Dinner

500 calories or less

Sheet pan Steak, Peppers, and Onions

Total Time: 20 minutes
Servings: 2
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Ingredients

  • 12 ounces New York Strip Steak At least 1 inch thick (even thicker is better)
  • 2 red bell peppers sliced into 1/4 inch thick rounds
  • 1 large yellow onion sliced into 1/4 inch thick rounds
  • 2 tbsp olive oil

Instructions

  • Position an oven rack on the highest level in the oven. Preheat the broiler on high.
  • Arrange the peppers and onion on a sheet pan in a single layer. drizzle with 1 tablespoon of olive oil, and toss a bit to distribute the oil. Season with salt and pepper to taste
  • Pat the steaks dry with paper towels. Season liberally with salt and pepper on pboth sides.
  • Place the steaks on top of the veggies. Top the steaks with the remaining tablespoon of olive oil.
  • Place the sheet pan into the oven and broil until the steaks are browned, about 5 miinutes. Then remove the pan from the oven. Mix up the veggies on the pan, and flip the steaks over and place back on top of the veggies.
  • Place the an back into the oven for another 5 minutes. Be sure to watch the veggies. If they start to burn, take the pan back out of the oven and remove the veggies.
  • Plate the steaks and veggies.

Notes

There are a lot of different ways to cook steaks, but for people who would like a tasty and healthy steak dinner with a minimum amount of time & cleanup, it’s hard to beat broiling the steaks on a sheet pan with the veggies. 
If you want to have bread with this, add 150 calories and 30gm carb for a 2 ounce (1/4 of a baguette, or about 6 inches)

Nutrition

Calories: 500 kcal | Carbohydrates: 10 g

Chicken and spinach pasta with tomatoes

Total Time: 25 minutes
Servings: 4
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Ingredients

  • 8 ounces penne pasta
  • 2 tablespoons olive oil
  • 1 pound skinless chicken breast Cut into bite sized pieces. You can use chicken thighs if preferred.
  • 4 cloves garlic inced
  • 1/4 tsp crushed red pepper optional. You can use more or less depending on your taste.
  • 1/2 cup white wine
  • 1 each lemon juiced and zested
  • 10 ounces spinach Chopped.
  • 1/2 cup parmesan cheese grated
  • 8 ounces grape tomatoes sliced in half lengthwise

Instructions

  • Prepare all of the ingredients (cut up the chicken, juice and zest the lemon, chop the asparagus, grate the parmesan cheese, slice the tomatoes, mince the garlic)
  • Heat a large pot of water to boil. Cook pasta according to package directions, then drain and set aside.
  • Meanwhile, heat olive oil in a large frying pan over medium heat. Add chicken, and season with salt and pepper. Cook, stirring occasionally until just barely cooked through (about 5-7 minutes)
  • Add garlic and crushed red pepper, then cook until fragrant, about 30-60 seconds. Stir in the wine, lemon juice, and lemon zest. Season with salt and pepper. Stir until combined, then remove the pan from heat.
  • Stir in the spinach and cooked pasta.. Cover and let stand until the spinach is just wilted (about 3 minutes). Taste and adjust seasoning with salt and pepper.
  • Plate and top with parmesan cheese.

Nutrition

Calories: 500 kcal | Carbohydrates: 45 g

Five Spice Chicken with Cabbage and Carrots (2)

Total Time: 21 minutes
Servings: 6
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Ingredients

  • 2 tsp soy sauce
  • 1 Tbsp honey
  • 1/2 Tbsp Five spice powder
  • 1 tsp garlic minced
  • 4 tbsp olive oil divided
  • 2 lbs Bone-in skin-on chicken thighs You can substitute chicken breasts if desired. see instructions
  • 1/2 Head Cabbage cut into 1" wedges
  • 2 Large Carrots peeled and cut into 2" pieces
  • 1 tsp salt

Instructions

  • In a large bowl, mix together soy sauce, honey, five spice powder, garlic and 2 tablespoons olive oil. Add the chicken to the marinade and toss to coat.
  • Preheat the oven to 425°.
  • Place the cabbage and carrots on a large sheet pan (with a rim to avoid any juices from spilling). Drizzle with remaining 2 tablespoons olive oil and season with 1 teaspoon salt.
  • Place the chicken thighs on the sheet pan with the cabbage and carrots (the chicken can go on top of the veggies if needed). Roast for 35 minutes. **If you are using breasts and thighs the breasts will cook much faster than the thighs. Check the breasts after about 20-25 minutes.
  • Turn your oven broiler to HIGH and broil for 5 minutes, or until the chicken thigh skin is golden and crisp.
  • Transfer the chicken thighs and vegetables to a large platter and serve.

Nutrition

Calories: 410 kcal | Carbohydrates: -6 g
Servings: 4 people
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Ingredients

  • 2 tablespoons red curry paste
  • 1 pound ground chicken
  • 1 tablespoon canola oil
  • 1/3 cup English cucumber chopped
  • 1/4 cup shallots minced
  • 3 tablespoons cilantro chopped
  • 2 tablespoons lime juice (juice of 1 lime = 2 tablespoons)
  • 8 each cabbage leaves or bibb lettuce leaves
  • 1 cup uncooked jasmine rice

Instructions

  • Boil a pot of water and cook jasmine rice per package instructions (typically, for ½
    cup dry rice, you use ¾ cup water. Add water and rice to pot, trun heat to high
    to bring to boil. Once boiling, stir the rice and turn heat to low. Cover pot
    with lid and let cook for 15 minutes.
  • Combine curry paste, chicken, and 1/2 teaspoon of salt. Mix until incorporated.
  • Heat a large skillet over medium-high heat. Add oil to pan. Once shimmering, add the chicken to pan and cook (stirring) for 6 minutes or until done. Remove pan from heat.
  • To the pan now off the heat, mix in the cucumber, shallots, cilantro, and lime juice. Season with salt to taste.
  • Place 2 cabbage leaves on each serving plate. Divide chicken mixture evenly among leaves and serve

Nutrition

Serving: 2 wraps | Calories: 360 kcal | Carbohydrates: 47 g
Total Time: 40 minutes
Servings: 3
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Ingredients

  • 4 ounces dried wide egg noodles typically ½ of the bag
  • 1/2 cup frozen green peas
  • 2.5 tablespoons butter divided
  • 6 ounces fully cooked smoked sausage such as kielbasa, cut into 1/2-inch rounds (typically 1/2 of the package)
  • 1 medium yellow onion halved and thinly sliced (about 1.5 cups)
  • 1 small red bell pepper cored and thinly sliced (about 1 cups)
  • 1 medium cabbage about 1 pounds, cored, quartered, and shredded (Or, you can buy pre-shredded cabbage)
  • 20 each asparagus spears fibrous ends chopped off and discarded, then cut into 2 inch pieces
  • 1 tablespoon of apple cider vinegar.

Instructions

  • Bring a medium pot of salted water to a boil over high heat. Stir in the noodles and cook for 2 minutes less than the minimum time stated on the package.
  • Into the pot of boiling water with egg noodles, stir in the frozen peas and asparagus and cook for 2 minutes more. Drain well, then transfer into a large bowl and stir in 1 tablespoon of the butter. Cover to keep warm.
  • Wipe out the pot used to cook the noodles. Melt 1 tablespoon of the butter over medium heat, then add the sausage. Cook, (stirring occasionalluntil browned, about 5 minutes. Transfer the sausage into the bowl of pasta (reserving the drippings in the pot).
  • Add the remaining 1/2 tablespoon of butter to the now-empty pot. When melted, stir in the onion, bell pepper. Cook, stirring occasionally, until beginning to soften, about 5 minutes. Add the vinegar and stir to incorporate. Season with salt and pepper to taste.
  • Add the cabbage in batches, stirring until each batch is starting to wilt before adding more. Cover and cook, stirring occasionally, until the vegetables are crisp-tender, 5- 10 minutes. Stir in the noodles, sausage, and veggies. Taste and season with salt and pepper to taste.

Nutrition

Calories: 370 kcal | Carbohydrates: 42 g

Cheesy Penne Pasta Bake

Total Time: 40 minutes
Servings: 4
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Ingredients

  • 8 oz dry penne pasta
  • ½ lb Cremini Mushrooms
  • 2 cloves Garlic
  • 2 Zucchini
  • ¼ tsp Crushed Red Pepper Flakes
  • ¼ cup whole milk
  • 2 roma tomatoes
  • ¼ cup Panko Breadcrumbs
  • ¼ cup parmesan cheese shredded
  • 6 oz shredded mozzarella cheese
  • 1 tbsp olive oil

Instructions

  • Preheat over 450°F. Fill a large pot 3/4 of the way up with salted water; cover and heat to boiling on high.
  • Thinly slice the mushrooms. Halve the zucchini lengthwise, then thinly slice crosswise. thinly slice the tomatoes. microplane (or mince) 2 cloves of garlic.
  • Add the pasta to the pot of boiling water. Cook, stirring occasionally, 10 to 12 minutes. or until al dente (still slightly firm to the bite). Drain pasta, then transfer to a large baking dish.  
  • Meanwhile, in a large pan, heat 1/2 tablespoon of olive oil on medium-high. Add the sliced mushrooms into a single even layer and cook, without stirring, 3 to 4 minutes, or until lightly browned. Add the red pepper flakes and season with salt and pepper. Transfer to a large baking dish. Wipe out the pan. 
  • In the same pan you just wiped out, add 1/2 tablespoon of olive oil. Heat on medium-high and add the sliced zucchini. Cook, stirring occasionally 3 to 4 minutes, or until beginning to soften.
  • Reduce heat to medium. Add the tomatoes and minced garlic, and season with salt and pepper, and mix to combine. Cook until heated, about 30 – 60 seconds
  • Add the milk and stir until combined, about 30 seconds.
  • Transfer the mixture to the baking dish. Add the pastamozzarella, parmesan. Season with salt and pepper and stir to combine. Top with the breadcrumbs
  • Bake the casserole 9 to 11 minutes, or until the breadcrumbs are lightly browned. Remove from the oven and serve.

Nutrition

Calories: 455 kcal | Carbohydrates: 50 g

Vegetarian Burrito

Total Time: 1 hour 20 minutes
Servings: 12 servings
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Ingredients

  • 3 cloves garlic grated on a microplane
  • 2 each poblano peppers chopped
  • 1 medium red onion chopped
  • 12 ounces shredded monterey jack cheese
  • 30 oz black beans, canned drained
  • 12 each flour tortillas 8 inch (150cal, 27gm carb)
  • 1 cup jasmine rice, uncooked
  • 2 tablespoons cumin
  • 1 tablespoon chili powder
  • 1 each Canned chipotle pepper (in adobo sauce)
  • 2 teaspoon olive oil
  • 14 ounces crushed tomatoes
  • 1 rotisserie chicken

Instructions

  • Preheat broiler. If not already completed, prepare the veggies as described in the ingredients section. 
  • In a medium saucepan with a lid, combine the 1 cup of rice with 1.5 cups water. (if you like, add a chicken bullion cube) Bring to a boil. Once boiling,  stir, cover, and reduce heat to low. Simmer for 18 minutes. (Do not lift the lid or stir while it is cooking, you will let the steam escape and the rice won't cook properly). Meanwhile…
  • In a large pan, heat 2 teaspoons of olive oil over medium-high heat, then add the chopped onion and poblano pepper and cook until onion is translucent, about 5 minutes. 
  • Add the minced garlic, cumin, chili powder, and chipotle pepper and mix
  • Add the tomatoes to the pan. Mix the tomatoes into the veggies, scraping up any browned bits stuck to the pan. 
  • Add the canned black beans (including the liquid) to the pan. Reduce heat to medium and cook for about 15 minutes, stirring occasionally, until most of the liquid is gone. Season with salt and pepper to taste. 
  • Pull the meat off the chicken, and shred by hand. Set aside.
  • Once the bean mix is cooked down, add the rice and the chicken, and stir to incorporate. take the pan off the heat. 
  • Prepare a casserole pan by coating with cooking spray.
  • Assemble the 12 burritos as follows: 1/4 cup cheese, 3/4 cup chicken/bean mix. Wrap the burrito and place in casserole pan. 
  • Place in oven on the top rack (about 6 inches from broiler. Broil until the burritos are starting to brown, about 2-3 minutes. 

