Tag: quick & easy

  • Mexican Skillet Egg Casserole

    Mexican Skillet Egg Casserole

    How to Make Mexican Skillet Egg Casserole


    5 min prep time


    5 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a medium nonstick skillet over medium heat. Add the eggs, cook 1 minute, and gently stir until just set (Note: eggs will still be very wet). Remove from heat.
    2. Top with the remaining ingredient in the order given. Cover and cook over medium-low heat 2–3 minutes or until cheese melts.
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      410mg

      9%

    Ingredients

    canola oil
    1 tsp

    egg substitute
    1 1/2 cup

    canned green chiles (4.5 oz, chopped, drained)
    1 can

    cheddar cheese (shredded, reduced-fat, sharp)
    1/3 cup

    black olives (2.25 oz, sliced, drained)
    1 can

    tomato(es) (diced)
    1/2 cup

    ripe medium avocado (peeled, pitted, and chopped)
    1

    fresh cilantro (chopped)
    1/4 cup

  • Mexican Black Bean Soup

    Mexican Black Bean Soup

    How to Make Mexican Black Bean Soup

    This flavorful, lower-carb, high fiber soup makes a great lunch the next day, too. If you can’t find canned fire roasted tomatoes, you can use canned diced tomatoes with green chiles.


    10 min prep time


    25 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add oil and onion and sauté over medium-high heat for 3 minutes or until clear.
    2. Add chicken and season with 1/4 Tsp. Adobo seasoning and pepper. Cook chicken until slightly brown, about 6-7 minutes.
    3. Add remaining ingredients (including the other 1/4 Tsp. Adobo seasoning). Reduce heat and simmer for 15 minutes.
    pinterestfacebooktwittermail

    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      570mg

      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tsp

    onion (diced)
    1/2

    boneless, skinless chicken breast (cut into 1/2-inch cubes)
    1 lbs

    Adobo seasoning (divided use)
    1/2 tsp

    black pepper
    1/4 tsp

    fire-roasted tomatoes
    1 (14.5-oz) can

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    frozen corn
    1/2 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    low sodium chicken broth
    40 oz

  • Mediterranean Turkey Wrap

    Mediterranean Turkey Wrap

    How to Make Mediterranean Turkey Wrap

    Don’t waste your money on fast food at lunch. Make this quick wrap instead and you will see that healthy eating does not have to be bland or boring!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 2 Tbsps. hummus on wrap. Top with 3 ounces turkey, 1/4 cup cucumber, 1/4 cup tomatoes, 1 Tbsp. feta cheese and 1 diced olive. Fold wrap to close.
    2. Repeat procedure for remaining 3 wraps.
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      470mg

      10%

    Ingredients

    hummus
    1/2 cup

    whole-wheat (wraps, heated)
    4

    lower sodium deli turkey
    8 oz

    large cucumber (peeled and diced (about 1 cup))
    1/2

    roma (plum) tomatoes (diced (about 1 cup))
    2

    reduced-fat crumbled feta cheese
    1/4 cup

  • Mediterranean Lentil Soup

    Mediterranean Lentil Soup

    How to Make Mediterranean Lentil Soup

    Lentils are a very healthy carbohydrate source with lots of fiber. This soup freezes well if you want to save part of it for another day.


    20 min prep time


    8servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.

    2. Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.

    3. Bring the soup to a boil; reduce the heat and simmer for 15 minutes.

    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      505mg

      11%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    garlic (minced)
    2 clove

    Italian turkey sausage ((meat squeezed out of casing), sliced)
    6 oz

    low sodium chicken broth (reduced-sodium, fat-free)
    32 oz

    tomato(es) (14-ounce, diced)
    1 large

    water
    3 cup

    dried lentils
    1 cup

    black pepper
    1/2 tsp

    dried oregano
    1/4 tsp

    bay leaves
    1 leaves

  • Meatloaf Muffins with Sweet Potato Topping

    Meatloaf Muffins with Sweet Potato Topping

    How to Make Meatloaf Muffins with Sweet Potato Topping

    This healthy meal is super easy and delicious. Not to mention – it bakes more quickly than a large meat loaf because of the smaller muffin size.


