Spaghetti & Spinach with Sun-Dried Tomato Cream Sauce
To achieve flavor quickly in this sun-dried tomato pasta recipe, we use the oil from sun-dried tomatoes to create the base of the cream sauce. Meanwhile, the residual heat of the pasta wilts the spinach in record time for a fast weeknight dinner.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 mins | Serves 4 | Calories: 380 Protein: 13g Fat: 16g Carbs: 51g |
Ingredients
- 5 ounces baby spinach, coarsely chopped
- 8 ounces whole-wheat spaghetti
- ½ cup slivered oil-packed sun-dried tomatoes, plus 1 tablespoon oil from the jar
- ½ cup halved and thinly sliced onion
- 3 cloves garlic, minced
- ¼ teaspoon crushed red pepper
- 1 cup low-sodium vegetable or chicken broth
- ½ cup sour cream
- ¼ cup grated Parmesan cheese
- 1 tablespoon unsalted butter
Recipe
- Place spinach in a large colander in the sink. Bring a large saucepan of water to a boil over high heat. Add spaghetti and cook according to package directions. Drain the pasta over the spinach; toss to wilt the spinach.
- Meanwhile, heat oil in a large skillet over medium heat. Add onion and tomatoes; cook, stirring, until softened, about 3 minutes. Add garlic, crushed red pepper, salt and pepper; cook, stirring, for 1 minute. Increase heat to medium-high and add broth; cook, stirring, until reduced by about half, about 2 minutes. Stir in sour cream, Parmesan and butter. Add the spaghetti and spinach; toss to coat well.
Turkey & Cheddar Lettuce Wraps
Crispy green lettuce leaves hold the filling inside this low-carb turkey wrap. It's perfect for lunch or a quick, easy dinner on the go.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 mins | Serves 4 | Calories: 324 Fat: 21.8g Carbs: 2.8g Protein: 20.7g |
Ingredients
- ¼ cup mayonnaise
- 3 tablespoons chopped dill pickle
- 2 teaspoons whole-grain mustard
- 8 large green-leaf lettuce leaves
- 12 ounces sliced deli turkey
- 4 ounces sliced deli sharp Cheddar cheese
- 8 slices tomato
Recipe
- Stir mayonnaise, pickle and mustard together in a small bowl.
- Overlap 2 lettuce leaves on a clean cutting board. Spread a generous 1 tablespoon of the mayonnaise mixture over the lettuce. Top with 3 ounces turkey, 1 ounce cheese and 2 tomato slices. Roll into a wrap, then cut in half. Repeat with the remaining ingredients.
Chicken Burrito Bowls
By leaving out the carb-heavy tortilla wrap, this chicken burrito bowl is made diabetic-friendly.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 mins | Serves 5 | Calories: 377 Protein: 36.4g Carbs: 26 Fat: 14.2 |
Ingredients
- ½ cup quinoa, rinsed and drained
- 1 teaspoon ground cumin
- ½ teaspoon salt
- ½ teaspoon black pepper
- 2 8-ounce skinless, boneless chicken breast halves, halved horizontally
- 1 tablespoon olive oil
- ¼ of a peeled avocado
- ¼ cup finely snipped fresh cilantro
- 2 tablespoons plain fat-free Greek yogurt
- 1 to 2 teaspoons lime juice
- 1 teaspoon 3 to 4 tablespoons fat-free milk
- 2 cups shredded iceberg lettuce
- 1 cup chopped tomatoes
- 1/2 of a 15-oz. can (3/4 cup) reduced-sodium pinto beans, rinsed and drained
- ¼ cup shredded reduced-fat cheddar cheese (1 oz.)
- 2 tablespoons roasted and salted pumpkin seeds (pepitas)
Recipe
- Cook quinoa with cumin and 1/4 teaspoon of the salt and pepper according to package directions.
- Meanwhile, sprinkle both sides of chicken with remaining 1/4 teaspoon salt and pepper. In a 10-inch nonstick skillet heat oil over medium. Add chicken; cook 6 to 8 minutes or until no longer pink, turning once. Remove and let stand 5 minutes. Cut into strips.
- In a small bowl combine avocado, cilantro, yogurt and lime juice until nearly smooth. If desired, thin with milk to reach drizzling consistency.