Nutrition

Calories: 486 kcal | Carbohydrates: 51 g | Protein: 31 g

Ridiculously easy Pad Thai with Tofu

Total Time: 30 minutes
Servings: 2
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Ingredients

  • 4 ounces dried rice noodles
  • 2 tablespoons sugar
  • 2 tablespoons fish sauce
  • 2 tablespoons white vinegar
  • 2 tablespoons vegetable oil
  • 8 ounces extra-firm tofu cubed and dried on paper towels
  • 1 egg
  • 1 cup bean sprouts
  • 2 green onions sliced thinly

Instructions

  • Soak the noodles in hot water for 30 minutes, drain.
  • Meanwhile, slice the tofu into 1/4 inch blocks. Place the tofu between sheets of paper towels to soak up the excess liquid. (Ideally, place under something weighted to help extract more water. The more water that is removed, the more crispy the tofu will be)
  • In a small bowl, stir together the sugar, fish sauce, and vinegar.
  • Heat the oil over high heat until it begins to shimmer. Add the tofu and allow to fry 1-2 minutes (the tofu should be turning golden on the bottom). Turn the tofu over, then add the noodles and sauce. Stir constantly until the noodles absorb the sauce, about another minute.
  • Push aside the noodles and crack the egg into the empty space in the pan. Roughly scramble the egg, then toss it back in with the noodles while the egg is still soft. Remove the pan from the heat and toss in the bean sprouts and green onions. Stir to combine.
  • Transfer to a plate and serve.

Nutrition

Calories: 500 kcal | Carbohydrates: 64 g
Total Time: 40 minutes
Servings: 4 person
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Ingredients

  • 1 tbsp olive oil
  • 1 medium onion chopped
  • 1 each red jalapeno green is fine if you don’t have red. Depending on the spice level you want, you can remove some or all of the seeds.
  • 6 clove garlic peeled
  • 1 thumb-sized piece ginger peeled
  • 2 tablespoon ground cumin
  • 1 tablespoon garam masala
  • 2 tablespoon tomato paste
  • 30 oz canned chickpeas
  • 28 oz canned chopped tomatoes drained.
  • 15 oz lite coconut milk
  • 1 teaspoon coriander powder
  • 5 oz fresh spinach If you prefer, you can use frozen spinach
  • 1 small handfull Cilantro leaves and stems, chopped.
  • 1 each lime cut in half
  • 1 cup of jasmine rice uncooked

Instructions

  • Heat the oil in a deep saute pan. Add the onion and jalapeno, and cook until softened, about 8 mins. Add the tomato paste, cumin, and garam masala and stir until fragrant. Remove the pan from the heat.
  • Meanwhile, in a food processor, combine the garlic, ginger, and chopped tomatoes. Add the cooked onion mixture and puree until smooth.
  • Cook the puree in the saucepan for 5 mins over a medium-high heat, stirring occasionally so it doesn’t stick. Season with salt and pepper to taste. Add in the chickpeas and reduce the temperature to low, allowing the mixture to simmer for 5 mins. Add the coconut milk, cilantro, and spinach, and cook 2-3 minutes, until wilted.

Nutrition

Calories: 475 kcal | Carbohydrates: 70 g
Servings: 4 person
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Ingredients

  • 1 tablespoons olive oil
  • 9 ounces fresh spinach (recommend against frozen spinach)
  • 3 clove garlic minced (or grated on microplane)
  • 3 cups canned chopped tomatoes =
  • 1 cup Whole milk ricotta cheese
  • 8 ounces mozzarella cheese shredded
  • 1/2 cup Parmesan cheese
  • 14 each Jumbo Pasta Shells
  • ½ teaspoon crushed red pepper flakes
  • 1 each egg
  • 1 medium onion diced
  • fresh basil chopped (OPTIONAL INGREDIENT)

Instructions

  • In a large pot, bring 4-6 quarts of water to a boil. Salt the water (should taste like seawater)
  • Preheat oven to 375 degrees. Pour the chopped tomatoes into a 9×9 baking dish, and place in the preheating oven to warm up (this will allow the final dish to heat faster)
  • Add shells to the boiling salted water, stirring occasionally, until al dente, about 9 minutes; drain. Run under cold water to stop the cooking; drain again.
  • Meanwhile, heat oil in a large pan over medium heat. Add onions and cook, stirring occasionally, until translucent, about 4-5 minutes. season with salt and pepper. 
  • Add garlic and cook, stirring until fragrant about 15-30 seconds. Add spinach, cover, and cook until beginning to wilt, about 2 minutes. Uncover and continue to cook, stirring occasionally, until spinach is completely wilted and most of the liquid has evaporated, about another 4 minutes more. Season with salt and pepper to taste. Transfer spinach mixture to a large bowl.
  • To the bowl of wilted spinach, add ricotta, mozzarella, parmesan, and egg. mix to combine. Season with salt and pepper.
  • Stuff shells with the spinach and cheese mixture. The shell should be filled to capacity but not overstuffed.
  • Nestle stuffed shells into the baking dish with heated tomatoes. As you add the shells, spoon some of the hot tomatoes over the top.
  • Bake, uncovered, about 15-20 minutes, or until warmed through.
  • Serve, with basil and extra Parmesan cheese (if desired)

Notes

To save time, be sure to start on the the filling while you are getting the water to boil.

Nutrition

Serving: 4 shells | Calories: 485 kcal | Carbohydrates: 37 g
Servings: 8 person
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Ingredients

  • 12 each lasagna noodles
  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 4 cloves garlic chopped
  • 2 teaspoons dried basil
  • 1 teaspoons dried thyme
  • 10 oz package of frozen chopped spinach. Thawed, drained, and squeezed dry (or use a 9oz package of fresh spinach, chopped)
  • 28 oz canned tomato puree
  • 12 ounces mozzarella cheese shredded, part skim
  • 12 oz part-skim ricotta cheese
  • 1 each egg
  • 1 large zucchini diced
  • 3 large carrots diced
  • 1 red bell pepper diced

Instructions

  • Preheat oven to 425 degrees. Spray a 9×13 inch baking dish with cooking spray.
  • Cook pasta noodles per box directions. Drain. Meanwhile…
  • Heat  1 tbsp olive oil in a large frying pan over medium heat. Add the onion zucchini, and carrots to the pan and cook, stirring occasionally, until golden on the edges, about 8-10 minutes. Season liberally with salt and pepper.
  • Add the spinach to the pan, and mix to incorporate (If you use fresh spinach, you'll need to cook for a couple minutes until it wilts down.
  • Add the garlic, basil, and thyme and stir until fragrant, about 30-60 seconds.
  • Stir in the tomato puree. Reduce heat to medium low until ready to put together the lasagna.
  • While the mixture above simmers, in a separate bowl mix together the ricotta, egg, and 2/3 of the mozzarella cheese (saving 1 cup of mozzarella to top the lasagna with)
  • Spread veggie mixture in the bottom of the prepared baking dish; top with 3 noodles. Layer 1/3 of the cheese mixture over noodles. Repeat layers 2 more times.
  • Top the lasagna with the remaining mozzarella cheese.
  • Bake, covered, for 18 minutes, then remove the foil and continue cooking for about 10 more minutes (until the cheese is just starting to brown).

Nutrition

Calories: 415 kcal | Carbohydrates: 40 g
Total Time: 50 minutes
Servings: 6 person
Optional ingredients include: salsa, sliced black olives, Tabasco sauce, sriracha sauce, chopped cilantro
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Ingredients

  • 3/4 cup Low fat sour cream
  • 2 cups Mexican Blend Cheese
  • 1 tbs olive oil
  • 1 medium onion diced
  • 1 medium Celery Stalk diced
  • 1 each Jalapeno pepper seeds discarded and diced
  • 15 ounce Canned diced tomatoes drained
  • 15 ounces canned chili beans drained
  • 15 ounces canned black beans drained
  • 15 ounces caned fat free refried beans
  • 8 each Corn Tortillas
  • 6 cups Shredded iceberg lettuce

Taco seasoning (you can just buy a mccormick taco seasoning packet if you want, but making it yourself is cheaper)

  • 2 teaspoons Chili Powder
  • 2 teaspoons Ground Cumin
  • 1/2 teaspoon Paprika
  • 1/2 teaspoon Crushed Red Pepper
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Garlic Powder
  • 1/4 teaspoon Onion Powder
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Black Pepper

Instructions

  • Preheat oven to 375
  • Prepare the vegetables (onion, celery, jalapeno) as described above. Mix together the taco seasoning.
  • Heat olive oil in a large pot over medium heat
  • Add onion and celery to pot, and, cook until the onion is translucent (5-10 minutes)
  • Add jalepeno and taco seasoning, stir until combined and aromatic, about 1-2 minutes
  • Add the tomatoes, chili beans, black beans, and refried beans. Stir until well combined and simmering, about 3-5 minutes. Season with salt to taste.
  • Spray a 12 x 8 inch baking dish with cooking spray..
  • Cut the tortillas in half. Place half of the tortillas in the bottom of the pan
  • Spoon ½ of the bean mixture over the tortillas.
  • Spoon all of the sour cream over the bean mixture
  • Place remaining tortillas over the sour cream
  • Spoon the remaining bean mixture over the tortillas
  • Top with the 2 cups of cheese. Cover with foil
  • Bake at 375 for 25 minutes.
  • Serve with cilantro, shredded lettuce, and other optional ingredients.

