Category: Stovetop

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Chicken Pesto Wrap with Hummus and Bell Peppers

chicken pesto wrap

Light and healthy Pesto Chicken Wrap with Fresh Veggie Sticks and Creamy Hummus.

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Plate with chicken pesto served with bell peppers and hummus dip.

Why You Need to Make this Healthy Chicken Tenderloin Recipe

Chicken Marinated in basil pesto sauce makes for a great lunch or quick dinner and they are so easy to make.

  • High protein meal
  • Low Calorie
  • Budget-Friendly
  • A No-Fuss Meal Prep

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Featured Ingredients

  • Chicken Tenderloins: You can also use chicken breasts or boneless chicken thighs.
  • Tortilla: We used whole wheat, but any kind of tortilla will work just fine.
  • Fresh Veggie Sticks: We sliced up bell peppers and cucumbers, however, you can use celery or carrots. Any kind of fresh veggies will be great for dipping into the hummus.
  • Hummus: You can use this as a spread for your wrap or a dip for your fresh veggies. You can also use yogurt as an option.
  • Pesto: Basil pesto is such a great way to marinate your protein with. You can also add some to your hummus for extra flavor
Plate with chicken pesto served with bell peppers and hummus dip.

How to Prepare Chicken Pesto

  1. Preheat an indoor grill on medium-high heat.
  2. In a mixing bowl, marinate the chicken with the basil pesto sauce and make sure it is fully coated.
  3. Next, place the chicken on the grill and sear it on each side for a few minutes until it fully cooks.
  4. While the chicken is cooking, slice up your veggie dips and scoop up your hummus.

Reference the recipe card below for detailed instructions.

Chicken grilling on an indoor grill pan.

Meal Prep Tips for A Chicken Pesto Wrap

  • Other Cook Methods: You can also cook the chicken in a small toaster oven or cook it at 400F for 20-25minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F
  • Storage: This meal can be stored in a meal in an air-tight container in the refrigerator for up to 3 to 4 days. The chicken can also be frozen in freezer wrap in the freezer for up to 3 months for the best quality
  • To Serve: This meal can be served chilled, or you can warm up the chicken separately in the microwave until it is heated through
  • Extra Ingredients: Leftover pesto sauce can also be frozen in the freezer or you can use it as a sauce for pasta, a spread for sandwiches, or even serve a dollop on top of your breakfast eggs.
Glass meal prep containers with chicken pesto served with bell peppers and hummus dip.
pesto chicken wrap

Chicken Pesto Wrap with Hummus and Bell Peppers

Marinated chicken tenderloins in basil pesto, grilled to perfection, and served in whole wheat tortillas with sliced orange bell pepper, cucumber, and a side of hummus.
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Prep Time 5 minutes
Cook Time 25 minutes
Course lunch
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • mixing bowl
  • indoor grill pan

Ingredients
  

  • 12 oz chicken tenderloins
  • 2 tablespoons basil pesto sauce
  • 2 whole wheat tortillas
  • 1 orange bell pepper (sliced)
  • 1/4 cup cucumbers (sliced)
  • 1/2 cup hummus

Instructions
 

  • In a mixing bowl, add the chicken tenderloins with the basil pesto sauce. Mix it all together and make sure the chicken is fully coated with the sauce.
  • Heat an indoor grill pan on medium-high heat. Sear the chicken tenderloins on each side for about 4 to 5 minutes until they fully cook to an internal temperature of 165F.
  • Meanwhile, slice your veggies. Serve the chicken in the tortilla wraps and eat the fresh veggies with the hummus dip.

Notes

Note: If you don’t want to cook this recipe on the stove top, you can also cook this chicken in the oven at 400F for 20-25 minutes or in the Air Fryer at 360F for 20-22 minutes. Make sure it reaches an internal temperature of 165F

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Chicken Pesto with Artichokes and Bell Peppers

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Cilantro Lime Chicken Salad with Strawberries

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Peanut Chicken and Celery Stir Fry

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Frequently Asked Questions

What is a chicken tenderloin?

The chicken tenderloin is the long innermost muscle of the chicken breast next to the breast bone. It is attached by a thin membrane and is considered the most tender part of the chicken.

Are chicken tenderloins healthy?

Chicken tenderloins are lean and are a great source of protein for a low-fat diet. You can easily prep this ingredient using several different cooking methods.

How many calories are in a single chicken tenderloin?

A 4 oz portion is about 110 calories.

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Black Bean and Corn Soft Tacos

bean and corn taco

Here’s a deliciously seasoned plant-based soft taco with lots of southwestern flavor appeal.

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Round plate with black bean and corn tacos with a side salad

If you’re trying to incorporate more plant-based items in your meal prep during the week, then you’ll love this black bean and corn soft taco.

Why You Need to Make This

  • The black beans are enhanced with crisp bell peppers, sweet corn, and bright cilantro.

