Tag: MealPrep

Chicken Protein Bowls

Chicken Protein Bowls

Hearty Chicken Protein Bowls – Made with nutty quinoa, tender rotisserie chicken, vibrant purple cabbage, plump edamame, sweet mango and it’s all drizzled with a creamy peanut sauce. It’s a filling and nutritious way to pack in the protein and the flavor! Prep30minutes minutesCook15minutes minutesServings: 4 Ingredients Bowls Peanut Sauce 

Curry Chicken Salad

Curry Chicken Salad

This is a deliciously flavorful twist on the classic chicken salad! It’s taken up a notch with those aromatic Middle Eastern spices, and it’s lightened up by using Greek yogurt for most of the mayo. Perfect served in bread or lettuce leaves. Prep: 20minutes minutesServings: 4 Ingredients 

Hamburger Macaroni Casserole

Hamburger Macaroni Casserole

If you’re looking for a hearty dish that can feed a crowd, hamburger macaroni casserole is a great bet. It’s two layers; a bottom layer of creamy macaroni with a beefy tomato layer on top. It’s all crowned with a layer of grated cheddar cheese and baked until bubbly. The simple, comforting flavors will appeal even to picky eaters, and for being a substantial dish,  it is easy to throw together.

Prep:20 min
Cook:25 min
Yield:8 servings

Ingredients

  • 1 package (7 ounces) elbow macaroni
  • 1 pound ground beef
  • 1 medium onion, chopped
  • 1 can (15 ounces) Italian tomato sauce
  • 1 large egg
  • 1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted
  • 1-1/2 cups 2% milk
  • 2 tablespoons butter, melted
  • 1 tablespoon minced fresh parsley
  • 1 cup shredded cheddar cheese

Directions

  1. Cook macaroni according to package directions. Meanwhile, in a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in tomato sauce; heat through.
  2. Drain macaroni; transfer to a greased 13×9-in. baking dish. In a small bowl, combine the egg, soup, milk, butter and parsley; pour over macaroni. Spoon beef mixture over top; sprinkle with cheese.
  3. Bake, uncovered, at 350° for 25-30 minutes or until bubbly. Let stand for 10 minutes before serving.

Nutrition Facts

1 each: 357 calories, 18g fat (9g saturated fat), 91mg cholesterol, 721mg sodium, 30g carbohydrate (5g sugars, 2g fiber), 21g protein.

Greek Turkey Meatball Tzatziki

Greek Turkey Meatball Tzatziki

Take your taste buds to Greece with this turkey meatball tzatziki bowl. Refreshing notes of dill and cucumber harmonize with Greek yogurt, which is paired with turkey meatballs to make the most flavorful, moist morsels yet! We guarantee this savory-yet-fresh recipe for turkey meatballs and 

Pilaf Bowl

Pilaf Bowl

This fragrant salad uses bulgur wheat as its base, an endlessly versatile, slightly chewy grain that is very popular throughout the eastern Mediterranean, where it is used to stuff vegetables, thicken soups, and serve in warm or cold pilafs such as this one. The grains 

Gigante Beans With Seaweed Salmoriglio

Gigante Beans With Seaweed Salmoriglio

Salmoriglio is a Mediterranean sauce with herbs, garlic, and olive oil. In this version, after simmering its umami goodness into a pot of creamy beans, kelp is used as the base of the sauce. There’s a lot of olive oil in this recipe.

Recipe information

  • Total Time2 hours (plus 1 hour for cooling)
  • Yield6 servings

Ingredients

Beans

¾ cup extra-virgin olive oil

1 fennel bulb, cut into ½” dice (about 1½ cups)

3 celery stalks, sliced ½” thick on a bias (about 2 cups)

3 carrots, cut into roughly ½” pieces (about 1½ cups)

1 onion, cut into ½” dice (about 1 cup)

4 garlic cloves, roughly chopped

1 lb. dried gigante or cannellini beans, soaked overnight in cool water and drained

2 Tbsp. fennel seeds

½ oz. dried kelp (4×6″ piece) or 1 Tbsp. smoked dulse flakes

2 bay leaves

Salt

Seaweed Salmoriglio

½ tsp. dried oregano leaves

1 cup chopped parsley

¼ cup chopped mint

1 garlic clove, grated on a Microplane or minced

Zest and juice of 1 lemon (2 to 3 Tbsp. juice)

½ oz. dried kelp, rehydrated in 1 cup water (best if you use the kelp from cooking the beans), chopped

1 cup extra-virgin olive oil (use the oil skimmed from the beans and add more oil as needed to make 1 cup)

Salt

1 tsp. red chile flakes, such as Aleppo

Preparation

Beans

Step 1

Heat ¾ cup extra-virgin olive oil in a heavy-bottom stockpot over medium-high heat. Add 1 fennel bulb, cut into ½” dice (about 1½ cups), 3 celery stalks, sliced ½” thick on a bias (about 2 cups), 3 carrots, cut into roughly ½” pieces (about 1½ cups), 1 onion, cut into ½” dice (about 1 cup), and 4 garlic cloves, roughly chopped, and cook for 3–5 minutes, until the vegetables are beginning to brown. Add 1 lb. dried gigante or cannellini beans, soaked overnight in cool water and drained, 2 Tbsp. fennel seeds, ½ oz. dried kelp (4×6″ piece) or 1 Tbsp. smoked dulse flakes, 2 bay leaves, and enough water to cover by 2″. Bring to a simmer and cook until the beans are soft but not falling apart, 1½–2 hours. Season with salt and cool to room temperature, about 1 hour. Discard the bay leaves.

