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.
1cuppineapple chunks(can use fresh, frozen, or canned)
4eachleg quarters
1/4tspgarlic powder
1/4tsppaprika
1/4tspground all spice
1/4tsp nutmeg
1/8tspcayenne pepper
1tspbrown sugar
1/2tsp salt
1/2tsppepper
1tbsp olive oil
Rice Pilaf
1cupuncooked long-grained rice(for low carb option: use 4 cups of cauliflower rice)
2cupswater(omit if using cauliflower rice)
1/2cupwhite onions(diced)
2eachgarlic cloves(minced)
1/4cupred bell pepper(diced)
1/4 cupgreen onions(chopped)
1/4tspturmeric
1/4tspgarlic powder
1/2tspsalt
1tbspolive 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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Our Air Fryer Teriyaki Chicken recipe is the perfect mix of a sticky and sweet sauce coupled with deliciously crispy and healthy fried chicken. We use chicken thighs in this air fryer recipe but you could easily adjust to chicken breast or wings if you’d like. Our chicken teriyaki marinade is made up of classic Asian flavors like soy sauce, ginger, garlic, and honey. All of which combine to provide the perfect teriyaki taste for your dish.
Ease of Making: Medium
We’ve paired our teriyaki chicken with one of our favorite sauteed bok choy recipes, that is loaded with minerals and vitamins. Most notably Bok Choy is high in Vitamin C, K and A. This antioxidant rich vegetable may also reduce your risk of heart disease, fights inflammation and has anti-cancer properties.
Another great side dish for teriyaki chicken is our cauliflower fried rice, which is low in carbs but high in flavor. This recipe combines similar flavors and ingredients of the marinade and would go well with any piece of teriyaki chicken you make in the air fryer.
How to Cook Teriyaki Chicken Using an Air Fryer
Teriyaki chicken is easy to conquer in the air fryer. All you have to do is place your marinated chicken in the air fryer and press the chicken setting on your fryer to cook.
How to Prepare Bok Choy
Many of you may be wondering, “what is bok choy?” If you’re not familiar with this cruciferous vegetable, it is in the same vegetable family as some more common veggies like broccoli, cauliflower, brussel sprouts and kale. This group of vegetables is most known for their cancer fighting qualities, low caloric value and high densities of vitamins K, C, E and fiber.
How to Cut Bok Choy
Bok choy may look like a strange cousin to your average head of romaine lettuce but prepping this vegetable isn’t much different.
First, you’ll want to rinse your bok choy
Remove the thick white stems by cutting them off with a knife
Gather your bok choy leaves and cut into 1-inch strips
Meal Prep Tips for Air Fryer Teriyaki Chicken Thighs
Marinate your meat for extra flavor and tenderness. By making your teriyaki marinated chicken ahead, you can have your meat soak up all the sauce for an extended amount of time for extra flavor.
Save some sauce. If you make your meat marinade ahead, save some on the side to brush your chicken with after it has cooked for a sweet and sticky glaze.
Remove the fat from chicken thighs. If you’re looking for a recipe a little lower in fat, try removing the skin from your thigh.
Air Fryer Teriyaki Chicken With Sauteed Bok Choy
Our Air Fryer Teriyaki Chicken is the perfect mix of a sticky and sweet sauce coupled with deliciously crispy and healthy fried chicken. We use chicken thighs in this air fryer recipe but you could easily adjust to chicken breast or wings if you’d like. Our chicken teriyaki marinade is made up of classic asian flavors like soy sauce, ginger, garlic and honey. All of which combine to provide the perfect teriyaki taste for your dish.
Gather your equipment: cutting board, knife, air fryer/oven, skillet/wok
if using oven: pre-heat to 400F
Marinate the chicken with all the seasonings for at least 30 minutes
Cooking Method:
Place the chicken in the air fryer and cook on the chicken setting. (Note: if using the oven, cook for 35-45 minutes until the internal temperature of the chicken reaches 165F)
While the chicken is cooking, add olive oil to a skillet/wok on medium high heat.
Add the green onions and saute until they soften. Then add the bok choy and season with garlic powder, onion powder, and salt. Keep stirring until the bok choy softens. At the end, drizzle with sesame oil and mix well.
