Search Results

This 15 minute dinner is something everyone will love. Simple ingredients for the picky eaters and minimal prep and cooking for the tired parents! We love this recipe in our house! I think an ideal meal in the summer can be served at room temperature or even cool. This meal gets better as it cools since it lets the tomatoes, basil and mozzarella pearls shine! I always grab a pack of chicken sausage at the store because they cook in 2 minutes and have tons of flavor. You can pick whichever brand or flavor you want. Some of my favorites are mozzarella tomato and pesto Romano or if you want it spicy- the chorizo chicken sausage adds a bit of bite! We like the belinski or organics brands because they're a little lower in fat and have great flavors but I've also enjoyed the Trader Joe's and Dietz and Watson varieties. I love the little mozzarella pearls in this recipe! It even takes out the prep of chopping cheese! Summer is a great time to hit up the farmers market for all the fresh tomatoes and basil. Fresh and colorful flavors make this a summer hit! Caprese Chicken Sausage with Spaghetti & Zoodles 4 Servings | Cook time: 15 minutes Notes: any chicken sausage flavor would be delicious but I specifically love the mozzarella tomato and pesto Romano flavors by Belinski’s. If you don’t like chicken sausage, sub for regular chicken! Ingredients: 6 oz whole grain thin spaghetti 2 medium-large zucchini, spiraled (~800g) 2 tbsp olive oil 2 cloves garlic, minced 1 large shallot, minced 4 oz mozzarella pearls 2 cups cherry tomatoes 2 large vine ripened or heirloom tomatoes (~200g) 8-10 links chicken sausage (mozzarella tomato or pesto romano are my favorites), sliced 1/2 cup fresh basil Salt and Pepper, to taste Directions: Spiralize the zucchini. Place zucchini in a steamer basket over a medium pot of water. Bring the pot of water to a boil. Once the water is boiling, remove the zucchini and set aside. Liberally salt the boiling water and stir in spaghetti. Undercook the spaghetti by about 1 minute from box directions. While the pasta is cooking, heat olive oil in large skillet/pot. Add Diced tomatoes, garlic and shallots to sauté. After about 2 minutes, add zucchini to the pan. Use tongs to toss zucchini in olive oil and tomatoes. Cook zucchini, about 3-5 minutes, tossing occasionally, allowing the excess water to be removed. Slice the chicken sausage into 1/2” slices and add to the skillet. Season everything with salt and pepper. Once the pasta is just about cooked, strain, reserving about 1/2 cup pasta water. Add the strained pasta to the pot using tongs to toss everything together. Add 1/4 cup reserved pasta water. If needed, add the remaining 1/4 cup. Transfer the contents of the pot to a serving dish. Fold in mozzarella pearls and fresh basil. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

I got the idea for this recipe from a combination of asian recipes I have made in the past. A while ago I made Jing Jiang chicken and the sauce was delicious so I decided to tweak the sauce a bit, and spice up the traditional turkey meatball to create this recipe. I served this with some fresh steamed veggies and jasmine rice. I also added a warm soft pita on the side for scooping up every last bit of sauce. I was pleasantly surprised with how easy and delicious this recipe came together and it's quickly become a weeknight staple in my house- soon to be yours! I have found that one trip to a specialty asian store lasts me forever and I get all my staple sauces to use in all my asian recipes. This is obviously not necessary as a lot of these sauces can be found at a typical grocery store but sometimes it's easier when they're all in one place. If you don't have access to a specialty store and can't find them at your local grocery- I gave plenty of easy swaps for things like dark soy sauce or rice wine that won't change the overall flavor. As for the bean sauce (above), you can find this on amazon or even Walmart! I prefer the hot bean sauce (it's not very spicy) to the sweet but both work! Ground Turkey Meatballs with Szechuan Bean Sauce 4 Servings | Cook time: 30 minutes Notes: An asian twist on turkey meatballs. You can use the hot or sweet variety of the Szechuan bean sauce but I personally person the hot (it’s not very spicy at all). I included easy substitutions for some of the asian specialty sauces. Ingredients: Meatballs: 1 lb 93% ground turkey 1/4 cup bread crumbs 2 tbsp parmesan cheese 1 egg white (or egg) 1 tsp chili powder 1/2 tsp garlic powder 1/4 tsp salt 1/8 tsp pepper Sweet Bean Sauce: 2 1/2 tbsp Szechuan hot bean sauce 2 tsp arrowroot starch (or corn starch) 1/2 cup water 1 tsp sugar 1/4 tsp balsamic vinegar 1 tsp rice wine (shaoxing or other rice wine) 1 tbsp low sodium light soy sauce and 1/2 tsp dark soy sauce (can use all light if you don’t have dark soy sauce) A few drops of sesame oil Directions: Preheat the oven to 400F. In a large bowl combine meatball ingredients until just combined. Spray a sheet pan with olive oil spray. Use your hands to form 16 meatballs from the meat mixture (Tip: spray olive oil spray on hands to limit the meat from sticking). Arrange the meatballs on the sheet pan and transfer to the oven. Bake for 25 minutes, flipping halfway. When there’s about 5 minutes remaining on the meatballs, make the sauce. Whisk together all of the sauce ingredients and pour into a sauce pan on medium. Bring the mixture just to a boil and turn down to low. The sauce will quickly thicken. Remove the meatballs from the oven and toss in the sauce. Once the meatballs are coated in the sauce and the sauce has thickened, remove from heat. Serve warm over steamed rice and vegetables. I like this alongside some pita as well. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