Nutrition

Calories: 430 kcal | Carbohydrates: 40 g
Servings: 4 person
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Ingredients

  • 12 ounces tomato sauce divided
  • 2 medium eggplants halved
  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 1 teaspoon dried oregano
  • 2 cloves garlic minced
  • ¾ lb. chopped fresh plum tomatoes
  • 1 large egg beaten
  • 2 1/2 cups shredded mozzarella divided
  • 1 cup freshly grated Parmesan
  • 1/4 cup Italian bread crumbs
  • 1/4 cup fresh basil

Instructions

  • Preheat oven to 350°. Spread about 1 cup tomato sauce in the bottom of a medium baking dish.
  • Using a spoon, hollow out the eggplants leaving about a 1/2” thick border around skin to create a boat. Roughly chop scooped out eggplant. Place eggplant boats on prepared baking dish.
  • In a large skillet over medium heat, heat olive oil. Add onion and cook until softened, about 5 minutes.
  • Stir in chopped eggplant and season with oregano, salt and pepper. Cook, stirring often, until the eggplant is golden, about 3-5 minutes.
  • Stir in garlic and cook until fragrant, about 30 seconds. Transfer mixture to a bowl.
  • To the bowl with the eggplant mixture, add chopped tomatoes, egg, 1 1/2 cups shredded mozzarella, and 1/2 cup tomato sauce. Mix until just combined. Scoop mixture into eggplant boats.
  • Top with the remaining cup of mozzarella cheese, Top with 1 1 cup of Parmesan and the bread crumbs.
  • Bake until the eggplants are tender and the cheese has melted, about 40 minutes. Just before the eggplants are done, slice the basil into thin strips (this is called a chiffonade)
  • Garnish eggplants with basil and serve

Nutrition

Calories: 460 kcal | Carbohydrates: 25 g
Total Time: 40 minutes
Servings: 4
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Ingredients

  • 9 inch store-bought pie dough round
  • 2 ounces Gruyere cheese (you can get a 2 ounce chunk from the deli and save money)
  • 18 ounces mushrooms sliced
  • 1 pound leeks white and light-green portion only
  • 2 cloves garlic
  • 2 tablespoons butter

Instructions

  • Preheat oven 425 degrees. Line baking sheet with parchment paper (or foil, but be sure to spray with cooking spray if you use foil).
  • Roll dough into 14-inch circle on lightly floured counter; transfer to prepared sheet.
  • Melt butter in 12-inch nonstick pan over medium-high heat. Add mushrooms, leeks, and 1/2 teaspoon salt. Cook until beginning to brown, about 10 minutes. Stir in garlic and cook until fragrant, about 30 seconds.
  • Transfer vegetables to prepared dough, leaving 2-inch border around edge. Sprinkle with Gruyère and fold border over filling, pinching pleated dough to secure. Bake until crust is deep golden brown, 15 to 18 minutes, rotating halfway through baking. Cut into wedges and serve.

Nutrition

Serving: 0.25 recipe | Calories: 390 kcal | Carbohydrates: 37 g

Vegetable fried rice

Total Time: 22 minutes
Servings: 2
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Ingredients

  • 2 Eggs
  • 3/4 cup Jasmine Rice
  • ½ lb Broccoli
  • 2 Scallions
  • 2 cloves Garlic
  • 4 oz Sweet Peppers
  • 1 Tbsp Sesame Oil
  • 2 Tbsp Soy Sauce
  • 1 Tbsp Rice Vinegar
  • ¼ tsp Crushed Red Pepper Flakes

Instructions

  • Add the rice and water (1.5 cups water for 3/4 cup rice) in a medium pot, and add a big pinch of salt. Heat on high until boiling,stir, then cover and decrease temperature to low. Simmer for 20 minutes, then take off heat without removing lid.
  • While the rice cooks, prepare the veggies. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Cut off and discard the stems of the peppers; remove the cores, then thinly slice lengthwise. Grate the garlic with a microplane. Thinly slice the scallions, separating the white bottoms and the green tops. In a medium bowl, scramble the eggs.
  • Heat half the sesame oil on medium-high until hot. Add the broccoli florets and cook, without stirring, 2 to 3 minutes, or until lightly browned. Add 2 tablespoons of water and season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the broccoli is slightly softened and the water has cooked off. Add the sliced peppers, garlic, sliced white bottoms of the scallions, and as much of the red pepper flakes as you’d like. Season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Transfer to a large bowl. Wipe out the pan.
  • In the same pan, heat the remaining sesame oil on medium-high until hot. Add the cooked rice in an even layer. Cook, without stirring, 3 to 4 minutes, or until slightly crispy. Add the soy sauce and vinegar. Cook, stirring frequently, 30 seconds to combine.
  • Push the rice to one side of the pan and pour the eggs onto the pan and stir continuously to scramble. Mix the eggs into the rice. Toss the veggies back into the pan and mix to combine. Taste once more and add a bit more soy sauce if needed.

Nutrition

Calories: 455 kcal | Carbohydrates: 65 g
Total Time: 35 minutes
Servings: 2
49gm net carb per serving
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Ingredients

  • 10 ounces frozen cod thawed
  • 2/3 cup jasmine rice uncooked
  • 10 oz fresh spinach (you can use froze, but fresh is better in this recipe)
  • ¼ cup parsley leaves and stems
  • ¼ cup cilantro
  • 1 tablespoon capers
  • 1 teaspoon dijon mustard
  • 1/2 small shallot this is going in a food processor, so you don't need to chop it.
  • 1/2 teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 3 tablespoons olive oil for the salsa verde
  • 2 teaspoons olive oil to cook the fish

Instructions

Get the rice cooking

  • To a medium pot, add the 2/3 cup of rice and 1 cup of water. Add a large pinch of salt. Bring to a boil, then decrease heat to low and cover the pot and cook for 18 minutes. Take off heat and leave covered.

Prepare the salsa verde

  • To a small food processor, add the shallot, parsley and cilantro. Pulse it a few times to get the leaves and shallot roughly chopped. Now add the capers, dijon mustard, lemon zest, lemon juice, and 3 tbs olive oil. pulse until combined. Salt to taste.

Cook the spinach

  • In a large saute pan over medium heat, add the spinach and toss with tongs until wilted. This will take just a few minutes. Once wilted, transfer the cooked spinach to a cutting board.
  • After letting the spinach cool for a few minutes, roughly chop it. Season with salt and pepper. If you want, and add a squeeze of lemon juice (perhaps 1-2 teaspoons) to brighten up the flavor. Clean out the pan. 

Cook the cod

  • Pat the fish dry and season both sides with salt and pepper. Heat the sauté pan over medium high heat with 2 tsp olive oil. Cook the fish for about 4 minutes on the first side, then flip and cook for about 2 more minutes. Cooking time will vary depending on the thickness of your fish.
  • Divide the spinach, rice, and cod between 2 plates. Top each piece of fish with salsa verde and serve.  (note, there will be salsa verde left over, that's ok)

Nutrition

Calories: 495 kcal

Shrimp Risotto with Asparagus

Total Time: 45 minutes
Servings: 4
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Ingredients

  • 2 tablespoons olive oil
  • 1/2 medium onion finely chopped
  • 1 cup rice You can use regular long grain rice for this risotto. It's also OK if you want to use the traditional arborio rice instead.
  • 2 cups chicken broth
  • 1/4 cup white wine
  • 1 pound asparagus ends trimmed off, then cut into 1 inch pieces
  • 8 ounces sugar snap peas
  • 1/2 cup parmesean cheese grated
  • 1 pound shrimp peeled and deveined
  • 2 cloves garlic chopped
  • 1 teaspoon lemon zest grated

Instructions

  • Heat 1 tablespoon oil in a large saucepan over medium heat.
  • Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes.
  • Add rice and cook, stirring constantly, until lightly toasted, 1 to 2 minutes.
  • Reduce heat to medium-low. Add wine and cook, stirring, until absorbed, about 1 minute.
  • Add ½ cup broth and cook, stirring frequently and letting all the liquid absorb before adding another ½ cup, until the rice begins to soften, about 15 minutes.
  • Stir in asparagus and snap peas. Repeat with the remaining 1 cup broth, ½ cup at a time, until the rice is tender and the vegetables are tender-crisp, about 15 minutes more. (while this is cooking, go ahead and start the shrimp)
  • Remove from heat. Stir in Parmesan. Season with salt and pepper to taste.
  • Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add shrimp and cook, flipping once, until pink, about 4 minutes. Add garlic, lemon zest and cook until fragrant, about 30-60 seconds. Season with salt and pepper. Serve the risotto topped with the shrimp.

Nutrition

Calories: 300 kcal | Carbohydrates: 43 g
Servings: 4
55gm carb per serving
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Ingredients

  • 1 1/2 cups orange juice
  • 3 tbsp light brown sugar
  • 2 tbsp soy sauce
  • 2 tbsp orange zest (1 orange = 1 tbsp zest)
  • 2 tbsp sesame oil
  • 2 pounds frozen jumbo shrimp idealyy, get them with shells and tails already removed.
  • 1 cup jasmine rice, uncooked
  • 2 cups snow peas About 10 ounces. If you do not have snowpeas, you can use sugar snap peas or 1 bag of Birds Eye Steamfresh Mixtures Broccoli, Carrots, Sugar Snap Peas & Water Chestnuts. If you use the frozen veggies, heat them per the package instructions)

Instructions

  • Defrost shrimp in the refrigerator or in cold water. Do not defrost in a warm place or microwave.
  • Prepare the jasmine rice. Add the 1 cup of rice to 1.5 cups of water in a medium pot. Bring to a boil, then reduce heat to low. Simmer for 18 minutes, then take off heat. Leave pot lid on after cooking so it continues to steam. 
  • Meanwhile,, In a large pan, bring the orange juice, sugar, and soy sauce to a boil. cook over medium-high heat until reduced to 1/2 cup, about 10 minutes. Stir in the orange zest. Pour into a bowl and reserve. Wipe out the pan.
  • To the large pan you just wiped out, heat 1 tablespoon of sesame oil over medium high heat. Season the shrimp with salt and pepper. Cook *half* of the shrimp over medium heat, until cook through, about 2-3 minutes. Transfer the shrimp to a plate. Repeat with the remaining 1 tbsp sesame- oil and shrimp, and transfer to a plate when completed.
  • To the now-empty pan, add 2 tbs water and heat to medium high. Add the snow peas, and stir fry for about 2 minutes. (If you use the frozen veggies, this step is not needed as you heat them in the microwave)
  • Return all of the shrimp to the pan with the veggies, add the orange glaze, season with salt and pepper and toss to coat.
  • Divide the shrimp and veggie mix between the dishes,,and serve with rice.

Nutrition

Calories: 450 kcal
Total Time: 45 minutes
Servings: 2 person
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Ingredients

  • 8 ounces salmon
  • 7 teaspoons olive oil
  • 1 each large fennel bulb halved, cored and sliced lengthwise 1/4 inch thick
  • 2 each green onion cut into 1­inch lengths
  • 2 teaspoon curry powder
  • 2 tablespoons dry white wine
  • 1/2 cup clam juice can substitute vegetable broth if you can’t find clam juice
  • 1 tablespoon butter
  • 9 ounces fresh spinach
  • 6 each fingerling potatoes sliced lenghtwise
  • 1/4 each lemon juice from 1/4 lemon (about 1/2 tablespoon)

Instructions

  • Heat oven to 400.
  • Cover a sheet pan with foil. Place potatoes on pan and toss with 2 teaspoons of olive oil. Season liberally with salt and pepper. Place sheet pans into the oven. Cook for 25 minutes. Meanwhile…
  • In a deep 10-inch pan, heat 3 teaspoons of the oil over medium heat. Add the fennel and season with salt and pepper.  Reduce heat to low and cook, stirring, until lightly browned and tender, about 15 minutes.
  • Add the green onion, cook until they are just tender, 2 minutes. Transfer the fennel and green onion to a bowl.
  • Add the remaining 2 teaspoons of oil to the pan and add the curry powder. Cook over low heat, stirring, until fragrant, about 1 minute. Add the wine to deglaze the pan and scrape up any browned bits. Increase the heat to high and add the clam juice. Boil until reduced by half, about 3 minutes. Turn the heat to low, and add the spinach (you may need to add just half the spinach and wait until it cooks down to allow enough room for the rest of the spinach). The spinach can sit and wilt while you attend to the next couple steps.
  • Remove potatoes from oven and set aside.
  • Preheat the broiler. Arrange the salmon fillets on a large rimmed baking sheet and season with salt and pepper. Broil about 6 inches from the heat for 5 minutes. Turn fish over, and broil for another 3 minutes. Remove from oven.
  • To the pan with the spinach and sauce, add back the fennel and green onion. Stir until combined. Stir in the juice of 1 lemon, and stir in the tablespoon of butter. Taste and adjust seasoning with salt and pepper. If you like, you can add a bit more curry powder. 
  • Transfer the salmon to plates and spoon the veggies and sauce on top.