Serve the chicken with the bok choy. Eat and enjoy!
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Our Grilled Zesty Cilantro Chicken with Rice and Beans is a modern twist on a classic Mexican favorite, cilantro lime chicken. Using two sauces from one of our favorite Whole 30 condiment companies, Saucy Lips, this easy to make chicken recipe is packed full of nutrients and flavors and comes together in under 30 minutes. Cilantro is commonly combined with chicken for seasoning and in marinades in southwestern, Mexican and Caribbean dishes.
Ease of Making: Medium
Cilantro, also known as coriander, has many health benefits and is great for high blood sugar and type 2 diabetic diets. Although, the seeds, oils and extracts from coriander are so effective at lowering blood sugar that those with diabetes or on diabetes medication should practice caution when using this powerful plant.
Our main protein in this easy cilantro recipe, chicken, is also loaded with nutritional benefits and is more cost effective than most other proteins. Chicken is a lean meat that provides a high amount of protein to help keep bones strong and build muscles. It is also a powerhouse provider of B6, which can help reduce the amount of homocysteine, one of the key components linked to heart attacks. If you’re looking for a heart healthy protein, this is it.
Meal Prep Tips for Grilled Zesty Cilantro Chicken with Rice and Beans
It is healthy to eat rice and beans together because they combine both carbs and proteins while being low in fat. In fact, many people around the world eat this as a tool for survival. While you cannot live off rice and beans for the long term, these dishes do provide a fantastic protein source and 9 amino acids.
How to make black beans and rice:
Heat oil and saute green onions until translucent
Add rice and season, stir until rice is fully coated
Add beans and water
Bring to a boil, then reduce to simmer for 20 minutes until rice is cooked
How many cups are in a can of beans:
Our recipe calls for one cup of beans, your average 15oz can of beans hold 1.75 cups of beans drained. So if you’re looking for extra ways to use your beans, try them in a soup, quesadilla, or on a salad.
Grilled Zesty Cilantro with Rice and Beans
A quick and easy Grilled Cilantro Lime Chicken recipe. The chicken is perfectly grilled on the outside and bursting with juices and flavor from the marinade on the inside.
Marinate the chicken with the sauces and seasonings for at least 30 minutes prior to cooking
Cooking Method:
Heat a grill pan to high heat for about 2 to 3 minutes. Then add the chicken to the pan. Lower the heat to medium high heat. Cook for 5 to 6 minutes on the first side to develop dark grill marks
Then, flip the chicken using tongs to cook the other side for 5 to 6 minutes. Cook until the chicken reaches an internal temperature of 165F
Then, remove the chicken and let it rest before cutting it into bite size pieces
While the chicken is grilling, start cooking the rice by adding oil to a sauce pan on medium high heat. Add the green onions and saute until they soften and turn translucent
Next, add the rice and season with garlic powder and salt. Mix the rice well until it is fully coated with the oil and lightly toasts. Then add the beans
Pour the water and bring it to a boil. Once it comes a boil, cover the pan with a lid and reduce the heat to low heat. Simmer the rice for about 20 minutes until the rice is tender
Once the rice is cooked, fluff it with a fork and mix in fresh cilantro
Serve rice with the chicken and enjoy!
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There are many recipes you can use to prepare salmon, but one that never disappoints is an Asian baked salmon recipe. Our version of this is a baked sesame ginger salmon. The marinated salmon soaks up the flavors of the ginger sesame dressing and it is then baked to perfection in the oven alongside seasoned kale and butternut squash. This quick-and-easy salmon recipe also only uses one pan, which may be an even better benefit than the high sources of fiber and healthy fats you’ll find throughout this dish. We’ll take our Omega-3s with a clean kitchen any day.
Ease of Making: Easy
All jokes aside, there truly are countless nutritional benefits to this meal. Salmon is packed with omega-3s, protein, B vitamins, potassium and more. It has also been known to reduce your risk of cancer, heart disease, joint problems and other medical issues or conditions.
Then we have our kale and butternut squash, each nutrient dense on their own. Kale is known as one of the healthiest and nutritious foods on the planet, due to its low calorie content and high volume of vitamins and antioxidants. Kale has been linked to protection against diabetes, cancer, and heart disease and benefits digestion, skin, hair, eyes and more.
