Abs For Dads Recipes

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BEEF RECIPES

Classic Meatballs

Prep Time: 30 Minutes

Ingredients

  • 1 pound lean ground beef

  • 1/2 cup whole wheat breadcrumbs

  • 1/4 cup grated Parmesan cheese

  • 1/4 cup finely chopped fresh parsley

  • 1/4 cup finely chopped onion

  • 2 cloves garlic, minced

  • 1 large egg

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/4 cup unsweetened almond milk (or any milk of your choice)

Recipe

  • Preheat your oven to 400°F (200°C).

  • In a large mixing bowl, combine the lean ground beef, whole wheat breadcrumbs, grated Parmesan cheese, chopped parsley, chopped onion, minced garlic, egg, dried oregano, dried basil, salt, and black pepper.

  • Pour in the unsweetened almond milk to the mixture. This helps keep the meatballs moist.

  • Mix all the ingredients together until well combined. Use your hands or a spoon to ensure even distribution of ingredients.

  • Shape the mixture into meatballs, about 1 to 1.5 inches in diameter, and place them on a baking sheet lined with parchment paper.

  • Bake in the preheated oven for 20-25 minutes or until the meatballs are cooked through and golden brown.

  • Optional: Serve the meatballs with a side of whole grain pasta, zucchini noodles, or a fresh salad.

  • Enjoy your healthy ground beef meatballs!

Hearty Chili

Prep Time: 45 Minutes

Ingredients

  • 1 pound lean ground beef

  • 1 large onion, chopped

  • 3 cloves garlic, minced

  • 1 bell pepper, diced (choose your preferred color)

  • 1 zucchini, diced

  • 1 can (14 oz) diced tomatoes, undrained

  • 1 can (14 oz) black beans, drained and rinsed

  • 1 can (14 oz) kidney beans, drained and rinsed

  • 1 cup corn kernels (fresh or frozen)

  • 1 can (6 oz) tomato paste

  • 3 cups low-sodium beef or vegetable broth

  • 2 tablespoons chili powder

  • 1 teaspoon ground cumin

  • 1 teaspoon paprika

  • 1/2 teaspoon dried oregano

  • Salt and pepper to taste

  • Optional toppings: chopped green onions, cilantro, Greek yogurt or low-fat sour cream, shredded cheese

Recipe

  • In a large pot or Dutch oven, cook the lean ground beef over medium heat until browned. Drain excess fat if necessary.

  • Add chopped onions and minced garlic to the pot, sautéing until the onions are softened.

  • Stir in diced bell pepper and zucchini, cooking for an additional 3-4 minutes.

  • Add diced tomatoes, black beans, kidney beans, corn, and tomato paste to the pot. Mix well.

  • Pour in the low-sodium broth and season the chili with chili powder, ground cumin, paprika, dried oregano, salt, and pepper. Stir to combine.

  • Bring the chili to a boil, then reduce the heat to low, cover, and simmer for at least 30 minutes, stirring occasionally.

  • Adjust the seasoning if needed. For a thicker chili, simmer uncovered for an additional 10-15 minutes.

  • Serve the healthy hearty chili hot, topped with your choice of chopped green onions, cilantro, Greek yogurt or low-fat sour cream, and shredded cheese.

  • Enjoy your nutritious and flavorful ground beef chili!

Lean Ground Beef Tacos

Prep Time: 25 Minutes

Ingredients

For the Ground Beef Filling:

  • 1 lb lean ground beef

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 bell pepper (any color), diced

  • 1 tablespoon olive oil

  • 1 tablespoon chili powder

  • 1 teaspoon ground cumin

  • 1/2 teaspoon smoked paprika

  • Salt and pepper to taste

  • 1 can (15 oz) black beans, drained and rinsed (optional)

  • 1 cup corn kernels (fresh, frozen, or canned)

  • Fresh cilantro, chopped (for garnish)

For Assembly:

  • Whole-grain tortillas

  • Shredded lettuce

  • Diced tomatoes

  • Sliced avocado

  • Greek yogurt or low-fat sour cream

  • Lime wedges

Recipe

For the Ground Beef Filling:

  1. In a large skillet, heat olive oil over medium heat. Add chopped onions and minced garlic, sauté until softened.

  2. Add lean ground beef to the skillet and cook until browned. Break it apart with a spoon as it cooks.

  3. Stir in diced bell pepper, chili powder, ground cumin, smoked paprika, salt, and pepper. Mix well to coat the meat and vegetables with the spices.

  4. If using, add drained and rinsed black beans and corn to the skillet. Cook for an additional 5 minutes until heated through.

  5. Taste and adjust the seasoning if needed. Stir in fresh cilantro.

For Assembly:

  1. Warm whole-grain tortillas according to package instructions.

  2. Spoon the lean ground beef mixture onto each tortilla.

  3. Top with shredded lettuce, diced tomatoes, sliced avocado, and a dollop of Greek yogurt or low-fat sour cream.

  4. Squeeze fresh lime juice over the top for extra flavor.

  5. Fold the tortillas and secure them with toothpicks if needed.

  6. Serve the healthy Lean Ground Beef Tacos immediately.

Healthy Stuffed Bell Peppers

Prep Time: 40 Minutes

Ingredients

  • 4 large bell peppers, halved and seeds removed

  • 1 lb lean ground beef

  • 1 cup cooked quinoa

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 cup corn kernels (fresh, frozen, or canned)

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 can (15 oz) diced tomatoes, drained

  • 1 teaspoon ground cumin

  • 1 teaspoon chili powder

  • Salt and pepper to taste

  • 1 cup low-fat shredded cheddar cheese

  • Fresh cilantro, chopped (for garnish)

  • Sliced green onions (for garnish)

  • Greek yogurt or salsa (optional, for serving)

Recipe

  • Preheat your oven to 375°F (190°C).

  • Place the halved bell peppers in a baking dish, cut side up.

  • In a large skillet, cook lean ground beef over medium heat until browned. Drain any excess fat.

  • Add chopped onions and minced garlic to the skillet. Sauté until the onions are softened.

  • Stir in cooked quinoa, black beans, corn, diced tomatoes, ground cumin, chili powder, salt, and pepper. Mix well and cook for an additional 5 minutes.

  • Spoon the beef and quinoa mixture into the halved bell peppers, pressing down gently.

  • Top each stuffed pepper with shredded cheddar cheese.

  • Cover the baking dish with foil and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.

  • Remove the foil and bake for an additional 5-10 minutes, allowing the cheese to melt and slightly brown.

  • Remove from the oven and let it cool for a few minutes.

  • Garnish with fresh chopped cilantro and sliced green onions.

  • Serve the healthy Stuffed Bell Peppers warm, with a dollop of Greek yogurt or salsa on the side if desired.

Zucchini Boats

Prep Time: 35 Minutes

Ingredients

  • 4 medium-sized zucchini

  • 1 lb lean ground beef

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 bell pepper (any color), diced

  • 1 cup cherry tomatoes, halved

  • 1 cup baby spinach, chopped

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1/2 teaspoon garlic powder

  • Salt and pepper to taste

  • 1 cup low-fat shredded mozzarella cheese

  • Fresh parsley, chopped (for garnish)

  • Olive oil for drizzling

Recipe

  • Preheat your oven to 375°F (190°C).

  • Cut the zucchini in half lengthwise, and scoop out the seeds to create a hollow space in each half.

  • In a large skillet, cook lean ground beef over medium heat until browned. Drain any excess fat.

  • Add chopped onions and minced garlic to the skillet. Sauté until the onions are softened.

  • Stir in diced bell pepper, cherry tomatoes, and chopped baby spinach. Cook for an additional 3-5 minutes until the vegetables are tender.

  • Season the mixture with dried oregano, dried basil, garlic powder, salt, and pepper. Mix well.

  • Place the hollowed zucchini halves on a baking sheet.

  • Spoon the ground beef and vegetable mixture into each zucchini boat.

  • Sprinkle shredded mozzarella cheese evenly over the top of each zucchini boat.

  • Drizzle a little olive oil over the top.

  • Bake in the preheated oven for 20-25 minutes or until the zucchini is tender and the cheese is melted and golden.

  • Remove from the oven and let it cool for a few minutes.

  • Garnish with chopped fresh parsley before serving.

  • Serve the healthy Zucchini Boats warm.

Homemade Burgers

Prep Time: 30 Minutes

Ingredients

For the Burgers:

  • 1 lb lean ground beef

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • 1 tablespoon Worcestershire sauce

  • 1 teaspoon Dijon mustard

  • Salt and pepper to taste

  • Whole-wheat burger buns

For Toppings:

  • Lettuce leaves

  • Tomato slices

  • Red onion slices

  • Pickles

  • Mustard or ketchup (optional)

  • Low-fat cheese

Recipe

For the Burgers:

  1. In a mixing bowl, combine lean ground beef, finely chopped onion, minced garlic, Worcestershire sauce, Dijon mustard, salt, and pepper.

  2. Gently mix the ingredients until well combined. Be careful not to overmix to keep the burgers tender.

  3. Divide the mixture into equal portions and shape them into burger patties.

  4. Preheat a grill or grill pan over medium-high heat.

  5. Cook the burger patties for about 4-5 minutes per side or until they reach your desired level of doneness.

  6. In the last minute of cooking, you can add cheese slices to melt over the burgers.

For Assembly:

  1. Toast the whole-wheat burger buns on the grill or in a toaster until they are lightly golden.

  2. Place a lettuce leaf on the bottom half of each bun.

  3. Add the cooked burger patties on top of the lettuce.

  4. Layer with tomato slices, red onion slices, and pickles.

  5. Optionally, add avocado slices or sautéed mushrooms for extra flavor.

  6. Spread mustard or ketchup on the top half of the bun.

  7. Place the top bun over the toppings to complete the burger.

  8. Serve the healthy Homemade Burgers with Whole-Wheat Buns immediately.

Ground Beef Stir-Fry

Prep Time: 20 Minutes

Ingredients

  • 1 lb lean ground beef

  • 2 tablespoons soy sauce (low-sodium)

  • 1 tablespoon hoisin sauce

  • 1 tablespoon oyster sauce

  • 1 tablespoon rice vinegar

  • 1 tablespoon sesame oil

  • 2 tablespoons canola or olive oil

  • 3 cloves garlic, minced

  • 1 tablespoon fresh ginger, grated

  • 1 onion, thinly sliced

  • 1 bell pepper (any color), thinly sliced

  • 1 carrot, julienned

  • 1 cup broccoli florets

  • 1 cup snap peas, ends trimmed

  • 2 green onions, sliced (for garnish)

  • Sesame seeds (for garnish)

  • Brown rice or quinoa (for serving)

Recipe

  • In a small bowl, mix together soy sauce, hoisin sauce, oyster sauce, and rice vinegar. Set aside.

  • In a large skillet or wok, heat canola or olive oil over medium-high heat.

  • Add lean ground beef to the skillet and cook until browned, breaking it apart with a spoon.

  • Stir in minced garlic and grated ginger. Cook for an additional minute until fragrant.

  • Add sliced onion, bell pepper, julienned carrot, broccoli florets, and snap peas to the skillet. Stir-fry for 3-5 minutes until the vegetables are tender-crisp.

  • Pour the sauce mixture over the beef and vegetables. Stir well to coat everything evenly. Cook for an additional 2-3 minutes.

  • Drizzle sesame oil over the stir fry and toss to combine.

  • Taste and adjust the seasoning if needed.

  • Serve the healthy Ground Beef Stir Fry over brown rice or quinoa.

  • Garnish with sliced green onions and sesame seeds.

  • Enjoy your flavorful and nutritious Ground Beef Stir Fry!

Beef Taco Salad

Prep Time: 25 Minutes

Ingredients

For the Beef:

  • 1 pound lean ground beef

  • 1 tablespoon olive oil

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 tablespoon chili powder

  • 1 teaspoon ground cumin

  • 1/2 teaspoon paprika

  • Salt and pepper to taste

For the Salad:

  • Mixed salad greens (e.g., lettuce, spinach, arugula)

  • 1 cup cherry tomatoes, halved

  • 1 cup corn kernels (fresh, frozen, or canned)

  • 1 cup black beans, drained and rinsed

  • 1 avocado, diced

  • 1/2 cup red onion, finely chopped

  • 1/4 cup fresh cilantro, chopped

For the Dressing:

  • 1/4 cup plain Greek yogurt

  • 2 tablespoons lime juice

  • 1 tablespoon olive oil

  • 1 teaspoon honey

  • Salt and pepper to taste

Optional Toppings:

  • Salsa

  • Shredded cheese

  • Tortilla strips

Recipe

For the Beef:

  1. In a large skillet, heat olive oil over medium heat. Add chopped onions and garlic, sautéing until softened.

  2. Add lean ground beef to the skillet, breaking it apart with a spatula. Cook until browned.

  3. Season the beef with chili powder, ground cumin, paprika, salt, and pepper. Stir well to combine. Cook for an additional 2-3 minutes.

  4. Remove the skillet from heat and set aside.

For the Salad:

  1. In a large salad bowl, combine mixed greens, cherry tomatoes, corn kernels, black beans, diced avocado, red onion, and cilantro.

