Recipes

Main Dishes

Balsamic Chicken and Veggies

Ingredients:

½ cup balsamic vinegar
2 ½ tbsp. honey
1 lb. chicken tenders
2 medium zucchini, sliced into thin pieces
1 cup chopped carrots
1 pint cherry tomatoes
1 tsp. Italian seasoning
2 tbsp. olive oil
1 tsp. garlic powder
Small bunch fresh parsley, chopped
Salt and pepper, to taste

Directions:

  • Preheat oven to 400 oF. Spray a large baking sheet with cooking spray.
  • In a small bowl, whisk together balsamic vinegar, honey, salt, and pepper.
  • Place 1/3 cup of the balsamic mixture in a bowl and add chicken tenders; toss to coat. Place in the fridge to marinate for at least 15 minutes.
  • Place all prepared veggies on the baking sheet. Add oil, garlic powder, Italian seasoning, salt, and pepper; mix to ensure veggies are coated and evenly seasoned.
  • Add marinated chicken tenders to the middle of the baking sheet. Roast in preheated oven for 20 minutes, until chicken and veggies are tender and cooked through.
  • After cooking, brush chicken with the remaining balsamic dressing mixture.


Recipe adapted from: Clean Food Crush
Chicken Noodle Soup

Ingredients:

2 tbsp. olive oil
½ medium onion, diced
2 stalks celery, chopped
2 medium carrots, chopped
3 cups chopped rotisserie chicken
6 oz. egg noodles or whole wheat noodles
1 quart chicken broth
4 cups water
2 tsp. seasoning of choice (sea salt, black pepper, poultry seasoning, garlic salt, etc.)
Sea salt and black pepper, to taste

Directions:

  • In a large pot, heat olive oil over medium heat.
  • Once hot, add onions and cook until they begin to soften, about 7 – 8 minutes.
  • Add celery and carrots and continue to cook for another 4 – 5 minutes, stirring occasionally.
  • Add broth, water, chicken, and seasonings. Increase heat to high and bring to a boil.
  • Add noodles and cook for amount of time indicated on package.
  • Season to taste with sea salt and pepper.
  • Serve immediately. Store any leftovers in the fridge for up to 4 days.


Recipe adapted from: Tablespoon
Garden Vegetable Soup

Ingredients:

4 tbsp. olive oil
1 medium onion, finely diced
4 cloves garlic, minced
2-3 medium carrots, chopped
3 potatoes, chopped
2 cups fresh or frozen green beans
4 cups chopped tomatoes
1 cup corn kernels
2 quarts chicken or vegetable broth
Sea salt
½ tsp. black pepper
2 tbsp. dried parsley
1 tsp. lemon juice

Directions:

  • Heat olive oil in a large pot over medium heat. Once hot, add the onions, garlic, and a small pinch of sea salt; cook until the onions and garlic begin to soften, about 7 – 8 minutes. Add the carrots, potatoes, and green beans; continue cooking for 4 – 5 minutes, stirring occasionally.
  • Add stock, increase the heat to high, and bring to a simmer. Once simmering, add tomatoes, corn kernels, and pepper. Reduce heat to low, cover, and cook for 25 – 30 minutes, until vegetables are tender.
  • Remove from heat, and add parsley and lemon juice. Season to taste with sea salt and pepper.
  • Serve immediately. Store any leftovers in the fridge for up to 4 days.


Recipe adapted from: Food Network
Lemon Pepper Salmon Stir Fry

Ingredients:

2 tbsp. butter or olive oil
1 lb. salmon, cut into bite-sized pieces
8 oz. green beans, chopped
½ lemon, sliced into thin slices
Salt and pepper, to taste

Directions:

  • In a large skillet, melt butter or olive oil over medium-high heat.
  • Place salmon in the skillet in a single layer, and cook for 1 minute on each side.
  • Add in the green beans and lemon slices, and toss to combine. Cook for another 1 – 2 minutes, until green beans are tender.
  • Season to taste with salt and pepper. Add more lemon juice if desired.


