Quick, nutritious meals for the whole family

VEGETARIAN TACOS with AVOCADO SAUCE

Heavy on the ingredients but not on the prep time, this nutrient-rich taco recipe takes just 15 minutes to put together for the whole family, as long as you have the ingredients. The biggest bonus? This dish still tastes amazing even if you’re missing one or two of the veggies recommended by the recipe! (via loveandlemons.com)

Ingredients

  • 1 small Japanese eggplant, chopped into 1-inch pieces
  • 1 cup chopped summer squash
  • 1 red bell pepper, chopped into 1-inch pieces
  • 1 cup cherry tomatoes, sliced
  • extra-virgin olive oil, for drizzling
  • tortillas
  • 1 cup cooked black beans, drained and rinsed
  • 1 avocados, diced
  • chopped cilantro
  • 1 serrano pepper, sliced, optional
  • crumbled cotija cheese, optional
  • sea salt and freshly ground black pepper

Avocado Tomatillo Sauce

  • 1/3 cup tomatillo salsa
  • 1/4 cup pepitas
  • 1/2 avocado
  • handful of spinach
  • 2 tablespoons extra-virgin olive oil
  • lime juice, to taste
  • sea salt and freshly ground black pepper

Instructions

  • Preheat the oven to 400° F and line a baking sheet with parchment paper. Place the chopped eggplant, squash, red pepper and tomatoes onto the baking sheet. Drizzle with olive oil and pinches of salt and pepper and roast until golden brown around the edges 10-15 minutes.
  • Meanwhile, make the sauce. In a food processor, blend together the tomatillo salsa, pepitas, avocado, spinach, olive oil, lime juice and pinches of salt and pepper, to taste. Chill until ready to use.
  • Assemble the tacos with black beans, roasted vegetables, diced avocado, cilantro, serrano, and cotija, if using, and generous scoops of sauce. Serve with extra sauce on the side.

BROWN SUGAR BACON WRAPPED CHICKEN

Ok, we admit the name of this recipe doesn’t sound very healthy! But, by picking a low-calorie brown sugar option, and swapping the bacon for turkey bacon, this recipe can be very healthy, especially when paired with some steamed veggies on the side. (via yummyhealthyyeasy.com)

Ingredients

  • 2 Tbsp. chili powder
  • 1 tsp. cumin
  • 1/2 tsp. garlic powder
  • 1/4 tsp. salt
  • 1/8 tsp. pepper
  • 2/3 cup Truvia Brown Sugar Blend or and 1 1/3 cup light brown sugar
  • 1 1/2 pounds boneless chicken breasts cut into tenders
  • bacon with pieces cut in half

Instructions

  • Preheat oven to 350ºF. Generously spray a broiling pan with cooking spray and set aside.
  • In a bowl, mix together the chili powder, cumin, garlic powder, salt and pepper. Stir to combine.
  • In another bowl, pour in Truvia Brown Sugar (or brown sugar).
  • Roll chicken pieces in chili powder mixture.
  • Next, secure a piece of bacon around the chicken using a toothpick.
  • Now roll in the brown sugar until well covered.
  • Place on the prepared baking pan. Bake for about 30 minutes or until cooked through.
  • If you like bacon crispier, place under broiler for a few minutes until bacon is brown and crispy. Enjoy!

CHICKEN BREAST with TOMATOES and GARLIC

A great option for getting more lean protean into your family’s diet, this recipe needs just a few ingredients and half an hour to perfect. Get your chicken breasts defrosted in the morning, and watch this colorful dish feed your whole family in no time at all! (via ifoodreal.com)

Ingredients

  • 2-3 lbs chicken breasts 4 large, boneless & skinless
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • Ground black pepper to taste
  • Avocado oil
  • 3 lbs ripe tomatoes 4 large, cut into half moon shapes
  • 5 garlic cloves minced
  • 1/2 tsp dried oregano
  • 1/4 tsp salt
  • Ground black pepper to taste
  • Basil or parsley finely chopped

Instructions

  • Cut chicken breasts into tenders. Sprinkle with 1/2 tsp oregano, 1/2 tsp salt and pepper to taste. Gently toss around to coat evenly.
  • Slice tomatoes and chop garlic.
  • Preheat large ceramic non-stick skillet on medium heat and swirl a bit of oil to coat. Add half of chicken and cook for 5 minutes or until golden brown on each side. Transfer to a dish and cook remaining chicken this way.
  • Reduce heat to low, add garlic and 1/2 tsp oregano. Cook for 1 minute, stirring frequently (add a bit of oil if there was none left from cooking chicken).
  • Layer tomatoes on top, sprinkle with 1/4 tsp salt and pepper to taste. Turn up the heat to medium and cook tomatoes for about 5 minutes, gently tossing them around (if tomatoes aren’t juicy enough, add a splash of water).
  • When tomatoes have released their juices and turned into fresh tomato sauce, turn off the heat and return chicken back to skillet.
  • Gently tuck it in between tomatoes and sprinkle with fresh basil or parsley.
  • Serve warm with whole wheat spaghetti, quinoa, brown rice or buckwheat.

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