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Posted on January 24, 2025January 24, 2025 by admin — Leave a comment

Smash Chicken Tacos

Tacos are life, right? But who says you need a taco truck to enjoy a delicious, crave-worthy bite? These Smashed Chicken Tacos are the ultimate answer to your weekday meal prep woes. Juicy ground chicken seasoned to perfection, golden tortillas with a crispy sear, and fresh toppings that scream flavor—it’s everything you love about tacos, minus the guilt and price tag of takeout.

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Smash Chicken Tacos

These Smashed Chicken Tacos are proof that meal prep doesn’t have to be boring. They’re quick, fun, and full of flavor—plus, they satisfy those taco cravings in the best way possible. So grab your skillet and let’s get smashing!

No ratings yet

Air Fryer Shrimp and Pineapple Kebabs

Prep Time 5

Cook Time 15

Course lunch, Main Course

Cuisine American

Servings

Calories 448 kcal

Equipment

skillet
mixing bowl

Ingredients

8 oz ground chicken
4 mini tortillas
1 cup pico de gallo
1 cup shredded lettuce
1 avocado (sliced)
1/2 teaspoon taco seasoning
1 tablespoon olive oil

Get Recipe Ingredients

Instructions

Season the Chicken: In a mixing bowl, combine the ground chicken with taco seasoning. Mix gently by hand to keep the chicken tender, then divide into four equal portions and roll into balls.
Prep the Tortillas: Lay out your mini tortillas and place a chicken ball in the center of each. Use your hands or a measuring cup to flatten the chicken, spreading it evenly across the tortilla.
Sizzle Time: Heat a large skillet over high heat and drizzle with olive oil. Place each tortilla in the pan, chicken side down. Use a spatula to firmly press the tortilla into the pan for a crispy, golden finish.
Flip & Finish: Cook until the chicken is browned and cooked through, about 3-4 minutes. Flip and cook the tortilla side until it’s beautifully golden and crisp.
Top It Off: Pile on shredded lettuce, fresh pico de gallo, and creamy avocado slices. Serve immediately or store for later!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 448kcalCarbohydrates: 27gProtein: 22gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 19gTrans Fat: 0.1gCholesterol: 98mgSodium: 891mgPotassium: 1130mgFiber: 8gSugar: 12gVitamin A: 862IUVitamin C: 18mgCalcium: 28mgIron: 2mg

Why These Smashed Chicken Tacos Make Meal Prep Fun:

Flavor Explosion: These tacos are packed with flavor from the seasoned chicken to the fresh pico de gallo and creamy avocado. They’re so good, you’ll forget about that takeout menu.
Perfectly Portion-Controlled: Mini tortillas keep portions in check without leaving you feeling deprived. Plus, they’re just so cute!
Quick & Easy: This recipe takes less than 30 minutes from start to finish, making it ideal for busy weekdays.
Budget-Friendly: Forget overpriced takeout! These tacos cost a fraction of what you’d spend at a restaurant and use minimal ingredients.
Customizable: Want extra heat? Add jalapeños. Craving cheese? Sprinkle some on top. These tacos are a blank canvas for your favorite toppings.
Meal Prep Magic: Make a batch and store them in the fridge. Reheat in a skillet or air fryer, and they’re just as delicious as day one.
Know What’s in Your Food: When you cook at home, you control the ingredients—no hidden sugars, excess sodium, or mystery oils. Just clean, wholesome goodness.

INGREDIENTS YOU NEED

Ground Chicken: The star of the show! Ground chicken is lean, versatile, and absorbs flavors beautifully. When seasoned with taco seasoning, it becomes savory, slightly spicy, and packed with flavor. Its mild taste makes it the perfect base to let the fresh toppings shine.
Mini Flour Tortillas: These 4-inch tortillas are the ideal size for creating individually portioned tacos. They provide a soft, slightly chewy texture that crisps up beautifully when cooked. The tortilla acts as the foundation, holding all the deliciousness together while adding a subtle, comforting flavor.
Taco Seasoning: This blend of spices—typically including chili powder, cumin, paprika, and garlic powder—adds warmth, depth, and a hint of smokiness to the chicken. It’s the secret to turning simple ground chicken into a taco sensation!
Pico de Gallo: Fresh, vibrant, and zesty, pico de gallo brings a burst of flavor to every bite. Made from tomatoes, onions, cilantro, lime juice, and sometimes jalapeños, it adds a juicy, tangy element that balances the savory chicken.
Shredded Lettuce: This light, crunchy addition adds freshness and texture to the tacos. It contrasts the warm, cooked components with a crisp bite, making the dish feel balanced and refreshing.
Avocado: Creamy, rich, and slightly nutty, avocado ties everything together. It complements the spice from the chicken and the tanginess of the pico de gallo, while adding a luxurious texture to each bite. Plus, it’s packed with healthy fats to keep you feeling full and satisfied.

How to Meal Prep Smash Chicken Tacos

Season the Chicken: In a medium-sized mixing bowl, add the ground chicken and sprinkle the taco seasoning evenly over it. Using clean hands, gently mix until the seasoning is well combined with the chicken. Divide the mixture into four equal portions and roll each into a ball.
Prepare the Tortillas: Lay out the mini tortillas on a clean surface. Place one chicken ball in the center of each tortilla. Using your hands or the back of a spoon, flatten and spread the chicken across the tortilla until it forms an even layer, covering the tortilla’s surface.
Heat the Skillet: Place a large skillet on the stove and set it to high heat. Add a drizzle of olive oil (about 1 tablespoon) and let it heat up for about 30 seconds to a minute. You’ll know it’s ready when the oil looks shiny and moves easily across the pan.
Cook the Chicken Side: Carefully place each tortilla into the skillet, chicken side down. Use a spatula to firmly press down on the tortilla to ensure the chicken makes full contact with the pan. Cook for 3-4 minutes or until the chicken is fully cooked and has developed a golden-brown crust.
Flip and Cook the Tortilla Side: Gently flip the tortilla over so the chicken side is facing up. Let the tortilla side cook for another 2-3 minutes, or until it becomes golden brown and slightly crispy. Remove the tacos from the skillet and set them on a plate.
Add the Toppings: Once all the tacos are cooked, top them with shredded lettuce, pico de gallo, and avocado slices. Serve immediately or let them cool before storing in airtight containers for meal prep.

Meal Prep Pairing Tips

Side Salad: A citrusy arugula or spinach salad with a lime vinaigrette complements the tacos’ zestiness.
Mexican Street Corn Salad (Elote Salad): This creamy, tangy dish pairs perfectly with the tacos’ savory flavors.
Cilantro Lime Rice: The subtle lime and cilantro flavors echo the tacos’ fresh toppings.
Black Beans or Refried Beans: A classic side that adds a creamy texture and boosts protein and fiber.
Tortilla Chips with Guacamole or Salsa: These make a great appetizer or side to munch on while enjoying your tacos.
Jicama Slaw: This crunchy, slightly sweet slaw adds a refreshing twist.