Butternut squash didn’t want kale and salmon to have all the fun when it comes to benefiting your health, this winter vegetable is a great source of fiber, vitamins (A,C, B, E), calcium, magnesium and zinc
How to Cook Salmon
Salmon can be cooked in a multitude of ways; oven, stovetop, air fryer, broiled, etc. Each recipe may call for a different variation of cooking method. However, no matter the cooking method here’s a guide for getting your ideal doneness on the inside of the fish.
Salmon Temperature Guide
Cook
Internal Temperature
Rare
120℉
Medium Rare
125℉
Medium
130℉
Medium Well
135℉
Well Done
140℉
Please note that the USDA recommends that salmon reaches an internal temperature of 145F to ensure food safety (measured with a cooking thermometer in the thickest part of the filet). Consuming salmon that does not reach the internal temperature of 145F can increase the risk of being exposed to foodborne illness.
Broiling is one of the healthiest ways to cook salmon, unlike some other fish, salmon’s natural oils prevent the fish from drying out when cooked this way. This cooking method also doesn’t require the addition of any fats like oil.
Do you rinse salmon before cooking?
Depending on the freshness of your fish you may want to rinse it and pat dry. Fresh or hardly aged salmon is fine without a rinse.
Do you season salmon before cooking?
Yes, but you want to season immediately before baking as salt can start to break down the proteins and draw out the moisture in salmon if it sits too long.
Butternut Squash and Kale FAQ
How long to cook?
Cooking Time for Butternut Squash at 400F
Cut
Time
Butternut squash halved
50-60 minutes
Butternut squash cubed
35-45 minutes
Butternut squash diced
15-20 minutes
Can you eat butternut squash without cooking it?
Yes, butternut squash can be consumed raw. Many people find that they like putting it in salads or smoothies. However, butternut squash contains a lot of beta-carotene which is easier to absorb once heated.
Do I need to peel butternut squash before roasting?
Depending on the recipe you may not need to peel the butternut squash before roasting. This recipe calls for dicing the squash in small portions so that it can cook at the same pace as the salmon and kale, so it will need to be peeled.
How long does cooked butternut squash last?
Cooked squash can last 3-4 days in the refrigerator and up to 3-4 months in the freezer for best quality.
How long does fresh butternut squash last?
A whole butternut squash with the skin still on should be kept outside of the refrigerator and can last an entire month in the right conditions.
What is kale good for?
Besides this recipe, kale makes a perfect addition to salads, smoothies, omelets, breakfast scrambles and more.
How many calories are in kale?
There are 8 calories in one cup of chopped raw kale, and 33 calories in one cup of cooked kale.
How much protein in kale?
There are 0.7 grams of protein in one cup of chopped raw kale, and 2.5 grams in one cup of cooked kale.
How to tell if kale is bad?
As kale ages you will notice the leaves start to wilt and turn brown. If the decomposition goes further, your kale will turn into a liquid brown mush and likely start to leak out it’s bag.
Meal prep tips for Baked Sesame Ginger Salmon
Switch up your sides – if there are just too many nutrient-dense ingredients in this recipe for you, try switching up the sides. Rice and broccoli would make perfect pairs with this salmon.
Broil it – If you like your salmon to have a nice crisp outer layer, try broiling it for the last five minutes of the baking process.
Baked Sesame Ginger Salmon with Kale & Butternut Squash
An easy, heart-healthy recipe featuring omega 3 rich salmon, alongside butternut squash and kale
if needed: dice butternut squash into small pieces
line sheet pan with parchment paper
Cooking Method:
Place salmon on a sheet pan. Marinate it with 1 tbsp of the sesame ginger salad dressing
In a mixing bowl, add the baby kale and squash. Add 2 tbsp of sesame ginger salad dressing, 1 tbsp of olive oil, garlic powder, and salt. Mix well until everything is fully coated.
Place the baby kale mix on the same sheet pan and spread it out evenly.
Bake everything in the oven for 10-15 minutes until the salmon has fully cooked.
Remove from the oven. Eat and enjoy!