I used to hate mushrooms until I realized I just wasn't properly cooking them! Once you learn how to remove the water that's logged and create crispy flavorful mushrooms you will be a mushroom hater no more. The pan seared crispy chicken is really the star of the show here. By coating in just a bit of flour and pan searing, a perfectly crispy outside gives way to a tender juicy inside. The chicken is served in a creamy spinach and mushroom almond milk based sauce flavored with simple ingredients like salt, pepper, onions and garlic. Serve these with our lightened up cauliflower mashed potatoes for the perfect creamy side dish! The step by step here happens all in one dish and comes together very quickly. Simply remove the water from the mushrooms and season then, sear the chicken, sauté the veggies, wilt the spinach and add back in the sauce! Pan Seared Chicken in Mushroom Spinach Cream Sauce Serving 4-6 servings | Cook time: 30 minutes Notes: I love serving this recipe with my cauliflower mashed potatoes or some al dente linguine tossed in the excess sauce. Ingredients: 1 tbsp butter, divided 1 tbsp olive oil 1.5 lb chicken 3 tbsp flour Salt and pepper 2-4 cups fresh spinach 2 cups baby Bella mushrooms 1/2 cup half and half 2 cups unsweetened original almond milk 1/2 onion, diced (~100g) 4 cloves garlic, minced Directions: Use a dry paper towel to clean the dirt off the mushrooms. Use your hands to peel apart the mushrooms into bit sized pieces. Heat a nonstick skillet over medium. Add the mushrooms. Allow them to toast in the dry skillet. After a few minutes the mushrooms will begin to release the water that’s water logged in them. Continue to sauté the mushrooms until all of the water have evaporated out of the mushrooms. Once the pan is dry and the mushrooms begin to stick, add 1 tsp butter in the pan. Toss the mushrooms around in the pan until they absorb the butter. Remove the mushrooms from the pan, set aside and season with salt. Whisk together flour with some salt and pepper. Dredge the chicken breasts in the flour, shaking off excess, until they are lightly coated. Heat 1/2 tbsp oil in the pan over medium heat. Once heated, add the chicken to sear. Sear the chicken for about 4-5 minutes per side. Each side should be a nice golden browned the chicken nearly cooked through. Remove the chicken from the pan and set aside. Add remaining butter to the pan along with the onions and garlic to sauté. After about two minutes, add back in the mushrooms along with some fresh spinach to wilt. Once the spinach has wilted, whisk in the milk and half and half. Season generously with salt and pepper. Bring the sauce to a boil and lower to a simmer. Nuzzle the chicken breasts into the sauce and simmer for about 10 minutes. After 10 minutes the chicken should be cooked through and the sauce reduced by about half. Serve the chicken with a side of my favorite cauliflower mashed potatoes with the cream sauce and vegetables spooned over. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

This seafood risotto is creamy, decedent and low carb! And guess what- one dish! My favorite kind of meal. Serve this with a fresh green salad or some extra greens to round out the meal. A thick slice of bread recommended for scooping the creamy deliciousness but not required. For this dish I chose wild sockeye salmon and frozen shrimp but any protein or fish would work! Cod, crab, scallops or clams would all be yummy here as well. For greens we tossed in peas and fresh spinach. If you've never done peas in pasta and risotto you don't know what you are missing! The best part of this recipe, it's low carb too! Which leaves extra room in the belly for plenty of satisfying bread and extra fibrous veggies and salad. If you prefer the classic full rice version, opt for 1 cup arborio rice and increase liquid to 4 cups of broth. If you prefer a fully cauliflower rice version, increase cauliflower to 8 cups cauliflower rice and take out the arborio. Cut the liquid to 2 cups since the vegetables will generate water on their own. Personally I prefer the mix of the two because you get the best of both worlds and it satisfies all appetites and critics! In just one dish we sauté the garlic and onions, toast the rice, simmer the broth and mix in the cheese. This keeps the kitchen clean, the recipe easy to follow and dinner ready in 30! And of course top with plenty of freshly grated parmesan for good measure! Salmon and Shrimp Low Carb Risotto 4 Servings | Cook time: 30 minutes Notes: Risotto is known as a decedent, heavy dish. We lighten this risotto up a bit by replacing some of the rice with cauliflower rice. The frozen cauliflower also adds excess water to the dish so I like to cut the initial water a bit to compensate. Ingredients: 2 tsp olive oil, divided 