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Tag: cooking for 1 or 2

  • Grilled Sesame Asparagus

    Grilled Sesame Asparagus

    How to Make Grilled Sesame Asparagus

    This simple asparagus recipe gets a double-dose of sesame flavor by first tossing the asparagus with toasted sesame oil, then finishing them with toasted sesame seeds. Toss these on the grill with this Grilled Honey-Lime Chicken, or any protein of your choosing. Grilling imparts a delicious, natural smokiness, but you could also roast the asparagus in the oven. When buying asparagus for grilling, look for thicker spears—these will be easier to handle on the grill.


    5 min prep time


    8 min cook time


    2servings


    about 12 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an outdoor grill or grill pan.
    2. Add the asparagus spears and oil into a 9 × 13-inch dish. Toss with tongs to coat.
    3. Grill the asparagus (in batches, if necessary) over direct medium-high heat until just cooked through and lightly browned, about 6–8 minutes total, rotating only as needed.
    4. Remove spears from the grill and place back into the dish, sprinkle with the salt and sesame seeds, and serve.
    Veggie Rich
    Low Carb
    Grilling
    Vegan
    Sides
    Quick & Easy
    Dinner
    Cooking for 1 or 2
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      about 12 spears


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      290mg
      6%

    Ingredients

    asparagus (ends trimmed)
    12 oz (about 24 spears)

    toasted sesame oil
    2 tsp

    salt
    1/8 tsp

    sesame seeds
    1/2 tsp

  • Avocado Toast with Turkey Bacon and Tomato

    Avocado Toast with Turkey Bacon and Tomato

    How to Make Avocado Toast with Turkey Bacon and Tomato

    Avocado toast is a quick and easy go-to breakfast that incorporates healthy fat, whole grains, and protein. Change things up by substituting the turkey bacon with an over-easy egg or sliced hard-boiled egg.

    Complete your Plate: For a hearty, filling breakfast, add a 1/2 cup of nonfat, plain Greek yogurt topped with a handful of blueberries.
     


    5 min prep time


    8 min cook time


    2servings


    1 avocado toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a medium skillet with nonstick cooking spray and place it over medium heat until hot. Add the turkey bacon and cook until crispy, 8 minutes, flipping the slices over halfway through. Transfer the bacon to a paper towel–lined plate.

    2. Scoop out the flesh from each avocado half onto a slice of toasted bread. Mash the avocado with a fork until flattened. Sprinkle with sea salt and black pepper.

    3. Top each avocado toast with 1 slice of turkey bacon and half of the tomato slices.

    Fiber Focused
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 avocado toast


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        1g

        2%

    • Protein
      8g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1 whole

    lean turkey bacon
    2 slices

    ripe avocado (pitted and halved)
    1 whole

    100% whole-wheat bread (toasted)
    2 slices

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    plum tomato (thinly sliced)
    1 whole

  • Mashed Red Potatoes

    Mashed Red Potatoes

    How to Make Mashed Red Potatoes

    Red potatoes have a waxy texture, and they stay firmer than other potatoes when cooked, giving these simple mashed potatoes a chunky texture. Leave the skin on for a pop of color and more fiber. 

    Complete your plate: For a classic “meat-and-potatoes” meal, pair with Southwest-Style Turkey Meatloaf and a simple Green Salad with Orange and Avocado.

     


    15 min prep time


    20 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Pour 1/4 cup of water into a medium pot fitted with a steamer basket and bring to a boil over high heat. Add the red potatoes, cover, and reduce the heat to medium. Cook until the potatoes are tender, 25–30 minutes. Set aside to cool.

    2. In a small saucepan, heat the milk and butter over medium heat until the butter melts, 2 minutes. Remove the saucepan from the heat and set aside to slightly cool.

    3. Add the potatoes to a large bowl and, using a potato masher, mash until almost smooth. Add the milk mixture, salt, and black pepper and mix until well combined.

    Low Sodium
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Sides
    Gluten-Free
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      540mg
      11%

    Ingredients

    red potatoes (washed and cut into 1-inch cubes)
    2 lbs

    1% milk
    1/2 cup

    butter (unsalted)
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    How to Make Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    This Middle Eastern-inspired recipe is brimming with varied flavors and textures thanks to toasty pearls of fregola sarda pasta, roasted vegetables (seasoned with herby za’atar), and crunchy almonds—all brought together with a smooth, nutty tahini-lemon dressing.


