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One-Pan Tuscan Chicken Orzo

One-Pan Tuscan Chicken Orzo
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
Directions
  1. In a large skillet, heat 2 tablespoons of oil from sun-dried tomato jar over medium heat. Add chicken and sauté for about 5 to 7 minutes, until edges are browned and chicken is cooked through.
  2. Remove chicken from pan and set aside. Add onion to pan. Cook for 2 to 3 minutes, then add chopped sun-dried tomatoes, salt, pepper, oregano, garlic powder, onion powder and red pepper flakes. Stir well, then add orzo and toast for 1 minute, stirring well.
  3. Return chicken to pan and add chicken broth. Bring to a simmer and cook, stirring often, for 10 to 15 minutes until orzo is tender. Stir in spinach and Parmesan, then remove from heat.
  4. Serve warm with parsley (optional) and more Parmesan.
Nutrition Info
Garnished with [q:1/4] cup parsley: 699 Calories, 52 g Protein, 101 mg Cholesterol, 84 g Carbohydrates, 25 g Total sugars (0 g Added sugars), 9 g Fiber, 19 g Total fat (5 g sat), 1,130 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin K, Phosphorus, Potassium, [nut:4] Vitamin B1 (thiamine), Iron, [nut:3] Vitamin C, Calcium, Magnesium, [nut:2] Vitamin E, Folate, Zinc, [nut:1] Vitamin A, Vitamin B12

Marry Me Chicken

Marry Me Chicken
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
Directions
  1. Preheat oven to 350 degrees.
  2. In a large oven-proof skillet, heat 1 tablespoon olive oil over medium heat. Season chicken breasts with salt and pepper on both sides. Add chicken to skillet and sear for 3 to 4 minutes per side, until browned. Remove from pan and set aside.
  3. Add remaining olive oil to skillet and reduce heat to medium-low. Add garlic, red pepper flakes and Italian seasoning, and cook for 1 minute, until fragrant.
  4. Add sun-dried tomatoes, chicken broth, heavy cream and Parmesan, and stir well. Bring to a simmer and cook for 2 to 3 minutes. Remove from heat.
  5. Return chicken to skillet, place in oven and cook for about 10 minutes, until chicken reaches an internal temperature of 165 degrees.
  6. Remove skillet from oven. If sauce needs further thickening, place on stove over medium-high heat and simmer for 2 to 3 minutes.
  7. Spoon sauce over chicken and garnish with fresh basil before serving.
Nutrition Info
427 Calories, 33 g Protein, 128 mg Cholesterol, 9 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 2 g Fiber, 29 g Total fat (14 g sat), 556 mg Sodium, [nut:2] Vitamin A, Vitamin K, Calcium, Phosphorus, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, Vitamin E, Iron

Dirty Rice

Dirty Rice
Prep Time
40 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp olive oil
  • 4 Tbsp butter, divided
  • [q:1/2] lb lean ground pork
  • [q:1/2] lb lean, spicy sausage, cut into 1/2-inch pieces
  • [q:1/2] cup each chopped onion, celery, green pepper
  • 2 cloves garlic, minced
  • 2 tsp salt
  • 1 tsp black pepper
  • 1 tsp paprika
  • [q:1/2 tsp cayenne pepper
  • [q:1 1/2] cups uncooked long-grain rice
  • [q:3 1/2] cups low-sodium chicken broth
  • [q:1/2] lb chicken livers, minced, optional
  • Fresh parsley for garnish
Directions
  1. In large skillet, heat olive oil and 2 tablespoons of butter. Saute pork and sausage over high heat until browned, stirring frequently.
  2. Lower heat and add vegetables and seasonings. Cook until vegetables are tender, about 5 minutes.
  3. Add rice and broth and bring to boil. Stir, cover, and lower heat. Simmer 15 minutes.
  4. Saute minced chicken livers, if using, in remaining butter for 3 minutes. Toss chicken livers with rice mixture in ovenproof dish. Cover dish and put in a 225° oven for 10 minutes.
  5. Garnish with parsley.
Nutrition Info
549 Calories, 26 g Protein, 201 mg Cholesterol, 44 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 1 g Fiber, 29 g Total fat (11 g sat), 825 mg Sodium, [nut:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Folate, Phosphorus, [nut:4] Vitamin K, [nut:3] Zinc, [nut:2] Vitamin C, Iron, [nut:1] Vitamin E, Magnesium, Potassium