- Divide lettuce among individual bowls. Top with quinoa, tomatoes, beans, chicken, avocado mixture, cheese and pepitas.
Italian-Style Turkey & Penne Skillet
This delicious one-skillet pasta meal-for-two is ready in just 35 minutes! Turkey--seasoned with a spicy Italian-seasoning blend--is served with tomato sauce and wilted spinach over multi-grain pasta.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 mins | Serves 2 | Calories: 329 Protein: 39g Carbs: 35g Fat: 5g |
Ingredients
- 1 teaspoon dried Italian seasoning, crushed
- ¼ teaspoon smoked paprika
- ¼ teaspoon black pepper
- ⅛ teaspoon crushed red pepper
- 8 ounces uncooked lean ground turkey breast
- 2 cloves garlic, minced
Nonstick cooking spray - ½ cup chopped onion (1 medium)
- 2 cups water
- 2 ounces multi-grain penne pasta (about 2/3 cup)
- 1 (8 ounce) can no-salt-added tomato sauce
- ¼ teaspoon salt
- 4 cups fresh baby spinach (5 ounces)
- 3 tablespoons finely shredded Parmesan cheese
Recipe
- In a small bowl, combine Italian seasoning, paprika, black pepper and crushed red pepper. In a medium bowl, combine ground turkey, seasoning mixture and garlic; use a wooden spoon or your clean hands to mix well.
- Coat an extra-large nonstick skillet with cooking spray. Heat the skillet over medium-high heat. Add ground turkey mixture and onion; cook 6 to 8 minutes or until browned, using a wooden spoon to break up meat as it cooks. Remove from skillet; cover and keep warm.
- Add the water to the same skillet; bring to boiling over medium-high heat. Add pasta; cook according to package directions until al dente. Drain pasta, reserving 1/2 cup of the cooking liquid. Return pasta and the reserved cooking liquid to the skillet; stir in tomato sauce, salt and cooked turkey. Heat through. Remove from heat; stir in spinach. Sprinkle with Parmesan cheese.
The EatingWell Cobb Salad
This Cobb salad is true to the original with all the good stuff--chicken, eggs, bacon, avocado and a tangy dressing. But we cut the saturated fat in half and doubled the amount of healthy monounsaturated fat. We've left the blue cheese optional, but the salad is so nutritious you might just want to go ahead and indulge yourself with a little bit anyway.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 mins | Serves 4 | Calories: 379 Protein: 26.6g Carbs: 15g Fat: 24.8g |
Ingredients
- 3 tablespoons white-wine vinegar
- 2 tablespoons finely minced shallot
- 1 tablespoon Dijon mustard
- 1 teaspoon freshly ground pepper
- ¼ teaspoon salt
- 3 tablespoons extra-virgin olive oil
- 10 cups mixed salad greens
- 8 ounces shredded cooked chicken breast, (about 1 large breast half; see Tip)
- 2 large eggs, hard-boiled (see Tip), peeled and chopped
- 2 medium tomatoes, diced
- 1 large cucumber, seeded and sliced
- 1 avocado, diced
- 2 slices cooked bacon, crumbled
- 1/2 cup crumbled blue cheese, (optional)
Recipe
- Whisk vinegar, shallot, mustard, pepper and salt in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
- Divide the greens among 4 plates. Arrange equal portions of chicken, egg, tomatoes, cucumber, avocado, bacon and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.
Veggie Egg Salad
Crunchy carrot, cucumber and scallions are a colorful addition to this vegetarian egg salad recipe. Pack it with some crunchy crackers and tomatoes for a healthy, light lunch.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 25 mins | Serves 4 | Calories: 135 Protein: 11g Carbs: 6.5g Fat: 7g |
Ingredients
- 3 tablespoons nonfat plain yogurt
- 3 tablespoons reduced-fat mayonnaise
- ¼ teaspoon freshly ground pepper
- ⅛ teaspoon salt
- 8 hard-boiled eggs (see Tip)
- ½ cup finely chopped carrot
- ½ cup chopped cucumber, peeled and seeded if desired
- ¼ cup sliced scallions
Recipe
- Combine yogurt, mayonnaise, pepper and salt in a medium bowl.
- Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in carrot, cucumber and scallions.
Chef's Notes
- To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.
Super Green Grain Salad with Walnut Dressing
A hearty and healthy grain salad loaded with sautéed broccoli, green onion, and herbs, and topped with a creamy toasted walnut dressing. This farro salad can be enjoyed warm, chilled, or at room temperature, making it perfect for meal prep lunches.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hour 10 minutes | Serves 6 |
Ingredients
- Saucepan or stock pot
- Large skillet
- Mixing bowls
- 1 ½ cups uncooked farro, wheat berries, or pearl barley
- ½ cup walnut halves
- 2 Tbsp. plain Greek yogurt (sub tahini or hummus if making vegan)
- 2 Tbsp. fresh lemon juice (from 1 lemon), divided
- ¼ cup plus 2 Tbsp. extra-virgin olive oil
- ¼ cup plus 3 Tbsp. finely chopped fresh parsley, divided
- ¾ tsp. sea salt, divided
- ¼ tsp. cracked black pepper, divided
- 1 (10-12 oz.) crown broccoli (florets and small stems), very finely chopped into grain-sized pieces
- 1 bunch scallions, trimmed and finely chopped
- 1 Tbsp. za’atar spice blend
- Pinch chili flakes
- 1 garlic clove, grated or finely minced
- 3 Medjool dates, pitted and finely chopped (sub ⅓ cup golden raisins)
Recipe
- Bring a large pot of generously salted water (I use ~1 tsp. sea salt) to a boil. Add grains, reduce heat, and simmer, uncovered, until al dente (about 35 to 45 minutes for farro or wheat berries, or 25 minutes for pearl barley).
Drain and spread on a rimmed baking sheet or large plate to cool. - Meanwhile, prepare walnut dressing by toasting walnut halves in a skillet over medium heat until lightly browned and fragrant, stirring occasionally, about 4 to 5 minutes. Transfer to a cutting board and let cool before very finely chopping.
- In a medium bowl, combine Greek yogurt and 1 Tbsp. lemon juice; whisk to combine. Gradually stream in ¼ cup of the olive oil, whisking constantly, until smooth. (Slowly incorporating the oil prevents the mixture from “breaking.” If it does break, it’s totally fine and will still taste the same!)
Stir in chopped walnuts, 3 Tbsp. of the chopped parsley, garlic, ¼ tsp. of the salt and ¼ tsp. black pepper. Set aside. - In the same skillet you used to toast the walnuts, heat remaining 2 Tbsp. olive oil over medium-high heat. Once hot, add broccoli, scallions, za’atar and chili flakes; cook 5 minutes, stirring only occassionally, until soft. Stir in remaining ¼ cup chopped parsley, 1 Tbsp. lemon juice, chopped dates, and remaining ½ tsp. salt. Transfer mixture to a large bowl.
- Add cooked grains to bowl with broccoli mixture; toss to combine. Spread on a serving platter (or serve right out of the bowl), and dollop walnut dressing overtop. Drizzle with a little extra olive oil, and garnish with additional chopped fresh herbs, chilli flakes, and/or cracked black pepper, if desired.
Greek Pasta Salad
This quick, healthy Greek pasta salad recipe is tossed with all the elements of a Greek salad--plus chickpeas for added protein. This pasta salad holds well in the refrigerator or a cooler and tastes even better as the pasta absorbs the tomato-infused vinaigrette. Serve with pita chips.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 480 Protein: 16g Carbs: 65.1g Fat: 19.1g |
Ingredients
- 2 medium tomatoes, coarsely chopped
- 2 small cloves garlic, minced
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons red-wine vinegar
- 8 ounces whole-wheat farfalle or similar-size pasta
- 1 15-ounce can chickpeas, rinsed
- 1 medium cucumber, seeded and chopped into
- 1/2-inch pieces
- ½ cup crumbled feta cheese
- ⅓ cup quartered pitted Kalamata olives
- 2 tablespoons chopped fresh oregano or 2 teaspoons dried
Recipe
- Put a large pot of water on to boil.
- Combine tomatoes, garlic, oil and vinegar in a large bowl; let stand while you cook the pasta.