Nutrition

Calories: 435 kcal | Carbohydrates: 30 g
Total Time: 30 minutes
Servings: 4
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Ingredients

  • 1 tablespoon fennel seed
  • 2 tsp cumin
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 ¼ pound salmon boneless Skinless fillet
  • 4 teaspoon Dijon Mustard
  • 2 tablespoon Olive Oil
  • 1 each fennel bulb
  • 1 cup Flat Leaf Parsley chopped

Instructions

  • Preheat the oven to 425°.
  • In a food processor,  pulse the fennel seeds, cumin, and lemon zest until finely ground.
  • Season the salmon with salt and pepper, brush one side of the fillet with 1 tablespoon of the Dijon mustard and coat with the ground spice mixture.
  • In a large, ovenproof pan, heat 1 tablespoon of the olive oil. Add the salmon, coated side down, and cook over medium high heat until lightly browned, about 3 minutes.
  • Flip the salmon. Transfer the skillet to the oven and roast for about 10 minutes, until the salmon is just cooked through. Transfer the salmon to a cutting board.
  • While the salmon cooks, prepare the fennel-parsley salad. In a large bowl, whisk the lemon juice with the remaining 1 teaspoon of mustard and 1 tablespoon of olive oil. Season the dressing with salt and pepper. Add the sliced fennel and parsley leaves and toss.
  • Cut the salmon into 4 pieces and serve right away with the fennel salad.

Nutrition

Calories: 415 kcal | Carbohydrates: 8 g
Servings: 4 person
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Ingredients

  • 24 ounces Mahi steaks (so 4 six ounce steaks)
  • 1 tablespoon olive oil
  • 1 each shallot minced
  • 12 ounces cherry tomatoes halved
  • ½ cup sour cream
  • 2 tablespoons Dijon mustard
  • 2 tablespoons capers rinsed
  • 1 teaspoon dried tarragon
  • 12 each fingerling potatoes sliced lengthwise (if you cannot find fingerling potatoes, baby new potatoes will substitute)
  • 24 spears asparagus medium size, 5-7” long
  • 2 tablespoons olive oil

Instructions

  • Heat oven to 400.
  • Cover 2 sheet pans with foil. Place potatoes on one sheet, asparagus on the other. Toss each with 1 tablespoon of olive oil. Season with salt and pepper.
  • Place sheet pans into the oven. Cook for 25 minutes (potatoes should be fork tender, asparagus should be tender but still crisp.
  • Meanwhile, pat fish dry with paper towels and season with salt and pepper.
  • Heat 1 tbs olive oil in a large (nonstick if you have it) pan over medium-high heat, until shimmering. Cook fish until golden brown, about 5 minutes per side. Transfer fish to platter and tent loosely with foil.
  • Add shallot to now-empty skillet and cook until softened, about 2-3 minutes. Stir in tomatoes and cook until just softened, about 1 minute. Stir in sour cream, mustard, and capers and cook until slightly thickened, about 2 minutes. Season with salt and pepper to taste.
  • Top fish with sauce, sprinkle with tarragon, and serve with potatoes and asparagus.

Nutrition

Calories: 470 kcal | Carbohydrates: 40 g
Total Time: 40 minutes
Servings: 2 person
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Ingredients

  • 8 ounces salmon
  • 1.5 cloves garlic grated on microplane (you could use 2 cloves, but it will be too garlicy for most people)
  • 2.5 tablespoon butter
  • ½ tablespoon white wine vinegar (do NOT use white vinegar. Use white wine vinegar)
  • ½ teaspoon dried thyme
  • 2 tablespoon honey
  • 16 each small brussels sprouts outermost leaves removed and sliced in half
  • 2 each medium sweet potatoes cut into 1 inch cubes

Instructions

  • Preheat oven to 375 degrees Fahrenheit.
  • Melt the 2.5 tbsp of butter in the microwave in a small microwave-safe dish. (Note that 1/2 tablespoon will be used for the salmon glaze, and the other 2 tbsp will be used on the brussels sprouts and sweet potatoes.)
  • In a small bowl, mix together the salmon glaze: 2 tbsp honey, ½ tbsp white wine vinegar, 1 tsp dried thyme, ½ tbsp melted butter, and the 1.5 cloves of grated garlic.Season with salt and pepper to taste.
  • Line a large sheet pan with foil and coat with cooking spray. On one half pan, place the brussels sprouts. Toss them with 1 tbsp of the melted butter, and season with salt and pepper. On the other half of the pan, place the cubed sweet potatoes, and toss them with the remaining 1 tbsp of melted butter, and season with salt.
  • Place the sheet pan in the oven with a timer set for 30 minutes
  • In a small ovenproof casserole dish (or another sheetpan), line with foil and coat with cooking spray. Place the salmon on the sheet and coat with the honey glaze. Place in the oven for 20 minutes (so if you put in the oven 10 minutes after the vegetables go in, everything will finish at once.
  • Serve, with bummel and brown spread and cinnamon for the sweet potatoes (if desired)

Notes

To serve: Bummel and brown spread, cinnamon

Nutrition

Calories: 500 kcal | Carbohydrates: 50 g
Cook Time: 25 minutes
Servings: 2
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Ingredients

  • 12 oz frozen jumbo shrimp peeled, defrosted and dried on paper towels.
  • 1 tablespoon vegetable oil
  • 1 teaspoon sesame oil
  • 2 clove garlic grated on a microplane (or minced)
  • 2 teaspoon fresh ginger grated on a microplane (or minced)
  • 1/2 cup water
  • 2 tablespoon Sriracha
  • 2 teaspoon soy sauce
  • 2 tablespoon brown sugar
  • 2 cups bok choy chopped
  • Sesame seeds (optional)
  • 1 stalk green onion sliced (optional)

Rice

  • 1/2 cup jasmine rice, uncooked
  • 3/4 cup water

Instructions

  • Rice, water, and a large pinch of salt to pot. Turn heat to high to bring to boil. Once boiling, stir the rice and turn heat to low. Cover pot with lid and let cook for 15 minutes. After 15 minutes, take off the heat but leave covered to continue steaming.
  • Place the chopped bok choy into a large microwave-safe bowl. Add a tablespoon of water to the bowl, then cover with plastic cling wrap. Set aside.
  • Heat large nonstick pan on high heat. Add 1 tablespoon vegetable oil to the pan, then add the shrimp. Cook the shrimp for about 2-3 minutes, until just cooked through.  Transfer shrimp onto a plate.
  • Decrease heat to medium. Add 1 tsp sesame oil, garlic, ginger. Cook until garlic is fragrant and starting to turn golden (about 30 seconds).
  • Add ½ cup of water. Then add brown sugar, soy sauce, and sriracha. Increase heat to medium high, stirring frequently as the sauce thickens into a syrupy consistency.
  • Reduce heat to medium-low. Return shrimp to pan. Mix to coat in sauce and reheat. Once heated, plate the dish by dividing the rice and shrimp between 2 plates. If you like, garnish with optional ingredients: sesame seeds, green onion..
  • While the shrimp is reheating, place the bowl of bok-choy in the microwave and cook for 1 and ½ minutes.

Nutrition

Calories: 485 kcal | Carbohydrates: 52 g
Total Time: 30 minutes
Servings: 2 people
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Ingredients

  • 2 small sweet potatoes
  • 1 medium red onion
  • 1 poblano pepper
  • 1 plum tomato
  • 1 lime
  • 1 clove garlic
  • 1/2 cup cilantro leaves and stems,
  • 1 teaspoon cumin you won't need this exact amount
  • 2 tablespoons sour cream recommend full fat sour cream
  • 1 ounces frozen cod thawed
  • 1 tablespoon olive oil for roasting the veggies
  • 1 tablespoon olive oil for the creamy salsa verde
  • 2 teaspoons vegetable oil to cook the cod

Instructions

Prep the produce and roast veggies

  • Adjust rack to top position and preheat oven to 425 degrees. Dice sweet potatoes into ½-inch pieces. Core, deseed, and dice poblano into ½-inch pieces. Halve, peel, and cut onion into ½-inch-thick wedges. Take one of the wedges of onion and mince enough for 1 tsp (2 tsp for 4 servings).
  • Toss sweet potatoes, poblano, and onion wedges on a baking sheet with a tablespoon of olive oil, half the cumin. Season with salt and pepper. (For 4 servings, divide veggies between 2 baking sheets) Roast on top rack until lightly browned and tender, about 20-25 minutes.

Prepare the creamy salsa verde

  • Dice tomato. Zest and quarter 1 lime (quarter 2 limes for 4 servings). Mince cilantro leaves and stems. grate garlic.
  • In a small bowl, combine sour cream, cilantro, minced onion, juice from half a lime (whole lime for 4 servings), a pinch of minced garlic, a pinch of cumin, and 1 tablespoon olive oil (2 tablespoons for 4 servings). Taste and add more garlic if desired. Add water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper to taste.

Prepare the cod

  • Pat cod dry with paper towels and season liberally with salt and pepper, then season with cumin to coat. Heat 2 teaspoons of vegetable oil in a large pan over medium high heat. Add cod and cook for about 4 minutes. Flip and cook for about 3 minutes more. Cooking time will vary based off the thickness of the fish.

Plate and serve

  • Toss roasted veggies with tomato and lime zest; divide between plates. Place cod on top, then drizzle with creamy salsa verde.

Nutrition

Calories: 370 kcal | Carbohydrates: 35 g
Total Time: 30 minutes
Servings: 2 people
55gm net carbs
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Ingredients

  • 7 cherry tomatoes
  • 1/2 cup cilantro leaves
  • 1 jalapeno
  • 10 ounces frozen cod
  • 2 each scallions
  • 1 teaspoon cumin
  • 1 teaspoon tumeric
  • 2 tablespoons sour cream recommend full fat sour cream
  • 1 lime
  • 2/3 cup jasmine rice uncooked
  • 2 teaspoons vegetable oil
  • 2 tablespoons butter

Instructions

Prep the produce

  • Halve tomatoes. Trim and thinly slice scallions, separating whites from greens. Mince cilantro leaves and stems. Zest, then quarter the lime (quarter a second lime for 4 servings). Mince jalapeno, removing seeds if you want less heat.

