One-Pot Pasta With Spinach and Tomatoes
This one-pot pasta dinner is simple, fresh, and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable, and lends itself to plenty of easy ingredient swaps
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 29 mins | Serves 4 (serving size: about 2 cups pasta mixture and 1 tablespoon cheese) | Calories 333 Fat 7.1g Satfat 2g Monofat 3.2g Polyfat 1.1g Protein 15g Carbohydrate 55g Fiber 9g Cholesterol 5mg Iron 5mg Sodium 538mg Calcium 197mg |
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped onion
- 6 garlic cloves, finely chopped
- 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
- 1 1/2 cups unsalted chicken stock (such as Swanson)
- 1/2 teaspoon dried oregano
- 8 ounces whole-grain spaghetti or linguine (such as Barilla)
- 1/2 teaspoon salt
- 10 ounce fresh spinach
- 1 ounce Parmesan cheese, grated (about 1/4 cup)
Recipe
- Step 1 Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
- Step 2 Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
- Step 3 Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid.
- Step 4 Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
- Step 5 Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes. Sprinkle with cheese and serve.
Chef's Notes
- Riff #1: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
- Riff #2: Use fresh grape tomatoes instead, and add fresh herbs.
- Riff #3: Try adding chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish.
One-pan Baked Salmon and Veggies
This one-pot pasta dinner is simple, fresh, and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable, and lends itself to plenty of easy ingredient swaps
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 29 mins | Serves 4 (serving size: about 2 cups pasta mixture and 1 tablespoon cheese) | Calories 333 Fat 7.1g Satfat 2g Monofat 3.2g Polyfat 1.1g Protein 15g Carbohydrate 55g Fiber 9g Cholesterol 5mg Iron 5mg Sodium 538mg Calcium 197mg |
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped onion
- 6 garlic cloves, finely chopped
- 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
- 1 1/2 cups unsalted chicken stock (such as Swanson)
- 1/2 teaspoon dried oregano
- 8 ounces whole-grain spaghetti or linguine (such as Barilla)
- 1/2 teaspoon salt
- 10 ounce fresh spinach
- 1 ounce Parmesan cheese, grated (about 1/4 cup)
Recipe
- Step 1 Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
- Step 2 Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
- Step 3 Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid.
- Step 4 Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
- Step 5 Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes. Sprinkle with cheese and serve.
Chef's Notes
- Riff #1: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
- Riff #2: Use fresh grape tomatoes instead, and add fresh herbs.
- Riff #3: Try adding chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish.
Skinny Mexican Chicken Skillet
This one-pot pasta dinner is simple, fresh, and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable, and lends itself to plenty of easy ingredient swaps
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 29 mins | Serves 4 (serving size: about 2 cups pasta mixture and 1 tablespoon cheese) | Calories 333 Fat 7.1g Satfat 2g Monofat 3.2g Polyfat 1.1g Protein 15g Carbohydrate 55g Fiber 9g Cholesterol 5mg Iron 5mg Sodium 538mg Calcium 197mg |
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped onion
- 6 garlic cloves, finely chopped
- 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
- 1 1/2 cups unsalted chicken stock (such as Swanson)
- 1/2 teaspoon dried oregano
- 8 ounces whole-grain spaghetti or linguine (such as Barilla)
- 1/2 teaspoon salt
- 10 ounce fresh spinach
- 1 ounce Parmesan cheese, grated (about 1/4 cup)
Recipe
- Step 1 Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
- Step 2 Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
- Step 3 Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid.
- Step 4 Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
- Step 5 Uncover; stir in salt. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes. Sprinkle with cheese and serve.
Chef's Notes
- Riff #1: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
- Riff #2: Use fresh grape tomatoes instead, and add fresh herbs.
- Riff #3: Try adding chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish.
Mediterranean Chickpea Salad
Our lemon-parsley vinaigrette is perfectly tart and fresh with a hint of spice and you can put it on everything. This means that if you want to switch out any of the salad ingredients for your preferred addition, you have our blessings.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 6 | Calories : 368 Fat: 22g Carbs: 31g Protein:13g |
Ingredients
For the salad
1. 2 (15-oz.) can chickpeas, drained and rinsed
2. 1 medium cucumber, chopped
3. 1 bell pepper, chopped
4. 1/2 red onion, thinly sliced
5. 1/2 c. chopped kalamata olives
6. 1/2 c. crumbled feta
7. Kosher salt
8. Freshly ground black pepper
FOR THE LEMON-PARSLEY VINAIGRETTE
1. 1/2 c. extra-virgin olive oil
2. 1/4 c. white wine vinegar
3. 1 tbsp. lemon juice
4. 1 tbsp. freshly chopped parsley
5. 1/4 tsp. red pepper flakes
6. Kosher salt
7. Freshly ground black pepper
Recipe
Step 1: Make salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper.
Step 2: Make vinaigrette: In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Close the jar and shake until emulsified, then season with salt and pepper.
Step 3: Dress salad with vinaigrette just before serving.
Easy Spicy Tomato Bacon Pasta
Dinner recipes don’t come easier than this spicy tomato bacon pasta. It’s the perfect recipe for when you need a delicious plate of pasta, FAST!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4-6 | Calories : 402kcal Carbohydrates: 69g Protein : 20g Fat : 4g |
Ingredients
1. 250 g (+- 9 oz) streaky bacon finely chopped
2. 1 red onion finely chopped
3. 2-4 garlic cloves crushed
4. 1 red chili finely chopped (remove seeds if you want it less spicey) 4. 400g (14oz chopped tomatoes)
5. 2tbsp tomato paste
6. 2 tbsp cream
7. Pinch of sugar
8. Salt and pepper to taste
9. 500g (1lb of pasta)
Recipe
Step 1: Bring a large pot of salted water to a boil. Add the pasta when the water is boiling and cook for 7-10 minutes (depending on shape) until al dente. Drain and reserve 1 cup of cooking water.
Step 2: Fry the bacon in a large frying pan until golden brown and crisp. Remove from the pan with a slotted spoon and set aside. Drain off the fat and reserve 1 tablespoon in the pan.
Step 3: Fry the onion and garlic until soft and translucent in the bacon fat. Add the chillies, tomatoes, tomato paste, cream and sugar and allow to simmer gently for a few minutes. Season to taste.
Step 4: Combine the cooked and drained pasta with the sauce. Add some of the reserved pasta cooking water and toss to coat the pasta in the sauce. Use the cooking water to loosen the pasta and to keep it saucy.
Step 5: Serve the pasta with Parmesan and fresh basil.
Vietnamese Pork and Broccoli Rice Bowls
Broccoli gets a whirl in your food processor, with rice-like results, in this healthy dinner recipe. Serve with hot sauce and limes for an extra kick.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4) | Calories: 422 calories Protein: 31.8g Carbohydrates: 30g Fats: 22.6g |
Ingredients
1. ½ cup warm water 2. 2 tablespoons packed light brown /sugar 3. ½ cup fresh lime juice 4. 2 tablespoons rice vinegar 5. 1 tablespoon fish sauce 6. 1-2 tablespoons minced serrano or jalapeño pepper 7. 1 pound broccoli with stems (not crowns)
8. 2 tablespoons peanut oil, divided
9. ½ teaspoon kosher salt, divided
10. 1 pound lean ground pork
11. 1 tablespoon chopped garlic
12. 1 tablespoon chopped fresh ginger
13. ¼ cup chopped fresh cilantro and/or mint
14. ¼ cup thinly sliced shallot
15. 1 cup julienned red bell pepper
16. 1 cup grated carrot
17. 1 cup diced English cucumber
18. ½ cup coarsely chopped roasted unsalted peanuts-
Recipe
Step 1
Combine water and brown sugar in a bowl; stir until the sugar dissolves. Add lime juice, vinegar, fish sauce and chile pepper to taste. Set aside
Step 2
Peel the broccoli stems. Coarsely chop all the broccoli. Pulse in a food processor into rice-size pieces.
Step 3: Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the broccoli “rice” and 1/4 teaspoon salt. Cook, stirring occasionally, until softened, 4 to 6 minutes. Divide among 4 bowls; cover to keep warm.
Step 4: Wipe out the pan. Add the remaining 1 tablespoon oil and pork and cook over medium-high heat, stirring and breaking up, until browned, 3 to 5 minutes. Stir in garlic, ginger and the remaining 1/4 teaspoon salt. Cook for 1 minute. Remove from heat. Stir in herbs, shallot and 1/2 cup of the reserved sauce.
Step 5: To serve, top each bowl of broccoli rice with equal portions of the pork mixture, bell pepper, carrot, cucumber and peanuts. Serve with the remaining sauce.
Grilled Fish and White Bean Salad
This is a perfect way to use up leftover grilled fish. Fish that has been cooked with almost any kind of seasoning--even teriyaki sauce--will be great here. Serve the salad on a bed of greens.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 13 mins | Serves 4 | Calories: 223g Protein:16.9g Carbohydrates: 23g Fat: 7.5g |
Ingredients
2 tbsp. extra-virgin olive oil
2 tbsp. lemon juice
1 tsp. grated lemon zest
coarse salt and pepper
1 1/2 c. skinless grilled salmon or tuna pieces, broken into large chunks
2 c. cooked white beans 1 c. cooked green beans
1 c. grape tomatoes, halved
1/3 c. thinly sliced red onion
1 1/2 tsp. thinly shredded fresh sage or minced rosemary leaves
Recipe
Step 1: In a large bowl, whisk together the oil, lemon juice and zest, and pinch of salt and pepper.
Step 2: Measure out 1 tablespoon of the dressing and toss with the salmon in a medium bowl.
Step 3: To the remaining dressing in the large bowl, add the white beans, green beans, tomatoes, onion, and sage, and toss well.
Step 4: Divide the vegetable mixture among 4 plates and top with the salmon. Serve at room temperature or chilled
Vegetable Weight Loss Soup
A big bowl of this vegetable soup will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hour | Serves 1 | Calories: 225 Protein: 12.7g Carbs:27.8 Fat: 8.4g" |
Ingredients
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 stalks celery, chopped
12 ounces fresh green beans, cut into 1/2-inch pieces
2 cloves garlic, minced
8 cups no-salt-added chicken broth or low-sodium vegetable broth
2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed
4 cups chopped kale
2 medium zucchini, chopped
4 Roma tomatoes, seeded and chopped
2 teaspoons red-wine vinegar
¾ teaspoon salt
½ teaspoon ground pepper
8 teaspoons prepared pesto
Recipe
Step 1: Heat oil in a large pot over medium-high heat. Add onion, carrot, celery, green beans and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 10 minutes.
Step 2
Add broth and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are soft, about 10 minutes more.
Step 3
Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase heat to return to a simmer; cook until the zucchini and kale have softened, about 10 minutes.
Step 4
Top each serving of soup with 1 teaspoon pesto.
Buttery Red Pepper Fettucine Alfredo
Fettucine Alfredo in its purest form, is nothing more than pasta, butter, and Parmesan cheese. It's far from a paradigm of sound nutrition, but considerably better than the pasta that appears on American menus all over the country: a thick sludge of reduced heavy cream and a heap of noodles that, when combined, will chew up a full day of fat and the better part of your 24-hour caloric allowance.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 4 | Calories 333 Fat 7.1g Satfat 2g Monofat 3.2g Polyfat 1.1g Protein 15g Carbohydrate 55g Fiber 9g Cholesterol 5mg Iron 5mg Sodium 538mg Calcium 197mg |
Ingredients
10 oz dried fettucine
1 1⁄2 Tbsp butter
1 1⁄2 Tbsp flour
1 cup milk
1⁄2 cup half and half
3⁄4 cup chopped bottled roasted red peppers
2 cloves garlic, halved
1⁄2 cup grated Parmesan
Salt and black pepper to taste
Recipe
Step 1: Bring a large pot of salted water to a boil. Add the pasta and cook until al dente (usually about 30 seconds to a minute less than the package instructions recommend).