Similar Recipes

Sheet Pan Shrimp with Cauliflower and Corn

Salmon Salad Stuffed Avocado

Trader Joe’s Organic Green Tea

Trader Joe’s Just a Handful of 50% Less Salt Roasted and Salted Whole Cashews

Alessi Autentico – Italian Crispy Breadsticks, Low Fat Made with Extra Virgin Olive Oil

Frequently Asked Questions

Can I use a different type of meat?

Yes! Ground turkey, pork, and beef can be substituted for the chicken. Just adjust the seasonings as needed to match your choice of protein.

How do I know the chicken is cooked through?

The chicken should be golden-brown on the outside and reach an internal temperature of 165°F (74°C). If you don’t have a thermometer, make sure there’s no pink in the center of the chicken.

Can I cook these in the oven instead of on the stove?

Yes! Preheat your oven to 400°F (200°C). Arrange the tortilla-chicken combos on a lined baking sheet, chicken side up. Bake for 12-15 minutes or until the chicken is cooked through and golden. For a crispier tortilla, broil for an additional 1-2 minutes.

Posted on January 20, 2025January 20, 2025 by admin — Leave a comment

Easy Cottage Cheese Cucumber Salad

cottage cheese cucumber salad with tomatoes, green onions, parmesan cheese

Looking for a snack that’s easy to whip up, tastes amazing, and keeps you full? This Cottage Cheese Cucumber Salad is the perfect recipe for beginner cooks who want something fresh, nutritious, and high in protein. With just a few simple ingredients and no cooking required, you can have this refreshing salad ready in minutes!

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Easy Cottage Cheese Cucumber Salad

Enjoy this cottage cheese cucumber salad as a refreshing snack or pair it with whole-grain crackers for a complete mini-meal. It’s tasty, healthy, and just too easy not to try!

No ratings yet

Fried Egg with Apple and Sausage Hash

Prep Time 5

Course Salad, Side Dish

Cuisine American, Mediterranean

Servings

Calories 150 kcal

Equipment

knife
cutting board
mixing bowl

Ingredients

1 cup cottage cheese
1 cucumber (diced)
1 roma tomato (diced)
2 tablespoons green onions (sliced)
2 tablespoons shaved parmesan cheese
1/4 teaspoon dried dill
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/4 teaspoon salt

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Instructions

In a medium bowl, stir together cottage cheese, tomatoes, green onions, grated parmesan cheese, and cucumbers. Sprinkle in the seasonings and stir until well-mixed. Chill until serving.

Notes

Nutrition

Calories: 150kcalCarbohydrates: 9gProtein: 15gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 21mgSodium: 708mgPotassium: 420mgFiber: 2gSugar: 6gVitamin A: 621IUVitamin C: 10mgCalcium: 179mgIron: 1mg

Why This Recipe is a Winner

Protein-Packed Goodness: With cottage cheese as the star, this salad delivers a satisfying protein punch, making it a perfect snack to fuel your day.

Beginner-Friendly: If you can chop and stir, you can make this! It’s simple enough for anyone starting out in the kitchen.

Cool and Refreshing: The crisp cucumber and juicy tomato bring hydrating, fresh vibes—ideal for a hot day or when you need a light, energizing bite.

Nutrient-Rich: Packed with vitamins like A, C, and K from the veggies and calcium from the cottage cheese, it’s a snack that works as hard as you do.

Quick and Easy: You can whip this up in 5 minutes flat—no cooking required! Perfect for busy days or when you want something delicious with minimal effort.

Customizable for Meal Prep: Make a big batch and portion it out for the week. It holds up well in the fridge, making it a reliable go-to snack or lunch side.

Low-Calorie, Big Flavor: Seasoned with dill and garlic powder, this salad feels indulgent without packing in extra calories.

Simple Ingredients

Cottage Cheese: The creamy, slightly tangy cottage cheese acts as the base, tying all the ingredients together. Its high protein content makes it satisfying and filling, while its mild flavor complements the fresh veggies without overpowering them.

Cucumber: Crisp, refreshing, and hydrating, cucumber adds a crunch that contrasts beautifully with the creamy texture of cottage cheese. Its cool, mild taste makes it a perfect partner for the tanginess of the cheese and the zest of the seasonings.

Roma Tomato: Juicy and slightly sweet, Roma tomatoes bring a pop of color and a burst of flavor. Their natural acidity balances the richness of the cottage cheese and enhances the overall taste of the salad.

Green Onions: With a mild oniony bite, green onions add a layer of savory depth without being too overpowering. They give the salad a subtle zing that complements the freshness of the cucumber and tomato.

Dried Dill: Dill’s herby, slightly citrusy flavor is a game-changer in this recipe. It adds a touch of brightness and pairs beautifully with the cucumber, making the salad feel fresh and light.

Garlic Powder: A little garlic powder goes a long way! It adds warmth and a hint of savory flavor that rounds out the creaminess of the cottage cheese and the freshness of the veggies.

How to Make Cottage Cheese Cucumber Salad

In a medium bowl, combine cottage cheese, cucumber, tomato, green onions, and grated parmesan cheese.

Sprinkle in the dried dill, garlic powder, salt, and pepper. Stir until well mixed.

Taste and adjust seasoning if needed.

Cover and chill in the refrigerator for at least 10 minutes to let the flavors meld together.

Serve as a snack, side dish, or alongside a light lunch.

Meal Prep Pairing Tips:

Whole-Grain Crackers or Pita Chips: Add some crunch by pairing the salad with whole-grain crackers or pita chips. They’re perfect for scooping and add complex carbs to keep you energized.

Grilled Chicken Strips: Amp up the protein by including grilled or baked chicken strips. Lightly seasoned chicken complements the salad’s fresh flavors without overpowering it.

Hard-Boiled Eggs: For an extra boost of protein and healthy fats, hard-boiled eggs are a simple and portable addition. Slice them up and serve alongside the salad.

Quinoa or Brown Rice: Make it a more substantial meal by prepping a side of quinoa or brown rice. Their nutty flavors and chewy textures work well with the creamy salad.

Avocado Slices: Creamy avocado slices add healthy fats and a buttery texture, making your meal more satisfying and nutrient-dense.

Roasted Sweet Potatoes: Add some natural sweetness and complex carbs with roasted sweet potato wedges. The caramelized edges and earthy flavor complement the fresh salad beautifully.

Fresh Fruit: Pair with a side of fresh fruit like apple slices, grapes, or berries for a sweet and hydrating addition to your meal.

Hummus and Veggie Sticks: For extra veggies and a savory dip, include hummus with carrot, celery, or bell pepper sticks. The flavors will pair well with the herbaceous dill in the salad.

Lemon or Lime Wedges: Toss in some lemon or lime wedges to squeeze over the salad for an extra citrusy zing. This can brighten the flavors even more!

Similar Recipes

Easy Cheese Omelette

Sausage Egg Muffins with Strawberries

Trader Joe’s Organic Green Tea

Trader Joe’s Dried Wild Blueberries

ParmCrisps – Original Cheese Parm Crisps

Frequently Asked Questions

Can I use a different type of cheese?