For the Dressing:

  1. In a small bowl, whisk together Greek yogurt, lime juice, olive oil, honey, salt, and pepper.

  2. Pour the dressing over the salad and toss until well coated.

Assembling the Taco Salad:

  1. Divide the salad among serving plates.

  2. Top the salad with the seasoned ground beef.

  3. Add optional toppings such as salsa, shredded cheese, and tortilla strips.

  4. Serve immediately and enjoy your healthy beef taco salad!

Zucchini Noodles With Beef

Prep Time: 40 Minutes

Ingredients

For Zucchini Noodles:

  • 4 medium-sized zucchini

  • Salt, for sprinkling

For Lean Beef Bolognese Sauce:

  • 1 lb lean ground beef

  • 1 onion, finely chopped

  • 2 carrots, peeled and finely diced

  • 2 celery stalks, finely diced

  • 3 cloves garlic, minced

  • 1 can (28 oz) crushed tomatoes (preferably low-sodium)

  • 2 tablespoons tomato paste

  • 1 cup low-sodium beef or vegetable broth

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1/2 teaspoon dried thyme

  • Salt and pepper to taste

  • Olive oil for cooking

For Garnish:

  • Fresh basil or parsley, chopped

  • Grated Parmesan cheese (optional)

Recipe

For Zucchini Noodles:

  1. Using a spiralizer or a julienne peeler, create zucchini noodles from the zucchini.

  2. Sprinkle the zucchini noodles with salt and let them sit in a colander for about 15-20 minutes. This helps to draw out excess moisture.

  3. After 20 minutes, pat the zucchini noodles dry with paper towels to remove the released moisture.

For Lean Beef Bolognese Sauce:

  1. In a large skillet or saucepan, heat olive oil over medium heat.

  2. Add chopped onions, diced carrots, and diced celery. Sauté until the vegetables are softened.

  3. Add minced garlic and cook for an additional minute until fragrant.

  4. Add lean ground beef to the skillet and cook until browned, breaking it apart with a spoon.

  5. Stir in crushed tomatoes, tomato paste, low-sodium broth, dried oregano, dried basil, dried thyme, salt, and pepper. Mix well.

  6. Bring the mixture to a simmer, then reduce the heat to low and let it simmer for 20-30 minutes, allowing the flavors to meld together.

  7. Taste and adjust the seasoning if needed.

For Assembly:

  1. Heat a bit of olive oil in a separate pan over medium heat.

  2. Add the zucchini noodles and sauté for 2-3 minutes until they are just tender. Be careful not to overcook.

  3. Serve the sautéed zucchini noodles on plates.

  4. Top with a generous serving of the lean beef Bolognese sauce.

  5. Garnish with chopped fresh basil or parsley.

  6. Optionally, sprinkle grated Parmesan cheese on top before serving.

  7. Enjoy your healthy Zucchini Noodles with Lean Beef Bolognese!

Spicy Southwest Butternut Squash Casserole

Prep Time: 50 Minutes

Ingredients

  • 1 lb lean ground beef

  • 1 medium-sized butternut squash, peeled and diced

  • 1 red bell pepper, diced

  • 1 yellow bell pepper, diced

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 cup frozen corn kernels

  • 1 cup diced tomatoes (fresh or canned)

  • 1 cup low-fat shredded cheddar cheese

  • 1 tablespoon olive oil

  • 1 teaspoon ground cumin

  • 1 teaspoon chili powder

  • 1/2 teaspoon smoked paprika

  • Salt and pepper to taste

  • Fresh cilantro, chopped (for garnish)

Recipe

  • Preheat your oven to 375°F (190°C).

  • In a large skillet, heat olive oil over medium heat. Add chopped onions and garlic, sauté until softened.

  • Add the ground beef to the skillet, breaking it apart with a spoon, and cook until browned. Drain any excess fat.

  • Stir in the diced butternut squash, red and yellow bell peppers. Cook for 5-7 minutes until the vegetables are slightly tender.

  • Add cumin, chili powder, smoked paprika, salt, and pepper to the skillet. Mix well to coat the ingredients with the spices.

  • Add black beans, corn, and diced tomatoes to the skillet. Cook for an additional 5 minutes, allowing the flavors to meld together.

  • Transfer the mixture to a baking dish. Sprinkle shredded cheddar cheese evenly over the top.

  • Bake in the preheated oven for 25-30 minutes or until the cheese is melted and bubbly, and the butternut squash is tender.

  • Remove from the oven and let it cool for a few minutes. Garnish with fresh chopped cilantro.

  • Serve the Spicy Southwest Butternut Squash Casserole warm, and enjoy your delicious and healthy meal!

Nutritious Taco Soup

Prep Time: 35 Minutes

Ingredients

  • 1 lb lean ground beef

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 1 bell pepper (any color), diced

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 can (15 oz) kidney beans, drained and rinsed

  • 1 can (15 oz) corn kernels, drained

  • 1 can (15 oz) diced tomatoes

  • 1 can (4 oz) diced green chilies

  • 4 cups low-sodium beef or vegetable broth

  • 1 packet taco seasoning (or use homemade seasoning)

  • 1 teaspoon ground cumin

  • 1 teaspoon chili powder

  • Salt and pepper to taste

  • Optional toppings: diced avocado, shredded (lowfat) cheese, fresh cilantro

Recipe

  • In a large pot or Dutch oven, brown the ground beef over medium heat. Drain any excess fat.

  • Add diced onions and minced garlic to the pot. Sauté until the onions are translucent.

  • Stir in diced bell pepper and cook for an additional 2-3 minutes until the pepper softens.

  • Add taco seasoning, ground cumin, and chili powder. Mix well to coat the meat and vegetables with the seasoning.

  • Pour in the diced tomatoes, black beans, kidney beans, corn, and diced green chilies. Stir to combine.

  • Pour in the low-sodium broth, ensuring that the ingredients are well covered. Bring the soup to a simmer.

  • Season with salt and pepper to taste. Allow the soup to simmer for 15-20 minutes to let the flavors meld together.

  • Taste and adjust the seasoning if needed. If you prefer a spicier soup, you can add more chili powder or diced jalapeños.

  • Serve the healthy taco soup hot, garnished with diced avocado, shredded cheese, a dollop of Greek yogurt, and fresh cilantro.

  • Enjoy your nutritious and flavorful Taco Soup!

Healthy Enchilada Casserole

Prep Time: 45 Minutes

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Ingredients

  • 1 lb lean ground beef

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 bell pepper (any color), diced

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 cup corn kernels (fresh, frozen, or canned)

  • 1 can (15 oz) diced tomatoes, drained

  • 1 can (4 oz) diced green chilies

  • 1 teaspoon ground cumin

  • 1 teaspoon chili powder

  • 1/2 teaspoon smoked paprika

  • Salt and pepper to taste

  • 8 whole wheat or corn tortillas

  • 2 cups enchilada sauce (store-bought or homemade)

  • 1 cup low-fat shredded cheddar cheese

  • Fresh cilantro, chopped (for garnish)

  • Optional toppings: diced avocado, sliced green onions

Recipe

  • Preheat your oven to 375°F (190°C).

  • In a large skillet, brown the ground beef over medium heat. Drain any excess fat.

  • Add chopped onions and minced garlic to the skillet. Sauté until the onions are softened.

  • Stir in diced bell pepper and cook for an additional 2-3 minutes until the pepper is tender.

  • Add black beans, corn, diced tomatoes, and green chilies to the skillet. Season with ground cumin, chili powder, smoked paprika, salt, and pepper. Mix well and let it simmer for 5-7 minutes.

  • In a separate saucepan, warm the enchilada sauce.

  • Grease a baking dish. Place a layer of tortillas to cover the bottom.

  • Spoon half of the beef and vegetable mixture over the tortillas, spreading it evenly.

  • Drizzle a portion of the enchilada sauce over the beef mixture, then sprinkle with a portion of shredded cheddar cheese.

  • Repeat the layers with the remaining tortillas, beef mixture, enchilada sauce, and cheese.

  • Bake in the preheated oven for 25-30 minutes or until the cheese is melted and bubbly.

  • Remove from the oven and let it cool for a few minutes. Garnish with fresh chopped cilantro and additional optional toppings.

  • Slice and serve the healthy Enchilada Casserole warm.

Spaghetti Bolognese

Prep Time: 40 Minutes

Ingredients

  • 1 lb lean ground beef

  • 1 onion, finely chopped

  • 2 carrots, peeled and finely diced

  • 2 celery stalks, finely diced

  • 3 cloves garlic, minced

  • 1 can (28 oz) crushed tomatoes (preferably low-sodium)

  • 1/2 cup tomato paste

  • 1 cup low-sodium beef or vegetable broth

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1/2 teaspoon dried thyme

  • Salt and pepper to taste

  • Whole wheat or alternative pasta of your choice

  • Fresh basil or parsley, chopped (for garnish)

  • Grated Parmesan cheese (optional)

Recipe

  • In a large skillet or saucepan, brown the ground beef over medium heat. Drain any excess fat.

  • Add chopped onions, diced carrots, and diced celery to the skillet. Sauté until the vegetables are softened.

  • Stir in minced garlic and cook for an additional minute until fragrant.

  • Add crushed tomatoes, tomato paste, and low-sodium broth to the skillet. Mix well to combine.

  • Season with dried oregano, dried basil, dried thyme, salt, and pepper. Stir and let the sauce simmer on low heat for 20-30 minutes, allowing the flavors to meld together.

  • Meanwhile, cook the pasta according to the package instructions. Use whole wheat or an alternative pasta for added health benefits.

  • Taste the Bolognese sauce and adjust the seasoning if needed.

  • Serve the Bolognese sauce over the cooked pasta.

  • Garnish with fresh chopped basil or parsley.

  • Optionally, sprinkle grated Parmesan cheese on top before serving.

  • Enjoy your healthy Spaghetti Bolognese!

Korean Bulgogi

Prep Time: 30 Minutes

Ingredients

  • 1 lb lean ground beef

  • 1 pear, peeled, cored, and grated

  • 1/4 cup soy sauce (low-sodium)

  • 2 tablespoons honey or maple syrup

  • 2 tablespoons mirin (rice wine)

  • 1 tablespoon sesame oil

  • 3 cloves garlic, minced

  • 1 teaspoon fresh ginger, grated

  • 1 tablespoon sesame seeds (optional, for garnish)

  • 2 green onions, finely sliced (for garnish)

  • Cooked brown rice or cauliflower rice (for serving)

  • Mixed vegetables (such as bell peppers, carrots, and broccoli), stir-fried (optional)

Recipe

  • In a bowl, combine grated pear, soy sauce, honey or maple syrup, mirin, sesame oil, minced garlic, and grated ginger. Mix well to create the marinade.

  • In a large mixing bowl, place the lean ground beef. Pour the marinade over the beef and toss until the beef is well coated. Let it marinate for at least 30 minutes in the refrigerator.

  • Heat a large skillet or wok over medium-high heat.

  • Add the marinated ground beef to the hot skillet. Cook, breaking it apart with a spoon, until the beef is browned and cooked through.

  • If desired, stir-fry mixed vegetables in a separate pan until they are tender-crisp.

  • Once the beef is cooked, add the stir-fried vegetables (if using) to the skillet and toss to combine.

  • Garnish with sesame seeds and sliced green onions.

  • Serve the healthy Korean Bulgogi over cooked brown rice or cauliflower rice.

  • Enjoy your delicious and nutritious Korean Bulgogi!

Mediterranean Beef Kebabs

Prep Time: 35 Minutes

Ingredients

  • 1 lb lean ground beef

  • 1 small red onion, finely chopped

  • 2 cloves garlic, minced

  • 1/4 cup fresh parsley, chopped

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1 teaspoon smoked paprika

  • Salt and pepper to taste

  • Juice of 1 lemon

  • 2 tablespoons olive oil

  • Wooden or metal skewers

  • Greek yogurt or tzatziki sauce (for serving)

  • Whole wheat pita bread or couscous (for serving)

  • Cherry tomatoes, cucumber slices, and red onion slices (for garnish)

Recipe

  • In a large mixing bowl, combine lean ground beef, chopped red onion, minced garlic, chopped parsley, ground cumin, ground coriander, smoked paprika, salt, and pepper.

  • Mix the ingredients thoroughly until well combined.

  • Divide the mixture into portions and shape them into elongated sausage-like forms around the skewers.

  • In a separate bowl, whisk together lemon juice and olive oil. Brush this mixture over the shaped kebabs.

  • Preheat a grill or grill pan over medium-high heat.

  • Grill the beef kebabs for about 8-10 minutes, turning occasionally, until they are cooked through and have a nice char.

  • While the kebabs are grilling, prepare the garnishes. Slice cherry tomatoes, cucumber, and red onion for topping.

  • Serve the Mediterranean-style Beef Kebabs on a platter with whole wheat pita bread or couscous.

  • Garnish with sliced cherry tomatoes, cucumber, and red onion.

  • Drizzle with additional lemon juice or serve with Greek yogurt or tzatziki sauce on the side.

  • Enjoy your healthy and flavorful Mediterranean-style Beef Kebabs!