Step 2: Meanwhile, melt the butter in a medium saucepan over medium heat
Step 3: Stir in the flour and cook for a minute, until the two are fully incorporated. Slowly add the milk and half and half, whisking to help prevent lumps from forming
Step 4: Add the red pepper and garlic.
Step 5: Turn the heat to low and simmer for 10 minutes.
Step 6: Pour the mixture into a blender and purée until smooth and uniform in color.
Step 7: Return to the pan and stir in the Parmesan.
Step 8: Season with salt and pepper and simmer until the pasta is done cooking.
Step 9: Drain the pasta and add directly to the saucepan.
Sep 10: Toss to coat evenly.
Step 11: Divide among 4 warm bowls or plates.
Spicy Tuna and Avocado Fish Taco
Not only does the combination of silky rare tuna and creamy avocado fit a boatload of healthy fat into the palm of your hand, but the flavors are tough to beat, especially when crowned with a spicy slaw and the tang of a few pickled onions. Forget the fried version: This is your new fish taco recipe.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 24 mins | Serves 4 | Calories: 338 Fat 22g Carbs 19g Protein: 16g |
Ingredients
For the salad
4 cups shredded red or green cabbage
2 Tbsp olive oil mayonnaise
Juice of 1 lime, plus lime wedges for serving
1⁄2 Tbsp canned chipotle pepper
Salt and black pepper to taste
1⁄2 Tbsp canola or olive oil
12 oz fresh ahi or other high-quality tuna
8 corn tortillas
1 ripe avocado, pitted, peeled, and sliced
Pickled red onions
Hot sauce
Recipe
Step 1: Combine the cabbage, mayo, lime juice, and chipotle in a large mixing bowl.
Step 2: Season with salt and pepper. Set the slaw aside. (This is best done at least 15 minutes before cooking so that you allow the flavors to marry.)
Step 3: Heat the oil in a large cast-iron skillet or stainless-steel sauté pan over medium-high heat.
Step 4: Season the tuna with salt and plenty of black pepper.
Step 5: When the oil is hot, add the tuna and sear for 2 minutes on each side, until a nice crust has developed but the inside of the tuna is still rare.
Step 6: While the pan is still hot, heat the tortillas until lightly crisp on the outside.
Step 7: Slice the tuna into thin planks.
Step 8: Divide among the tortillas and top each with avocado slices, slaw, and pickled onions.
Step 9: Serve with lime wedges and hot sauce.
Butternut Squash Soup with Apple Grilled Cheese Sandwiches
Layering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. If you have a sensitive palate, you can cut back on the spices. Be sure to use seasonal squash for the best squash flavor.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 45 mins | Serves 4 | Calories: 419 Protein: 13.5g Carbs: 43.3g Fat: 23.1g" |
Ingredients
12 tablespoons grapeseed oil or coconut oil, divided
cup chopped onion
2 tablespoons minced fresh ginger
1 teaspoon ground cumin
1 teaspoon ground turmeric
¼ teaspoon cayenne pepper, plus more for garnish
5 cups cubed (1-inch) peeled butternut squash
1 (15 ounce) can light coconut milk, divided
2 cups low-sodium no-chicken broth or chicken broth
1 small apple, thinly sliced, divided
¾ teaspoon salt
1 tablespoon lime juice
4 slices whole-wheat country bread
1 cup shredded smoked Gouda or Cheddar cheese
Ground pepper for garnish
Recipe
Step 1: Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and ginger; cook, stirring, until starting to soften, about 3 minutes. Add cumin, turmeric and cayenne; cook, stirring, for 30 seconds. Add squash, coconut milk (reserve 4 tablespoons for garnish, if desired), broth, half the apple slices and salt. Bring to a boil. Reduce the heat to maintain a simmer and cook, stirring occasionally, until the squash is tender, about 20 minutes. Stir in lime juice. Remove from heat.
Step 2
Puree the soup in the pan using an immersion blender or in batches in a blender. (Use caution when blending hot liquids.)
Step 3
Divide 1/2 cup cheese between 2 slices of bread. Top with the remaining apple slices, cheese and bread. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add the sandwiches and cook until lightly browned on both sides and the cheese is melted, about 2 minutes per side. Cut in half. Garnish the soup with the reserved coconut milk, more cayenne and ground pepper, if desired.
Veggie Yaki Udon
Pack in the veg with our flavour-packed Japanese-inspired yaki udon. It's healthy, takes just 25 minutes to make, and is low in fat and calories
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 2 | Calories: 366 Fat: 9g Carbs: 51g Protein: 15g |
Ingredients
1.1½ tbsp sesame oil
1 red onion, cut into thin wedges
160g mangetout
70g baby corn, halved
2 baby pak choi, quartered
3 spring onions, sliced
1 large garlic clove, crushed
½ tbsp mild curry powder, or use 1 tsp garam masala
4 tsp low-salt soy sauce
300g ready-to-cook udon noodles
1 tbsp pickled sushi ginger, chopped, plus 2 tbsp of the brine, optional
Recipe
Step 1: Heat the oil in a non-stick frying pan or wok over a high heat. Add the onion and fry for 5 mins. Stir in the mangetout, corn, pak choi and spring onions and cook for 5 mins more. Add the garlic, curry powder and soy sauce, and cook for another minute.
Step 2
Add the udon noodles along with the ginger (if using) and reserved brine, and stir in 2-3 tbsp hot water until the noodles are heated through. Divide between bowls and serve.
Chicken Piccata
Lemony, caper-topped, and just buttery enough, chicken piccata is an easy weeknight supper that’s easy to love, and so very fast—just ten minutes from sauté pan to table.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 6 | Calories: 457 Protein: 27g Carbs: 19g Fat: 30g |
Ingredients
Boneless, skinless chicken breasts.
Salt & pepper.
Flour for dredging
Butter.
Olive oil.
Chicken stock.
Shallots
Garlic
Lemons
Capers
Recipe
Step 1: Slice the chicken breasts horizontally—you’ll need a sharp knife for this, obviously! The reason you cut the chicken breast into thin pieces is so that they can cook evenly during the pan-frying process. Thin pieces of chicken mean that when the outside is crispy and perfectly brown, the chicken will be cooked through. Magic!
Step 2: Dredge! Season the chicken breast pieces, and then give them a nice coating of flour. For whatever reason, kids really love to help out with this step. If they’re old enough to know to be careful with raw poultry, go ahead and outsource this step to them!
Step 3: Fry! Fry the chicken cutlets in a combination of olive oil and butter. The oil—use regular light olive oil, not extra virgin—helps prevent the butter from burning, plus, we love the flavor of both!
Tuna and Green Salad
This one-pot pasta dinner is simple, fresh, and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable, and lends itself to plenty of easy ingredient swaps
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 mins | Serves 2 | Calories: 114g Fat: 6g Protein: 12g Carbs: 3g |
Ingredients
5-6 butter lettuce leaves
1 can wild albacore tuna
1 avocado, cubed
5-6 radishes, thinly sliced
1 red bell pepper, cubed
2 mini cucumbers, sliced
1/4 red onion, thinly sliced
1/2 cup fresh cilantro, chopped
Salad Dressing
2 tbsp olive oil
3 cloves garlic, minced
1 tbsp chopped cilantro
sea salt and freshly grounded pepper, to taste
pinch red pepper flakes
Recipe
Step 1: Add a layer of the butter lettuces leaves to the salad plate.
Step 2: In a large bowl add in the cubed avocado, sliced radishes and cucumber, chopped bell pepper, onion and cilantro. Give it a toss to combine. Then add to salad plate. Top with the wild tuna.
Step 3: In a small bowl whisk the salad dressing ingredients. Pour dressing over the tuna salad and give it a quick mix. Feel free to season to taste and add more fresh herbs like cilantro or dill
Spaghetti with Baked Brie, Mushrooms & Spinach
Melted Brie cheese coats pasta and roasted veggies in this rich vegetarian pasta dish. White balsamic vinegar adds tang and a hint of sweetness in this easy weeknight dinner.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 45mins | Serves 4 | Calories: 557g Protein: 23g Fat: 31g Carbs: 52g |
Ingredients
1 (8 ounce) package mushrooms, thickly sliced
1 cup halved and thinly sliced onion
¼ cup extra-virgin olive oil
3 large cloves garlic, minced
1 ¼ teaspoons Italian seasoning
½ teaspoon salt
½ teaspoon ground pepper
1 (8 ounce) wheel Brie, top rind removed
8 ounces whole-wheat spaghetti
4 cups coarsely chopped spinach
2 tablespoons white balsamic vinegar
Recipe
Step 1
Preheat oven to 375°F.
Step 2
Toss mushrooms, onion, oil, garlic, Italian seasoning, salt and pepper together on a large rimmed baking sheet. Move some vegetables aside and place Brie on the baking sheet. Bake until the vegetables are tender and the cheese is hot and melted, 25 to 30 minutes.
Step 3
Meanwhile, bring a large saucepan of water to a boil. Add spaghetti and cook according to package directions. Place spinach in a large colander and drain the pasta over the spinach. Return the pasta and spinach to the saucepan. When the veggies and Brie are done, add them to the saucepan. Add vinegar and stir well, making sure that everything gets coated with cheese.
Healthy Pesto-Topped Grilled Swordfish Steak Recipe
No fridge should be without a bottle of premade pesto. It pairs perfectly with pasta, of course, but also works as an excellent sandwich spread, salad dressing enhancer, and instant marinade. This recipe takes the latter tack, slathering meaty swordfish steaks in pesto before grilling, then topping them with quick-sautéed tomatoes.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 mins | Serves 4 | Calories: 250g Fat: 13g Protein: 31.6g Carbs: 14.1g |
Ingredients
2 Tbsp bottled pesto
4 swordfish steaks (4–6 oz each)
1 Tbsp olive oil
2 cloves garlic, peeled and lightly crushed
2 cups cherry tomatoes
Salt and black pepper to taste
Recipe
Step 1: Spread the pesto all over the swordfish steaks, cover, and marinate in the fridge for 30 minutes.
Step 2: While the fish marinates, heat the olive oil in a sauté pan over medium heat.
Step 3: Add the garlic and cook for a minute or two, until lightly browned.
Step 4: Add the tomatoes and sauté until the skins are lightly blistered and about to pop, about 5 minutes.
Step 5: Season with salt and pepper.
Step 6: Preheat a grill or grill pan.
Step 7: Season the fish all over with salt and pepper.
Step 8: When the grill is hot, cook the swordfish for 4 to 5 minutes per side, until the fish is cooked all the way through and the flesh flakes with gentle pressure.
Step 9: Reheat the tomatoes and top each steak with a scoop.
Tuna and Roasted Vegetable Salad
Salata meshwiya literally means roasted salad, and is popular all along the North African coast, particularly in Tunisia. The country’s history with France means there’s a heavy influence of French cuisine in the food, which perhaps explains the meshwiya’s resemblance to the Niçoise salad, which includes eggs and canned tuna.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4-6 | Calories : 565g Fat: 19g Protein: 41g Carbs: 57g |
Ingredients
5 yellow bullhorn capsicums (see Note)
5 small Lebanese eggplants
2 red onions, peeled, halved
80 ml (⅓ cup) olive oil
4 large roma tomatoes, peeled, seeds removed, thinly sliced
1 large lemon, juiced
425g can tuna in brine, drained, broken into large pieces
1 tbsp salted capers, rinsed, drained
Recipe
Step 1: Preheat oven to 180°C. Place capsicums, eggplants and onions on an oven tray lined with baking paper. Drizzle with 1 tbsp olive oil, season with salt and pepper, and roast for 25 minutes, turning halfway, or until softened and capsicums are blackened all over. Transfer capsicums to a bowl and cover with plastic wrap. Stand for 10 minutes to allow the skins to soften, then rub off charred skins and slice into thin strips.
Step 2: Cut eggplant into 1 cm rounds, slice onions and place in a large bowl with capsicums, tomatoes, lemon juice and remaining 60 ml olive oil. Season and toss gently to combine. Spoon over a platter, top with eggs and tuna, and scatter with capers to serve.
Roasted Cauliflower Pasta with Toasted Walnuts, Parsley, Garlic & Lemon zest
Broccoli gets a whirl in your food processor, with rice-like results, in this healthy dinner recipe. Serve with hot sauce and limes for an extra kick.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 2-3 | Calories: 386g Carbs: 38.5g Protein:10.6g Fat: 22.9g |
Ingredients
1 head cauliflower
2 tablespoons olive oil
3 minced garlic cloves (divided)
salt and pepper to taste
1/4 teaspoons chili flakes
lemon zest from one lemon (divided)
4–6 ounces pasta (bucatini, linguini, spaghetti or any other gluten-free noodle)
1 cup fresh chopped Italian parsley
1/2 cup toasted walnuts, chopped
1 fresh garlic clove- very finely minced
A generous drizzle of olive oil to coat,
salt, pepper and chili flakes -to taste
finely grated pecorino– optional but good
2 tablespoons capers– optional, but good!
Recipe
Step 1: Preheat oven to 425 F
Step 2: Trim and cut cauliflower into small bite-sized florets and place in a bowl. Drizzle with olive oil to coat, sprinkle with salt and pepper, 1/2 of the lemon zest, 2/3 rds of the minced garlic and some chili flakes. Toss well and spread out in a single layer on a parchment-lined sheet pan, and place into the middle of the hot oven. Roast until tender and golden and caramelized in places, about 20-25 minutes.
Step 3: While the cauliflower is roasting, cook the pasta in 2 quarts of water with 1 tablespoon salt. When done, drain, and reserve 1 cup pasta water, and place pasta in a bowl.
Step 4: Drizzle pasta generously with olive oil to coat the noodles, then add the remaining finely minced garlic (raw), the chopped parsley, remaining lemon zest, crushed toasted walnuts, capers and when cauliflower is done, add it to the bowl and toss. If it feels dry, add a little hot pasta water. Sprinkle with pecorino and chili flakes.
Step 5: Taste, adjust salt and pepper and add more if necessary. If it tastes bland, it probably needs a little more salt.
Step 6: Divide among 2-3 bowls
Thai Hot and Sour Prawn Soup
Thai Hot and Sour Prawn Soup also known as Tom Yum Goong is a fragrant, spicy and sour soup flavor explosion made with authentic Thai ingredients. If you like spicy food, you have finally found your match. Thai Hot and sour Prawn Soup packs a big punch of heat. There is absolutely nothing mild about the heat or flavoring aromatics of this recipe.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 2 | Calories: 150 Carbs: 19g Protein: 16g Fat: 3g |
Ingredients
3 cups chicken stock
3 stalks of lemon grass (crushed with the back of your knife)
6 slices galangal (Thai ginger)
4 kaffir limes leave torn in half – remove the stem
1-3 chillies fresh or dried (crushed if you want them hot)
2 tomatoes cut into quarters
4 oz mushrooms shimeji (or mushrooms of choice)
1 shallot cut into quarters
2 tablespoon fish sauce
2 teaspoon brown sugar or sugar alternative of choice
8-10 prawns peeled and deveined (can substitute large shrimp, seafood, tofu, or even chicken if you wish)
3 teaspoon lime juice
2 tablespoon cilantro (coriander) for garnish – optional
Recipe
Step 1: Boil the chicken stock in a pot, add lemon grass, galangal, kaffir lime leaves and chilies, cook until boiling.
Step 2: Reduce heat to a simmer.
Step 3: Add crushed tomatoes, mushrooms and shallot in the pot with a gentle stir. Wait for a few minutes until everything is cooked.
Step 4: Season with fish sauce and sugar. Bring soup back up to a boil. Add prawns and lime juice. Turn off heat. Let sit for 10 minutes. The heat of the broth will cook the shrimp. (your shrimp should no longer be translucent, be bright pink and white and look like the letter C) Taste and adjust for your liking. If you want it sourer, add more lime juice. Saltier add more fish sauce. Sweet add more brown sugar or sugar alternative.
Step 5: Sprinkle with cilantro (coriander) and its ready to serve. Enjoy!
Roast Pork, Asparagus & Cherry Tomato Bowl
In this healthy grain bowl dinner recipe, hummus may seem like an unconventional dressing ingredient, but here we thin it with some hot water to make a rich, creamy drizzle.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 50 minutes | Serves 4 | Calories: 400 Carbs: 43.9g Protein: 32.7g Fat: 11.9g |
Ingredients
2 ½ cups water plus 2 tablespoons, divided
1 ¼ cups bulgur
¾ teaspoon salt, divided
1 pound pork tenderloin, trimmed
1 teaspoon dried marjoram
¼ teaspoon ground pepper
2 tablespoons canola oil, divided
1 bunch asparagus, trimmed and cut into 1-inch pieces
1 large red onion, chopped
1 cup halved cherry tomatoes
½ cup finely chopped fresh parsley
2 teaspoons lemon zest
2 tablespoons lemon juice
¼ cup plain hummus
Recipe
Step 1: Preheat oven to 400 degrees F.
Step 2: Bring 2 1/2 cups water to a boil in a medium saucepan. Remove from heat and stir in bulgur and 1/4 teaspoon salt. Cover and let stand until tender, about 20 minutes.
Step 3
Meanwhile, sprinkle pork with marjoram, pepper and 1/4 teaspoon salt. Heat 1 tablespoon oil in a large cast-iron or other ovenproof skillet over medium-high heat. Add the pork; cook, turning several times, until browned on all sides, 4 to 6 minutes.
Step 4
Toss asparagus and onion with the remaining 1 tablespoon oil and 1/4 teaspoon salt in a medium bowl. When the pork is browned, scatter the asparagus and onion around it. Transfer the pan to the oven and roast until an instant-read thermometer inserted in the center of the pork registers 145 degrees F, 12 to 16 minutes. About 5 minutes before the pork is done, scatter the tomatoes over the vegetables in the pan.
Step 5
Transfer the pork to a clean cutting board and let rest for 5 minutes before slicing. Toss the vegetables with the pan juices.
Step 6
Drain any remaining liquid from the bulgur, then stir in parsley, lemon zest and lemon juice. Combine hummus and 2 tablespoons hot -water in a small bowl. Divide the bulgur among 4 bowls and top with the pork and vegetables; drizzle with the hummus sauce.
Farmers Market Fried Rice
Here’s a recipe that may come in handy on a busy weeknight, that the whole family will love- Farmers Market Fried Rice. What I like about this recipe is how adaptable it is. The variations are endless here, and depending on the season, you can take this Vegetable Fried Rice many different directions based on what is in season and your family’s preferences.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 mins | Serves 4 | Calories: 453 Fat: 21.9g Protein 16.9g Carbs: 52.5g |
Ingredients
8 ounces tofu (or two eggs, whisked) Or for meat.
4–5 tablespoons coconut oil (or peanut oil, olive oil, or use butter or ghee) divided
2 leeks (chopped and rinsed) or 1 onion, diced
3 garlic cloves, rough chopped ( or try garlic scapes!)
4 cups chopped veggies: carrots, mushrooms, cabbage, bok choy, asparagus, kale, bell pepper, broccoli, broccolini, zucchini, snow peas, green beans, baby spinach, kale.
1 cup shelled edamame or peas (frozen)
3 cups cooked, cold, dry rice (or brown rice) see notes
3 tablespoons soy sauce or GF Liquid aminos
1 teaspoon toasted sesame oil
salt and pepper to taste- or 1/4 teaspoon each
1/4 cup scallions
1–2 teaspoons Furikake or toasted sesame seeds
Recipe
Step 1: In an extra-large non-stick skillet, heat 2 tablespoons oil over medium heat and scramble the eggs or tofu. If using tofu, blot it dry first, and break it apart into little bits with the spatula in the pan. Season with a little salt and pepper ( and if you want your tofu yellowish, add a pinch of turmeric). Set aside on a large plate
Step 2: If using tofu, blot it dry first, and break it apart into little bits with the spatula in the pan. Season with a little salt and pepper ( and if you want your tofu yellowish, add a pinch of turmeric). Set aside on a large plate.
Step 3: Add enough oil to lightly coat the pan. Add the rice, spreading it out. Turn up heat to med-high, and let it get a little crispy, resisting the urge, to constantly stir. Flip the rice big sections, using a spatula and crisp up the other side. Once the rice is crispy enough to your liking, add back in the tofu (or eggs) and the veggies. Give a good stir to combine. Add the soy sauce, sesame oil and salt and pepper to taste. If adding the Hondashi, stir in a little at a time. Adjust soy sauce and sesame oil, adding more if you like.
Step 4: Divide among bowls and top with fresh scallions and Furikake or toasted sesame seeds.
Step 5 Fried Rice will keep up to 4 days in the fridge and can be reheated on the stovetop or in a microwave
Mediterranean Salmon and Veggies
This dish is packed with flavor and fits perfectly into a Mediterranean diet.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 55 mins | Serves 4 | Calories: 422 Protein: 32.9 Fat: 18.6g Carbs: 31.5g |
Ingredients
1 pound fingerling potatoes, halved lengthwise
2 tablespoons olive oil
5 garlic cloves, coarsely chopped
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
4 5 to 6-ounce fresh or frozen skinless salmon fillets
2 medium red, yellow and/or orange sweet peppers, cut into rings
2 cups cherry tomatoes
1 ½ cups chopped fresh parsley (1 bunch)
¼ cup pitted kalamata olives, halved
¼ cup finely snipped fresh oregano or 1 Tbsp. dried oregano, crushed
1 lemon
Recipe
Step 1: Preheat oven to 425 degrees F. Place potatoes in a large bowl. Drizzle with 1 Tbsp. of the oil and sprinkle with garlic and 1/8 tsp. of the salt and black pepper; toss to coat. Transfer to a 15×10-inch baking pan; cover with foil. Roast 30 minutes.
Step 2
Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp. of the salt and black pepper. Drizzle with remaining 1 Tbsp. oil; toss to coat.
Step 3
Rinse salmon; pat dry. Sprinkle with remaining 1/4 tsp. salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes.
Step 4
Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest.
Chicken and Beans Burrito Bowl
Need help with dinner? All you need to do is open your pantry for this quick and easy weeknight meal that combines your favorite burrito flavors together in one bowl.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 mins | Serves 6 | Calories : 450 Fat: 28g Protein: 62g Carbs: 3g |
Ingredients
Cilantro Lime Rice
2 1/2 cups water 1 1/2
cups uncooked regular long-grain white rice
1/2
teaspoon salt
3
tablespoons finely chopped fresh cilantro leaves
2
tablespoons fresh lime juice
1
tablespoon olive oil
Chicken and Beans
1
tablespoon olive oil
1
medium onion, finely chopped
1
serrano chile, seeded and diced
3
cups shredded cooked chicken
1
can (15 oz) Progresso™ black beans, drained, rinsed
1
can (14.5 oz) Muir Glen™ organic fire roasted diced tomatoes
1
can (4.5 oz) Old El Paso™ chopped green chiles
2/3
cup water
1
package (1 oz) Old El Paso™ chicken taco seasoning mix
Toppings
Sliced avocado
Crumbled Cotija cheese
Sour cream
Lime wedges
Shredded lettuce
Recipe
Step 1: In 2-quart saucepan, heat 2 1/2 cups water to boiling. Add rice and salt; cover, and reduce heat to simmering. Cook 16 to 18 minutes or until water is absorbed and rice is just tender.
