Kendall Reagan Nutrition Center Entrees Change up your meal routine with our healthy dinner ideas!

This recipe has a video! Watch the Wheat Pasta and Vegetable Alfredo with Turkey Meatballs video

Try this super easy, savory, and veggie version of an American-Italian favorite.

Serving Size: about 2 cups  Yield: 4 servings

Ingredients:

Turkey Meatballs

• 1 lb lean ground turkey
• ¼ cup whole wheat Italian bread crumbs
• ½ teaspoon dried basil
• 1 teaspoon garlic powder
• ½ teaspoon dried oregano
• ¼ cup Parmesan cheese

Pasta Alfredo

• 1/2 zucchini, cubed
• 1/2 yellow squash, cubed
• 1 medium head of broccoli, chopped
• 1/2 box (8 oz) of any type of whole grain pasta
• 1 cup light Alfredo sauce

Directions:

Turkey Meatballs

1. Heat oven to 375 ° F
2. Mix breadcrumbs with spices and cheese.
3. Roll ground turkey into balls (about golf ball-sized).
4. Roll meatballs in breadcrumb mixture.
5. Sprinkle remaining mixture on top of meatballs.
6. Bake for about 10-15 minutes (check around 10-12 minutes) or until internal temperature is 165 ° F

Pasta Alfredo

1. Steam vegetables in steamer for 20 minutes or steam in microwave for 2-3 minutes or until tender.
2. Bring water to boil and cook pasta for about 10-12 minutes until al dente. Drain when done.
3. Combine pasta with steamed veggies and add Alfredo sauce on top. Mix with spoon until combined.
4. Top pasta with meatballs and add Parmesan to taste.

Tip: To make this recipe vegetarian, make the meatballs with your favorite vegan ground meat alternative and to make it vegan, opt for nondairy parmesan and use a vegan alfredo sauce. To make it gluten free, substitute whole grain pasta and bread crumbs with certified gluten-free alternatives.

Nutrition Information / Amount per serving: Calories 335.9, Protein  34.1 g, Total fat 17.9 g, Total Carbohydrates 51.97 g, Saturated fat 6.3 g, Dietary Fiber 7.6 g, Cholesterol 113.2 mg, Sodium 631.36 mg

Try topping this pizza with sliced mushrooms, jalapenos, or any of your favorite veggies!

This recipe has a video! Watch the Personal Pizzas video

Serving Size: 1 muffin

Yield: 1 serving

Ingredients:

• 1 whole wheat English muffin
• ¼ cup pizza sauce
• ¼ cup reduced-fat mozzarella
• ¼ cup red or green bell peppers
• ¼ cup olives

Directions:

1. Preheat oven to 400˚F
2. Split English muffins in half and set on baking sheet crust sides down.
3. Chop vegetable topping.
4. Spread sauce on English muffin halves. Top with cheese and veggies.
5. Bake for about 10 minutes until crispy and cheese and melted.
6. Remove baking sheet from oven with oven mitts. Use spatula to transfer pizza onto a plate.

Tip: To make this recipe dairy free, vegan, omit mozzarella cheese or substitute with a nondairy cheese. To make it gluten free, substitute the whole grain English muffin with a gluten free english muffin.

Nutrition Information / Amount per serving: Calories 310, Protein 17 g, Total fat 11 g, Total Carbohydrates 38 g, Saturated fat 4 g, Dietary Fiber 7 g, Cholesterol 0 mg, Sodium 984 mg, Sugars 12 g, Added Sugars 0 g

This recipe has a video! Watch the Herb Grilled Eggplant video

This delicious summer recipe is perfect for grilling season. Serve as a side dish or add some protein on top to make it an entrée.

Serving Size: 1 Eggplant half  Yield: 4 servings

Ingredients:

• 2 medium eggplants
• 4 teaspoons olive oil
• 1 clove garlic, minced
• 1 to 3 tablespoons fresh herbs of choice (thyme, rosemary, oregano), chopped
• 1 tablespoon grated parmesan cheese (optional)
• 1/8 teaspoon salt, to taste (optional)
• 1/8 teaspoon pepper, to taste

Directions:

1. Heat grill or grill pan to medium heat.
2. Add olive oil, garlic, and herbs to a small bowl and stir until combined.
3. Slice eggplant in half lengthwise. Make several parallel cuts into the white flesh a half-inch apart, making sure to not cut through the skin. Make another set of cuts in the same manner, but perpendicular to the first, making a crosshatch.
4. Brush herbed oil across flesh of eggplant, leaving a small amount of oil in the bowl.
5. Place flesh-side down over hot grill. Brush remaining oil over eggplant skin. Grill 5-8 minutes, then flip, and grill for an additional 3-5 minutes, or until desired tenderness is reached.
6. Remove from grill and sprinkle eggplant with Parmesan cheese if desired. Season with salt and pepper to taste.

Nutrition Information / Amount per serving: * Calories 110, Protein 4 g, Total fat 5.5 g, Total Carbohydrates 1 g, Saturated fat 1 g, Dietary Fiber 8.5 g, Cholesterol 1 mg, Sodium 33 mg, Sugars 10 g, Added Sugars 0 g

*Includes Parmesan cheese

Quinoa is a good source of heart healthy, alternative protein compared to red meat and other meat sources.  These Stuffed Green Peppers are one good way of getting healthy monounsaturated and polyunsaturated fats into your diet.

This recipe has a video! Watch the Quinoa Stuffed Green Peppers video

Serving Size: 1 piece

Yield: 4 servings

Ingredients:

• 1 cup quinoa
• 2 cups water
• 4 large or 6 medium green peppers
• 1 medium onion, diced
• ½ lb. fresh mushrooms, sliced
• 2 Tablespoons olive oil
• 1 clove garlic
• 1-24 oz. jar Mexican salsa
• 2 Tablespoons apple juice
• 5 oz. mozzarella cheese, shredded, part-skim

Directions:

1. Pre-heat oven to 325⁰F.
2. Rinse and cook the quinoa.
3. In a large skillet, sauté the onion and mushrooms in oil. Add the crushed garlic and salsa. Cook over medium heat for 10 minutes. Add the apple juice and simmer 10 more minutes. Fold in quinoa.
4. Place peppers in baking dish and fill with quinoa mixture. This will take about half the mixture.
5. Thin remainder with reserved tomato juice and pour around peppers. Sprinkle cheese on top.
6. Bake peppers for 25 minutes.

Tip: To make this recipe dairy free, vegan, omit mozzarella cheese or substitute with a nondairy cheese.

Nutrition Information / Amount per serving: Calories 298, Protein 15 g, Total fat 13 g, Total Carbohydrates 27 g, Saturated fat 4 g, Dietary Fiber 5 g, Cholesterol 18 mg, Sodium 1680 mg

Try this hearty sauce served over rice, spaghetti, spaghetti squash, or zoodles.

