! 

Due to filming, I ended up not making the original recipe that I had planned for, but I have added it to the meal for next week. I did not skip lunch, I just ended up making a yummy smoothie instead. If you watched the video clip Charley and I made a smoothie together. I ended up having left over beet puree from the waffles on Tuesday, which inspired the smoothie recipe. This recipe is not from Yummly, it is my own. So here is the recipe for the smoothie that you saw Charley and I prepare on CTV 5/5: 

Ingredients 

  • 1/3 cup beet puree (leftover from breakfast on tuesday) 
  • 1/2 cup pineapple, frozen 
  • 1/3 cup papaya, frozen (I get my frozen papaya from Costco) 
  • 1 large banana, frozen 
  • 2 Europe’s Best frozen spinach cubes 
  • 1/4 cup kale, frozen 
  • 1/3 cup vanilla greek yogurt 
  • 1 1/2 cups coconut water 

Instructions 

1. Place all ingredients into a blender and blend until smooth. So easy a two year old can do it on television 🙂 

Dinner 

Beer-Braised Pork Belly Ramen 

(501 kcal for 1 serving of pork and broth & 42 g dry rice noodles)

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Thoughts: This was alright. I think I really enjoyed each of the ingredients independently more than all together in the soup. The pork on its own was fantastic! The rub was super flavourful and gave the pork a nice crunch. The broth on its own was perfectly salty! When you add the pork to the broth you lose the yummy rub and crunchy texture! I would make both the broth and the pork separately again, but probably not put them together. 4/5 

Original Recipe: Cooking and Beer 

Ingredients 

pork belly (made 8 servings, I had 1) 

  • 1/4 cup brown sugar 
  • 1 tbsp kosher salt 
  • 1 tsp black pepper 
  • 1 tsp crushed red pepper 
  • 3 tbsp grapeseed oil  
  • 1 1/2 lbs boneless pork belly 
  • 2 large carrots, chopped 
  • 2 stalks of celery, chopped 
  • 6 cloves of garlic 
  • 1 bottle of beer 

Broth (Made 8 servings, I had 1) 

  • 2 large carrots, chopped 
  • 2 stalks celery, chopped 
  • 1 bunch green onion, roughly chopped 
  • 6 cloves garlic 
  • 1 tbsp ginger paste 
  • 10 cups chicken broth 
  • 1/2 cup ponzu sauce 
  • 1/4 cup orange juice 
  • 2 tbsp fish sauce 

Ramen (I had 42 g noodles) 

  • sliced beer-braised pork 
  • 1 1/2 cups sliced carrots 
  • 8 ounces dry ramen noodles 
  • 4 soft-boiled eggs, sliced in half (I skipped this ingredient, but if you want to add Justine has a recipe on her website for soft-boiled eggs you can find here
  • 1 cup sliced green onions 
  • 1/2 cup fresh cilantro leaves (not a cilantro house) 

Instructions 

  1. Preheat oven to 350 degrees F. 
  2. Combine together sugar, salt, pepper, and crushed red pepper flakes in a small bowl. With the dry rub cover the entire pork belly, pressing to ensure the rub sticks. Set aside. 
  3. In a large dutch-oven, heat grapeseed oil over medium-high heat. Add pork belly and sear 3-4 minutes per side so that it is nicely browned on all sides. 
  4. Add carrots, celery, garlic and beer. Place in oven, uncovered and bake for 2 hours, or until pork belly is tender. 
  5. While pork is cooking combine all of the ingredients for the broth: carrots, celery, green onions, garlic, ginger, broth, ponzu, orange juice, and fish sauce in a large stock pot over medium-high heat. Bring to a boil and then reduce to a simmer. Cover broth and allow to simmer for 1 1/2 hours. After 1 1/2 hours strain liquid into a bowl. Return liquid back to a stock pot to keep warm. 
  6. Remove pork from oven and place on cutting board. Tent pork with foil and let it sit for 30 minutes. 
  7. To assemble layer pork bell, carrots, noodles, and green onions in shallow bowls. Pour broth over ingredients and sprinkle with cilantro. Serve immediately. 