2
In small bowl, beat cilantro, lime juice and 1 tablespoon olive oil. Stir into cooked rice; fluff with fork.
3
In 12-inch skillet, heat 1 tablespoon olive oil over medium heat. Cook onion and serrano chile in oil about 6 minutes or until softened. Add chicken, beans, tomatoes, green chiles, 2/3 cup water and the taco seasoning mix. Heat to simmering; reduce heat to low. Cook 5 minutes, stirring occasionally.
4
Serve chicken and beans in bowls with rice and desired toppings.
Kale & Avocado Salad with Blueberries & Edamame
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 mins | Serves 4 | Calories: 368, Protein: 10g Carbs: 21g Fat: 29g |
Ingredients
6 cups stemmed and coarsely chopped curly kale
1 avocado, diced
1 cup blueberries
1 cup halved yellow cherry tomatoes
1 cup cooked shelled edamame
¼ cup sliced almonds, toasted (see Tip)
½ cup crumbled goat cheese (2 ounces)
¼ cup olive oil
3 tablespoons lemon juice
1 tablespoon minced chives
1 ½ teaspoons honey
1 teaspoon Dijon mustard
1 teaspoon salt
Recipe
Step 1
Place kale in a large bowl and, using your hands, massage to soften the leaves. Add avocado, blueberries, tomatoes, edamame, almonds, and goat cheese. Step 2
Combine oil, lemon juice, chives, honey, mustard, and salt in a small bowl or in a jar with a tight-fitting lid. Whisk or shake well.
Step 3
Drizzle the vinaigrette over the salad and toss to combine.
Classic Sesame Noodles with Chicken
Sesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 mins | Serves 4 | Calories: 460 Protein: 28.6g Carbs: 53.2g Fat: 16.5g |
Ingredients
8 ounces whole-wheat spaghetti
3 tablespoons toasted (dark) sesame oil
2 scallions, chopped
1 tablespoon minced garlic
2 teaspoons minced fresh ginger
1 teaspoon brown sugar
2 tablespoons reduced-sodium soy sauce
2 tablespoons ketchup
8 ounces cooked boneless, skinless chicken breast, shredded
1 cup julienned carrots
1 cup sliced snap peas
3 tablespoons toasted sesame seeds
Recipe
Step 1
Cook spaghetti in a pot of boiling water according to package directions. Drain, rinse and transfer to a large bowl. Step 2
Combine sesame oil, scallions, garlic, ginger and brown sugar in a small saucepan. Heat over medium heat until starting to sizzle. Cook for 15 seconds. Remove from heat and stir in soy sauce and ketchup. Add to the noodles along with chicken, carrots, snap peas and sesame seeds; gently toss to combine.
Chef's Notes
- Make Ahead Tip: Refrigerate sauce and noodle mixture separately for up to 1 day; toss together before serving.
Shichimi Togarashi Pork Chops with Spicy Greens
This one-pot pasta dinner is simple, fresh, and healthy—what's not to love? Cooking the pasta right in the sauce saves time and cleanup while infusing the noodles with more flavor. This speedy recipe is also endlessly adaptable, and lends itself to plenty of easy ingredient swaps
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 400 Fat:21g Protein: 30g Carbs: 25g |
Ingredients
¼ cup rice vinegar
3 tablespoons reduced-sodium tamari or soy sauce (see Tip)
2 tablespoons toasted sesame oil
2 medium Asian or unripe Anjou pears, grated
1 – 1 ¼ pound boneless pork chops, about 1/2 inch thick, trimmed
2 tablespoons shichimi togarashi (see Tip), plus more for garnish
3 tablespoons canola oil, divided
1 tablespoon white miso
1 tablespoon finely chopped shallot
12 cups mixed spicy greens
1 medium carrot, shredded
1 cup thinly sliced radishes
Recipe
Step 1
Combine vinegar, tamari (or soy sauce) and sesame oil in a large bowl. Place grated pear in a small bowl and combine with 3 tablespoons of the vinegar mixture. Set aside. Step 2
Coat pork chops with shichimi togarashi. Heat 2 tablespoons canola oil in a large skillet over medium heat. Add the pork chops and cook, flipping once, until an instant-read thermometer inserted in the thickest part registers 140°F, about 4 minutes per side. Let rest for 5 minutes.
Step 3
Meanwhile, whisk miso, shallot and the remaining 1 tablespoon canola oil into the remaining vinegar mixture until smooth. Add greens, carrot and radishes; toss to coat.
Step 4
Slice the pork and serve with the greens mixture and the marinated pear. Garnish with more shichimi togarashi, if desired.
Vegan Lentil Soup
This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hour | Serves 6 | Calories: 272 Fat:7g Protein: 13g Carbs: 42g |
Ingredients
2 tablespoons extra-virgin olive oil
1 ½ cups chopped yellow onions
1 cup chopped carrots
3 cloves garlic, minced
2 tablespoons no-salt-added tomato paste
4 cups reduced-sodium vegetable broth
1 cup water
1 (15 ounce) can no-salt-added cannellini beans, rinsed
1 cup mixed dry lentils (brown, green and black)
½ cup chopped sun-dried tomatoes in oil, drained
¾ teaspoon salt
½ teaspoon ground pepper
1 tablespoon chopped fresh dill, plus more for garnish
1 ½ teaspoons red-wine vinegar
Recipe
Step 1
Heat oil in a large heavy pot over medium heat. Add onions and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add tomato paste and cook, stirring constantly, until the mixture is evenly coated, about 1 minute. Step 2
Stir in broth, water, cannellini beans, lentils, sun-dried tomatoes, salt and pepper. Bring to a boil over medium-high heat; reduce heat to medium-low to maintain a simmer. Cover and simmer until the lentils are tender, 30 to 40 minutes.
Step 3
Remove from heat and stir in dill and vinegar. Garnish with additional dill, if desired and serve.
Chicken & Sun-Dried Tomato Orzo
Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 456 Protein: 36.2g Carbs: 53.8g Fat: 11.9g |
Ingredients
8 ounces orzo, preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
1 plum tomato, diced
1 clove garlic, peeled
3 teaspoons chopped fresh marjoram, divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
¼ teaspoon salt
¼ teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts, thawed
½ cup finely shredded Romano cheese, divided
Recipe
Step 1: Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
Step 2
Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
Step 3
Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
Step 4
Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
Step 5
Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 mins | Serves 4 | Calories: 293 Protein: 22.5g Carbs: 10.5g Fat: 19.6g |
Ingredients
½ cup nonfat plain Greek yogurt
½ cup diced celery
2 tablespoons chopped fresh parsley
1 tablespoon lime juice
2 teaspoons mayonnaise
1 teaspoon Dijon mustard
⅛ teaspoon salt
⅛ teaspoon ground pepper
2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
2 avocados
Chopped chives for garnish
Recipe
Step 1: Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper in a medium bowl; mix well. Add salmon and mix well.
Step 2
Halve avocados lengthwise and remove pits. Scoop about 1 tablespoon flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.
Step 3
Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.
Build-Your-Own Chicken Tacos
This kid-friendly recipe keeps every element of tacos separate so your child can decide to eat them separately or have fun building their own mini tacos with their favorite toppings. Plus, it's perfect for packing into a bento box for a healthy lunch for school.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 mins | Serves 4 | Calories: 354 Protein: 35.6g Carbs: 24.8g Fat: 12.4g |
Ingredients
1 pound boneless, skinless chicken breast
½ cup mild salsa
2 cups chopped romaine lettuce
1 cup shredded Mexican cheese blend
8 corn tortillas, warmed and halved
Recipe
Step 1: Place chicken in a large saucepan and add water to cover by 2 inches. Bring to a simmer. Reduce heat to maintain a gentle simmer and cook until an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F, about 15 minutes.
Step 2
Remove the chicken to a clean cutting board. (Discard poaching liquid or save for another use.) Let cool slightly, then shred the chicken into bite-size pieces with two forks. Transfer to a bowl and stir in salsa.
Step 3
Serve the chicken, lettuce, cheese and tortillas separately for build-your-own tacos.
Chicken Waldorf Salad
Leftover cooked chicken makes this chicken Waldorf salad, loaded with apples, grapes, celery and walnuts, a snap to assemble. If you use rotisserie chicken, keep in mind that it's salty and omit the salt in the dressing. Serve over watercress, with a chunk of whole-grain baguette.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 mins | Serves 4 | Calories: 356 Protein: 30.6g Carbs: 23.1g Fat: 16.5g |
Ingredients
⅓ cup low-fat mayonnaise
⅓ cup nonfat or low-fat plain yogurt
2 teaspoons lemon juice
¼ teaspoon salt
3 cups chopped cooked chicken breast (see Tips)
1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
½ cup chopped walnuts, toasted if desired (see Tips), divided
Recipe
Step 1
Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.
Pasta With Cauliflower Recipe: A Creamy Recipe
Pasta with cauliflower is a healthy, delicious and super easy to prepare first course meal. It has a creamy texture thanks to the cauliflower, and in this recipe we enriched this delicious pasta and cauliflower with the addition of pancetta.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 2 | Calories: 857 Protein: 41.6g Carbs: 119.6g Fat: 23.0g |
Ingredients
1 Cauliflower head
2 Garlic cloves
1 cup Pancetta (Bacon)
1 tablespoon of Olive oil
1/4 Parmesan or pecorino cheese
A few basil leaves
Salt and black pepper to taste
8 oz (250g) Pasta
Recipe
1. Begin by cleaning the cauliflower under running water.
2. Cut it into florets and cook for about 10-15 minutes in salted water.
3. Cut the garlic into rounds, remembering to remove the garlic core to make it more digestible, and set aside.
4. In a high-sided pan put the bacon and let the fat release. After about 3 minutes, add the garlic and let it brown.
5. At this point the cauliflower should be cooked.
6. Transfer the cauliflower from the pot to the pan with the bacon and garlic using a skimmer.
7. We will use the same cooking water as the cauliflower to cook the pasta. Then cook the pasta and add salt if needed.
8. Meanwhile, with the help of a fork, mash some of the cauliflower florets and add some of the cooking water. Cook on a low heat.
9. When the pasta is al dente, transfer it to the pan with the cauliflower.
10. Add half a cup of the pasta cooking water and mixes well.
11. Finally, add the parmesan and basil with the heat off and give it a stir.
12. Serve it hot.
Tuna Steaks with Sweet Potato Wedges and Greens
This easy tuna steak recipe for two is a great way to get your omega 3s and boost your protein and iron."
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 2 | Calories: 453 Protein: 39.1g Carbs: 34g Fat: 18.9g |
Ingredients
2 large sweet potatoes/ kumara, scrubbed
2 tablespoons olive oil
4oz greens, such as kale, young cabbage leaves, and bok choy, shredded
2 cloves garlic, finely chopped
1 red chilli, finely chopped
2 x 5oz fresh tuna steaks
Recipe
1. Preheat the oven to 180°C/fan 160°C/gas 4. Cut the unpeeled sweet ptoato lengthways into long, thin wedges. Drizzle the wedges with 1 tablespoon of the olive oil, then season with pepper and cook in the oven for about 20 min or until they start to brown and the skin begins to crisp. Turn them over at least once during cooking.