- Cook pasta in the boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water. Drain again.
- Add the pasta to the tomato mixture along with chickpeas, cucumber, feta, olives and oregano; gently toss to combine.
Hummus and Chicken Wraps
If you’re on the east coast the you know how chilly it is around here! I’ve always found myself on the east coast my entire life so I’ve never had the chance to experience west coast weather. Because I can’t really enjoy grilled meals during the winter, I use my handy stovetop grill. This little thing works wonders!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 mins | Serves 2 | Calories: 335 Protein: 32.6g Carbs: 44g Fat: 11g |
Ingredients
- 2 chicken thighs or 1 chicken breast
- 1/2 tsp
- 1/2 tsp paprika or chili powder
- 1/2 tsp garlic or onion powder
- 1 teaspoon black pepper
- 1 teaspoon salt
- 1 teaspoon oil canola, corn, vegetable, or olive oil
- 2 medium flour tortilla wraps
- 2 tablespoons hummus
Toppings - Romain lettuce chopped into big pieces
- 1 small tomatoes sliced
- 1/4 small red onion sliced
- 1 tablespoon feta cheese optional
Recipe
- To cook chicken: Heat grill or heavy duty pan to high heat. pour oil into pan or brush grill with a coat of oil. Season meat with the spices and place on grill or pan. Cook for 3-5 minutes on each side, if you are using thighs cook for 5-7 minutes on each side. Remove chicken from heat and allow to cool for 5 minutes then shred or cut into big chunks.
- To assemble: While the chicken is cooking go ahead and prepare the toppings. Cut veggies, spread a thick layer of hummus ( about 1 tablespoon) on tortilla or pita bread, then top with chicken and veggies. Wrap tightly, then rap again in aluminium foil if desired. Serve with a small bowl of hummus or your favourite dip. Enjoy!
Turkey & Veggie Humus Wrap
This Turkey and veggie hummus wrap is made with fresh, crisp vegetables and creamy homemade hummus. Tuck it all in a jumbo-size wrap and you’ll have an epic healthy lunch idea that is unbelievably easy to assemble.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 5 mins | Serves 1 | Calories: 311 Carbs: 35g Fat: 7.8g Protein: 27g |
Ingredients
- Avocado
- ed onion
- Lettuce or mixed salad greens
- Sliced bell pepper
- Hard-boiled eggs
- Deli ham or chicken
- Sliced or shredded cheese
Recipe
- Spread the hummus over each tortilla, top with the arugula first, then carrots and turkey meat.
- old and roll tightly before slicing in half. Pack the wrap into a lunch container keeping it separate from fruit and veggies.
Chicken Casserole with Pineapple, Peppers & Rice
Precooked brown rice adds a boost of protein and fiber to this healthy casserole—versions of which are sometimes called "Hawaiian Chicken"—while also saving prep time. Pineapple and red bell pepper provide color throughout the dish and lend a sweet flavor to counterbalance the fresh ginger and soy sauce.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hr 20 minutes | Serves 4 | Calories: 286 Protein: 24g Fat: 7g Carbs: 32g |
Ingredients
- ⅓ cup low-sodium chicken broth
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons light brown sugar
- 3 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 1 medium red bell pepper, diced
- 1 cup diced fresh or canned pineapple
- 4 scallions, sliced, plus scallion greens for garnish
- 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces
- 1 (8.5 ounce) package precooked brown rice
Recipe
- Preheat oven to 425°F. Coat an 8-by-8-inch baking dish with cooking spray.
- Stir broth, soy sauce, brown sugar, garlic and ginger together in a large bowl. Add bell pepper, pineapple, scallions and chicken; toss to combine. Stir in rice, then transfer the mixture to the prepared dish. Cover with foil and bake until the vegetables are tender and the chicken is cooked through, about 40 minutes. Let stand for 10 to 15 minutes before serving. Garnish with scallion greens, if desired.
