Easy Taco Rice Skillet

 

Video

Ingredients:

• -1 lb ground beef (93/7)
• -Avocado oil spray
• -½ yellow onion, diced
• -1 tbsp minced garlic
• -1 packet Siete Mild Taco Seasoning
• -1 (10 oz) can Rotel diced tomatoes & green chilies
• -1 (15 oz) can black beans, drained and rinsed
• -1 (15 oz) can sweet corn, drained
• -1 cup white rice, rinsed
• -2 cups low-sodium beef broth
• -1 cup shredded Mexican-blend cheese

For serving: light sour cream, avocado, cilantro, jalapeños, salsa, or your favorite taco toppings.

1. Heat a large skillet over medium-high heat and lightly coat with avocado oil spray.

2. Add the ground beef and cook for a few minutes, breaking it up as it browns.

3. Add the diced onion and cook until the beef is fully browned and the onion is soft.

4. Stir in the minced garlic and cook for about 30 seconds until fragrant.

5. Add the taco seasoning, Rotel, black beans, and corn. Stir to combine.

6. Add the rinsed rice and mix everything together well.

7. Pour in the beef broth and gently press the rice down so it is mostly submerged.

8. Bring to a simmer, then reduce heat to low, cover, and cook for 20 minutes.

9. Remove the lid and stir everything together.

10. Sprinkle the shredded cheese over the top, cover, turn off the heat, and let sit for a few minutes until melted.

11. Serve with your favorite toppings and enjoy! 🤗

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Pasta With Peas & Potatoes

 

Article

Yields:4 serving(s)

Prep Time: 10 mins

Total Time: 45 mins

Cal/Serv:542

Ingredients

• 1 Parmesan rind
• 6 garlic cloves, grated or finely chopped
• 6 cups low-sodium chicken broth
• 2 tsp. kosher salt
• 12 oz. russet potatoes, peeled, cut into 1/2" cubes
• 8 oz. ditalini
• 3/4 cup frozen petite peas
• 4 Tbsp. unsalted butter
• 1/3 cup finely grated Parmesan

Directions

Step 1

In a large skillet over medium-high heat, bring Parmesan rind, garlic, and broth to a boil; season with 2 tsp. salt. Cook, stirring occasionally, until reduced by about one-third, 12 to 15 minutes. Remove rind.

Step 2

Reduce heat to medium. Add potatoes and cook, stirring occasionally, until still firm to the touch and not falling apart, 8 to 10 minutes; season with salt.

Step 3

Add ditalini and cook, stirring occasionally, until sauce is thickened and ditalini are plump and al dente, 9 to 11 minutes. Fold in peas and butter.

Step 4

Divide pasta among bowls. Top with Parmesan.

 

Video

Ingredients

• 1 tablespoon sesame oil
• 1 pound ground beef
• 3 cloves garlic, minced
• 1 teaspoon ginger, grated
• 4 cups cabbage, shredded
• 1 carrot, sliced
• 3 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon rice vinegar
• 1 teaspoon brown sugar
• 1/2 teaspoon black pepper
• Sliced green onions (for garnish)
• Sesame seeds (for garnish)

Method

1. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. 
2. Brown 1 pound ground beef, then drain excess fat. 
3. Add 3 minced garlic cloves, 1 teaspoon grated ginger, and cook 30 seconds. 
4. Stir in 4 cups shredded cabbage and 1 sliced carrot. Cook until slightly tender. 
5. Mix 3 tablespoons soy sauce, 1 tablespoon oyster sauce, 1 teaspoon rice vinegar, 1 teaspoon brown sugar, and 1/2 teaspoon black pepper; pour over the stir-fry and toss well. 
6. Cook 2–3 minutes. 
7. Garnish with sliced green onions and sesame seeds. 
8. Serve hot over steamed rice or noodles.

Healthy Chinese Ground Beef & Cabbage Stir-Fry

 

Video

Healthy Chinese Ground Beef & Cabbage Stir-Fry

Ingredients

Main

• 500 g (1 lb) lean ground beef (90–95%)
• 5–6 cups green cabbage, thinly sliced
• 1 tbsp neutral oil (avocado, canola, or light olive oil)

Aromatics

• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated (or ½ tsp ground ginger)

Sauce

• 3 tbsp low-sodium soy sauce or coconut aminos
• 1 tbsp rice vinegar or apple cider vinegar
• 1 tsp sesame oil (optional but authentic)
• ½ tsp black pepper
• ¼–½ tsp chili flakes (optional)
• Optional Add-Ins
• ½ cup shredded carrot
• 2 green onions, sliced
• 1 tsp cornstarch + 2 tbsp water (for thicker sauce)

👩‍🍳 Instructions

1️⃣ Brown the Beef

Heat oil in a large skillet or wok over medium-high heat.