2. Meanwhile, heat half the remaining olive oil in a pan, then add the greens and fry for about 5–8 min or until they have turned a much brighter green colour. Add the garlic and chilli, season with pepper and stir well.
3. Heat a non-stick frying pan or griddle with the remaining olive oil. Add the tuna and sear it for 3–4 min on each side (or longer if you don’t like the middle to be pink). Divide the garlicky greens between two plates, then slice the tuna and arrange it on top. Serve with the sweet potato wedges.
Creamy Pesto Chicken Salad with Greens
For a healthy variation on creamy chicken salad, we've replaced half the mayonnaise with basil pesto. Serve over greens or make it into a sandwich for a healthy lunch.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 324 Protein: 27.1g Carbs: 9.2g Fat: 19.7g |
Ingredients
1 pound boneless, skinless chicken breast, trimmed
¼ cup pesto
¼ cup low-fat mayonnaise
3 tablespoons finely chopped red onion
2 tablespoons extra-virgin olive oil
2 tablespoons red-wine vinegar
¼ teaspoon salt
¼ teaspoon ground pepper
1 5-ounce package mixed salad greens (about 8 cups)
1 pint grape or cherry tomatoes, halved
Recipe
Step 1
Place chicken in a medium saucepan and add water to cover by 1 inch. Bring to a boil. Cover, reduce heat to low and simmer gently until no longer pink in the middle, 10 to 15 minutes. Transfer to a clean cutting board; shred into bite-size pieces when cool enough to handle.
Step 2
Combine pesto, mayonnaise and onion in a medium bowl. Add the chicken and toss to coat. Whisk oil, vinegar, salt and pepper in a large bowl. Add greens and tomatoes and toss to coat. Divide the green salad among 4 plates and top with the chicken salad.
Asian Slaw
This Asian slaw recipe falls into my favorite category of food: summer salads! Colorful, juicy, crunchy, sweet, bitter, herby, spicy… there are so many flavors and textures to put together with all of the great fruits and vegetables that are in season right now. I love a good salad all year round, but the summer salad will always have my heart.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 24 mins | Serves 4 | Calories: 106g Carbs: 14g Protein: 4g Fat: 3g |
Ingredients
Dressing
¼ cup cashew or peanut butter
2 tablespoons white miso paste
2 tablespoons lime juice
1 teaspoon sesame oil
1 teaspoon grated ginger
2 to 5 tablespoons water, or as needed
For the slaw:
6 to 7 cups shredded red and/or green cabbage
Mix of peppers: I used 3 Anaheim and 3 banana peppers; or use 1 red bell and 1 poblano.
2 scallions, chopped
½ cup chopped cilantro, including stems
½ cup fresh basil, Thai basil, and/or mint
2 Thai chiles or 1 serrano pepper, diced
Sea salt
¼ cup toasted peanuts, pepitas, and/or sesame seeds
1 ripe peach, thinly sliced
Recipe
1. Make the dressing: In a small bowl, whisk together the cashew butter, miso paste, lime juice, sesame oil, and ginger. Whisk in enough water to create a drizzable consistency. Set aside.
2. In a dry cast-iron skillet over medium heat, char the peppers whole, rotating until the edges have a little char, about 2 minutes per side. Remove. When cool to the touch, slice in half lengthwise, remove the stem, ribbing, and seeds and slice horizontally into thin strips.
3. In a large bowl, combine the cabbage, peppers, scallions, cilantro, basil, chiles, and ¾ of the dressing. Toss until combined. Add the remaining dressing, if desired, and season to taste with a few pinches of sea salt. Serve topped with the toasted nuts, seeds, and sliced peaches.
Vegetable Lasagna With White Sauce Recipe
This Vegetable Lasagna with White Sauce is the best way to use up all of your garden vegetables! The cheesy vegetarian lasagna is layered with lasagna noodles, bechamel sauce, and garden veggies.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hr | Serves 8 | Calories: 587 Fat: 31.3g Protein: 27.2g Carbs: 50.4g |
Ingredients
Vegetables:
4 Tablespoons olive oil (divided)
8 ounces fresh spinach (chopped)
1 medium yellow onion (diced, about 1 cup)
3 medium cloves garlic (minced)
2 cups chopped fresh broccoli florets
1 medium zucchini (diced, about 1 cup)
1 (8.75 ounce) can whole kernel corn (drained)
1/2 teaspoon fine sea salt
1 1/2 cups cottage cheese
White Sauce:
1/4 cup butter
1/2 cup all-purpose flour
3 1/2 cups whole milk
1 teaspoon dried parsley
1 teaspoon onion powder
1 teaspoon Italian seasoning
1 teaspoon ground black pepper
1/2 cup freshly grated parmesan cheese
Lasagna:
12 lasagna noodles (cooked according to package instructions and ready to bake)
2 1/2 cups freshly shredded mozzarella cheese*
1/2 cup freshly grated parmesan cheese*
Recipe
1. Preheat the oven to 375 F (190 C). Lightly grease a 9×13 casserole dish. Line a medium mixing bowl with a thick layer of paper towels (to absorb the liquid from the cooked vegetables)**.
2. Heat a large nonstick skillet over medium heat, once hot add in 1 Tablespoon of olive oil and swirl to coat the pan. Add the chopped spinach and cook until wilted. Once cooked, transfer into the bowl lined with paper towels.
3. Add another Tablespoon of olive oil to the skillet, then add in the onions and cook for 3 minutes. Add the garlic and cook for 1 more minute (or until fragrant).
4. Add in another Tablespoon of olive oil and the chopped broccoli. Saute for 4 minutes, then add in the zucchini, drained canned corn, and sea salt. Stir and cook for 3 more minutes.
5. Squeeze the paper towels around the spinach to remove excess water, then transfer the spinach to the skillet with the other vegetables. Change the paper towel lining in the bowl, and add the sauteed vegetables to the paper towel lined bowl.
6. In the same skillet, melt the butter over medium heat. Sprinkle in the flour and whisk until a roux is formed. Slowly pour in the milk while whisking constantly, continue whisking until you reach a smooth consistency.
7. Add in the dried parsley, onion powder, Italian seasoning, ground black pepper, and shredded parmesan cheese. Sir to mix. Bring to a simmer and simmer until thickened while whisking constantly (about 4 minutes). Remove from heat.
8. Use the paper towels to gently pat the vegetables dry and remove as much excess water as possible. Carefully remove the paper towels from the vegetables (leaving the vegetables behind in the same bowl). Mix the cottage cheese with the vegetables.
9. Spread 1 cup of the white sauce in the bottom of the prepared casserole dish. Place 3-4 lasagna noodles on top of the sauce (the number of noodles will depend on the size of your noodles – you may need to break one in half to fill in any spaces). Spread half of the vegetable and cottage cheese mixture over the noodles. Sprinkle 1 cup of mozzarella cheese over the vegetables, then spread 1 cup of sauce over top of the cheese.
10. Repeat the layering step one more time, ending with the noodles. Spread the remaining sauce on top, and then top with the remaining mozzarella and parmesan cheese.
11. Cover the baking dish with aluminum foil and place in the preheated oven. Bake for 20 minutes, then carefully remove the foil and bake for another 25 minutes. Remove from the oven and let it rest for 10 minutes before serving.
Creamy Chicken Noodle Soup
This easy slow-cooker chicken noodle soup is chock-full of vegetables and noodles, and gets extra creaminess from a little light cream cheese.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 6 hr 45mins | Serves 8 | Calories: 170 Fat: 6.2g Protein: 16.5g Carbs: 11.9g |
Ingredients
1 (32 fluid ounce) container reduced-sodium chicken broth
3 cups water
2 ½ cups chopped cooked chicken (about 12 ounces)
3 medium carrots, sliced (1 1/2 cups)
3 stalks celery, sliced (1 1/2 cups)
1 ½ cups sliced fresh mushrooms (4 ounces)
¼ cup chopped onion
1 ½ teaspoons dried thyme, crushed
¾ teaspoon garlic-pepper seasoning
3 ounces reduced-fat cream cheese (Neufchâtel), cut up
2 cups dried egg noodles
Recipe
Step 1
In a 5- to 6-quart slow cooker combine broth, the water, chicken, carrots, celery, mushrooms, onion, thyme, and garlic-pepper seasoning.
Step 2
Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
Step 3
If using low-heat setting, turn to high-heat setting. Stir in cream cheese until combined. Stir in uncooked noodles. Cover and cook for 20 to 30 minutes more or just until noodles are tender.
Chef's Notes
For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.
Creamy Mushroom & Tomato Farro Risotto
Instead of arborio rice, this creamy grain dish features the bold nuttiness of farro, which pairs nicely with the black pepper and Parmesan. The cherry tomatoes add a nice touch of juicy sweetness, and the cremini mushrooms give a "meaty" feel to this vegetarian main dish.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 mins | Serves 4 | Calories: 408 Fat: 11g Protein: 17g Carbs: 63g |
Ingredients
3 cups lower-sodium vegetable broth (such as Imagine)
1 ½ cups water
2 cups cherry tomatoes (about 10 oz.)
6 ounces sliced fresh cremini mushrooms (about 2 cups)
1 tablespoon olive oil, divided
Cooking spray
1 ¾ cups uncooked quick-cooking farro (about 8 3/4 oz.)
½ cup (2 oz.) chopped yellow onion (from 1 [5-oz.] onion)
1 tablespoon unsalted butter
½ teaspoon kosher salt
½ teaspoon black pepper
2 ounces Parmesan cheese, grated (about 1/2 cup), divided
1 tablespoon chopped fresh flat-leaf parsley
Recipe
Step 1
Preheat oven to 450F. Bring broth and water to a simmer in a medium saucepan over medium-high; reduce heat to low, and keep warm.
Step 2
Toss together tomatoes, mushrooms, and 1/2 tablespoon of the oil in a medium bowl. Spread in a single layer on a rimmed baking sheet lightly coated with cooking spray. Roast in preheated oven until mushrooms are tender and tomatoes begin to burst, about 10 minutes. Set aside.
Step 3
Heat remaining 1/2 tablespoon oil in a deep skillet over medium-high. Add farro and onion, and cook, stirring often, until farro is toasted and onion is softened, 6 to 8 minutes. Add 1 cup of the warm broth to farro mixture, and cook, stirring often, until almost absorbed, 3 to 5 minutes. Continue adding broth, 1 cup at a time, stirring often, until almost absorbed after each addition and farro softens, about 15 minutes. Remove from heat, and stir in butter, salt, pepper, and 1/4 cup plus 2 tablespoons of the Parmesan. Divide farro mixture among 4 bowls, and top with roasted tomatoes and mushrooms. Sprinkle evenly with parsley and remaining 2 tablespoons Parmesan. Serve immediately.
Provençal Baked Fish with Roasted Potatoes & Mushrooms
This easy healthy meal--which requires just 15 minutes of active time--is typical of southern France. You can use halibut, grouper or cod for this simple Mediterranean baked fish recipe, so just choose what looks best at your market. Look for herbes de Provence, an aromatic spice blend, at most grocery stores.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hr | Serves 4 | Calories: 276g Protein: 24.4g Carbs: 25.3g Fat: 8.8g |
Ingredients
1 pound Yukon Gold or red potatoes, cubed
1 pound mushrooms (shiitake, cremini, oyster or other fresh mushrooms), trimmed and sliced
2 tablespoons extra-virgin olive oil, divided
¼ teaspoon salt
¼ teaspoon ground pepper
2 cloves garlic, peeled and sliced
14 ounces halibut, grouper or cod fillet, cut into 4 portions
4 tablespoons lemon juice
1 teaspoon herbes de Provence
Fresh thyme for garnish
Recipe
Step 1
Preheat oven to 425 degrees F.