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Instant Pot’s can be a lifesaver when you’re short on time but want to pack big flavors into a meal. It does just that with this Vietnamese inspired lemongrass beef stew. This quick to prepare and painless to cook meal is vibrating with the flavors of lemongrass (obviously), garlic, anise, clove and bay leaves and other spices. Arguably, the instant pot is the best way to make beef stew from scratch, but if you have more time, you can make this in a clay pot or a dutch oven and let it slow cook as well.
Ease of Making: Easy
How to Make Lemongrass Beef Stew
A take on a Vietnamese classic, Bo Kho (Vietnamese beef stew), this instant pot stew may just become an instant pot classic in your kitchen. Beef stews are known for their deeply braised beef and aromatic flavors. Traditionally they would be prepared in a clay pot that helps enrich the soup with the savory and sweet flavors. However, we will use an instant pot in this recipe. Instant pots cut the cooking time for beef from hours to under an hour.
How to Cook Lemongrass Beef Stew
There’s not a whole lot you have to do to cook this lemongrass stew with the exception of layering in the beef, seasonings, and water. Close the lid and turn your sealing knob to the locked position. Let the soup cook for 35 minutes before turning off the heat and giving your instant pot time to release, about 10 more minutes. Add in your bok choy and other veggies or toppings you might like and serve or portion in containers to use throughout the week,
How can I make my stew more flavorful?
Bland stew got you down? We use the Instant Pot to enrich deep flavor into our soup. Using a pressure cooker helps speed up the process of building depth.
Meal Prep Tips for Lemongrass Beef Stew Recipe
Serve over noodles or rice for added heartiness or carbs needed to reach your goals.
Use the beef to make a sort of beef banh mi sandwich with some pickled veggies like cucumber and carrots.
Serve over a salad for a lighter variation of the meal.
Place the beef at the bottom of the pan. Use a mallet to crush the lemon grass stick and place it in the pan
Next, add the bay leaves, seasonings, onions, garlic, mushrooms, and fresh basil leaves.
Then, pour over the water.
Close the lid, turning the venting knob to the sealing position. Cook on high pressure for 35 minutes.
After it has cooked, allow 10 minutes for natural release before doing a quick release. Carefully remove the lid.
Then, add the bok choy into the stew. Stir until it has wilted. Top it off with any other fresh veggies and sauces such as sriracha or hoisin sauce. Eat and enjoy!
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Stir-frys are a weekday favorite no matter what you put inside. They are great because you can typically take items that you have on hand, throw them in a pan to get cooking and have a quick, full meal in a matter of minutes. For this stir fry recipe, we opted to go with a tangy pineapple chicken combo that features peppers as well. Pineapple and red peppers are too flavors you see a lot together, think chicken kebabs.
Ease of Making: Easy
Stir-frys are also great for substitutions if you don’t have one of the ingredients in your fridge or freezer. No chicken? No problem! Sub in any protein like beef, shrimp, tofu, etc to pull this dish together.
Making chicken stir fry from scratch is as easy as throwing the chicken and vegetable you’ve got lying around in a pan and cooking until perfection. Diced chicken breast is commonly found in stir frys but we’ve opted to use a chicken thigh to impart more flavor and tenderness in our dish.
How to Cook Pineapple Chicken Stir Fry
First, start by seasoning your chicken and cut it into small pieces. Then cook until lightly browned on all sides, about 5-7 minutes. Next, you’ll want to add in the stir fry sauce from the next step, top with your bell peppers and sesame oil and enjoy.
How to Make Homemade Stir Fry Sauce
Making stir fry sauce from scratch is as easy as combining several classic Asian pantry items together in your dishes like hoisin, soy sauce, and sesame oil. Hoisin is a thick Chinese sauce that is salty and sweet in flavor. Many people use it to make Chinese inspired sauces or as a dipping sauce for proteins and vegetables. Sesame oil is extremely powerful in taste so it’s best to add in small amounts or you’ll end up what tastes overwhelming like sesame and coat your mouth in the oil.
To make the sauce: simply add your hoisin and soy sauce to the pan of cooking chicken and bring to a boil while it thickens.
Meal Prep Tips for Pineapple Chicken Stir Fry
Serve up our pineapple chicken stir fry with a variety of sides like rice, cauliflower rice, noodles or even put it in a lettuce wrap for a fantastic low carb option.
