Steak and Asparagus Quinoa Bowl
Category: Specialty Diets
Steak and Eggs with Asparagus
Steak and Eggs with Asparagus
Equipment
- knife
- cutting board
- tongs
- saute pan
- spatula
Ingredients
- 2 each top round steaks (thinly sliced, 6 oz each)
- 2 each large eggs
- 6 oz asparagus
- 1 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp red pepper flakes
- 2 tsp parmesan cheese
Instructions
- Tenderize the meat by pounding it with a meat mallet OR marinate the meat with an acidic component such as balsamic vinegar for 30 minutes
- Season the meat with garlic powder and salt
- Heat a tsp of oil in a pan on low medium heat. Gently crack the eggs into the pan and cover it with a lid for 2 to 3 minutes until the egg whites are set. After it has cooked, remove the cooked eggs from the pan.
- Using the same pan, turn up the heat to medium-high heat. Add a tbsp of olive oil and sear the steaks on each side for 3 to 5 minutes until it reaches your desired doneness
- Then, add the asparagus to the same pan. Season with garlic powder and salt. Cover with a lid and let it steam for 3 to 5 minutes
- Remove both the steak and asparagus from the saute pan. Serve the meal with the eggs.
- Optional: Sprinkle the eggs with red pepper flakes and add parmesan cheese on top of the asparagus for added flavor. Enjoy!
Buffalo Chicken Salad
Buffalo chicken salads offer a delicious and nutritious option for those seeking a flavorful and satisfying meal. Combining the tangy taste of buffalo chicken with crisp greens, fresh vegetables, and creamy dressing creates a harmonious balance of flavors and textures. One compelling reason to indulge in buffalo chicken salads is their versatility and adaptability to various dietary preferences and restrictions. Whether you’re following a keto, paleo, or gluten-free diet, buffalo chicken salads can easily be customized to suit your needs by adjusting the ingredients and dressing options. A
Buffalo chicken salads are a great way to incorporate lean protein into your diet, helping to keep you feeling full and satisfied while supporting muscle growth and repair. With their bold flavors, nutrient-rich ingredients, and customizable nature, buffalo chicken salads are an excellent choice for anyone looking to enjoy a delicious and wholesome meal that’s both easy to make and enjoyable to eat.
Buffalo Chicken Salad
Equipment
- knife
- cutting board
- baking dish
- oven
Ingredients
- 12 oz boneless chicken thighs
- 1/2 cup buffalo hot sauce
- 1 each red bell pepper
- 1 cup celery sticks
- 1/4 cup diced red onions
- 4 cups romaine lettuce
- 4 tbsp ranch dressing
Instructions
- Pre-heat the oven to 425F
- Slice all your veggies into small bite size pieces
- Place chicken in a baking dish. Cover the chicken with buffalo sauce and mix well
- Place in the oven for 30 minutes. After 30 minutes, flip the chicken and cook for another 10 minutes. Use a thermometer to ensure that the chicken has cooked to an internal temperature of 165F
- After the chicken has cooked, remove it from the oven and let it cool before slicing into bite size pieces
- Assemble the chicken on top of the salad ingredients and serve with ranch dressing
BBQ Chicken with Roasted Vegetables
BBQ chicken with roasted vegetables is one of the most classic Americana dishes. It’s flavorful, nostalgic, and can actually be really healthy. Chicken is already a lean meat with a good amount of protein while the roasted veggies are a great source of fiber and nutrients. Picking the right bbq sauce is the key. You can find low sugar sauces if you’re watching calories or simply sauce it a little lighter.
This bbq chicken recipe is also perfect for meal prep as the chicken can be cut up and mixed with other sides. It works well on salads or as a sandwich. The roasted veggies can be paired with another protein easily. Both parts also reheat well although the chicken is likely to last a day or two longer so make sure to eat your veggies first.