Step 2
Toss potatoes, mushrooms, 1 Tbsp. oil, salt, and pepper in a large bowl. Transfer to a 9×13-inch baking dish. Roast until the vegetables are just tender, 30 to 40 minutes.
Step 3
Stir the vegetables, then stir in garlic. Place fish on top. Drizzle with lemon juice and the remaining 1 Tbsp. oil. Sprinkle with herbes de Provence. Bake until the fish is opaque in the center and flakes easily, 10 to 15 minutes. Garnish with thyme, if desired.
No-Cook Black Bean Salad
A classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 322 Protein: 10.6g Fat: 16g Carbs: 40.8g |
Ingredients
½ cup thinly sliced red onion
1 medium ripe avocado, pitted and roughly chopped
¼ cup cilantro leaves
¼ cup lime juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
½ teaspoon salt
8 cups mixed salad greens
2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry
1 pint grape tomatoes, halved
1 (15 ounce) can black beans, rinsed
Recipe
Step 1
Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.
Step 2
Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.
Pork and Hominy Soup
Hominy is an excellent source of Vitamin B and fiber, and has about half the calories of white rice. In this satisfying, one-pot posole recipe it's cooked with tomatoes and pork tenderloin and is ready in under an hour.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 55 mins | Serves 4 | Calories: 258 Protein: 22.9g Fat: 5.5g Carbs: 29g |
Ingredients
2 teaspoons vegetable oil
12 ounces pork tenderloin, trimmed of fat and cut into bite-sized pieces
1 medium fresh poblano or Anaheim chile pepper, seeded and chopped
1 large onion, cut into thin wedges
3 cloves garlic, minced
1 (15.5 ounce) can golden or white hominy, rinsed and drained
1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
1 (14 ounce) can reduced-sodium chicken broth
1 ¾ cups water
1 tablespoon lime juice
2 teaspoons snipped fresh oregano or 1 teaspoon dried oregano, crushed
1 teaspoon ground cumin
1 teaspoon ground pasilla, ancho, or chipotle chile pepper (see Tip)
¼ teaspoon black pepper
¼ cup sliced radishes, shredded cabbage, and/or sliced green onions
Recipe
Step 1
In a 4-quart Dutch oven heat oil. Add pork, poblano pepper, onion and garlic to Dutch oven. Cook over medium heat for 5 minutes or until tender, stirring occasionally. Stir in hominy, undrained tomatoes, broth, water, lime juice, oregano, cumin, ground pasilla pepper and black pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes.
Step 2
To serve, ladle soup into bowls. Top servings with radishes, cabbage, and/or green onions.
Kale, Sausage & Pepper Pasta
This healthy sausage and kale pasta recipe cooks in one skillet, so there's only one pot to clean! Try it with any greens you have in the fridge, such as chard or spinach.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 mins | Serves 2 | Calories: 463 Protein: 30g Fat: 19.1g Carbs: 46.3g |
Ingredients
1 tablespoon olive oil
2 links sweet Italian turkey sausage (8 oz.), such as Jennie-O, casing removed, crumbled
1 small red bell pepper, chopped (about 3/4 cup)
½ medium onion, chopped (about 1/2 cup)
4 cups chopped kale (3 oz.)
2 cloves garlic, minced
¼ teaspoon crushed red pepper (Optional)
1 ½ cups water
¾ cup whole-wheat penne pasta (3 oz.)
2 tablespoons grated Parmesan cheese
Recipe
Step 1
Heat oil in a large nonstick skillet over medium-high heat. Add sausage; cook, stirring, until no longer pink, 2 to 4 minutes. Transfer to a plate.
Step 2
Add bell pepper and onion to the pan; cook, stirring occasionally, until softened, about 5 minutes. Stir in kale, garlic, crushed red pepper (if using), and the sausage; cook, stirring, until the kale is wilted, about 3 minutes.
Step 3
Stir in water and pasta; bring to a boil, stirring occasionally. Reduce heat to medium-low, cover, and cook until the pasta is tender, 8 to 10 minutes. Sprinkle with Parmesan and serve immediately.
Indian Fried Rice
Fragrant, turmeric-infused, Indian Fried Rice full of healthy veggies that can be made in under 30 minutes. Vegetarian, Gluten-free, and Vegan adaptable, it is a fast and easy weeknight meal- great for using up leftover rice or stray veggies in the fridge. Serve over a bed of spinach with optional Raita.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 46 Protein: 11.1g Carbs: 58.7g Fat: 21.4g |
Ingredients
3 cups cooked basmati rice (1 cup uncooked)
—–
1 onion, thinly sliced
1–2 tablespoons ghee, or olive oil, or peanut oil.
4–6 garlic cloves, rough chopped
1 bell pepper (red or yellow), diced (see notes for other veggies)
1 1/2 cups snap peas (or snow peas, asparagus or frozen peas)
pinch salt and pepper
——
1–2 tablespoons ghee, or olive oil
3 serrano chilies, split lengthwise (see photo)
1/2 cup peanuts (or cashews)
10–15 curry leaves (these are really delicious, but if you must leave out, sub 3 bay leaves)
1 teaspoon black mustard seeds (or regular)
1 teaspoon cumin seeds
pinch chili falkes
——
3/4 teaspoon salt
1 teaspoon turmeric
1 teaspoon coriander
1/4 teaspoon asafoetida (optional)
chili flakes to taste
squeeze of lime (optional)
Recipe
Cook basmati rice, and drain well if using the pasta method.
In a large skillet, heat ghee over medium heat. Add onion and saute until tender about 5 minutes. Add garlic and remaining veggies, cooking until just tender -don’t overdo it here- you want them bright, crisp and vibrant. Season with salt and pepper and set them aside in a bowl.
In the same skillet, over medium heat, add another 2 tablespoons of ghee, coating pan well. Add the 3 split serrano chilies and peanuts. Swirl or stir for 3-4 minutes until fragrant. Add the curry leaves, stir for 1 minute. Add the mustard seeds, cumin seeds and chili flakes, stir until mustard begins to pop, about 30-45 seconds.
Add the drained basmati rice to the same pan, and stir to combine, getting all those seeds and peanuts up from the bottom and edges. Sprinkle in the salt, turmeric, coriander and asafoetida. If you like heat, add more chili flakes. Fold in the sauteed veggies, and saute until heated through, scraping up any crispy browned bits- a metal spatula works well here.
Taste, adjust salt, chili flakes and add a squeeze of lime if you like.
Garnish with scallions, cilantro and lime.
Serve over a bed of spinach ( you can wilt it if you like) with optional raita or mint chutney.
Creamy Chicken, Vegetable & Sun-Dried Tomato Soup
This creamy soup is packed with vegetables, including zucchini and carrots. Precooked chicken saves time and energy, so you can make this cozy soup on a busy weeknight, or any day when it's cold out.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 356 Protein: 31g Fat: 16g Carbs: 24g |
Ingredients
⅓ cup slivered oil-packed sun-dried tomatoes, plus 2 tablespoons oil from the jar
1 cup chopped onion
1 cup halved and sliced carrots
2 large cloves garlic, minced
1 teaspoon Italian seasoning
2 tablespoons all-purpose flour
2 cups whole milk
2 cups low-sodium chicken broth
½ teaspoon salt
½ teaspoon ground pepper
1 medium zucchini, halved and sliced
3 cups coarsely chopped fresh spinach
2 cups chopped cooked chicken
1 tablespoon white-wine vinegar
Recipe
Step 1
Heat sun-dried tomato oil in a large pot over medium heat. Add onion and carrots; cook, stirring, until softened, about 4 minutes. Add garlic and Italian seasoning; cook, stirring for 1 minute. Add flour; cook, stirring, for 1 minute more. Add milk, broth, salt and pepper; increase heat to medium-high and bring to a simmer. Add zucchini and sun-dried tomatoes; cook, stirring occasionally and reducing the heat to maintain a simmer, until the zucchini is tender, about 8 minutes. Add spinach and chicken; cook, stirring, until the spinach is wilted and the soup is hot, about 2 minutes more. Remove from heat and stir in vinegar.
Roasted Sweet Potato Salad With Chicken And Mango Chipotle Vinaigrette Recipe
This easy salad has curry roasted sweet potatoes, chicken, coconut and a spicy mango vinaigrette-a healthy taste of the middle east click for the recipe
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 2 | Calories: 619 Protein: 36g Fat: 36g Carbs: 36g |
Ingredients
1 inch Large sweet potato cut into 1 cubes
1 teaspoon Coconut oil melted
2 teaspoon Brown sugar packed
1/2 tablespoon Yellow curry powder
As required Salt
1/4 cup Cashews
1/2 pound Chicken breasts about 2 large
1/4 cup Sweetened coconut flakes
8 cup Lettuce leaves
1/4 cup Cilantro roughly chopped
2 teaspoon Fresh mint minced
2 teaspoon Red chile pepper minced
1/2 cup Mango cubed
4 tablespoon Kraft mango chipotle vinaigrette
Recipe
1. Preheat your oven to 400 degrees.
2. In a large bowl, toss together the sweet potato cubes, coconut oil, brown sugar and curry power. Lay them in a single layer on a large baking sheet and sprinkle with sagle layer on a largelt. Bake for 15-20 minutes until fork tender. In the last 10 minutes of baking, toss the cashews onto the pan so they can toast at the same time.
3. While the potatoes cook, preheat your grill to medium heat and cook the chicken until no longer pink inside, or about 7-9 minutes per side. Set aside to rest.
4. When the potatoes and cashews come out of the oven, place the coconut flakes onto a small baking pan and place them in the oven until light golden brown. It only takes 2 or 3 minutes, and they burn easily, so watch them closely!
5. In a large bowl, toss together the lettuce, cilantro, mint, sliced pepper and mangoes. Then, toss with the sweet potatoes, cashews and toasted coconut.
6. Drizzle in the Mango Chipotle Dressing and toss until everything is well coated.
7. Divide between two plates, top each with a chicken breast and DEVOUR!
Chicken Greek Salad
Chicken turns this Greek-inspired salad into a substantial main course. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 4 | Calories: 343 Protein: 31.1g Carbs: 11.1g Fat: 18.5g |
Ingredients
⅓ cup red-wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
1 teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon freshly ground pepper
6 cups chopped romaine lettuce
2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
2 medium tomatoes, chopped
1 medium cucumber, peeled, seeded and chopped
½ cup finely chopped red onion
½ cup sliced ripe black olives
½ cup crumbled feta cheese
Recipe
Step 1
Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.
Roasted Brussel Sprouts Pasta and Lemon
This Brussels sprouts pasta features roasted Brussels sprouts for a boost of flavor. The char of the sprouts is balanced by lemon juice for a bright, healthy pasta dish. If you can't find whole-wheat fusilli, regular fusilli is an easy substitution.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 mins | Serves 6 | Calories: 369 Protein: 12g Carbs: 49g Fat: 15g |
Ingredients
1 pound Brussels sprouts, trimmed and sliced lengthwise
1 large Meyer or regular lemon, halved and seeded
¾ teaspoon salt
½ teaspoon ground pepper
5 tablespoons extra-virgin olive oil, divided
12 ounces whole-wheat fusilli pasta
⅓ cup grated Pecorino Romano cheese
Torn fresh basil leaves for serving
Recipe
Step 1
Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. Combine Brussels sprouts, lemon halves, salt, pepper and 2 tablespoons oil in a large bowl; toss to coat well. Spread in an even layer on the prepared baking sheet. Roast until the Brussels sprouts are charred in spots and the lemons have softened, 18 to 20 minutes. Remove from oven and let cool for 5 minutes.