Cut all your vegetables the same size to ensure even cooking.
Use a thinly cut piece of chicken or chunks of chicken. This helps reduce cook time and gets those warm pineapple bits of stir fry to your mouth even sooner.
Use canned or fresh pineapple in this recipe instead of frozen.
Add oil to a heated pan on medium high heat and add the onions. Saute the onions until they softne
Next, add the chicken and season with garlic powder and salt.
Continue to stir the chicken until it turns golden brown on all sides. (cook for 5 to 7 minutes) Then, add the soy sauce and hoisin sauce and fully coat the chicken
At the end, add the red bell peppers and pineapple. Sprinkle with sesame oil and mix well.
Enjoy with rice or noodles (use cauliflower rice or squash spirals for low carb option). You could also serve this on top of a lettuce wrap.
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Our steak and mushrooms with squash and chive pesto recipe, isn’t only a mouthful to say but also to eat. This well rounded meal is perfect for summer or fall when you have access to beautiful squash. If you live somewhere where you can get good quality squash year round, lucky you, you can make this recipe all year. Not only is this recipe healthy, quick and easy to make but it’s also budget friendly. Our recipe accommodates any type of beef steak you’d like. We like to stock up on good roasts when they are on sale and then slice and freeze them individually. Depending on your freezer, steak can last 4-12 months when frozen.
Ease of Making: Easy
How to Make Steak and Mushrooms with Squash and Chive Pesto
Steak and mushrooms are two common flavors that you’ve likely seen before for most meals. You can find this combination on breakfast menus, in burgers or at your favorite steak house. To bring the flavors home and give yourself a hearty treat, we’ve paired our steak and mushrooms with a bright and refreshing zucchini squash and chive pesto.
How to Cook Steak and Mushrooms
First, start by seasoning your steak with garlic powder and salt and add to a pan with oil. Cooking at medium high heat. For this recipe, we opt to sear the steak on both sides and then cook until done.
To cook the mushrooms for steak, remove cooked beef from the pan and place on a serving dish. Using the same pan add more oil and saute the mushrooms until brown.
How to Tell if Your Steak is Done
Nailing the perfect cook on your steak is something most chefs aim to do in the kitchen. After all, nobody who prefers their steak well done is going to be okay with a still mooing piece of rare steak when served. To test out where your steak is in the cooking process, take your finger and press firmly into the steak and look for these qualities:
Rare – a rare steak is extremely soft and will keep an indent after you’ve touched it with a finger.
Medium rare – these steaks will feel soft and springy
Medium – touch your steak to see if it springs back to the touch, if it has a quick spring back you’ve nailed the medium cook.
Medium well – a medium-well steak will be mostly firm with a hardly noticeable spring left in it when you touch it.
Well done – steaks that are completely cooked through will be firm to the touch.
Or use a meat thermometer:
Rare- 140℉
Medium rare – 145℉
Medium – 160℉
Medium well – 165℉
Well done – 170℉
Please note that the USDA recommends cooking to at last 145F to avoid increased risk of food borne illness.
How to Prepare Squash
Squash is a delicate vegetable that can get soggy when sliced too thin or combined with too much oil. We like to slice our squash into half circles that are about a quarter inch thick. Do this by trimming the ends of your squash and slicing lengthwise through the vegetable until you have two even halves. Then you’ll slice widthwise along your squash to make the half coin.
Place your squash on a baking sheet and season with garlic powder and salt. Drizzle with olive oil and bake for 10-15 minutes.
How to Make Chive Pesto
Pestos are an easy to make sauce that traditionally are found with pine nuts, salt, basil, and garlic. To make our chive pesto, add chives, garlic, olive oil, and 1 tsp of salt to a blender. Puree until smooth. If you notice the pesto is too thick you can add more olive oil and blend until you reach your desired consistency. When finished, add to your cooked squash.
Meal Prep Tips for Steak and Mushrooms
If you want to spice up your steak with pepper or additional seasonings, do it after the sear to ensure the spices do not burn.
Pat the steak dry before cooking to get a nice crust.
Have your meat thermometer handy to prevent any overcooking.