Prepare the rice

  • Melt 1 tablespoon butter in a small pot over medium-high heat. Add half the scallion whites and ¼ tsp turmeric (½ tsp for 4 servings; you’ll use more later); cook until fragrant, about 1 minute.
  • Stir in rice, 1 cup water (2 cups if you are making 4 servings), and a large pinch of salt. Bring to a boil, stir, then cover and reduce heat to low. Cook 15 minutes. Remove from heat, but keep covered off heat until ready to serve.

Prepare the salsa fresca

  • In a medium bowl, combine tomatoes, cilantro, remaining scallion whites, and juice from half the lime (whole lime for 4 servings). Add 1/2 to the whole minced jalapeno, depending on how spicy you want the dish to be. Season with salt and pepper to taste.

Prepare the lime crema

  • In a small bowl, combine sour cream, a large squeeze of lime juice, and lime zest (use half the zest for 2 servings, and all of the zest for 4 servings) . Stir in water 1 tsp at a time until mixture reaches a drizzling consistency. Season with salt and pepper.

Cook the cod

  • In a another small bowl, combine cumin and ¼ tsp turmeric (½ tsp for 4 servings). Pat cod dry with paper towels. Season liberally with salt, pepper, and the spice mixture.
  • Heat 2 teaspoons of oil in a large pan over medium-high heat. Add cod and cook for about 4 minutes on the first side, then flip and cook the second side for about 3 minutes (Cooking time will vary depending on the thickness of your fish)

Plate and serve

  • Stir the scallion greens into the rice, and season with salt and pepper to taste. Divide between plates. Top rice with cod, salsa fresca, and lime crema.

Nutrition

Calories: 480 kcal | Carbohydrates: 55 g
Total Time: 30 minutes
Servings: 2 person
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Ingredients

Sauce

  • ½ cup cilantro leaves and stems, chopped
  • 1 stalk green onions chopped (about 2 tablespoons)
  • ½ clove garlic
  • ½ tablespoon lime juice (this is typically juice from 1/4 of a lime)
  • 2 tablespoon olive oil

Salmon

  • 1 tablespoon cumin
  • ½ teaspoon paprika (optional- you can use smoked paprika instead)
  • 2 tablespoon olive oil
  • 12 ounces salmon filet

Broccoli

  • 1 head broccoli cut into large florets.

Instructions

  • Preheat the oven to 450
  • Make the sauce. Combine cilantro, chives, garlic, lime juice, and olive oil in a bowl. Season with salt and pepper to taste. (Alternatively, you can add all the ingredients to a food processor and pulse, which is what I personally prefer to do)
  • Combine the cumin, paprika, and 2 tablespoons of olive oil in a small bowl. Season with salt and pepper
  • Spray a foil-lined sheet with cooking spray. Place broccoli florets onto sheet, coat with cooking spray, and season with salt and pepper. (This will roast for a total of 20 minutes)
  • While the broccoli roasts, place the Salmon in a foil-lined shallow baking dish. Drizzle the salmon with the spiced oil mixture.
  • After the broccoli has roasted 5 minutes, toss the broccoli and place back into oven.
  • Place the salmon in the oven until just cooked through, about 12-15 minutes.

Nutrition

Calories: 425 kcal | Carbohydrates: 9 g

500-600 calories

Chicken Stroganoff

Total Time: 55 minutes
Servings: 4
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Ingredients

  • 12 ounces egg noodles
  • teaspoons table salt divided, plus salt for cooking noodles
  • 6 tablespoons unsalted butter divided
  • 3 tablespoons all-purpose flour divided
  • 1 teaspoon dry mustard
  • 1 teaspoon paprika plus extra for sprinkling
  • 1 teaspoon pepper divided
  • 1 pound boneless skinless chicken thighs, trimmed and cut into 1-inch pieces
  • 12 ounces white mushroom trimmed and sliced thin
  • 1 onion chopped fine
  • 3 clove garlic minced
  • 1 tablespoon tomato paste
  • 2 teaspoons minced fresh thyme or ¾ teaspoon dried
  • cups chicken broth
  • 2 tablespoons dry sherry
  • cup sour cream
  • 1 teaspoon paprika
  • 1 teaspoon pepper
  • 1 teaspoon dry mustard
  • 3/4 teaspoon dried thyme

Instructions

  • Bring 4 quarts water to boil in large pot. Add noodles and 1 tablespoon salt and cook, stirring often, according to package directions. Drain noodles, return them to pot, and toss with 2 tablespoons butter. Cover to keep warm.
  • Combine 2 tablespoons flour, mustard, paprika, ¾ teaspoon salt, and ½ teaspoon pepper in large bowl. Add chicken and toss to thoroughly coat.
  • Melt 2 tablespoons butter in 12-inch nonstick skillet over medium-high heat. Add chicken and spread into single layer, breaking up any clumps. Cook, without stirring, until browned on bottom, about 4 minutes. Stir and continue to cook until chicken is cooked through, about 4 minutes longer. Transfer chicken to large plate.
  • Melt remaining 2 tablespoons butter in now-empty skillet over medium-high heat. Add mushrooms, onion, remaining ½ teaspoon salt, and remaining ½ teaspoon pepper and cook until any liquid has evaporated and vegetables just begin to brown, 7 to 9 minutes. Stir in garlic, tomato paste, thyme, and remaining 1 tablespoon flour and cook until fragrant, about 30 seconds.
  • Stir in broth and sherry and bring to simmer, scraping up any browned bits. Add chicken and any accumulated juices and cook until warmed through and sauce thickens slightly, about 1 minute.
  • Off heat, stir in sour cream until thoroughly combined. Season with salt and pepper to taste. Transfer noodles to shallow bowls and spoon stroganoff over top. Sprinkle with parsley and extra paprika. Serve with extra sour cream.

Nutrition

Calories: 520 kcal | Carbohydrates: 14 g
Total Time: 30 minutes
Servings: 4
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Ingredients

  • 1 tbs olive oil
  • 3 tbs butter
  • 1 pound skinless chicken breasts Ideally, 4 breasts that are 4 oz each
  • 1 cup sweet marsala wine
  • 1 cup chicken stock
  • 8 ounces sliced mushrooms
  • 1/4 cup all-purpose flour
  • 16 large asparagus spears ends trimmed off, and cut into 2 inch segments.
  • 1 cup orzo pasta

Instructions

  • Bring a large pot of salted water to a boil. Add the orzo pasta, and cook, stirring occasionally, for 9 minutes. Drain and set aside.
  • Preheat the oven to 450 degrees
  • To flatten the chicken. put the chicken breasts side by side on a cutting board and lay a piece of plastic wrap over them; pound with a flat meat mallet (or the palm of your hand) until they are about 1/4-inch thick.
  • Coat chicken pieces in flour. Season with salt and pepper.
  • In a large frying pan, melt the 3 tbs butter with 1 tbs olive oil over medium heat.
  • Add to the frying pan the chicken, and cook both sides until golden (about 5 minutes for each side).Do this in batches if the pieces don’t comfortably fit in the pan. Remove the chicken to a platter and cover loosely with foil to keep warm.
  • Add the mushrooms to the frying pan and cook on medium until the mushrooms are golden brown and the liquid has evaporated, about 5 minutes. Season with salt and pepper.
  • Add the marsala wine and bring to a boil, scraping the pan to pick up all of the tasty browned bits. Add the chicken stock and Reduce heat to medium, allowing the sauce to thicken (reduce in volume by about half). Salt and pepper to taste. While the sauce is cooking down, cook the asparagus.
  • On a baking sheet, spray the asparagus with cooking spray and arrange in a single layer. Season with salt and pepper. Place the asparagus in the pre-heated oven. Roast for 5 minutes, shake the pan, then roast until tender about 5 minutes more.
  • Divide the pasta and asparagus equally between serving plates. Then the plate the chicken and top with marsala sauce.

Nutrition

Calories: 560 kcal | Carbohydrates: 54 g
Total Time: 1 hour 10 minutes
Servings: 6
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Ingredients

  • 5 tablespoons butter
  • 1/3 cup all purpose flour
  • 1 cup whole milk
  • 1 large russet potato peeled and chopped
  • 2 stalks celery chopped
  • 2 medium carrots chopped
  • 1 large onion diced
  • ¾ cup frozen green peas
  • 1 teaspoon dried sage
  • 1 teaspoon dried parsley
  • 1 tablespoon apple cider vinegar
  • 2 cups chicken broth
  • 1 rotisserie chicken skin removed, bones removed, and meat diced
  • 1/2 package Pillsbury pie crust a 14 oz package has 2 crusts, you are using just one.

Instructions

  • Heat oven to 400 degrees F. Coat a 13 inch casserole dish with cooking spray.

Make the pot pie sauce

  • First, make the roux. Melt 4 tbs butter over medium-low heat in a large saucepan, until foaming. Mix in flour. Cook 2–5 minutes, constantly mixing. (You are just trying to cook this long enough to get rid of the raw flour taste. The texture will be similar to wet sand. The mixture may take on a light tan color, that is fine.)
  • To the roux, add the 2 cups of chicken broth, mixing constantly until mixture is smooth. Add the cup of milk and again mix until smooth. Bring to a simmer over medium heat and cook until slightly thickened, about 5-7 minutes.
  • Remove pan from heat, add chicken and vinegar, and stir to coat. Season to taste with salt and pepper. Pour out the mixture into a separate bowl, and wipe out the pan.

Cook the veggies

  • In the cleaned pan, melt 1 tablespoon butter over medium heat. Add onions and sage, cook for about 2 minutes (until the sage is fragrant)
  • Add potato, celery, carrots. Cook for another 6 minutes.
  • Turn the heat off, then Stir in the peas, parsley, and the chicken mixture. Season again with salt and pepper to taste.

Assemble the pot pie and bake

  • Pour filling into the casserole dish.
  • Using a roller, roll out the dough so that it will fit over the baking dish.
  • Place dough over the baking dish, tucking dough into the edges of the dish. Cut 10 slits in the dough to allow for venting.
  • Bake for 30-35 minutes, until crust is golden and mixture is bubbling.

Nutrition

Calories: 525 kcal | Carbohydrates: 39 g
Total Time: 1 hour
Servings: 6
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Equipment

  • 12-well muffin pan

Ingredients

  • 1/3 cup panko for the topping
  • 1/2 cup panko for the meat mixture
  • 1 cup Parmesan cheese finely grated
  • 1 tablespoon olive oil
  • 1 egg
  • 2 pounds ground chicken ground dark meat is best for making this dish.
  • 1/2 medium medium yellow onion diced
  • 1/4 cup basil leaves finely chopped
  • 2 garlic cloves grated on a microplane
  • 1 tablespoon kosher salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon freshly ground black pepper
  • 8 ounces whole-milk mozzarella cheese shredded
  • 3 cups Marinara Sauce Recommend Trader Joes "Trader Giotto's" Traditional Marinara Sauce.
  • 6 cups frozen green beans Recommend. Birds Eye Steamfresh Premium Whole Green Beans. Each 10.8 oz bag has 3.5 cups.