Absolutely! If cottage cheese isn’t your thing, try Greek yogurt, ricotta, or even crumbled feta for a similar creamy texture and flavor.

How long does this salad last in the fridge?

This salad can be stored in an airtight container for up to 2 to 3 days. The cucumber and tomato may release some liquid, so give it a quick stir before serving or drain the excess liquid.

Can I add more veggies?

Of course! Feel free to toss in diced bell peppers, shredded carrots, or even some spinach or arugula for added nutrition and color.

Posted on January 17, 2025January 17, 2025 by admin — Leave a comment

One Pan Creamy Orzo Pasta with Squash

If you’re looking for an easy, flavorful, and nutritious meal prep idea, this creamy orzo pasta with yellow squash is your new go-to! It’s simple to make, and the caramelized onion and herb flavor from the Boursin cheese will take your taste buds to the next level. Perfect for a busy week ahead, this dish combines hearty pasta, fresh squash, and creamy cheese for a satisfying meal you’ll love to have on hand.

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Creamy Orzo Pasta with Squash

This creamy orzo pasta with yellow squash is a quick and easy meal prep dish featuring tender orzo, sautéed squash, and a rich Boursin cheese sauce, perfect for busy beginners.

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Air Fryer Orange Soy Glazed Chicken and Broccoli

Prep Time 5

Cook Time 15

Course Side Dish

Cuisine American

Servings

Calories 170 kcal

Equipment

knife
cutting board
saute pan

Ingredients

1/3 cup orzo pasta
1 cup water
2 tablespoons Boursin Cheese (Caramelized Onion and Herb Flavor)
1 yellow squash

Get Recipe Ingredients

Instructions

Cook the Orzo: Prepare the orzo pasta according to package instructions, usually 8-10 minutes.
Cook the Squash: While the orzo cooks, slice the yellow squash and add it to the pot once the pasta is done. Cook for a few minutes until fork-tender.
Mix in the Cheese: Stir in the Boursin cheese until the pasta and squash are fully coated and creamy. Just season with salt to taste.

Notes

Nutrition

Calories: 170kcalCarbohydrates: 22gProtein: 5gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gCholesterol: 15mgSodium: 101mgPotassium: 313mgFiber: 2gSugar: 3gVitamin A: 349IUVitamin C: 17mgCalcium: 34mgIron: 1mg

Why this Recipe Rocks:

Simple Ingredients: This recipe uses just a few basic, budget-friendly ingredients—orzo pasta, yellow squash, and Boursin cheese—making it easy to shop for and prepare without breaking the bank.

Quick and Easy: With minimal steps, this recipe is perfect for beginners looking for a fast, hassle-free meal prep idea that doesn’t require complex techniques or long cooking times.

Flavorful Twist: The Boursin cheese adds a creamy, savory punch to the dish, introducing beginners to the concept of enhancing meals with rich, flavorful ingredients.

Versatile: This recipe can easily be customized with other vegetables, proteins, or seasonings, allowing beginners to get creative while sticking to simple ingredients.

Meal Prep Friendly: The dish stores well in the fridge for several days, offering beginners a chance to practice portioning and preparing meals in advance, making their week easier.

Nutrient-Rich: With squash providing vitamins and fiber, this dish helps beginner cooks learn how to balance flavor and nutrition without needing to complicate their meals.

Culinary Flair: Stirring in Boursin cheese creates a rich creamy sauce with restaurant-quality flavors.

Simple Balanced Ingredients:

Orzo Pasta: Orzo is a small, rice-shaped pasta that cooks quickly and has a light, tender texture. It serves as a great base for this dish because it absorbs flavors well while still maintaining its shape. Its neutral flavor complements the richness of the Boursin cheese and the freshness of the squash, making it a versatile choice for beginner cooks who want to experiment with different flavor combinations.

Yellow Squash: Yellow squash adds a subtle sweetness and a delicate texture to the dish. When cooked, it softens to a tender, melt-in-your-mouth consistency that pairs beautifully with the creamy pasta. The mild flavor of squash doesn’t overpower the dish, allowing the richness of the cheese to shine through while providing a healthy, nutrient-packed component to the meal.

Boursin Cheese (Caramelized Onion and Herb Flavor): Boursin cheese is a soft, creamy cheese that is infused with bold flavors like caramelized onion and herbs. It melts effortlessly into the pasta, creating a velvety sauce that coats every bite. The creamy texture and savory, aromatic taste elevate the dish without needing heavy cream or complicated ingredients. For beginner cooks, Boursin cheese is a great shortcut to adding rich, restaurant-style flavors without the need for extensive cooking skills or ingredients.

Quick and Easy Recipe Steps:

Cook the Orzo Pasta: Begin by cooking the orzo pasta according to the instructions on the package. It’s usually a quick process, taking about 8-10 minutes. Make sure to stir occasionally to prevent sticking.

Prep the Squash: While the pasta is cooking, slice the yellow squash into thin rounds. This helps it cook evenly and quickly.

Cook the Squash: Once the orzo pasta is done, add the sliced yellow squash to the pot. Cook it for a few minutes until the squash is fork-tender and slightly golden. You’ll love how the squash softens and absorbs the flavors of the pasta.

Add the Boursin Cheese: Stir in the Boursin cheese (caramelized onion and herb flavor) and mix well. The cheese will melt into the pasta, creating a creamy, flavorful coating. Keep stirring until the pasta and squash are fully coated and the cheese is evenly distributed. Season with salt to taste.

Meal Prep Pairings for Orzo Pasta

Grilled Chicken or Turkey: Add lean protein like grilled chicken or turkey breast to balance the creamy pasta. The mild flavors of the poultry complement the richness of the Boursin cheese, while providing a protein boost to keep you full longer.

Grilled Shrimp: Grilled shrimp adds a touch of elegance and a mild seafood flavor that pairs well with the creamy, herb-infused sauce of the pasta. Its lightness contrasts with the richness of the orzo and cheese, creating a delicious and well-rounded dish.

Light Tomato Soup: Pair the creamy pasta with a light tomato soup for a comforting and classic combination. The acidity of the tomatoes cuts through the richness of the orzo, while the soup provides a warm and hearty side dish.

Mixed Greens Salad: A light mixed greens salad with a tangy vinaigrette is a perfect contrast to the creamy pasta. The acidity of the dressing will help cut through the richness of the dish, refreshing your palate with each bite.

Fresh Fruit: A light fruit salad or fresh fruit, such as grapes, apple slices, or citrus segments, offers a refreshing, slightly sweet contrast to the savory pasta. This helps balance the richness and adds a pop of color to your plate.

Pesto Drizzle: For an added burst of flavor, drizzle a bit of homemade or store-bought pesto on top of the pasta. The fresh basil, garlic, and olive oil in the pesto will enhance the herbaceous notes of the Boursin cheese and add an aromatic finish.