Slice squash into half coins (1/4 inch thick). Place on a sheet pan and season with a pinch of salt and garlic powder. Drizzle with 1 tbsp of olive oil
Place squash in the oven and bake for 10-15 minutes.
Meanwhile, season the steak with garlic powder, salt, and pepper. Coat it with olive oil
Pre-heat the indoor grill pan on medium-high heat and sear the steak on each side for about 3 to 5 minutes until it reaches your desired doneness
After the steak cooks, remove it from the indoor grill pan. Add the sliced mushrooms and grill them until they soften (about 3 to 5 minutes). Toss them around so that it fully cooks
Chive Pesto
Add chopped chives, garlic, lemon juice, olive oil, and salt to a blender. Puree until smooth. Add more olive oil if it is too thick. Add salt to preferred taste. Then, spoon some of the sauce on top of your veggies and use it as a dip for your steak
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Oftentimes on weeknights we crave Asian food and the thought of ordering out definitely crosses our minds. However, with our easy Thai red beef curry recipe, we can skip the delivery fees and have a yummy Asian inspired meal in no time. Combining flavors of red curry paste, coconut milk and basil, this recipe is sure to satisfy those delivery food cravings and provide a much healthier option.
How to Make Thai Red Beef Curry
We love a one-pot dish and this Thai red beef curry is definitely one of our favorites. By simmering the ingredients at a lower temperature for a longer period of time, you are able to break down the beef and make it super tender. The combination of sweet and heat flavors make this seriously delicious.
Currys are also great because you can throw in whatever vegetables you have on hand and make this meal even more nutritious. This recipe doesn’t call it for it but we do like adding in green beans or squash if we’ve got it on hand.
How to Cook Thai Red Beef Curry
Start by prepping your ingredients: slice beef, onions and bell peppers into thin strips and mince your garlic. Once that is done, add oil to a soup pot on medium high heat and cook your onions until soft and translucent. Next, add your beef and garlic and stir well. Cook all of this for two to three minutes until golden brown.
Once your beef is golden brown, pour in the coconut milk, brown sugar, red curry paste, and fish sauce. Ensure that everything is mixed extremely well and bring the pot to a boil, stirring carefully for one to two minutes to minimize an overflow. After your mixture has started to boil, reduce the heat and simmer your curry for another 20-30 minutes until your meat is tender.
When your steak is tender, mix in the basil leaves and top it off with fresh bell peppers. Serve with rice or cauliflower rice and the juice of a lime wedge.
Meal Prep Tips for Thai Red Beef Curry
Substitute in cauliflower rice for a lower-carb option.
Double the batch and freeze it for future use when those delivery cravings hit and you’re short on time.
Thai Red Beef Curry
Our Thai Red Beef Curry is fresh, flavorful, and full of healthy ingredients. A great option if you're craving take out but want to save on the ordering fees.
There’s something about the sweet tang of a balsamic glazed chicken breast that really gets our mouth watering. Our balsamic baked chicken with zucchini is easy to make and even easier to enjoy. You’ll also only use one bowl and a sheet pan when cooking which helps to keep the kitchen clean and the chef happy. Most people love to cook but we’ve never met someone that actually enjoys washing the dishes, which is why we turn to sheet pan meals quite frequently. Check these other ideas out:
This baked balsamic chicken will be an instant staple in your kitchen once you get a taste of our sticky glaze, that is baked onto the chicken and caramelized.
How to Make Balsamic Baked Chicken with Zucchini
Our juicy and tender balsamic chicken is a fan favorite and can be thrown together in a matter of minutes, giving you time to enjoy time with your family or catch up on your favorite tv show. Served alongside zucchini and roasted cherry tomatoes that will have your mouth bursting with flavor, this dish is sure to please even the pickiest of taste buds.
How to Cook Balsamic Baked Chicken
Start by seasoning you chicken in a bowl with thyme, garlic powder, salt, and coat with olive oil. Mix well and place in a baking dish. Bake for 30 minutes and remove chicken from the oven.
Using a basting brush, paint the chicken with balsamic glaze. For this recipe, you can use a store bought balsamic glaze or make your own. To make your own, simply simmer balsamic vinegar in a separate pan and reduce until thick enough to coat the back of a spoon.