Greek Salad with Edamame
Edamame adds protein to the classic Greek salad: romaine, tomatoes, cucumber, feta and olives. Serve with toasted pita brushed with olive oil and sprinkled with dried oregano or za'atar.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 mins | Serves 4 | Calories: 344 Protein: 17.1g Carbs: 19.9g Fat: 23.3g |
Ingredients
- ¼ cup red-wine vinegar
- 3 tablespoons extra-virgin olive oil
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- 8 cups chopped romaine (about 2 romaine hearts)
- 16 ounces frozen shelled edamame (about 3 cups), thawed (see Tip)
- 1 cup halved cherry or grape tomatoes
- ½ European cucumber, sliced
- ½ cup crumbled feta cheese
- ¼ cup slivered fresh basil
- ¼ cup sliced Kalamata olives
- ¼ cup slivered red onion
Recipe
- Whisk vinegar, oil, salt and pepper in a large bowl. Add romaine, edamame, tomatoes, cucumber, feta, basil, olives and onion; toss to coat.
Chef's Notes
- Tip: In 2016, 94 percent of U.S. soybeans were genetically modified. If you want to avoid genetically modified foods, opt for organic soy products.
Grilled Fish with Sauteed Veggies Recipe
Grilled Fish with Sauteed Veggies is a Continental recipe that can be prepared on any occasion. This is an easy-to-make dish that can be made easily at home. It is high on protein and low on calories, making it an ideal dish for someone who is on a diet.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 40 mins | Serves 2 | Calories: 192 Protein: 30.2g Carbs: 10.6g Fat: 12.7g |
Ingredients
- 2 fish fillets
- 2 asparagus
- 4 blanched,sliced carrot
- 1 teaspoon virgin olive oil
- 1 pinch black pepper
- 2 tablespoon lemon juice
- 50 gm blanched bean
- 1 tablespoon butter
- salt as required
- 2 tomato
Recipe
- Marinate the fish fillets
To prepare this easy recipe, take a bowl and add fish fillets to it. Add salt, black pepper and lemon juice over the fillets and marinate for some time. - Grill the fish on a griddle pan
Simultaneously, heat a griddle pan, add butter/oil, grill the fish for 3-4 minutes on each side on medium-high flame. Meanwhile, wash and chop the vegetables – beans, carrot, and asparagus. - Grill the vegetables for 2-3 minutes
Take the fish off the flame and in the same pan, add the chopped vegetables and grill them for 2-3 minutes. Once done, grill the tomatoes and keep them aside. - Serve grilled fish with veggies hot
Serve the grilled fish fillets on a bed of vegetables, and top it up with grilled tomatoes. Drizzle the leftover sauce from the pan onto the fish and serve hot.
Sweet Potato, Bacon, and Egg Salad
Sweet Potatoes are an acceptable alternate food option for the Paleo Diet. Most potatoes are not part of the diet plan.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 mins | Serves 1 | Calories: 660 Protein: 39g Carbs: 36g Fat: 40g |
Ingredients
- 2/3 cup sweet potato ; diced
- 2 Eggs
- 2 slices Bacon
- 1 tablespoon coconut oil
- 4 tablespoons Dill ; finely chopped
- 2 tablespoons Mayonnaise
- 2 tablespoons Lemon Juice
Recipe
- Boil eggs in water for 4-6 minutes. Peel and dice eggs.
- Boil sweet potato for 4-minutes or until cooked through.
- Place a frying pan on medium-high heat, add coconut oil and bacon and fry until browned and slightly crunchy.
- In a small bowl, combine dill, mayonnaise and lemon juice.
- Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl.
- Combine well.
- Serve.
Crunchy Veggie Wraps
These vegetarian wraps pack perfectly for school or office lunches.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 15 mins | Serves 2 | Calories: 203 Protein: 12.5g Fat: 9.6g Carbs: 26.4g |
Ingredients
- ½ of a medium avocado, seeded and peeled
- 1 teaspoon lime juice
- 2 8-inch light flatbread spinach wraps, such as Flatout brand, or whole wheat low-carb flour tortillas
- 1 small cucumber, cut into thin bite-size strips
- 1 medium carrot, cut into thin bite-size strips
- ½ of a small red sweet pepper, stemmed, seeded and cut into thin bite-size strips
- 2 tablespoons crumbled feta cheese
Recipe
- In a small bowl mash together avocado and lime juice. Divide avocado mixture between tortillas, spreading evenly.