Instructions

  • Heat the oven to 400°F. Place a 12-well muffin pan on the baking sheet and coat the wells and the top of the pan with cooking spray. set aside.
  • Combine 1/3 cup of the panko, 1/3 cup of the Parmesan, and 1 tablespoon olive oil in a bowl . Set aside.
  • Place the egg in a large bowl and beat it with a fork. Add the remaining 1/2 cup panko, 2/3 cup Parmesan, chicken, onion, basil, garlic, salt, oregano, and pepper. Using clean hands, mix everything until combined. Don’t squeeze or overwork the mixture.
  • Divide the mixture among the wells of the muffin pan. Evenly divide the mozzarella among the muffins. Push the cheese into the center of the chicken mixture, making sure to enclose the cheese in the chicken mixture. Smooth out the tops of the muffins.
  • Sprinkle the panko-parmesan mixture over the tops of the muffins, gently pressing to adhere.
  • Place the baking sheet with the muffin pan on it in the oven and bake until the meatloaf muffins are cooked through, about 25 minutes.
  • While the muffins cook, heat the marinara sauce and keep it warm.
  • While the muffins cook, heat the frozen green beans according to package instructions.
  • When the muffins are done cooking, set the oven to broil and broil until the panko topping is golden brown, about 2-3 minutes. Remove the baking sheet to a wire rack and let cool for 5 minutes. Run a small knife around the perimeter of each well to loosen and remove the meatloaf muffins. Serve immediately with the marinara sauce and green beans.

Nutrition

Calories: 530 kcal | Carbohydrates: 18 g

Roasted Pork Tenderloin with Chimichurri

Total Time: 25 minutes
Servings: 4
Butterflying and pounding flat the pork tenderloins allows them to cook incredibly quick. I typically make this on my grill (and you can too), but decided to give instructions for broiling the pork instead so that people without a grill can enjoy this quick, healthy, and delicious recipe.
For the salad, I wanted to leave the ingredients open-ended so you can decide to put whatever in it you like. This means the calories/carbs will be less exact, but since raw veggies are incredibly low carb and low calorie the estimate will still be pretty close. If you eat salad dressing, be sure to keep it to 2 tablespoons or less and choose one that is without added sugar.
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Equipment

  • mini food processor (optional)

Ingredients

  • ¼ cup extra-virgin olive oil
  • ¼ cup fresh parsley
  • ¼ cup fresh cilantro
  • 3 tablespoons red wine vinegar
  • 1 garlic clove
  • ½ teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1.5 lbs pork tenderloins This will typically be 2 loins
  • 1 tablespoon packed brown sugar

Rice

  • 1 1/3 cup jasmine rice
  • 2 cups water

Salad

  • 10 ounces romaine lettuce
  • 4 servings salad veggies whatever you want in your salad (onion, tomato, cucumber, carrots, etc)

Instructions

  • Preheat the broiler to its highest setting. Arrange a rack about 6 inches under the broiler.

Prepare the rice

  • In a medium pot, add the water and rice with a large pinch of salt. Turn heat to high and bring to a boil. Stir, cover pot with lid, and turn heat down to low. Cook for 15 minutes, then remove from eye. Do not remove lid, to allow rice to continue to steam.

Make the chimichurri

  • Combine ¼ cup oil, parsley, cilantro, vinegar, garlic, oregano, salt, and pepper in a mini food processor. Process until the cilantro, parsley, and garlic are minced. Set aside. (If you don't have a food processor, you can mince the parsley, cilantro, and garlic by hand, and combine all of the ingredients into a bowl)

Prepare the salad

  • Chop the romaine lettuce into bite size pieces. Chop the salad veggies. Toss together in a large bowl, and season with salt and pepper.

Prepare the pork

  • Trim excess fat off the pork tenderloin(s), Then butterfly the tenderloins by slicing them lengthwise about 3/4 of the way through and opening the pieces like a book. I(f you're not sure how to butterfly, check the video link in the notes section). Now pound the tenderloins to a ½ inch thickness- You can do this by placing the loins between 2 pieces of plastic wrap and pounding them with the heel of your hand, a small pan, or with a meat mallet if you have one.
  • Sprinkle pork with the brown sugar. Season with salt and pepper.
  • Place pork on a baking sheet lined with aluminum foil. Place on the top rack in the preheated oven. Broil the pork until it is lightly browned and registers 140 degrees, about 3 minutes per side. Transfer pork to carving board, tent with foil, and let rest for 3-5 min.
  • Slice pork on bias ½ inch thick and transfer to platter. Top with chimichurri and serve with rice and salad.

Nutrition

Calories: 580 kcal | Carbohydrates: 49 g

Pasta with Beef and Tomatoes

Total Time: 30 minutes
Servings: 4
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Ingredients

  • 1 tablespoon butter
  • 1 medium onion chopped (a medium onion yeilds about 1.5-2 cups)
  • 1 pound ground beef
  • 2 cloves garlic minced
  • 2 teaspoons paprika
  • 1 teaspoon italian seasoning
  • 14 ounces canned diced tomatoes
  • 8 ounces tomato sauce
  • 1 cup beef broth you can substitute with chickn broth if desired
  • 1.5 cups elbow macaroni

Instructions

  • Prepare the ingredients. chop the onion, mince the garlic, open the cans of tomatoes/tomato sauce/beef broth, measure out the macaroni.
  • Heat butter in a large saucepan over medium-high heat.
  • Add onion and beef; cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes.
  • Add garlic, paprika, Italian seasoning and cook, stirring, for 1 minute.
  • Stir in the diced tomatoes with their juices, tomato sauce, and broth. Bring to a boil.
  • Reduce heat to medium-low, cover and cook for 5 minutes.
  • Add macaroni and cook, uncovered, stirring occasionally, until tender, 6 to 9 minutes. Taste sauce and adjust seasoning with salt and pepper.
  • Remove from heat and let stand for 5 minutes before serving.

Notes

Note that you do not need to cook the pasta seperately, it cooks in the tomato sauce.

Nutrition

Calories: 560 kcal | Carbohydrates: 45 g

Simple Beef Rigatoni Casserole

Total Time: 45 minutes
Servings: 6
Beef rigatoni can be a very carb heavy and high calorie dish, but this recipe will satisfy your cravings for pasta with a meaty tomato sauce for only 600 calories and 60gm of carbohydrate. It can be put together in 45 minutes, and will still taste great as leftovers.
For the salad, I wanted to leave the ingredients open-ended so you can decide to put whatever in it you like. This means the calories/carbs will be less exact, but since raw veggies are incredibly low carb and low calorie the estimate will still be pretty close. If you eat salad dressing, be sure to keep it to 2 tablespoons or less and choose one that is without added sugar.
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Ingredients

  • 1 large onion chopped
  • 2 large large carrots chopped
  • 1 tablespoon olive oil
  • 4 garlic cloves minced
  • 1 tablespoon dried Italian seasoning
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon salt divided
  • 1.5 pound extra-lean ground sirloin
  • 3 1/2 cups chicken stock
  • 6 tablespoons sliced fresh basil fresh is much better, but you can substitute 2 tablespoons of dried basil
  • 1 tablespoon red wine vinegar
  • 12 ounces rigatoni
  • 28 oz canned crushed tomatoes
  • 4 ounces grated mozzarella cheese
  • 1/4 cup grated Parmesan cheese

Salad

  • 10 ounces romaine lettuce
  • 4 servings salad veggies whatever you want in your salad (onion, tomato, cucumber, etc)

Instructions

  • Preheat oven to 350 degrees F.
  • Prepare vegetables (onions and carrots)
  • Heat a large saute pan over medium heat. Add olive oil to pan. Add onion and carrots, cook for about 5 minutes (or until onion is translucent), stirring occasionally.
  • Add garlic, cook another 30 seconds or until garlic is fragrant.
  • Add ground beef, Italian seasoning, red pepper. Cook, stirring, for 5 minutes
  • Add chicken stock, 4 Tbs basil (save 2 Tbs for garnish), vred wine vinegar, pasta, and crushed tomatoes. Bring mixture to a boil. Cook 13 mnutes, stirring frequently. Season with salt and pepper to taste
  • Transfer contents of pan to a casserole dish, and top with the mozzarella and parmesan cheese. Bake uncovered at 350 for 15 minutes to melt the cheese.

Prepare the salad

  • Chop the romaine into bite-sized pieces. Chop the salad veggies. Tosss together in a large bowl and season with salt and pepper.
  • Once the casserole is done cooking, remove from oven and allow to cook briefly. Plate , garnish with remaining basil, and serve.

Nutrition

Calories: 600 kcal | Carbohydrates: 61 g

Weeknight meatballs and pasta

Servings: 4
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Ingredients

  • 2 tablespoons olive oil
  • 2 large eggs
  • 1.5 cups panko (japanese bread crumbs)
  • 1/2 cup water
  • 3/4 teaspoon table salt
  • 1 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/2 cup parmesan cheese grated
  • 1 pound lean ground beef
  • 8 ounces spaghetti or whatever pasta you like
  • 2 cups jarred pasta sauce recommend Rao's brand. Look for sauces with a limited number of ingredients, and no added sugar.

Instructions

  • Bring a large pot of water to boil and add pasta. Cook according to package directions. Drain the pasta and place back in the pot. Add the tomato sauce to the pasta and place the pot over low heat to keep warm.
  • Place rack in top third of oven; preheat to 425°.
  • Spray a large rimmed baking sheet with nonstick cooking spray.
  • Beat together eggs, panko, water, salt, garlic powder, black pepper, Parmesan cheese, and 2 Tbsp. oil in a medium bowl until nearly a smooth paste.
  • Mix in one quarter of meat (combining just a small amount of meat in the beginning makes it easier to incorporate the rest without overmixing). Add remaining meat and mix well to thoroughly combine, but don’t overwork it.
  • Form the meat mixture into 8 large meatballs and place on prepared baking sheet.
  • Bake meatballs until well browned underneath, about 15 minutes. Using a stiff metal spatula, pry up and turn over meatballs (they may want to stick a bit). Bake until browned on second side and cooked through, about 5–7 minutes.
  • Divide the pasta between 4 plates, and top with 2 meatballs each.

Nutrition

Calories: 600 kcal | Carbohydrates: 57 g

MODIFIED_White bean and mushroom gratin

Total Time: 50 minutes
Servings: 4 person
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Ingredients

  • 1 small onion chopped
  • 12 ounces sliced mushrooms
  • 3 carrots peeled, halved lengthwise, and cut into 3/4 inch pieces
  • 2 cloves garlic grated with microplane or minced
  • 1 tablespoon butter
  • 1 cup chicken broth you can substitute water
  • 1 tablespoon all-purpose flour
  • 1 tablespoon tomato paste
  • 1/2 teaspoon dried thyme
  • 1/3 cup dry sherry
  • 30 ounces great northern beans drained of their liquid (Two 15 ounce cans)
  • 8 ounces gruyere
  • 2/3 cup panko

Instructions

  • preheat oven to 425 Fahrenheit.
  • Medium heat. (MAKE A ROUX WITH 1 TBSP FLOUR AND BUTTER)
  • Add mushrooms and onion. Season with salt and pepper. Cook, stirring occasionally, until onions are translucent and the mushrooms have released their water, about 10 minutes.
  • Reduce the pan's heat to medium-low, add garlic, tomato paste and thyme. Stir until well combined, about a minute. Add sherry. Cook, scraping up browned bits.
  • Add beans, carrots, and chicken broth. Bring to boil over high heat. 
  • Remove pan from heat. Taste, and adjust seasoning with salt and pepper. Pour bean mixture into a casserole dish. Top with the panko and cheese
  • Bake uncovered in the oven until cheese is melted and panko is browned, about 25 minutes minutes.