This recipe has a video! Watch the Tempeh Bolognese video

Serving Size: 1/2 cup  Yield: 8 servings

Ingredients:

• 8 ounces tempeh, broken into chunks
• 1 1/2 tablespoons olive oil
• 5 cloves garlic, minced
• 1 medium yellow onion, finely chopped
• 2 carrots, peeled and finely chopped
• 2 cups cremini mushrooms, sliced
• 2 ¼ teaspoon dried basil
• 1 teaspoon dried oregano
• 6 ounces canned tomato paste
• 1 cup low-sodium vegetable broth
• 28 ounce canned crushed tomatoes
• ½ cup flat-leaf (Italian) parsley, chopped
  or 3 tablespoons dried parsley
• ¼ cup fresh basil, chopped
• Salt and pepper

Directions:

1. In a food processor with a metal blade, pulse tempeh to a texture similar to ground beef.
2. In a large saucepan, heat the oil over medium heat. Add tempeh, and cook, stirring often, until lightly browned, about 5 minutes.
3. Add the garlic, onion, carrots, mushrooms, dried basil, oregano, and salt and pepper to taste. Cover and cook, stirring often, for 5 minutes. Stir in the tomato paste, cook, stirring often, for 1 minute. Add broth and cook, stirring often, for 5 minutes.
4. Add tomatoes and simmer, uncovered, over medium-low heat, for 20 minutes. Stir in parsley and fresh basil. Enjoy over pasta, rice, potatoes, or squash.

Nutrition Information / Amount per serving: Calories 156, Protein 8.1 g, Total fat 4.7 g, Total Carbohydrates 23.2 g, Saturated fat 0.7 g, Dietary Fiber 6.7 g, Cholesterol 0 mg, Sodium 307 mg

Fried rice is a great way to use up leftover produce. It is traditionally made with white rice but can be made with brown rice for a nuttier flavor, texture, and more fiber. Try it with shrimp or any protein you prefer!

This recipe has a video! Watch the Golden Fried Rice with Shrimp video

Serving Size: 2 cups   Yield: 4 servings

Ingredients:

• 4 cups cooked brown rice
• 4 eggs, beaten
• 3 tablespoons olive oil
• 8 oz shrimp, shelled and deveined
• 1 cup onion, diced
• 2 garlic cloves, minced
• 1 cup broccolini, chopped (or broccoli)
• 1 cup carrot, diced (fresh or frozen)
• 1 cup green beans, chopped (fresh or frozen)
• 1 tablespoon oyster sauce or soy sauce
• Pinch of salt and pepper
• 2 green onions, chopped
• Pinch of sesame seeds for garnish

Directions:

1. Mix cooked rice with beaten eggs
2. Chop all vegetables, set aside
3. Heat wok/pan and add in 1 tablespoon olive oil
4. Add in shrimp and saute over medium heat until shrimp is cooked through, set shrimp aside
5. Add remaining oil to wok/pan
6. Add in onion and garlic, saute over medium heat until softened and fragrant
7. Add in broccolini, carrot, and green beans. Saute for another 30 seconds
8. Add in rice egg mixture, stir fry the rice and loosen up any clumps
9. Add in cooked shrimp
10. Add in salt, pepper, and oyster sauce. Taste and adjust with seasoning as needed
11. Mix in chopped green onions
12. Garnish with more green onions, sesame seeds

Tip: To make this recipe gluten free, use tamari instead of soy or oyster sauce. To make it vegetarian, replace the shrimp with any plant-based protein (tofu, tempeh, etc.) and use soy sauce instead of oyster sauce.

Nutrition Information / Amount per serving: Calories 450 kcal, Protein 22 g, Total fat 15 g, Total Carbohydrates 58 g, Saturated fat 3 g, Dietary Fiber 7 g, Cholesterol 185 mg, Sodium 350 mg, Sugars 5 g, Added Sugars 0 g

A classic comfort food baked for a lighter twist topped with an easy homemade tomato sauce.

This recipe has a video! Watch the Baked Chicken Parmesan video

Serving Size: 4 ounces chicken

Yield: 4 servings

Ingredients:

• Cooking spray
• 1 pound boneless skinless chicken breasts
• 1/2 – 3/4 cup Italian seasoned breadcrumbs
• 2 eggs, beaten
• “5-Minute Tomato Sauce”
  • 2 Tablespoons extra virgin olive oil
  • 1 ½ medium cloves of garlic, finely chopped
  • *15-ounce can crushed red tomatoes
  • ¼ teaspoon crushed red pepper flakes
  • Zest of ½ lemon (optional)
• 1/3 cup parmesan cheese, shredded
• 1/3 cup mozzarella cheese, shredded

*Choose a low- or no-sodium variety of canned tomatoes to reduce sodium intake

Directions:

1. Preheat oven to 350°F. Spray a glass baking dish with cooking spray.
2. Dip each piece of chicken in egg, then in breadcrumbs. Flip chicken over to cover both sides with breadcrumbs until completely and evenly coated. Place coated chicken in prepared baking dish.
3. Bake chicken in oven (uncovered) for 20 minutes.
4. While the chicken is baking, prepare the 5-Minute Tomato Sauce. Combine all ingredients for the tomato sauce in a sauce pan (in order listed), stir and simmer for 5 minutes. Set aside or keep on low warm heat.
5. Remove chicken from oven, pour sauce around chicken. Avoid smothering chicken if you prefer bread crumbs to stay a little crispy. Sprinkle cheese over chicken.
6. Bake an additional 15 minutes*, or until a thermometer reads 165°F in the thickest piece of chicken.

*Recipe note: cook time depends on thickness of chicken and baking dish size.

*Tip: To make this recipe gluten free, use certified gluten-free bread crumbs. To make it vegetarian, replace the chicken with eggplant to transform it into another Italian classic, Eggplant Parmesan. For a dairy free version, use your favorite nondairy cheese to replace the mozzarella and Parmesan.

Nutrition Information / Amount per serving

Calories 375, Protein 37 g, Total fat 17 g, Total Carbohydrates 18 g, Saturated fat 5 g, Dietary Fiber 2 g, Cholesterol 190 mg, *Sodium 830 mg, Sugar 5 g, Added Sugar 0 g

*calculated with regular canned tomatoes, low sodium tomatoes would yield 545 mg sodium for the total recipe

Salmon patties are a tasty, easy, and inexpensive way to incorporate heart-healthy omega-3 fats into your diet. Serve on a bun as a salmon burger or as a main entrée with roasted vegetables and a side of grains. Goes great with Dijon mustard or tartar sauce.

This recipe has a video! Watch the Salmon Patties video

Serving size: 2 patties

Yields: 8 patties (4 servings)

Ingredients:

• 3 tablespoons olive oil, divided
• ½ medium onion, finely chopped
• ½ red bell pepper, seeded and diced
• 1 garlic clove, minced
• 16 oz. canned salmon, bones and skin removed
• 1 cup whole wheat bread crumbs
• 2 large eggs, lightly beaten
• 3 tablespoons plain low fat yogurt
• 1 teaspoon Worcestershire sauce
• ¼ teaspoon black pepper
• ¼ cup fresh parsley, finely minced
• Pinch of salt

Directions:

1. Heat a skillet over medium heat with 1 tablespoon olive oil. Add diced onion and bell pepper and sauté until softened (7-9 minutes). Add garlic and cook for 1 minute. Remove from heat.
2. In a large mixing bowl, combine salmon, sauteed bell pepper and onion, bread crumbs, beaten eggs, yogurt, Worcestershire sauce, black pepper, parsley, and salt. Mix to combine. Form into 8 patties.
3. In a clean nonstick pan, heat 1 tablespoon olive oil on medium heat, then add salmon patties in a single layer. Saute 3-4 minutes per side or until golden brown. If salmon patties brown too fast, reduce heat. Remove finished patties to a paper-towel lined plate and repeat with remaining oil and salmon patties.