    10 min prep time


    25 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare & roast the vegetables: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a small pot 3/4 of the way up with water; cover and heat to boiling on high. Fill a separate, medium pot 3/4 of the way up with  water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve, peel, and thinly slice the onion. Place the prepared vegetables on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and the za’atar; toss to coat. Arrange in an even layer. Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    2. Prepare the remaining ingredients: Meanwhile, halve the lemon; squeeze the juice into a medium bowl, straining out the seeds. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Pick the mint leaves off the stems.
    3. Cook the pasta: Place the pasta in a strainer and thoroughly rinse under cold water to remove any excess starch. Transfer to the medium pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
    4. Cook & slice the eggs: Meanwhile, carefully add the eggs to the small pot of boiling water and cook 9 to 10 minutes. Drain and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs. Transfer to a cutting board and thinly slice into rounds.
    5. Make the dressing: Meanwhile, to the bowl of lemon juice, add the tahini, 2 tablespoons of water, 2 tablespoons of olive oil, and as much of the garlic paste as you’d like. Whisk until combined and smooth.
    6. Finish & serve your dish: To the pot of cooked pasta, add the roasted vegetables, almonds , cheese, dressing, and 1/2 teaspoon of olive oil. Stir to combine. Serve the finished pasta topped with the sliced eggs. Drizzle with 1/2 teaspoon of olive oil and garnish with the mint leaves (tearing just before adding). Enjoy!
    Veggie Rich
    Mediterranean
    Meal Kit Recipes
    Vegetarian
    Salads
    Main Dish
    Lunch
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      720

    • % Daily value*

    • Total Fat
      41g

      53%

      • Saturated Fat
        8g

        40%
      • Trans Fats
        0g

    • Cholesterol
      265mg

      88%

    • Sodium
      780mg

      34%

    • Total Carbohydrate
      67g

      24%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      1000mg
      21%

    Ingredients

    broccoli
    1 lbs

    red onion
    1 med

    olive oil (divided)
    2 1/2 tbsp

    za’atar seasoning
    1 tbsp

    lemon
    1 med

    garlic
    1 clove

    fresh mint
    1 bunch

    fregola sarda pasta
    2/3 cup

    eggs
    2 large

    water
    2 tbsp

    sliced almonds
    2 tbsp

    grated romano cheese
    1/4 cup

    tahini
    2 tbsp

    salt and pepper to taste
    1 pinch

  • Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    How to Make Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    To accompany herby za’atar-coated chicken, you’ll serve it over a hearty bed of farro and roasted vegetables and grapes—brought together with a savory pan sauce of balsamic vinegar, garlic, and a touch of crushed red pepper.


    10 min prep time


    30 min cook time


    2servings


    1/2 Recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the stem ends of the Brussels sprouts; halve lengthwise. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Halve the grapes. Peel and roughly chop 2 cloves of garlic.
    2. Cook the farro: Add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
    3. Roast the vegetables & grapes: Meanwhile, place the prepared brussels sprouts, onion, and grapes on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional) and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    4. Cook the chicken: Meanwhile, pat the chicken dry with paper towels; season on both sides with salt (optional), pepper, and enough of the za’atar to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through (an instant-read thermometer should register 165°F). Leaving any browned bits (or fond) in the pan, transfer to a cutting board.
    5. Make the pan sauce: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium high until hot. Add the chopped garlic. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the vinegar (carefully, as the liquid may splatter), 1/4 cup of water, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt (optional) and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the sauce is slightly thickened. Turn off the heat.
    6. Finish & serve your dish: To the pot of cooked farro, add the roasted vegetables and grapes and pan sauce. Stir to combine. Slice the cooked chicken crosswise. Serve the sliced chicken over the finished farro. Enjoy!
    Fiber Focused
    Mediterranean
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 Recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      52g

      19%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      48g

    • Potassium
      1010mg
      21%

    Ingredients

    fresh Brussels sprouts
    4 oz

    red onion
    1 med

    red seedless grapes
    4 oz

    garlic
    2 clove

    semi-pearled farro
    1/2 cup

    olive oil ((divided))
    1 1/2 tsp

    boneless, skinless chicken breasts
    2

    za’atar seasoning
    1 tbsp

    balsamic vinegar
    2 tbsp

    water
    1/4 cup

    crushed red pepper flakes
    1/4 tsp

    salt and pepper to taste
    1 pinch

  • Togarashi Tilapia & Marinated Cucumber with Miso Stir-Fried Vegetables

    Togarashi Tilapia & Marinated Cucumber with Miso Stir-Fried Vegetables

    How to Make Togarashi Tilapia & Marinated Cucumber with Miso Stir-Fried Vegetables

    Togarashi (a favorite Japanese seasoning that highlights poppy seeds, dried orange peel, and more) makes for a zesty coating on flaky tilapia—perfectly matched by a bed of vegetables cooked with a savory-sweet sauce of miso paste, honey, and sesame oil.