Add ground beef and cook 5–6 minutes, breaking it up, until browned.

Drain excess fat if needed.

2️⃣ Add Aromatics

Stir in garlic and ginger.

Cook 30–45 seconds until fragrant (do not burn).

3️⃣ Stir-Fry the Cabbage

Add cabbage (and carrots if using).

Toss and cook 4–6 minutes, until cabbage softens but still has a slight bite.

4️⃣ Season & Finish

Add soy sauce, vinegar, sesame oil, pepper, and chili flakes.

Toss well and cook 2–3 minutes.

Optional: stir in cornstarch slurry and simmer 1 minute to thicken.

5️⃣ Serve

Finish with green onions.

Serve hot on its own or over cauliflower rice.

ONE PAN TOMATO & CHICKPEA RISONI

 

Video

Another one-pan wonder bursting with flavor. This version adds hearty chickpeas and rich tinned tomatoes for a deeper, more comforting base while still keeping that fresh Mediterranean feel from olives, lemon, and basil.

Perfect on its own or paired with grilled fish or chicken. Yum! xx

Ingredients:

• 1 tbsp extra virgin olive oil
• 2 cloves garlic, crushed
• ½ red onion, finely diced
• 1 tsp dried oregano
• 400 g (14.1 oz) can chickpeas, drained and rinsed
• ½ cup Kalamata olives, pitted
• 2 tsp tomato paste
• 400 g (14.1 oz) can diced tomatoes
• 1 ½ cups risoni (orzo)
• 3 cups vegetable stock
• 2 cups baby spinach (optional)

To serve:

• 1 lemon, juiced
• 1 tsp chili flakes (optional)
• 1 cup fresh basil leaves, picked
• 100 g (3.5 oz) feta, crumbled, optional

Method:

1. Heat the olive oil in a large pan over medium heat. Add the garlic and red onion. Season with salt and pepper. Cook for 4–5 minutes, until softened and fragrant.
2. Add the dried oregano, chickpeas, and olives. Stir to combine and sauté for 1–2 minutes. Add the tomato paste and cook for 2 minutes to caramelize slightly.
3. Pour in the canned tomatoes, risoni, and vegetable stock. Stir well and bring to a gentle boil.
4. Reduce the heat to medium-low, cover with a lid, and simmer for 10–12 minutes, stirring every few minutes to prevent the risoni from sticking. Once most of the liquid has been absorbed, turn off the heat and stir through the baby spinach. If the risoni looks a little dry, add an extra splash of water to loosen.
5. Remove from the heat and stir through the lemon juice, chili flakes, and basil leaves. Finish with an extra drizzle of extra virgin olive oil and top with crumbled feta, if using.

Time to cook: 30 minutes

Serves: 4

Slow Cooker Ramen Noodles (Ground Beef)

 

Article

• Servings:6 servings 
• Prep:10minutes mins
• Cook:2hours hrs
• Total:2hours hrs 10minutes mins

Ingredients

• 1 pound lean ground beef
• 9 ounces slaw mix, about 4 cups
• 2 cups shredded carrots
• 3 garlic cloves, minced
• ⅓ cup low sodium tamari, or soy sauce
• 2 cups chicken stock
• 1 teaspoon brown sugar

To Add at the End

• 2 (3-ounces) packages ramen noodles, flavoring packets discarded or saved for another use

Equipment

Slow Cooker

Instructions 

1. Heat a large skillet over medium high heat. Add the ground beef, break apart into small chunks, and cook until browned and no longer pink, about 5 minutes.
2. Carefully transfer the ground beef to a 6-quart slow cooker. Add the slaw mix, carrots, garlic, tamari, stock, and brown sugar, stirring to combine.
3. Cover and cook on high for 2-3 hours, or low for 4-6 hours, or until the vegetables are tender and the sauce is bubbling. Do not uncover during this time.
4. Turn to high (if not already) and add the noodles, stirring to submerge in the sauce. Cook on high for 5-15 minutes, or until the noodles are just tender. Serve immediately with toppings, if desired.

Notes

• Chili Crisp: Isn’t on the ingredient list, but I never eat this without it! I think it’s a must.
• Serving: sliced green onions, sesame seeds, sriracha hot sauce and/or chili crisp (highly recommended!).
• Stovetop: Make my 15-minute beef & ramen recipe!
• With Chicken: Be cautions with subbing in chicken, as it will add a lot of liquid here. That said, I created this chicken ramen recipe as another option.
• Gluten-free: you’ll just need to switch out the noodles and use gluten-free tamari. I tried the recipe with rice ramen noodles, and they turned out great! Just keep your eye on the noodles as cooking time may vary.