Nutrition

Calories: 550 kcal | Carbohydrates: 38 g
Total Time: 50 minutes
Servings: 5 people generously
49gm carb per serving
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Ingredients

  • 8 ounces Penne Pasta, uncooked
  • 12 oz mushrooms baby bellas or white mushrooms are fine
  • 4 tbsp butter
  • 4 tbsp all-purpose flour
  • 2 cloves garlic
  • 1/2 tsp basil, dried
  • 2 cup shredded mozzarella
  • 0.25 cup Soy sauce
  • 2 cups whole milk
  • ¼ cup parmesan cheese, grated
  • 10 oz frozen Chopped Spinach thawed and squeezed to remove most of the liquid.
  • 2 each red bell peppers chopped
  • 2 tsp olive oil
  • 4 cups broccoli, chopped (about 2 head of broccoli)

Instructions

  • Preheat oven to 350 degrees Fahrenheit. Grease a 9 x 13 inch baking dish with cooking spray.
  • Bring a large pot of lightly salted water to a boil. Place pasta in the pot, cook for 8 to 10 minutes, until al dente, and drain. Meanwhile…
  • Heat 2 tsp olive oil in a large saucepan over medium heat. Stir in the mushrooms, chopped red bell peppers and cook 5-10 minutes, until all liquid from the vegetables is released. 
  • Add the spinach, garlic, and chopped broccoli and mix until incorporated, about 2 minutes. Remove the veggies into a bowl. 
  • Melt 4 tbs butter in the saucepan over medium heat. Mix in 4 tbs flour, and stir continuously until a thick paste forms (this is a roux, and will serve as a base to thicken the milk to make your cheese sauce). 
  • Carefully pour in the milk a quarter of a cup at a time, mixing continuously, waiting until it each quarter cup is fully incorporated until adding the next quarter cup. Once all of the milk is added, keep stirring until thickened and there are no lumps. 
  • Stir in the 2 cups of cheese, mixing until melted. 
  • Remove saucepan from heat, and mix in cooked pasta, mushrooms, peppers, spinach, and soy sauce. Mix until incorporated.
  • Transfer to the prepared baking dish, and top with the ¼ cup of parmesean.
  • Bake 20 minutes, until bubbly and light brown.

Nutrition

Calories: 550 kcal
Total Time: 30 minutes
Servings: 2
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Ingredients

  • ¼ cup roasted peanuts coarsely chopped
  • 2 Tbsp. vegetable oil Divided
  • 16 oz. mushrooms sliced
  • 3 each scallions thinly sliced (separate tops from bottoms)
  • 2 cloves garlic grated
  • 1 1 inch piece ginger peeled and grated
  • 1 medium shallot thinly sliced
  • 1 each red chile (red jalapeno, Fresno, etc) Thinly sliced
  • 1 Tablespoon fish sauce
  • 1 head green cabbage
  • 1 each lime cut into wedges, for serving

Rice

  • 1/2 cup jasmine rice
  • 3/4 cup water

Instructions

  • Prepare the jasmine rice. Add the rice, water, and a large pinch of salt to a small pot. Bring to a boil, stir well, then reduce heat to low. Simmer for 15 minutes, then take off heat. Leave pot lid on after cooking so it continues to steam. 
  • Heat 1 Tbsp. oil in a large pan (nonstick if you have it) over medium-high, until shimmering. Add mushrooms and cook, tossing occasionally until golden brown all over, about 9 minutes.
  • Add white bottoms green onion, shallot, garlic, and ginger, followed by remaining 1 Tbsp. oil, and cook, stirring often, until softened and fragrant, about 2 minutes. Season with salt to taste. Remove from heat;
  • Mix in green tops, chile, fish sauce, and half of peanuts. Taste and season with more salt if needed.
  • Transfer the mixture to a large bowl. Serve with cabbage leaves, lime wedges, rice, and remaining peanuts.

Nutrition

Calories: 520 kcal | Carbohydrates: 56 g
Total Time: 25 minutes
Servings: 2 person
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Ingredients

  • 4 ounces Orecchiette pasta
  • 2 tablespoons Olive Oil
  • 1/2 clove garlic
  • 2.5 ounces Baby Arugula
  • 2 tablespoons Green Olives chopped.
  • 1 tablespoon Capers drained
  • 1 medium Zucchini 1 medium zucchini is ~1 cup
  • 8 ounces Salmon roasted and flaked

Instructions

  • Preheat oven to broil at 500. Broil salmon for 15 min. (does not need to be flipped). once done cooking, flake with a fork. Set aside.
  • In a large pot of salted boiling water (the water should taste like seawater), cook the pasta until al dente (follow the package instructions). Drain, reserving 1/4 cup of the cooking water.
  • Slice zucchini into ~1/4 inch width coins.
  • Heat 2 teaspoons of olive oil over medium heat. toss in the zucchini, allowing to cook, undisturbed for 4 minutes (or until browned), flip, cook for another 2 minutes. Remove zucchini from pan, set aside.
  • Heat remaining olive oil over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the pasta and half of the cooking water and cook, stirring, for 2 minutes.
  • Add the arugula, olives, capers and the remaining cooking water. MIx until combined. Stir in the salmon and zucchini, and cook just until heated through. Season with salt to taste. serve.

Nutrition

Calories: 525 kcal | Carbohydrates: 43 g

600-700 calories

Total Time: 1 hour 15 minutes
Servings: 4 people
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Ingredients

  • 2 lbs Tomatillos papery skin removed, and tomatillos cut in half
  • 1 each jalapeno chopped
  • 3 tablespoons cilantro chopped
  • 12 each corn tortillas
  • 1 pound Chicken Breast Boneless and Skinless
  • 1 large onion chopped
  • 8 ounces sharp white cheddar cheese shredded
  • 2 teaspoons vegetable Oil

Instructions

  • Preheat the oven to 350 degrees.
  • Bring a pan of salted water (add enough salt to the water to make it taste like the sea) to a simmer. (the water will be steaming and may have occasional bubbles, but should not be boiling).
  • Add the chicken to the simmering water. Poach the chicken over low heat until just cooked through, about 9 minutes. Remove to a bowl and allow to cool. With your fingers, finely shred the chicken. Season with salt and pepper.
  • Heat oil in a large pan over medium high heat. Add the chopped onion and jalapeño, cook until the onion is softened (about 3-5 minutes). Add the tomatillos, season with salt and continue cooking until wilted.
  • Pour the tomatillos into a food processor or blender and blend until smooth. Add the cilantro. Salt and pepper to taste.
  • Lubricate a 2-quart baking dish with cooking spray and spread a little sauce on the bottom.
  • Heat the tortillas (you need to do this or else they will break while you fill them) Working with 1 tortilla at a time, place in a dry, hot pan for about 8 seconds per side. Remove the tortila from the pan, then add 1/3 cup of chicken to the tortilla and roll into a cylinder. Repeat, lining up tortillas tightly in the baking dish.
  • Spread the rest of the sauce over the tortillas and cover with cheese. Cover the dish with aluminum foil and place in the oven. Bake until heated through, about 15 minutes. Remove the foil and bake 10 minutes longer, until the cheese is melted.

Nutrition

Serving: 3 enchilada | Calories: 610 kcal | Carbohydrates: 50 g
Cook Time: 25 minutes
Servings: 2
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Ingredients

  • 4 ounces penne pasta
  • 1 roma tomato
  • 1/4 cup panko bread crumbs
  • 1/2 teaspoon chili flakes
  • 1/4 cup parmesan cheese
  • 12 each asparagus
  • 1 lemon
  • 1/4 cup sliced almonds
  • 1 tablespoon olive oil
  • 3 tablespoons butter
  • 2 each scallion

Instructions

  • Bring a large pot of salted water to a boil. Add pasta and cook, stirring occasionally, until pasta is al dente, 9-11 minutes. Reserve ½ cup pasta cooking water (per 2 servings). 1 cup if scaling up to 4 servings), then drain.
  • While pasta cooks, prepare the other ingredients. Trim and discard woody ends from asparagus. Cut the stalks crosswise into 1-inch pieces. Dice tomato. slice the scallions, separating green from white. Zest the lemon and then cut the lemon into quarters.
  • Melt 1 tablespoon of butter (2 TBSP for 4 servings) in a large pan over medium-high heat. Add panko and almonds; season with salt and pepper. Cook, stirring, until golden brown, 3-4 minutes. Turn off heat and stir in a pinch of lemon zest and a pinch of chili flakes. Transfer to a small bowl.
  • Heat 3 of olive oil in same pan over medium-high heat. Add asparagus and the scallion whites and cook, stirring, until bright green and tender, 2-4 minutes.
  • Add tomato and cook, stirring, until slightly softened, 1-2 minutes. Season with salt and pepper.
  • Turn the heat down to low. Add 2 tablespoons butter (4 TBSP for 4 servings), Parmesan cheese, reserved pasta water, half the green scallion, remaining lemon zest, and as much chili flakes as you like to pan. Cook, stirring, until pasta is coated in sauce, 1-2 minutes.
  • Stir in a squeeze of lemon juice to taste. Season with salt and pepper to taste.
  • Divide pasta between bowls. Sprinkle with panko mixture and remaining Parmesan. Garnish with scallion greens. Serve with remaining lemon wedges on the side.

Nutrition

Calories: 621 kcal | Carbohydrates: 52 g

Barbeque salmon with mango salsa and rice

Cook Time: 30 minutes
Servings: 2
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Ingredients

Barbeque Salmon

  • 12 ounces salmon
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon kosher salt

Mango Avocado Salsa

  • 1 mango diced
  • 1/2 avocado diced
  • 2 tablespoons minced cilantro
  • 1 small shallot minced
  • 1/2 jalapeño minced
  • 1 teaspoon honey
  • 1/2 lime juiced

Rice

  • 2/3 cup jasmine rice

Instructions

Prepare the rice

  • Add the rice and water to a small pot, with a large pinch of salt. Heat on high until boiling, stir, then reduce heat to low. Cover, and cook for 20 minutes. Remove pot from heat and leave covered so that it will continue to steam.

Prepare the mango salsa

  • Toss all ingredients in a bowl to combine. Season with salt to taste

Prepare the salmon

  • Arrange an oven rack about 6 inches from the top. Preheat the oven to 500 degrees on the broil setting.
  • Line a baking sheet with foil. Place the salmon skin side down on the baking sheet.
  • Mix the spices, then coat the salmon with the spice mix. Broil for 8-12 minutes. (Salmon will change from translucent (red or raw) to opaque (pink) as it cooks. After 8 minutes of cooking, check for doneness by taking a sharp knife to peek into the thickest part. If the meat is beginning to flake, but still has a little translucency in the middle, it is done.)
  • Plate the rice, salmon, and mango salsa. Serve.