    15 min prep time


    20 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients & make the sauce: Remove the honey from the refrigerator to bring to room temperature. Wash and dry the fresh produce. Cut off and discard the stem ends of the green beans; halve crosswise. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Combine in a bowl; add the chopped bok choy stems. Halve the cucumber lengthwise, then thinly slice crosswise. Place in a bowl; add the vinegar and half the sesame oil. Stir to coat. Set aside to marinate, stirring occasionally, at least 10 minutes. In a separate bowl, whisk together the honey (kneading the packet before opening), miso paste, remaining sesame oil, and 1 tablespoon of water.
    2. Start the stir-fry: While the cucumber marinates, in a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the halved green beans in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add 2 tablespoons of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until the green beans are slightly softened.
    3. Finish the stir-fry: To the pan, add the prepared pepper mixture; season with salt (optional) and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Add the chopped bok choy leaves and sauce. Cook, stirring frequently, 1 to 2 minutes, or until the sauce is thickened. Transfer to a bowl. Cover with foil to keep warm. Rinse and wipe out the pan.
    4. Cook the fish & serve your dish: Pat the fish dry with paper towels. Season on both sides with salt (optional), pepper, and all but a pinch of the togarashi. In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until browned and cooked through (an instant-read thermometer should register 145°F). Turn off the heat. Serve the finished stir-fry topped with the cooked fish and marinated cucumber (discarding any liquid). Garnish with the remaining togarashi. Enjoy!
    Fiber Focused
    Veggie Rich
    Asian
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Meal Kit Recipes
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        18g
      • Added Sugars
        0g

        0%

    • Protein
      33g

    • Potassium
      712mg
      15%

    Ingredients

    honey
    1 tbsp

    fresh green beans
    6 oz

    baby bok choy
    10 oz

    garlic
    2 clove

    mini sweet peppers
    4 oz

    persian cucumber
    1 med

    Apple Cider Vinegar
    2 tbsp

    sesame oil (divided)
    1 tbsp

    white miso
    1 tbsp

    water (divided)
    3 tbsp

    olive oil
    2 1/2 tsp

    tilapia or other white fish fillet
    2

    togarashi
    1 tbsp

    salt and pepper to taste
    1 pinch

  • Seared Pork Chops & Cucumber Yogurt with Za’atar Vegetable Barley

    Seared Pork Chops & Cucumber Yogurt with Za’atar Vegetable Barley

    How to Make Seared Pork Chops & Cucumber Yogurt with Za’atar Vegetable Barley

    To complement savory pork chops, we’re finishing this dish with a cooling drizzle of cucumber yogurt (or tzatziki) spiced with just a pinch of herby za’atar—also used to coat the roasted vegetables tossed with hearty barley served underneath.


    10 min prep time


    35 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the barley: Place an oven rack in the center of the oven, then preheat to 450°F.  Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

    2. Prepare the ingredients: Meanwhile, wash and dry the fresh produce. Halve and peel the onion; cut into 1-inch wedges, keeping the layers intact. Cut the mushrooms into bite-sized pieces. Combine in a bowl. Peel and roughly chop 2 cloves of garlic. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves.

    3. Roast the vegetables: Place the prepared onion and mushrooms on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and all but a pinch of the za’atar. Toss to coat and arrange in an even layer. Roast 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

    4. Cook the pork: Meanwhile, pat the pork dry with paper towels; season with salt (optional) and pepper on both sides. In a medium pan, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the seasoned pork. Cook 4 to 6 minutes per side, or until browned and cooked through (An instant-read thermometer should register 145°F). Leaving any browned bits (or fond) in the pan, transfer to a cutting board and let rest at least 5 minutes.

    5. Cook the kale: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on mediumhigh until hot. Add the chopped garlic. Cook, stirring frequently, 30 seconds to 1 minute, or until softened. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring frequently and scraping up any fond, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat.

    6. Finish & serve your dish: Slice the rested pork crosswise. To the pot of cooked barley, add the cooked kale, roasted vegetables, raisins, and 1/2 teaspoon of olive oil. Stir to combine. Serve the finished barley topped with sliced pork and tzatiki. Garnish with the remaining za’atar. Enjoy!