Lettuce Wrap Shrimp Tacos

Lettuce Wrap Shrimp Tacos
with Cilantro-Lime Crema
Prep Time
30 minutes
Number of Servings
12 tacos (serves 4)
Ingredients

  • Cilantro Crema

    • [q:1/2] cup mayonnaise 
    • [q:1/4] cup plain Greek yogurt
    • [q:1/2] tsp ground cumin
    • Juice of 1 lime
    • [q:1/3] cup chopped fresh cilantro
    • Salt

  • Tacos

    • 1 lb large shrimp, peeled and deveined
    • 1 tsp chili powder
    • [q:1/2] tsp onion powder
    • [q:1/2] tsp salt
    • 2 Tbsp avocado oil
    • 12 large Romaine lettuce leaves
    • 1 cup thinly sliced red cabbage
    • 1 cup thinly sliced white cabbage
    • 1 cup your favorite salsa or Pico de Gallo 
    • Lime wedges for serving
Directions
  1. In a medium bowl, combine mayonnaise, yogurt, cumin, lime juice, cilantro, and salt to taste. Set crema aside while you prepare tacos.
  2. In a large bowl, toss shrimp with chili powder, onion powder, and salt.
  3. Heat oil in a large pan set over medium heat. Add shrimp and cook 2 to 3 minutes per side, until shrimp are pink in color and cooked through.
  4. Place lettuce leafs on a clean work surface. Divide equal amounts of cooked shrimp, red cabbage, and white cabbage over each lettuce leaf. 
  5. Drizzle cilantro crema and salsa over each lettuce leaf taco. Serve with lime wedges to squeeze over.
Nutrition Info
423 Calories, 26 g Protein, 196 mg Cholesterol, 13 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 31 g Total fat (5 g sat), 803 mg Sodium, [nut:4] Vitamin K, Phosphorus, [nut:3] Vitamin C, [nut:1] Vitamin A, Vitamin B6, Calcium, Folate, Iron, Magnesium, Potassium, Zinc

Cuccìa

Cuccìa
Prep Time
1 hour 45 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup wheat berries—traditionally, farro is used
  • 1 cup lentils or other legume, such as chickpeas or fava beans
  • Olive oil
  • 1 to 3 cloves of garlic, chopped
  • [q:1/2] to 1 tsp salt
  • [q:1/2] tsp pepper
  • Spices for seasoning:
    • fennel seed
    • rosemary
    • turmeric
    • cumin
    • nutmeg
    • cinnamon
  • 3 Tbsp tomato paste or [q:1/4] cup diced tomatoes
  • 1 Tbsp lemon juice
  • Splash of red wine
  • Parmesan cheese (optional)
Directions
  1. Cover wheat with about 1 inch of water.
  2. Bring to a boil, then turn down heat and simmer for about an hour or until the grain opens and is soft. The cooking time will depend on the variety of wheat you have and whether you soaked it overnight.
  3. Cook the lentils separately by putting [q:1/2] cup of lentils and about 1 cup of water or vegetable broth in a saucepan. (You may want to add a little more water or broth depending on the consistency you want.) Bring to a boil then turn down heat and simmer until soft.
  4. Meanwhile, heat olive oil in a separate medium pan, add chopped garlic, salt, pepper, and any other desired spices.
  5. Add in tomato paste or diced tomatoes, lemon juice, a splash of red wine, and the lentils and warm all together.
  6. Add lentil mixture to the wheat, stir together, sprinkle with Parmesan cheese, if using, and enjoy.
Nutrition Info
Made with farro, lentils, and tomato paste: 364 Calories, 3 g Protein, 13 g Carbohydrates, 19 g Protein, 0 mg Cholesterol, 65 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 5 g Total fat (1 g sat), 271 mg Sodium, [nut:5] Folate, [nut:4] Vitamin B1 (thiamine), Phosphorus, [nut:3] Vitamin B6, Iron, [nut:2] Vitamin B3 (niacin), Magnesium, Zinc, [nut:1] Vitamin B2 (riboflavin), Vitamin E, Potassium