Nutrition Information / Amount per serving:

Calories 250, Protein 31 g, Total fat 23 g, Total Carbohydrates 25 g, Saturated fat  4 g,  Dietary Fiber 2 g, Cholesterol 145 mg, Sodium 400 mg, Sugars 5 g, Added Sugars 0 g

This recipe provides a vegetarian twist with delicious and healthy lentils that are a good source of protein, fiber, and minerals.

Serving Size: 1 cup  /  Yield: 3 servings

Ingredients:

• ¾ cup Lentils
• 1 tablespoon Cooking Oil
• 1 bunch Rosemary; pick leaves from stems
• 3 cloves Garlic, minced
• 2 Carrots, diced
• 2 Stalks Celery, diced
• 1 Yellow Onion, diced
• Salt and pepper
• 6 oz. Fettuccine Pasta
• 1 tablespoons Butter
• 2 tablespoons Tomato Paste
• ¼ Cup Verjus Rouge
• ¼ Cup Parmesan Cheese, grated

Note: Verjus rouge can be hard to find. A dry, white wine with a teaspoon of honey is frequently used as an alternative.

Directions:

1. Heat a medium pot of salted water to boiling on high. Add lentils. Cook 16-18 minutes, or until al dente (still slightly firm to the bite). Drain thoroughly and set aside. Rinse the pot and refill with salted water, heat to boiling.
2. While lentils cook, heat a thin layer of oil on medium, in a large, high-sided pan, until hot. Add rosemary leaves and cook until crispy and fragrant. Transfer rosemary to a paper towel-lined plate.
3. Add garlic, carrots, celery, and onion to the pan. Season with salt and pepper. Cook, stirring occasionally 4-6 min, or until softened and fragrant. Add the cooked lentils, verjus, tomato paste, and 1 cup of water; season with salt and pepper. Simmer 10-12 min, or until thickened and saucy.
4. While the sauce cooks, add the pasta to the boiling pot of water. Cook until al dente. Drain the cooked pasta. Save the water.
5. Add the pasta, butter, and a half cup of the reserved water to the pan of sauce. Cook, stirring frequently 1-2 min (if the sauce seems dry, gradually add more water). Remove from heat, season with salt and pepper, and garnish with cheese and rosemary.

Nutrition Information / Amount per serving:

Calories 414, Protein 15 g, Total fat 9.5 g, Total Carbohydrates 63.6 g, Saturated Fat 3.8 mg, Dietary Fiber 10.6 g, Cholesterol 15.9 mg, Sodium 283 mg

This dish will have you craving more.

Serving Size: 1 cup  Yield: 8 servings

Ingredients:

Creamy Cilantro-Jalapeno Sauce

• 1 cup plain Greek yogurt
• 1 cup loosely-packed fresh cilantro leaves
• 2 tablespoons diced pickled jalapeno peppers
• 2 teaspoons chopped yellow onion
• 2 teaspoons Dijon mustard
• 2 teaspoons lime zest

Grilled Black Bean and Chicken Burritos

• 1/2 lb. boneless skinless chicken breasts
• ¼ cup canned black beans, drained and rinsed
• ¼ cup frozen corn
• ¼ cup cooked brown rice
• ½ cup shredded cheddar cheese
• ¼ cup Creamy Cilantro-Jalapeno Sauce
• Salt and pepper to taste
• Four 8-inch flour tortillas

Directions:

1. Make the Creamy Cilantro-Jalapeno Sauce. Place all ingredients in a blender or food processor and blend until pureed. Cover and chill for at least 30 minutes.
2. Bake or grill chicken breast, then chop or slice into small pieces.
3. Sauté the corn over medium heat for 5 minutes, or until lightly browned.
4. In a medium bowl, combine the cooked chicken, beans, corn, rice, cheese, and cilantro-jalapeno sauce. Gently stir with a fork. Then season to taste with salt and pepper.
5. Lay out flour tortillas. Place the mixture on the bottom half of the tortilla, fold the sides in and then roll up the tortilla.
6. Put seam-side down in a dry skillet. Cook until bottom is light brown and crispy, flip to cook other side. Serve with additional drizzled Creamy Cilantro-Jalapeno sauce.

Nutrition Information / Amount per serving: Calories 304, Protein 21.8 g, Total fat 8.6 g, Total Carbohydrates 23.7 g, Saturated fat 3.5 g, Dietary Fiber 1.6 g, Cholesterol 31.0 mg, Sodium 1011.8 mg

Give your typical chicken tenders a healthy new look. Breaded in a blend of oats, fresh herbs, and Parmesan cheese-these chicken tenders have all the flavor of the ones you know and love but with a fraction of the fat and calories.

Serving Size: 4 ounces (about 2 chicken tenders)  Yield: 4 servings

Ingredients:

• 1 cup old fashioned rolled oats
• ¾ cup (3 ounces) grated fresh Parmesan cheese
• 1 teaspoon chopped fresh thyme
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 1 lb. chicken breast tenders
• Cooking spray

Directions:

1. Preheat to 450°F.
2. Process oats in a food processor for about 20 seconds until coarsely ground.
3. Add in cheese, thyme, salt, and pepper. Pulse in the processor until just combined.
4. Spray both sides of the raw chicken tenders with cooking spray, then coat in oat mixture.
5. Place tenders on a greased baking sheet and bake for 15 minutes or until browned.

Nutrition Information / Amount per serving: Calories 380, Protein 33 g, Total fat 18 g, Total Carbohydrates 19 g, Saturated fat 6.5 g, Dietary Fiber 2.5 g, Cholesterol 90 mg Sodium 600 mg, Sugars 0.5 g, Added Sugars 0 g

Enjoy this lean, comforting dish on a cold winter night!

Serving Size: 4 ounces  Yield: 8 servings

Ingredients:

• 1 teaspoon olive oil
• 3/4 cup chopped onion
• 1 Fuji apple, peeled and chopped
• 2 teaspoons minced fresh garlic
• 1 tablespoon cider vinegar
• 1 teaspoon chopped fresh rosemary
• 1 one-pound pork tenderloin
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• Cooking spray

Directions:

1. Preheat oven to 425° F.
2. Heat oil in a large oven-proof skillet over medium high heat. Add onion, apple, and garlic and sauté for 5 minutes or until soft. Add vinegar and rosemary and cook for one minute. Remove apple mixture from skillet and place in small bowl. Wipe skillet clean and set aside.
3. Slice pork lengthwise, cutting to but not through the other side. Open halves, laying the pork flat. Place plastic wrap over pork and pound to an even thickness using a meat mallet or a heavy pan. Sprinkle with salt and pepper. Spread apple mixture evenly and roll up. Tie the tenderloin with twine every 3 inches.
4. Coat skillet with cooking spray and return to medium high heat. Place pork in skillet, seam side down. Carefully turning, brown all sides, about 4 minutes total. Place skillet in oven and bake for 15 minutes, or until thermometer inserted in center registers 145o F.
5. Remove pork from skillet and let stand 5 minutes before slicing into 8 pieces.

Nutrition Information / Amount per serving: Calories 218, Protein 25.9 g, Total fat 6.6 g, Total Carbohydrates 9.6 g, Saturated fat 1.6 g, Dietary Fiber 2 g, Cholesterol 71.0mg, Sodium350mg

A fresh, light meal perfect for summer!