Stuffed Sweet Potatoes

Prep Time: 50 Minutes

Ingredients

  • 4 medium-sized sweet potatoes

  • 1 pound lean ground beef

  • 1 tablespoon olive oil

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 bell pepper, diced (choose your preferred color)

  • 1 zucchini, diced

  • 1 cup black beans, drained and rinsed

  • 1 teaspoon ground cumin

  • 1 teaspoon chili powder

  • 1/2 teaspoon paprika

  • Salt and pepper to taste

  • 1 cup cherry tomatoes, halved

  • 1/4 cup fresh cilantro, chopped

  • Greek yogurt or sour cream for topping (optional)

  • Lime wedges for serving

Recipe

  • Preheat your oven to 400°F (200°C).

  • Wash and scrub the sweet potatoes. Pierce them with a fork a few times and place them on a baking sheet. Bake for 45-60 minutes or until tender.

  • While the sweet potatoes are baking, prepare the stuffing. In a large skillet, heat olive oil over medium heat. Add chopped onions and garlic, sautéing until softened.

  • Add lean ground beef to the skillet, breaking it apart with a spatula. Cook until browned.

  • Add diced bell pepper, diced zucchini, and black beans to the skillet. Season with ground cumin, chili powder, paprika, salt, and pepper. Cook for an additional 5-7 minutes until the vegetables are tender.

  • Stir in cherry tomatoes and fresh cilantro. Cook for an additional 2 minutes, allowing the tomatoes to soften slightly.

  • Once the sweet potatoes are cooked, carefully slice them open lengthwise. Fluff the insides with a fork.

  • Spoon the beef and vegetable mixture over the sweet potatoes.

  • Optionally, top each stuffed sweet potato with a dollop of Greek yogurt or sour cream.

  • Serve the stuffed sweet potatoes with lime wedges on the side.

  • Enjoy your healthy and satisfying stuffed sweet potatoes!

Ground Beef Lettuce Wraps

Prep Time: 25 Minutes

Ingredients

  • 1 lb lean ground beef

  • 1 tablespoon olive oil

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 1 bell pepper (any color), finely diced

  • 1 zucchini, finely diced

  • 1 carrot, grated

  • 1 teaspoon ground ginger

  • 2 tablespoons low-sodium soy sauce

  • 1 tablespoon hoisin sauce

  • 1 tablespoon rice vinegar

  • 1 teaspoon sesame oil

  • Salt and pepper to taste

  • Butter lettuce leaves (or iceberg lettuce leaves)

  • Green onions, sliced (for garnish)

  • Sesame seeds (optional, for garnish)

Recipe

  • In a large skillet, heat olive oil over medium heat. Add chopped onions and minced garlic, sauté until softened.

  • Add lean ground beef to the skillet and cook until browned. Drain any excess fat.

  • Stir in finely diced bell pepper, zucchini, and grated carrot. Cook for 3-5 minutes until the vegetables are tender-crisp.

  • In a small bowl, mix ground ginger, low-sodium soy sauce, hoisin sauce, rice vinegar, and sesame oil.

  • Pour the sauce mixture over the beef and vegetable mixture. Stir well to coat evenly. Cook for an additional 2-3 minutes.

  • Season with salt and pepper to taste. Adjust the seasoning if needed.

  • Wash and separate the leaves of the butter lettuce or iceberg lettuce to create cups for the filling.

  • Spoon the ground beef and vegetable mixture into the lettuce cups.

  • Garnish with sliced green onions and sesame seeds if desired.

  • Serve the healthy Ground Beef Lettuce Wraps immediately.

Shepherd's Pie with Sweet Potato Topping

Prep Time: 50 Minutes

Ingredients

  • 1 lb lean ground beef

  • 1 onion, finely chopped

  • 2 carrots, diced

  • 2 cloves garlic, minced

  • 1 cup frozen peas

  • 1 cup corn kernels (fresh, frozen, or canned)

  • 1 tablespoon tomato paste

  • 1 cup low-sodium beef or vegetable broth

  • 1 teaspoon Worcestershire sauce

  • 1 teaspoon dried thyme

  • Salt and pepper to taste

  • 1/2 cup low-fat shredded cheddar cheese

For the Sweet Potato Topping:

  • 3 medium-sized sweet potatoes, peeled and diced

  • 2 tablespoons olive oil

  • Salt and pepper to taste

Recipe

For the Filling:

  1. In a large skillet, cook lean ground beef over medium heat until browned. Drain any excess fat.

  2. Add chopped onions and diced carrots to the skillet. Sauté until the onions are softened.

  3. Stir in minced garlic, frozen peas, and corn. Cook for an additional 2-3 minutes.

  4. Add tomato paste, low-sodium broth, Worcestershire sauce, dried thyme, salt, and pepper. Mix well and let it simmer for 10-15 minutes until the mixture thickens.

For the Sweet Potato Topping:

  1. Boil or steam the diced sweet potatoes until tender.

  2. Mash the sweet potatoes with olive oil, salt, and pepper until smooth.

Assembling the Shepherd's Pie:

  1. Preheat your oven to 375°F (190°C).

  2. Transfer the beef and vegetable mixture to a baking dish.

  3. Spoon the mashed sweet potatoes over the beef mixture, spreading them evenly to cover.

  4. Optionally, sprinkle low-fat shredded cheddar cheese on top for a golden finish.

  5. Bake in the preheated oven for 20-25 minutes or until the top is lightly browned.

  6. Remove from the oven and let it cool for a few minutes.

  7. Serve the healthy Shepherd's Pie warm, and enjoy your comforting and nutritious meal!

CHICKEN RECIPES

Grilled Chicken with Quinoa and Greens

Prep Time: 50 Minutes

Ingredients

For the Grilled Chicken:

  • 2 boneless, skinless chicken breasts

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1 teaspoon dried oregano

  • Salt and pepper to taste

For the Quinoa:

  • 1 cup quinoa

  • 2 cups water or chicken broth

  • Salt to taste

For the Greens:

  • 4 cups mixed greens (such as spinach, kale, arugula, or any of your favorite greens)

  • 1 tablespoon olive oil

  • 1 clove garlic, minced

  • Juice of 1 lemon

  • Salt and pepper to taste

Optional Toppings:

  • Cherry tomatoes, sliced

  • Cucumber, sliced

  • Red onion, thinly sliced

  • Feta cheese, crumbled

  • Balsamic glaze (for drizzling)

Recipe

1. Marinate the Chicken:

  • In a bowl, combine the olive oil, minced garlic, dried oregano, salt, and pepper to create a marinade.

  • Place the chicken breasts in a resealable plastic bag or a shallow dish and pour the marinade over them.

  • Seal the bag or cover the dish, then refrigerate for at least 30 minutes (or up to 4 hours for better flavor).

2. Prepare the Quinoa:

  • Rinse the quinoa under cold water to remove any bitterness.

  • In a medium saucepan, combine the quinoa and water (or chicken broth).

  • Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes or until the liquid is absorbed and the quinoa is tender.

  • Remove from heat, fluff the quinoa with a fork, and season with a pinch of salt. Keep it warm.

3. Grill the Chicken:

  • Preheat your grill to medium-high heat (about 375-400°F or 190-200°C).

  • Remove the chicken breasts from the marinade and grill them for approximately 6-8 minutes per side, or until they reach an internal temperature of 165°F (74°C) and are no longer pink in the center.

  • Remove the chicken from the grill, tent it with aluminum foil, and let it rest for a few minutes before slicing it.

4. Prepare the Greens:

  • While the chicken is resting, heat 1 tablespoon of olive oil in a large skillet over medium heat.

  • Add the minced garlic and sauté for about 1 minute until fragrant.

  • Add the mixed greens and lemon juice to the skillet. Toss and cook for 2-3 minutes until the greens are wilted.

  • Season with salt and pepper to taste.

5. Assemble the Dish:

  • To serve, divide the cooked quinoa among four plates.

  • Top each plate with the grilled chicken slices.

  • Spoon the sautéed greens over the chicken.

  • Add any optional toppings such as cherry tomatoes, cucumber, red onion, and feta cheese. Drizzle with balsamic glaze or additional lemon juice if desired.

Chicken with Vegetable Stir-Fry

Prep Time: 30 Minutes

Ingredients

For the Stir-Fry Sauce:

  • 3 tablespoons low-sodium soy sauce

  • 2 tablespoons honey or maple syrup

  • 2 tablespoons rice vinegar

  • 1 tablespoon cornstarch

  • 1/4 cup chicken broth or water

  • 1 teaspoon minced garlic

  • 1 teaspoon minced ginger

  • Red pepper flakes (optional for heat)

For the Chicken and Vegetables:

  • 1 pound boneless, skinless chicken breasts or thighs, cut into thin strips

  • 2 tablespoons vegetable oil (such as canola or peanut oil)

  • 4 cups mixed vegetables (such as bell peppers, broccoli, snap peas,

  • carrots, and mushrooms), cut into bite-sized pieces

  • Salt and pepper to taste

  • Sesame seeds or chopped green onions for garnish (optional)

Recipe

1.    Prepare the Stir-Fry Sauce:        

  • In a small bowl, whisk together the low-sodium soy sauce, honey or maple syrup, rice vinegar, cornstarch, chicken broth or water, minced garlic, minced ginger, and red pepper flakes (if using). Set aside.

2.    Cook the Chicken:

  • Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.

  • Season the chicken strips with salt and pepper.

  • Add the chicken to the hot skillet and stir-fry for about 4-5 minutes or until it's no longer pink in the center and has some browning.

  • Remove the cooked chicken from the skillet and set it aside on a plate.

3.    Stir-Fry the Vegetables:

  • In the same skillet, add the remaining 1 tablespoon of vegetable oil.

  • Add the mixed vegetables to the skillet and stir-fry for 5-7 minutes or until they are tender-crisp.

  • If needed, add a bit more oil or a splash of water to prevent sticking.

4.    Combine and Finish:

  • Return the cooked chicken to the skillet with the vegetables.    

  • Pour the stir-fry sauce over the chicken and vegetables.    

  • Stir-fry for an additional 2-3 minutes until the sauce thickens and coats the ingredients evenly.

5.    Serve:    

  • Taste and adjust the seasoning, adding more soy sauce or honey if desired. Sprinkle with sesame seeds or chopped green onions for garnish, if desired.

Baked Lemon Herb Chicken

Prep Time: 40 Minutes

Ingredients

  • 4 boneless, skinless chicken breasts

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • Zest of 1 lemon

  • Juice of 1 lemon

  • 1 teaspoon dried oregano

  • 1 teaspoon dried thyme

  • 1 teaspoon dried rosemary

  • Salt and pepper to taste

  • Lemon slices for garnish (optional)

  • Fresh herbs (such as parsley or basil) for garnish (optional)

Recipe


1.    Preheat the Oven:       

  • Preheat your oven to 375°F (190°C).

2.    Prepare the Marinade:       

  • In a small bowl, whisk together the olive oil, minced garlic, lemon zest, lemon juice, dried oregano, dried thyme, dried rosemary, salt, and pepper to create the marinade.

3.    Marinate the Chicken:

  • Place the chicken breasts in a shallow dish or a resealable plastic bag.       

  • Pour the marinade over the chicken, ensuring that each piece is coated evenly.        

  • Seal the bag or cover the dish and refrigerate for at least 30 minutes to allow the chicken to marinate. You can marinate it for up to 4 hours for better flavor.

4.    Bake the Chicken:

  • Place the marinated chicken breasts in a baking dish or on a baking sheet lined with parchment paper.        

  • Optionally, you can place lemon slices on top of each chicken breast for added flavor and presentation.      

  • Bake in the preheated oven for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center.

  • Cooking time may vary slightly depending on the thickness of your chicken breasts.

5.    Garnish and Serve:       

  • Once the chicken is cooked through, remove it from the oven.

  • Garnish with fresh herbs, if desired.        

  • Serve the baked lemon herb chicken with your favorite side dishes, such as steamed vegetables, roasted potatoes, or a simple salad.

Spicy Chicken Tacos

Prep Time: 30 Minutes

Ingredients

For the Spicy Chicken:

  • 1 pound boneless, skinless chicken breasts or thighs, cut into small

  • strips or cubes

  • 1 tablespoon olive oil

  • 1 teaspoon chili powder

  • 1/2 teaspoon cayenne pepper (adjust to your desired level of spiciness)

  • 1 teaspoon paprika

  • 1/2 teaspoon cumin

  • Salt and pepper to taste

  • Juice of 1 lime

For the Taco Assembly:

  • 8 small whole-grain or corn tortillas

  • 2 cups shredded lettuce or cabbage

  • 1 cup diced tomatoes

  • 1/2 cup diced red onion

  • 1/2 cup diced bell peppers (any color)

  • 1/2 cup plain Greek yogurt or low-fat sour cream

  • 1/2 cup fresh cilantro leaves

  • Lime wedges for garnish

  • Sliced jalapeños (optional, for extra heat)

Recipe

1.    Prepare the Spicy Chicken:

  • In a bowl, combine the chili powder, cayenne pepper, paprika, cumin, salt, and pepper.      

  • Heat the olive oil in a large skillet over medium-high heat.

  • Add the chicken pieces to the skillet and sprinkle the spice mixture over them.        

  • Cook the chicken for about 5-7 minutes, or until it's cooked through and nicely browned.

  • Squeeze the lime juice over the cooked chicken and stir to coat. Remove from heat.