  • It comes together in less than 15 minutes in the skillet or you can roast it in a sheet pan

  • It uses budget-friendly ingredients helping you save money during the week

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Ingredients You’ll Need for Vegetarian Black Bean Tacos

  • Tortillas: We used flour tortillas, however, you can also use corn tortillas if you want to keep this gluten-free. If you want to keep it low carb, use jicama sliced tortillas

  • Black Beans: Use any beans of your choice such as pinto beans

  • Bell Pepper: You can use any color. We used red bell peppers for this recipe because of the bright colors and the sweetness of the peppers

  • Red Onions: You can also use white onions or yellow onions. We just used red onions to add purple colors.

  • Seasonings: We’re seasoning this meal with chili powder, paprika, garlic powder, and salt

Round plate with black bean and corn tacos with a side salad

How to Prepare These High-Protein Black Bean Soft Tacos

Sheet Pan Method:

  1. Dice up all of the vegetables. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasoning and drizzle with olive oil. Mix all the ingredients together.

  2. Place the ingredients in a sheet pan and bake in the oven for 10 minutes at 350F.

Stove Top Method:

  1. Add oil to a heated skillet and start with sauteeing the onions and bell peppers.

  2. Next, add the seasonings, black beans, and corn, and mix them together until they heat through.

  3. Serve the black bean filling inside the tortillas.

Reference the recipe card below for detailed instructions.

bean and corn taco

Meal Prep Tips for Black Bean and Corn Tacos

  • To Serve: Serve with a side salad and your choice of dressing. You can also enjoy these tacos with a side of coleslaw, jicama and mango salsa, Spanish rice, or even with chips and salsa

  • Toppings: You can also top your tacos with sliced avocados, shredded cheese, or sour cream

  • Flavor Tip: Top them off with chopped cilantro and the juice of a lime to freshen up the meal

  • To Store: Store in an airtight container in the refrigerator for up to 3 to 4 days. Keep the black bean filling separate from the tortillas so that they don’t get soggy

  • Leftovers: If you make a larger batch of the black bean filling use it as a dip with crispy tortilla chips or serve it as a topping for salads

Glass meal prep containers with black bean and corn tacos with a side salad.

black bean soft taco

Black Bean and Corn Soft Tacos

This vegetarian black bean soft taco recipe is super fast, fresh, and a delicious vegetarian dish you can make for yourself during the week.
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Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American, Latin
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula
  • sheet pan

Ingredients
  

  • 1/4 cup red onions (diced)
  • 1 red bell pepper (diced)
  • 1.5 cups black beans (drained and rinsed)
  • 1 cup corn (frozen or canned)
  • 1/4 teaspoon paprika
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 4 cups spring mix
  • 4 flour tortillas
  • 4 tablespoons salad dressing (your choice)

Instructions
 

Sheet Pan Method:

  • Preheat the oven to 350F. Add the black beans, corn, onions, and bell peppers into a mixing bowl. Sprinkle in the seasonings and drizzle with olive oil. Mix all of the ingredients together.
  • Pour the mixture into a sheet pan and bake in the oven for 8-10 minutes.

Stove Top Method

  • Add oil to a saute pan on medium-high heat and saute the onions and bell peppers until soften (about 2 to 3 minutes).
  • Next, add the seasonings, black beans, and corn, and mix everything together for another 2 to 3 minutes.
  • Serve the black bean mixture inside the flour tortillas and enjoy with a side salad.

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Chicken Pesto Wrap with Hummus

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Celery Chicken Salad Wrap

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Frequently Asked Questions

Are bean tacos healthy?

Yes, they are high in protein and fiber which help keep you full and promote weight loss.

Are black beans good for you?

Black beans are rich in antioxidants which help promote cell health and promote heart health. They are also a good source of Iron, Folate, Vitamin A, and Calcium.

How many calories in a serving of cooked black beans

A ½ cup serving provides about 114 calories, 8 grams of protein, and 20 grams of carbs, and 7 grams of fiber.

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Stuffed Lasagna Peppers

stuffed lasagna peppers

Here’s a low-carb, gluten-free version of lasagna that has all the hearty flavors of the classic lasagna dish. Best of all, the tasty ingredients are all packed in sweet and vibrant bell pepper cups.

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Round plate with bell peppers stuffed with meat sauce and topped with melted cheese.

Now, we know that lasagna can sometimes be tedious to make, but here’s an easy meal prep version that you can make in advance for your next weeknight meal.

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Why is this lasagna pepper recipe great for meal prep?

  • Fewer prep steps than your traditional lasagna recipe, but has all the same flavors found in the classic dish

  • You can still add tons of flavor even without the extra pasta, and it’s a great way to incorporate more vegetables into the dish

  • You can keep it simple by using pre-made marinara sauce

Round plate with bell peppers stuffed with meat sauce and topped with melted cheese.