Serving Size: 1 6-oz. fillet  Yield: 4 servings

Ingredients:

• 4 (12- x 18-inch) sheets parchment paper
• Cooking spray
• 4 (6-ounce) halibut fillets
• 1/4 cup commercial pesto
• 1 cup shredded carrots (2 medium)
• 1 cup shredded zucchini (1 small)
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 4 teaspoons olive oil
• 4 teaspoons dry white wine

Directions:

1. Preheat the oven to 450° F.
2. Layout parchment paper, and coat lightly with cooking spray, leaving a 2-inch border ungreased at edge.
3. Place fish fillet on one side of the parchment paper, but not on the ungreased border. Spread 1 tablespoon of pesto over the fillet; top with 1/4 cup of carrot and 1/4 cup of zucchini. Sprinkle with 1/4 of a teaspoon with salt and pepper and drizzle fillet with 1 teaspoon of olive oil and 1 teaspoon wine.
4. Fold parchment paper and seal edges with narrow folds. Repeat with the remaining parchment paper, fish, and vegetables.
5. Place packets on baking sheets. Bake at 450° for 15 minutes or until puffy and lightly browned. To serve, open packets and carefully transfer the fillets with their vegetable topping to plates; pour juices over top.

Nutrition Information / Amount per serving: Calories 263, Protein 36.4 g, Total fat 9.0 g, Total Carbohydrates 6.0 g, Saturated fa t1.1 g, Dietary Fiber 1.7 g, Cholesterol 52.2 mg, Sodium 631.4 mg

Butternut squash are a winter squash considered ‘in season’ in the winter months. Make this dish to warm up your house on a cold winter’s night!

Serving Size: 1 cup  Yield: 6 servings

Ingredients:

• 2 cups butternut squash, peeled and cubed into ½ inch chunks
• 1 tablespoon olive oil
• 1 large clove of garlic, minced
• 1 large yellow onion, diced
• 1 teaspoon fresh sage, chopped (or ½ teaspoon dried)
• 1 cup uncooked quinoa
• 2 tablespoons white wine vinegar
• 4 cups low sodium vegetable broth
• 1 cup frozen green peas
• ¼ cup butternut squash seeds, toasted
• 1 tablespoon butter
• ¼ cup Parmesan cheese
• ½ – 1 teaspoon salt
• Pepper to taste

Directions:

1. Peel and cube butternut squash. Steam for about 10 minutes or until tender.
2. Heat a skillet over medium heat then add the olive oil, garlic, onion, and sage. Sauté for about 5 minutes or until onions are tender.
3. Rinse and drain the quinoa. Add quinoa to the skillet and dry roast for about 4-5 minutes.
4. Add the white wine vinegar and 1 cup of vegetable broth. Stir and allow to simmer until all liquid is absorbed. Add 1 cup of broth at a time until all 4 cups of broth are used. Add frozen peas with last broth addition.
5. Stir in the butternut squash seeds, butter, cheese, and salt.
6. Season further with salt and pepper to taste.

Nutrition Information / Amount per serving: Calories 200, Protein 0.7 g, Total fat8.3 g, Total Carbohydrates32.6 g, Saturated fat2.3 g, Dietary Fiber2.2 g, Cholesterol6.0 mg, Sodium126.9 mg

This summery sweet and silky sauce from the juicy tomatoes and warm olive oil makes this dish a dynamic and luxurious burst of tomato-packed flavor.

Serving Size: 1 Cup / Yield: 6 Servings

Ingredients:

• 1 pound of your favorite pasta
• ½ cup olive oil
• 3 cloves garlic, minced
• 3 pints cherry tomatoes
• ½ teaspoon sugar
• ½ teaspoon salt
• Black pepper, to taste
• 1 cup basil, coarsely chopped

Directions:

1. Cook pasta in a large pot of boiling water, stir occasionally, until al dente. Drain and transfer to a large bowl.
2. Meanwhile, heat oil in a large skillet or saucepan over medium-high heat.
3. When oil is heated, add garlic, tomatoes, sugar, salt, and pepper. Stir occasionally, until tomatoes burst open and release juices to form the sauce. This should take about 10-15 minutes.
4. Continue to cook down until sauce thickens.
5. Toss cooked pasta in sauce. Fold in chopped basil.

You can top pasta with grilled chicken, Parmesan cheese, Burrata cheese, roasted mushrooms or more basil!

Nutrition Information / Amount per serving:

• Calories 455
• Protein 11 g
• Total fat 20 g
• Total Carbohydrates 57 g
• Saturated fat 3 g
• Dietary Fiber 3 g
• Cholesterol 0 mg
• Sodium 213 mg
• Sugars 7 g
• Added Sugars 1 g

Make pizza night extra special with this healthy homemade crust and sauce!

Serving Size: 1 slice

Yield: 8 slices (12-inch pizza crust)

Ingredients:

For the dough-

• ½ cup warm water (110 ˚F)
• 1.5 teaspoon active dry yeast
• 1.5 teaspoon granulated sugar
• 1 tablespoon honey
• ½ teaspoon salt
• 1.5 tablespoons extra virgin olive oil, divided
• 1 cup whole wheat flour
• ½ cup all-purpose flour, plus more for the counter and rolling pin

For the tomato sauce-

• 1 teaspoon extra virgin olive oil
• ¼ teaspoon crushed red pepper flakes
• 1/8 teaspoon salt
• 1 garlic clove, minced
• 1 cup crushed red tomatoes
• 1 teaspoon lemon zest

For the Pizza-

• 1 cup artichoke hearts
• 1 cup sun-dried tomato
• ½ cup Kalamata olive
• ½ teaspoon extra virgin olive oil
• 4 ounces feta cheese
• 4 ounces mozzarella cheese
• ¼ cup fresh basil (optional)

Directions:

For the dough-

1. Mix the water, yeast, and sugar in a large bowl. Cover with towel and let sit for 5-10 minutes, or until it develops a foam.
2. Add honey, salt, and 1 tablespoon of the olive oil to the yeast mixture.
3. Add flours, ¼ cup at a time, knead with a dough hook or by hand until the dough is smooth, soft, and a little bit sticky. Then knead the dough for additional 5 minutes.
4. Roll the dough into a ball and coat evenly with remaining olive oil. Place the dough into a bowl and cover with a towel and let rest for 20 minutes in a warm place (you can warm up or “proof” your oven on a very low setting).

For the tomato sauce-

1. Combine the olive oil, red pepper flakes, salt, and garlic in a cold saucepan.
2. Stir while you heat the saucepan over medium-high heat. Sauté just 45 seconds or so until everything is fragrant – you don’t want the garlic to brown.
3. Stir in the tomatoes and heat to a gentle simmer – this takes just a couple minutes.
4. Remove from heat and stir in the lemon zest.

For the Pizza-

1. Preheat oven to 450˚F.
2. Shape dough into a pizza crust that is ¼ inch thick and 12 inches wide, use flour on the counter and rolling pin to prevent sticking.
3. Lightly brush pan or pizza stone with oil or dust with corn meal to prevent sticking.
4. Brush the top of the pizza crust with olive oil. Using fingers, push dents into crust to prevent bubbling.
5. Top with tomato sauce, olives, sundried tomatoes, artichoke hearts, and cover with cheeses.
6. Bake for 15-20 minutes or until crust is lightly browned and cheese is bubbling.
7. Remove from oven, top with fresh basil, slice, and enjoy!