2.    Warm the Tortillas:        

  • Heat the tortillas according to the package instructions. Typically, this can be done in a dry skillet or in the microwave for a few seconds.

3.    Assemble the Tacos:

  • Lay out the warm tortillas.

  • Place a generous spoonful of the spicy chicken on each tortilla.      

  • Top with shredded lettuce or cabbage, diced tomatoes, diced red onion, and diced bell peppers.

4.    Add Toppings:        

  • Drizzle each taco with a dollop of plain Greek yogurt or low-fat sour cream.   

  • Sprinkle fresh cilantro leaves over the top for a burst of freshness.       

  • For extra heat, you can add sliced jalapeños if desired.

5.    Serve:

  • Serve the spicy chicken tacos immediately, garnished with lime wedges for an extra burst of citrus flavor.

Chicken, Avocado, and Black Bean Salad

Prep Time: 30 Minutes

Ingredients

For the Salad:

  • 2 boneless, skinless chicken breasts

  • 1 teaspoon olive oil

  • 1 teaspoon chili powder

  • 1/2 teaspoon cumin

  • Salt and pepper to taste

  • 4 cups mixed salad greens (such as lettuce, spinach, or arugula)

  • 1 cup canned black beans, drained and rinsed

  • 1 cup cherry tomatoes, halved

  • 1 avocado, diced

  • 1/2 cup corn kernels (fresh, frozen, or canned)

  • 1/4 cup red onion, finely chopped

  • 1/4 cup fresh cilantro, chopped (optional)

For the Dressing:

  • 2 tablespoons olive oil

  • 2 tablespoons fresh lime juice

  • 1 clove garlic, minced

  • Salt and pepper to taste

Recipe

1.    Cook the Chicken: -     

  • Season the chicken breasts with chili powder, cumin, salt, and pepper.

  • Heat 1 teaspoon of olive oil in a skillet over medium-high heat.

  • Add the chicken breasts and cook for about 6-8 minutes per side, or until the chicken is cooked through and no longer pink in the center.

  • Remove the chicken from the skillet, let it rest for a few minutes, then slice it into thin strips.

2.    Prepare the Dressing:       

  • In a small bowl, whisk together the olive oil, fresh lime juice, minced garlic, salt, and pepper. Set aside.

3.    Assemble the Salad:

  • In a large salad bowl, combine the mixed salad greens, drained black beans, cherry tomatoes, diced avocado, corn kernels, and finely chopped red onion.

  • Add the sliced chicken on top of the salad.

4.    Drizzle with Dressing:       

  • Drizzle the dressing over the salad.

5.    Optional Garnish:       

  • If desired, sprinkle fresh cilantro over the top of the salad for added flavor and freshness.

6.    Serve:

  • Toss everything together gently to combine all the ingredients and coat them with the dressing.

  • Serve the healthy Chicken, Avocado, and Black Bean Salad immediately.

One-Pan Chicken Fajitas

Prep Time: 30 Minutes

Ingredients

  • 1 pound boneless, skinless chicken breasts or thighs, thinly sliced

  • 2 bell peppers (any color), thinly sliced

  • 1 red onion, thinly sliced

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1 teaspoon chili powder

  • 1 teaspoon cumin

  • 1/2 teaspoon paprika

  • 1/2 teaspoon dried oregano

  • Salt and pepper to taste

  • Juice of 1 lime

  • 8 small whole-grain or corn tortillas

  • Optional toppings: sliced avocado, shredded lettuce, diced tomatoes, plain Greek yogurt or low-fat sour cream, salsa, shredded cheese, and lime wedges

Recipe


1.    Preheat the Oven:

  • Preheat your oven to 400°F (200°C).

2.    Prepare the Chicken and Vegetables:

  • In a large mixing bowl, combine the thinly sliced chicken, bell peppers, red onion, olive oil, minced garlic, chili powder, cumin, paprika, dried oregano, salt, and pepper.

  • Toss everything together until the chicken and vegetables are well coated with the seasoning.

3.    Arrange on a Baking Sheet:

  • Line a large baking sheet with parchment paper or lightly grease it with cooking spray.

  • Spread the seasoned chicken and vegetable mixture evenly on the baking sheet.

4.    Bake:

  • Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through, and the vegetables are tender and slightly caramelized.

5.    Squeeze Lime Juice:

  • Remove the pan from the oven and drizzle the juice of one lime over the cooked chicken and vegetables. Toss gently to combine.

6.    Warm the Tortillas:

  • While the chicken and vegetables are in the oven, you can warm the tortillas. You can wrap them in foil and heat them in the oven for a few minutes or warm them in a dry skillet over low heat.

7.    Assemble the Fajitas:

  • To serve, spoon the cooked chicken and vegetables onto warm tortillas.

  • Add your choice of optional toppings such as sliced avocado, shredded lettuce, diced tomatoes, plain Greek yogurt or low-fat sour cream, salsa, shredded cheese, and a squeeze of fresh lime juice.

8.    Serve:

  • Fold the tortillas over the filling, and serve your healthy One-Pan Chicken Fajitas immediately.

Asian-Inspired Chicken Salad

Prep Time: 30 Minutes

Ingredients

For the Salad:

  • 1 pound boneless, skinless chicken breasts

  • 8 cups mixed salad greens (such as lettuce, spinach, and arugula)

  • 1 cup shredded carrots

  • 1 cup red bell pepper, thinly sliced

  • 1 cup cucumber, thinly sliced

  • 1/2 cup red cabbage, thinly sliced

  • 1/4 cup fresh cilantro leaves

  • 1/4 cup chopped green onions

  • 1/4 cup chopped roasted peanuts (optional for garnish)

For the Dressing:

  • 1/4 cup low-sodium soy sauce

  • 2 tablespoons rice vinegar

  • 1 tablespoon honey or maple syrup

  • 1 tablespoon sesame oil

  • 1 clove garlic, minced

  • 1 teaspoon grated fresh ginger

  • 1/2 teaspoon sriracha sauce (adjust to your preferred level of spiciness)

Recipe


1.    Cook the Chicken:

  • Season the chicken breasts with salt and pepper.

  • Heat a grill pan or a skillet over medium-high heat and lightly grease it with cooking spray or a small amount of oil.

  • Grill the chicken for about 6-8 minutes per side or until it's cooked through and no longer pink in the center.

  • Remove the chicken from the pan, let it rest for a few minutes, and then slice it into thin strips.

2.    Prepare the Dressing:

  • In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, honey or maple syrup, sesame oil, minced garlic, grated ginger, and sriracha sauce.

  • Adjust the amount of sriracha to your desired level of spiciness.

3.    Assemble the Salad:

  • In a large salad bowl, combine the mixed salad greens, shredded carrots, thinly sliced red bell pepper, cucumber, red cabbage, fresh cilantro leaves, and chopped green onions.

4.    Add the Chicken:

  • Add the sliced chicken to the salad.

5.    Drizzle with Dressing:

  • Drizzle the Asian-inspired dressing over the salad.

6.    Toss and Garnish:

  • Gently toss everything together until the salad is well coated with the dressing.

  • If desired, garnish the salad with chopped roasted peanuts for added crunch and flavor.

7.    Serve:

  • Serve the healthy Asian-Inspired Chicken Salad immediately.

Chicken with Creamy Sun-Dried Tomato Sauce

Prep Time: 30 Minutes

Ingredients

For the Chicken:

  • 4 boneless, skinless chicken breasts

  • Salt and pepper to taste

  • 1 tablespoon olive oil

  • 1 teaspoon garlic powder

  • 1 teaspoon paprika

For the Creamy Sun-Dried Tomato Sauce:

  • 1 cup sun-dried tomatoes (packed in oil), drained and chopped

  • 2 cloves garlic, minced

  • 1 cup low-sodium chicken broth

  • 1 cup reduced-fat heavy cream or half-and-half

  • 1 teaspoon dried basil

  • 1/2 teaspoon dried oregano

  • Salt and pepper to taste

  • Fresh basil leaves, chopped, for garnish (optional)

  • Grated Parmesan cheese for garnish (optional)

Recipe

1.    Season and Cook the Chicken:

  • Season both sides of the chicken breasts with salt, pepper, garlic powder, and paprika.  

  • Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.  

  • Add the chicken breasts to the skillet and cook for about 6-8 minutes per side, or until they are cooked through and no longer pink in the center.  

  • Remove the chicken from the skillet and set it aside on a plate.  

2.    Prepare the Creamy Sun-Dried Tomato Sauce:  

  • In the same skillet, add minced garlic and chopped sun-dried tomatoes.  

  • Sauté for 1-2 minutes until fragrant.  

  • Pour in the low-sodium chicken broth, and use a wooden spoon to scrape up any browned bits from the bottom of the skillet.  

  • Reduce the heat to medium-low, and simmer for 3-4 minutes to allow the flavors to meld.  

  • Stir in the reduced-fat heavy cream (or half-and-half), dried basil, dried oregano, salt, and pepper.  

  • Simmer for an additional 3-4 minutes, or until the sauce thickens slightly.  

3.    Return the Chicken:  

  • Return the cooked chicken breasts to the skillet, and spoon some of the creamy sun-dried tomato sauce over the top.  

4.    Garnish and Serve:  

  • If desired, garnish the dish with chopped fresh basil leaves and grated Parmesan cheese.  

  • Serve the healthy Chicken with Creamy Sun-Dried Tomato Sauce immediately.

Buffalo Chicken Lettuce Wraps

Prep Time: 25 Minutes

Ingredients

For the Buffalo Chicken Filling:

  • 1 pound boneless, skinless chicken breasts, cut into small cubes

  • 2 tablespoons olive oil

  • 1/2 cup hot sauce (such as Frank's RedHot or your favorite brand)

  • 1/4 cup low-fat Greek yogurt

  • 2 tablespoons light mayonnaise

  • 1 teaspoon garlic powder

  • Salt and pepper to taste

For Assembling the Lettuce Wraps:

  • Large lettuce leaves (such as iceberg or butter lettuce)

  • Shredded carrots

  • Celery sticks, thinly sliced

  • Blue cheese crumbles (optional)

  • Ranch or blue cheese dressing for drizzling (optional)

Recipe

1.    Cook the Buffalo Chicken Filling:

  • Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.  

  • Add the cubed chicken to the skillet and cook for about 5-7 minutes, or until the chicken is cooked through and lightly browned.  

  • In a separate bowl, combine the hot sauce, low-fat Greek yogurt, light mayonnaise, garlic powder, salt, and pepper. Mix well.  

  • Pour the sauce mixture over the cooked chicken in the skillet and stir to coat. Cook for an additional 2-3 minutes to heat the sauce thoroughly. Remove from heat.  

2.    Assemble the Lettuce Wraps:  

  • Take large lettuce leaves and use them as wraps for the buffalo chicken filling.  

  • Place a generous spoonful of the buffalo chicken mixture in the center of each lettuce leaf.  

3.    Add Toppings:  

  • Top the buffalo chicken with shredded carrots, thinly sliced celery, and blue cheese crumbles (if desired).  

4.    Drizzle with Dressing:

  • Drizzle ranch or blue cheese dressing over the top of each lettuce wrap for extra flavor.

5.    Serve:

  • Serve the healthy Buffalo Chicken Lettuce Wraps immediately.

Chicken Cacciatore

Prep Time: 50 Minutes

Ingredients

  • 4 boneless, skinless chicken breasts or thighs

  • Salt and pepper to taste

  • 2 tablespoons olive oil

  • 1 onion, finely chopped

  • 1 bell pepper (red or green), thinly sliced

  • 2 cloves garlic, minced

  • 1 cup sliced mushrooms

  • 1 can (14 ounces) diced tomatoes (preferably no-salt-added)

  • 1 can (6 ounces) tomato paste

  • 1/2 cup low-sodium chicken broth

  • 1 teaspoon dried oregano

  • 1 teaspoon dried basil

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 1/2 teaspoon red pepper flakes (adjust to taste)

  • 1/4 cup chopped fresh basil or parsley (for garnish)

  • Cooked whole wheat pasta or brown rice (optional, for serving)

Recipe

1.    Season and Brown the Chicken:

  • Season both sides of the chicken breasts or thighs with salt and pepper.  

  • In a large skillet, heat 2 tablespoons of olive oil over medium-high heat.  

  • Add the chicken pieces to the skillet and brown them on each side for about 3-4 minutes. Remove the chicken from the skillet and set it aside.  

2.    Sauté the Vegetables:

  • In the same skillet, add the chopped onion and sliced bell pepper. Sauté for 3-4 minutes, or until the vegetables start to soften.  

  • Add the minced garlic and sliced mushrooms. Continue to sauté for another 2-3 minutes until the mushrooms are tender.  

3.    Create the Tomato Sauce:

  • Stir in the diced tomatoes, tomato paste, low-sodium chicken broth, dried oregano, dried basil, dried thyme, dried rosemary, and red pepper flakes.  

  • Mix everything together, and let the sauce simmer for about 5 minutes to allow the flavors to meld.  

4.    Return the Chicken:

  • Return the browned chicken to the skillet with the tomato sauce.  

  • Cover the skillet, reduce the heat to medium-low, and let it simmer for 15-20 minutes, or until the chicken is cooked through and tender.  