Similar Recipes

Roasted Lemon Italian Chicken with Rutabaga

Rosemary Baked Chicken and Potatoes

Chateau Ste. Michelle Columbia Valley Chardonnay

365 by Whole Foods Market, Pepperoncini Sliced Golden Organic

Frequently Asked Questions

Can I use a different type of pasta instead of orzo?

Yes! You can substitute orzo with any small pasta like couscous, elbow macaroni, or farfalle. Just be sure to adjust the cooking time according to the pasta you choose.

How long can I store this in the fridge?

This creamy orzo pasta with yellow squash will stay fresh in an airtight container in the fridge for up to 4 days. Just reheat it in the microwave or on the stovetop when you’re ready to eat.

Can I use a different type of cheese?

Yes, you can swap Boursin cheese for other soft cheeses like goat cheese, cream cheese, or ricotta. You can also experiment with hard cheeses like parmesan or pecorino for a different flavor profile.

Posted on January 17, 2025January 17, 2025 by admin

Jan 20 Weekly Meal Plan

round plate with chicken meatball lettuce wraps served with grapes

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	Breakfast	Lunch	Dinner
Mon	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Wraps	Hoisin Pork Stir Fry
Tues	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter Chicken
Wed	Smoked Salmon English Muffin	Air Fryer Chicken Meatball Wraps	Hoisin Pork Stir Fry
Thurs	Lemon Ricotta Breakfast Cake	Chicken Fajita Lettuce Wraps	Instant Pot Butter Chicken

Set Your Pace

If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Preparation:

Start with cutting up the vegetables and fruits. Next, measure out the cheese and gather your spices and seasonings. Then, prep the meats.

Prepare the Chicken in the Instant Pot: Start by sautéing the onions, garlic, and ginger. Then brown the chicken and add the tomato paste and other ingredients. Once you’ve added everything to the Instant Pot, set it to cook.

Cooking Phase 1: Oven and Air Fryer Set up:

Preheat oven to 400°F for the fajita chicken and veggies, the cauliflower side dish, and the Lemon Ricotta Cake. Preheat the Air Fryer to 360°F for the chicken meatballs.

Toss the chicken and veggies with the fajita seasonings and olive oil. Place the mixture on a sheet pan and place them in the oven.

Mix the ingredients for the Lemon Ricotta Breakfast Cake and get it into the oven.

Start mixing the chicken meatball ingredients. Form them into meatballs and place them in the Air Fryer.

Cooking Phase 2: Stove Tasks (while Instant Pot and Oven are working)

Begin cooking the rice according to package instructions (this can run while you are doing other steps).

Sauté onions and bell peppers, cook thinly sliced pork until browned, then stir in garlic and a hoisin sauce mixture.

Final Steps:

Once the Instant Pot finishes, quick-release the pressure and stir in the heavy cream and cilantro. Let the sauce simmer until it thickens.

While the dishes finish cooking, prep the cold dishes (like the smoked salmon muffins and the yogurt sauce for the wraps.

Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

Evenly divide meals according to the serving size

Let all items cool before placing them in the refrigerator

Keep all items refrigerated under 40F until ready to eat or reheat

Breakfast: The salmon English muffin can be served chilled, while the lemon ricotta breakfast cake can be warmed in the microwave.

Lunch: Both proteins for the meals can be reheated in the microwave, while the lettuce wraps are served chilled.

Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Salmon English Muffin: Add avocado and lemon juice just before serving. Use smoked turkey or chicken for a different protein option.

Lemon Ricotta Breakfast Cake: Substitute ricotta with Greek yogurt for a creamier texture and higher protein.

Chicken Meatballs: Shape and freeze meatballs ahead of time; cook from frozen in the Air Fryer when ready to serve. Use ground turkey or beef for different flavor profiles.

Chicken: Use beans or tofu for a vegetarian option.

Hoisin Pork Stir Fry: Use chicken or beef in place of pork for a different protein.

Instant Pot Butter Chicken: Substitute cauliflower with roasted vegetables like zucchini or sweet potatoes.

Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Supplemental
Snacks

Snacks to fuel you throughout the day

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Posted on January 16, 2025January 20, 2025 by admin — Leave a comment

Air Fryer Tomato Pesto Turkey Meatballs with Boursin Cheese

If you’re new to cooking, this recipe is foolproof and packed with flavor hacks! Using premade tomato pesto and Boursin cheese means you don’t have to worry about seasoning everything from scratch—these ingredients are flavor bombs that take your meatballs to the next level.

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Air Fryer Tomato Pesto Turkey Meatballs with Boursin Cheese

Savory, herby turkey meatballs infused with tomato pesto and creamy Boursin cheese, cooked to perfection in the air fryer for a quick, protein-packed meal prep win.

No ratings yet

One Pot Mexican Chicken Soup

Prep Time 5

Cook Time 10

Course Main Course

Cuisine American

Servings

Calories 214 kcal

Equipment

mixing bowl
Air Fryer

Ingredients

1 lb ground turkey
4 tablespoons sun-dried tomato pesto
4 tablespoons boursin cheese (caramelized onion and herb cheese flavor)
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper
cooking spray

Get Recipe Ingredients

Instructions

Gather all the ingredients: In a medium-sized bowl, combine the ground turkey, tomato pesto, Boursin cheese, egg, garlic powder, salt, and pepper.
Mix It Up: Use a spoon or your hands to gently mix everything until evenly combined. Be careful not to overmix, as this can make the meatballs dense.
Shape the Meatballs: Using a medium cookie scoop or your hands, form the mixture into meatballs about 1 inch diameter (roughly 1.5 tablespoons each). You should get about 24 meatballs.
Prep the Air Fryer: Lightly spray the air fryer basket with cooking spray to prevent sticking. Place the meatballs in a single layer in the basket, leaving space between each one. If necessary, cook in batches to avoid overcrowding.
Cook the Meatballs: Set the air fryer to 400°F. Cook the meatballs for 8-10 minutes, shaking the basket or turning the meatballs halfway through for even cooking. The meatballs should be golden brown and have an internal temperature of 165°F when done.
Cool and Serve: Remove the cooked meatballs from the air fryer and let them rest for 2-3 minutes. Serve immediately or store for meal prep

Notes

Nutrition

Calories: 214kcalCarbohydrates: 3gProtein: 28gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 79mgSodium: 578mgPotassium: 341mgFiber: 1gSugar: 2gVitamin A: 279IUVitamin C: 1mgCalcium: 29mgIron: 1mg

Reasons This Recipe is a Protein-Packed Meal Prep Hero

Lean Protein Powerhouse: Ground turkey is high in protein and low in fat, making it an excellent choice for building and repairing muscles.

Balanced Flavor and Nutrition: Tomato pesto and Boursin cheese bring richness and flavor without adding unnecessary calories.

Customizable Portions: Perfectly portioned meatballs help with portion control and ensure every bite is satisfying.

Meal Prep Marvel: These meatballs are versatile—pair them with pasta, zoodles, or a salad for a balanced meal.

Quick Cooking Time: Ready in under 15 minutes, this recipe fits even the busiest schedules.