Nutrition Information / Amount per serving: Calories 275 kcal, Protein 10 g, Total fat 14 g, Total Carbohydrates 30 g, Saturated fat 4 g, Dietary Fiber 4 g, Cholesterol 22 mg, Sodium 992 mg, Sugars 5 g, Added Sugars 3 g

Layering tortillas into a casserole-style bake instead of rolling them makes enchiladas a snap! This versatile recipe is a great way to use up spare veggies, it can be modified to your taste, and it offers lots of leftovers.

Yield: 8-10

Ingredients:

• 1 tablespoon canola, olive, or other neutral oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 cups choice of vegetables, ½ inch pieces
• 2 15-oz can black beans, drained and rinsed
• 2 cups enchilada sauce, divided
• 18 6-inch corn tortillas
• 1 8-oz bag shredded Monterey Jack cheese

Optional toppings:

Sour cream, cotija cheese, fresh cilantro, salsa, pico de gallo, chopped jalapeños or avocados.

Notes: This recipe is veggie-versatile—any vegetables will do! Sweet potatoes, peppers, chilies, tomatoes, cauliflower, squash, mushrooms, spinach, and corn would be especially delicious, but get creative with whatever you have left in your crisper!

Directions:

1. Preheat oven to 450 ˚F.
2. Heat the oil in a large skillet over medium-high heat. Add the onion, garlic, and vegetables. Cook for about 5 minutes, until slightly softened. Stir in black beans and sauté for an additional minute.
3. Transfer veggie mixture to a large mixing bowl, mix in ½ cup enchilada sauce.
4. To assemble the dish, spread ½ cup enchilada sauce in the bottom of a 13 x 9-inch baking dish. Layer 6 tortillas over the sauce and trim to fit as needed. Spread half the filling over the tortillas and lightly sprinkle with cheese. Repeat with another layer of 6 tortillas, the rest of the filling, and another sprinkle of cheese. Add one more layer of tortillas on the top and spread the remaining cup of enchilada sauce over the top. Sprinkle the rest of the cheese on top.
5. Cover the dish with aluminum foil and bake for 20 minutes. Remove the foil and bake for an additional 5 minutes. Garnish and serve!

Whole grain pitas topped with marinara sauce and all of your favorite toppings cooked over the campfire make for a familiar and tasty dinner out in the backcountry.

Serving Size: 1 pita pizza

Yield: 4 servings

Ingredients:

• 4 whole grain pitas
• 1 cup marinara sauce
• 2 cups of shredded mozzarella cheese
• 1 ½ cup chopped veggies (medium dice)
  • Peppers (1/2 cup)
  • Onions (1/2 cup)
  • Tomatoes (1/4 cup)
  • Mushrooms (1/4 cup)
• 16 slices of pepperoni
• Optional: Hot sauce, feta cheese, avocado, chicken, or any of your favorite pizza toppings!

Directions:

1. Preheat oven to 350°F.
2. Wash vegetables (peppers, onions, tomatoes) and diced.
3. Place pitas on 4 separate sheets of aluminum foil.
4. Measure 4 tablespoons of marinara sauce per pita and spread evenly on the pita using the back of the measuring spoon.
5. Top pita with 1/2 cup of shredded cheese, 4 slices of pepperoni, and up to 1/3 cup of chopped vegetables.
6. Place pita and foil on the baking sheet. Bake for 10 minutes until cheese is melted.

Out camping?

Heat up your pizza in a skillet over the campfire or backcountry stove until the cheese is melted.

Mix it up by using English muffins, flour tortillas, or premixed dough to make your pizza crust!

Nutrition Information / Amount per serving: Calories 467, Protein 28.7 g, Total fat 17.5 g, Total Carbohydrates 50.3 g, Saturated fat 8.5 g, Dietary Fiber 6.2 g, Cholesterol 39.6 mg, Sodium 817.4 mg

Though simple and quick to prepare, this veggie-rich dish has complex, authentic flavor. This curry is completely customizable- try our favorite with crispy tofu and frozen broccoli and butternut squash!

Yield: 4 servings

Ingredients:

• 2 teaspoons canola oil
• 1 onion, chopped
• 1/8 teaspoon salt
• 1 12-oz bag frozen vegetables
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger root, finely chopped or grated
• 2 tablespoons red Thai curry paste
• 14-oz can lite coconut milk
• 1 15-oz can chickpeas, rinsed

Directions:

1. Heat a large skillet with deep sides over medium heat, add the oil. Add the onion and salt and cook until soft, stirring often.
2. Mix in the frozen vegetables and continue to cook until thawed, about 5 minutes, while stirring continuously.
3. Add the garlic and ginger, cook until fragrant, about 3 minutes.
4. Stir in curry paste and cook for additional 2 minutes.
5. Add the coconut milk and chickpeas. Bring the mixture to a simmer over medium heat and cook for additional 3 minutes.
6. Remove the skillet from heat, serve hot, and enjoy!

This balanced shrimp bowl has all the macronutrients and several immune-boosting micronutrients, such as Vitamins A, C, D, E, K, Iron, Folate, Zinc, and Selenium.

Serving size: 1 cup

Yield: 4 Servings

Ingredients:

• 4 cups of cooked brown rice
• 1 lb of large shrimp (16-20 count), peeled and deveined
• 2 tablespoons soy sauce (low sodium)
• 1 tablespoon red wine vinegar
• 2 teaspoons brown sugar
• 2 tablespoons garlic, minced, divided
• 1 bell pepper, cut into 1-inch pieces
• 1-inch piece of ginger, sliced into 3 pieces
• ½ head of broccoli, cut into 1-inch pieces (about 1.5 cups cut broccoli)
• ½ yellow onion, diced
• 1 tablespoon scallion, chopped
• 2 tablespoons olive oil, divided
• ¼ teaspoon cayenne pepper
• 1/8 teaspoon black pepper
• 1/2 cup low sodium chicken broth, divided
• 2 teaspoons cornstarch
• Optional: 1/8 teaspoon red chili flakes

Directions:

1. Make the rice by following the instructions on the bag.
2. Place the shrimps, soy sauce, red wine vinegar, brown sugar, and 1 tablespoon of garlic into a bowl and marinate for 15-20 minutes.
3. Prep the bell pepper, ginger, broccoli, onion, and scallion.
4. In a large pan, heat up 1 tablespoon of olive oil for 1 minute and pour the marinated shrimps, cayenne pepper, black pepper, and cook for 2 minutes or until the shrimp is opaque.
5. Remove shrimp from frying pan and add to a bowl.
6. In the same pan, heat up 1 tablespoon of olive oil and cook the ginger and onion for 2 minutes.
7. Then, cook 1 tablespoon garlic, bell pepper and broccoli and the marinating sauce until the vegetables are halfway done (about 5 minutes).
8. Place the shrimps back into the pan and add ¼ chicken broth. Dilute the cornstarch with remaining ¼ cup of chicken broth then add to frying pan and let it gently boil. Then it’s ready!
9. Sprinkle scallions or red chili flakes.
10. Serve with brown rice and enjoy!