    20 min prep time


    50 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Line a muffin pan with muffin papers.
    2. Clean the potatoes and prick them several times with a fork. Bake the potatoes in the oven for 20 minutes. Remove the potatoes from the oven and microwave them for an additional 5 minutes or until soft. Remove the skins from the potatoes and place the potatoes into a medium bowl. Mash with a potato masher and whisk in the margarine. Mix well.
    3. In a medium bowl, mix together the meatloaf ingredients.
    4. Scoop about 1/4 cup meatloaf mixture into each lined muffin cup. Bake for 25 minutes.
    5. Top each cooked meatloaf muffin with a scoop of sweet potatoes.
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      50mg

      17%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      11g

    • Potassium
      350mg

      7%

    Ingredients

    sweet potatoes
    2 (about 24 oz total)

    margarine (trans-fat-free)
    1 tbsp

    lean ground turkey
    20 oz

    eggs (slightly beaten)
    1

    chili powder
    1 tbsp

    black pepper
    1/4 tsp

    garlic powder
    1 tsp

    onion(s) (finely diced)
    1/3 cup

    cornmeal or oats (gluten-free oats if following gluten-free diet)
    1/2 cup

    ketchup
    2 tbsp

  • Master Chicken Stir Fry

    Master Chicken Stir Fry

    How to Make Master Chicken Stir Fry


    15 min prep time


    12 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium-sized bowl, combine the chicken with 1 tbsp of the soy sauce, rice vinegar, and 2 tsp of the cornstarch. Set aside to marinate at room temperature for 15 minutes.
    2. In another bowl, combine the remaining 1/2 tbsp soy, the remaining 1 tbsp cornstarch, 3/4 cup of the chicken broth, hoisin sauce, and sriracha. Set aside.
    3. Heat half the vegetable oil in a large wok over high heat. When hot, turn the heat to medium high and add the chicken. Stir fry for 5 minutes or until the chicken is cooked through. (You do not need to continuously stir the chicken as you want the chicken to develop a crust and sear.) Remove the chicken from the wok to a plate and set aside.
    4. Add the remaining oil to the wok. Add in the garlic and ginger and stir fry for 30 seconds. Add the red pepper, celery, and broccoli and stir fry for 30 seconds. Add the remaining chicken broth, cover, and steam 3 minutes.
    5. Add the chicken and stir fry for 1 minute. Add in the sauce and cook for 1 minute, coating the chicken and vegetables with the sauce. Serve immediately.
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      21g

    • Potassium
      400mg

      9%

    Ingredients

    boneless, skinless chicken breasts (cut into 1/2-inch × 1-inch strips)
    1 lbs

    lower sodium soy sauce (divided use)
    1 1/2 tbsp

    rice vinegar
    1 tbsp

    Cornstarch (divided use)
    1 tbsp plus 2 tsp

    low sodium chicken broth (divided use)
    1 cup

    hoisin sauce
    2 tbsp

    sriracha or garlic chili paste
    1 tsp

    vegetable oil (divided use. )
    1 tbsp

    garlic (minced)
    3 clove

    fresh ginger (peeled, grated)
    1 tbsp

    red bell pepper (cored, seeded, and thinly sliced)
    1 med

    celery (thinly sliced)
    2 stalks

    broccoli florets
    1 cup

  • Marinated Grilled Chicken with Zucchini

    Marinated Grilled Chicken with Zucchini

    How to Make Marinated Grilled Chicken with Zucchini

    This delicious dish is perfect for a busy weeknight dinner. Just remember to marinade the chicken the night before if you want extra flavor.


    1 hr prep time


    4servings


    4 ounces chicken tenders and 1/2 cup zucchini rounds

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together all marinade ingredients. Place the chicken tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight.
    2. Spray grill with cooking spray and preheat to medium-high. Place chicken tenderloins on grill and brush with any remaining marinade. Grill about 4-5 minutes per side or until done.
    3. Brush zucchini with olive oil. Grill 3-5 minutes per side. Serve chicken tenderloins with zucchini rounds.
    4. Confirm ingredients are gluten-free and this recipe can be made gluten-free.
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      4 ounces chicken tenders and 1/2 cup zucchini rounds


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      65mg

      22%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      25g

    • Potassium
      520mg

      11%

    Ingredients

    Juice of 2 clementine oranges
    1/2 cup

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    black pepper
    1/8 tsp

    nonstick cooking spray
    1

    chicken tenderloins (boneless)
    1 lbs

    medium zucchini (sliced into 1/2-inch circles)
    2

    olive oil
    2 tbsp

  • Low-Carb Artichoke Chicken Wraps

    Low-Carb Artichoke Chicken Wraps

    How to Make Low-Carb Artichoke Chicken Wraps

    These are a great make-ahead item for your lunchbox.