Step 2

Skim off any oil from the surface and remove the kelp (reserving both for the Seaweed Salmoriglio).

Step 3

Serve the beans room temperature or warm with the Seaweed Salmoriglio drizzled over the top.

Seaweed Salmoriglio

Step 4

Combine ½ tsp. dried oregano leaves, 1 cup chopped parsley, ¼ cup chopped mint, 1 garlic clove, grated on a Microplane or minced, zest and juice of 1 lemon (2 to 3 Tbsp. juice), ½ oz. dried kelp, rehydrated in 1 cup water (best if you use the kelp from cooking the beans), chopped, and ¼ cup bean cooking liquid (if you’re making this without the beans, use ¼ cup kelp rehydrating liquid) in the bowl of a food processor and pulse until it forms a chunky paste. If you prefer a smoother texture, continue to process until it’s to your liking. Remove the herb paste to a bowl and whisk in 1 cup extra-virgin olive oil (use the oil skimmed from the beans and add more oil as needed to make 1 cup). Season with salt and 1 tsp. red chile flakes, such as Aleppo.

Notes

The oil first simmers with the beans and is then skimmed off to be used in the sauce to ensure all the flavors are perfectly integrated.

Do Ahead: The sauce will keep in an airtight container in the refrigerator for up to 3 days.

Charred Vegetable Ragù

Charred Vegetable Ragù

Vegetables roasted until their edges are slightly charred and their flavors deepen. Tomatoes soften and release their juices, onions turn sweet as they caramelize, and garlic becomes mellow and golden. All of it comes together in a simple, hearty ragù that tastes comforting and earthy. 

Fajita Seasoning

Fajita Seasoning

This homemade fajita seasoning is bold, zesty, and made with simple pantry spices. Perfect for chicken, steak, or veggies. Prep Time: 3 minutes minutesServings: 2 Tablespoons Ingredients  Instructions  Notes How to Store Seasoning

Egg White Omelette

Egg White Omelette

A hearty and nutritious veggie studded Egg White Omelette. Made with protein rich egg whites (no yolks), vibrant bell pepper and tomatoes, tender baby spinach, and tangy feta. It’s a healthy and satisfying breakfast to kick start your day!

Prep 10 minutes
Cook 10 minutes
Servings 1

Ingredients

  • 4 large egg whites (or 2/3 cup liquid egg whites)
  • 1/4 tsp Italian seasoning
  • 1/8 tsp garlic powder
  • Salt and black pepper, to taste
  • 1/4 cup diced red bell peppers
  • 2 Tbsp sliced green onion, only light portion
  • 6 medium grape tomatoes, or 8 small, halved
  • 1 cup (packed, 1.5 oz) baby spinach, chopped
  • 2 Tbsp crumbled feta
  • Avocado oil cooking spray or olive oil cooking spray

Instructions

  • Add egg whites to a mixing bowl. Evenly sprinkle over Italian seasoning, garlic powder, and salt and pepper to taste (I use 1/4 tsp salt and 1/8 tsp pepper). Whisk well to evenly combined. Set aside.
  • Spray a 10 or 12-inch non-stick pan with a fair amount of avocado oil cooking spray. Add bell pepper and green onion and saute 2 minutes.
  • Add tomatoes and saute 1 minute. Add spinach and off heat spray with a little avocado oil spray, then return and saute until wilted, about 1 minute. Reduce heat to medium-low.
  • Evenly pour in egg white mixture, tilt pan to evenly coat. Let cook while lifting edges with a spatula and letting runny egg white run under to cook. Reduce to low heat, sprinkle with feta, cover and let cook until set, about 2 to 3 minutes.
  • Use a very large spatula to fold in half and slide onto a plate. Serve warm.

Nutrition Facts

Calories 262mg | Fat 14g | Cholesterol 26mg | Sodium 602mg | Potassium 930mg | Carbohydrates 14g | Sugar 7g | Fiber 4g | Vitamin A 7117IU | Vitamin C 107mg | Calcium 241mg | Iron 3mg | Protein 22g | Saturated Fat 5g | Polyunsaturated Fat 1g | Monounsaturated Fat 6g

Cabbage Soup

Cabbage Soup

This comforting soup is an updated version of the recipe called for in the Cabbage Soup Diet, a fad weight-loss plan from the 90’s. Even if you aren’t looking to eat it for a week straight like the plan dictates, a batch of this low-fat,