Sautéed Ground Beef with Kale & Squash Rice Bowl
Category: Stovetop
Turkey and Vegetable Couscous
Turkey and Vegetable Couscous
Ingredients
- 12 oz Lean Ground Turkey
- 2 oz pearled couscous
- 1/4 cup red onions (diced)
- 1 cup butternut squash (diced)
- 2 cups baby kale
- 8 oz mushrooms (sliced)
- 2 tbsp balsamic concentrate
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp pepper
- 1-2 tbsp olive oil
Instructions
- Cook the pearled couscous according to packaged instructions
- Meanwhile, add oil to a pan on medium-high heat and saute the diced onions until they soften and turn translucent (about 2 to 3 minutes)
- Next, add the ground turkey meat and cook until it turns golden brown (about 6 to 7 minutes). Season with garlic powder, salt, and pepper. Then, add the balsamic concentrate. Once all the seasonings have been mixed in, set the turkey meat aside and start the vegetables
- In a separate saute pan, add 1 tbsp of olive oil and saute the mushrooms until they soften. Then, add the butternut squash and cook for 5 to 7 minutes until they turn golden brown and soften
- Then, add the baby kale, couscous, and ground turkey. Mix all the ingredients together so that all items have been stirred all together
Chicken and Vegetable Soup
Chicken and Vegetable Soup
Equipment
- knife
- cutting board
- spatula
- soup pan
Ingredients
- 12 oz chicken breast
- 1/4 cup red onions (diced)
- 2 tbsp green onions (chopped)
- 1/2 cup celery (diced)
- 1/2 cup carrots (diced)
- 2 tbsp garlic (minced)
- 1 cup sliced mushrooms
- 2 cups baby kale
- 1 cup butternut squash (diced)
- 2 cups chicken broth
- 1/2 cup coconut milk
- 1 each bay leaves
- 1/4 tsp dried thyme
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Cut the chicken in one inch chunks
- Add oil to a soup pan on medium high heat and saute the red onions and green onions until they soften
- Next, add the chicken, coconut milk, and broth, and seasonings
- Bring the liquid to a boil. Once it boils, lower the heat to low medium and cover the pot with a lid. Let it simmer for 20 minutes until the chicken it is fork tender and shreds easily
- After the 20 minutes, add the sliced mushrooms, baby kale, and butternut squash
- Simmer for another 10 minutes until the veggies are tender
One Pan Taco Rice
One Pan Taco Rice
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 10 oz lean ground beef
- 10 oz butternut squash (diced)
- 1/4 cup red onions (diced)
- 1/4 cup cherry tomatoes (sliced)
- 1/4 cup cilantro (chopped)
- 8 oz tomato sauce
- 1 cup cooked brown rice
- 1 tbsp olive oil
- 1 tsp salt
- 1 tsp pepper
- 1/4 tsp chili powder
- 1/4 tsp cumin powder
- 1/4 tsp garlic powder
- 1/4 tsp paprika
Instructions
- Cook brown rice according to the packaged instructions
- Pre-heat a saute pan on medium to high heat
- Add olive oil to the heated saute pan and add the ground beef
- Season the ground beef with chili powder, cumin, paprika, garlic powder, salt, and pepper. Brown the meat until it is fully cooked (about 6 to 7 minutes)
- Then, add the tomato sauce. Stir in the butternut squash and let it simmer on low medium heat for about 5 minutes.
- Finally, stir in the rice, cherry tomatoes, and cilantro
Sesame Ginger Turkey Meatballs and Squash Noodles
Sesame Ginger Turkey Meatballs and Squash Noodles
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz pre-cooked turkey meatballs
- 10 oz butternut squash noodles
- 1 each red bell pepper (diced)
- 1 tbsp green onions (chopped)
- 2 tbsp sesame ginger vinaigrette dressing
- 1 tbsp coco aminos (soy sauce)
- 1 tbsp olive oil
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Heat the meatballs according to the packaging instructions (either in boiling water, the microwave, or oven)
- Add olive oil to a saute pan on medium-high heat
- Saute the red bell peppers until they have softened. Then add the squash noodles. Toss the squash noodles around for 3 to 5 minutes
- Season the squash noodles with garlic powder, salt, and pepper
- Remove the noodles from the pan, and use the same pan to add the meatballs
- Add the sesame ginger vinaigrette and soy sauce to the meatballs and mix well. Garnish with the green onions at the end. Serve the meatballs on top of the squash noodles
Southwest Chicken Skillet
Southwest Chicken Skillet
Ingredients
- 12 oz chicken tenderloins
- 1/2 cup white onions
- 1 each bell pepper
- 1 each yellow squash
- 1 each zucchini
- 1/2 cup cherry tomatoes
- 1 cup corn (canned or frozen)
- 2 tsp chili powder
- 2 tsp cumin
- 2 tsp garlic powder
- 1 tsp oregano
- 2 tsp salt
- 2 tsp pepper
- 1-2 tbsp olive oil
Instructions
Pre-Cook (Mise En Place):
- Gather your equipment: skillet/wok, tongs, cutting board, knife
- Slice the onions and bell peppers into thin strips, slice yellow squash and zucchini into half coins, slice cherry tomatoes in half, chop cilantro
- Pre-heat skillet to medium to high heat
Cooking Method:
- In a skillet, add 1 tbsp of olive oil, and saute the white onions until they have softened and appear translucent
- Add the chicken tenderloins and let them cook on each side for about 3 to 5 minutes until the edges turn opaque and white. Add some of the seasoning and stir well.