Low-Carb and Nutrient-Dense: Great for those following a low-carb or keto lifestyle while still packed with essential vitamins and minerals.

Crowd-Pleaser: The creamy, herby Boursin cheese elevates these meatballs into a dish that feels gourmet without the extra effort.

Why These Ingredients Work So Well Together

Ground Turkey: The star of the recipe, ground turkey, is a lean protein that provides the perfect base for meatballs. Its mild flavor allows the other ingredients, like tomato pesto and Boursin cheese, to shine while still offering a tender, juicy texture when cooked properly.

Tomato Pesto: This premade pesto is a game-changer for adding instant flavor. Made from tomatoes, nuts, and herbs, it infuses the meatballs with a rich, tangy, and slightly sweet profile. It also keeps the mixture moist, preventing the turkey from drying out.

Boursin Cheese: The creamy, herbed Boursin cheese (caramelized onion and herb flavor is a favorite) is the ultimate flavor enhancer. It adds a luxurious creaminess and a punch of garlic and herb notes that complement the tomato pesto beautifully. As it melts during cooking, it helps keep the meatballs moist and flavorful.

Egg: The egg acts as a binder, holding the meatball mixture together so they don’t fall apart while cooking. It also adds a bit of richness to the texture.

Garlic Powder: This adds a subtle, savory depth of flavor that blends seamlessly with the other ingredients. It’s an easy way to incorporate the boldness of garlic without having to chop fresh cloves.

Salt (½ teaspoon) and Pepper: These pantry staples enhance all the flavors in the recipe, bringing balance to the sweetness of the tomato pesto and the creaminess of the cheese. The pepper adds just a hint of spice to round out the flavors.

Cooking Spray: A light mist of cooking spray ensures the meatballs don’t stick to the air fryer basket while also helping them achieve a golden, slightly crispy exterior.

turkey meatballs with orzo pasta and yellow squash

How to Make Air Fryer Turkey Meatballs

Gather Your Ingredients: Lay out all your ingredients before starting—this will make mixing easier. In a medium-sized mixing bowl, add the ground turkey, tomato pesto, Boursin cheese, egg, garlic powder, salt, and pepper.

Mix Gently: Use a large spoon or clean hands to gently mix the ingredients until everything is evenly combined. Take your time to ensure the cheese and pesto are distributed throughout the mixture, but avoid overmixing, as this can make the meatballs tough.

Shape the Meatballs: Scoop out about 1.5 tablespoons of the mixture (a medium cookie scoop works great) and roll it between your hands to form a smooth ball. Each meatball should be about 1 inch in diameter. Place the meatballs on a plate or tray as you go. You should end up with about 24 meatballs.

Prepare the Air Fryer Basket: Lightly spray the air fryer basket with cooking spray to prevent sticking. Arrange the meatballs in a single layer, leaving a little space between each one so the air can circulate. If you have too many meatballs to fit comfortably, plan to cook them in batches.

Cook the Meatballs: Preheat your air fryer to 400°F if your model requires preheating. Place the basket in the air fryer and cook for 8-10 minutes. Halfway through cooking (around the 4-5 minute mark), carefully shake the basket or use tongs to turn the meatballs to ensure they cook evenly. The meatballs are done when they are golden brown and the internal temperature reaches 165°F.

Rest and Serve: Once cooked, use tongs to remove the meatballs from the air fryer and place them on a plate. Let them rest for 2-3 minutes to lock in the juices. Serve immediately or cool completely for meal prep.

Pairing Tips for a Complete Meal

Pasta or Zoodles: Serve the meatballs over whole-grain spaghetti, zucchini noodles, or chickpea pasta with a drizzle of olive oil or marinara sauce for a hearty yet healthy meal.

Grain Bowls: Pair the meatballs with quinoa, farro, or brown rice, and add roasted veggies like zucchini, bell peppers, or broccoli for a balanced grain bowl.

Salads: Toss the meatballs on a bed of mixed greens with cherry tomatoes, cucumbers, and a light vinaigrette. Sprinkle with Parmesan for an extra flavor boost.

Wraps and Sandwiches: Stuff the meatballs into whole-grain pita bread or wraps with spinach, hummus, or tzatziki sauce for a Mediterranean-inspired meal.

Snack-Size Pairing: Pair 2-3 meatballs with raw veggie sticks and a small container of hummus or guacamole for a protein-packed snack.

Soup Sidekick: Add the meatballs to a bowl of tomato soup or minestrone for a cozy, filling combo.

Breakfast Add-On: Slice the meatballs and add them to an egg scramble or frittata for a high-protein breakfast

Similar Recipes

Instant Pot Beef Ragu

Instant Pot Pork Carnitas

Joel Gott Sauvignon Blanc White Wine

Saucy Lips – Handcrafted Gourmet Sauces and Marinades

Frequently Asked Questions

Can I use a different type of meat instead of turkey?

Absolutely! You can substitute ground turkey with ground chicken, beef, or pork. Keep in mind that leaner meats like turkey and chicken are healthier options, while beef or pork will add more richness and fat to the meatballs.

What can I use if I don’t have tomato pesto?

If tomato pesto isn’t available, you can substitute with regular basil pesto, sun-dried tomato paste with minced garlic. Each will bring a slightly different flavor, but all will work well in this recipe.

Can I use a different type of cheese instead of Boursin?

Yes! Cream cheese mixed with garlic and herbs is a great substitute. You can also try goat cheese, ricotta, or even shredded Parmesan for a different twist.

Posted on January 14, 2025January 14, 2025 by admin — Leave a comment

Smoked Paprika Chicken Quinoa Bowl

Get ready to elevate your meal prep game with this Smoked Paprika Chicken Quinoa Bowl! Packed with protein, fiber, and vibrant veggies, this dish is a powerhouse of flavor and nutrition. It’s the perfect recipe for anyone looking to incorporate healthier, whole-food ingredients into their busy lifestyle. Let’s break it down step-by-step so you can whip up this wholesome bowl with confidence!

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Smoked Paprika Chicken Quinoa Bowl

This Smoked Paprika Chicken Quinoa Bowl isn’t just a meal—it’s your go-to solution for delicious, healthy fuel that fits seamlessly into your lifestyle. Prep it today, and thank yourself all week long!