Recipe adapted from: Wicked Spatula
Lemony Orzo-Veggie Salad with Chicken

Ingredients:

¾ cup uncooked orzo
¼ tsp. lemon zest
3 tbsp. lemon juice
1 tbsp. extra-virgin olive oil
½ tsp. salt
½ tsp. minced garlic
¼ tsp. honey
1/8 tsp. black pepper
1 cup shredded chicken breast
½ cup diced cucumber
½ cup chopped red bell pepper
1/3 cup thinly sliced green onions
1 tbsp. chopped fresh dill
½ cup crumbled goat cheese or feta cheese

Directions:

  • Cook orzo according to package directions. Drain and rinse with cold water, and place in a large bowl.
  • While orzo is cooking, combine lemon zest, lemon juice, olive oil, salt, minced garlic, honey, and black pepper. Whisk until thoroughly mixed.
  • Toss dressing over cooked orzo until orzo is evenly coated.
  • Add chicken, cucumber, pepper, green onions, and dill; toss gently to combine. Sprinkle with cheese.


Recipe adapted from: MyRecipes
Mediterranean Chickpea and Feta Wraps

Ingredients:

1 (15 oz.) can of chickpeas, drained and rinsed
½ cup plain Greek yogurt
¼ cup crumbled feta cheese
2 tbsp. finely chopped fresh dill
1 clove garlic, finely chopped
1 tsp. lemon juice
¼ tsp. salt
1/8 tsp. black pepper
4 (9 or 10 inch) whole wheat tortillas
1 cup loosely packed baby spinach leaves
½ medium cucumber, cut into ¼ inch wide sticks
1 cup roasted red peppers, thinly sliced

Directions:

  • Drain and rinse the chickpeas, then place them in a medium sized bowl.
  • Mash with a fork or potato masher until most of them are broken up.
  • Add yogurt, feta, dill, garlic, lemon juice, salt, and pepper; mix to combine.
  • Divide mixture evenly across the center of each tortilla. Spread mixture into a 2 inch wide band across the center of the tortillas.
  • Top the mixture with the spinach, cucumber sticks, and roasted red peppers. Tightly wrap each burrito.


Recipe adapted from: Kitchn
Mix and Match Casseroles

Ingredients:

2 cups protein (tuna, shrimp, crab, chicken, turkey, chopped ham, ground beef, beans)
2 cups cream soup or sauce (1 can of any kind of creamy soup, 2 cans of tomatoes, or 2 cups of sauce: barbeque, sweet and sour, teriyaki, curry, marinara, gravy)
1 extra option (1 small can mushrooms or sliced olives or chopped green chilies, ¼ cup chopped bell pepper, ¼ cup chopped onion, ¼ cup chopped celery, 2 cloves of minced garlic, 1 oz. taco seasoning)
2 cups vegetables (peas, green beans, spinach, corn, asparagus, carrots, broccoli, cauliflower – can be fresh, frozen, or canned)
2 cups uncooked starch (rice, pasta, egg noodles, quinoa)
1 cup toppings: cheese or breadcrumbs (any kind of cheese or 1 cup bread/cracker crumbs mixed with melted butter or stuffing mix)
8 oz. container sour cream
1 cup milk
1 cup water
1 tsp. salt
1 tsp. black pepper

Directions:

  • Preheat oven to 3500F.
  • Choose your combination of ingredients from the choices listed above. Combine sour cream, milk, water, salt, and pepper with sauce. Omit sour cream and milk if using tomatoes.
  • Stir in vegetable, starch, protein, and any desired extras. Spoon mixture into a lightly greased baking dish and cover with aluminum foil. Bake at 3500F for 1 hour and 10 minutes. Uncover and sprinkle with toppings; bake for another 10 minutes.