The one sheet pan is a great way to cut down on dirty dishes and save time. You also don’t have to worry about multiple timers. Set it in the oven, remove the veggies at the 30 minute mark, and finish up the chicken. That’s what makes this version of bbq chicken and veggies a great choice for busy meal preppers.
BBQ Chicken With Roasted Vegetables
Equipment
- knife
- cutting board
- sheet pan
- oven
Ingredients
- 4 each chicken leg quarters
- 12 oz green beans
- 2 each sweet potatoes
- 1/2 each small red onion
- 1/2 cup bbq sauce
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp salt
- 1 tbsp olive oil
Instructions
- Pre-heat oven to 425F. Line a sheet pan with parchment paper or aluminum foil
- Slice red onions. Peel sweet potato and slice into 1/4 inch circles
- Place all ingredients on the sheet pan. Season with paprika, garlic powder, and salt. Coat with olive oil
- Bake in the oven for 30 minutes.
- After 30 minutes, remove the sheet pan from the oven. Place the vegetables on a plate.
- Keep the chicken on the sheet pan. Baste the chicken with the bbq sauce and completely cover with the sauce. Place it back into the oven for 10-20 minutes until it is fully cooked to an internal temperature of 165F.
- Remove from the oven and serve with the veggies. 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.
Ground Beef Stir Fry
Ground Beef Stir Fry
Equipment
- knife
- cutting board
- wok
- spatula
Ingredients
- 12 oz lean ground beef
- 2 cups stir fry vegetable mix (pre-packaged section of produce aisle)
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 2 tbsp hoisin sauce
- 1 tbsp olive oil
Instructions
- Heat a wok to medium-high heat and add olive oil
- Add ground beef to the pan. Break into pieces and saute until golden brown and fully cooked (about 6 to 7 minutes)
- Add garlic powder, salt and the stir fry mix. Mix well until veggies are tender
- Add hoisin sauce in the end and mix well
- Serve with rice, noodles, or lettuce wraps. Enjoy!
Tomato Pesto Chicken Potato Salad
Tomato Pesto Chicken Potato Salad
Equipment
- knife
- cutting board
- boiling pot
- mixing bowl
- indoor grill pan
- tongs
Ingredients
- 12 oz boneless chicken thighs
- 4 tbsp tomato pesto sauce
- 4 cups baby spinach
- 2 each small red potatoes (diced)
Instructions
- Boil the potatoes in a pot and cook for about 12 to 15 minutes until the potatoes are fork-tender
- Meanwhile, marinate chicken with half of the tomato pesto sauce
- Then, heat an indoor grill pan on medium-high heat. Sear the chicken on both sides for about 5 to 6 minutes until it is golden crispy. Make sure it fully cooks to an internal temperature of 165F
- Let the chicken rest for a few minutes before slicing it into bite-size pieces
- Once the potatoes have cooked, drain it and set it aside
- In a bowl, add the potatoes, chicken, spinach, and the rest of the tomato pesto sauce. Mix all ingredients well
- This dish can be served hot or cold
Instant Pot Barbacoa Beef
Instant Pot Barbacoa Beef
Equipment
- knife
- cutting board
- Instant Pot
Ingredients
- 1.5 lbs chuck roast
- 4 cloves garlic
- 1 can (3.5 oz) chipotles in adobo sauce
- 1 can (4 oz) diced green chiles
- 1 small red onion (sliced)
- 1/4 cup lime juice
- 2 tbsp vinegar
- 1/2 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp ground cumin
- 1/2 tsp dried oregano
- 1 each bay leaf
- 1/2 cup cilantro (chopped)
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 cup water
Instructions
- Add chipotle peppers, diced green chiles, onions, garlic, lime juice, vinegar, and water in a blender. Blend until smooth
- Place chuck roast at the bottom of the Instant Pot
- Pour in the blended sauce
- Add seasonings and cilantro. Mix well
- Securely close the lid and set vent to "sealing". Press "Manual", then press "pressure" until it says "high pressure". Then adjust the timer to 50 minutes. Let it cook, and then follow the manual instructions to turn the vent to "venting" and wait until all the steam has released and the valve drops.
- Remove the lid. Shred the beef using two forks. Serve with a bowl of rice, on top of nachos, or with salad.
Shrimp and Sausage Boil
Shrimp and Sausage Boil
Equipment
- knife
- cutting board
- sheet pan
- oven
Ingredients
- 12 oz shrimp (peeled)
- 1 each pre-cooked sausage links (3 oz each)
- 1 medium zucchini (sliced)
- 1 medium yellow squash (sliced)
- 2 tbsp green onions (chopped)
- 1/4 tsp garlic powder
- 1 /4 tsp onion powder
- 1/4 tsp paprika
- 1/8 tsp dried oregano
- 1/4 tsp salt
- 1/8 tsp pepper
- 1 tbsp olive oil or melted butter
Instructions
- Pre-heat oven to 425F
- Add all ingredients on the sheet pan.
- Season with garlic powder, onion powder, paprika, dried oregano, salt, and pepper. Drizzle olive oil on top and mix ingredients well.
- Place in oven for 10-15 minutes until the shrimp is cooked and opaque.
Shrimp and Sausage Jambalaya with Cauliflower Rice
Shrimp and Sausage Jambalaya with Cauliflower Rice
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 2 each andouille sausage links (3 oz each)
- 8 oz shrimp (peeled and deveined)
- 1/4 cups red onions (diced)
- 1/4 cups celery (diced)
- 1 each green bell pepper (diced)
- 2 tbsp green onions (chopped)
- 1 cup crushed tomatoes
- 2 cups cauliflower rice
- 1/4 tsp paprika
- 1/8 tsp oregano
- 1/4 tsp garlic powder
- 1/4 tsp thyme
- 1/4 tsp cayenne
- 1 each bay leaves
- 1/4 tsp salt
- 1/8 tsp pepper
- 1 tbsp olive oil
Instructions
- Slice sausage into coins
- Heat the oil in a soup pot over medium-high heat. Add in the red onions, bell pepper, and celery. Saute for 3 to 5 minutes.
- Add the sliced sausage. Cook for 3 to 5 minutes until the sausage heats through
- Then, mix in the crushed tomatoes, spices, and bay leaves and stir well. Add the cauliflower rice and cook for 5 minutes to 7 minutes.
- At the end, add the shrimp and cook through for about 3 to 4 minutes until it turns opaque. Season with salt to preferred taste and garnish with green onions.
Cajun Chicken with Butternut Squash Spirals
Cajun Chicken with Butternut Squash Spirals
Equipment
- knife
- cutting board
- spatula
- saute pan
Ingredients
- 12 oz boneless chicken thighs
- 1/4 cup diced red onion
- 1/4 cup chopped green onions
- 8 oz sliced mushrooms
- 1 each red bell pepper (diced)
- 10 oz butternut squash spirals
- 1 cup corn
- 1 tbsp minced garlic
- 1 tbsp olive oil
- 1/4 tsp paprika
- 1/4 tsp onion powder
- 1/4 tsp thyme
- 1/8 tsp cayenne pepper
- 1/4 tsp salt
Instructions
- Dice red onions and bell peppers into small pieces. Chop green onions. Dice chicken into small 1 inch squares. Drain the corn.
- Heat the saute pan to medium-high heat and add olive oil
- Saute the chicken and red onions until the chicken is golden brown and fully cooked (about 6 to 7 minutes) Add the seasonings and mix well.
- Next, add garlic, green onions and sliced mushrooms. Mix it around until mushrooms soften (about 3 to 5 minutes)
- Then, add the bell peppers and squash spirals. Continually stir until the bell peppers and squash are tender. Finally, mix in the corn.
Steak and Asparagus Quinoa Bowl
Equipment
Ingredients
Instructions