1/2 onion (100g) 2 cloves garlic, minced 1/4 tsp salt 1/4 tsp pepper 1/2-2/3 cup arborio rice 4 cups frozen cauliflower rice (1 bag) 3 cups low sodium chicken broth or water + 1 tsp salt plus 1 additional cup 1 cup frozen peas 1/2 lb sockeye salmon 1/2-1 lb raw shrimp (peeled and deveined) (increase protein depending on preference- ie. I did 2oz/serving for me but 4oz/serving for my fiancé so used 3/4 lb) 2 cups fresh spinach or frozen spinach, defrosted and drained, chopped 1/2 cup part skim mozzarella 1/4 cup parmesan cheese Fresh parmesan, for topping Directions: In a large pot, heat 1 tsp olive oil over medium. Add garlic and onions to the oil and sauté for 2-3 minutes. Season with salt and pepper. Add remaining tsp olive oil as well as arborio rice and frozen riced cauliflower. Sauté another 2-3 minutes until rice is toasted. Stir in 3 cups of broth or water/salt. Bring mixture to a boil, turn heat down to low and cover. Season salmon with salt and pepper and place on top of rice mixture. Allow rice and salmon to simmer for 20 minutes or until majority of liquid has absorbed and rice is cooked through. Break up salmon into bite sized chunks while stirring the rice. Fold shrimp, peas and chopped spinach into mixture. Typically at this stage it is still a bit liquidy but if all of the liquid has absorbed, add some additional broth. You want the mixture thick but some liquid still visible. If there is excess liquid, turn the heat up to medium bringing the mixture to a boil to steam off the extra liquid. Cook everything for another 3-4 minutes or until the shrimp is pink and the spinach is wilted and desired consistency is reached. Remove from heat and fold in cheese. When the cheese is melted the risotto should be thick and creamy. Season with additional salt and pepper as needed. Serve alongside a fresh salad or roasted vegetables. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

There are a few things I love about this dish. First and most importantly it can be made all in one pot. The flavors cook together in the oven which allows all of the juices from the pork to flavor the ratatouille. I also love the versatility of this healthy dish. You can mix and match the veggies, sub the rice, change the protein without altering the ease and deliciousness of this dish. If you only know Ratatouille the rat and the word sounds intimidating, this dish is FOR YOU! Essentially, Ratatouille is a French dish using summer vegetables like zucchini, eggplant, tomatoes and bell peppers cooked down together into an almost stew. For this recipe I used my dutch oven to cook the vegetables and pork. If you don't have a dutch oven you could use a different stove and oven safe pot or simply transfer the sautéed veggies to any oven safe dish. Lastly, you could simmer the veggies on the stove and cook the pork separately in a foil covered dish the same way if none of the above dishes work! However you choose to prep the dish you'll want to spoon it over some warm rice, quinoa, greens or grains. I kept things lighter for weekday lunches by using cauliflower rice. One Pot Pork Ratatouille with Cauliflower Rice 8 Servings | Cook time: 40 minutes Notes: For this recipe I used my dutch oven to cook the vegetables and pork. If you don't have a dutch oven you could use a different stove and oven safe pot or simply transfer the sautéed veggies to any oven safe dish. Ingredients: 2 tsp olive oil 2 medium or 1 large zucchini (~300g), diced 1/2-1 red onion (~200g), diced 2 bell peppers (~300g), diced 1 medium eggplant (~300g), diced 2 cloves garlic, minced 1 tsp dried thyme 1/2 tsp salt 1/4 tsp pepper 1 can diced tomatoes (I used petite diced tomatoes) 1.5-2 cups water (I just refilled the diced tomatoes can with water) 2 tbsp fresh basil, chopped 2 pork tenderloins (16-20 oz each), I used a garlic parmesan marinated tenderloin 2 bags frozen cauliflower rice Directions: Preheat oven to 375F. In a dutch oven or oven safe pot (can also transfer to a casserole dish prior to loading into the oven if you don’t have these options), heat olive oil over medium heat. Add all diced vegetables and spices to the pot (everything except tomatoes, water rand basil). Sauté for 3-4 minutes. Stir in diced tomatoes and water and bring mixture to a boil. Turn off heat. Remove pork tenderloins from package. If pre-marinated just place it on top of the veggies and cover with the lid. If pork is not pre-marinated, season with additional salt, pepper, garlic and thyme before adding to the pot. Transfer the pot to the oven for 25 minutes. After 25 minutes, remove the lid and cook another 10 minutes or until an internal temperature of 145F on the pork. While the pork is cooking, microwave cauliflower rice according to bag instructions. After 35 minutes, carefully remove pot from the oven. Remove pork from the sauce and slice thinly returning any juices to the ratatouille. Stir the fresh basil into the ratatouille. Serve a scoop of cauliflower rice topped with a scoop of ratatouille and a few slices of pork tenderloin. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for both ratatouille on its own plus ratatouille with pork and rice. Only a 4 oz serving of pork was used, increase for more protein! Servings may range from 4-6 oz raw or 100-150g cooked.