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Air Fryer Orange Soy Glazed Chicken and Broccoli

Prep Time 5

Cook Time 20

Course dinner, lunch, Main Course

Cuisine American

Servings

Calories 842 kcal

Equipment

knife
cutting board
mixing bowl
Air Fryer
boiling pot

Ingredients

Chicken, Quinoa, and Veggies

8 oz boneless chicken thighs
1/3 cup dried quinoa
1 cup broccoli
1 sweet potato (peeled and diced)
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon garlic powder

Smoked Paprika Dressing

1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon dijon mustard
2 tablespoons honey
1/4 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon pepper

Get Recipe Ingredients

Instructions

Preheat & Prep: Preheat your air fryer to 400°F. Rinse quinoa thoroughly under running water and cook it in boiling water according to package instructions.
Mix the Marinade: In a small jar, combine all the marinade ingredients. Use a frother or whisk to emulsify the mixture until smooth and creamy.
Marinate the Chicken: Place the chicken thighs in a mixing bowl. Pour half of the marinade over the chicken, ensuring it’s fully coated. Reserve the other half for later
Cook the Chicken: Place the marinated chicken in the air fryer basket and cook for 8–10 minutes, or until it reaches an internal temperature of 165°F. Let the chicken rest for a few minutes, then slice it into bite-sized pieces.
Roast the Veggies: While the chicken cooks, season the sweet potato and broccoli with garlic powder, salt, and pepper. Toss with olive oil. After the chicken is done, cook the veggies in the air fryer for 4–5 minutes until tender and slightly crispy.
Assemble the Bowl: Layer the cooked quinoa, roasted veggies, and chicken in a bowl. Drizzle the remaining marinade dressing over the top and give everything a gentle toss to combine.
Serve & Enjoy: Pack your bowls into meal prep containers or enjoy one right away for a balanced, satisfying meal.

Notes

Nutrition

Calories: 842kcalCarbohydrates: 63gProtein: 26gFat: 55gSaturated Fat: 10gPolyunsaturated Fat: 9gMonounsaturated Fat: 33gTrans Fat: 0.1gCholesterol: 111mgSodium: 833mgPotassium: 967mgFiber: 7gSugar: 23gVitamin A: 16652IUVitamin C: 42mgCalcium: 88mgIron: 4mg

7 Reasons This Recipe is a Meal Prep Superstar

Protein-Packed Goodness: The chicken thighs deliver lean protein to help you build and repair muscles while keeping you full and energized.

Complex Carbs for Lasting Energy: Quinoa and sweet potatoes are nutrient-dense, slow-digesting carbs that provide sustained energy without spikes and crashes.

Vibrant Veggies for Nutrients: Broccoli and sweet potato bring fiber, vitamins, and antioxidants to support a healthy immune system and digestion.

Quick & Easy: This recipe uses the air fryer for speed and convenience, perfect for meal prepping multiple servings in under 30 minutes.

Flavor Explosion: The smoky paprika marinade brings a rich, tangy, and slightly sweet flavor that keeps you excited about eating healthy.

Customizable: Swap out the veggies or protein to fit your preferences. This bowl is versatile enough to suit different tastes and dietary needs.

Fuel for Life: Packed with whole, nutrient-dense ingredients, this bowl keeps you energized for busy days—whether you’re crushing work deadlines, chasing kids, or hitting the gym.

Ingredients You’ll Need:

Chicken Thighs: Juicy and flavorful, chicken thighs bring a hearty, protein-rich base to this dish. Their natural richness pairs perfectly with the smoky and tangy marinade, making every bite satisfying and full of flavor.

Quinoa: This tiny but mighty seed adds a fluffy texture and a nutty undertone to the bowl. Quinoa is a complete protein, meaning it contains all nine essential amino acids, which complement the chicken’s protein for a balanced, energizing meal.

Sweet Potato: Naturally sweet and creamy, sweet potatoes provide a hint of sweetness that balances the smoky paprika and tangy dressing. They’re packed with beta-carotene, which adds both nutrition and vibrant color to the bowl.

Broccoli: The crisp-tender texture of broccoli contrasts beautifully with the soft sweet potato and quinoa. Its slightly bitter flavor enhances the overall complexity of the dish, while its fiber and vitamin C add a nutritional boost.

Olive Oil: Used in both the marinade and to roast the veggies, olive oil adds richness and helps bring out the natural flavors of the ingredients. Its healthy fats also help your body absorb fat-soluble vitamins from the vegetables.

Smoked Paprika: This star seasoning infuses the chicken and dressing with a smoky depth of flavor. It ties all the ingredients together, creating a warm, cohesive taste profile that feels indulgent yet light.

Honey & Red Wine Vinegar: These two ingredients in the marinade work as a sweet-and-tangy duo. The honey balances the acidity of the vinegar, creating a dressing that’s both bright and luscious, perfect for drizzling over the bowl.

Garlic Powder, Salt & Pepper: These classic seasonings bring everything together. Garlic powder adds warmth and umami, while salt enhances the natural flavors, and pepper gives a subtle kick to keep the dish from feeling flat.

Easy Recipe Steps:

Preheat & Prep the Basics: Preheat your air fryer to 400°F. Rinse the quinoa under cold running water to remove any bitterness. In a small pot, bring water to a boil, then stir in the rinsed quinoa. Lower the heat to a simmer, cover the pot, and cook for about 15 minutes, or until the quinoa is tender and the water is fully absorbed. Set it aside to cool.

Make the Marinade Dressing: In a small jar or bowl, combine olive oil, red wine vinegar, Dijon mustard, honey, garlic powder, smoked paprika, salt, and pepper. Use a frother, whisk, or fork to mix until smooth and creamy. This dressing will add flavor and moisture to your chicken and bowl.

Marinate the Chicken: Place the chicken thighs in a medium-sized mixing bowl. Pour half of the marinade dressing over the chicken. Use clean hands or tongs to toss the chicken, ensuring every piece is well coated. Set the remaining marinade aside—you’ll use it to drizzle over the final bowl.

Cook the Chicken in the Air Fryer: Arrange the marinated chicken thighs in a single layer in the air fryer basket, ensuring they aren’t overlapping (this helps them cook evenly). Cook for 8–10 minutes, flipping halfway through. Use a meat thermometer to check that the internal temperature reaches 165°F. Once done, transfer the chicken to a cutting board and let it rest for 3–5 minutes before slicing into bite-sized pieces.

Prepare the Vegetables: Peel the sweet potato, then dice it into small, even-sized cubes (about ½-inch) so they cook evenly. Rinse the broccoli and cut it into bite-sized florets. Place both in a mixing bowl and season with garlic powder, salt, and pepper. Drizzle with olive oil and toss until evenly coated.

Roast the Veggies in the Air Fryer: After removing the chicken, place the seasoned veggies in the Air Fryer basket. Spread them out in a single layer to allow for even cooking. Roast for 4–5 minutes until they are tender but still have a slight crunch.

Assemble the Bowl: Start with a base of cooked quinoa in your bowl or meal prep container. Add the roasted sweet potato and broccoli on top, followed by the sliced chicken. Drizzle the remaining marinade dressing over everything to bring all the flavors together.

Final Touch: Gently toss everything in the bowl to coat it evenly with the dressing, or leave it layered for a beautiful presentation. Enjoy immediately or store in airtight containers in the fridge for up to 4 days.

Additions to Amp Up Flavor & Nutrition:

Extra Veggies: Add roasted red bell peppers, cherry tomatoes, or sautéed spinach for more variety.

Toppings: Sprinkle with toasted nuts or seeds (like almonds, sunflower seeds, or pumpkin seeds) for added crunch. Crumbled feta cheese or a dollop of Greek yogurt can add creaminess.