Super Simple Ingredients You’ll Need for Stuffed Lasagna Peppers

  • Ground Beef: We used lean ground beef, but you can also use ground turkey, ground chicken, and ground Italian pork sausage

  • Marinara Sauce: We used the store-bought sauce. Be sure to read the nutrition label and pick the one with less sugar in the ingredients

  • Bell Peppers: You can use any color, but we opted for red bell peppers because they are sweeter and enhance the flavors of the marinara sauce

  • Cheese: We used shredded mozzarella cheese, but you can use whatever you have on hand

Glass meal prep containers with bell peppers stuffed with meat sauce and topped with melted cheese.

How to Make Stuffed Lasagna Peppers

  • Start with the meat sauce: Saute your onions until they soften, then add the ground beef, and seasonings, and cook until golden brown.

  • Mix in the marinara sauce: After your beef has cooked, pour in the sauce.

  • Assemble the peppers: After you cut the peppers in half, remove the seeds, and use a scoop to fill in each half with the meat sauce.

  • Bake the peppers: Bake them until they are tender. In the last 5 minutes, top it off with shredded cheese and continue to bake until the cheese melts.

Reference the recipe card below for detailed instructions.

Glass meal prep containers with bell peppers stuffed with meat sauce and topped with melted cheese.

Meal Prep Variations

  • If you’re not a fan of bell peppers, you can also use portobello mushrooms or zucchini boats as your vegetable base for the meat sauce.

  • If you want to add more vegetables to the dish, add chopped spinach, or sliced mushrooms to the meat sauce.

  • If you’re a cheese lover, you can also layer ricotta cheese or cottage cheese in between the meat sauce when stuffing your pepper

Stuffed lasagna peppers

Stuffed Lasagna Peppers

Baked Lasagna Stuffed Peppers filled with savory meat sauce and topped with gooey melted cheese!
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Prep Time 5 minutes
Cook Time 25 minutes
Course dinner, Main Course
Cuisine American, Italian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan
  • baking dish
  • oven

Ingredients
  

  • 8 oz ground beef
  • 1/4 cup red onions (diced)
  • 1 cup marinara sauce
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 2 red bell peppers
  • 1 tablespoon olive oil
  • 1/2 cup shredded mozzarella cheese

Instructions
 

  • Preheat the oven to 400F. Add olive oil to a saute pan on medium-high heat. Saute the onions until they soften (about 2 to 3 minutes). Next, add the ground beef and seasonings and saute until it is fully cooked and golden brown (about 5 to 6 minutes). Then, add the marinara sauce and stir it all together.
  • Cut the bell peppers in half and remove the ribs and seeds. Stuff each bell pepper half with the marinara meat sauce. Place the stuffed peppers on a sheet pan and bake in the oven for 20 minutes.
  • In the last 5 minutes, remove the peppers from the oven and top it off with shredded cheese. Place it back in the oven for another 5 minutes until the cheese melts.

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Frequently Asked Questions

How long to bake the bell peppers?

For this recipe, we baked it for 20 minutes because we like our peppers to still have a crunch. And if you are making this in advance for your weekly meal prep, the bell peppers will continue to get tender when you reheat them in the microwave. However, if you really like tender roasted peppers, you can pre-bake them for 20 minutes before you fill them with meat sauce.

Are these Stuffed Lasagna Peppers Keto Friendly?

Yes, just be sure the marinara sauce you get is lower in sugar. 

Can you freeze lasagna stuffed peppers?

Yes, they are freezer friendly. Just wrap them individually and store them in a freezer bag for up to 3 months for the best quality.

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Spaghetti Squash with Sausage and Peppers

sausage squash

This Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe is a delightful combination of flavors, budget-friendly ingredients, and simplicity. Whether you’re a seasoned home cook or just starting your culinary journey, this recipe ensures that anyone can create a delicious and satisfying meal without breaking the bank. So, roll up your sleeves, gather your ingredients, and get ready to enjoy a tasty, budget-friendly feast!

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Round bowl with spaghetti squash, sausage, and bell peppers.

Why this Recipe is Budget Friendly

Let me tell you why this Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe is not only delicious but also budget-friendly! Whether you’re a student, a family on a budget, or simply looking to make economical meal choices, this Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe provides a wallet-friendly option that doesn’t compromise on taste or nutrition. 

Spaghetti Squash: Spaghetti squash is often more affordable compared to other types of winter squash. It’s a great alternative to traditional pasta, offering a low-cost, nutrient-rich base for your meal.

Beef Sausage: While beef sausage can vary in price depending on the quality and brand, it is generally a more budget-friendly option compared to other cuts of meat. You can often find economical packages of beef sausage at your local grocery store, making it an accessible protein source for your meal.

Red Bell Peppers: Red bell peppers are usually reasonably priced, especially when they are in season. They are versatile vegetables that add flavor, color, and nutrients to your dish without breaking the bank.

Simple Seasonings: This recipe calls for basic seasonings like garlic powder and salt, which are affordable pantry staples found in most kitchens. These simple ingredients add flavor and depth to the dish without requiring additional expensive spices or herbs.

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Here’s What You’ll Need for Sausage and Spaghetti Squash

Let’s dive into the incredible ingredients that make this Spaghetti Squash with Beef Sausage and Red Bell Peppers recipe a true taste sensation!