    Mediterranean
    Comfort Food
    Meal Kit Recipes
    Dinner
    Main Dish
    Foodie
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      590

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        6g

        30%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      1360mg

      59%

    • Total Carbohydrate
      62g

      23%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      51g

    • Potassium
      1733mg
      37%

    Ingredients

    pearled barley
    1/2 cup

    red onion
    1

    cremini (baby bella) mushrooms
    4 oz

    garlic
    2 clove

    kale
    1

    olive oil (divided)
    2 tsp

    za’atar seasoning
    1 tbsp

    lean boneless pork chops
    2

    water
    1/4 cup

    golden raisins
    1 1/2 tbsp

    salt and pepper to taste (optional)
    1

    low-fat tzatziki sauce
    1/2 cup

  • Pork & Freekeh Stir Fry with Brussels Sprouts, Carrots, and Shishito Peppers

    Pork & Freekeh Stir Fry with Brussels Sprouts, Carrots, and Shishito Peppers

    How to Make Pork & Freekeh Stir Fry with Brussels Sprouts, Carrots, and Shishito Peppers

    This hearty stir-fry combines bites of rich pork, crisp vegetables, and warm grains of freekeh (a type of toasted wheat) with a savory-sweet sauce that highlights fragrant sesame oil, sweet honey, soy sauce, and a hint of spicy red pepper flakes.


    10 min prep time


    40 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the freekah:
      Fill a medium pot 3/4 of the way up with water; cover and heat to boiling
      on high.
      Once boiling, add the freekeh and cook, uncovered, 24 to 26 minutes, or until tender. Drain thoroughly.
    2. Prepare the remaining ingredients & make the sauce: Meanwhile, wash and dry the fresh produce.
      Peel the carrots; thinly slice on an angle. Cut off and discard the stem ends of the brussels sprouts; quarter lengthwise. Combine in a bowl.

      Peel and roughly chop 2 cloves of garlic. Peel and finely chop the ginger. Cut off and discard the stems of the peppers; cut into 1-inch pieces. Combine in a bowl. Thoroughly wash your hands, knife, and cutting board immediately after handling the peppers.

      Halve the lime crosswise; squeeze the juice into a medium bowl. Add the soy sauce, sesame oil, honey, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Whisk to thoroughly combine.

    3. Cook the pork: Pat the pork dry with paper towels; season with salt (optional) and pepper on both sides.

      In a large pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot.

      Add the seasoned pork. Cook 2 to 3 minutes per side, or until browned and cooked through.

      Leaving any browned bits (or fond) in the pan, transfer to a cutting board. Carefully cut into bite-sized pieces.

    4. Start the stir-fry: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium-high
      until hot.

      Add the prepared carrots and brussels sprouts in an even layer. Cook, without stirring, 3 to 4 minutes, or until lightly browned.

      Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 3 to 4 minutes, or until the water has cooked off.
      Add the prepared pepper mixture; season with salt (optional) and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened.

    5. Finish the stir-fry & serve your dish: Add the cooked freekeh, pork pieces, and sauce to the pan. Cook on medium-high, stirring frequently, 2 to 3 minutes, or until combined and the sauce is slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired.

      Serve the finished stir-fry garnished with the sesame seeds. Enjoy!

    Fiber Focused
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Sodium
      640mg

      28%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        16g

    • Protein
      31g

    • Potassium
      1226mg
      26%

    Ingredients

    freekah
    1/2 cup

    carrot(s)
    6 oz (about 3 whole carrots)

    brussels sprouts
    4 oz

    shishito peppers
    3 oz

    garlic
    2 clove

    fresh ginger
    1-inch piece

    lime
    1

    soy sauce
    1 tbsp

    sesame oil
    1 tbsp

    honey
    1 tbsp

    crushed red pepper flakes
    1/4 tsp

    boneless pork cutlets
    2 cutlets (6 oz total)

    olive oil (divided use)
    1 tsp

    black and white sesame seeds
    1 tsp

  • Orange Glazed Tilapia with Cilantro Kale & Collard Greens

    Orange Glazed Tilapia with Cilantro Kale & Collard Greens

    How to Make Orange Glazed Tilapia with Cilantro Kale & Collard Greens

    In this flavorful dish, we’re combining sweet fresh orange and plump golden raisins with spicy red pepper flakes to create the bright glaze that coats our tilapia fillets as they sear in the pan. This low carb meal is completed with savory greens stewed with a flavorful cilantro pesto.

    Can’t find cilantro pesto? Make your own by finely chopping fresh cilantro and garlic, then add olive oil and lime juice.