I may be biased... but this just may be the best looking stack I've ever seen never mind eaten. A healthy scoop of garlic aioli smeared on fresh thin sliced ciabatta bookends layers of bacon, lettuce, tomato and grilled chicken in this unreal stack. For me to call this the BEST EVER healthy garlic aioli you know it's that good. I first created this aioli for use on my Steak and Arugula sandwich, you can find that recipe here! I mentioned the bread is thinly sliced. I prefer it this way so I can focus on the BLT of it all and get more of the stars in every bite. You all know I love bread so you can trust me here- get it thinly sliced. I get mine at my local farmers market but I also like Whole Foods' sliced bread options. I got my turkey bacon at #traderjoes. I prefer the turkey bacon from there because I find it to be better quality. Sometimes the generic brands turn to pieces of cardboard and loose all the flavor and bite. I mean is this not the most beautiful thing you've ever seen? Scroll down and make this yourself ASAP!! Chicken BLTs with Best Ever Healthy Garlic Aioli 4 Sandwiches | Cook time: 25 minutes Notes: This BLT is everything! There’s so much flavor in the aioli and personally I think only half a serving is needed per sandwich because it’s so flavor packed but if you’re someone who loooooves aioli go for the whole serving! Ingredients: 1 heart of romaine lettuce, leaved washed and halved 2 tomatoes on the vine, sliced 4 slices turkey bacon, halved 12-16 oz chicken breast 8 thinly sliced pieces of sour dough or ciabatta bread Salt and Pepper, to taste 8 toothpicks 2-4 servings Best Ever Healthy Garlic Aioli (see below) Directions: Preheat the oven to 350F. Heat a cast iron skillet over medium heat. Season the skillet with nonstick olive oil spray and sea salt. Add the chicken breast(s) to the skillet, season the top side of the chicken liberally with salt and pepper. Sear for 2-3 minutes, flip and season the second side with salt and pepper. Sear for another 2 minutes and transfer the skillet to the oven. Bake for 15-20 minutes depending on the thickness of the chicken breast(s) or until reaches internal temperature of 165F. Remove chicken from the oven and set aside to cool. While the chicken is cooling, prepare the sandwich. Arrange two slices of bread per sandwich (8 slices total) on a flat surface. Brush each slice of bread generously with aioli. Slice the chicken into thin strips. Layer romaine, tomato slices, bacon and thinly sliced chicken on one slice of bread. Top with the second slice of bread and secure each side with a toothpick. Use a sharp knife to slice the sandwich in half. Best Ever Healthy Garlic Aioli 4 servings | Prep time: 5 minutes Notes: If you try one of my recipes- TRY THIS! So much healthier than usual aioli and so so delicious. Amazing on any sandwich, grilled cheese, burger, with chicken, fish or anything! Ingredients: 4 tsp mayo 3 oz plain greek yogurt 4 cloves garlic, minced 1/2 tsp pepper 1/2 tsp salt 1/2 tsp garlic powder 1 tbsp lemon juice Directions: For the garlic aioli, add the minced garlic and salt to a bowl and use the back of a spoon to mash it into a paste. This step can also be done using mortar and pestle, if you have that! Add the remaining aioli ingredients to the bowl and mix until well combined. Set aside. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for a sandwich with a serving of aioli, without any aioli and also the aioli separately. This is for nutrition tracking purposes if you wish to do so.

I'm not trying to be dramatic here, but I nailed this one. Not only is it absolutely delicious but it's only a few ingredients and takes all of 10 minutes. Inexpensive, easy and delicious- sold! But wait, there's more! This garlic aioli is a healthier version of a classic garlic aioli but it is SO SO flavorful. By pressing the garlic into a paste first you ensure maximum flavor and creamy goodness that punches through the sandwich. Everything ties together with the fresh flavors of roasted red peppers, creamy mozzarella and crunchy arugula. The best sandwiches are the simple ones. Keep the ingredients basic, the flavors complimentary and always include fresh greens, juicy toppings and warm toasted bread. I opted for the half baked ficelle loaf from #TradeJoes. The best part about this bread is that you finish it in your own oven so it comes out warm, always fresh and your kitchen smells heavenly. If you're not typically an aioli and/or steak person, that's all about to change. As someone who typically opts for poultry over steak and gets the aioli on the side at restaurants you know I wouldn't be sharing this with you if it wasn't the G.O.A.T of sandwiches. The key is thinly sliced/shaved beef so you can adequately layer the mozzarella throughout and a thick shmear of that best ever aioli. I mean LOOK at that melted mozzarella. We recommend pairing this with some thick cut French fries like these ones shown here. I made these in my air fryer along with some parsnip fries and seasoned both with turmeric. A lighter sidekick to this monster is a classic salad. This healthy caesar dressing would be perfect! Or you can never go wrong with another favorite like a big wedge salad with turkey bacon or a greek salad with our tzatziki dressing and fat free feta cheese. Steak Sandwich with BEST EVER Healthy Garlic Aioli 2 servings | Cook time: 10 minutes Ingredients: 1/2 lb shaved beef steak 2 oz mozzarella cheese or other cheese of preference 1 cup fresh arugula 1/4 cup roasted red peppers Salt and pepper 2 fresh rolls or sliced baguette Garlic Aioli: 2 tsp mayo 1.5 oz plain greek yogurt 2 cloves garlic, minced 1/4 tsp pepper 1/4 tsp salt 1/4 tsp garlic powder 1/2 tbsp lemon juice Directions: For the garlic aioli, add the minced garlic and salt to a bowl and use the back of a spoon to mash it into a paste. This step can also be done using mortar and pestle, if you have that! Add the remaining aioli ingredients to the bowl and mix until well combined. Set aside. Heat a large skillet or flat top over medium heat. Spray with nonstick spray and season it with salt. Add the beef in a single layer and season the top side with salt and pepper. Cook until the first side browns (about 2-3 minutes depending on thickness) and use tongs to flip. Season the top side with pepper and repeat cooking on the second side. Slice the rolls or baguette in half and generously coat both sides with the garlic aioli. Arrange the rolls on a baking sheet. Layer, alternating with steak and cheese- on the bottom half of the roll, finishing with cheese. This step ensures adequate cheese distribution throughout and is very important to my boyfriend. Turn the oven on to broil and place the sandwiches in the oven. Broil until the cheese gets nice and melted. Remove from the oven, top with roasted red peppers and fresh arugula. Close the bun and DIG IN! Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Also note the garlic aioli could be split into 4 portions if you prefer to go light on your aioli (about 1 tbsp each). Nutrition facts are provided for aioli by itself and the sandwich with and without the aioli to allow to modifications.

The perfect grab and go breakfast! Make them over the weekend and keep them in the fridge or freezer for breakfast in 30 seconds. For this specific recipe I chose ham and cheese as the flavor but I've made these a few different ways/varieties. I provided 15 different yummy varieties to inspire your next egg bite creation! The best part about these egg bites is that you can make the batch as big or small as you'd like. Feel free to cut the recipe to make just two egg bites for one person or go ahead and double it for the perfect potluck brunch recipe. I upped the protein in these by combining eggs and egg whites. The full recipe perfectly uses 1 carton of a dozen eggs and 1 32oz carton of egg whites. This should make buying ingredients for this recipe a breeze! The mix ins are entirely up to you. Ham and cheese was a classic one to start but some of my other go to's are broccoli and feta or bacon and cheddar, yummy! I made a fun step by step video to take you through the making of these egg bites. Click here to visit our #brainsandbalance Tik Tok page and watch the how to video! Egg Bites - Ham and Cheese (includes other varieties) 24 Muffins | Cook time: 20 minutes Notes: the perfect breakfast on the go! I created these for my fiancé for a protein packed alternative to his usual grab a banana and go breakfast. While the ham and