  • Spaghetti Squash: This unique winter squash variety is a low-carb alternative to traditional pasta. When cooked, its flesh transforms into tender strands resembling spaghetti noodles. The mild and slightly nutty flavor of spaghetti squash provides a delightful base for the other ingredients to shine.

  • Beef Sausage: Made from ground beef combined with a delicious blend of spices, beef sausage adds a hearty and savory element to this dish. Its rich flavor and tender texture create a satisfying contrast with the spaghetti squash. You can use pre-cooked beef sausage links or remove the casings and crumble raw sausage for browning.

  • Red Bell Peppers: Bursting with vibrant color and sweet flavor, red bell peppers are the perfect partner for this dish. They add a refreshing crunch and a subtle touch of sweetness, balancing the richness of the beef sausage. Not only do they elevate the taste, but they also bring a pop of visual appeal to the meal.

These three key ingredients come together to create a harmonious flavor profile that’s both satisfying and nutritious. The spaghetti squash provides a lighter, low-carb base, while the beef sausage adds robustness and protein. The red bell peppers contribute freshness and a hint of natural sweetness, resulting in a well-balanced and delicious combination.

Round bowl with spaghetti squash, sausage, and bell peppers.

Easy Steps to Make Oven Baked Spaghetti Squash

  1. Pre-heat the oven to 400F.

  2. Then, cut the spaghetti squash in half and remove the seeds. Coat the flesh with olive oil and place it on a sheet pan. Roast the spaghetti squash until it becomes tender and easily strands into those delightful “noodles.”

  3. While that is happening, sauté the vibrant red bell peppers to bring out their natural sweetness and add a touch of freshness to the dish.

  4. Next, cook the beef sausage in a skillet until it’s browned.

  5. Combine it all together, sprinkle with a pinch of garlic powder and a dash of salt, and voila! You’ve got yourself a mouthwatering masterpiece.

Reference the recipe card below for detailed instructions.

Glass meal prep container with spaghetti squash, sausage, and bell peppers.

Meal Prep Tips for Sausage Spaghetti Squash

  • What I absolutely adore about this recipe is its versatility. Not only does it make for an incredible meal prep option, but it also leaves you with delightful leftovers that you can enjoy in various ways. Slice up the leftover beef sausage and use it as a pizza topping for a savory twist. You can also mix it into a frittata or scramble it with eggs for a protein-packed breakfast. The possibilities are endless! 

  • Storage: Store in an airtight container in the refrigerator for up to 3 to 4 days for the best quality.

  • To reheat, you can either use the microwave or reheat it on the stovetop. If using the microwave, place a portion in a microwave-safe dish, cover it with a microwave-safe lid or plastic wrap, and heat in 1-minute increments until it’s heated through. If reheating on the stovetop, warm it in a skillet over medium heat, stirring occasionally until it’s thoroughly heated.

Glass meal prep containers with spaghetti squash, sausage, and bell peppers.

sausage squash

Spaghetti Squash with Sausage and Peppers

Spaghetti Squash with Beef Sausage and Red Bell Peppers is a wallet-friendly option that does not compromise on tate or nutrition.
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Prep Time 5 minutes
Cook Time 45 minutes
Course dinner
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • saute pan
  • spatula
  • sheet pan
  • oven

Ingredients
  

Spaghetti Squash Bake

  • 1/2 small spaghetti squash (8 inches in length)
  • 1 tablespoon olive oil

Sausage and Bell Peppers

  • 6 oz pre-cooked beef sausage (sliced)
  • 1 red bell pepper (diced)
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions
 

Spaghetti Squash Bake

  • Pre-heat the oven to 400F. Carefully slice the spaghetti squash in half. Scoop out the seeds with a spoon. Place the squash, flesh side up, on a sheet pan. Coat with olive oil and bake in the oven for 40 minutes.
  • Once the squash is cooked, let it cool before shredding the squash flesh with a fork.

Sausage and Peppers

  • Slice the sausage into rounds and cut the peppers into one-inch cubes.
  • Add oil to a saute pan on medium-high heat and saute the bell peppers until they soften. Next, add the sausage and continue to stir for another 3 to 4 minutes until sausage is golden brown.
  • Finally, mix in the cooked squash and season with garlic powder and salt.

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Frequently Asked Questions

Can I use a different type of sausage?

Absolutely! While beef sausage pairs wonderfully with the flavors in this recipe, you can experiment with other types of sausage such as turkey sausage, chicken sausage, or even vegetarian sausage if you prefer.

How do I choose a ripe spaghetti squash?

Look for spaghetti squash that feels firm and heavy for its size. The skin should be smooth and free of soft spots or blemishes. A ripe spaghetti squash will have a bright yellow color.

Can I substitute the red bell peppers with other vegetables?

Certainly! If you’re not a fan of red bell peppers or prefer different vegetables, feel free to get creative. You can substitute them with zucchini, mushrooms, cherry tomatoes, or any other veggies you enjoy.

