Nov 5

9 Healthy Dinner Meals

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Buffalo Chicken Stuffed Peppers

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INGREDIENTS:

3 large bell peppers

4 cups cooked shredded chicken

1 cup mayonnaise

1/2 cup hot sauce or buffalo sauce

1 teaspoon garlic powder

1 teaspoonΒ onion powder onion powder

1 teaspoon kosher salt

ΒΌ teaspoonΒ black pepper

1Β bunch of green onions, white and light green parts thinly sliced

Ranch Dressing for garnish

Fresh herbs for garnish

DIRECTIONS:

Preheat the oven to 400 degrees.

Arrange cut and de-seeded bell peppers in a lightly greased large skilletΒ or baking dish, cut side up.

In a large bowl combine pre-cooked shredded chicken, mayonnaise, hot sauce, garlic powder and onion powder, salt, black pepper and green onions. Mix to thoroughly combine. Taste and add more hot sauce or salt if desired.

Fill prepared peppers with the buffalo chicken mixture – making sure to pack it in.

Cover baking dish and bake stuffed peppers for 30 minutes. Remove foil and bake another 20 minutes – until peppers are tender and the stuffing is bubbling and slightly browned.

Top with a drizzle of ranch dressing, thinly sliced green onion, and fresh herbs if desired and serve!

HEALTHY WHITE CHICKEN CHILI

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INGREDIENTS:

Β½Β tablespoonΒ olive oil

1Β medium white onion, chopped

1Β can mild green chiles

1Β tablespoonΒ ground cumin

2Β teaspoonsΒ chili powder

ΒΌΒ teaspoonΒ coriander

1/4Β teaspoonΒ dried oregano

4Β cupsΒ low sodium chicken broth

2Β (15 ounce) cans chickpeas, rinsed and drained

ΒΎΒ teaspoonΒ salt, plus more to taste

Freshly ground black pepper

1 1/2Β poundsΒ boneless skinless chicken thighs (or chicken breast)

Β½Β cupΒ frozen corn

1Β medium lime, juiced

1/3Β cupΒ fresh, chopped cilantro

DIRECTIONS:

Add olive oil to a large dutch oven or large pot and place over medium high heat. Add onion and green chiles and cook until softened, about 3-4 minutes.

Next stir in cumin, chili powder, coriander and dried oregano; allow the spices to cook for 30 seconds, then add in chicken broth, 1 can of drained chickpeas (about 1 1/2 cups chickpeas), uncooked chicken breast and salt and pepper. Simmer on medium low heat for 20-30 minutes.

After 20 minutes, remove the chicken with a slotted spoon and shred with two forks. Next add in fresh lime juice and cilantro.

Finally, add the remaining can of rinsed and drained chickpeas (1 1/2 cups chickpeas) and Β½ cup water (or broth) to a blender. Blend until somewhat smooth, adding a little more water if necessary.

Pour blended chickpeas into soup pot and then stir in the corn, lime juice and cilantro. Allow soup to cook and simmer for 5-10 more minutes. Serve with tortilla chips, an extra lime wedge and avocado if you’d like.

BURGER BOWLS

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INGREDIENTS:

BURGER MEAT

1Β lbΒ ground beef

Β½Β tsp salt

Β½Β tspΒ garlic powder

ΒΌΒ tspΒ ground black pepper

Β½Β tsp Worcestershire sauce

Β½Β tspΒ dijon mustard

ΒΌΒ cupΒ cheddar cheese,Β shredded

BURGER BOWL

4Β cupsΒ green lettuce,Β chopped

Β½Β cupΒ grape tomatoes,Β sliced

ΒΌΒ cupΒ dill pickle,Β chopped

ΒΌΒ cupΒ red onionΒ ,Β diced or sliced

Β½Β cupΒ cheddar cheese,Β shredded

1Β avocado,Β sliced

Β½Β cup burger sauce

DIRECTIONS:

Cook ground beef in a medium size skillet over medium heat. Break up meat while it cooks.

Add salt, garlic powder, and pepper to the meat while it cooks. Continue cooking until meat is browned and no longer pink.

Remove the meat from the heat. Drain excess grease from the meat.

Add the worcestershire, dijon and cheddar cheese to the cooked meat. Stir to combine and allow the cheese to melt.

In a medium size bowl or plate layer the lettuce, cooked meat, tomatoes, pickles, red onion, avocado, and shredded cheese. Drizzle with burger sauce or salad dressing of choice.