- Add the rest of the veggies and continue to add the rest of the seasonings. Mix well. Let the mixture cook for another 3 to 5 minutes
- Add the corn, the fresh cherry tomatoes, and cilantro at the very end
Cheesesteak Lettuce Wraps
Cheesesteak Lettuce Wraps
Equipment
- knife
- cutting board
- saute pan
- spatula
Ingredients
- 12 oz thinly sliced beef
- 1 each orange bell pepper (sliced)
- 1/2 each red onions (sliced)
- 2 each sliced cheese (any kind)
- 1/8 tsp oregano
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Instructions
- Preheat the oven to 400 F degrees
- Toss the bell peppers with olive oil, salt and pepper and place in a baking sheet. Roast for 15-20 minutes until tender
- Pre-heat the saute pan to medium to high heat, and add the thinly sliced beef, tossing occassionaly, until browned (5 to 7 minutes). Season with the oregano, garlic powder, paprika, and salt and pepper to preferred taste
- Remove the roasted veggies from the oven and set aside
- Get one romaine lettuce leaf and place the cheese on the bottom. Add the cheesesteak on top, and then layer it with the peppers and onions
Tilapia with Mango Salsa
Tilapia with Mango Salsa
Equipment
- knife
- cutting board
- saute pan
- spatula
Ingredients
- 12 oz tilapia
- 1 each mangos (diced)
- 1/4 each red onions (diced)
- 1/4 cup cilantro (chopped)
- 1/4 cup cherry tomatoes (sliced)
- 1 each lime
- 1 tbsp olive oil
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/8 tsp pepper
Instructions
- Season the tilapia with paprika, garlic powder, salt, and pepper
- In a saute pan add olive oil on medium-high heat and pan-fry the tilapia on each side for 5 to 7 minutes until golden brown.
- In a bowl, mix together the red onion, cherry tomatoes, mango, and cilantro
- Remove the tilapia from the pan and top it off with the mango salsa
Citrus Baked Salmon with Sautéed Spinach
Citrus Baked Salmon with Sautéed Spinach
Ingredients
- 1 lb salmon
- 1/4 tsp paprika
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp olive oil
Spinach
- 8 cups baby spinach
- 1 cup cherry tomatoes (sliced)
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1 tsp olive oil
Mandarin Orange Sauce
- 1 cup mandarin oranges (drained)
- 2 tbsp coco aminos (or soy sauce)
Instructions
Salmon
- Preheat your oven to 400F
- Season the salmon with paprika, garlic powder, onion powder, and salt and pepper covering the whole surface area of the salmon
- Place the salmon on a sheet pan. Drizzle it with half of the olive oil and place it in the oven for 12-15 minutes until it cooks through
Spinach
- While the salmon is cooking, add oil to a saute pan on medium-high heat and saute the spinach until wilted. Season with garlic powder and salt and pepper
- Once the spinach softens, add the cherry tomatoes
- Remove from the pan and set aside in a serving dish
Mandarin Orange Sauce
- Add more oil to the pan and add the mandarin oranges to the saute pan on medium heat and cook until the juices thicken (about 3 to 5 minutes). Season with garlic powder, paprika, and coco aminos. Add salt and pepper to preferred taste
- When the salmon is finished cooking remove it from the oven and place on a serving dish. Serve with the sauteed spinach and top it off withT the mandarin orange sauce
Shrimp with Corn Medley
Shrimp with corn medley is a quick and easy recipe that offers a beautifully balanced flavor from the delicate shrimp to the corn and bell peppers. This meal will fill you up and leave you feeling full for hours while offering high protein and additional nutrients from the veggies. This is a fantastic meal for dinner or meal prep lunches. It reheats well and is unique compared to the usual meal prep recipes that are available.
Shrimp with Corn Medley
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 10 ounces shrimp (peeled and deveined)
- 2 cups corn
- 1 each red bell pepper (diced)
- 1/4 cup red onions (diced)
- 2 tbsp green onions (chopped)
- 1 each lemon
- 1 tbsp olive oil
- 1/4 tsp paprika
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt
Instructions
- Add oil to a saute pan on medium-high heat and saute the onions, green onions, and red bell pepper until they soften
- Season with paprika, onion powder, and garlic powder
- Next, add the green onions, corn, and shrimp and cook for about 3 to 4 minutes until the shrimp fully cooks and turns opaque
- Remove the from the pan and squeeze the lemon juice on top
Sautéed Ground Beef with Kale & Squash Rice Bowl
Ingredients
Instructions
Pre-Cook (Mise En Place):
Cooking Method: