Tender, melt in your mouth, shredded beef that is comfortingly satisfying for the cooler weather.
Ease of Making: Easy
Here’s a savory and rich beef ragu simmered in diced tomatoes, garlic, Italian seasonings, and fresh herbs that is perfect for the fall comfort meal. Enjoy it over a bed of pasta or mashed potatoes.
This is the perfect dish to batch cook for the colder weather. It is quick and easy to make but tastes like it’s been simmering all day long. Make it a weekly staple for your family dinners or bring it to holiday gatherings and make it the new family favorite.
How to Cook Beef Ragu in the Instant Pot
It’s easy to make a tender roast in the Instant Pot, all you need to do is follow a few simple steps:
Turn on the Saute Setting and start browning your meat followed by adding the aromatics such as onions and garlic.
Sprinkle in the seasonings.
Add any liquid. In this recipe we used diced tomatoes, tomato sauce, and dry red wine.
Close the Instant Pot and seal it.
Press the meat/stew setting and set your timer.
After it finishes cooking, carefully release the quick release for the steam (following the manufacturer’s instructions).
Meal prep tips for Instant Pot Beef Ragu
How much meat can you cook at one time?
For a 6 quart size, you can fit 4-6 lbs of meat. However, you will need to take into consideration the other ingredients such as the cooking liquids and additional veggies. For this recipe, we kept it around 2 to 3 lbs.
Does the meat need to be completely covered in liquid?
You normally will need at least one cup of liquid. The protein itself already contains water that will sweat out, and there is additional moisture from the vegetables.
What can you serve with Beef Ragu?
We love to eat it with egg noodles, but you can also serve it with veggie noodles such as spiralized zucchini or spaghetti squash for a low-carb spin on this recipe. Creamy polenta is also a nice change from pasta or you can serve it on top of mashed potatoes or fluffy rice pilaf.
What to do with leftover beef ragu?
This Instant Pot beef ragu freezes really well and can keep up in the freezer for up to three months. However, you can also make sandwiches with the leftovers or add them as a topping to your baked potatoes.
2.5lbsboneless beef chuck roast(cut into 2 inch chunks)
4eachgarlic cloves
1/4cupwhite onion(diced)
1eachsmall carrot(diced)
1/4 cuptomato paste
28ozcanned diced tomatoes
8oztomato sauce
1/2cupdry red wine
1tspitalian seasoning
1/4tspground cinnamon
2eachbay leaves
2tbspfresh basil(chopped)
1/2tspsalt
1/2tsppepper
1tbspolive oil
Instructions
Place the Instant Pot on the saute setting on high heat
Season the beef with salt and pepper and add oil to the Instant Pot
In small batches, add the beef and cook on all sides until evenly browned (about 3 to 4 minutes). After each batch has browned, remove it from the pot and set it aside for later.
Next, add the onions, carrots, and garlic. Stir it all around for 2 minutes
Then, add the tomato paste and stir for another minute. Afterwards, pour in the wine and scrape any of the browned bits from the bottom of the pot
Finally, add the diced tomatoes, tomato sauce, Italian seasonings, ground cinnamon, and bay leaves
Carefully add the beef chunks back into the liquid
Turn off the saute setting and select the manual setting to adjust the pressure to high and set the time for 30 minutes. Make sure the valve is in the sealed position
After it has finished cooking, follow the manufacturer's directions for quick-release of the pressure
Remove the beef from the Instant Pot and use two forks to shred the meat. Place it in a deep serving dish and pour the remaining sauce on top. Season with salt and pepper to taste
Serve with fresh pasta, rice pilaf, or mashed potatoes. Garnish with additional freshly chopped basil
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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:
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.
4 eachsmall boneless pork chops (thinly sliced about 3 to 4 oz each)
2tbspbalsamic vinegar
1tbspdijon mustard
2tbspsoy sauce
2tbspolive oil
1/2tspgarlic powder
1/2 tsponion powder
1/2 tsppepper
Rutabaga and seasonings
1eachsmall rutabaga
2cupsbaby spinach
2eachgarlic cloves
1/2tsppaprika
1/2tspgarlic powder
1/2tsponion powder
2tspsalt
1/2tsppepper
2tbspolive 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!
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Kebabs are one of the tastiest dishes stacked with tender marinated meats and bright colored veggies. Not only do bell peppers and cherry tomatoes add great flavor to this dish, but they are also full of essential nutrients that are good for your health. Bell peppers and cherry tomatoes are great sources of Vitamin A, Vitamin C, and potassium. A diet rich in vegetables can help reduce the risk of developing heart disease and certain types of cancers. The fibers help keep your digestive tract working properly. Along with being full of nutrients, they are low-calorie and deliver a satisfying bite.
Ease of Making: Easy
What I love about kebabs is that there are so many ways to make them and so many flavors from all over the world that you can incorporate. They are easy to make and can be cooked on a grill, in the oven, or in an air fryer just like these chicken kebabs. Serve them with your choice of sides such as a salad, in a pita, on top of a bed of rice pilaf, or additional veggies.
Meal prep tips for Air Fryer Mediterranean Chicken Kebabs
The Air Fryer is great for meal prep. It is the perfect size for roasting veggies and cooks large portions of protein. Therefore, you can batch cook multiple food items without having to pre-heat the oven and waste all that oven space.
The air fryer essentially is like an amped-up oven. The difference is that it has a fan and it utilizes a more compact space to facilitate fast cooking. The fan circulates the air around making food items crisp which is similar to what you could get from deep frying, minus the extra added fat. With normal baking ovens, there is a lot of humidity, so it’s difficult for an outer crisp to occur.
Sometimes using a leaner cut of meat such as chicken breasts can result in dry tough meat. Which is why marinating your meats prior to cooking is a good technique to prevent it from drying out and making it chewy. Marinades have acidic components that help tenderize meats and make them juicy. They also help reduce the time of cooking.
This recipe’s marinade incorporates some flavor spices such as paprika, cumin, turmeric powder, and minced garlic which all offer antioxidant and anti-inflammatory properties that can help boost immunity.
If you’re using wooden skewers be sure to soak them in water for at least 10 minutes to prevent them from scorching.
Layer the ingredients on the skewers and place them in the air fryer basket.
Side salads and pita bread with dip make great side dishes for kebabs.
If using wooden skewers, soak them for at least 10 minutes
Cut the chicken into 1.5 inch chunks. Mix together the marinade and marinate the chicken overnight or at least 30 minutes prior to cooking
If using the oven, preheat oven to 425F
Cut the bell peppers and red onion into chunks
Assemble the kebabs using skewers. Layer the chicken with the veggies.
Place in the air fryer and cook at 360F for 15-18 minutes (until internal temperature is 165F). If using the oven, cook for 20-25 minutes, until the outer edges are golden brown and chicken is cooked through an internal temperature of 165F)
Serve with your choice of sides and sauces. Examples: salad, pita, couscous, rice pilaf, or tortillas, etc
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Kebabs are such a fun and great meal that you can enjoy with friends or family. Everybody loves eating food on a stick, especially kiddos! It’s also a great way to pack flavor and healthy ingredients together on a skewer.
Ease of Making: Easy
Kebabs are traditionally cooked on a skewer over a fire or baked in an oven so that it can roast. Roasting is one of the healthiest ways to prepare your meals because it results in minimal losses of vitamins and nutrients.
Advantages of roasting:
Good quality meat is tender when roasted
Vegetables maintain their heart-healthy fiber and vitamins and minerals for fighting disease
Food is more appealing because it has a desirable texture and color by turning crispy and golden brown
Unlike stovetop methods such as sauteing or stir-frying, It is a cooking method that allows you to be hands-free and requires minimal involvement in the cooking process
Using a roasting pan in an oven is usually the best way to roast food because it allows the oven heat to reach as much of the surface of food as possible and allows the air to circulate.
However, if you don’t have a roasting pan and don’t want to wait to heat up your large oven, then an air fryer will do perfectly. It has a basket that holds food similar to a roasting rack and the fan allows the air to circulate the heat evenly around the food giving it that golden brown crisp.
Meal prep tips for Air Fryer Beef Kebabs
Cooking beef kebabs in your air fryer not only saves you time, but cleanup is also incredibly easy, and it also tastes amazing.
Make sure to measure your air fryer to check that your skewers you are using actually fit inside of your air fryer. 6 to 8-inch skewers tend to fit best in most air fryers. And if you are using wooden skewers, make sure to soak them in water for at least 10 minutes to keep them from burning
When cutting veggies, make sure they are all the same size chunks the meat so that they all cook evenly. Use a variety of colorful vegetables like bell peppers and even add fruit such as pineapple
One of the best cuts of beef for kebabs is the Sirloin cut. It is relatively tender, lean, and fits into a balanced diet. In addition, it is budget-friendly. Other good beef choices are flat iron, strip steak, and even tenderloin.
Sometimes using a leaner cut of meat can result in dry tough meat. Therefore, marinating your meats prior to cooking is a good technique to prevent it from drying out and making it chewy. This marinade combines pantry friendly items such as Worcestershire sauce, soy sauce, dijon mustard, and spices such as oregano and garlic powder. One of the tasty components that result from marinating meat is getting that distinct flavor from a good golden brown crust when the protein cooks. Adding a sweet component such as honey yields in that delicious crust when cooked at high heat.
Air Fryer Beef Kebabs
Kebabs are such a fun and great meal that you can enjoy with friends or family. Everybody loves eating food on a stick, especially kiddos! It’s also a great way to pack flavor and healthy ingredients together on a skewer.