RANCH CHICKEN BAKE

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INGREDIENTS:

1.5Β lbsΒ bonelessΒ skinless chicken, cubed

2Β cupsΒ halved baby potatoes

4Β cupsΒ broccoli florets

2Β cupsΒ baby carrots

2.5Β TBΒ olive oilΒ or avocado oil

1/2Β cupΒ grated Parmesan cheese

1Β packetΒ Ranch Dip Mix

salt & pepper to taste

DIRECTIONS:

Preheat the oven to 400F.

Place foil or parchment paper on a lined, rimmed baking sheet.

Place chicken, veggies, and olive oil in a large bowl with a lid or in a ziploc bag. You may need to use two bags! Shake to coat evenly.

Next, add Parmesan cheese, Ranch mix, salt and pepper and shake again until veggies and chicken are well coated.

Pour your chicken and veggie mixture onto the prepared baking sheet

Bake for a total of 25-27 minutes, flipping halfway through.

GROUND TURKEY SKILLET

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INGREDIENTS:

14Β ouncesΒ from 2 medium or 1 large zucchini, quartered and sliced 3/4 inch

1Β pound ground turkey

1/4Β cupΒ chopped onion

1Β tablespoonΒ tomato paste

3/4Β cupsΒ canned black beans,Β rinsed and drained

3/4Β cupsΒ corn kernels,Β fresh or frozen

1Β largeΒ diced tomato

1Β jalapeΓ±o,Β diced

1Β clovesΒ garlic,Β minced

2Β tbspΒ chopped cilantro,Β plus more for garnish

1 1/4Β teaspoonΒ cumin

1 1/4Β teaspoonΒ kosher salt

1/4Β cupΒ water

lime wedges,Β optional

DIRECTIONS:

Spray a large skillet over high heat with oil and brown the turkey, season with 1 teaspoon salt and 1 teaspoon cumin.

Cook breaking the meat up until the turkey is cooked through, about 5 minutes.

Push the meat to the side, add the onion and tomato paste and cook 1 minute.

Add the black beans, corn, tomato, jalapeΓ±o pepper, garlic, cilantro and stir with 1/4 cup water.

Add the zucchini remaining 1/4 teaspoon salt and cumin.

Mix and cover, cook low 4 to 5 minutes or until the zucchini is tender crisp.

Serve with lime wedges and more cilantro if desired.

ONE SKILLET SUN DRIED TOMATO CHICKEN & ORZO

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INGREDIENTS:

2Β chicken breasts

4Β tbspΒ olive oil, divided

1/2Β tspΒ paprika

1/2Β tspΒ Italian seasoning

1Β tspΒ salt, divided

1/2Β tspΒ pepper, divided

2Β tbspΒ butter, unsalted

1Β yellow onion, chopped

2Β clovesΒ garlic, minced

4Β cupsΒ chicken broth

16Β ozΒ orzo pasta

1/2Β cupΒ sun-dried tomatoes

1/2Β cupΒ parmesan, grated

1Β lemon, zested and squeezed

handful of fresh basil, sliced (for garnish)

DIRECTIONS:

Cut the chicken in half, lengthwise. Rub with 2 tbsp olive oil, paprika, Italian seasoning, 1/2 tsp salt and 1/4 tsp pepper.

Heat 2 tbsp olive oil in a large skillet over medium heat. Once hot, add chicken to the pan. Cook 3 minutes per side until golden. Transfer to a plate.

Melt butter in same skillet. Sauté onion and garlic until translucent, about 2 minutes. Add 1 cup chicken broth and deglaze the pan. Add remaining chicken broth and bring to a boil. Add orzo to the skillet and cook for 4-5 minutes until it is semi-soft, stirring constantly.

Stir in sun-dried tomatoes, parmesan, lemon zest and juice, 1/2 tsp salt and 1/4 tsp pepper into the pasta. Transfer chicken back to the skillet and place right on top of the pasta. Place the lid on, cook on low for 13-16 minutes, or until chicken is cooked through. Serve with sliced fresh basil.