cheese is a classic try some of the other delicious varieties below. Ingredients: 12 eggs 32 oz egg whites Salt and pepper 1/2 lb deli ham, chopped 1/4 lb shredded cheese (provolone, Colby jack, cheddar) Directions: Preheat the oven to 375F. In a large bowl whisk together eggs, egg whites, salt and pepper. Spray 2 muffin tins with nonstick olive oil spray. Fill each muffin tin about 3/4 full with egg mixture. Sprinkle the ham and cheese into each egg cup. Yes you could save a step and mix these in with the eggs but I think doing it separately ensures an even amount of ham and cheese in each cup and also makes sure they don’t just sink to the bottom. Bake at 375F for about 20 minutes or until a toothpick comes out clean. Allow to cool completely before storing. Store in an airtight container in the fridge for up to a week or freeze on a baking sheet lined with parchment paper for one hour before transferring to an airtight container or gallon freezer bag. The extra step ensures the egg bites don’t stick together when freezing. To eat from fridge/thawed: microwave 30 seconds. To eat from frozen: microwave 1 1/2-2 minutes. Egg Bite Varieties to Try! Ham and cheese Broccoli and feta Bacon and Cheddar Chorizo, pepper and onion Sun-dried tomato, caramelized onion and goat cheese Tomato Basil Mozzarella Chicken sausage, broccoli, tomato and cheddar Spinach and feta Sautéed mushroom, spinach and provolone Lox, dill, goat cheese and capers Spinach, onions, tomatoes, olives and feta Sweet potato and sausage Asparagus, zucchini and ricotta Turkey and provolone Steak and gorgonzola Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for 1 egg bite for convenience although typically I eat 2 for a meal. Nutrition facts also broken out to a ham and cheese egg bite and a plain egg bite with no mix ins for easy nutrition tracking.

This salad screams summer. From the bright fruits, tangy vinaigrette and fresh herbs to the juicy chicken, creamy mozzarella and loads of greens. It's both sweet and savory, refreshing and healthy, and light yet filling. Perfect for a warm summer afternoon. No heating involved the chicken is best served cold in the salad, I promise! I love the fresh herbs here! I used basil and cilantro but grab whatever is on sale or fresh from the garden. Basil to me is a must but flavors like mint or parsley would also be great here! As for the greens base I used a blend of spinach and arugula. I chopped both up pretty finely so there's no big pieces of lettuce and it's just one big chopped salad. Mangos? Raspberries?! Blueberries?!! Oh my! With all of the colors of the rainbow involved it has to be good for you right? Of course! The more colors the better- especially in the summer- it ensures fresh delicious ingredients with TONS of flavor. For this recipe I used the mini pearl mozzarellas and quartered them. Feel free to leave them whole but I liked that by quartering them I ensured there was cheese in every bite! Raspberry Mango Caprese Salad with Lemon Honey Balsamic Vinaigrette 8 Servings | Cook time: 25 minutes | Prep time: 5 minutes Notes: The fruits are really up to you! Feel free to sub the raspberries and blueberries for peaches, blackberries, strawberries, etc. Ingredients: 24oz chicken breast Salt and pepper 1/2 tsp garlic powder 1 tsp dried basil 2 mangos, diced (~240g) 1 cup raspberries (~150g) 1/3 cup blueberries (~50g) 2 cups grape tomatoes (~340g) 1/4 cup fresh cilantro, chopped 1/4 cups fresh basil, chopped 8oz mozzarella cheese pearls, quartered 4 cups spinach, chopped 4 cups arugula, chopped Dressing: 3 tbsp balsamic vinegar 2 tsp honey (~14g) Juice of 1 lemon 1/4 cup olive oil 1/4 tsp salt 1/8 tsp pepper Directions: Preheat the oven to 350F. Heat a cast iron skillet over medium heat. Spray with nonstick olive oil spray. Season both sides of the chicken generously with salt, pepper, garlic powder and dried basil. Sear on the cast iron skillet until nice and brown 3-4 minutes. Flip and sear another 2 minutes. Transfer the skillet to oven to bake about 20-25 minutes or until an internal temperature of 165F. While the chicken is cooking, whisk together dressing ingredients. To completely emulsify you can pulse in a food processor or blender until well combined. In a large bowl add the remaining ingredients: spinach, arugula, cilantro, basil, mozzarella, tomatoes, mangos, raspberries and blueberries. Toss together to mix. Remove the chicken from the oven and set aside to rest at least 5 minutes. When the chicken has rested and cooled slightly, use a sharp knife to dice it into cubes. Top the salad with the chicken and toss everything with the dressing until well coated. I prefer the chicken room temperature or even cold in this salad so you can prep this plenty of time in advance and toss with the dressing right before serving. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used. Nutrition facts provided for salad as written, salad with no dressing and for just salad dressing for easy nutrition tracking.