Nutrition Information / Amount per serving:

Calories 446 kcal, Protein 31 g, Total fat 11g, Total Carbohydrates 57 g, Saturated fat 2 g, Dietary Fiber 5 g, Cholesterol 182 mg, Sodium 444 mg, Sugars 3g, Added Sugars 1 g

A KRNC fan favorite—a touch of citrus and dill makes this super simple salmon dish extra delicious. Bake it in a foil packet for the best outcome!

Serving size: 1 fillet

Ingredients:

• 8 small sheets aluminum foil
• 4 four-ounce salmon fillets
• 2 tablespoons olive oil
• 4 tablespoons lemon juice
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh dill
• 2 teaspoons lemon pepper seasoning (no-salt added)
• ½ teaspoon sea salt

Directions:

1. Pre-heat oven to 450^oF and spray two sheets of aluminum foil with an oil cooking spray.
2. Place each salmon fillet on top of a piece of aluminum foil.
3. Mix together olive oil, lemon juice, and minced garlic in a small bowl and pour over fillets.
4. Sprinkle fresh dill, lemon pepper, and sea salt over salmon fillets.
5. Cover salmon fillets with a second piece of aluminum foil and pinch edges together with bottom piece of aluminum foil.
6. Place packet on a cookie sheet to bake in the oven for 15 minutes.
7. Remove packet from the oven and cool for 5 minutes before opening.
8. Serve and enjoy with seasonal vegetables or a green salad!

Nutrition Information / Amount per serving:

Calories 210, Protein 23 g, Total fat 12 g, Total Carbohydrates 2 g, Saturated fat 2 g, Dietary Fiber 0 g, Cholesterol 57 mg, Sodium 380 mg, Sugars 0 g, Added Sugars 0 g

These flavorful plant-based burgers feature black beans and quinoa for protein, sweet potato and oats for complex carbohydrates and fiber, and chipotle peppers for a subtly smoky flavor.

Serving Size: 1 burger

Yield: 8 burger patties

Ingredients:

• 1 ½ pounds sweet potatoes (2 medium or 3 small)
• ½ cup quinoa (dry)
• 1 cup water
• 1 can (15 oz) black beans, rinsed and drained
• ½ cup chopped red onion
• ½ cup chopped bell pepper
• 1/3 cup chopped fresh cilantro
• 2-3 diced chipotle peppers in adobo sauce
• 2 cloves garlic, minced
• 1 tablespoon ground cumin
• ½ teaspoon salt
• 1 ¼ cups quick-cooking oats
• Extra-virgin olive oil for brushing before cooking

Directions:

1. Preheat oven to 425° F.  Line a baking sheet with foil or parchment paper.
2. Slice the sweet potatoes in half lengthwise. Place cut side down on the baking sheet and roast 30-40 minutes or until soft when pierced with a fork.
3. Meanwhile, combine quinoa and water in a small saucepan. Bring to a boil, then reduce heat to a simmer. Simmer, uncovered, until water is absorbed (~ about 12-13 minutes). Remove from heat, cover, and set aside.
4. Combine all other ingredients in a mixing bowl.
5. When potatoes are done and cool enough to handle, remove the skin, and add insides to the mixture in the bowl. Reserve the covered baking sheet for cooking the burgers.
6. Using a large spoon or potato masher, mix ingredients thoroughly.
7. To cook the burgers, scoop out a ½ cup of the mixture at a time and form into patties with your hands.
8. Brush both sides of the patties with olive oil and place on the baking sheet, leaving space between each one.
9. Bake at 400° F for about about 18 minutes on each side. Burgers should be golden on the outside.
10. Serve as desired with buns and favorite toppings!

Nutrition Information / Amount per serving: Calories 220, Protein 8 g, Total fat 2 g, Total Carbohydrates 43 g, Saturated fat 0 g, Dietary Fiber 9 g, Cholesterol 0 mg, Sodium 415 mg, Sugars 4 g, Added Sugars 0 g

These meatballs are packed with umami flavor from mushrooms and parmesan cheese.  The lentils in them also deliver a good dose of protein making them a great addition to a vegetarian meal.

Serving Size: 4 meatballs

Yield: 4 servings

Ingredients:

• 1 2/3 cups cooked lentils
• 1 tablespoon olive oil
• 2/3 cup chopped onion
• 5 ounces baby bella mushrooms, wiped clean, stems removed, chopped
• 2 garlic cloves, minced
• 1 cup panko breadcrumbs
• 2 teaspoons Italian seasoning
• 1/8 teaspoon cayenne (optional)
• 1 teaspoon salt
• 1 egg
• 2/3 cup grated Parmesan cheese

Directions:

1. Preheat oven to 400°F.
2. Pulse mushrooms in a food processor until they are about the size of peas.
3. Heat olive oil in a large skillet over medium-high heat. When the oil is hot, add the onion and cook for 3 minutes. Add the garlic and mushrooms, cook for 3-4 minutes more until moisture is cooked off and mixture is fragrant. Let cool slightly.
4. Transfer mushroom mixture along with lentils to food processor and pulse until combined, about 20 pulses, scraping down halfway through.
5. In a large bowl combine panko crumbs, Italian seasoning, cayenne, and salt. Add lentil mixture, egg, and Parmesan cheese. Stir to combine.
6. Roll mixture into 16 balls (about 2 tablespoons each) and arrange on baking sheet. Bake 30 minutes, flipping meatballs halfway through.
7. Transfer to a large baking dish and serve, or cover and place in a warm oven until ready to serve.

Nutrition Information / Amount per serving:

Nutritional information is estimated using NutritionistPro and accuracy is not guaranteed

Calories 267, Protein 15 g, Total fat 9.0 g, Total Carbohydrates 32 g, Saturated fat 3.0 g, Dietary Fiber 7.5 g, Cholesterol 58 mg, Sodium 262 mg, Sugars 4 g, Added Sugars 0 g

Enjoy summer with a simple squash-loaded lasagna full of seasonal vegetables and high-protein cottage cheese.

Serving Size: 1 4” square

Yield: 4 servings

Ingredients:

Red sauce

• 3 tablespoons olive oil, divided
• ½ teaspoon crushed red pepper flakes
• 3 medium cloves of garlic, finely chopped
• 1 28-ounce can crushed low-sodium tomatoes
• 1 tablespoon lemon zest

Lasagna filling

• 5 cups shredded zucchini (about 1 medium zucchini)
• 5 cups shredded yellow squash (about 1 medium squash)
• 5 cups shredded carrots (about 2 medium-sized carrots)
• 1 package fresh basil, chopped and divided
• 1 large egg
• 5 cups low-sodium 1% fat cottage cheese
• 1 8-ounce package no-bake lasagna noodles
• 1 8-ounce package shredded Mexican blend cheese (more for topping if desired)

Directions:

1. Combine 2 tablespoons olive oil, red pepper flakes, and garlic in unheated saucepan.
2. Stir while you heat the saucepan over medium heat. Sauté just 45 seconds or so until everything is fragrant – you don’t want the garlic to brown.
3. Stir in the crushed tomatoes and heat to a gentle simmer – this takes just a couple minutes. Then remove from the heat.
4. Stir in the lemon zest, if desired, reserving a bit to sprinkle on top of the lasagna.
5. Mix the squash, carrots, ½ the package of chopped basil, egg, and cottage cheese together.
6. Heat a large skillet with 1 tablespoon olive oil and then place down 2 lasagna noodles. Then add ½ the squash and ½ the cottage cheese mixture, top with the red sauce, and 1/3 of the package of Mexican cheese.
7. Add another layer of noodles, the rest of the squash and red sauce, more cheese, and another layer of noodles. Then add the rest of cheese on top and remaining basil.
8. Cook in skillet with lid on for 35 minutes and lid off for an additional 10-15 minutes until liquid has boiled off.