5.    Garnish and Serve:

  • Taste the sauce and adjust the seasoning if needed.  

  • Garnish the Chicken Cacciatore with chopped fresh basil or parsley.  

  • If desired, serve the chicken and sauce over cooked whole wheat pasta or brown rice.

Honey Mustard Chicken

Prep Time: 35 Minutes

Ingredients

For the Honey Mustard Marinade and Sauce:

  • 1/4 cup Dijon mustard

  • 2 tablespoons honey

  • 2 tablespoons olive oil

  • 1 tablespoon low-sodium soy sauce

  • 1 teaspoon minced garlic

  • 1/2 teaspoon dried thyme

  • Salt and black pepper to taste

For the Chicken:

  • 4 boneless, skinless chicken breasts

  • Salt and black pepper to taste

  • Cooking spray (olive oil or non-stick)

Recipe

1.    Prepare the Honey Mustard Marinade and Sauce:

  • In a bowl, combine the Dijon mustard, honey, olive oil, low-sodium soy sauce, minced garlic, dried thyme, salt, and black pepper.  

  • Mix well to create the honey mustard marinade and sauce.  

  • Reserve about 1/4 cup of the mixture for later as a sauce.

2.    Marinate the Chicken:

  • Season both sides of the chicken breasts with salt and black pepper.  

  • Place the chicken breasts in a resealable plastic bag or a shallow dish.  

  • Pour the remaining honey mustard marinade over the chicken.  

  • Seal the bag or cover the dish and refrigerate for at least 30 minutes (or up to 4 hours) to allow the chicken to marinate.

3.    Preheat the Grill or Oven:

  • Preheat your grill to medium-high heat (about 375-400°F or 190-200°C) or preheat your oven to 375°F (190°C).

4.    Grill or Bake the Chicken:

  • If grilling: Remove the chicken from the marinade and grill for about 6-8 minutes per side, or until the chicken is cooked through and no longer pink in the center. Brush with the reserved sauce during the last few minutes of grilling.  

  • If baking: Place the chicken and marinade in a baking dish and bake for 25-30 minutes, or until the chicken is cooked through. Brush with the reserved sauce during the last 5-10 minutes of baking.

5.    Serve:

  • Once the chicken is cooked, remove it from the grill or oven.  

  • Let the chicken rest for a few minutes, then drizzle with the remaining honey mustard sauce.  

  • Serve your healthy Honey Mustard Chicken with your choice of side dishes, such as steamed vegetables, quinoa, or a green salad.

BBQ Chicken Pizza

Prep Time: 30 Minutes

Ingredients

For the Pizza Dough:

  • 1 pound whole wheat pizza dough (store-bought or homemade)

  • Whole wheat flour (for rolling out the dough)

For the BBQ Chicken Pizza Toppings:

  • 1 boneless, skinless chicken breast, cooked and shredded

  • 1/2 cup low-sodium BBQ sauce

  • 1/2 cup red onion, thinly sliced

  • 1 cup shredded part-skim mozzarella cheese

  • 1/4 cup fresh cilantro leaves, chopped

  • Cooking spray (olive oil or non-stick)

Recipe

1.    Preheat the Oven:

  • Preheat your oven to the highest temperature it can reach (usually around 450-500°F or 230-260°C). If you have a pizza stone, place it in the oven while it preheats.

2.    Prepare the Pizza Dough:

  • Dust a clean surface with whole wheat flour.  

  • Roll out the pizza dough to your desired thickness, making sure it fits your pizza pan or pizza stone. You can also divide the dough and make smaller personal-sized pizzas.

3.    Assemble the Pizza:

  • Place the rolled-out pizza dough on a pizza pan or a preheated pizza stone (carefully, if using a stone).  

  • Spread a thin layer of BBQ sauce over the dough, leaving a small border around the edges for the crust.  

  • Sprinkle the shredded chicken evenly over the sauce.  

  • Scatter the thinly sliced red onions on top of the chicken.  

  • Sprinkle the shredded mozzarella cheese over the entire pizza.

4.    Bake the Pizza:

  • Carefully transfer the pizza to the preheated oven.  

  • Bake for 10-15 minutes, or until the crust is golden brown, and the cheese is melted and bubbly.

5.    Garnish and Serve:

  • Remove the BBQ Chicken Pizza from the oven.  

  • Sprinkle the chopped fresh cilantro leaves over the hot pizza.

  • Slice and serve immediately.

Chicken and Broccoli Alfredo

Prep Time: 30 Minutes

Ingredients

  • 8 ounces whole wheat fettuccine or pasta of your choice

  • 2 boneless, skinless chicken breasts, cut into bite-sized pieces

  • 2 cups broccoli florets

  • 1 tablespoon olive oil

  • 2 cloves garlic, minced

  • 1 cup low-sodium chicken broth

  • 1 cup low-fat milk (or milk of your choice)

  • 2 tablespoons whole wheat flour (or alternative flour)

  • 1/4 cup grated Parmesan cheese

  • Salt and pepper to taste

  • Fresh parsley for garnish (optional)

Recipe

1.    Cook the Pasta and Broccoli:

  • Bring a large pot of salted water to a boil.  

  • Add the whole wheat fettuccine and cook according to the package instructions until al dente, usually about 8-10 minutes.  

  • During the last 3-4 minutes of cooking, add the broccoli florets to the boiling water.  

  • Drain the pasta and broccoli, and set them aside.

2.    Cook the Chicken:  

  • Season the chicken pieces with salt and pepper.  

  • In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.  

  • Add the chicken to the skillet and cook for about 5-7 minutes, or until it's cooked through and no longer pink in the center.  

  • Remove the cooked chicken from the skillet and set it aside.

3.    Prepare the Alfredo Sauce:  

  • In the same skillet, add minced garlic and sauté for about 30 seconds until fragrant.  

  • Sprinkle the whole wheat flour over the garlic and stir for 1-2 minutes to create a roux (thickening agent).  

  • Gradually whisk in the low-sodium chicken broth and low-fat milk to the roux.  

  • Bring the mixture to a simmer and cook for about 5-7 minutes, stirring constantly, until the sauce thickens.

4.    Add Parmesan Cheese:  

  • Stir in the grated Parmesan cheese and continue to cook for an additional 2-3 minutes until the cheese is fully melted and the sauce is creamy.

5.    Combine Everything:  

  • Return the cooked chicken, drained pasta, and broccoli to the skillet with the Alfredo sauce.  

  • Stir everything together, ensuring the chicken, pasta, and broccoli are coated evenly with the sauce.

6.    Serve:

  • Season with additional salt and pepper if needed.  

  • Garnish with fresh parsley if desired.  

  • Serve your healthy Chicken and Broccoli Alfredo hot.

Chicken Caesar Salad Wraps

Prep Time: 30 Minutes

Ingredients

For the Chicken:

  • 2 boneless, skinless chicken breasts

  • 1 tablespoon olive oil

  • Salt and black pepper to taste

  • 1 teaspoon garlic powder

  • 1/2 teaspoon paprika

For the Caesar Dressing:

  • 1/2 cup plain Greek yogurt

  • 2 tablespoons grated Parmesan cheese

  • 1 tablespoon lemon juice

  • 1 teaspoon Dijon mustard

  • 1 clove garlic, minced

  • Salt and black pepper to taste

For Assembling the Wraps:

  • 4 whole wheat or spinach tortillas or wraps

  • Romaine lettuce leaves

  • Cherry tomatoes, halved

  • Grated Parmesan cheese

  • Croutons (optional)

  • Additional lemon wedges for garnish (optional)

Recipe

1.    Cook the Chicken:

  • Season both sides of the chicken breasts with salt, black pepper, garlic powder, and paprika.  

  • Heat 1 tablespoon of olive oil in a skillet over medium-high heat.  

  • Add the seasoned chicken breasts and cook for about 6-8 minutes per side, or until they are cooked through and no longer pink in the center.  

  • Remove the chicken from the skillet and let it rest for a few minutes before slicing it into thin strips.

2.    Prepare the Caesar Dressing:

  • In a small bowl, combine the plain Greek yogurt, grated Parmesan cheese, lemon juice, Dijon mustard, minced garlic, salt, and black pepper.  

  • Mix well until you have a creamy Caesar dressing.

3.    Assemble the Wraps:  

  • Lay out the tortillas or wraps on a clean surface.  

  • Spread a generous spoonful of the Caesar dressing on each tortilla.  

  • Place Romaine lettuce leaves on top of the dressing.  

  • Add the sliced chicken, halved cherry tomatoes, grated Parmesan cheese, and croutons (if using).

4.    Roll and Serve:  

  • Fold in the sides of each tortilla, and then roll it up tightly from the bottom to create a wrap.  

  • If desired, garnish with additional grated Parmesan cheese and a lemon wedge.

5.    Serve:

  • Serve your healthy Chicken Caesar Salad Wraps immediately.

Lemon Garlic Chicken

Prep Time: 30 Minutes

Ingredients

  • 4 boneless, skinless chicken breasts

  • Salt and black pepper to taste

  • 2 tablespoons olive oil

  • 4 cloves garlic, minced

  • 1/2 cup low-sodium chicken broth

  • Juice of 2 lemons

  • Zest of 1 lemon

  • 1 teaspoon dried oregano

  • 1 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • Fresh parsley for garnish (optional)

Recipe

1.    Season and Sear the Chicken:

  • Season both sides of the chicken breasts with salt and black pepper.  

  • Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.  

  • Add the chicken breasts to the skillet and sear for about 3-4 minutes per side, or until they are nicely browned and cooked through. Remove the chicken from the skillet and set it aside.

2.    Prepare the Lemon Garlic Sauce:

  • In the same skillet, add minced garlic and sauté for about 30 seconds until fragrant.  

  • Pour in the low-sodium chicken broth, lemon juice, lemon zest, dried oregano, dried thyme, and dried rosemary.  

  • Stir well, scraping up any browned bits from the bottom of the skillet.  

  • Bring the mixture to a simmer and let it cook for about 5-7 minutes, allowing the sauce to reduce and thicken.

3.    Return the Chicken:  

  • Return the cooked chicken breasts to the skillet with the lemon garlic sauce.  

  • Spoon some of the sauce over the chicken.

4.    Simmer and Garnish:  

  • Reduce the heat to low and let the chicken simmer in the sauce for an additional 2-3 minutes to heat through and absorb the flavors.  

  • If desired, garnish with fresh parsley for a burst of color and freshness.

5.    Serve:

  • Serve your healthy Lemon Garlic Chicken hot, drizzled with the flavorful sauce.

Greek Lemon Chicken Skewers

Prep Time: 35 Minutes

Ingredients

For the Chicken Marinade:

  • 1.5 pounds boneless, skinless chicken breasts or thighs, cut into bite-sized pieces

  • 2 cloves garlic, minced

  • 2 tablespoons fresh lemon juice

  • 2 tablespoons olive oil

  • 1 teaspoon dried oregano

  • Salt and black pepper to taste

For the Greek Tzatziki Sauce (optional):

  • 1 cup Greek yogurt (low-fat or non-fat)

  • 1/2 cucumber, peeled and grated

  • 1 clove garlic, minced

  • 1 tablespoon fresh lemon juice

  • 1 tablespoon fresh dill, chopped

  • Salt and black pepper to taste

For Assembling the Skewers:

  • Wooden skewers, soaked in water for at least 30 minutes to prevent burning

  • Cherry tomatoes

  • Red onion, cut into chunks

  • Bell peppers (red, green, or yellow), cut into chunks

  • Zucchini or yellow squash, sliced into rounds

  • Lemon wedges for garnish (optional)

  • Fresh parsley for garnish (optional)

Recipe

1.    Prepare the Chicken Marinade:

  • In a bowl, combine the minced garlic, fresh lemon juice, olive oil, dried oregano, salt, and black pepper.  

  • Add the chicken pieces to the marinade and toss to coat.

  • Cover and refrigerate for at least 30 minutes, or ideally, marinate for a few hours to enhance the flavor.

2.    Prepare the Tzatziki Sauce (optional):  

  • In a separate bowl, combine Greek yogurt, grated cucumber, minced garlic, fresh lemon juice, chopped dill, salt, and black pepper.  

  • Mix well and refrigerate until you're ready to serve.

3.    Assemble the Skewers:

  • Preheat your grill to medium-high heat or preheat a grill pan on the stove over medium-high heat.

  • Thread the marinated chicken pieces onto the soaked wooden skewers, alternating with cherry tomatoes, red onion chunks, bell pepper chunks, and zucchini rounds.

4.    Grill the Skewers:

  • Place the chicken skewers on the preheated grill or grill pan.  

  • Grill for about 5-7 minutes per side, or until the chicken is cooked through and has nice grill marks.  

  • If using a meat thermometer, the chicken should reach an internal temperature of 165°F (74°C).

5.    Serve:  

  • Serve the healthy Greek Lemon Chicken Skewers with lemon wedges and a dollop of Greek Tzatziki Sauce (if desired).  

  • Garnish with fresh parsley for added freshness and color.