Sheet Pan Lemon Shrimp

Sheet Pan Lemon Shrimp
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 2 lemons, divided
  • [q:1/4] cup extra-virgin olive oil
  • 3 garlic cloves, minced
  • 1 tsp dried oregano
  • 1 tsp paprika
  • Salt and freshly ground black pepper
  • [q:1 1/2] lbs uncooked medium shrimp, peeled and deveined
  • [q:1/4] cup finely chopped fresh parsley
Directions
  1. Preheat oven to 400°. Line a rimmed sheet pan with parchment paper. Spray paper with cooking spray.
  2. Cut one of the lemons into wedges. Set wedges aside. Juice remaining lemon into a large bowl. Whisk in oil, garlic, oregano, paprika, and salt and pepper to taste. Add shrimp and let marinate for 15 minutes.
  3. Transfer shrimp to prepared pan. Be sure shrimp are placed in one layer and are not crowded together.
  4. Bake shrimp on middle rack of oven until shrimp turn opaque pink, approximately 5 to 7 minutes.
  5. Garnish with parsley and serve with reserved lemon wedges to squeeze over shrimp.
Nutrition Info
283 Calories, 35 g Protein, 274 mg Cholesterol, 5 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 2 g Fiber, 15 g Total fat (2 g sat), 497 mg Sodium, [nut:5] Vitamin K, Phosphorus, [nut:3] Vitamin C, [nut:2] Zinc, [nut:1] Vitamin E, Calcium, Iron, Magnesium, Potassium

Tamari-Glazed Salmon

Tamari-Glazed Salmon
Prep Time
20 minutes, plus 2 hours marinate time
Number of Servings
Serves 2
Ingredients
  • 2 Tbsp tamari (gluten-free soy sauce)
  • 2 Tbsp honey
  • [q:1 1/2] Tbsp lemon juice
  • Pinch of red chili pepper flakes
  • 1 lb salmon, cut into two pieces
  • 1 Tbsp oil
  • 2 tsp sesame seeds
Directions
  1. Whisk together tamari, honey, lemon juice, and pepper flakes in a small bowl.
  2. Place salmon pieces in a shallow bowl. Pour tamari mixture over salmon and let marinate in fridge for 2 hours.
  3. Heat oil over medium heat in a pan. Add salmon, setting aside any extra marinade. Cook salmon for 3 minutes per side. Add reserved marinade to pan and let it cook for 2 minutes, creating a glaze for the salmon.
  4. Garnish salmon with sesame seeds and serve.
Nutrition Info
633 Calories, 49 g Protein, 22 g Carbohydrates, 19 g Total sugars (17 g Added sugars), 1 g Fiber, 39 g Total fat (8 g sat), 1,141 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Phosphorus, [nut:4] Vitamin B1 (thiamine), [nut:3] Vitamin B2 (riboflavin), [nut:2] Vitamin C, Magnesium, Potassium, [nut:1] Folate, Iron, Zinc

Harvest Salad

Harvest Salad
with Warm Spices and Tangy Dressing
Prep Time
45 minutes
Number of Servings
Serves 2
Ingredients

  • Salad

    • 1 Tbsp pure maple syrup
    • 2 tsp olive oil
    • [q:1/2] tsp ground cinnamon
    • [q:1/4] tsp sumac
    • [q:1/4] tsp chili powder
    • [q:1/4] tsp salt
    • 2 large purple carrots, peeled and diced
    • 1 red onion, chopped into eighths
    • 2 cups seeded and diced butternut squash (small cubes)
    • 1 cup cooked chickpeas
    • [q:1/4] cup pumpkin seeds
    • 2 cups Tuscan kale, stems removed, finely chopped
    • 1 cup cooked wild rice
    • 1 Tbsp dried cranberries
    • [q:1/2] apple, cored and diced
    • 2 Tbsp chopped fresh parsley

  • Dressing

    • 1 tsp whole-grain mustard
    • 2 Tbsp fresh lemon juice
    • 1 tsp olive oil
    • 1 tsp pure maple syrup
Directions
  1. Prepare salad: preheat oven to 400°.
  2. In a large bowl, mix maple syrup, oil, cinnamon, sumac, chili powder, and salt. Add carrots, onion, squash, and chickpeas. Toss until well coated. Transfer mixture to a baking sheet and bake for 20 minutes. After 20 minutes, add pumpkin seeds to pan and bake for an additional 5 minutes.
  3. In the meantime, prepare dressing: in a small bowl, whisk together mustard, lemon juice, oil, and maple syrup.
  4. In a large bowl, combine dressing and kale. Massage with your hands to soften kale. Combine with cooked rice, cranberries, apple, parsley, and baked carrot mixture.
Nutrition Info
608 Calories, 19 g Protein, 0 mg Cholesterol, 102 g Carbohydrates, 38 g Total sugars (14 g Added sugars), 18 g Fiber, 18 g Total fat (3 g sat), 619 mg Sodium, [nut:5] Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, [nut:4] Vitamin B2 (riboflavin), Zinc, [nut:3] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin E, Iron, Potassium, [nut:2] Calcium