- Arrange cucumber, carrot and sweet pepper strips on top of the avocado mixture, leaving about 1 inch of space at ends of each tortilla.
- Sprinkle with feta cheese; roll up each tortilla into a spiral. Serve immediately or cover and chill for up to 4 hours. Cut in half diagonally.
Easy Tofu Tomato Pasta With Vegetables
This tofu tomato pasta sauce is packed with veggies, fiber, and plant-based protein! It’s such a quick, go-to weeknight dinner idea and is an awesome way to clear out the fridge. Feel free to customize it! Recipe is vegan and can be made gluten-free.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 200 Carbs: 38g Fat: 2g protein: 9g |
Ingredients
- Firm or extra firm tofu
- Pasta of choice
- Olive oil
- Garlic
- Bell pepper (or another veggie – see ideas below!)
spinach (or another leafy green) - Tomato sauce (e.g. marinara)
- Smoked paprika
- Chilli powder
- Parsley (optional)
- Basil (optional)
Recipe
- Bring a pot of water to a boil and cook pasta according to package instructions.
- While waiting for water to boil, crumble tofu: remove from packaging and drain liquid. Wrap in paper towel, then gently press out excess water. Over a large bowl, use your hands to tear block of tofu into smaller chunks. Then, squeeze those chunks into even smaller pieces, until the entire block is “crumbled.” (see pics or recipe video for reference!)
- Heat olive oil in a large, deep pan over medium-high heat. Add minced garlic and sauté until fragrant, about 2 mins.
- Then, add in chopped bell peppers (or other veggies if using). Sauté for about 5 mins
- Add in crumbled tofu, smoked paprika, chilli powder, salt, and pepper. Stir and cook for another 5 mins.
- Then, add in spinach (or other leafy green), tomato sauce, and chopped parsley. Stir well and allow to simmer for 5 mins
- Drain pasta and add to sauce. Stir to combine before removing from heat.
- Serve pasta into bowl and top with additional garnish, if desired. I love some chopped basil and freshly grated parmesan
Mushroom and Pea Risotto
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 6 hours 15 minutes | Serves 4 | Calories: 391 Protein: 15g Fat: 5g Carbs: 70g |
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, crushed
- 1 ¼ cups arborio rice
- ½ cup white wine
- 1oz dried mushrooms, such as shiitake
- 1 teaspoon dried thyme
- 4 cups liquid salt-reduced vegetable stock
- ½ teaspoon (or more) chilli flakes (optional)
- 1 teaspoon olive oil extra
- 7oz fresh portobello mushrooms, sliced
juice of ½ lemon - ¼ cup chopped fresh parsley
- 2 cups frozen peas
- ¾ cup grated fresh parmesan cheese
- freshly ground black pepper, to taste
- ¼ cup pumpkin seeds, toasted, to garnish (see tip)
Recipe
- Spray a heavy-based pan with oil. When hot add onion, garlic and mushrooms and fry for 2 minutes. Add rice and stir for 1 minute.
- Combine stock and water then add 1/2 cup this stock mix to rice and stir until absorbed. Repeat for 15-20 minutes until all but 1/3 cup stock mix is used. Add peas, tarragon, parmesan and remainder of stock mix. Stir for 2-3 minutes until peas are cooked through.
- Stir through ricotta and serve immediately.
Quinoa Turkey Salad with Avocado, Pea Greens Tangelos
I love preparing meals with Avocados from Mexico. I’m always up for a spicy guacamole or a subtle avocado soup to accompany my ceviche. This time, I wanted to prepare a hearty salad with a touch of citrus to balance out the delicious creaminess of the avocado. To keep this meal on the light side, I quickly cooked some fluffy quinoa and sprinkled in some peppery pea greens for a burst of flavor.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| Serves 6 | Calories: 296 Protein: 15g Carbs: 67g Fat: 20g |
Ingredients
- 1 1/4 cups quinoa
- 2 (6-ounce) skinless, boneless turkey breast halves
- 1/4 teaspoon sea salt
- 1/4 teaspoon fresh cracked pepper
- 2 tablespoons white wine vinegar
- 2 tablespoons olive oil
- 3 large tangelos, peeled and chopped in large chunks
- 1 cup pea greens (or pea shoots)
- 2 ripe Avocados from Mexico, peeled and cubed
Recipe
- Cook quinoa according to package directions. Transfer to a large bowl and let cool.