    10 min prep time


    25 min cook time


    2servings


    1/2 recipe

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    Step-By-Step Instructions:

    1. Prepare the ingredients & make the glaze: Wash and dry the fresh produce. Halve, peel, and thinly slice the onion. Peel and roughly chop 2 cloves of garlic. Combine in a bowl. Separate the kale and collard green leaves from the stems; discard the stems, then roughly chop the leaves. Combine in a bowl. Halve the orange crosswise. Squeeze the juice of one half into a
      medium bowl. Peel and medium dice the remaining half. To the bowl of orange juice, add the diced orange, raisins, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper; stir
      to combine.
    2. Start the greens: In a medium pot, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the prepared onion and garlic; season with salt (optional) and pepper. Cook, stirring frequently, 4 to 5 minutes, or until softened. Add the chopped kale and collard greens; season with salt (optional) and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted.
    3. Finish the greens: Add 1/2 cup of water (carefully, as the liquid may splatter) to the pot; season with salt and pepper. Loosely cover the pot with foil and cook, stirring occasionally, 5 to 7 minutes, or until the greens are wilted. Remove the foil and continue to cook, stirring occasionally, 1 to 2 minutes, or until most of the water has cooked off. Turn off the heat; stir in the cilantro pesto. Taste, then season with salt and pepper if desired.
    4. Cook the fish & serve your dish: Meanwhile, pat the fish dry with paper towels. Season with salt (optional) and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes, or until lightly
      browned. Flip and cook 2 minutes. Add the glaze (carefully, as the liquid may splatter). Cook, frequently spooning the glaze over the fish, 1 to 2 minutes, or until the fish is coated and cooked through.* Turn off the heat. Serve the finished greens topped with the cooked fish and glaze. Enjoy!
      *An instant-read thermometer should register 145°F.
    Mediterranean
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Meal Kit Recipes
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        14g

    • Protein
      35g

    • Potassium
      728mg
      15%

    Ingredients

    black pepper
    to taste

    tilapia
    2 filets (about 10 oz total)

    cilantro pesto
    1/4 cup

    water
    1/2 cup

    olive oil (divided use)
    2 1/2 tsp

    crushed red pepper flakes
    1/4 tsp

    golden raisins
    1 1/2 tbsp

    navel orange
    1

    collard greens
    1 bunch (about 6 oz)

    kale
    1 bunch (about 6 oz)

    garlic
    2 clove

    yellow onion
    1

  • Greek Chicken & Potatoes with Sautéed Kale, Raisins & Feta Cheese

    Greek Chicken & Potatoes with Sautéed Kale, Raisins & Feta Cheese

    How to Make Greek Chicken & Potatoes with Sautéed Kale, Raisins & Feta Cheese

    We’re calling on the bright, bold flavors of Greek cuisine here by serving our seared chicken (topped with a duo of olives and roasted peppers) with a classic side of oregano-roasted potatoes tossed with fresh lemon juice, and sautéed kale mixed with sweet raisins and tangy feta.

     


    15 min prep time


    30 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare & roast the potatoes: Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Line a sheet pan with foil. Cut the potatoes into 1/2-inch-wide wedges. Place on the sheet pan; drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and the oregano. Toss to coat and arrange in an even layer, skin side down. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    2. Prepare the remaining ingredients: Meanwhile, separate the kale leaves from the stems; discard the stems, then roughly chop the leaves.Peel and roughly chop 2 cloves of garlic. Halve the lemon crosswise; squeeze the juice into a large bowl, straining out the seeds. Roughly chop the peppers and olives. Combine in a bowl; add 1/2 teaspoon of olive oil and stir to coat.
    3. Cook the kale: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the chopped kale and chopped garlic; season with salt (optional) and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the kale is slightly wilted. Add the raisins and 1/4 cup of water (carefully, as the liquid may splatter); season with salt (optional) and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat. Add the cheese (crumbling before adding) and stir to combine.
    4. Cook the chicken: Pat the chicken dry with paper towels; season with salt (optional) and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a cutting board.
    5. Finish & serve your dish: Add the roasted potatoes to the bowl of lemon juice; stir to coat. Slice the cooked chicken crosswise. Serve the sliced chicken with the finished potatoes and cooked kale. Top the chicken with the pepper-olive mixture. Enjoy!
    Mediterranean
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Meal Kit Recipes
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      570

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        6g

        30%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      49g

    • Potassium
      1743mg
      37%

    Ingredients

    baby golden potatoes
    3/4 lbs

    olive oil (divided)
    3 1/2 tsp

    dried oregano
    1 tsp

    kale
    1 bunch

    garlic
    2 clove

    lemon
    1

    roasted red peppers (sliced)
    1 oz

    pitted nicoise olives
    1 oz

    boneless, skinless chicken breasts
    2

    golden raisins
    1 1/2 tbsp

    water
    1/4 cup

    feta cheese
    1 1/2 oz

    salt and pepper to taste
    1 pinch