Nutrition Information / Amount per serving:

(Nutritional information is estimated using NutritionistPro and accuracy is not guaranteed)

Calories 530, Protein 32 g, Total fat 27.5 g, Total Carbohydrates 52 g, Saturated fat 10.5 g, Dietary Fiber 7 g, Cholesterol 92 mg, Sodium 635 mg, Sugars 19 g, Added Sugars 0 g

This pasta salad is a balanced meal on its own. Perfect for a quick lunch on the go, it’s even better as leftovers.

Serving size: about 2 cups

Yield: 4 servings

Ingredients:

• 8-oz box whole grain rotini pasta*
• 8-oz container cherry tomatoes
• ¼ cup black olives, rinsed and halved
• ¼ cup Kalamata olives, rinsed and halved
• English cucumber, chopped in quarter moons
• 2-oz feta, in brine**
• 1/3 cup sliced pepperoncini peppers, reserve juice
• 15-oz can chickpeas, drained and rinsed***

Dressing:

• 5 tablespoons pepperoncini juice
• 3 tablespoons red wine vinegar
• 4 teaspoons olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon basil paste
• 1 teaspoon chopped chives
• ½ teaspoon dried oregano
• ½ teaspoon garlic powder
• ½ teaspoon black pepper

Directions:

1. Cook pasta in boiling water per package instructions. Drain and rinse with cold water.
2. Slice tomatoes and olives in halves and place in a large bowl.
3. Slice cucumber in half lengthwise, then quarters lengthwise, and cut into half-inch wide slices. Add to the bowl.
4. Drain feta and cube into ½ inch chunks. Add to the bowl.** Add pasta and the drained, rinsed chickpeas.
5. Add pepperoncini to the pasta mixture and measure out 5 tablespoons of the juice into a smaller bowl.
6. Add remaining dressing ingredients to pepperoncini juice and whisk until dressing appears creamy.
7. Pour dressing over the pasta and vegetables and mix with a large spoon until everything is well coated with the dressing.
8. This can be served right away, or store it covered in the refrigerator. When stored, the dressing will settle in the bottom of the bowl. Just stir the pasta salad to re-coat it with the dressing before serving.

* Sub any gluten-free pasta; follow package directions for al-dente and rinse immediately to prevent a mushy texture

** If using crumbled feta, sprinkle on each serving when ready to eat, to prevent it dissolving into the dressing when stored.

***For a heartier option, use a reduced sodium 6-oz hard salami or summer sausage, cut into quarter moons.

Nutrition Information / Amount per serving (Nutritional information is estimated using NutritionistPro and accuracy is not guaranteed):

Calories 489, Protein 21 g, Total fat 14 g, Total Carbohydrates 75 g, Saturated fat 3 g, Dietary Fiber 15 g, Cholesterol12 mg, Sodium 507 mg, Sugar 9 g, Added Sugar 0 g

A fresh meal great for all seasons! Use up extra veggies you have in your fridge or mix in your favorite ones! Switch up the protein or make it vegetarian by adding tofu or eggs.

Serving Size: 2 cups

Yield: 4 servings

Ingredients:

Teriyaki Sauce:

• 1/3 cup low-sodium soy sauce
• 2 tablespoons water
• 2 oranges, juiced
• 2 tablespoons ginger, peeled and minced
• 1/2 cup scallions, chopped
• 2 teaspoons garlic, minced

Stir Fry:

• 1 pound chicken
• 2 tablespoons olive oil
• 4 cups frozen vegetables
• 2 cups cooked brown rice

Directions:

1. Mix all Teriyaki Sauce ingredients together in a small container. Cut chicken into small cubes and marinate in teriyaki sauce for at least 20 minutes, up to four hours in the refrigerator.
2. Place olive oil into a pan over medium heat. Add chicken and Teriyaki sauce, sauté for 20 to 25 minutes or until cooked through, turning occasionally for even cooking.
3. Cook brown rice according to package directions while chicken is cooking.
4.  Add the frozen vegetables to the pan of chicken once cooked through.
5. Reduce heat to low, cover with a lid, and let simmer for about 15-20 minutes until vegetables are tender. Serve with rice.

Nutrition Information / Amount per serving (Nutritional information is estimated using NutritionistPro and accuracy is not guaranteed): Calories 425, Protein 34 g, Total fat 11 g, Total Carbohydrates 50 g, Saturated fat 2 g, Dietary Fiber 5 g, Cholesterol 83 mg, Sodium 943 mg, Sugar 8 g, Added Sugar 0 g

This curry is a one-pot meal packed with flavor. It can be made in 30-minutes, contains simple ingredients, and is naturally vegan.

Serving Size: 1 cup

Yield: 4 servings

Ingredients:

• 1 tablespoon canola or avocado oil
• ½ onion, diced
• 2 large bell peppers, diced
• 2 medium sweet potatoes, diced
• 4 cloves garlic, minced
• 1 14-ounce can full fat coconut milk
• 4 tablespoons red curry paste
• 1 15-ounce can chickpeas, drained
• Black pepper to taste
• Optional for serving: steamed rice, naan

Directions:

1. Heat a large skillet over medium heat. Add oil and allow to heat for 20-30 seconds.
2. Add diced onions and bell pepper to the skillet. Sauté for 3-4 minutes until both begin to soften.
3. Next, add sweet potatoes, garlic, coconut milk, and red curry paste to the skillet. Stir together and bring to a boil over medium-high heat, then reduce heat to medium-low and cover with a well-fitting lid. Simmer for 10 minutes.
4. After simmering, the curry should be thicker, and the sweet potatoes should be almost fork tender. At this point add the chickpeas and season with pepper. Simmer for 6 minutes longer, uncovered. If mixture is too thick, or sweet potatoes are not fork tender, add ¼ cup water, cover, and cook for an additional 5-10 minutes until potatoes are tender and/or a silkier sauce is formed.
5. Serve immediately alongside rice and/or naan, if desired.

Nutrition Information / Amount per serving:

Calories 400, Protein 8 g, Total fat 21 g, Total Carbohydrates 43 g, Saturated fat 15.5 g, Dietary Fiber 9 g, Cholesterol 0 mg, Sodium 824 mg, Sugars 13 g, Added Sugars 0 g

*Nutritional information is estimated using NutritionistPro and accuracy is not guaranteed

Add some flavor to your weekly meal prep with this Jamaican inspired Jerk chicken! An overnight marinade keeps things flavorful, while braising the chicken keeps it tender across multiple meals.