Once your chicken is coated, put it back in the oven to bake for another 15 minutes until the chicken reaches an internal temperature of 165F. Remove from the oven and enjoy!
How to Cook Zucchini and Roasted Tomatoes
Slice zucchini into 1/4 inch half coins or circles, by slicing the squash in half lengthwise. When you have two even halves, slice quarter inch slices across the width of the zucchini. After your zucchini is prepped, slice cherry tomatoes in half and mince your garlic.
Add the zucchini, tomatoes, and garlic combination to the top of the chicken once you’ve removed it from the oven the first time and basted it with the balsamic glaze.
Meal Prep Tips for Balsamic Baked Chicken with Zucchini
Save some of your balsamic glaze to put on top of your meal before you reheat it throughout the week.
Add a starch like rice, quinoa or even cauliflower rice to round out the meal.
Balsamic Baked Chicken With Roasted Zucchini
Sheet-pan balsamic chicken makes for a quick, flavorful and easy meal no matter the day of the week.
Slice zucchini into 1/4 inch half coins, slice cherry tomatoes in half, mince garlic
In a bowl, season chicken with thyme, garlic powder, salt, and coat with olive oil. Mix well and place in a baking dish.
Bake in the oven for 30 minutes. After 30 minutes remove it from the oven.
Using a brush, carefully baste the chicken with balsamic glaze. Add zucchinis, cherry tomatoes, and garlic on top. Season with salt.
Place it back in the oven to cook for another 15 minutes until the chicken reaches an internal temperature of 165F.
Remove from the oven. Eat and enjoy!
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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Sausage fried rice is a savory egg and rice dish that is simple and quick to throw together. Much like a stir fry, fried rice is a fool proof meal that can be a great option when you have proteins and veggies on hand but you aren’t sure what to do with them. Our recipe uses sausage links, and a mixture of fresh or frozen mixed vegetables. However, you can substitute in ground sausage, italian sausage, breakfast sausage or pretty much any ground meat you have on hand.
Ease of Making: Easy
This sausage fried rice recipe uses a traditional whole grain rice but if you’re looking for a lower carb option you can substitute in cauliflower rice like we did in these recipes:
There are many variations of fried rice that is influenced by cultures and meals across the country. The most popular variations are Chinese sausage fried rice, Italian sausage fried rice, and breakfast sausage fried rice.
For the most authentic experience, try cooking this up in a wok but if you don’t have one then a skillet or frying pan will do the trick.
How to Cook Fried Rice
Start by mincing garlic, dicing your bell pepper, and slicing sausage into quarter inch circles. If using ground sausage, simply ignore the last step. Once your ingredients are prepped, add oil to a heated wok on medium high heat and saute garlic and sausage until the sausage heats through. Then add in your vegetables and stir. When your vegetables are cooked through, add in the cooked rice and season with soy sauce and garlic powder. Stir the rice well until completely covered with the soy sauce. You can add more soy sauce if needed.
Now that your base is complete, make a hole in the middle of the pan and crack two eggs into the center. Lightly whisk the eggs with a fork until they scramble and have cooked and firmly set. Incorporate eggs with the rest of the mixture by stirring all ingredients together.
Top off the rice with sprinkles of sesame oil, sesame seeds or sriracha for more flavor and heat.
Meal Prep Tips for Making Sausage Fried Rice
Use rice you’ve already prepared for the week. Day old rice works best in our fried rice recipe.
Sub in mushrooms or tofu for the sausage to make this recipe vegetarian friendly.
Add oil to a heated pan on medium-high heat. Saute the garlic, vegetables, and sausage for about 2 to 3 minutes until the vegetables soften and sausage heats through
Then, add cooked rice to the wok
Season with soy sauce and pepper. Mix the rice well until it is completely coated with the soy sauce. (add more soy sauce if needed)
Then, spread the rice mixture to the edges of the pan and create a hole in the middle of the pan. Crack the egg into the middle and stir and scramble the eggs until they have cooked and firmly set. Once cooked, mix it well into the rice mixture.
At the end, top off the rice with sprinkles of sesame oil for more flavor. Eat and enjoy!
Caribbean Chicken with Turmeric Rice Pilaf
Equipment
Ingredients
Chicken
Rice Pilaf
Instructions
Video
Notes