Nutrition

Calories: 645 kcal | Carbohydrates: 71 g

Tilapia Scaloppine with pasta and an arugula salad

Total Time: 30 minutes
Servings: 2
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Ingredients

For the Tilapia scaloppine

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon butter
  • 1 medium garlic clove grated on a microplane (or minced)
  • 12 ounces tilapia fillets
  • 1/4 cup sliced white mushrooms
  • 1 tablespoon capers drained
  • 1/4 cup white wine
  • 1/2 tablespoon lemon juice juice of 1/4 lemon

Pasta

  • 4 ounces penne pasta or any pasta you like

For the arugula salad

  • 1 tablespoons olive oil
  • 1 tablespoons freshly squeezed lemon juice juice of 1/2 lemon
  • 2.5 – 3 ounces arugula about 2.5 to 3 packed cups
  • 1 ounce shaved Parmesan cheese about 1/3 cup

Instructions

Prepare the pasta

  • Bring a pot of salted water to boil (the water should taste like seawater). Add the pasta, and cook according to package instructions to cook to al dente. drain in a collander once cooking completed and set aside.

Prepare the salad

  • Prepare the arugula salad. Whisk the olive oil, lemon juice, a few grinds of black pepper, and a large pinch of salt together in a large bowl. Add the arugula and toss to combine. Top with the shaved parmesan. Set aside.

Prepare the sauce

  • In the now-empty pan over medium high heat, add the butter. Once the butter is melted, add the mushrooms and allow to cook, undisturbed, until browned on one side and most of the water has been released, about 4 minutes.
  • Stir in the garlic and cook until fragrant (about 15-30 seconds)
  • Add the capers and wine. Season with salt and pepper. Reduce heat to medium low and simmer until the mushrooms tender are wine is reduced by half, about 6 minutes. Pour out the sauce into a bowl and wipe out pan.

Cook the fish

  • Pat the fish dry with paper towels. Season with salt and pepper.
  • Heat olive oil in the pan you used to cook the sauce over medium heat. Add the tilapia and cook about 4 minutes per side. Remove fish from the pan to your serving plates.
  • Finally, quickly reheat the sauce and pasta by adding both back in the pan, stirring until combined and warmed. Squeeze over the lemon juice and stir to combine. Taste and season with salt and pepper as needed.
  • Divide the pasta and sauce between your serving plates. Plate the arugula salad and serve.

Nutrition

Calories: 665 kcal | Carbohydrates: 46 g
Cook Time: 30 minutes
Servings: 2
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Ingredients

  • 10 oz shrimp
  • 1/2 cup clam juice instead of 1 tsp seafood stock concentrate, which is 1 cup
  • 1 tsp chili flakes
  • 2 clove garlic
  • 1 tsp dried Oregano
  • 14 oz canned diced tomatoes
  • 1 red bell pepper
  • 1 shallot
  • 4 oz penne pasta
  • 4 tsp olive oil
  • 2 tbsp butter

Instructions

  • Bring a large pot of salted water to a boil. Wash and dry all produce. Core, deseed, and thinly slice green pepper. Halve, peel, and thinly slice shallot. Mince garlic.
  • Once water is boiling, add penne to pot. Cook until al dente, 9-11 minutes. Drain.
  • Meanwhile, rinse shrimp, then pat very dry with paper towels; place in a medium bowl. Toss with a large drizzle of olive oil, half the oregano, salt, and pepper. Heat a large, preferably nonstick, pan over medium-high heat. Add shrimp mixture and cook, stirring occasionally, until opaque and cooked through, 3-4 minutes. Transfer to a plate.
  • Heat a large drizzle of olive oil in same pan over medium-high heat. Add green pepper, shallot, and a large pinch of salt. Cook, stirring occasionally, until slightly softened, about 5 minutes. Stir in garlic, remaining oregano, and ¼ tsp chili flakes (add more or less if you like). Cook until fragrant, 30 seconds to 1 minute.
  • Stir diced tomatoes and their juices, stock concentrate, and ½ tsp salt (1 tsp for 4 servinginto pan with veggies. Bring to a boil, then reduce heat to medium and simmer until sauce is slightly thickened, 5-7 minutes. Stir in shrimp, penne, and 2 TBSP butter (4 TBSP for 4) until combined. Turn off heat. Taste and season with salt. For a kick, add more chili flakes.
  • Divide pasta between bowls. Sprinkle with additional chili flakes, if desired.

Nutrition

Calories: 615 kcal | Carbohydrates: 56 g
Total Time: 25 minutes
Servings: 2 person
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Ingredients

  • 4 ounces Orecchiette pasta
  • 2 tablespoons Olive Oil
  • 1/2 clove garlic
  • 2.5 ounces Baby Arugula
  • 2 tablespoons Green Olives chopped.
  • 1 tablespoon Capers drained
  • 1 medium Zucchini 1 medium zucchini is ~1 cup
  • 8 ounces Salmon roasted and flaked

Instructions

  • Preheat oven to broil at 500. Broil salmon for 15 min. (does not need to be flipped). once done cooking, flake with a fork. Set aside.
  • In a large pot of salted boiling water (the water should taste like seawater), cook the pasta until al dente (follow the package instructions). Drain, reserving 1/4 cup of the cooking water.
  • Slice zucchini into ~1/4 inch width coins.
  • Heat 2 teaspoons of olive oil over medium heat. toss in the zucchini, allowing to cook, undisturbed for 4 minutes (or until browned), flip, cook for another 2 minutes. Remove zucchini from pan, set aside.
  • Heat remaining olive oil over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the pasta and half of the cooking water and cook, stirring, for 2 minutes.
  • Add the arugula, olives, capers and the remaining cooking water. MIx until combined. Stir in the salmon and zucchini, and cook just until heated through. Season with salt to taste. serve.

Nutrition

Calories: 525 kcal | Carbohydrates: 43 g
Cook Time: 30 minutes
Servings: 2
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Equipment

  • Mini food processor

Ingredients

shrimp

  • 1/2 pound large shrimp
  • 1/2 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon ground chipotle chili If you want it less spicy, you could use paprika or smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon kosher salt
  • 4 each Mission Carb Balance Soft Taco Flour Tortillas

slaw and dressing

  • 1/2 cup fage 0% greek yogurt
  • 1 tablespoons olive oil
  • 1/2 clove garlic
  • 1/4 small jalapeno seeds and membranes removed
  • 2 tablespoons fresh cilantro leaves
  • 1/2 lime
  • 2 cups slaw mix

rice and beans

  • 1/3 cup jasmine rice
  • 1 cup canned black beans
  • 1 teaspoon ground cumin
  • 1 large pinch kosher salt
  • 1 teaspoon Dried oregano optional

Instructions

  • In a small pot, pour in 1/2 cup water and add the 1/3 cup jasmine rice. Heat pot on high until boiling. Stir the rice, add the the beans, salt, cumin, and oregano. Turn the heat down to low, stir the pot once more, then cover with the lid. Allow to simmer for 20 minutes.
  • Rinse and pat the shrimp dry, Then transfer to a large mixing bowl. Pour in 1/2 tablespoon olive oil and add the chili powder, chipotle chili, cumin, and salt. Toss to coat evenly. Place the bowl in the fridge while you prepare the shrimp taco sauce and slaw.
  • In a food processor, add the Greek yogurt, olive oil, garlic, jalapeno, cilantro. Using a microplane, zest the lime into the yogurt mix, then squeeze in the juice from the lime. Process until smooth. Season with salt to taste.
  • Place the slaw mix in a mixing bowl and toss with about 1/2 cup of the sauce (just enough to coat the slaw). Season with salt to taste. Save the rest of the sauce for serving with the tacos.
  • Place a large nonstick pan on medium high, and add 1/2 tablespoon olive oil. Add the shrimp and cook just until the shrimp is cooked through, about 4 minutes. Transfer the shrimp immediately to a plate.
  • Warm the tortillas, then fill with shrimp and slaw mix. Serve with remaining sauce on the side.

Nutrition

Serving: 2 tacos | Calories: 625 kcal | Carbohydrates: 54 g

700-800 calories

Pork Chops with Egg Noodles and Mushroom Cream Sauce

Total Time: 30 minutes
Servings: 4
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Ingredients

  • 4 pork chops bone-in porks chops are fine.
  • 1 tbsp olive oil
  • 4 tbsp butter
  • 2 lbs white mushrooms
  • 3 cloves garlic minced
  • 1 cup dry white wine
  • 1/2 cup heavy cream
  • 1 tbsp dijon mustard
  • 2 tsp dried thyme fresh thyme is better (use 2 tbsp if using fresh)
  • 1 lemon sliced in half
  • 8 ounces egg noodles

Instructions

  • Pat pork chops dry with a paper towel and season with salt and pepper.
  • Put a large pot of salted water on high heat (it shouldl taste like seawater). Once boiling, add the egg noodles and cook according to package instructions. Drain and set aside. While you are waiting on the water to boil, continue to make the pork.
  • Heat 1 tablespoon of oil in a large frying pan until it shimmers. Add the pork chops to the pan and brown the chops for 3-4 minutes per side (they will need to be cooked through), Set the chops aside.
  • Turn the heat down to medium. Add the butter and mushrooms to to pan. Cook the mushrooms (stirring occasionally) for 5 minutes.
  • Add in garlic and cook for 15-30 seconds.
  • Pour the wine and the thyme into the pan and bring to a simmer. Allow mushroom mixture to simmer until wine is reduced by half.
  • Add in heavy cream and mustard and stir until all ingredients are combine.
  • Season with salt and pepper to taste. Add pork chops to the pan, spooning the sauce over them.
  • Finish the dish with freshly squeezed lemon juice and fresh chives. Serve warm with plenty of sauce and mushrooms.

Nutrition

Calories: 780 kcal | Carbohydrates: 49 g

 

My wife and I both work full time. For awhile I struggled to be consistent with cooking after work because I was “too busy”. However,  I believe in the importance of home cooking for my health, so I worked on compiling a repertoire of quick meals that were also carbohydrate-restricted. These meals are:

 

  • Low carb and low cal: My target in putting together dinner recipes is 65 grams of net carb or less. I also target 500 calories (though some will go over this!). I am a large male, and the portions satisfy me (so they can satisfy you too!)
  • Quick: Nearly all of these meals take 25-45 minutes to make, and the few that take longer are casseroles that make multiple meals.
  • Approachable: These recipes use common ingredients you can find in any supermarket, nothing fancy. Most of the meals are vegetarian or seafood (since that’s what my wife eats), but I try to slowly add a few meats recipes in there as well. 
  • Complete: I have written the recipes to be complete meals (including sides and veggies), in order to make it easier for meal planning and during cooking. 
  • Easy to plan: This page gives you the option to create shopping lists, which greatly simplifies shopping for the week. On each recipe card, you will see a button that says “Add to Mealplan“. Click the button to add the meal to your meal plan. 

Meal plan and recipe organizer

Creating a mealplan will create a shopping list for you and allow you to quickly print out all of the recipes for that week. It’s easy to do.

  1. On each recipe card, you will see a button that says “Add to Mealplan”. Click the button to add the meal to your meal plan. 
  2. Click “inbox” to see your meal plan. From the inbox, you can view and print a shopping list, as well as print all of the recipes.