 Day 4

Calories 1668, Protein 82.80 g, Carbohydrates 145 g, Fat 87 g

Dietary lows (any nutrient under 50% of DRI): Omega 3 0.32 g, Vitamin D 60 IU


Product webpages 

Breakfast

Panko Crusted French Toast 

(502 kcal for 2 slices, with blueberry syrup & 1/2 tsp icing sugar)

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Thoughts: You have got love carbs on carbs!!! This was phenomenal!!! I could eat this every Saturday Morning! I made my french toast with sourdough bread, which I would highly recommend. I also made a blueberry syrup which was super yummy. I would definitely make this dish again (disclaimer: every once and a while!!!). 5/5 

Original Recipe: Kikkoman  

Ingredients (makes 8 servings, I had 2) 

French toast 

  • 3 large eggs 
  • 3/4 tsp sugar (I used brown sugar) 
  • 1 tsp vanilla extract 
  • 1 cup Kikkoman Panko Bread Crumbs 
  • 8 slices dry bread (I recommend sourdough) 
  • 1/4 cup butter 
  • 1/4 cup vegetable oil (I did not use this ingredient, only 1/4 cup butter so if you use this it won’t be included in diet analysis) 

syrup 

  • 1 1/2 cups blueberries 
  • 1 tsp cornstarch 
  • 1/4 cup water 
  • lemon wedge 
  • 1/2 tsp icing sugar 

Instructions 

  1. Warm oven to 400 degrees F. 
  2. Combine together eggs, milk, sugar 7 vanilla in a large shallow bowl. 
  3. In a separate large shallow bowl add Panko crumbs. 
  4. Place 1/4 cup butter on baking sheet and place in oven 1-2 minutes; until butter has just melted. Place pan with melted butter on hot pads at the end of your egg, Panko assembly line. 
  5. Dip bread on both sides in egg mixture. Then dip bread on both sides in Panko mixture. Place bread on baking sheet flipping once to make sure each side is buttered. 
  6. Repeat step 5 until all the slices of bread are prepared. 
  7. Place bread in oven and cook for 15 minutes. Flip and bake for an additional 10 minutes. French toast should be golden brown. 
  8. While toast is cooking prepare the blueberry syrup. Mix cornstarch with water until smooth. Warm blueberries with water and cornstarch mixture over the stove top on medium heat. Bring sauce to a boil then reduce to a simmer. Continue cooking until sauce has slightly thickened. Pour syrup over toast, top with icing sugar, and squeeze the juice of one lemon wedge over your french toast!  

Lunch

Sautéed Zucchini, Corn & Hemp Heart Salad 

(394 kcal for 1 serving)

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Thoughts: This was delightful! Fresh and super delicious! I feel like you could also enjoy this salad cold the next day! I will definitely make this again. It would make a great side dish too. 5/5 

Original Recipe: Manitoba Harvest 

Ingredients (Makes 2 servings, I had 1) 

  • 2 tbsp olive oil (I used grapeseed) 
  • 2 cloves garlic, minced 
  • 4 zucchinis, diced 
  • 1 cup corn kernels 
  • 1/4 tsp dried basil 
  • 1/4 tsp dried oregano 
  • 1/4 cup Hemp Hearts 
  • Juice of 1 lime 
  • 2 tbsp fresh cilantro (I didn’t add this) 
  • 2 tbsp Parmesan, grated 

Instructions 

  1. In a large frying pan, over medium heat, warm oil. Add garlic to pan and sauté for 1-2 minutes; until golden brown and fragrant. 
  2. Add zucchini and corn to the pan and cook until zucchini is tender and almost golden brown. 
  3. Add lime juice, and Hemp Hearts to the pan and sauté for an additional minute. Add cilantro. 
  4. Serve warm salad with grated Parmesan. 

Dinner 

Cook with Campbell’s® Tacos 

(772 kcal for 3 tacos)

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Thoughts: This was definitely a family favourite! But really how can you go wrong with tacos?! I would definitely make this again, it was fast and simple to make, and everyone cleaned their plates, not a crumb was left! 

Again the only problem with prepared foods like condensed soup and broth is that they are high in sodium. Even without added sodium in the beef broth, one serving has 550 mg of sodium. We are only suppose to have 1500 mg per day! Sadly prepared foods especially bread (the worst culprit) are loaded with sodium, but with the reality of our busy lives we tend to rely on these products every once and a while. Try to always buy low sodium. 

When in a rush I would definitely make this dish again. 4/5 

Portion: I had 3 tacos, 3/4 cup ground beef mixture, 2 tbsp cheddar cheese, 1/2 cup cherry tomatoes, 1/2 cup lettuce, 2 tbsp sour cream 

Original Recipe: Cook with Campbell’s® 

Ingredients 

Instructions 

  1. In a large frying pan warm oil over medium-high heat. Add beef, onion, pepper, and chili powder to pan. Cook until beef is browned and no longer pink, about 10-12 minutes. 
  2. Reduce to medium-low heat. Add soup and broth to the pan and bring to a simmer. Cook until sauce thickens, about 3-5 minutes. 
  3. To assemble tacos fill with beef mixture, serve with toppings and serve.