1tbspbrown sugar note: you can use honey, agave nectar or white sugar
Instructions
If using wooden skewers, soak them for at least 10 minutes
Cut the beef into 1.5 inch chunks. Mix together the marinade and marinate the beef overnight or at least 30 minutes prior to cooking
If using the oven, preheat oven to 425F
Cut the bell peppers and red onion into chunks
Assemble the kebabs using skewers. Layer the skewer by alternating the beef with the veggies.
Place in the air fryer and cook at 400F for 8-10 minutes. If using the oven, cook for 10-12 minutes, until the outer edges are brown and beef is cooked to an internal temperature of 145F
Serve with your choice of sides and sauces. Examples: salad, pita, couscous, rice pilaf, or tortillas, etc
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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.
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.
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!
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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 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.
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 with Turmeric Rice Pilaf
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 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 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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Shrimp soba noodle salad is one of our favorite Japanese recipes and is incredibly easy-to-make, so it’s perfect for beginners. The soba noodle is in an underrated noodle that falls second to ramen in popularity and use. However, this buckwheat based noodle is as versatile as it is healthy, move over ramen there’s a new noodle in town.
Ease of Making: Easy
Soba noodles are one of the healthiest types of noodles as they are gluten-free, low fat and high in both protein and fiber. One cup of cooked soba noodles contains 6 grams of protein which is essential to building muscle, and producing hemoglobin to keep your immune system healthy.
The shrimp in this recipe coupled with the soba, provides even more protein. Shrimp is a powerhouse food if you’re on a diet because it’s high in protein but low in carbs, calories and fats. Shrimp contains a wide variety of nutrients including antioxidants and omega-3 fatty acids which have shown to improve heart health.
How to Cook Soba Noodles
If you’re wondering how to make soba noodles, there are several steps you can take to ensure you get it right. Soba noodles are extremely versatile and can be served both hot or cold depending on which soba noodle recipe you’re following. The noodles in the recipe will be warm after cooking but will cool as you rinse them and add in the ingredients for the sauce. You can eat this warm or chilled as a prepped item for the week.
Step 1: Pick a big enough pot so your noodles have room to move around.
Step 2: Don’t salt your pasta water.
Step 3: Cook for a short amount of time. Soba noodles only need a maximum of 7 minutes (depending on how much you are cooking) in the water before they should be removed. The majority of soba noodles will cook in 3-5 minutes depending on their thickness. You’re aiming for an al dente noodle. Try testing out the noodles at the five minute mark to see how they are coming along.
Step 4: Rinse! Soba noodles can stick together and form a gummy clump of noodle mess if you don’t immediately rinse the starch from the pasta after cooking. Leave your soba noodles in a colander and rinse under cold water for at least a minute while you whirl them around your pot. Your water should run clear before stopping your rinse.
Step 5: Drain, serve and enjoy!
Soba Noodle FAQ
What are soba noodles?
Soba noodles are noodles made from buckwheat and whole wheat flours. Soba, is the Japanese word for buckwheat, a food many consider a superfood due to its ability to improve heart health, promote weight loss, and help manage diabetes. This type of a noodle has a mild nutty, earthy taste.
Where to buy soba noodles?
Dried soba noodles can be found in most grocery stores in the international foods aisle. Look for a noodle that is similar in appearance to spaghetti but slightly flatter and brown in color.
If you live in an area with a specialty asian food market, keep an eye out for fresh soba noodles which are fantastic as well.
Do soba noodles have egg in them?
As a general rule, soba noodles are considered vegan and do not have egg. However, there are brands that may include egg so always be sure to check the label.
Should you rinse soba noodles?
Without a doubt, you want to rinse your soba noodles. This removes excess starch and prevents a big sticky mess.
Are soba noodles bad for you?
Soba noodles are a healthier option than most other pasta options. However, there are some brands that use more refined wheat flour than buckwheat and those would be considered less nutritious.
How do you cook soba noodles so they don’t stick?
Choose a pot that is large enough to give them plenty of room to move around and rinse them immediately after cooking with cold water.
Can you use soba noodles for spaghetti?
Sure, you could! Soba noodles are similar to spaghetti in shape and function but will have a nuttier taste than a traditional pasta.
Meal prep tips for Shrimp Soba Noodle Salad
Our chilled soba noodle recipe is the perfect grab-and-go option for a quick, healthy meal. Here are some tips to make it even better.
If you like your shrimp warm but the salad cool, store them separately in the fridge. You can then reheat the shrimp and toss them in your already chilled salad.
Rinse your noodles. We’ve repeated this multiple times because it’s important.
Don’t overcook them. Soba noodles should be served al dente or they can become mushy. Taste your noodles as they cook in an effort to prevent this from happening.
Sub low-sodium soy sauce. If you’re watching your sodium intake, this is a flawless substitution to make this recipe even healthier.
Add in other vegetables like broccoli, snap peas, or carrots. These all make for a great crunch alongside the slippery noodles and shrimp.
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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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Equipment
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Instructions