· 4 large zucchini
· 1 (15 ounce) can black beans, drained and rinsed
· 1 cup cooked brown rice
· 1 cup salsa (use your preferred level of spiciness)
· 1 red bell pepper, cored and diced
· 1/2 red onion, diced
· 1/2 cup corn kernels
· 1 jalapeno (or poblano pepper), cored and diced
· 1 tablespoon + 1 teaspoon olive oil
· 2 teaspoons cumin
· 1 teaspoon chili powder
· 1/2 cup fresh cilantro, finely chopped
· salt to taste
· ½-1 cup shredded cheddar/monterey jack cheese
Start by greasing a 9 x 13” casserole dish then set aside. Slice each zucchini in half lengthwise. Using a melon baller or metal teaspoon, hollow out the center of each zucchini. Lightly brush the tops with one teaspoon of olive oil then place them skin side down in the casserole dish.
Next warm the tablespoon of olive oil in a large skillet over medium heat. Add the onion and the peppers and cook for 2-3 minutes. Then add the rice, corn, and beans along with the salsa, chili powder and cumin. Stir everything together and continue to cook for about 5 minutes then remove the skillet from the heat and set aside.
Preheat the oven to 400°F and then stir in 1/4 cup of the cilantro and salt to taste to the filling. Spoon the filling inside of each zucchini until they are all full. Sprinkle each one with cheese then arrange them in the dish and cover with foil. Bake in the oven for 25 minutes then remove the foil and set the oven to broil. Cook them for 5 more minutes, until the cheese is bubbly and golden brown.
Allow them to cool for 5-10 minutes then top with fresh cilantro and serve. Store leftovers in an airtight container for up to 3 days.
Recipe credit: Makingthymeforhealth.com
· 6 large bell peppers, any color
· 2 cups wild rice, cooked
· 1 lb. Lean ground turkey
· 2 cloves garlic, minced
· 1 small onion, diced
· 1 16 oz. jar crushed tomatoes
· 1 teaspoon Italian seasoning
· 1 teaspoon salt
· 1/2 teaspoon pepper
· 1 1/2 cups sharp cheddar cheese, shredded
· 1 tablespoon olive oil
Cut off the tops of the peppers remove the seeds, trim the bottoms to help them sit flat in the skillet and rinse thoroughly. In a large pan boil the peppers for 5 minutes, remove from water and turn upside down onto a paper towel to dry.
Preheat oven to 350 degrees.
In a large skillet add the olive oil, garlic and onion, sauté until tender. Add the turkey and brown until thoroughly cooked.
Add the crushed tomatoes, rice, Italian seasoning, salt, pepper and 1/2 cup of the shredded cheese and stir until blended.
Fill the peppers evenly with the mixture, place in a lightly greased 10 inch cast iron skillet. Bake uncovered for 25 to 30 minutes. Remove and add the remaining cheese to the top of peppers and bake for an additional 5 minutes or until the cheese is melted.
Recipe credit: Dearchrissy.com
· 2 pounds boneless skinless chicken breast or tenders
· 1 large onion, peeled and chopped
· 1 large red bell pepper, seeded and chopped
· 1 cup chopped celery
· 4 garlic cloves, minced
· 2 tablespoons olive oil
· 24 ounces jarred roasted red peppers in juices
· 30 ounces red kidney beans, drained
· 3 tablespoons chili powder
· 1 1/2 tablespoons ground cumin
· 2 1/2 teaspoons sea salt
· 2 cups chicken broth
Preheat a large skillet over medium heat. Add the oil, chopped onions, peppers, celery, and garlic. Sauté for 3-5 minutes to soften.
Pour the sautéed veggies and the drained kidney beans in a large slow cooker. Place the chicken over the top, then sprinkle the chili powder, cumin, and salt in the slow cooker.
Pour the jarred roasted red peppers and their juices in a blender. Puree until very smooth. Pour the pureed red pepper and chicken broth in the slow cooker. Cover and turn on low for 6-8 hours, or high for 3-4 hours.
When the chicken is cooked through. Remove it with tongs, and shred the chicken with a fork. Stir the shredded chicken back into the crockpot. Serve warm!
Recipe Credit: A Spicy Perspective
6 oz filet of salmon
Add your favorite vegetables:
1 zucchini, sliced
1 cup kale
6 stems of asparagus
1 cup of broccoli
2 Tbsp lemon juice
1/2 Tbsp extra virgin olive oil
1/2 lime or lemon
1. Pre-heat your oven to 400 degrees.
2. Chop vegetables & mix in a bowl with lemon juice.
3. Place vegetables in a small 'boat' of aluminum foil, then drizzle with olive oil.
4. Place salmon on top of the bed of vegetables. Place lemon slices on top of the salmon. Salt and pepper.
5. Bake at 400 degrees for 20-25 minutes.
· 1 lb. boneless chicken breasts
· 1 tablespoon olive oil
· Salt and pepper
· 3 garlic cloves, minced
· 1 medium sweet potato, peeled and diced
· ½ cup chicken broth or water
· ½ lb (225 g) fresh asparagus (the spears should be cut at a diagonal in 1 and 2 inch pieces)
· ½ teaspoon fine sea salt
· ½ teaspoon freshly ground black pepper
· ½ teaspoon red chili flakes
On a plastic board, cut the chicken into small pieces and season with salt and pepper.