Chicken and Bean Chili

Prep Time: 45 Minutes

Ingredients

  • 1 pound boneless, skinless chicken breasts, diced into small pieces

  • 1 tablespoon olive oil

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 1 jalapeño pepper, seeds removed and minced (adjust to your preferred level of spiciness)

  • 1 can (15 ounces) black beans, drained and rinsed

  • 1 can (15 ounces) kidney beans, drained and rinsed

  • 1 can (15 ounces) diced tomatoes (preferably no-salt-added)

  • 1 can (15 ounces) tomato sauce (preferably no-salt-added)

  • 1 cup low-sodium chicken broth

  • 2 tablespoons chili powder

  • 1 tablespoon ground cumin

  • 1 teaspoon smoked paprika

  • Salt and black pepper to taste

  • Optional toppings: chopped fresh cilantro, plain Greek yogurt, shredded cheese, lime wedges

Recipe

1.    Heat the Olive Oil:

  • In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium-high heat.

2.    Sauté the Onions and Peppers: -

  • Add the chopped onion, minced garlic, red bell pepper, green bell pepper, and jalapeño pepper to the pot.  

  • Sauté for about 5 minutes, or until the vegetables have softened and the onion is translucent.

3.    Brown the Chicken:

  • Add the diced chicken pieces to the pot.  

  • Cook and stir for about 5-7 minutes, or until the chicken is no longer pink and is lightly browned.

4.    Add the Beans and Tomatoes:

  • Stir in the drained and rinsed black beans, kidney beans, diced tomatoes, and tomato sauce.

5.    Season and Simmer:  

  • Add the chili powder, ground cumin, smoked paprika, salt, and black pepper.  

  • Pour in the low-sodium chicken broth and stir to combine.  

  • Bring the mixture to a boil, then reduce the heat to low and simmer for about 20-25 minutes, allowing the flavors to meld and the chili to thicken.

6.    Adjust Seasoning:

  • Taste the chili and adjust the seasoning with more chili powder, salt, or pepper if desired.

7.    Serve:  

  • Ladle the healthy Chicken and Bean Chili into bowls.  

  • If desired, top with chopped fresh cilantro, a dollop of plain Greek yogurt, shredded cheese, or a squeeze of lime juice.  

  • Serve hot and enjoy!

Chicken and Pea Risotto

Prep Time: 45 Minutes

Ingredients

  • 1 pound boneless, skinless chicken breasts, cut into small cubes

  • 1 cup Arborio rice (risotto rice)

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • 4 cups low-sodium chicken broth

  • 1 cup frozen green peas

  • 1/2 cup dry white wine (optional)

  • 1/4 cup grated Parmesan cheese

  • 2 tablespoons olive oil

  • 1 tablespoon butter

  • 1 teaspoon dried thyme

  • Salt and black pepper to taste

  • Fresh parsley for garnish (optional)

Recipe

1.    Heat the Chicken Broth:

  • In a saucepan, heat the low-sodium chicken broth over low heat. Keep it warm while you prepare the risotto.

2.    Sauté the Chicken:

  • In a large skillet or saucepan, heat 2 tablespoons of olive oil over medium-high heat.  

  • Add the diced chicken pieces and cook for about 5-7 minutes, or until they are cooked through and lightly browned.  

  • Remove the cooked chicken from the skillet and set it aside.

3.    Sauté the Onion and Garlic:

  • In the same skillet, add the chopped onion and minced garlic. 

  • Sauté for about 2-3 minutes, or until the onion becomes translucent.

4.    Toast the Arborio Rice:  

  • Add the Arborio rice to the skillet with the sautéed onion and garlic. 

  • Stir and cook for about 1-2 minutes until the rice becomes translucent around the edges.

5.    Deglaze with Wine (optional):

  • If using white wine, pour it into the skillet and stir until most of the liquid has been absorbed by the rice.

6.    Cook the Risotto:

  • Begin adding the warm chicken broth to the rice mixture one ladle at a time, stirring constantly.

  • Allow the liquid to be absorbed by the rice before adding more broth.  

  • Continue this process for about 18-20 minutes, or until the rice is creamy and cooked to your desired level of doneness. You may not need to use all of the chicken broth.

7.    Add Chicken, Peas, and Seasoning:

  • In the last 5 minutes of cooking, add the cooked chicken pieces, frozen green peas, dried thyme, grated Parmesan cheese, and butter to the risotto.  

  • Stir to incorporate the ingredients and cook until the peas are heated through.

8.    Adjust Seasoning:

  • Taste the risotto and adjust the seasoning with salt and black pepper if needed.

9.    Garnish and Serve:

  • Garnish the healthy Chicken and Pea Risotto with fresh parsley if desired.  

  • Serve hot, and enjoy your creamy and nutritious risotto!

Honey Garlic Chicken Stir-Fry

Prep Time: 35 Minutes

Ingredients

For the Honey Garlic Sauce:

  • 1/4 cup low-sodium soy sauce

  • 3 tablespoons honey

  • 2 tablespoons rice vinegar

  • 2 cloves garlic, minced

  • 1 teaspoon grated fresh ginger

  • 1 teaspoon cornstarch

For the Chicken Stir-Fry:

  • 1 pound boneless, skinless chicken breasts, cut into thin strips

  • 2 tablespoons olive oil or sesame oil

  • 1 onion, thinly sliced

  • 1 red bell pepper, thinly sliced

  • 1 yellow bell pepper, thinly sliced

  • 1 cup broccoli florets

  • 1 cup snap peas or sugar snap peas, trimmed

  • Sesame seeds and sliced green onions for garnish (optional)

  • Cooked brown rice or quinoa (optional, for serving)

Recipe

1.    Prepare the Honey Garlic Sauce:

  • In a small bowl, whisk together the low-sodium soy sauce, honey, rice vinegar, minced garlic, grated ginger, and cornstarch until well combined. Set aside.

2.    Stir-Fry the Chicken:  

  • Heat 2 tablespoons of olive oil or sesame oil in a large skillet or wok over medium-high heat.  

  • Add the sliced chicken strips and cook for about 4-5 minutes until they are cooked through and no longer pink.  

  • Remove the cooked chicken from the skillet and set it aside.

3.    Sauté the Vegetables:

  • In the same skillet, add thinly sliced onion, red bell pepper, yellow bell pepper, broccoli florets, and snap peas.  

  • Stir-fry the vegetables for about 5-6 minutes until they become tender-crisp and slightly charred.

4.    Combine and Simmer:

  • Return the cooked chicken to the skillet with the sautéed vegetables.  

  • Pour the prepared honey garlic sauce over the chicken and vegetables.  

  • Stir everything together and let it simmer for an additional 2-3 minutes until the sauce thickens and coats the ingredients.

5.    Serve:

  • If desired, garnish your healthy Honey Garlic Chicken Stir-Fry with sesame seeds and sliced green onions.  

  • Serve it hot over cooked brown rice or quinoa.

PORK RECIPES

Pork Tenderloin with Roasted Vegetables

Prep Time: 50 Minutes

Ingredients

  • 1 pork tenderloin (about 1 to 1.5 pounds)

  • 2 tablespoons olive oil, divided

  • 2 cloves garlic, minced

  • 1 teaspoon dried thyme

  • 1 teaspoon dried rosemary

  • Salt and pepper, to taste

  • Assorted vegetables (e.g., carrots, Brussels sprouts, sweet potatoes, onions), cut into bite-sized pieces (about 2 cups)

  • 1 tablespoon balsamic vinegar (optional for drizzling)

Recipe

  1. Preheat the oven to 425°F (220°C).

  2. Season the pork:

    1. Rub the tenderloin with 1 tablespoon of olive oil.

    2. Combine the minced garlic, thyme, rosemary, salt, and pepper in a small bowl.

    3. Rub this mixture all over the pork tenderloin.

  3. Prepare the vegetables:

    1. Toss the chopped vegetables with the remaining olive oil, salt, and pepper until well coated.

    2. Spread them out on a large baking sheet.

  4. Roast the vegetables:

    1. Place the baking sheet in the oven and roast for about 15 minutes.

  5. Add the pork:

    1. Remove the baking sheet from the oven, push the vegetables to the sides, and place the seasoned pork tenderloin in the center of the baking sheet.

  6. Roast together:

    1. Return the baking sheet to the oven and roast for an additional 20-25 minutes, or until the pork reaches an internal temperature of 145°F (63°C) and the vegetables are tender and caramelized.

  7. Rest the pork:

    1. Once done, remove the pork from the oven, cover it loosely with foil, and let it rest for 5-10 minutes before slicing (this helps retain its juices.)

  8. Serve:

    1. Slice the pork tenderloin and serve it with the roasted vegetables. Drizzle with balsamic vinegar if desired for an added touch of flavor.

Spicy Pork Stir-Fry

Prep Time: 25 Minutes

Ingredients

  • 1 lb pork tenderloin, thinly sliced

  • 2 tablespoons soy sauce

  • 1 tablespoon sesame oil

  • 1 tablespoon chili paste (such as sambal oelek or sriracha)

  • 2 cloves garlic, minced

  • 1 teaspoon ginger, grated

  • 1 bell pepper, thinly sliced

  • 1 onion, thinly sliced

  • 1 cup broccoli florets

  • 1 carrot, julienned

  • 2 green onions, chopped

  • 1 tablespoon vegetable oil

  • Salt and pepper, to taste

  • Optional: sesame seeds and additional chili flakes for garnish

Recipe

  1. Marinate the pork:

    1. In a bowl, mix together soy sauce, sesame oil, chili paste, minced garlic, and grated ginger.

    2. Add the thinly sliced pork tenderloin to the marinade, toss to coat evenly, and set aside for at least 15 minutes to marinate.

  2. Prepare the vegetables:

    1. While the pork is marinating, prepare your vegetables by slicing the bell pepper, onion, and green onions, and julienning the carrot.

  3. Cook the pork:

    1. Heat the vegetable oil in a large skillet or wok over medium-high heat.

    2. Add the marinated pork slices and stir-fry for about 3-4 minutes, or until they are just cooked through.

    3. Remove pork from the skillet and set aside.

  4. Stir-fry the vegetables:

    1. In the same skillet, add a bit more oil if needed and stir-fry the bell pepper, onion, broccoli, and carrot for about 4-5 minutes, or until they are tender-crisp.

  5. Combine and finish:

    1. Return the cooked pork to the skillet with the vegetables.

    2. Add the green onions and stir everything together.

    3. Cook for an additional minute to heat everything through.

    4. Season with salt and pepper to taste.

  6. Serve:

    1. Garnish with sesame seeds and additional chili flakes if desired.

    2. Serve hot.

Pulled Pork Salad

Prep Time: 20 Minutes

(Plus 8 hours slow cooking)

Ingredients

For the Pulled Pork:

  • 2 pounds pork shoulder

  • 1 tablespoon smoked paprika

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • Salt and black pepper, to taste

  • 1/2 cup chicken broth

For the Salad:

  • 4 cups mixed greens (such as arugula, spinach, and romaine)

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, sliced

  • 1 red bell pepper, thinly sliced

  • 1/4 red onion, thinly sliced

  • 1 avocado, diced

  • 1/4 cup fresh cilantro, chopped

For the Dressing:

  • 3 tablespoons olive oil

  • 1 tablespoon apple cider vinegar

  • 1 teaspoon Dijon mustard

  • 1 teaspoon honey

  • Salt and pepper, to taste

Recipe

  1. Prepare the Pork:

    1. Mix smoked paprika, garlic powder, onion powder, salt, and pepper together and rub it all over the pork shoulder.

    2. Place the seasoned pork in a slow cooker and pour chicken broth around it.

    3. Cook on low for about 8 hours or on high for about 4 hours until the pork is very tender.

    4. Once cooked, shred the pork using two forks, removing any excess fat.

  2. Assemble the Salad:

    1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red bell pepper, red onion, and diced avocado.

    2. Add the pulled pork to the salad.

  3. Prepare the Dressing:

    1. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until well blended.

  4. Combine and Serve:

    1. Drizzle the dressing over the salad and toss everything together until evenly coated.

    2. Garnish with chopped cilantro.

    3. Serve immediately for the freshest taste.

Grilled Pork Chops with Apple Salsa

Prep Time: 30 Minutes

Ingredients

  • 4 boneless pork chops, about

  • 3/4-inch thick

  • 2 tablespoons olive oil

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/2 teaspoon paprika

  • 1/2 teaspoon garlic powder

For the Apple Salsa:

  • 2 medium apples, finely diced

  • (choose a crisp variety like Honeycrisp or Fuji)

  • 1/4 red onion, finely chopped

  • 1 jalapeño, seeded and finely chopped

  • Juice of 1 lime

  • 2 tablespoons chopped fresh cilantro

  • Salt and pepper, to taste

Recipe

  1. Preheat the Grill:

    1. Preheat your grill to medium-high heat.

  2. Prepare the Pork Chops:

    1. Rub each pork chop with olive oil and season with salt, pepper, paprika, and garlic powder.

    2. Let them sit for about 10 minutes at room temperature to absorb the flavors.

  3. Make the Apple Salsa:

    1. In a medium bowl, combine the diced apples, red onion, jalapeño, lime juice, and cilantro.

    2. Season with salt and pepper to taste.

    3. Mix well and set aside to let the flavors meld.

  4. Grill the Pork Chops:

    1. Place the pork chops on the grill and cook for about 4-5 minutes per side, or until they reach an internal temperature of 145°F (63°C) and are nicely charred.