Serving Size: 4 ounces chicken

Yield: 4 servings

Ingredients:

• 1 Scotch Bonnet or habanero pepper
• ½ bunch green onions, roughly chopped
• ½ tablespoon fresh thyme, minced
• 2 cloves garlic
• 1 tablespoon fresh ginger, peeled and roughly chopped
• ¾ teaspoon ground allspice
• 1/8 teaspoon ground nutmeg
• 1/8 teaspoon ground cinnamon
• ¼ cup low-sodium soy sauce
• 1 tablespoon brown sugar
• 1 lime, zested and juiced
• 2 tablespoons canola or avocado oil, divided
• 1 pound boneless, skinless, chicken thighs
• 2 bay leaves
• 1 cup low-sodium chicken stock, divided

Directions:

1. Add  the pepper, green onions, thyme, garlic, ginger, spices, soy sauce, brown sugar, lime zest, juice, and 1 tablespoon oil into a food processor or blender. Blend for 30-60 seconds until marinade is mostly smooth.
2. Place chicken thighs and marinade into a sealable bag or container with a well fitting lid. Mix together to evenly coat the chicken. Seal bag or cover container and refrigerate for 4-48 hours.
3. Heat ½ tablespoon oil in a large pot or dutch oven over medium high heat. Add 2 chicken thighs at a time, cook for 2-3 minutes or until golden brown, flip, and repeat on the other side. Remove to a plate or cutting board. Repeat with all pieces of chicken.
4. Pour ¼ cup chicken stock into the pot to loosen the flavorful brown bits on the bottom of the pot, stir with a wooden spoon or rubber spatula. Add chicken, bay leaves, and top with remaining stock.
5. Cover the pot or dutch oven with lid and bring to a vigorous simmer over medium-high heat so that the pot is steaming and bubbling. Reduce heat to medium-low and allow to gently simmer for 30-35 minutes until chicken is tender and reaches an internal temperature of 165°F.
6. Remove from heat, shred chicken with 2 forks while still in the pot.
7. Return uncovered pot to low heat for 5-10 minutes to thicken.
8. Serve immediately, or keep refrigerated for up to 4 days.

Nutrition Information / Amount per serving:

Nutrition information is estimated using NutritionistPro, accuracy is not guaranteed.

Calories 225, Protein 24 g, Total fat11.5 g, Total Carbohydrates 6 g, Saturated fat 2.0 g, Dietary Fiber 0 g, Cholesterol 105 mg, Sodium 700 mg, Sugars 4 g, Added Sugars 3 g

This stir fry entrée showcases two unique Indonesian ingredients— tempeh and kecap manis, a sweetened soy sauce. It is a quick cooking, one pan meal that is a great way to infuse weeknight dinners with global flavors.

Serving Size: heaping 1 cup

Yield: 4 servings

Ingredients:

• 3 tablespoons kecap manis
• 1 tablespoon water
• 3 tablespoons avocado oil, divided
• 16 ounces tempeh, cut into ½ inch cubes
• 1 shallot, sliced
• 1 inch knob ginger, peeled and minced
• 3 cloves garlic, minced
• 2 birds eye chili peppers or 1 serrano pepper, minced
• 6 ounce package snow peas, halved
• Optional toppings: chopped peanuts, sliced scallions, sambal olek

Note: if you cannot find kecap manis, stir together 6 tablespoons brown sugar and ¼ cup low-sodium soy sauce in a medium sauce pot. Place over medium heat and reduce to the consistency of maple syrup. Pour into a jar and store in the refrigerator for up to 1 month.

Directions:

1. Whisk the kecap manis and water together into a small bowl, set aside.
2. Heat two tablespoons oil in a large skillet or wok over medium-high heat. Add in tempeh and cook on one side for 3-4 minutes to brown, then flip and repeat on remaining side.
3. Once tempeh is browned add an additional tablespoon of oil to the pan followed by the sliced shallot, ginger, garlic, and chili pepper. Cook while stirring constantly for 1-2 minutes.
4. Add the snow peas to the pan and sauté for 2-3 minutes, until tender yet still a bit crisp.
5. Drizzle the kecap manis mixture over the ingredients while stirring constantly to evenly coat the tempeh and snow peas. Cook for 30 seconds to allow the sauce to cling to the ingredients, then remove from heat to prevent burning.
6. Garnish with toppings of choice and serve immediately.

Nutrition Information / Amount per serving:

Calories 380, Protein 25 g, Total fat 23.0 g, Total Carbohydrates 24 g, Saturated fat 4.0 g, Dietary Fiber 6 g, Cholesterol 0 mg, Sodium 630 mg, Sugars 15 g, Added Sugars 9 g

Nutrition information is estimated using Nutritionist Pro, accuracy is not guaranteed.

Enjoy the flavors of this take-out favorite at home! Tikka masala is a great recipe for meal planning as the chicken can be marinated ahead of time, which is a weeknight time saver that also improves its flavor.

Serving Size: 1 cup

Yield: 4 servings

Ingredients:

• Spice mixture: 2 tablespoons Garam Masala + 1 tablespoon coriander + 1 tablespoon cumin + 1 teaspoon paprika + 1 teaspoon ground fenugreek + ½ teaspoon black pepper + ½ teaspoon cinnamon
• 1 cup plain yogurt (not Greek)
• 2 teaspoons lemon juice
• ¾ teaspoon salt, divided
• 3 tablespoons avocado oil or ghee, divided
• 1 pound chicken breast or chicken thighs, cubed and pierced all over with a fork
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 inch knob fresh ginger, grated or minced
• ½ serrano or jalapeño pepper, minced
• 1 tablespoon tomato paste
• 2 tablespoons almond flour or ground almonds
• 1 cup tomato sauce
• 1 cup water
• 1 teaspoon brown sugar
• ½ cup cream or non-dairy substitute
• ¼ cup chopped cilantro

Directions:

1. Whisk together yogurt, lemon juice, half of the spice mixture,  and ¼ teaspoon salt into a large mixing bowl or container. Add the chicken and toss to evenly coat. Cover with plastic wrap or lid, and chill for at least 30 minutes up to 48 hours.
2. Heat 2 tablespoons of oil in a large pot or Dutch oven over medium-low heat. Add in onions and cook for 12-15 minutes, until golden. Add in the garlic, ginger, and chili pepper. Cook for 4-5 minutes.
3. Next add the tomato paste and almond flour into the pan and cook while stirring constantly for 1 minute. If mixture sticks to bottom add 1-2 tablespoons of water and stir to loosen.
4. Add in the remaining spice mixture, stirring constantly for 30 seconds. Immediately pour in the tomato sauce and water followed by the remaining salt and brown sugar. Increase heat to medium-high, and bring to a boil. Once boiling reduce heat to low, cover with a lid, and simmer for 20 minutes. Stir every few minutes to ensure the sauce is not scorching on the bottom.
5. While sauce is simmering, heat ½ tablespoon of oil in a large skillet over medium-high heat. Add ½ of chicken and cook for 4 minutes per side, then flip and repeat on the other side, or until an internal temperature of 165° F is reached. Remove cooked chicken onto a plate and repeat with remaining chicken.
6. Remove lid from sauce, add chicken, return lid, and allow chicken to simmer in sauce for 5 minutes. If sauce seems too thick adjust with 1-2 tablespoons water. Remove lid, remove pan from heat, and stir in the cream. Top with cilantro, if desired.
7. Serve with basmati rice, naan, or any other sides of choice.

Nutrition Information / Amount per serving:

Nutrition information is estimated using Nutritionist Pro, accuracy is not guaranteed.

Calories 405, Protein 30 g, Total fat 26.5 g, Total Carbohydrates 13 g, Saturated fat 9 g, Dietary Fiber 2 g, Cholesterol 118 mg, Sodium 521 mg, Sugars 7 g,  Added Sugars 1 g