In a skillet over medium heat, add olive oil, garlic and chicken. Sauté the chicken for about 7-10 minutes or until it is cooked though. Don’t forget to stir well. Set chicken aside.
In the same skillet, add sweet potato and chicken broth. Cook for about 7-10minutes or until the sweet potato is cooked.
Add asparagus and cook for about 4-5 minutes. Season with salt, pepper and red chili flakes.
Recipe Credit: Primaverakitchen.com
· 6 Tbsp Olive Oil
· 2 lemons, 1 thinly sliced, 1 juiced
· 4 tsp minced garlic
· 1 tsp kosher salt
· ½ tsp freshly ground black pepper
· ¾ pound trimmed green beans
· 8 small red potatoes, quartered
· 4 boneless, skinless chicken breasts
Coat a large baking dish with 1 tbsp of the olive oil. On the bottom of your dish, arrange lemon slices in a single layer.
Combine the remaining oil, lemon juice, garlic, salt, and pepper in a large bowl. Coat the green beans, potatoes and chicken in the oil mixture. Start by adding the green beans first. Toss to coat. Then, using tongs, remove the green beans and place them on top of the lemon slices.
Next, add the potatoes to the olive-oil mixture and toss to coat. Using your tongs again, arrange the potatoes over the green beans, along the inside edge of the dish. Last, coat the chicken in the oil mixture and place in your dish. Pour any remaining olive-oil mixture over the chicken.
Cook at 350°F for approximately 1 hour and 15 minutes (or until potatoes and veggies look soft and chicken cooked through). Serve warm.
· 2 tablespoons good-quality vegetable oil
· 2 tablespoons minced garlic
· 1 tablespoon minced fresh ginger
· 4 scallions, chopped
· 1 lb broccoli, cut into bite-size pieces, the stems no more than 1/4-inch thick
· 8 ounces button mushrooms, cleaned, trimmed and sliced
· 1 cup water
· 8 ounces boneless, skinless chicken breasts or thighs, cut into 1/2- to 3/4-inch chunks or thin slices and blotted dry
· 2 tablespoons soy sauce
· Freshly ground black pepper
Put a large, deep skillet over medium-high heat. When it’s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the scallions.
Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes.
Sprinkle with salt; add 1-cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer to a plate.
Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, then add chicken and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes.
Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add soy sauce, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Raise heat to high and cook, stirring occasionally, until liquid is reduced slightly and you’ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve.
Recipe Credit: Mark Bittman, The NY Times
Serve the chicken with a nice crisp salad.
· 2 Tbsp. Extra Virgin Olive Oil
· 12 boneless, skinless chicken thighs
· 3 garlic cloves, minced or passed through a garlic press
· 1 cup medium body red wine
· 1 cup chicken stock
· 1 28 oz. can crushed tomatoes (San Marzano if possible)
· 1 ½ tsp. fresh chopped rosemary or ¾ tsp. dried
· ¼ cup fresh flat leaf Italian parsley or 1 Tbsp. dried
Preheat Oven to 350°. In an oven safe sauté pan, on medium heat, put olive oil and chicken in one layer and cook until slightly golden. (Repeat, if necessary). Lower heat and remove chicken from the pan. Add garlic, and cook for 10 seconds. Do not let the garlic burn. Add the wine and bring to a boil, scraping up any browned bits from the bottom of the pan. Add the broth. Simmer for 5 minutes and let the liquid reduce by 1/3.
Return the chicken to the pan, along with any juices. Add the crushed tomatoes, rosemary and parsley.
Place pan in preheated oven and cook for approximately 30 minutes until chicken is done and tender.
Check for seasoning. If you like, add Kosher or Sea Salt, optional.
Recipe credit: Eileen Forte and Paleo Simplified
One-Pan Healthy Sausage & Veggies (Servings 4)
· 2 small (1 cup) red potatoes, cubed
· 3/4 lb. green beans, ends trimmed
· 1 large head of broccoli (1 and 1/2 cups), chopped
· 2 large or 6-7 mini (1 and 1/2 cups) sweet bell peppers, chopped
· 9 oz. sausage
· 6 Tbsp. extra virgin olive oil
· ¼ tsp. red pepper flakes, optional
· 1 tsp. paprika
· 1/2 tsp. garlic powder
· 1 Tbsp. dried oregano
· 1 Tbsp. dried parsley
· 1/4 tsp. salt
· 1/4 tsp. pepper
*Optional: fresh parsley, quinoa/rice to serve with, Parmesan cheese
1. Preheat the oven to 400 degrees F.
2. Line a large sheet pan with foil or parchment paper.
3. Slice sausage like thick coins.
4. Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat all the veggies and meat.
5. Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.
6. If desired, sprinkle freshly grated Parmesan cheese over the veggies and sausage as soon as they come out of the oven.
7. Enjoy with rice or quinoa and fresh parsley if desired.
Recipe Credit: Chelsea Messy Apron