Alright y’all! As I said, I’m back on this blog and one of the things I like to do is post a weekly dinner menu. Let’s face it – it’s HARD to come up with meals that are HEALTHY for your family and relatively easy to make. Maybe it’s not that hard…but…having to do it every…single…week makes it seem tedious and monotonous.
If I don’t have the mental energy to devote some of my creativity to meal planning for the week, I’ll ask my husband – “What do you want for dinner this week?”
His answer usually? “I don’t know. Food.” OR “Something with meat.”
(Insert eye roll here)
I don’t know if it goes like that in your house or not…but in case it does…my goal is to make it simple for you!!
So…here you go…here are 4, HEALTHY and TASTY meals you can make!!!
P.S. They are all Paleo since my plan this week is to follow the Ultimate Reset recipes for breakfast and lunch and have a Paleo meal for dinner.
CHICKEN SATAY WITH CREAM ALMOND SAUCE AND CUCUMBER SALAD
1 lb chicken thighs, boneless skinless
½ small bunch cilantro
2 English cucumbers
1 (1 inch) piece ginger root
1 lime½ medium red onion
crushed red pepper
natural almond butter
tamari soy sauce
virgin coconut oil
1. Peel and mince ginger. In a medium bowl, whisk together ginger, almond butter, water, vinegar, soy sauce, honey, lime juice, turmeric, and crushed red pepper. Transfer ½ of mixture to a small bowl (to use as sauce) and set aside.
1 (1 inch) piece ginger
3 tbsp natural almond butter
2 tbsp warm water
2 tbsp rice vinegar
1 ½ tbsp gluten-free soy sauce
½ tbsp honey
1 tsp turmeric
⅛ tsp crushed red pepper
2. Wash and dry cilantro. Shave leaves off the stems; discard the stems and mince the leaves. Add ½ (save the rest for the salad) to the medium bowl.
½ small bunch cilantro
3. Cut chicken into bite-sized pieces. Add to medium bowl and toss to coat.
1 lb chicken thighs, boneless skinless
4. Heat a grill pan, outdoor grill, or skillet over medium-high heat.
5. Thread chicken onto 6 skewers and place on a plate. Alternatively, you can cook the chicken pieces directly on the grill/skillet without using skewers.
6. Coat grill or bottom of skillet with oil. Add skewers and cook until chicken is cooked through but still juicy, 3-4 minutes per side.
about 1 tbsp virgin coconut oil
7. In a medium bowl, prepare salad dressing by whisking together remaining cilantro, lime juice, vinegar, soy sauce, honey, and crushed red pepper.
2 tbsp rice vinegar
1 tbsp gluten-free soy sauce
1 tbsp honey
⅛ tsp crushed red pepper
8. Peel and thinly slice onion. Wash, trim ends, halve lengthwise, and thinly slice cucumbers into half rounds. Add everything to bowl with dressing and toss.
½ medium red onion
2 English cucumbers
9. To serve, place chicken skewers on a plate, add salad, and have with almond sauce on the side. Enjoy!
1 25 oz jar marinara (check ingredients for no added sugar or oil)
1 14.5 oz can fire roasted tomatoes
1 large onion, diced
16oz mushrooms, sliced
1 3oz can sliced black olives (optional)
1 tablespoon dried oregano
1 teaspoon garlic powder
1/2 teaspoon salt, or to taste
In a large saucepan, cook all ingredients until the onions and mushrooms are tender or for 30 minutes.
Taste add any extra seasonings as desired.
You can servie TServe hot! S
Tip: Serve it with a side salad and/or paleo bread
CREAMY BASIL & TOMATO CHICKEN
1 pound chicken boneless skinless chicken thighs or breasts
1/2 yellow onion
1 teaspoon coconut oil
3 garlic cloves
2 tablespoons sunflower seeds
1 tablespoon nutritional yeast
1 package basil
1 tablespoon avocado oil
Salt & Pepper
1/2 cup coconut milk
1/2 teaspoon arrowroot powder
1/3 cup cold water
1 cup cherry tomatoes, sliced in half
Heat the coconut oil in a large skillet over medium heat until it sizzles. Slice the onion into strips while the oil heats, and then add it to the pan. Cook until translucent.