If you're anything like me you're constantly being inspired by restaurant menus. I've made a fennel crusted air fried pork chop with a sausage, pepper and onion topping before, check that out here. But this past weekend I had a juicy pork chop in a white wine sauce that I just had to recreate. When I thought about how to create this recipe my first thought was white wine but since I didn't have any open white wine bottles I started to weigh my options- buy wine (always a good option) or come up with my own spin. Then I started to think about vinegar peppers and how delicious they are pork chops. The perfect solution was to create a white wine VINEGAR reduction! It gives the dish that deep wine flavor while incorporating a little tang from the vinegar which is amazing with the peppers and onions. I served the pork chops over mashed potatoes, my favorite side dish for all things gravy and gravy-like. I made my delicious Garlic and Chive Smashed Potatoes but if you're looking for a lower carb option our Cauliflower Mashed Potatoes would be delicious too! Bone in Pork Chops with Peppers & Onions in a White Wine Vinegar Reduction 4 Servings | Cook time: 15 minutes Notes: Personally I think this meal is best served over mashed potatoes. Try our garlic and chive smashed potatoes (pictured here) or our cauliflower mashed potatoes for a low carb option! Ingredients: 4 bone in pork chops (1/2-1” thick, about 6-8 oz each) Salt and pepper 2 bell peppers (~180 g), thinly sliced 1/2 sweet onion (~100g), thinly sliced 2 cloves garlic, minced 1 1/2 tbsp high smoke point oil (avocado oil, canola oil, etc) 1 1/2 tbsp butter 2 cups low sodium chicken broth 1/2 cup white wine vinegar Directions: At least 10 minutes prior to cooking, remove the pork chops from the fridge. Season both sides liberally with salt and pepper. Heat 1 tbsp oil in a cast iron skillet over medium heat. Once hot, carefully add pork chops to the pan (if there’s not enough space, do 2 at a time and only 1/2 tbsp olive oil for each one). After 1 minute, use tongs to flip the pork chops. Continue flipping every minute until an internal temperature of 135F is reached. Depending on thickness it will take about 8-10 minutes total. Once an internal temperature of 135F is reached, remove the pork chops from the pan and place on a plate to rest. Cover the plate loosely with tin foil. The pork will continue to cook after being removed from the heat and should reach the desired internal temperature of 145F. Add the remaining 1/2 tbsp olive oil to the pan along with the peppers, onions and garlic. Allow to cook 2-3 minutes or until the vegetables start to soften. Once the vegetables are cooked, melt the butter in the pan and stir to coat the vegetables in the butter. Pour in the white wine vinegar and use a spatula to deglaze the bottom of the pan for all of the flavorful bits from the meat and veggies. Pour in the chicken broth and bring the mixture to a boil and lower to a simmer. Allow it to simmer until it has reduced by about 1/3, 3-4 minutes. When the sauce has reduced, drain any excess juices that have accumulated on the plate with the pork chops into the sauce. Serve the pork chops topped with about 1/4 cup vegetables and 1/2 cup of reduced sauce. I prefer to serve these over mashed potatoes. This week I made my classic garlic chive smashed potatoes to go with it. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

I saw a meme the other day that read: what's your go to order at a restaurant and why is it Penne All Vodka? So if you're wondering what inspired this recipe... that's it. A meme. This recipe truly has it ALL. Al dente penne nestled into a creamy vodka sauce with just a bit of a bite. A typical vodka sauce has a lot of heavy cream. I've found I can obtain the same level of creaminess with just a bit of half and half and nut based milk. The protein and vegetables in this recipe are not set in stone, use what you have on hand! I used both chicken and shrimp for my proteins and then a medley of what was in my fridge, freezer and pantry for the veggies. I went with grape tomatoes, zucchini, frozen peas and canned artichokes! The fresh basil in this recipe gives the sauce the perfect amount of freshness and color and the red pepper flakes add just enough bite. Of course, add more if you want it extra spicy and cut in half for a milder version. Penne Alla Vodka with Chicken, Shrimp and Vegetables 4 Servings | Cook time: 15 minutes Notes: I love this vodka sauce. The perfect amount of bite (thanks vodka and red pepper flakes) with a splash of creaminess. Get creative with the protein and veggies and make this recipe your own! Ingredients: 10-12 oz chicken 1 tbsp olive oil, divided 8 oz whole grain penne 2 cloves garlic, minced 1/2 onion, diced (~80g) Vegetables of choice: I did 2/3 cup peas, 1 can artichokes, 