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One-Pot Chicken Marinara with Kale and Sweet Potato

chicken marinara

This easy one-pot dish is simply made with chicken stewed in marinara sauce and paired with sweet potatoes and kale. This is a hearty and chunky chicken recipe that is sure to warm you up on a cold night and only takes a few simple steps. One-pot chicken recipes are generally straightforward and require minimal cooking skills. They are suitable for beginners or those who are less confident in the kitchen. Even if you’re not an experienced cook, you can still create a tasty and satisfying meal with a one-pot recipe.

One-pot chicken recipes are perfect for meal prep as they’re easy on the cook and the clean up. One-pot recipes also build complex and deep flavors, incorporating a variety of ingredients including proteins, vegetables, and grains, all cooked together. This makes it easier to create well-balanced meals with a good mix of nutrients and flavors. You can experiment with different combinations and customize the recipe to suit your dietary preferences.

Meal prep tips for One-Pot Chicken Marinara

  • Chicken: We used chicken breast to keep it lean, however, if you prefer dark meat, feel free to use boneless skinless chicken thighs.

  • Sweet Potatoes: We used sweet potatoes, however, if you want to use regular potatoes, try them with red baby potaotes to cut your down your prep.

  • Vegetables: We paired it with baby kale for extra veggies and nutrients, however, you can use other vegetables such as bell peppers, baby carrots, or even spinach.

  • Marinara Sauce: If you don’t have marinara sauce, you can substitute with tomato sauce and just add some italian seasoning.
chicken marinara

One Pot Chicken Marinara with Kale & Sweet Potato

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Prep Time 5 minutes
Cook Time 30 minutes

Course dinner, Main Course
Cuisine American, Italian

Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • soup pot

Ingredients

  

  • 12 oz chicken breast
  • 1 each sweet potato
  • 1/4 cup red onions (diced)
  • 2 cups marinara sauce
  • 4 cups baby kale
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp olive oil
  • 1/2 cup water

Instructions

 

  • Cut the chicken breasts into 1 inch cubes
  • Wash and peel the sweet potato and cut in 1 inch cubes
  • Add oil to a soup pot on medium high heat and saute red onions until they soften
  • Next, add the chicken breasts and saute for about 3 to 5 minutes until it is golden brown
  • Then, add the marinara sauce and water in the pot and mix well
  • Add the sweet potato and bring the liquid to a boil. After it is boiling, lower the heat to low medium and cover the pot with a lid. Simmer for abot 20 minutes until the chicken fully cooks to an internal temperature of 165F
  • Finally, remove the lid and stir in the baby kale until it wilts
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Easy Stuffed Poblano Peppers

stuffed poblano pepper

Easy, baked southwest stuffed pepper recipe with ground beef. Bold, savory flavors are served on top of a bright and colorful cilantro sweet potato and cauliflower rice.

stuffed poblano pepper

Southwest Stuffed Poblano Peppers

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Prep Time 5 minutes
Cook Time 20 minutes

Course dinner, Main Course
Cuisine American, Latin, Mexican, Southwest

Servings 2

Equipment

  • knife
  • cutting board
  • sheet pan
  • saute pan

Ingredients

  

  • 2 each poblano peppers (cut in half, seeds removed)
  • 12 oz lean ground beef
  • 1/4 cup red onions (diced)
  • 8 oz fire roasted diced tomatoes (drained)
  • 4 oz diced green chiles (drained)
  • 1/4 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 3 cups sweet potato and cauliflower rice (recommend Green Giant's brand)
  • 1/4 cup cherry tomatoes (sliced)
  • 1/4 cup cilantro (chopped)

Instructions

 

  • Pre-heat the oven to 350F
  • Arrange the poblano peppers in a single layer on a sheet pan and bake for 10-15 minutes
  • Meanwhile, add oil to a pan on medium high heat and saute the onions until they soften
  • Next, add the ground beef and season with chili powder, cumin, garlic powder, and salt. Continue to saute for about 5 to 8 minutes until the meat is browned and cooked through
  • Then, stir in the roasted diced tomatoes and diced green chilies
  • Heat the sweet potato and cauliflower rice in the microwave according to the packaged instructions
  • Once the peppers have cooked from the oven, let them cool for a few minutes and carefully spoon in the ground beef mixture into each pepper half
  • Serve the stuffed peppers on top of the sweet potato and cauliflower rice
  • Garnish with fresh diced tomatoes and chopped cilantro

Notes

Note: Feel free to add additional toppings such as shredded cheese, guacamole, or sour cream. You can also add beans, corn, or other veggies to your ground beef mixture. 
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Creamy Cauliflower Mashed “Potatoes” with Roasted Pistachios

mashed cauliflower

This cauliflower mashed “potatoes” is so much creamier than you can ever imagine. It is filled with such great flavor and serves as a great low-carb alternative to your classic mashed potatoes.

Ease of Making: Easy

This would make a perfect side dish for any cold winter feast and will be a great addition to Thanksgiving entrees. 