Once the onion is translucent, add the chicken to the pan. Cook for 12 minutes, then flip over and cook for 13 more minutes. (To get the best sear, avoid moving it around too much between flips). Chicken should be cooked through. If it is not, continue to cook until chicken has no pink in the middle and juice run clear).
Meanwhile, prepare the pesto: place the garlic in the bowl of a food processor. Pulse until the garlic is finely minced. Add the sunflower seeds and pulse serval times. Add the nutrition yeast, a sprinkle of salt, and a dash of pepper to the food processor. Finally, add the basil and avocado oil. Pulse until the basil is well minced.
In a small bowl, whisk the arrowroot powder into the water. Add the coconut milk, and then whisk in the pesto. Pour the sauce into the skillet with the chicken. Bring to a gentle simmer. Add the sliced cherry tomatoes. Allow to simmer for 1-2 more minutes, until tomatoes are warmed, and serve.
Tip: Serve it with a spinach salad
There you go! I hope you and your family enjoy these recipes!
I LOVE having chili in the Fall and Winter…whether it’s for a party, a football game or just because it’s chilly outside (hhahahaah – like my play on words) it is a staple at my house this time of year.
Here are four of my FAVORITE child recipes – HEALTHY and TASTY of course!
1½ cups carrots,peeled and diced, about 4 medium carrots
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon oregano
1 teaspoon salt
¼ teaspoon cayenne pepper (optional)
4 cups zucchinis, diced, about 2-3 medium zucchinis
1 15-ounce can tomato puree or tomato sauce
1 15-ounce can diced tomatoes
In your seasoned skillet or 5-6 quart large cast iron pot, brown beef and garlic. Cook over medium heat until beef is thoroughly cooked and browned. Drain off excess fat, set aside.
Add oil, onions, celery, carrots, and seasonings to the skillet and cook until translucent over medium-high heat, about 5-7 minutes. Once onions are golden and veggies are midway cooked, add zucchini and cook for 2 minutes, making sure you stir everything well.
Add cooked beef, tomato puree/sauce, and tomatoes into the pot and stir well. Bring everything to a boil, stirring frequently, reduce heat and simmer for 20 minutes.
Check on the amazing mixture every so often and stir. Serve immediately.
Tips: I serve mine with brown rice or paleo cornbread and green beans
2 (15 oz) cans dark red kidney beans, rinsed and drained
1 (15 oz) can sweet corn, rinsed and drained
For topping: cheese, avocado, tortilla chips, cilantro, sour cream
Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
Makes 6 servings, about 1 1/2 cups each.
I hope you enjoy all of these recipes! Don’t forget to share this blog with others – sharing is caring!
Your weekly dinner recipes are hereeeeeeeee!!! These are all delicious, family-friendly and of course…HEALTHY!!! Not only am I going to share four, that’s right, FOUR recipes with you…I’m going to give you a bunch of meal prepping tips to make it EASY-EASY-EASY! All you have to do is go to the grocery store and get cookin’. And of course, share these recipes and this blog with others J
About 3 years ago, when I first started looking into this elusive meal prepping thing (this is when I did my first Whole30), I thought- who has time for that? How do people not only plan their entire menu for the week, but also prep everything for it? I only had one child at the time and the thought, to be honest, was totally overwhelming. Besides, people talked about “meal prepping” like it was a buzz word. They threw it around just like people throw around the word “self-love” without really understanding what it actually MEANS.
Since I started this health and fitness journey 6 months ago, I began to TRULY understand what it means to meal prep. I found that many times people told you to meal prep, but did not tell you what you actually needed to do and for someone who is the complete opposite of organized, I found that very frustrating!
So, with all that being said, I’m not only going to help you out with the dinner menu for this week, but I’m going to offer you a meal-prepping guide as well. WOO-HOO!
*Side Note- I typically do my meal-prepping on Sunday afternoon. Yes, it takes a couple of hours BUT then I have everything done for the rest of the week and is that worth it? OH YEAH.
Here are all the recipes!!! (They are from the Cooking Light Magazine)
Buffalo Quinoa Burgers
Serves 4 (1 burger each)
7 teaspoons canola oil, divided
3/4 cup finely chopped onion
1/2 cup finely chopped peeled carrot
3 garlic cloves, minced
3/4 cup water
1/3 cup uncooked quinoa
1/2 cup panko (I use whole wheat panko)
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups canned unsalted chickpeas, rinsed and drained (I use organic!)