- Prepare grill to medium-high heat. Sprinkle turkey evenly with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place turkey on grill rack coated with cooking spray, and grill for 6 minutes on each side or until turkey is done. Let cool and shred with hands (or 2 forks).
- In a large bowl, whisk together white vinegar, salt and pepper (to taste). Slowly add the oil, whisking well. Add quinoa and toss to combine. Add turkey, tangelos and pea greens and toss again. Top with avocado cubes. Serve at room temperature.
Stuffed Sweet Potato with Hummus Dressing
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 20 mins | Serves 1 | Calories: 472 Protein: 21.1 Carbs: 85.3g Fat: 7g |
Ingredients
- 1 large sweet potato, scrubbed
- ¾ cup chopped kale
- 1 cup canned black beans, rinsed
- ¼ cup hummus
- 2 tablespoons water
Recipe
- Prick sweet potato all over with a fork. Microwave on High until cooked through, 7 to 10 minutes.
- Meanwhile, wash kale and drain, allowing water to cling to the leaves. Place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted. Add beans; add a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes.
- Split the sweet potato open and top with the kale and bean mixture. Combine hummus and 2 tablespoons water in a small dish. Add additional water as needed to reach desired consistency. Drizzle the hummus dressing over the stuffed sweet potato.
Easy Brown Rice Pilaf with Spring Vegetables
This quick 3-ingredient dinner takes advantage of foods you can keep stocked in your fridge and pantry for a fast, healthy meal the whole family will love. Want to kick it up a notch? Use a frozen vegetable blend that has added seasoning for extra flavor (just watch the sodium).
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 316 Protein: 9.1g Carbs: 48.2g Fat: 8.6g |
Ingredients
- 2 (10 ounce) packages steam-able frozen spring vegetables
- 2 cups cooked brown rice (see associated recipe)
- 1 (15 ounce) can no-salt-added chickpeas, rinsed
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon salt
- ¼ teaspoon ground pepper
Recipe
- Cook frozen vegetables in the microwave according to package directions. Drain excess liquid and place the vegetables in a large bowl. Add rice, chickpeas, oil, salt and pepper; toss to combine.
Red Bean Stew
This Red Bean Stew is an easy one-pot meal that’s got lots of flavours and is simple to make. Mix kidney beans along with potatoes, Middle Eastern-inspired spices, and tomatoes for a flavourful stew that is comforting and satisfying.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 35 mins | Serves 4 | Calories: 226 Carbs: 34g Protein 11g Fat: 7g |
Ingredients
- 1 tablespoon olive oil
- 1 red onion diced
- 3 cloves garlic finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- 2 carrots peeled and chopped
- 2 medium potatoes peeled and diced
- 2 cups 500ml vegetable stock
- 2 cups 500ml water
- 1 can 400g/15oz kidney beans drained and rinsed
- 1 can 400g/15oz chopped or crushed tomatoes
- Salt and pepper
- 3 ½ cups 100g spinach, roughly chopped
- Juice of ½ a lemon
GARNISH: - 1 handful coriander chopped
- 2 tablespoons pumpkin seeds toasted in a dry frying pan
- Yogurt or dairy free yogurt
Recipe
- Heat the oil in a large pan, then add the onion and fry for 7 minutes or until softened. Add the garlic, cumin, paprika and cinnamon and cook for 1 minute
- Stir in the carrots, potatoes, stock, water, kidney beans and canned tomatoes. Bring to the boil, then reduce the heat and simmer, uncovered, for 25 minutes
- Stir in the spinach and lemon juice and cook for a further 2 minutes or until wilted.
- To serve, add the pumpkin seeds to a dry frying pan over a medium heat and cook, stirring often for a few minutes until toasted and fragrant.
- Serve the stew topped with toasted pumpkin seeds, coriander, a drizzle of yogurt and a wedge of lemon.
Chef's Notes
- For a kidney bean stew with less of a smoky flavour, use regular paprika instead of smoked.
You can easily make this recipe with Mushroom Stock for a deep umami flavour.