Step 2
Meanwhile, bring a large pot of water to a boil. Cook pasta according to package directions; drain and transfer to a large bowl.
Step 3
Add the Brussels sprouts to the pasta. Squeeze the juice of the lemons over the pasta mixture; transfer the lemons to a cutting board. Finely chop the peel, pith and fruit of the lemons.
Step 4
Add the chopped lemon, cheese and the remaining 3 tablespoons oil to the pasta; stir to combine. Divide the pasta evenly among 6 bowls and top with fresh basil, if desired.
No-Noodle Eggplant Lasagna
Satisfy your craving for cheesy, indulgent lasagna with this noodle-less version. Roasted eggplant slices stand in for noodles in this low-carb, gluten-free lasagna.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1hr 20mins | Serves 8 | Calories: 301 Protein: 24.3g Carbs: 19.1g Fat: 13.1g |
Ingredients
2 large eggplants (2 1/2-3 pounds total), cut lengthwise into 1/4-inch thick slices
1 tablespoon extra-virgin olive oil
12 ounces lean ground beef
1 cup chopped onion
2 cloves garlic, minced
1 (28 ounce) can no-salt-added crushed tomatoes
¼ cup dry red wine
1 teaspoon dried basil
1 teaspoon dried oregano
¾ teaspoon salt
¼ teaspoon ground pepper
1 ½ cups part-skim ricotta cheese
1 large egg, lightly beaten
1 cup shredded part-skim mozzarella cheese, divided
Chopped fresh basil for garnish
Recipe
Step 1
Preheat oven to 400 degrees F. Coat 2 large baking sheets with cooking spray.
Step 2
Arrange eggplant slices in a single layer on the prepared pans. Roast until just tender, 15 to 20 minutes.
Step 3
Meanwhile, heat oil in a large skillet over medium-high heat. Add beef and onion; cook, stirring and crumbling with a wooden spoon, until browned, 6 to 8 minutes. Add garlic; cook for 1 minute. Add tomatoes, wine, basil, oregano, salt and pepper; bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally, until thickened, about 10 minutes.
Step 4
Combine ricotta and egg in a small bowl.
Step 5
Spread about 1 cup of the sauce in a 9-by-13-inch baking dish. Arrange 1/4 of the eggplant slices over the tomato sauce. Dollop on about 1/3 cup of the ricotta mixture and sprinkle with 1/4 cup mozzarella. Make another layer with another 1/4 of the eggplant slices, this time arranging them crosswise to the first layer. Top with 1 cup sauce, dollop on 1/3 cup ricotta mixture and sprinkle with 1/4 cup mozzarella. Repeat with the remaining ingredients to make 2 more layers.
Step 6
Bake the lasagna, uncovered, until the sauce is bubbling around the edges, 30 to 40 minutes. Let stand for 10 to 20 minutes before serving. Garnish with fresh basil, if desired.
Winter Kale Quinoa Salad with Avacado
Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35vmins | Serves 2 | Calories: 439 Protein: 14.6g Carbs: 54.4g Fat: 19.7g |
Ingredients
1 small sweet potato, peeled and cut into 1/2-inch pieces (1 1/2 cups)
2 ½ teaspoons olive oil, divided
½ avocado
1 tablespoon lime juice
1 clove garlic, peeled
½ teaspoon ground cumin
⅛ teaspoon salt
⅛ teaspoon ground pepper
1-2 tablespoons water
1 cup cooked quinoa (see Associated Recipes)
¾ cup no-salt-added canned black beans, rinsed
1 ½ cups chopped baby kale
2 tablespoons pepitas (see Tip)
1 scallion, chopped
Recipe
Step 1
Preheat oven to 400 degrees F.
Step 2
Toss sweet potato and 1 tsp. oil on a large rimmed baking sheet. Roast, stirring once halfway through, until tender, about 25 minutes.
Step 3
Meanwhile, combine the remaining 1 1/2 tsp. oil, avocado, lime juice, garlic, cumin, salt, pepper, and 1 Tbsp. water in a blender or food processor; process until smooth. Add 1 Tbsp. water, if needed, to reach desired consistency.
Step 4
Combine the sweet potato, quinoa, black beans, and kale in a medium bowl. Drizzle with the avocado dressing and gently toss to coat. Top with pepitas and scallion.
Chef's Notes
- Riff #1: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
- Riff #2: Use fresh grape tomatoes instead, and add fresh herbs.
- Riff #3: Try adding chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish.
Easy Sheet Pan Baked Fish with Vegetables
If you’re looking for a healthy and quick dinner, try my Easy Sheet Pan Baked Fish with Vegetables. Seasonal white fish is seasoned with lemon and garlic before baked on a bed of sliced potatoes, snow peas, spinach and zucchini for a delicious, light and easy sheet pan dinner!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 354 Fat: 9g Protein: 46g Carbs: 23g |
Ingredients
boneless, skin-on fish fillet, approx 1.5 lb (any white fish can be used but my favorite is halibut and larger filets of cod, adjust cooking time depending on the thickness of your fish)
1-2 tablespoons olive oil
1 large clove garlic, minced
2 tsp lemon zest
juice 1/2 lemon
2 medium size zucchini (about 6 inches), sliced thin
bunch of baby spinach
2-3 small gold or fingerling potatoes, sliced thin
1 cup snow peas
1 tbsp chopped flat leaf parsley
4-5 sprigs fresh thyme
pinch each sea salt and fresh ground black pepper, or to taste
Recipe
1. Preheat oven to 425°F. Coat sheet pan (or casserole) with olive oil or nonstick cooking spray.
2. Place the sliced vegetables on the sheet pan in a thin layer so that they cook quickly. Drizzle with olive oil, salt, and pepper to taste, turning to coat the veggies.
3. Lay the fish filet on top of the veggies, drizzle with olive oil and lemon juice. Top with garlic, parsley, thyme, and lemon zest. Season with salt and pepper.
4. Bake for 20-25 minutes, depending on the thickness of your fillet, until the veggies are tender and the fish filet flakes easily when tested with a fork. With thinner and smaller cuts of fish, it can bake in as little as 12-15 minutes.
White Bean Soup with Pasta
We use mirepoix—a combination of onion, celery and carrots—to flavor this white bean soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 6 | Calories: 277 Protein: 12g Carbs: 49g Fat: 5g |
Ingredients
1 tablespoon extra-virgin olive oil
1 ½ cups frozen mirepoix (diced onion, celery and carrot)
2 cloves garlic, minced
1 teaspoon Italian seasoning
1 teaspoon salt
¼ teaspoon crushed red pepper
¼ teaspoon ground pepper
1 (28 ounce) can no-salt-added diced tomatoes
2 cups low-sodium no-chicken broth or chicken broth
1 (15-ounce) can low-sodium cannellini beans, rinsed
8 ounces small whole-wheat pasta, such as elbows
1 ½ cups frozen cut-leaf spinach
4 tablespoons grated Parmesan cheese
Recipe
Step 1: Put a large saucepan of water on to boil.
Step 2
Heat oil in a large pot over medium-high heat. Add mirepoix and cook, stirring, until softened, about 3 minutes. Add garlic, Italian seasoning, salt, crushed red pepper and ground pepper and cook, stirring, until fragrant, about 1 minute. Add tomatoes and their juices, broth and beans and bring to a boil. Reduce heat to maintain a lively simmer. Cover and cook, stirring occasionally, until the tomatoes begin to break down, about 10 minutes.
Step 3
Meanwhile, cook pasta in the boiling water for 1 minute less than the package directions. Drain.
Step 4
Stir spinach into the soup. Stir in the pasta just before serving. Serve topped with Parmesan.
Chipotle Chicken Quinoa Burrito Bowl
This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 452 Protein: 35.6g Fat: 18.7g Carbs: 36.1g |
Ingredients
1 tablespoon finely chopped chipotle peppers in adobo sauce
1 tablespoon extra-virgin olive oil
½ teaspoon garlic powder
½ teaspoon ground cumin
1 pound boneless, skinless chicken breast
¼ teaspoon salt
2 cups cooked quinoa
2 cups shredded romaine lettuce
1 cup canned pinto beans, rinsed
1 ripe avocado, diced
¼ cup prepared pico de gallo or other salsa
¼ cup shredded Cheddar or Monterey Jack cheese
Lime wedges for serving
Recipe
Step 1: Preheat grill to medium-high or preheat broiler.
Step 2
Combine chipotles, oil, garlic powder and cumin in a small bowl.
Step 3
Oil the grill rack (see Tip) or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.
Step 4
Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese. Serve with a lime wedge.
Italian Baked Beans and Greens
This recipe for Italian Baked Beans will make good use of your Homemade Marinara Sauce or Oven Roasted Tomato Sauce. Fold in lacinato kale and fresh mozzarella to create a cozy vegetarian meal perfect for cooler fall nights. And yes, you can absolutely use vegan cheese.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 445 Protein: 30.6g Carbs: 67g Fat: 7g |
Ingredients
Cannelini Beans- cooked or canned
Marinara sauce
olive oil
Mozzerella or Pecorino cheese (or both!)
salt, pepper, chili flakes
fresh basil
Optional additions: kale or spinach, sauteed mushrooms, browned Italian sausage (or vegan sausage!)
Recipe
Step 1: Preheat oven to 375F
Step 2: In a 9-inch ovenproof or skillet or medium-sized baking dish, add the white beans and stir them with the olive oil, salt, pepper and chili flakes. Add the marinara sauce and water and mix again. Stir in the kale if adding. Shake the pan to level it and sprinkle with the pecorino or parmesan and nestle in the optional mozzarella.
Step 3: Bake uncovered in a 375 F oven until bubbling and golden, 25-35 minutes. Feel free to broil for a couple of minutes to get the top extra golden.
Step 4: Garnish with fresh basil and serve with crusty bread and a leafy green salad.
Meal-Prep Chili-Lime Chicken Bowls
Skip takeout and whip up these equally delicious, and easy-to-make burrito bowls at home. They're great for a fast and easy dinner or as meal-prep lunches to pack for work throughout the week.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 13 mins | Serves 4 | Calories: 413 Protein: 28.5g Carbs: 46.5g Fat: 14.2g |
Ingredients
1 cup cooked quinoa
1 cup cooked quinoa
1 cup cooked brown rice
1 pound cooked Chili-Lime Chicken (see Associated recipe)
1 cup julienned jicama
1 cup frozen corn, thawed
1 cup pico de gallo
1 avocado, diced
½ cup chopped fresh cilantro
Lime wedges
Hot sauce, such as Cholula
Recipe
Step 1: Combine quinoa and rice; divide among 4 single-serving containers with lids. Top with chicken, jicama, corn, pico de gallo, avocado and cilantro, dividing evenly. Seal the containers and refrigerate for up to 4 days. Serve with lime wedges and hot sauce
Avocado Chicken Salad
This avocado chicken salad is herbaceous, bright and creamy. The blend of cilantro, dill and chives pairs nicely with fresh avocado. Enjoy this easy chicken salad over lettuce, on crackers or in a wrap.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 6 | Calories: 321 Protein: 24g Carbs: 7g Fat: 22g |
Ingredients
½ cup firmly packed fresh cilantro leaves and tender stems
½ cup coarsely chopped fresh chives, plus more for garnish
¼ cup firmly packed fresh dill fronds
1 tablespoon drained capers
1 teaspoon lemon zest, plus more for garnish
1 tablespoon lemon juice
2 cloves garlic
¾ teaspoon salt
½ teaspoon ground pepper
2 ripe avocados, halved and pitted, divided
⅓ cup mayonnaise
¼ cup whole-milk plain strained yogurt (such as Greek-style)
3 cups shredded cooked chicken breast
Recipe
Step 1: Combine cilantro, chives, dill, capers, lemon zest, lemon juice, garlic salt, pepper and the flesh from 1 avocado in a food processor; process until finely chopped, about 30 seconds. Add mayonnaise and yogurt; process until smooth, 1 to 2 minutes.