If you’re looking for an easy side dish to prep for the holidays, try this dish. No need for peeling and cooks in less time than your classic mashed potatoes.

How to Cook Cauliflower Mashed “Potatoes”

  1. Start with steaming your cauliflower florets.
  2. Meanwhile, saute the garlic.
  3. After the cauliflower florets have gotten tender, add the garlic and florets into a blender.
  4. Season with salt and blend until smooth.
  5. Place the cauliflower in a heated pot and mix in the butter, sour cream, and parmesan cheese
  6. Top it off with fresh chives and roasted pistachios

Meal prep tips for Mashed Cauliflower

Does cauliflower really taste like mashed potatoes?

While the texture may be close, they will not exactly taste the same. Cauliflower will naturally be blander because of the water content. Try roasting the cauliflower instead of steaming for a firmer mash. Roasting it will also give it a sweeter and nuttier flavor. We also added the same herbs that we normally would add to mashed potatoes such as chives.

How to make mashed cauliflower creamy?

Mix in cheese, butter, sour cream, and milk to make it rich and smooth.

What can you eat with Mashed Cauliflower?

It is a great side dish to accompany any roasted or pan-fried protein such as tender roasted beef, pork chops, or roasted chicken.

mashed cauliflower

Creamy Mashed Cauliflower “Potatoes” with Roasted Pistachios

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Prep Time 5 minutes
Cook Time 20 minutes

Course Side Dish
Cuisine American

Servings 6

Equipment

  • boiling pot
  • steamer
  • immersion blender or food processor

Ingredients

  

  • 8 cups cauliflower florets
  • 1/4 cup unsalted butter
  • 1/4 cup sour cream
  • 1/4 cup parmesan cheese
  • 6 each garlic cloves (peeled)
  • 1/2 cup roasted pistachios (shelled)
  • 2 tbsp chives (chopped)
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions

 

  • Boil water in a large pot. Place the cauliflower in the steamer and place it over the large pot. Steam for 15 minutes until the cauliflower is tender
  • Next, add olive oil to a medium pot and saute the garlic for about a minute until it is toasted
  • Add the cauliflower, garlic, and salt in a food processor and blend until smooth
  • Scoop the cauliflower into another heated medium sized pot and stir in the sour cream, butter, and parmesan cheese. Add salt to taste
  • Top it off with freshly chopped chives and roasted pisatchios

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How to Make Easy and Healthy Pan-Fried Pork Chops

Crispy golden brown pork chops ready in less than 10 minutes! These easy pan-fried pork chops come together quickly, are bursting with flavor, low carb, and make for a perfect weeknight dinner.

Ease of Making: Medium

This pork chop recipe is prepared on the stovetop and uses thinly sliced boneless cuts that sear in a hot skillet with a beautiful golden-brown crust. It’s served on top of garlic mashed rutabaga mixed with spinach, a combo superfood side dish that is also a great low carb option to use instead of potatoes.

Pork often gets a bad rap for being unhealthy, but choosing the right cut provides some health benefits. Some cuts can be high in cholesterol, saturated fat, and calories, but if you’re looking for a healthy option, always choose lean cuts such as tenderloin, loin chops, and sirloin roast. 

Lean cuts of pork are high in protein, low in fat, and have more B-Vitamins than other types of meats. B-vitamins that contribute to boosting energy by helping with metabolism and energy production. Pork also delivers iron that helps carry oxygen and potassium that helps regulate blood pressure. It provides all these essential nutrients, while still being about lean as chicken.

How to Cook Pan-Fried Pork Chops

  • Keep the seasoning simple and season both sides
  • Heat a saute pan over medium-high heat
  • Add oil and add the chops
  • Sear on each side for 3 to 5 minutes
  • Cook until it reaches an internal temperature of 145F
  • Set it aside for a few minutes before slicing the pork

Meal prep tips for Pan-Fried Pork Chops with Mashed Rutabaga and Spinach

Pan-frying is a quick and easy cooking method to get the maximum flavor on proteins and sear in the juices. 

Pork chops are known for being classic comfort food, less expensive and fatty than beef, and relatively easy to prepare. However, lean cuts can often be tough due to its lower fat content. Therefore, using the right cooking technique is key.

Marinating your protein overnight can help tenderize lean cuts just like these pork chops and actually help speed up the cooking process.

Add oil to a hot pan (medium high heat). Prior to placing the pork chops in the pan, use paper towels to wipe off any excess marinade. This will help get a good golden brown sear and avoid it from steaming in the pan.

Add the pork chops to the pan and let them cook and sizzle. Cook on the first side for 3 minutes before flipping it over. You want the meat done and cooked all the way through, but because they are so thin, it should be quickly cooked. 

Pair them with a comforting side dish just like the garlic mashed rutabagas and spinach medley or check out our:

Pork chop side dishes:

Pan-Fried Pork Chops with Mashed Rutabaga and Spinach Recipe

Crispy golden brown pork chops ready in less than 10 minutes! These easy pan-fried pork chops come together quickly, are bursting with flavor, low carb, and make for a perfect weeknight dinner.