Make sure you simmer the stew just until the vegetables are fork-tender to prevent them from being too mushy.
Serve over a bed of Turmeric Rice.
Mushroom and Black Bean Tortilla Casserole
Sauteed mushrooms, cooked black beans, and store-bought salsa are layered with corn tortillas in a baking dish to create this Tex-Mex-inspired casserole.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 30 mins | Serves 4 | Calories: 384 Protein: 19g Carbs: 52g Fat: 14g |
Ingredients
- 2 teaspoons extra-virgin olive oil
- 3/4 pound cremini or button mushrooms, trimmed and quartered
- 1 garlic clove, minced
- 1/4 teaspoon cayenne pepper
- Coarse salt and ground pepper
- 1 1/2 cups reserved cooked black beans from Spicy Black Bean Soup, or 1 can (15.5 ounces) black beans, rinsed and drained
- 8 corn tortillas, warmed and halved
- 2 cups salsa
- 1 1/4 cups shredded Monterey Jack cheese (4 ounces)
Recipe
- Preheat oven to 400 degrees. In a large skillet, heat oil over medium-high. Add mushrooms and cook, stirring often, until browned, 7 minutes. Add garlic and cayenne; season with salt and pepper. Add black beans and stir to combine. Cook until beans are warmed through, 2 minutes. Remove from heat.
- Arrange 5 tortilla halves in a 2-quart baking dish. Top with half the bean mixture and 1/2 cup salsa, then sprinkle with one-third the cheese. Repeat with another layer of tortilla halves, bean mixture, salsa, and cheese. Top with remaining tortilla halves, salsa, and cheese.
- Cover with foil and bake until center is hot and cheese melts, 10 minutes. Uncover and bake until cheese is bubbling, 5 minutes.
Red Lentil & Cauliflower Curry
This cauliflower curry recipe also features red lentils, which turn yellow when cooked. Curry powder, onions, cumin and other seasonings give this vegetarian dinner tons of flavor. Serve over rice to complete the meal.
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 1 hour 20 minutes | Serves 4 | Calories: 177 Protein: 9.7g Carbs: 27.5g Fat: 4.8g |
Ingredients
- ½ cup red lentils, rinsed
- 1 small onion, chopped
- 2 teaspoons curry powder, preferably Madras
- ½ teaspoon salt
- ¼ teaspoon turmeric
- 2 cups water
- 4 plum tomatoes, seeded and chopped, or one 14-oz.
- can tomatoes, drained and chopped
- 4 cups cauliflower florets
- 1 jalapeno pepper, halved, seeded and thinly sliced
- 1 tablespoon canola oil
- 1 tablespoon cumin seeds
- 3 cloves garlic, minced
- 2 teaspoons minced fresh ginger
- ¼ teaspoon cayenne pepper
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh cilantro
- 1 teaspoon sugar
Recipe
Rice and Mussel Salad
| Total Cooking Time | Servings | Nutritional Information |
|---|---|---|
| 45 mins | Serves 4 | Calories: 159 Fat: 7.9g Protein: 4.9g Carbs: 17g |
Ingredients
- 200 gramsbasmati rice
- 1lemon
- 4 tbsps olive oil
- 1 ½ kilograms mussels
- 2 garlic cloves
- 200 millliliters white wine
- 2 tbsps parsley
bell pepper (1 yellow and 1 red) - 100 grams olives
- Salt
Recipe
- Boil rice with almost twice the amount of lightly salted water. Reduce heat to low and cook, covered, for about 20 minutes. Rice needs to plump up. Cool slightly.
- Rinse lemon and cut into small cubes, set aside.
- Thoroughly rinse and debeard mussels, dry.
- Peel and finely chop shallots and garlic. Heat 2 tablespoons of oil in a pan, saute shallots and garlic until translucent. Add wine and mussels and cook, covered, for about 5 minutes. Shake pan from time to time. Set aside to cool slightly. Throw away closed mussels.
- Rinse peppers, halve, remove seeds and ribs. Cut into small cubes.
- Mix rice with lemon pieces, remaining olive oil, parsley, peppers and olives. Add mussels and combine well. Season with salt and pepper. Serve