Step 2: Dice the remaining avocado and place in a medium bowl. Add chicken and the dressing; stir gently until combined and evenly coated. Serve at room temperature or refrigerate until cold, about 2 hours. Garnish with additional chives and lemon zest, if desired.
Spaghetti with Baked Brie, Mushrooms & Spinach
Melted Brie cheese coats pasta and roasted veggies in this rich vegetarian pasta dish. White balsamic vinegar adds tang and a hint of sweetness in this easy weeknight dinner.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 4 | Calories: 557 Protein: 23g Carbs: 52g Fat: 31g |
Ingredients
1 (8 ounce) package mushrooms, thickly sliced
1 cup halved and thinly sliced onion
¼ cup extra-virgin olive oil
3 large cloves garlic, minced
1 ¼ teaspoons Italian seasoning
½ teaspoon salt
½ teaspoon ground pepper
1 (8 ounce) wheel Brie, top rind removed
8 ounces whole-wheat spaghetti
4 cups coarsely chopped spinach
2 tablespoons white balsamic vinegar
Recipe
Step 1: Preheat oven to 375°F.
Step 2
Toss mushrooms, onion, oil, garlic, Italian seasoning, salt and pepper together on a large rimmed baking sheet. Move some vegetables aside and place Brie on the baking sheet. Bake until the vegetables are tender and the cheese is hot and melted, 25 to 30 minutes.
Step 3
Meanwhile, bring a large saucepan of water to a boil. Add spaghetti and cook according to package directions. Place spinach in a large colander and drain the pasta over the spinach. Return the pasta and spinach to the saucepan. When the veggies and Brie are done, add them to the saucepan. Add vinegar and stir well, making sure that everything gets coated with cheese.
Air-Fryer Fish Tacos
Not only does the combination of silky rare tuna and creamy avocado fit a boatload of healthy fat into the palm of your hand, but the flavors are tough to beat, especially when crowned with a spicy slaw and the tang of a few pickled onions. Forget the fried version: This is your new fish taco recipe.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 377 Protein: 27g Carbs: 36g Fat: 15g |
Ingredients
2 cups shredded green cabbage
¼ cup coarsely chopped fresh cilantro
1 scallion, thinly sliced
5 tablespoons lime juice (from 2 limes), divided
1 tablespoon avocado oil
1 large avocado
2 tablespoons sour cream
1 small clove garlic, grated
¼ teaspoon salt
1 large egg white
⅓ cup dry whole-wheat breadcrumbs
1 tablespoon chili powder
1 pound skinless mahi-mahi fillets, cut into 2- to 3-inch strips
Avocado oil cooking spray
8 (6 inch) corn tortillas, warmed
1 medium tomato, chopped
Lime wedges for serving
Recipe
Step 1
Toss cabbage, cilantro, scallion, 2 tablespoons lime juice and avocado oil together in a medium bowl; set aside
Step 2
Cut avocado in half lengthwise; using a spoon, scoop the pulp into the bowl of a mini food processor. Add sour cream, garlic, salt and the remaining 3 tablespoons lime juice; process until smooth, about 30 seconds. (Alternatively, mash with a fork to reach desired consistency.) Set aside.
Step 3
Preheat air fryer to 400°F. Place egg white in a shallow dish; whisk until frothy. Combine breadcrumbs and chili powder in a separate shallow dish. Pat fish dry with a paper towel. Coat the fish with egg white, letting excess drip off; dredge in the breadcrumb mixture, pressing to adhere.
Step 4
Working in batches if needed, arrange the fish in an even layer in the fryer basket; coat the fish well with cooking spray. Cook until crispy and golden on one side, about 3 minutes. Flip the fish; coat with cooking spray and cook until it’s crispy and flakes easily, about 3 minutes. Flake the fish into bite-size pieces. Top each tortilla evenly with fish, avocado crema (about 1 tablespoon each), cabbage slaw (about 1/4 cup each) and tomato. Serve with lime wedges, if desired.
Lentil Bowls with Fried Eggs & Greens
Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 mins | Serves 4 | Calories: 309 Protein: 15g Carbs: 23g Fat: 18g |
Ingredients
2 ½ cups water
½ cup French green lentils, rinsed
2 cloves garlic, 1 smashed and 1 minced
1 bay leaf
¼ cup low-fat plain Greek yogurt
1 teaspoon lemon zest
1 tablespoon lemon juice
½ teaspoon salt, divided
¼ teaspoon ground pepper plus 1/8 tsp., divided
8 cups shredded kale (about 2 bunches), preferably lacinato
4 cups baby spinach
1 cup roasted red peppers, drained and thinly sliced
12 green olives, pitted and coarsely chopped
1 avocado, sliced
2 teaspoons olive oil
4 large eggs
Recipe
Step 1
Bring water to a boil in a medium saucepan over high heat. Add lentils, smashed garlic, and bay leaf and stir. Return to a boil, then reduce heat to maintain a simmer. Cook, stirring occasionally, until the lentils are tender, 20 to 25 minutes. Remove the garlic and bay leaf and drain off any liquid. Step 2
Meanwhile, combine yogurt, lemon zest, lemon juice, 1/4 tsp. salt, 1/4 tsp. pepper, and minced garlic in a large bowl. Add kale and spinach; toss to coat.
Step 3
Divide the kale mixture among 4 dinner bowls and top each with roasted red peppers, olives, avocado, and the lentils.
Step 4
Heat oil in a large nonstick skillet over medium-high heat. One at a time, crack eggs and add to the pan; cook for 1 minute. Season with the remaining 1/4 tsp. salt and 1/8 tsp. pepper, then cover and cook until the whites are set, about 2 minutes more. Place an egg on top of each bowl and serve.
Butternut Squash Risotto ( Instant pot or stove-top)
Cozy up with a comforting bowl of Butternut Risotto with Leeks and Spinach made with very little fuss, in your Instant Pot pressure cooker. Vegan-adaptable and Gluten-free.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 5 | Calories : 321 Protein: 8.1g Carbs: 48.3g Fat: 10.4g |
Ingredients
2 tablespoons olive oil (or butter)
2 cups sliced leeks (one extra large leek)
4 garlic cloves, rough chopped
8 sage leaves, chopped
1 cup Arborio rice or short-grain Spanish rice (Bomba)
2 heaping cups butternut squash, cubed (please see notes if making on stove top!)
1/4 cup white wine (or skip it)
2 cups veggie stock or chicken stock or broth (or water and one teaspoon or cube veggie bouillon)
1/2 teaspoon salt
1/8 teaspoon white pepper (or sub black pepper to taste)
1/2 teaspoon nutmeg the nutmeg makes this- don’t leave it out!
——
2–3 handfuls baby spinach or chopped kale
OPTIONAL: 1/4 – 1/2 cup parmesan, pecorino, manchego, goat cheese, vegan cheese or cashew cheese – or the leave cheese out and use LEEK OIL for garnish. Or stir in 1-2 tablespoons of butter or ghee, or a drizzle of olive oil.
Optional: Maple Glazed Pecans
Recipe
1. Slice and rinse leeks, separating rings (rinsing will help them to soften faster).
2. Set Instant Pot to the “Saute” function.
3. Heat oil in the instant pot, add the rinsed leeks and stir for 2 minutes.
4. Add garlic, sage and rice, stir for 2 minutes.
5. Add butternut squash, and keep stirring for a couple of minutes, until there is a bit of browning
on the bottom of the instant pot.
6. Add the wine and scrape up the browned bits- a wooden spoon is good for this. Let all the wine cook off, about 2-3 minutes. Add the stock or broth. Scrape up more browned bits. Add the salt, pepper and nutmeg, and give a good stir.
7. Seal the instant pot and pressure cook on HIGH for 6 minutes. Naturally, release for 5 minutes, then manually release.
8. While the Instant pot is going you could make the leek oil and/or the maple glazed pecans.
9. Stir the risotto, adding the spinach and cheese or butter if you like, or leave them out. As the butternut breaks down a bit, it will add a nice natural creaminess to the risotto.
Garnish with optional leek oil or maple glazed pecans.
Pork and Snap Lo Mein
When you’re craving pork lo mein for dinner, this quick and easy pork stir fry is the BEST. Made with stir fried pork tenderloin, snow peas, shiitake mushrooms and sweet red peppers, this simple pork stir fry recipe has tasty bits in every bite and you’ll love the ginger pork stir fry sauce with garlic, soy and sesame oil.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 2 | Calories: 430 Protein: 36g Fat: 1g Carbs: 62g |
Ingredients
1/2 pound lean pork (I used half a pork tenderloin), cut into thin 1/4″” 2 strips large cloves garlic minced
2 teaspoons vegetable oil
1 medium carrot peeled and cut into julienne strips
1/2 sweet bell pepper cut into thin strips
4 ounces shiitake mushrooms stems removed, caps sliced into 1/4″” strips
4 ounces snow peas
4 ounces water chestnuts diced
3 scallions thinly sliced
1 hot red chile chopped (I used thai chilies)
2 teaspoons grated ginger
3-4 ounces lo mein noodles cooked according to package directions
FOR SAUCE:
2 tablespoons soy sauce
1 teaspoon brown sugar
1 tablespoon shaoxing (or sherry)
1/2 teaspoon fish sauce
1 tablespoon water
1 teaspoon sesame oil
FOR GARNISH: (Optional)
1/3 cup fresh cilantro leaves
1/2 teaspoon toasted sesame seeds
2-3 teaspoons lime juice
Recipe
“ASSEMBLE THE SAUCE:
Step 1: In a small bowl, combine the soy sauce, brown sugar, Shaoxing (or sherry), fish sauce, water and sesame oil. Whisk to combine and set aside. PREP THE INGREDIENTS:
Assembly of this lo mein goes very quickly, so it’s critical to have all of the pork, vegetables and lo mein noodles prepped prior to beginning the stir fry.
ASSEMBLE THE PORK LO MEIN:
Place a large skillet or wok over a medium high heat. When the pan is hot, add the vegetable oil and tilt the pan to coat the entire skillet. Add the garlic and stir fry for about 30 seconds or until fragrant.
Add the sliced pork and cook for 2-3 minutes until the meat is opaque, but not cooked through. Add the carrots, water chestnuts and shitake mushrooms. Cook for about 2 minutes until the vegetables become tender.
Stir in the sauce and cook for 30 seconds, stirring the sauce into the pork mixture. Stir in the sugar snow peas, sweet bell pepper, ginger, Thai red chiles and green onions.
Cook for 1-2 minutes, stirring constantly, then add the cooked lo mein noodles and mix well into the stir fry. Taste for seasoning and add more soy sauce, shoaxing or fish sauce as desired. The mixture should be moist, but not saucy or goopy. If your lo mein is too dry, add a tablespoon of hot water to moisten it.
To serve, add the cilantro and lime juice and stir, then sprinkle on sesame seeds and additional cilantro as desired. Serve with extra hot sauce and lime wedges.”