Warm Harissa, Broccolini & Black Rice Salad

Warm Harissa, Broccolini & Black Rice Salad
Prep Time
60 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup black rice
  • 7 oz broccolini
  • 7 oz sun-dried tomatoes in oil, drained (reserve oil), cut into strips
  • 1 Tbsp rose harissa
  • Finely grated zest and juice of 1 unwaxed lemon
  • Sea salt flakes and freshly ground black pepper
  • 1 Tbsp maple syrup
Directions
  1. Cook rice following package directions.
  2. Meanwhile, bring saucepan of water to a boil, add broccolini, and cook for 6 minutes. Drain, cut into bite-size pieces, and put into a mixing bowl.
  3. Add sun-dried tomatoes and 2 to 3 tablespoons of reserved oil to bowl and mix well. Add harissa and lemon zest and juice, and season generously with salt and pepper.
  4. Once rice is cooked, drain if necessary, and add it to broccolini and tomato mixture. Add maple syrup, mix together, and serve.
Nutrition Info
569 Calories, 16 g Protein, 0 mg Cholesterol, 109 g Carbohydrates, 23 g Total sugars (3 g Added sugars), 11 g Fiber, 11 g Total fat (2 g sat), 366 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin K, Magnesium, Phosphorus, [nut:4] Potassium, [nut:3] Vitamin B2 (riboflavin), Iron, [nut:2] Vitamin E, Folate, Zinc, [nut:1] Calcium

Spiced Squash Salad

Spiced Squash Salad
with Herby Beans & Tahini-Orange Dressing
Prep Time
60 minutes
Number of Servings
Serves 2
Ingredients

  • Spiced Squash

    • 2 cup butternut squash, cut into chunks
    • [q:1/4] tsp salt
    • 1 Tbsp olive oil
    • 1 tsp ground cinnamon
    • 1 tsp ground cumin

  • Herby Beans

    • 1 (14 oz) can cannellini beans, drained, rinsed, and patted dry
    • [q:1/4] tsp salt
    • 2 tsp olive oil
    • 1 tsp dried dill
    • Zest of [q:1/2] orange

  • Quinoa Blend

    • [q:1/2] cup quinoa
    • [q:1 1/2] cups low-sodium vegetable broth (stock)
    • [q:3/4] cup kale, shredded
    • [q:1/2] loosely packed cup fresh parsley, finely chopped
    • [q:1/2] cup pomegranate seeds
    • 2 tsp extra-virgin olive oil
    • 1 Tbsp fresh orange juice

  • Tahini-Orange Dressing

    • 2 Tbsp fresh orange juice
    • 2 Tbsp fresh lemon juice
    • 3 Tbsp tahini
Directions
  1. To make squash: Preheat oven to 425°. Line baking tray with parchment paper.
  2. Arrange squash on tray. Season with salt and drizzle with oil. Sprinkle with cinnamon and cumin and toss to coat. Roast for 15 minutes.
  3. Meanwhile, prepare beans: Add beans to a small bowl and toss with salt, oil, dill, and zest. Add beans to tray with squash and roast 15 minutes, until squash is soft and beans are starting to crisp on edges.
  4. To make quinoa: In a medium saucepan, cover quinoa with broth and bring it to a simmer. Simmer for 10 minutes, or until most of liquid has been absorbed. Cover pan with a lid and remove from heat.
  5. To make dressing: Combine orange juice, lemon juice, and tahini in a small bowl.
  6. Add cooked quinoa to a large mixing bowl and fluff it with a fork. Add kale, parsley, pomegranate seeds, oil, and orange juice.
  7. Serve quinoa on plates and top with roasted squash and beans. Finish with a drizzle of dressing.
Nutrition Info
836 Calories, 33 g Protein, 0 mg Cholesterol, 113 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 24 g Fiber, 32 g Total fat (5 g sat), 672 mg Sodium, [nut:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Folate, Iron, Magnesium, Phosphorus, Zinc, [nut:4] Calcium, Potassium, [nut:3] Vitamin B2 (riboflavin), [nut:2] Vitamin B3 (niacin)
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