    2. Remove from the grill and let rest for a few minutes.

  5. Serve:

    1. Serve the grilled pork chops topped with a generous amount of apple salsa.

Pork and Pineapple Kebabs

Prep Time: 32 Minutes

Ingredients

  • 1 1/2 pounds pork tenderloin, cut into 1-inch cubes

  • 2 cups pineapple, cut into 1-inch chunks

  • 1 large bell pepper, any color, cut into 1-inch pieces

  • 1 large red onion, cut into chunks

  • 2 tablespoons olive oil

  • 1 tablespoon honey

  • 2 cloves garlic, minced

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon chili powder

  • Salt and pepper, to taste

  • Fresh cilantro, chopped, for garnish

  • Lime wedges, for serving

Recipe

  1. Marinate the Pork:

    1. In a large bowl, whisk together olive oil, honey, minced garlic, smoked paprika, chili powder, salt, and pepper.

    2. Add the pork cubes to the marinade and toss to coat evenly. Let marinate for at least 30 minutes, or up to a few hours in the refrigerator.

  2. Preheat the Grill:

    1. Preheat your grill to medium-high heat.

  3. Assemble the Kebabs:

    1. Thread the marinated pork, pineapple chunks, bell pepper pieces, and red onion onto skewers, alternating between them.

  4. Grill the Kebabs:

    1. Place the skewers on the grill and cook for about 10-12 minutes, turning occasionally, until the pork is thoroughly cooked, and the vegetables are slightly charred.

  5. Serve:

    1. Garnish the kebabs with chopped fresh cilantro and serve with lime wedges on the side for squeezing over the top.

Pork Loin Roast

Prep Time: 1 Hour 20 Minutes

Ingredients

  • 1 pork loin roast (about 2 to 3 pounds)

  • 2 tablespoons olive oil

  • 4 cloves garlic, minced

  • 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried)

  • 1 tablespoon fresh thyme, chopped (or 1 teaspoon dried)

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1/2 cup low-sodium chicken broth or white wine (optional, for added moisture)

Recipe

  1. Preheat the Oven:

    1. Preheat your oven to 375°F (190°C).

  2. Prepare the Seasoning:

    1. In a small bowl, mix together the minced garlic, chopped rosemary, thyme, salt, and black pepper.

  3. Season the Pork Loin:

    1. Rub the pork loin all over with olive oil.

    2. Evenly apply the herb and garlic mixture to the surface of the pork loin, pressing it onto the meat to adhere.

  4. Roast the Pork:

    1. Place the pork loin in a roasting pan.

    2. If using, pour chicken broth or white wine into the bottom of the pan to help keep the pork moist during cooking.

    3. Roast in the preheated oven for about 60-75 minutes, or until the internal temperature of the pork reaches 145°F (63°C).

  5. Rest the Pork:

    1. Remove the pork loin from the oven and let it rest for at least 10 minutes before slicing. This allows the juices to redistribute throughout the meat, making it juicier and more flavorful when sliced.

  6. Serve:

    1. Slice the pork loin and serve. If desired, use the pan juices as a base for a gravy or simply drizzle them over the sliced pork.

Lean Pork and Vegetable Soup

Prep Time: 1 Hour

Ingredients

  • 1 pound lean pork, cut into small cubes

  • 1 tablespoon olive oil

  • 1 large onion, chopped

  • 2 carrots, peeled and diced

  • 2 celery stalks, diced

  • 3 garlic cloves, minced

  • 1 teaspoon dried thyme

  • 1 teaspoon dried oregano

  • 6 cups low-sodium chicken or vegetable broth

  • 1 cup diced tomatoes (canned or fresh)

  • 2 cups chopped kale or spinach

  • 1 zucchini, diced

  • Salt and pepper, to taste

  • Optional: chopped fresh parsley or basil for garnish

Recipe

  1. Brown the Pork:

    1. Heat the olive oil in a large pot over medium-high heat.

    2. Add the pork cubes and sauté until they are browned on all sides, about 5-7 minutes.

    3. Remove the pork from the pot and set aside.

  2. Sauté the Vegetables:

    1. In the same pot, add the onion, carrots, and celery. Cook until the vegetables are slightly softened, about 5 minutes.

    2. Add the minced garlic, thyme, and oregano, and cook for another minute until fragrant.

  3. Simmer the Soup:

    1. Return the browned pork to the pot.

    2. Add the chicken or vegetable broth and diced tomatoes. Bring the mixture to a boil.

    3. Reduce the heat to low and let it simmer, partially covered, for about 25 minutes.

  4. Add Remaining Vegetables:

    1. Add the chopped kale or spinach and diced zucchini to the pot.

    2. Continue to simmer the soup for another 10 minutes, or until all the vegetables are tender.

  5. Season and Serve:

    1. Season the soup with salt and pepper to taste.

    2. Garnish with chopped fresh parsley or basil if desired.

    3. Serve hot.

Pork and Sweet Potato Hash

Prep Time: 40 Minutes

Ingredients

  • 1 pound ground pork

  • 2 large sweet potatoes, peeled and diced

  • 1 bell pepper, diced

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon cumin

  • Salt and pepper, to taste

  • 2 tablespoons olive oil

  • Optional: Fresh herbs like parsley or cilantro for garnish

  • Optional: A fried or poached egg per serving, for topping

Recipe

  1. Prep the Vegetables:

    1. Peel and dice the sweet potatoes into small, even pieces to ensure they cook quickly and evenly.

    2. Dice the bell pepper and onion, and mince the garlic.

  2. Cook the Sweet Potatoes:

    1. Heat one tablespoon of olive oil in a large skillet over medium heat.

    2. Add the diced sweet potatoes and cook for about 10 minutes, stirring occasionally, until they start to soften.

  3. Add the Pork and Spices:

    1. Move the sweet potatoes to one side of the skillet and add the remaining tablespoon of olive oil.

    2. Add the ground pork, breaking it apart with a spatula. Cook until it starts to brown.

    3. Stir in the garlic, smoked paprika, cumin, salt, and pepper.

    4. Mix well with the pork.

  4. Combine and Cook:

    1. Add the diced bell pepper and onion to the skillet with the pork and sweet potatoes.

    2. Stir everything together and continue to cook for another 10-15 minutes, stirring occasionally, until the vegetables are tender and the pork is fully cooked.

  5. Serve:

    1. Garnish with chopped fresh herbs like parsley or cilantro if desired.

    2. For an added touch, top each serving with a fried or poached egg.

Pork Tenderloin Stir-Fry

Prep Time: 35 Minutes

Ingredients

  • 1 pound pork tenderloin, thinly sliced

  • 2 tablespoons soy sauce

  • 1 tablespoon hoisin sauce

  • 2 cloves garlic, minced

  • 1 tablespoon ginger, grated

  • 1 teaspoon sesame oil

  • 1 bell pepper, sliced

  • 1 carrot, julienned

  • 1 zucchini, sliced

  • 1 onion, sliced

  • 1/2 cup snap peas

  • 2 tablespoons vegetable oil

  • Salt and pepper, to taste

  • Optional: Sesame seeds and chopped green onions for garnish

Recipe

  1. Marinate the Pork:

    1. In a bowl, combine soy sauce, hoisin sauce, minced garlic, grated ginger, and sesame oil.

    2. Add the thinly sliced pork tenderloin to the marinade and let sit for at least 15 minutes to absorb the flavors.

  2. Prepare the Vegetables:

    1. Wash and slice the bell pepper, carrot, zucchini, onion, and snap peas. Keep them ready for quick cooking.

  3. Cook the Pork:

    1. Heat one tablespoon of vegetable oil in a large skillet or wok over medium-high heat.

    2. Remove the pork from the marinade (keep the marinade) and stir-fry in batches to avoid crowding, about 2-3 minutes per batch until browned and cooked through.

    3. Remove pork from the skillet and set aside.

  4. Stir-Fry the Vegetables:

    1. In the same skillet, add the remaining tablespoon of vegetable oil.

    2. Add the onions and stir-fry for about 2 minutes, then add the rest of the vegetables.

    3. Stir-fry for another 5-7 minutes until they are just tender but still crisp.

  5. Combine and Finish:

    1. Return the cooked pork to the skillet with the vegetables.

    2. Pour the remaining marinade over the top and stir everything together.

    3. Cook for another 2 minutes to heat through and allow the flavors to meld.

  6. Serve:

    1. Season with salt and pepper to taste.

    2. Garnish with sesame seeds and chopped green onions if desired.

    3. Serve hot, ideally over rice or noodles for a complete meal.

Baked Pork Meatballs

Prep Time: 40 Minutes

Ingredients

  • 1 pound ground pork (lean)

  • 1/4 cup breadcrumbs (use whole

  • wheat for a healthier option)

  • 1 large egg

  • 1/4 cup finely chopped onion

  • 2 cloves garlic, minced

  • 2 tablespoons chopped fresh parsley

  • 1 teaspoon dried oregano

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • Optional: 1/4 cup grated Parmesan cheese for added flavor

Recipe

  1. Preheat Oven and Prepare Baking Sheet:

    1. Preheat your oven to 375°F (190°C).

    2. Line a baking sheet with parchment paper or lightly grease it with cooking spray.

  2. Mix Ingredients:

    1. In a large bowl, combine the ground pork, breadcrumbs, egg, chopped onion, minced garlic, parsley, oregano, salt, pepper, and Parmesan cheese (if using).

    2. Mix everything together until well incorporated. Avoid overmixing to keep the meatballs tender.

  3. Form Meatballs:

    1. Using your hands, form the mixture into meatballs about 1 inch in diameter.

    2. Place the meatballs on the prepared baking sheet, ensuring they are not touching.

  4. Bake:

    1. Bake in the preheated oven for about 20-25 minutes, or until the meatballs are browned and cooked through. The internal temperature should reach at least 160°F (71°C).

  5. Serve:

    1. Serve the baked pork meatballs hot. They are great with marinara sauce over pasta, with a side of steamed vegetables, or even as a hearty addition to a salad.

Pork Fajitas

Prep Time: 30 Minutes

Ingredients

  • 1 1/2 pounds pork tenderloin, thinly sliced

  • 2 bell peppers (preferably different colors), sliced

  • 1 large onion, sliced

  • 2 tablespoons olive oil

  • 2 tablespoons lime juice

  • 1 tablespoon chili powder

  • 1 teaspoon cumin

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon garlic powder

  • Salt and pepper, to taste

  • 6-8 small flour or corn tortillas, warmed

  • Optional toppings: avocado slices, sour cream, fresh cilantro, salsa

Recipe

  1. Marinate the Pork:

    1. In a small bowl, mix the lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper.

    2. Place the thinly sliced pork in a larger bowl or resealable plastic bag, pour the marinade over the pork, and toss to coat evenly.

    3. Let marinate for at least 15 minutes, or if time allows, refrigerate for a few hours for more flavor.

  2. Cook the Vegetables:

    1. Heat one tablespoon of olive oil in a large skillet over medium-high heat.

    2. Add the sliced bell peppers and onion, cooking for about 5-7 minutes until they are soft and slightly charred.

    3. Remove from the skillet and set aside.

  3. Cook the Pork:

    1. In the same skillet, add the remaining tablespoon of olive oil.

    2. Add the marinated pork and stir-fry for about 5-7 minutes until the pork is cooked through and slightly browned.

  4. Combine Ingredients:

    1. Return the cooked vegetables to the skillet with the pork, mix well, and cook for an additional 2-3 minutes until everything is heated through.

  5. Serve:

    1. Serve the pork and vegetable mixture hot, with warmed tortillas.

    2. Offer optional toppings like avocado slices, sour cream, fresh cilantro, and salsa for garnishing.

Smoked Pork Salad

Prep Time: 15 Minutes

Ingredients

  • 1 pound pre-smoked pork loin, thinly sliced

  • 4 cups mixed salad greens (like arugula, spinach, and romaine)

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, sliced

  • 1/2 red onion, thinly sliced

  • 1/4 cup feta cheese, crumbled

  • 1/4 cup roasted almonds, chopped

Dressing:

  • 3 tablespoons olive oil

  • 1 tablespoon balsamic vinegar

  • 1 teaspoon honey

  • 1 teaspoon Dijon mustard

  • Salt and pepper, to taste

Recipe

  1. Prepare the Dressing:

    1. In a small bowl, whisk together olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper until well combined.

    2. Set aside.

  2. Assemble the Salad:

    1. In a large salad bowl, toss the mixed salad greens with cherry tomatoes, cucumber slices, and red onion.

    2. Add the thinly sliced smoked pork loin to the salad.

  3. Add Toppings:

    1. Sprinkle the crumbled feta cheese and chopped roasted almonds over the salad.

  4. Dress the Salad:

    1. Drizzle the dressing over the salad just before serving and toss everything together to coat evenly.

  5. Serve:

    1. Serve the salad immediately after dressing to ensure the greens remain crisp and fresh.

Pork and Pea Risotto

Prep Time: 40 Minutes

Ingredients

  • 1 pound lean pork tenderloin, diced into small pieces

  • 1 cup Arborio rice

  • 1 onion, finely chopped

  • 2 cloves garlic, minced

  • 4 cups low-sodium chicken broth, kept warm

  • 1 cup fresh or frozen peas

  • 1/2 cup Parmesan cheese, grated

  • 2 tablespoons olive oil

  • Salt and pepper, to taste

  • Fresh parsley, chopped (for garnish)

  • Lemon zest (optional, for added freshness)

Recipe

  1. Prepare Ingredients:

    1. Dice the pork tenderloin into small, bite-sized pieces.

    2. Finely chop the onion and mince the garlic.

    3. If using frozen peas, thaw them; if fresh, ensure they are cleaned and ready to use.

  2. Cook the Pork:

    1. Heat one tablespoon of olive oil in a large skillet over medium-high heat.

    2. Add the pork pieces and season with salt and pepper.

    3. Cook until browned and cooked through, about 5-7 minutes. Remove from the pan and set aside.

  3. Sauté Onions and Garlic:

    1. In the same skillet, add the remaining tablespoon of olive oil.

    2. Add the chopped onion and cook until translucent, about 3 minutes.

    3. Add the minced garlic and cook for an additional minute.

  4. Cook the Risotto:

    1. Add the Arborio rice to the skillet, stirring to coat the grains with the oil and toast slightly for about 2 minutes.

    2. Begin adding the warm chicken broth one cup at a time, stirring frequently. Wait until each addition is almost fully absorbed by the rice before adding the next cup.