    10 min prep time


    20 min cook time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk the egg, egg white, and milk until well combined and slightly frothy. Sift the coconut flour into the mixture and whisk again until well combined. Let the batter rest at room temperature for 15 minutes.

    2. While the wrap batter is resting, toss together the chicken, artichoke hearts, red onion, baby spinach, and Italian dressing. Keep the filling refrigerated until needed.

    3. Add the cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.

    4. Re-whisk the wrap batter and then pour 1/4 cup of the wrap batter to thinly coat the bottom of the pan (add a little more if needed to coat the bottom of the pan). Let the wrap cook until the edges begin to brown. Using a spatula, flip the wrap and continue to cook for another minute. Slide the wrap on to a plate and continue this process to make 6 “wraps” or crepes. Let the wraps cool.

    5. Divide the chicken mixture evenly among each wrap (about 1/2 cup of filling per wrap) and roll.

    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      18g

    • Potassium
      307mg

      7%

    Ingredients

    eggs
    1 whole

    egg whites
    4 whole

    skim milk
    1/2 cup

    coconut flour (sifted)
    1/4 cup

    nonstick cooking spray
    1 whole

    chicken breasts (cooked, shredded)
    2 cup

    artichoke hearts (chopped, drained and rinsed)
    1/2 cup

    red onion (minced)
    1/4 cup

    baby spinach (chopped)
    2 cup

    Italian salad dressing (fat-free)
    1/4 cup

  • Lentil Salad

    Lentil Salad

    How to Make Lentil Salad

    There’s no need to soak dry lentils before cooking. That makes this quick recipe ready in just 20 minutes.


    20 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine lentils, water and garlic in a pot over medium heat. Simmer for 15 minutes until the lentils are tender. Drain lentils and run under cold water. Discard the garlic.
    2. While the lentils are cooking, whisk together the dressing ingredients.
    3. In a salad bowl, add lentils, green onion, green pepper and tomatoes. Drizzle dressing over lentils and mix to combine. Refrigerate until serving.
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      440mg

      9%

    Ingredients

    lentils (sorted and rinsed)
    1 cup

    water
    3 cup

    garlic (sliced in half)
    1 clove

    green onion (sliced)
    1

    green pepper (diced)
    1/2 cup

    grape tomatoes (halved)
    1 cup

    Juice of 1 lemon
    1

    olive oil
    3 tbsp

    black pepper
    1/4 tsp

    parsley (dried)
    1/4 tsp

  • Lemon-scented Shrimp (Gamberi Al Limone)

    Lemon-scented Shrimp (Gamberi Al Limone)

    How to Make Lemon-scented Shrimp (Gamberi Al Limone)

    Author Amy Riolo says, “All of the bodies of water that border Italy—from the Adriatic to the Ionian, Mediterranean, and Tyrrhenian seas—contain multiple varieties of shrimp, making shrimp popular everywhere. If you’ve never prepared shrimp before, you’ll be amazed at how easy it is. In my seafood cooking classes, I often tell students that, if they’ve had bad luck making shrimp in the past, it’s because they’re doing too much, not too little. The key to preparing good shrimp is choosing the freshest shrimp possible and cooking them just until done—not a second longer. Baby, regular, and jumbo shrimp all work in this recipe, so feel free to use whatever is freshest.”


    5 min prep time


    5 min cook time


    4servings


    Approximately 4 ounces shrimp

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet over medium-high heat.
    2. When olive oil begins to release its aroma, add shrimp, salt, black pepper, and crushed red chile flakes. Cook shrimp on one side just until the tail of the shrimp is bright pink, approximately 1–2 minutes.
    3. Turn shrimp over and squeeze lemon juice over top. Cook shrimp until all gray color is gone and they are pink and cooked through, approximately 1–2 more minutes. At this point, shrimp should be coiled slightly tighter than when they were raw. Shrimp will continue to sizzle in the pan.
    4. When they are cooked completely through, transfer shrimp to a serving platter, garnish with lemon zest, and serve immediately.
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      Approximately 4 ounces shrimp


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      18g

    • Potassium
      245mg

      5%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    shrimp, peeled and deveined
    1 lbs

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

    Juice and zest from 1 lemon
    1