Fresh Herbs: Garnish with fresh parsley, cilantro, or dill to brighten up the dish.

Zest & Juice: Add lemon or lime zest and a squeeze of fresh juice for a citrusy pop of flavor.

Heat Lovers: Drizzle with hot sauce or sprinkle with red chili flakes for a spicy kick.

Boost Fiber & Protein: Toss in a handful of chickpeas or black beans for extra protein and fiber.

Similar Recipes

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Chateau Ste. Michelle Columbia Valley Chardonnay

365 by Whole Foods Market, Pepperoncini Sliced Golden Organic

Frequently Asked Questions

Can I use pre-cooked ingredients to save time?

Absolutely! Use pre-cooked quinoa, store-bought rotisserie chicken, or frozen pre-cut veggies. Toss them with the marinade dressing to infuse flavor before assembling.

How can I make this meal vegetarian or vegan?

Replace the chicken with tofu, tempeh, or chickpeas, and swap honey in the dressing for maple syrup or agave nectar.

Is quinoa necessary, or can I substitute it?

Quinoa is a great source of protein and fiber, but you can swap it with brown rice, farro, couscous, or even cauliflower rice for a lower-carb option.

Posted on January 10, 2025January 10, 2025 by admin

Jan 13 Weekly Meal Plan

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	Breakfast	Lunch	Dinner
Mon	Egg Stuffed Bell Peppers	Baked Harissa Chicken	Pistachio-crusted salmon with asparagus
Tues	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew
Wed	Egg Stuffed Bell Peppers	Baked Harissa Chicken	Pistachio-crusted salmon with asparagus
Thurs	Pomegranate Pistachio Granola	Hot and Sour Soup	Instant Pot Harissa Beef Stew

Set Your Pace

If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.

If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.

Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.

Meal Prep Run Down

Preparation:

Preheat the oven to 400°F for the Baked Egg Stuffed Bell Peppers, Baked Harissa Chicken Tenderloins, and Pistachio-Crusted Salmon with Asparagus. This ensures the oven is at the right temperature when you’re ready to start baking.

Prepare the Instant Pot: Add the beef to the pot, followed by the chicken broth, harissa sauce, bay leaf, and salt. Then, top with the diced vegetables—including onions, garlic, baby carrots, turnips, and bell peppers. This will allow the beef stew to cook while you work on other dishes.

Cooking Phase 1: Oven Items

Once the oven reaches 400°F, place the bell peppers with eggs, chicken tenderloins with turnips, and salmon with asparagus onto separate sheet pans and bake them according to their respective times. These items can cook simultaneously in the oven, maximizing efficiency.

Cooking Phase 2: Stove Tasks (while Instant Pot and Oven are working)

Prepare the Hot and Sour Soup: While the oven and Instant Pot are working, heat oil in a soup pan on medium-high. Sauté the white onions, green onions, garlic, and mushrooms before adding the rest of the soup ingredients. Let the soup simmer while you move on to the next task.

Make the Pomegranate Pistachio Granola: In a separate sauté pan, heat oil and toast the rolled oats. Once slightly golden, add the honey and cinnamon, followed by the pomegranate seeds and pistachios. Stir everything together and let it cool while finishing the soup.

Final Steps:

Storage: Once all the dishes are fully cooked, plate everything into individual containers. Allow them to cool to room temperature before placing them in the refrigerator for storage. This will keep your meals fresh and ready to enjoy throughout the week.

If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.

Assembly Tips

Evenly divide meals according to the serving size

Let all items cool before placing them in the refrigerator

Keep all items refrigerated under 40F until ready to eat or reheat

Breakfast: The egg stuffed peppers can be reheated in the microwave, while the granola can be served chilled.

Lunch: Both meals can be reheated in the microwave.

Dinner: Both meals can be reheated in the microwave

Extra Flavors and Substitutions

Pistachio: You can substitute with your choice of nuts

Harissa: You can substitute with sriracha or gochujang sauce

Asparagus: Feel free to use your choice of vegetables such as broccoli

Chicken: Replace with chicken breasts or chicken tenderloins for a leaner protein choice

Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing

Extra Leftover Ingredients Not Used

Protein: Freeze any uncooked meats and save for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save for later use.

Fruit: Use leftover fruit in smoothies, on top of yogurt, or with your cereal

Veggies: Freeze any leftover veggies for later use. Use leftover herbs in omelets or other dishes for the weekend

Helpful Resources

Supplemental
Snacks

Snacks to fuel you throughout the day

Kitchen
Equipment

Recommended Kitchen Tools & Cooking Utensils

Grocery Pantry
Staples

Always be ready by stocking up on these items

Common Kitchen Terms

Get up to speed with those fancy cooking terms

Posted on January 10, 2025January 10, 2025 by admin — Leave a comment

Air Fryer Dijon Panko Crusted Salmon with Balsamic Asparagus and Feta

Welcome to the world of simple, delicious, and healthy cooking! This Dijon Panko-Crusted Salmon with Roasted Balsamic Asparagus is the perfect recipe for beginner cooks looking to enjoy a nutritious meal that feels like a fine dining experience. Packed with protein, vibrant veggies, and bold flavors, this dish is easy to prepare and ideal for meal prep.

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Air Fryer Dijon Panko Crusted Salmon with Balsamic Asparagus and Feta

This Dijon Panko-Crusted Salmon with Balsamic Asparagus is a quick, flavorful, and versatile meal prep-friendly dish that combines a crispy, savory crust with tender, tangy vegetables for a restaurant-quality dining experience at home.

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Citrus Ginger Salmon with Roasted Beets

Prep Time 5

Cook Time 20

Course dinner, Main Course

Cuisine American

Servings

Calories 425 kcal

Equipment

knife
cutting board
Air Fryer

Ingredients

Salmon

8 oz salmon fillets
2 teaspoons dijon mustard
2 tablespoons panko bread crumbs
1 tablespoon grated parmesan cheese
1 tablespoon green onions (finely chopped)
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil

Asparagus

10 oz asparagus (washed and trimmed)
1 tablespoon balsamic glaze
2 tablespoons feta cheese
1 tablespoon olive oil
1/4 teaspoon salt

Get Recipe Ingredients

Instructions

Preheat the Air Fryer to 350F.
Place the salmon fillets skin side down on a sheet tray, sprinkle with salt and pepper, and spread the Dijon mustard evenly over the top of each salmon fillet.
Combine the Panko bread crumbs, parmesan cheese, green onions, and olive oil in a small dish, and mix to combine.
Top the salmon with the panko topping. Air Fry for 10-12 minutes.
Meanwhile, toss the asparagus with balsamic glaze, feta cheese, olive oil, and salt. After the salmon cooks, remove the salmon from the Air fryer and cook the asparagus for 5 to 7 minutes.

Notes

Nutrition

Calories: 425kcalCarbohydrates: 18gProtein: 30gFat: 26gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 14gCholesterol: 80mgSodium: 1001mgPotassium: 896mgFiber: 4gSugar: 5gVitamin A: 1245IUVitamin C: 9mgCalcium: 179mgIron: 5mg

Why This Recipe is Perfect for Beginners

Minimal Ingredients: With just a few pantry staples and fresh ingredients, this dish is easy to shop for and prepare.