1 cup grape tomatoes, 1 medium zucchini 1 oz vodka 1/2 cup tomato paste 1/4 cup half and half 1 cup unsweetened original almond milk 1 tsp red pepper flakes 1/4 cup parmesan 6 oz shrimp, frozen deveined and detailed 1/4 cup fresh basil Directions: Heat 1/2 tbsp olive oil in a pan. Season chicken with salt and pepper and add to the pan to sear. Sear the first side for 3-4 minutes, flip, and sear the second side for another 3-4 minutes. Remove the chicken from the pan and set aside to rest. Bring a separate medium pot of water to a boil. Once boiling, liberally salt the water and add the penne cooking according to the box instructions, stirring occasionally. While the pasta is cooking, add the remaining olive oil to the sauté pan. Add garlic, onions and whatever vegetables need to be softened. I added the zucchini and grape tomatoes at this point. Sauté the veggies for about 2-3 minutes. Pour the vodka into the veggies, stir and allow it to cook another minute or so. Add the tomato paste to the pan next. Allowing it to hit the bottom of the pan and cook a little to release all of the flavors. Toss the veggies with the tomato paste until evenly mixed, about 2 minutes. Whisk in the half and half and almond milk to the pan. The tomato paste should mix nicely into the liquid. Season with salt and pepper. Bring the mixture to a boil and lower to a simmer. Stir in parmesan cheese, red pepper flakes, and remaining vegetables that don’t need to soften (I used artichokes and frozen peas). Add shrimp to the vodka sauce allowing it to cook 2-3 minutes before flipping the shrimp to cook another 2 minutes. Drain the pasta, reserving about 1/2 cup of the pasta water. Stir the pasta into the sauce along with 1/4 cup pasta water. Toss until coated. Add additional 1/4 cup pasta water if necessary. Right before serving, toss pasta with fresh basil and serve topped with extra parmesan, basil, and red pepper flakes (if you like it spicy). Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.

Lettuce wraps are the perfect make ahead summer lunch. They can be prepped deconstructed so no soggy lettuce and they're both cool and refreshing! We turn up the spice a bit on these by using chipotle seasoned chicken and cooling things off with a fresh mango salsa. I like to serve these with some cauliflower or jasmine rice but they are delicious on their own as well! Our refreshing mango salsa is packed full of veggies and citrus flavors. It's made extra creamy with chunks of ripe avocado. This salsa is also versatile so we recommend doubling the recipe and serving it with chips or another crunchy snack! I used an instant pot for this recipe but you could definitely use a crockpot (low for 8 hours, high for 4 hours) or use pre cooked shredded chicken and mix it with the chipotle flavors or you could combine it all in an oven safe dish, cover it with foil and bake for 20-25 minutes. After you remove from the oven use a hand mixer or two forks to shred the chicken into the chipotle flavors. Pick whatever method works for you and get to it! Chipotle Chicken Lettuce Wraps with Mango Salsa 8 Servings | Cook time: 20 minutes Notes: This recipe uses an instant pot but it’s not required. See the end of this recipe for alternatives. Ingredients: Chipotle Chicken: 24 oz chicken breast 2 tbsp taco seasoning mix 2 tbsp tomato paste 2 tbsp chipotle peppers in adobo sauce Mango Salsa: ~200g mango, diced ~100g red onion, diced ~150g bell pepper, diced ~200g cucumber, diced 1 jalapeno, minced 1/4 cup cilantro, chopped 1 large or 2 small avocados (~4 oz), diced Juice of 2 limes Season and pepper to taste For Lettuce Wraps: 8 cups romaine or bib lettuce leaves Bean sprouts Extra cilantro, sliced jalapeños and limes for serving Directions: Combine chicken, taco seasoning, tomato paste and chipotle peppers in the instant pot. Cook for 15 minutes on poultry. Allow to naturally release for 5 minutes. Open instant pot and use 2 forks or a hand mixer to shred the chicken. While the chicken is cooking combine all of the mango salsa ingredients together in a bowl. Wash and dry the lettuce leaves and set aside. To serve scoop chicken into the lettuce wrap and top with a scoop of mango salsa. Garnish with crunchy bean sprouts, fresh cilantro and extra chopped cilantro. Serve with a wedge of lime and jasmine or cauliflower rice. Alternate Cooking Methods: Crockpot: low for 8 hours, high for 4 hours, shred. No Cook: shred rotisserie or other precooked chicken and mix it with the chipotle flavors Bake: place raw chicken in an oven safe dish and adding chipotle ingredients on top. Stir to combine. Cover with foil and bake 20-25 minutes. Remove and shred to combine. Screenshot/Printer Friendly Version: Nutrition Facts are provided as a guideline only. Exact nutrition will depend on quantity, brand and ingredients used.