Heat a saucepan over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add onion, carrot, and garlic; sauté 3 minutes. Add 3/4 cup water and quinoa; bring to a boil. Cover, reduce heat to medium, and simmer 18 minutes or until liquid is absorbed. Spoon cooked quinoa onto a large plate; cool 5 minutes. Combine quinoa mixture, panko, salt, pepper, chickpeas, and egg in a food processor; pulse until chickpeas are slightly mashed and mixture comes together. Shape quinoa mixture into 4 (1/2-inch-thick) patties.
Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add patties to pan; cook 3 minutes on each side or until lightly browned.
Combine remaining 2 teaspoons oil and hot sauce in a bowl. Place patties on bottom halves of buns; top evenly with hot sauce mixture, lettuce, tomato, and top halves of buns.
Tip: Use a Flat Out Wrap, Sandwich Thin, or Romaine Lettuce Leaves in place of a bun for a low-carb option
Another tip: Serve this with a side of green beans and dilly sauce (1/3 cup plain Greek yogurt, 2 TBSP plain almond milk, 2 tsp chopped fresh dill, 1 tsp fresh lemon juice, ¼ tsp paprika)
**MEAL PREP PLAN**
Make the patties ahead of time (1-2 days), wrap them in plastic wrap and refrigerate. They will hold their shape better once you cook them.
Make the dilly sauce ahead of time and keep in the fridge.
Slice the tomatoes and keep them in a Ziploc bag.
Wash and chop lettuce and put in a Ziploc bag.
Sheet Pan Chicken
Serves 2 – double it to feed more
8 ounces small Yukon gold potatoes (about 1 inch) (you could also sub white sweet potatoes, diced up; fingerling potatoes or even sunchokes instead)
1 1/2 tablespoons extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon minced fresh tarragon
1 tablespoon dry white wine
1 1/2 teaspoons minced fresh thyme
1 teaspoon honey
2 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 teaspoon canola oil
Place a jelly-roll pan in oven. Preheat oven to 500° (leave pan in the oven as it preheats)
Carefully remove pan from oven. Coat pan with cooking spray. Add potatoes to the pan; bake at 500° for 10 minutes.
Combine olive oil and next 5 ingredients (through honey) in a small bowl, stirring with a whisk. Sprinkle chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Heat a large skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add chicken to pan; cook 5 minutes. Turn chicken over; drizzle chicken evenly with about 2 tablespoons mustard mixture.
Add chicken to jelly-roll pan with potatoes; bake at 500° for 10 minutes or until potatoes are tender and chicken is done. Drizzle potatoes with remaining mustard mixture; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper.
Bring stock and salt to a boil in a medium saucepan over medium-high heat. Gradually add polenta, stirring constantly with a whisk. Reduce heat, and simmer 25 minutes or until liquid is absorbed and polenta is thickened. Add butter, stirring until melted.
Combine turkey and sesame oil in a medium bowl. Divide and shape turkey mixture into 20 meatballs. Heat a large skillet over medium-high heat. Coat pan with cooking spray.
Add meatballs to pan; cook 6 minutes, turning to brown on all sides. Remove meatballs from pan.
Add 1/4 cup water and remaining ingredients to pan, stirring with a whisk; bring to a boil.
Return meatballs to pan. Cover, reduce heat, and simmer 5 minutes or until meatballs are done.
Serve over polenta.
Tip: You could serve this with brown rice or quinoa instead of polenta
Did you know that you can check out magazines at the library? Well…I didn’t! And I was super excited to find out that I could check out some Cooking Light Magazines that had delicious recipes in them! AND I am going to share them with you!
You may be wondering why I didn’t know you could check out magazines at the library since it seems like something everyone would know, especially since me and my kids spend an inordinate amount of time there.
However, the key word in that sentence is “kids”…so when we go to the local library, I spend the majority of the time in the children’s corner, reading to my daughter with one eye while keeping the other eye on my son, who is usually pulling books off the shelf and trying to escape out the door. Needless to say, I don’t get to spend much time browsing in my specific sections of interest.
