Stewed Lentils with Green Beans

Stewed Lentils with Green Beans
Prep Time
70 minutes
Number of Servings
Serves 6
Ingredients
  • 14 oz (2 cups) dried brown lentils
  • 2 Tbsp olive oil
  • [q:1/2] yellow onion, thinly slice
  • 2 cloves of garlic, minced
  • 2 medium tomatoes, halved and grated*
  • 5 oz green beans, trimmed and cut into [q:3/4]–[q:1 1/2]-inch pieces
  • 1 tsp sweet paprika
  • 1 white potato, peeled and cut into bite-size pieces
  • 1 carrot, cut into [q:1/4]-inch-thick circles, optional
  • Salt and pepper
  • Finely chopped flat-leaf parsley, to garnish
Directions
  1. Put lentils in a large bowl and pick them over for any debris. Rinse.
  2. Heat oil in a large, heavy pot over medium heat. Add onion and cook until pale, about 6 minutes. Stir in garlic, add tomatoes, and cook until dark and pasty, about 10 minutes. Add green beans and cook for 2 minutes, stirring frequently. Stir in paprika and lentils, and then add potato and carrot (if using). Season with salt and pepper.
  3. Cover with a generous 6 cups of water and bring to a boil. Reduce heat to low, cover pot, and gently boil until lentils are tender but not mushy, about 40 minutes. Add more water if necessary to keep lentils loose.
  4. Ladle into bowls, garnish with parsley, and serve hot.
Nutrition Info
319 Calories, 18 g Protein, 0 mg Cholesterol, 53 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 10 g Fiber, 6 g Total fat (1 g sat), 213 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin K, Folate, [nut:4] Vitamin B6, [nut:3] Phosphorus, [nut:2] Vitamin C, Iron, Zinc, [nut:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Magnesium, Potassium

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

Stir-Fried Tofu and Shiitake Mushrooms

Stir-Fried Tofu and Shiitake Mushrooms
Prep Time
25 minutes
Number of Servings
Serves 2
Ingredients
  • 1 lb shiitake mushrooms
  • 1 cup low-sodium vegetable broth
  • 1 Tbsp cornstarch
  • 3 Tbsp low-sodium soy sauce
  • 2 Tbsp rice vinegar
  • [q:1 1/2] tsp sugar, optional
  • 2 Tbsp oil
  • 2 Tbsp minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 Tbsp chili-garlic sauce
  • 1 (14 oz) container firm tofu, drained, patted dry, and cut into 1-inch cubes
  • [q:1/2] cup chopped green onions
Directions
  1. Remove mushroom stems and discard. Chop mushroom caps into thin strips.
  2. Place broth in a medium bowl. Whisk in cornstarch, soy sauce, vinegar, and sugar (if using).
  3. Heat oil in a large wok or skillet set over high heat. Add mushrooms. Stir-fry until browned, about 3 minutes. Add ginger, garlic, and chili-garlic sauce. Stir-fry for 30 seconds. Stir cornstarch mixture to recombine. Add cornstarch mixture to vegetable mixture.
  4. Gently add tofu to skillet. Stir to cover in sauce. Reduce heat to low, cover, and simmer for about 4 minutes until sauce thickens slightly.
  5. Garnish with green onions and serve.
Nutrition Info
Made with [q:1 1/2] teaspoons sugar: 412 Calories, 25 g Protein, 0 mg Cholesterol, 32 g Carbohydrates, 10 g Total sugars (3 g Added sugars), 8 g Fiber, 23 g Total fat (3 g sat), 833 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Phosphorus, [nut:4] Vitamin B2 (riboflavin), Vitamin K, Calcium, [nut:3] Magnesium, Zinc, [nut:2] Iron, Folate, Potassium, [nut:1] Vitamin B1 (thiamine)

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

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

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)

Tuscan Tuna Pasta Salad

Tuscan Tuna Pasta Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients

Lemon-Dijon Vinaigrette

  • [q:1/4] cup olive oil
  • 2 Tbsp lemon juice
  • 1 tsp dijon mustard
  • 1 garlic clove, minced
  • [q:1/4] tsp salt
  • Cracked black pepper, to taste

Pasta Salad

  • 1 lb bowtie pasta (or your favorite short pasta)
  • 2 (5 oz) cans albacore tuna, drained and mashed
  • 2 cups fresh cherry tomatoes, halved or quartered
  • [q:1/4] cup sun-dried tomatoes, sliced
  • 1 (14 oz) can artichoke quarters, chopped (do not use marinated artichokes in oil)
  • 1 or 2 handfuls baby spinach
  • [q:1/3] cup feta cheese, crumbled
  • [q:1/4] red onion, thinly sliced
  • [q:1/4] cup fresh basil, sliced
  • Freshly cracked black pepper, to taste
Directions
  1. To make Lemon-Dijon Vinaigrette: whisk vinaigrette ingredients together in a bowl or jar. Keep stored in the refrigerator while your prepare rest of pasta salad.
  2. To make Pasta Salad: boil pasta according to package directions. Drain pasta and set aside to cool completely.
  3. Once pasta is cool, add to a large bowl with tuna, cherry tomatoes, sun-dried tomatoes, artichokes, spinach, feta, onion, and basil.
  4. Pour desired amount of vinaigrette over top and toss until salad is fully coated.
  5. Serve with freshly cracked black pepper sprinkled over top (or cover salad and let it chill in refrigerator for 1 to 2 hours before serving).
Nutrition Info
487 Calories, 26 g Protein, 26 mg Cholesterol, 68 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 13 g Total fat (3 g sat), 303 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, Vitamin K, Phosphorus, [nut:4] Vitamin B12, [nut:2] Vitamin B2 (riboflavin), Vitamin C, Folate, Magnesium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, Iron, Potassium, Zinc

Phở with Tofu

Phở with Tofu
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • 4 cups low-sodium vegetable broth
  • 2 whole cloves
  • 2 star anise
  • 1 cinnamon stick
  • 1 tsp coriander seeds
  • 1 Tbsp freshly minced ginger root
  • 1 Tbsp gluten-free soy sauce
  • 1 Tbsp rice vinegar
  • 1 Tbsp agave syrup
  • 8 oz gluten-free flat rice noodles
  • 4 oz tofu, chopped into 1-inch cubes
  • [q:1/2] cup fresh mint
  • 4 scallions, chopped
  • 1 lime, sliced into 2 wedges
  • Sriracha sauce (optional)
Directions
  1. In a pot, heat broth. Add cloves, star anise, cinnamon stick, coriander seeds, and ginger root. Simmer for 30 minutes.
  2. Strain broth into another pot. Discard solids. Add soy sauce, vinegar, and agave to broth. Bring to a slow simmer.
  3. Meanwhile, cook rice noodles according to package directions. Divide noodles between 2 serving bowls. Pour broth over.
  4. Top each bowl with half of the tofu, mint, and scallions. Serve with lime wedges and Sriracha sauce on the side.
Nutrition Info
521 Calories, 14 g Protein, 0 mg Cholesterol, 107 g Carbohydrates, 7 g Total sugars (5 g Added sugars), 6 g Fiber, 4 g Total fat (1 g sat), 1,117 mg Sodium, [nut:5] Vitamin K, [nut:4] Phosphorus, [nut:3] Vitamin C, Iron, [nut:2] Calcium, [nut:1] Vitamin B1 (thiamine), B2 (riboflavin), B6, Folate, Magnesium, Zinc
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