Seafood Salad
Category: Dairy Free
Sautéed Ground Beef with Kale & Squash Rice Bowl
Sautéed Ground Beef with Kale & Squash Rice Bowl
Ingredients
- 1.5 lbs lean ground beef
- 4 cups cooked rice
- 11 oz chopped kale
- 10 oz butternut squash spirals
- 1 small carrot
- 2 tbsp concentrated balsamic vinegar
- 1 tbsp olive oil
- 1/2 cup diced red onion
- 1 tsp garlic powder
- 1 tsp salt
- 1 tsp pepper
Instructions
Pre-Cook (Mise En Place):
- Gather your equipment: medium saucepan, sauté pan, knife, cutting board, spatula
- Boil the rice according to packaged instructions
- Dice the red onions, chop the kale, chop the squash spirals, grate the carrot
- Preheat the sauté pan on medium high heat
Cooking Method:
- Coat the sauté pan with olive oil. Add the red onions and sauté until they soften and turn translucent
- Add the ground beef and break into smaller pieces. Season with garlic powder, salt, and pepper. Continue stirring until the meat finishes browning. Add the concentrated balsamic vinegar and mix well
- Then add the kale, squash, and carrots
- When the rice finishes cooking, add the rice and stir well. Season with additional salt and pepper as needed
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
Sheet Pan Chicken Stir Fry
Enjoy this convenient and delicious one pan chicken stir fry that is packed with the flavors of a classic stir fry but can be whipped up at home in no time. This recipe simplifies the traditional stir fry method by cutting out the wok and wok techniques with a short set of steps. The sheet pan technique not only minimizes the cleanup but also allows for even cooking, ensuring that every bite is bursting with savory goodness.
Mix the sauce in a bowl and prepare all of the vegetables and chicken by cutting them into bite size chunks. When all of that is prepared, place the cut veggies and chicken as a single layer on a sheet pan, preferably with higher sides. Afterwards, pour the sauce over the veggies and chicken evenly. Slide the pan in the oven and come back in 20 minutes to a flavorful, colorful meal that is sure to spice up your meal routine.
This is a great dish for busy meal preppers because it’s fast, simple and brings a lot of nutrition with the flavor. It’s a good mix of veggies and a lean protein and if you’re not a big fan of the veggies, you can easily mix and match them. It’s one pan, a bowl, and a knife and you’re done so cleaning up is super easy. Lastly, stir fry chicken and veggies stores and reheats exceptionally well.
Sheet Pan Chicken Stir Fry
Equipment
- knife
- cutting board
- mixing bowl
- sheet pan
- oven
Ingredients
- 12 oz boneless chicken thighs
- 1 each yellow bell pepper (sliced)
- 1 cup baby carrots
- 2 cups snow peas
Marinade
- 1 tbsp ginger (minced)
- 1 tbsp garlic (minced)
- 2 tbsp soy sauce
- 1 tbsp honey
- 1 tbsp rice wine vinegar
- 1 tbsp sesame oil
Instructions
- Pre-heat the oven to 400F. In a mixing bowl mix together the marinade until well blended.
- Cut the chicken into small one inch chunks
- Assemble the chicken and vegetables on a sheet pan. Pour the marinade over the chicken and veggies and mix it all together
- Bake in the oven for about 20 minutes until the chicken cooks through to an internal temperature of 165F
Cocktail Shrimp Ceviche Salad
Cocktail Shrimp Ceviche Salad
Equipment
- knife
- cutting board
- mixing bowl
Ingredients
- 12 oz pre-cooked frozen shrimp (defrosted)
- 1/4 cup red onion (diced)
- 1 each roma tomato (diced)
- 1/4 cup cilantro (chopped)
- 1 each lime (sliced)
- 4 cups spring mix
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Defrost frozen shrimp according to the packaged instructions
- Place the shrimp in a mixing bowl
- Stir in the following ingredients: red onion, tomato, cilantro, lime juice
- Mix well and season to taste with salt and pepper
- Optional: Serve on top of spring mix or in a lettuce wrap
Asian Salmon Salad
Asian salmon salad is a take on tuna salad over a bed of fresh greens topped with corn, edamame, and cherry tomatoes with sesame ginger vinaigrette drizzled over top. This super simple no cook meal prep recipe is a favorite for lunches. The fresh vegetables balance out the salmon, mayonnaise, and red onion which packs a flavorful punch that is sure to be unique in your meal routine. This is a perfect summer time meal that can be eaten chilled or at room temp and takes no time to prepare when meal prepping or at lunch when you’re eating.
This is a perfect recipe for anyone that loves tuna or chicken salad and is looking for a new twist on it. The salty, buttery flavor of the salmon pairs perfectly with the sesame ginger vinaigrette for a light meal that fills you up quickly. It’s also a great source of protein and a way to sneak greens into your meals if you’re not a fan of the flavor of green vegetables.
Asian Salmon Salad
Equipment
- knife
- cutting board
- spatula
- mixing bowl
Ingredients
- 6 oz packaged pre-cooked salmon
- 2 tbsp mayonnaise
- 1/4 cup diced red onion
- 1/4 cup chopped green onions
- 1/8 tsp salt
- 1/8 tsp pepper
- 1 each lime
- 1 cup corn (frozen or canned)
- 1 cup edamame beans
- 1/2 cup cherry tomatoes
- 4 cups spring mix salad
- 1 oz nori seaweed
- 4 tbsp sesame ginger vinaigrette
Instructions
- Dice the red onion, chop the green onion, slice the lime, defrost corn if frozen
- Remove the salmon from the package and place it in the mixing bowl
- Stir in the following ingredients: mayo, red onion, green onion, and lime juice
- Mix well and season to taste with salt and pepper
- Add the salmon salad on top of the spring mix salad. Top off the salad with corn, edamame, cherry tomatoes, and nori seaweed
- Drizzle the salad with a sesame ginger vinaigrette
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
Seafood Salad
Equipment
Ingredients
Instructions