If you’ve been reading my blog for a while (and shame on you if you haven’t) than I know you know how amped up I get to share recipes with y’all! I am particularly excited about these recipes (not only because they came from a new-to-me section of the library, but because they are designed to make your life (and therefore, my life) simpler! They are either 20 minute recipes or 5 ingredient recipes AND they are tasty AND healthy!!
Chicken Verde Tacos, Serves 4
2 cups shredded rotisserie chicken breast
½ cup prepared organic salsa verde
8 (6 inch) corn tortillas
2 cups thinly sliced purple cabbage
1/3 cup plain greek yogurt
Combine chicken and salsa in a saucepan over medium heat; cook 2 minutes or until throughoutly heated.
Heat tortillas 20 seconds on each side over an open flame
Combine cabbage and yogurt in a bowl, toss to coat
Divide chicken mixture evenly among tortillas. Top with cabbage mixture
Eat and Enjoy!
Tip: If you don’t want to use tortillas because you are trying to cut back on carbs, use Romaine lettuce leaves instead as the “tortilla”. OR you could put the chicken on to of a bed of lettuce and make a salad
Another tip: Serve with cauliflower “rice” (for low carb/no carb diet), brown rice, black beans and/or avocado slices
I’ve always prided myself on eating relatively healthy and cooking healthy. I would have the occasional treat or every now and then, hit up the closest fast food joint on the way home from work because I was too tired to cook.
I can remember specific moments… like a few years ago when a couple of friends and I had too much wine, decided to order a fully loaded pizza at midnight (I recall it was actually my idea) and ate the entire thing then proceeded to get sick the following morning or the time when I baked an entire 8×8 chocolate cake (the kind that comes in powder form from a box *gasp*) and ate the whole thing after everyone went to bed because I NEEDED some chocolate in a serious way.
I have always been health conscious, but not necessarily a health freak…but now I’m all about letting my freak flag fly because I LOVE this stuff! I LOVE how it makes me feel and I LOVE sharing it with others because I want them to feel as good as I do!
Anyway…back to the point: Taco Tuesday…
My husband and I lived in Killeen, Texas for a few years when we first got married. If you’ve ever been to Killeen than you’ll know there are A LOT of fast food places and we gave our fair share of business to most of them.
A fast food Mexican restaurant called Rosa’s offered taco plates on Tuesdays for $3.99 each. This plate came with three tacos, rice, refried beans and some extra tortillas. Now these tortillas were made fresh daily. And they were soft and fluffy and delicious! I believe it also came with chips and salsa.
This was a deal! I couldn’t cook for cheaper than that! I worked on base as an alcohol and drug counselor for Soldiers and when I got off work, I would stop there on my way home (fortunately or unfortunately, it was about 5 minutes from our apartment) and pick up two steaming plates piled high with hot, greasy Mexican food.
This happened every…single…Tuesday for months and months!
We also ordered stuffed crust pizza from Pizza Hut every…single…Sunday. It has been years, at least 5, since I ordered anything from either one of those places! And, although at the time, I thought these things were delicious and I thought it wasn’t a big deal because we only did that twice a week and I cooked healthy the rest of the week, now thinking about it makes my stomach turn.
I was also about 10 lbs heavier, didn’t have as much energy even though I was younger ( we won’t talk about how much younger) and didn’t feel as good as I do right NOW!
However, in honor of our long lost Taco Tuesdays, because it was kind of a fun, albeit an unhealthy, tradition, I’ve decided to revive it…with a twist!
Of course, I still eat tacos…but not in their traditional form, so to speak. I’ll have a taco salad, or taco meat baked in half of an acorn squash or taco meat wrapped in lettuce…that kind of thing. I’m sure you get the picture.
Now that I do a healthy re-vamp of most of our favorites, I’m going to share my favorite recipes, healthified of course, with you every Tuesday!
What you can expect for Taco Tuesday: One healthy recipe, every Tuesday, posted on my Facebook, Instagram and Twitter page!
I know you’re excited…because I am too!
You aren’t going to want to miss this! AND you aren’t going to want to forget to share this link and all the other recipes to follow, on your own personal social media pages…because it’s going to be awesome!!