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Course Main Course
Cuisine American

Servings 2

Ingredients

  

Pork Chop and Marinade

  • 4 each small boneless pork chops (thinly sliced about 3 to 4 oz each)
  • 2 tbsp balsamic vinegar
  • 1 tbsp dijon mustard
  • 2 tbsp soy sauce
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp pepper

Rutabaga and seasonings

  • 1 each small rutabaga
  • 2 cups baby spinach
  • 2 each garlic cloves
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp olive oil note: can use butter for more flavor

Instructions

 

Pre-Cook (Mise en Place):

  • Gather your equipment: cutting board, knife, large saucepan, skillet, tongs, fork/potato masher
  • Marinate the pork chops with the seasonings. Preferably overnight, but at least 30 minutes prior to cooking
  • Peel the rutabaga and cut into chunks. Peel the garlic

Cooking Method:

  • Place the rutabaga in a saucepan with water and 1 tsp of salt. Bring the water to a boil. Once it reaches a boil, reduce the heat to low medium and let it simmer for 25-30 minutes until it is fork tender.
  • Meanwhile, add oil to a pan on medium high heat and sear the pork chops on each side for about 3 to 5 minutes until it is fully cooked and reaches an internal temperature of 145F
  • Once the rutabaga cooks, drain it completely. Add the olive oil and seasonings and mash with a fork. Once it is mashed, mix in the spinach
  • Serve the pork chops on top of the mashed rutabaga. Eat and enjoy!

Video

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Meal Prep Salmon With Butternut Squash Noodles

This meal prep Baked Salmon with Parmesan Butternut Squash Noodles is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes.

Easy of Making: Easy

When it comes to eating healthy, it’s all about including a balance of proteins, veggies, smart carbs, and healthy fats. This meal delivers a powerhouse of nutrients that will help you meet your health goals.

Salmon is a great source of protein that will help you keep full longer. It is also rich in healthy fats such as Omega-3 Fatty acids which may promote weight loss and decrease belly fat. Salmon is also high in B Vitamins which is important in helping the food you eat into energy, creating and repairing DNA, and reducing inflammation that can lead to heart disease. It is also tasty, versatile, and widely available. 

This baked salmon is paired with a superfood medley of butternut squash spirals, cherry tomatoes, and arugula. Butternut squash is a low calorie, low carb, a sweet, and nutty ingredient that makes a great addition to many savory recipes and is packed with vitamins, minerals, fiber, and antioxidants. Antioxidants help prevent cellular damage and reduce inflammation which may reduce your risk of several chronic diseases. 

To add flavor and pack it with even more nutrients, we mixed it in with arugula that has a distinctive peppery flavor and a great source of calcium and folate. The addition of tart flavors from the cherry tomatoes pair well with the savory and nutty flavors of this recipe.

So not only is this recipe tasty, but it is also packed with nutrients to help you meet a healthy and balanced diet.

Meal Prep Tips for Baked Salmon with Parmesan Butternut Squash Noodles:

How to pick the right salmon:

There are several types of salmon, such as pink salmon, red salmon, and Atlantic salmon. Any of these types can taste delicious in the oven. 

You do however want to make sure you choose a filet with firm flesh when you are buying at the store. When you gently press the fillet with your finger, it should spring back. You also want to avoid any fish that are dark around the edges or brown/yellow discoloration. And be sure to smell the fish. It should smell like saltwater or the sea smell and not have a strong fishy smell.

Baking salmon delivers soft, juicy, and tender salmon on the inside with crispy edges. 

The key to evenly cooking the fish is to let it sit on the counter for a few minutes until it comes to room temperature, otherwise, other parts of the fish might overcook while the other parts are still raw.

How to use frozen salmon:

If you are using frozen fish, be sure to let it defrost in the refrigerator overnight and also allow it to come to room temperature before baking.

The great thing about salmon is that you don’t need a lot of seasonings to make it taste good. However, you don’t want to add salt too early, otherwise, it will draw out the moisture if left for an extended period of time. For best results, salt the salmon right before you place it in the oven to cook.

Fish cooks fairly quickly, however, cook time will vary depending on the thickness. The thickest part of the salmon should look opaque and the layers within the salmon should flake apart easily.

Baked Salmon with Parmesan Butternut Squash Noodles

This Baked Salmon with Parmesan Butternut Squash Noodles is easy and simply perfect for a light and refreshing weekday lunch. It’s a great low carb meal with minimal ingredients that you can make in less than 20 minutes.

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Prep Time 5 minutes
Cook Time 15 minutes

Course Main Course
Cuisine American, Italian

Servings 2

Ingredients

  

Salmon

  • 12 oz salmon
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp red chili pepper flakes
  • 1 tbsp olive oil

Squash Noodles

  • 10 oz butternut squash noodles
  • 1 cup cherry tomatoes
  • 2 cups arugula
  • 1 tsp minced garlic
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tbsp olive oil
  • 1/4 cup shredded parmesan cheese (optional)

Instructions

 

Pre-Cook (Mise En Place):

  • Gather your equipment: cutting board, knife, sheet pan, parchment paper, skillet, tongs
  • Pre-heat oven to 400F
  • Mince garlic, slice cherry tomatoes in half
  • Marinate the salmon with the seasonings and olive oil. Place on sheet pan lined with parchment paper

Cooking Method:

  • Place salmon in the oven and bake it for 10-15 minutes
  • Add olive oil to a skillet on medium high heat. Saute the garlic and butternut squash noodles for 3 to 5 minutes. Add seasonings and continue to stir until butternut squash is tender
  • Add fresh tomatoes and arugula
  • Top off the noodles with shredded parmesan cheese
  • Serve the salmon on top of the noodles. Eat and enjoy!

Video

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Easy Caribbean Chicken And Rice In The Oven

Oven-baked chicken and rice was a staple growing up in my household. I mean who doesn’t love baked chicken? My parents would whip up mouthwatering baked chicken thighs seasoned in a tasty rub served on top of fluffy soft rice. 

Ease of Making: Medium

This chicken and rice recipe adds an island flair using Caribbean spices such as allspice and cayenne pepper. It is served on top of turmeric-infused rice pilaf with sautéed aromatics such as onions, bell peppers, and minced garlic. 

And my favorite part of the dish is pairing it with diced pineapple. The sweet and tart flavors of the pineapple pair well the savory and spicy flavors of the Caribbean species. 

This is definitely a dish that is vibrant and full of flavor and a great twist on chicken and rice. 

Meal Prep Tips for Caribbean Chicken and Rice Recipe

Many recipes normally start with searing chicken on the stovetop and rendering out the fat to get it crispy and golden brown.

For this recipe, there is no need for that extra step because the seasoned chicken will roast in a hot oven and the oven will do all the work. 

If you want to keep it low fat, remove the skin or you can use boneless chicken breasts or boneless chicken thighs instead of chicken thighs in this recipe. Just be sure to reduce the amount of time you cook the chicken by about 10-15 minutes. Use a thermometer to make sure that the chicken has cooked to an internal temperature of 165F,

What rice should I use?

Long grained white rice is what you normally would use for rice pilaf, but you can also swap it out for brown rice or barley which are great whole grain options. If you want to keep it low carb, then use cauliflower rice as an option.

Caribbean Chicken with Turmeric Rice Pilaf

This recipe adds an island flair using Caribbean spices such as allspice and cayenne pepper. It is served on top of turmeric-infused rice pilaf with sauteed aromatics such as onions, bell peppers, and minced garlic.

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Prep Time 5 minutes
Cook Time 50 minutes

Course Main Course
Cuisine Caribbean

Servings 4

Equipment

  • knife
  • cutting board
  • roasting rack
  • sauce pan
  • spatula

Ingredients

  

Chicken

  • 1 cup pineapple chunks (can use fresh, frozen, or canned)
  • 4 each leg quarters
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp ground all spice
  • 1/4 tsp nutmeg
  • 1/8 tsp cayenne pepper
  • 1 tsp brown sugar
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp olive oil

Rice Pilaf

  • 1 cup uncooked long-grained rice (for low carb option: use 4 cups of cauliflower rice)
  • 2 cups water (omit if using cauliflower rice)
  • 1/2 cup white onions (diced)
  • 2 each garlic cloves (minced)
  • 1/4 cup red bell pepper (diced)
  • 1/4 cup green onions (chopped)
  • 1/4 tsp turmeric
  • 1/4 tsp garlic powder
  • 1/2 tsp salt
  • 1 tbsp olive oil

Instructions

 

  • Pre-heat oven to 400F. Marinate the chicken with the seasonings and coat with olive oil
  • Place the chicken in the oven for 35-45 minutes. Cook until it reaches an internal temperature of 165F.
  • Meanwhile, prepare the rice pilaf. Add oil to a saucepan on medium-high heat.
  • Add the onions to the pot and saute until it softens and turns translucent, then add the garlic, bell peppers.
  • Next, add the rice and seasonings. Mix well until the rice is toasted and fully coated with the seasonings. Then add the green onions.
  • Pour in the water and bring it to a boil. Once it reaches a rolling boil, reduce the leat to low heat and let it simmer. Cover the pot with a lid and let it cook for 15-20 minutes until the rice is tender. (Note: If you are using cauliflower rice, omit the water. Just saute the cauliflower rice on medium high heat for about 5 to 7 minutes until it is cooked and tender)
  • Once the rice is cooked, fluff it with a fork.
  • Serve the chicken with the rice pilaf. Top it off with fresh pineapple. Eat and enjoy!

Video

Easy Caribbean Chicken with Turmeric Rice Pilaf. This dish hits all the right spots with notes of sweet and savory flavors, coupled with a delicious rice side.

Notes

Note: After the chicken cooks, you can split the recipe in half and shred half of the chicken meat, and use it as your protein for a lunch salad or in a sandwich.

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