Recipe adapted from: Genius Kitchen
Mix and Match Soup Ideas

Ingredients:

Broth (10 cups total) – tomato (12 oz. can of tomato paste + 2 16 oz. cans chopped tomatoes with juice + water = total of 10 cups); chicken, turkey, beef, or vegetable broth
Protein (1 lb. or 2 cups cooked) – browned ground beef, chopped leftover meatballs or meatloaf, cooked chicken or turkey, ham, lentils, beans (canned or cooked), tofu
Grains (2 cups total) – cooked rice, cooked barley, pasta, corn, dumplings
Vegetables (raw, frozen, cooked, or canned; total of 1 – 2 cups) – cabbage, carrots, leeks, celery, onion, shallots, garlic, potatoes, sweet potatoes, tomatoes, green beans, turnips, parsnips, broccoli, peas, cauliflower, bell peppers, zucchini, any type of squash, mushrooms, beets, corn, tomatoes
Seasonings (choose 2 – 4 spices, 1 – 2 tsp. each) – basil, cayenne (dash), chives, cumin, garlic, marjoram, onion powder, thyme, rosemary, parsley, oregano, salt, pepper, paprika, turmeric

Stovetop Directions:

  • Bring broth to a boil in a large stockpot.
  • Add all other ingredients, and season to taste.
  • Reduce heat and simmer for 1 hour.

Slow Cooker Directions:

  • Place boiling broth and other ingredients in the slow cooker.
  • Cook for 8 – 12 hours or overnight on LOW setting.


Recipe adapted from: Eating Cheap
Salmon Teriyaki

Ingredients:

1 lb. salmon
½ cup soy sauce
2 tbsp. mirin
2 tsp. sugar
1 tbsp. vegetable oil

Directions:

  • Cut salmon into 4 portions.
  • In a shallow container large enough to hold the salmon pieces, mix together soy sauce, mirin, and sugar until sugar dissolves.
  • Coat both sides of the salmon with the mixture, and arrange pieces skin-side up in the container. Refrigerate for 30 minutes – 1 hour.
  • Arrange oven racks so the skillet you are cooking in will be as close as possible to the broiler flame. Turn on broiler. Preheat an ovenproof skillet over high heat on the stove until very hot.
  • Remove salmon from the marinade and brush both sides with the oil.
  • Place the salmon skin-side up in the skillet and transfer pan to the broiler. Cook for 1 – 2 minutes. If salmon is not done, flip and cook for an additional minute.


Recipe adapted from: Kitchn

Quick Snacks

Stuffed Peppers

Ingredients:

8 medium red, orange, or yellow bell peppers
1 tsp. salt, plus more for seasoning
1 tbsp. olive oil
1 small onion, diced
2 cloves garlic, minced
1 lb. lean ground beef, turkey, or beans
1 ½ cups cooked rice or other grain
1 (15 oz.) can of diced tomatoes
8 oz. shredded Monterey Jack or other cheese

Directions:

  • Preheat oven to 3750F. Pour just enough water to cover the bottom of a 9x13 inch baking dish.
  • Prepare the peppers: Cut off the tops of the peppers, and discard any seeds and membranes from the interior of the pepper. Remove the stems from the tops, and roughly chop the pepper caps.
  • Sprinkle the insides of the peppers with 1 tsp. salt. Place the peppers in the prepared baking dish, cover tightly with aluminum foil, and bake for 10 minutes. Uncover and allow to cool.
  • Prepare the filling: Heat oil in a large saucepan over medium heat until simmering.
  • Add onion and chopped pepper tops, season with salt, and cook until softened, about 8 minutes. Add garlic and cook until fragrant, about 1 minute longer.
  • Add ground beef or other protein and cook for about 8 minutes. Remove from heat and stir in rice or other grain and tomatoes.
  • Fill and bake the peppers: Evenly divide the mixture among the peppers. Divide cheese over each filled pepper. Bake uncovered until peppers are softened, filling is hot, and cheese is melted, about 20 minutes. Allow to cool for 5 minutes before serving.


Recipe adapted from: Kitchn