    3. Continue this process until the rice is creamy and al dente, which usually takes about 18-20 minutes.

  5. Combine Pork and Peas:

    1. Return the cooked pork to the skillet with the risotto.

    2. Add the peas and stir to combine. Cook for an additional 3-4 minutes until the peas are heated through.

  6. Finish the Dish:

    1. Stir in the grated Parmesan cheese. Adjust the seasoning with salt and pepper, if needed.

    2. If desired, add a bit of lemon zest for a fresh, zesty flavor.

  7. Serve:

    1. Serve the risotto hot, garnished with chopped fresh parsley.

Garlic Lime Pork Chops

Prep Time: 25 Minutes

Ingredients

  • 4 boneless pork chops, about 1-inch thick

  • 2 limes, juiced and zested

  • 4 cloves garlic, minced

  • 2 tablespoons olive oil

  • 1 teaspoon honey

  • 1/2 teaspoon chili flakes (optional for a spicy kick)

  • Salt and pepper, to taste

  • Fresh cilantro, chopped (for garnish)

Recipe

  1. Marinate the Pork Chops:

    1. In a bowl, whisk together lime juice, lime zest, minced garlic, olive oil, honey, chili flakes (if using), salt, and pepper.

    2. Place the pork chops in a large resealable plastic bag or shallow dish and pour the marinade over them. Ensure all chops are well coated.

    3. Seal the bag or cover the dish and refrigerate to marinate for at least 30 minutes, preferably 1-2 hours.

  2. Prepare for Cooking:

    1. Remove the pork chops from the refrigerator about 15 minutes before cooking to allow them to come to room temperature.

  3. Cook the Pork Chops:

    1. Heat a grill pan or skillet over medium-high heat. When hot, add the pork chops (discard the excess marinade).

    2. Cook for about 5-7 minutes on each side, or until the pork chops are golden brown and cooked through (internal temperature should read 145°F).

  4. Serve:

    1. Let the pork chops rest for a few minutes after cooking to allow the juices to redistribute.

    2. Serve garnished with chopped fresh cilantro. A wedge of lime can be served on the side for extra zest.

Pork Chili

Prep Time: 1 Hour

Ingredients

  • 1 pound lean ground pork

  • 1 onion, diced

  • 2 cloves garlic, minced

  • 1 bell pepper, diced

  • 1 can (15 ounces) diced tomatoes

  • 1 can (15 ounces) black beans, drained and rinsed

  • 1 can (15 ounces) kidney beans, drained and rinsed

  • 2 tablespoons tomato paste

  • 2 cups low-sodium chicken broth

  • 1 tablespoon chili powder

  • 1 teaspoon ground cumin

  • 1 teaspoon smoked paprika

  • 1/2 teaspoon dried oregano

  • Salt and pepper, to taste

  • Optional toppings: chopped green onions, shredded cheese, sour cream, avocado slices

Recipe

  1. Cook the Pork:

    1. In a large pot, cook the ground pork over medium heat until browned, breaking it up with a spoon as it cooks.

    2. Once cooked, remove the pork and set aside.

  2. Sauté Vegetables:

    1. In the same pot, add the diced onion and bell pepper. Cook until they begin to soften, about 5 minutes.

    2. Add the minced garlic and cook for another minute until fragrant.

  3. Combine Ingredients:

    1. Return the cooked pork to the pot.

    2. Add the diced tomatoes, black beans, kidney beans, tomato paste, chicken broth, chili powder, cumin, smoked paprika, oregano, salt, and pepper.

    3. Stir well to combine all the ingredients.

  4. Simmer the Chili:

    1. Bring the mixture to a boil, then reduce the heat to low and let it simmer, uncovered, for about 30 minutes. Stir occasionally.

  5. Adjust Seasonings:

    1. Taste the chili and adjust the seasoning with additional salt, pepper, or spices as needed.

  6. Serve:

    1. Serve the chili hot, topped with optional toppings like chopped green onions, shredded cheese, sour cream, or avocado slices.

Mustard Maple Pork Tenderloin

Prep Time: 35 Minutes

Ingredients

  • 1 pork tenderloin (about 1 to 1.5 pounds)

  • 2 tablespoons Dijon mustard

  • 2 tablespoons pure maple syrup

  • 1 tablespoon apple cider vinegar

  • 2 cloves garlic, minced

  • 1 teaspoon fresh thyme, chopped (or 1/2 teaspoon dried thyme)

  • Salt and pepper, to taste

  • 1 tablespoon olive oil

Recipe

  1. Marinate the Pork:

    1. In a small bowl, whisk together the Dijon mustard, maple syrup, apple cider vinegar, minced garlic, thyme, salt, and pepper.

    2. Place the pork tenderloin in a resealable plastic bag or shallow dish and pour the marinade over the pork, ensuring it is well coated.

    3. Seal or cover and refrigerate for at least 30 minutes, ideally for 1-2 hours.

  2. Prepare for Cooking:

    1. Preheat your oven to 375°F (190°C).

    2. Heat olive oil in a large ovenproof skillet over medium-high heat.

  3. Sear the Pork:

    1. Remove the pork tenderloin from the marinade (reserve the marinade) and sear it in the skillet, turning it to brown all sides, about 5-7 minutes total.

  4. Bake the Pork:

    1. Pour the reserved marinade over the pork.

    2. Transfer the skillet to the preheated oven and roast the pork for about 15-20 minutes, or until the internal temperature reaches 145°F (63°C).

  5. Rest and Serve:

    1. Let the pork rest for 5-10 minutes after removing it from the oven. This allows the juices to redistribute throughout the meat.

    2. Slice the pork and serve, drizzling any pan juices over the slices.

Italian Pork and Pepper Stew

Prep Time: 1 Hour 30 Minutes

Ingredients

  • 1 1/2 pounds pork shoulder, trimmed and cut into 1-inch cubes

  • 2 tablespoons olive oil

  • 3 bell peppers (red, yellow, and green), sliced

  • 1 large onion, chopped

  • 2 cloves garlic, minced

  • 1 can (28 ounces) diced tomatoes

  • 1/2 cup low-sodium chicken broth

  • 1 tablespoon tomato paste

  • 1 teaspoon dried Italian seasoning

  • 1/2 teaspoon red pepper flakes (optional, for heat)

  • Salt and black pepper, to taste

  • Fresh basil, chopped (for garnish)

  • Grated Parmesan cheese (optional, for serving)

Recipe

  1. Brown the Pork:

    1. Heat 1 tablespoon of olive oil in a large pot over medium-high heat.

    2. Add the pork cubes in batches, seasoning with salt and pepper, and brown all sides.

    3. Remove the pork from the pot and set aside.

  2. Sauté Vegetables:

    1. In the same pot, add the remaining tablespoon of olive oil.

    2. Add the chopped onion and sliced bell peppers, cooking until they begin to soften, about 5 minutes.

    3. Add the minced garlic and cook for another minute until fragrant.

  3. Combine Ingredients:

    1. Return the browned pork to the pot.

    2. Stir in the diced tomatoes with their juice, chicken broth, tomato paste, Italian seasoning, and red pepper flakes if using.

  4. Simmer the Stew:

    1. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 1 hour, or until the pork is tender and the flavors are well combined.

  5. Final Adjustments:

    1. Taste and adjust the seasoning with additional salt and pepper as needed.

  6. Serve:

    1. Serve the stew hot, garnished with fresh chopped basil and optional grated Parmesan cheese.

Cilantro Lime Pork Tacos

Prep Time: 20 Minutes

Ingredients

  • 1 pound pork tenderloin, thinly sliced

  • 1 tablespoon olive oil

  • 2 cloves garlic, minced

  • Juice and zest of 2 limes

  • 1/4 cup fresh cilantro, chopped

  • 1 teaspoon ground cumin

  • 1/2 teaspoon chili powder

  • Salt and pepper, to taste

  • 8 small corn tortillas

  • 1 avocado, sliced

  • 1 small red onion, thinly sliced

  • Extra cilantro, for garnish

  • Lime wedges, for serving

Recipe

  1. Marinate the Pork:

    1. In a bowl, combine olive oil, minced garlic, lime juice, lime zest, chopped cilantro, cumin, chili powder, salt, and pepper.

    2. Add the sliced pork tenderloin to the marinade and toss to coat evenly.

    3. Let it marinate for at least 20 minutes, or up to 1 hour if time allows.

  2. Cook the Pork:

    1. Heat a skillet over medium-high heat.

    2. Remove the pork from the marinade (discard the remaining marinade) and cook the pork slices for about 3-4 minutes on each side or until cooked through and slightly charred.

  3. Prepare the Tortillas:

    1. Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until they are heated through and slightly charred.

  4. Assemble the Tacos:

    1. Place some slices of cooked pork on each tortilla.

    2. Top with slices of avocado and red onion.

    3. Garnish with extra chopped cilantro.

  5. Serve:

    1. Serve the tacos with lime wedges on the side for squeezing over the top.

Pork and Mushroom Skillet

Prep Time: 30 Minutes

Ingredients

  • 1 pound pork tenderloin, thinly sliced into medallions

  • 2 tablespoons olive oil

  • 1 large onion, sliced

  • 2 cloves garlic, minced

  • 2 cups sliced mushrooms (such as cremini or button)

  • 1/2 cup low-sodium chicken broth

  • 1 tablespoon Worcestershire sauce

  • 1 teaspoon dried thyme

  • Salt and pepper, to taste

  • Fresh parsley, chopped (for garnish)

Recipe

  1. Prepare the Ingredients:

    1. Thinly slice the pork tenderloin into medallions.

    2. Slice the onion and mushrooms and mince the garlic.

  2. Cook the Pork:

    1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

    2. Season the pork medallions with salt and pepper, and sear them in the skillet until they are golden and just cooked through, about 2-3 minutes per side.

    3. Remove from the skillet and set aside.

  3. Sauté the Vegetables:

    1. In the same skillet, add the remaining tablespoon of olive oil.

    2. Add the onion and mushrooms, sautéing until they are softened and beginning to brown, about 5-7 minutes.

    3. Add the minced garlic and thyme, cooking for another minute until fragrant.

  4. Deglaze the Pan:

    1. Pour in the chicken broth and Worcestershire sauce, stirring to lift any browned bits from the bottom of the skillet.

  5. Combine and Simmer:

    1. Return the pork medallions to the skillet, nestling them into the vegetables.

    2. Reduce the heat to medium-low and simmer everything together for about 5 minutes, allowing the flavors to meld and the pork to finish cooking.

  6. Garnish and Serve:

    1. Sprinkle chopped fresh parsley over the top before serving.

Pork Caesar Salad

Prep Time: 25 Minutes

Ingredients

  • 1 pound pork tenderloin, trimmed

  • 2 teaspoons olive oil

  • Salt and pepper, to taste

  • 4 cups Romaine lettuce, chopped

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup Parmesan cheese, shaved

  • 2 tablespoons Caesar dressing, low-fat

  • 1 tablespoon lemon juice

  • 2 whole grain garlic croutons, crushed (optional for added crunch)

  • Lemon wedges, for serving

Recipe

  1. Prepare the Pork:

    1. Rub the pork tenderloin with olive oil, and season generously with salt and pepper.

    2. Preheat a grill or grill pan over medium-high heat.

    3. Grill the pork for about 12-15 minutes, turning occasionally, until the outside is nicely charred and the internal temperature reaches 145°F (63°C).

    4. Remove from the grill and let it rest for 5 minutes before slicing thinly.

  2. Assemble the Salad:

    1. In a large salad bowl, toss the chopped Romaine lettuce with cherry tomatoes and shaved Parmesan cheese.

    2. Drizzle the Caesar dressing and lemon juice over the salad and toss to coat evenly.

  3. Add the Pork:

    1. Arrange the sliced grilled pork on top of the salad.

  4. Serve:

    1. Sprinkle crushed croutons over the salad for added texture if desired.

    2. Serve with lemon wedges on the side for an extra zesty flavor.

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