LASAGNA ZUCCHINI BOATS

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INGREDIENTS:

4Β large zucchini (about 6 oz. each), cut in half vertically, from top to bottom

Β½Β poundΒ lean ground beef or turkey

Β½Β cupΒ diced onionΒ (about 1 medium yellow onion)

ΒΌΒ teaspoonΒ kosher salt

β…›Β teaspoonΒ coarse ground black pepper

2Β clovesΒ garlic, minced

1Β cupΒ marinara or spaghetti sauce

1Β cupΒ ricotta cheese

1Β large egg, beaten

Β½Β cupΒ grated Parmesan cheese

Β½Β teaspoonΒ garlic powder

Β½Β teaspoonΒ dried oregano

β…›Β teaspoonΒ coarsely ground black pepper

2Β tablespoonsΒ finely minced fresh parsleyΒ more for garnishing

1Β tablespoonΒ finely minced fresh basilΒ more for garnishing

1Β cupΒ shredded mozzarella cheese

DIRECTIONS:

Preheat oven to 400ΒΊF. Spray a 9×13-inch baking dish with nonstick cooking spray and set aside. Scoop out insides of each zucchini, leaving about 1/4-inch rim. Set aside, cut side down, on a paper towel to drain.

In a large skillet over medium-high heat, add oil, onion and ground beef and sprinkle with salt and pepper. Cook, breaking up the meat, until beef is no longer pink and onions are translucent. Drain grease if needed. Add garlic and continue to cook for one minute, stirring, or until fragrant. Add marinara sauce and stir to combine. Remove from heat.

In a small bowl, combine ricotta cheese, egg, Parmesan cheese, parsley, basil, garlic powder, oregano, black pepper. Spread evenly into the bottom of each of the zucchini β€œboats” and place in prepared 9×13 pan.

Spoon meat sauce on top of ricotta mixture.

Cover baking dish with foil and bake for 35 minutes. Remove from oven and sprinkle with mozzarella cheese.

Continue to bake, uncovered, until cheese is melted and zucchini is tender, about 5-10 minutes.

SHRIMP STIR FRY

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INGREDIENTS:

1Β pound medium raw shrimp, peeled and deveined

5Β cloves garlic, crushed, divided

1 tablespoonΒ butter or oil

1 teaspoonΒ canola, olive, or coconut oil

4 ouncesΒ sliced mushrooms

2 cupsΒ broccoli florets

4Β carrots peeled and sliced thinly on the diagonal

1Β red bell pepper, thinly sliced

hot cooked brown or white rice for serving

SAUCE

2/3 cupΒ chicken broth or water

1/3 cupΒ good quality soy sauce

2 tablespoonsΒ honey or brown sugar

2 tablespoonsΒ rice vinegar or white vinegar

2 tablespoonsΒ corn starch

DIRECTIONS:

In a large skillet or wok, heat butter and half of the garlic over medium heat until the butter melts.

Add the shrimp and cook until no longer translucent, stirringΒ occasionally (3-5 minutes).

Remove shrimp from the pan and set aside. In the same pan that you took the shrimp out of, add the olive oil and turn the heat up to medium high. Add all of your veggies.

Put the lid on the pot so that the veggies can cook in their steam, stirring occasionally.

While the vegetables cook, in a small bowl add the broth, soy sauce, honey, and vinegar. Gradually whisk in the corn starch so that it doesn’t get clumpy. Β Add the other half of the garlic to the sauce.

After the veggies have cooked for about 5 minutes, add the sauce and allow it to simmer with the lid on until the veggies are just tender crisp and the sauce thickens, stirring often. Don’t overcook the vegetables.

When the veggies are ready, throw in the shrimp and heat through.

Serve over hot cooked rice.

TURKEY TACO LETTUCE WRAPS

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INGREDIENTS:

3Β Tbsp.Β olive oil

1Β cupΒ onion finely chopped, divided

Β½Β cupΒ red bell pepperΒ finely chopped

1Β lb.Β ground turkeyΒ 93/7

3Β Tbsp.Β taco seasoning mix

Β½Β cupΒ salsa mild or medium

8Β Romaine lettuce leaves

1Β largeΒ avocadoΒ finely diced

1Β cupΒ tomatoesΒ finely diced

ΒΌΒ cupΒ cilantroΒ finely chopped

DIRECTIONS:

In a large skillet over medium heat combine 2 tablespoons olive oil, bell pepper, and Β½ cup onion. Saute for 3-4 minutes, or until onions become translucent.

Push vegetables to the side of the pan and add last tablespoon of olive oil and ground turkey. Cook for 5-7 minutes, or until turkey is cooked through.Β  Mix vegetables with ground turkey once fully cooked.

Add taco seasoning and salsa, stir well, and reduce heat to simmer. Cover and let turkey taco mixture simmer for 5-10 minutes.

When ready to serve, fill each lettuce cup up with equal amounts of ground turkey mixture and top with avocado, tomatoes, red onion, and cilantro. Serve immediately and enjoy!

xxBecky

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