Quick Cooking Time: The air fryer ensures the salmon and asparagus cook in under 20 minutes, perfect for busy schedules.

Easy-to-Follow Steps: Simple instructions and straightforward prep make this a no-fail recipe.

Fine Dining Flavor: Dijon mustard, Parmesan, and balsamic glaze bring a gourmet touch without the fuss.

Powerhouse Nutrition: Salmon is rich in omega-3 fatty acids and protein, while asparagus is loaded with vitamins and fiber.

Versatile for Meal Prep: This dish stores well in the fridge and reheats beautifully, making it ideal for a workday lunch or dinner.

Restaurant-Worthy Presentation: The golden crust on the salmon and the vibrant asparagus with feta make this dish visually appealing.

To Meal Prep This Salmon Recipe You’ll Need

Salmon: Salmon is a rich, buttery fish loaded with heart-healthy omega-3 fatty acids and protein. Its mild yet distinct flavor provides the perfect base for the tangy and savory toppings. Its tender, flaky texture pairs beautifully with the crisp Panko topping, creating a delightful contrast in every bite.

Dijon Mustard: Dijon mustard brings a tangy, slightly sharp flavor that enhances the salmon without overpowering its natural taste. Acting as a “glue” for the Panko topping, it not only binds the ingredients but also adds depth and brightness to the dish.

Panko Bread Crumbs: Panko bread crumbs are light and airy, creating a golden, crunchy crust that elevates the texture of the salmon. They balance the soft salmon with a satisfying crispiness, making each bite feel indulgent.

Parmigiano Reggiano Cheese: This aged cheese adds a salty, nutty richness that amplifies the flavor of the Panko topping. Its umami profile enhances the overall savory notes, making the crust irresistibly flavorful.

Green Onions: Green onions offer a mild onion flavor with a hint of sweetness, adding freshness and color to the dish. They cut through the richness of the salmon and cheese, bringing a subtle, herbaceous quality to the crust.

Asparagus: Asparagus is a nutrient-dense vegetable with a naturally sweet and slightly earthy flavor. It’s also a great source of fiber, vitamins, and antioxidants. Its tender-crisp texture provides a fresh contrast to the richness of the salmon, while its earthy flavor pairs beautifully with the balsamic glaze.

Balsamic Glaze: The balsamic glaze is tangy and slightly sweet, enhancing the natural sweetness of the asparagus while adding a luxurious sheen. It ties the salmon and asparagus together by adding a sweet-and-savory bridge that enhances the overall flavor harmony.

Feta Cheese: Feta cheese brings a salty, tangy punch that contrasts beautifully with the sweetness of the balsamic glaze. Its crumbly texture adds an extra layer of interest to the asparagus, making each bite feel more complex and satisfying.

Easy Recipe Steps for Air Fryer Salmon and Asparagus

Preheat Your Air Fryer: Set your air fryer to 350°F, making it ready for both the salmon and asparagus.

Prepare the Salmon: Place the salmon fillets skin-side down on a sheet tray. Sprinkle with salt and pepper. Spread Dijon mustard evenly over the top of each fillet.

Make the Panko Topping: In a small dish, combine the Panko bread crumbs, grated Parmigiano Reggiano, finely chopped green onions, and olive oil. Mix until the topping is evenly coated with olive oil.

Top and Cook the Salmon: Press the Panko mixture onto the Dijon-coated salmon fillets. Place the salmon fillets in the air fryer and cook for 10–12 minutes, or until the topping is golden and the salmon flakes easily with a fork.

Prepare the Asparagus: While the salmon cooks, toss the asparagus with balsamic glaze, crumbled feta cheese, olive oil, and a pinch of salt in a large bowl.

Cook the Asparagus: After the salmon is done, remove it from the air fryer and set it aside. Add the asparagus to the air fryer basket and roast for 5 to 7 minutes, or until tender-crisp.

Serve and Enjoy: Plate the salmon and asparagus together for a beautifully balanced meal.

Meal Prep Tips:

Grains for Balance: Pair the salmon and veggies with a hearty grain such as brown rice, quinoa, or even soba noodles tSalmon Swap: Swap with cod, tilapia, or trout for a similar flaky texture. Use chicken breasts or thighs for a non-seafood alternative (adjust cooking time).

Panko Bread Crumbs Swap: Replace with crushed crackers, almond flour, or gluten-free breadcrumbs for dietary needs. Use crushed nuts (like pistachios or almonds) for a nutty crunch.

Other Veggies: Add roasted cherry tomatoes or caramelized onions for a pop of sweetness. Pair with a medley of roasted root vegetables for a hearty, colorful side.

Sauces: Drizzle with a garlic herb butter or a dollop of tzatziki for added richness. Pair with a lemon dill yogurt sauce for a fresh and creamy complement.

Dessert Pairings: Finish with a light fruit salad featuring berries and a drizzle of honey for a naturally sweet ending. For a more indulgent treat, pair with a slice of lemon tart or Greek yogurt with a sprinkle of granola.

Similar Recipes

Grilled Salmon with Watermelon Salad

Salmon Stuffed Avocado Salad

Joel Gott Sauvignon Blanc White Wine

Trader joe’s Chili Onion Crunch

Frequently Asked Questions

Can I make this recipe without an air fryer?

Yes! You can bake the salmon and asparagus in a conventional oven. Preheat the oven to 400°F (200°C) and bake the salmon on a parchment-lined sheet pan for 12-15 minutes or until the crust is golden and the fish flakes easily. Roast the asparagus on a separate tray for 10-12 minutes.

How do I know when the salmon is fully cooked?

Salmon is cooked when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. The flesh should appear opaque and slightly firm.

Can I make this dish dairy-free?

Yes! Omit the Parmigiano Reggiano and feta cheese. You can replace the Parmesan with nutritional yeast for a cheesy, dairy-free flavor.

Posted on January 8, 2025January 8, 2025 by admin — Leave a comment

Air Fryer Crispy Ranch Chicken Bites

ranch chicken bites with lettuce, tomato, and ranch dressing

Looking for a quick, flavorful protein to add to your meal prep routine? These Air Fryer Crispy Ranch Chicken Bites are here to save the day! With just four simple ingredients, this recipe is perfect for beginner cooks who want an easy, fuss-free way to create a versatile and delicious meal prep staple. This recipe is proof that meal prep doesn’t have to be complicated or boring. Whether you’re building your confidence in the kitchen or looking for a go-to protein option, these Air Fryer Crispy Ranch Chicken Bites are sure to become a favorite in your rotation. Give them a try and let me know how you serve yours!

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Air Fryer Crispy Ranch Chicken Bites

Air Fryer Crispy Ranch Chicken Bites are a quick, flavorful, and versatile protein option made with just four simple ingredients, perfect for meal prep or easy weeknight meals.

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