Serving: 1 (of 6), Calories: 159kcal, Carbohydrates: 10g, Protein: 20g, Fat: 4g, Saturated Fat: 2g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 2g, Trans Fat: 0.3g, Cholesterol: 47mg, Sodium: 628mg, Potassium: 595mg, Fiber: 2g, Sugar: 4g, Vitamin A: 7170IU, Vitamin C: 19mg, Calcium: 49mg, Iron: 3mg

Pasta and Peas (Pasta e Piselli)

 

Video

Servings : 4

Ingredients:  

• 1 lb Ditalini pasta
• 1 lb Frozen peas
• 1 Yellow onion, finely chopped
• 1.5 cups Pecorino Romano, grated
• 4 cups Water (plus more if needed)
• Olive oil
• Salt & Pepper

1. To a large pan or pot, over medium heat, add the olive oil.
2. Once olive oil is heated through, add the chopped onion. Season with salt and pepper.
3. Once onion is fragrant, add the peas. Cook for about 1-2 minutes. Pour in about 2.5-3 cups of water.
4. Once water and peas come to a boil,  Remove half of the peas and blend until smooth. Pour it back in! This is the secret to how to cook peas so they become a rich sauce. 
5. Add the cream mixture back into the pan. Adjust for salt and pepper if needed.
6. Once it comes back to a boil, Add your Ditalini and cook for 10 minutes, stirring frequently. Add a splash of water if it gets too dry. 
7.  Remove from heat.
8. Off heat, add a bit of olive oil and grated parmigiano. Stir. This will give the dish an even creamier consistency.
9. Serve, top with more grated parmigiano and enjoy!

Directions: 

1. In a large pot, sauté the chopped onion in olive oil until soft. 

2. Add the frozen peas, salt, pepper, and water. Simmer for 5 minutes. 

3. Remove half of the peas and blend until smooth. Pour it back in! This is the secret to how to cook peas so they become a rich sauce. 

4. Add your Ditalini and cook for 10 minutes, stirring frequently. Add a splash of water if it gets too dry. 

5. Turn off the heat. Stir in the Pecorino Romano until it creates a thick, cheesy sauce.

Spicy Ground Meat & Chickpea Stew with Spinach

 

Video

Spicy Ground Meat & Chickpea Stew with Spinach

A protein-packed, one-pot wonder featuring savory ground meat, tender chickpeas, and fresh spinach simmered in a rich, spiced tomato sauce. This hearty stew is perfect for meal prep, freezes beautifully, and comes together in under 40 minutes. It's a versatile dish that works beautifully over rice, with crusty bread, or on its own.

Prep Time: 10 mins | Cook Time: 25 mins | Total Time: 35 mins | Servings: 4-6

Ingredients:

• 1 lb ground beef, turkey, or lamb
• 1 can (15 oz) chickpeas, rinsed and drained
• 3 cups fresh spinach
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1 can (8 oz) tomato sauce
• 1 cup beef or vegetable broth
• 2 tbsp olive oil
• Spices: 
• 1 tbsp cumin, 
• 1 tsp paprika, 
• 1 tsp coriander, 
• 1/2 tsp cinnamon, 
• 1/2 tsp cayenne pepper (adjust to taste), 
• salt and black pepper
• Optional: 1 tbsp tomato paste for extra richness

Instructions:

1. Brown the Meat: Heat 1 tbsp olive oil in a large pot or deep skillet over medium-high heat. Add the ground meat and cook, breaking it up with a spoon, until browned and cooked through (5-7 minutes). Drain excess fat if needed. Remove meat and set aside.
2. Sauté Aromatics: In the same pot, add the remaining oil. Add the diced onion and cook for 3-4 minutes until softened. Add the garlic and all spices (cumin, paprika, coriander, cinnamon, cayenne). Cook for 1 minute until fragrant.
3. Build the Sauce: Stir in the tomato paste (if using), diced tomatoes, tomato sauce, and broth. Bring to a simmer.
4. Combine: Return the cooked meat to the pot. Add the rinsed chickpeas. Stir well and simmer uncovered for 15-20 minutes, allowing the flavors to meld and the sauce to thicken.
5. Add Greens: Stir in the fresh spinach and cook for 2-3 minutes until wilted.

Serve: Taste and adjust seasoning with salt and pepper. Serve hot over rice, quinoa, couscous, or with crusty bread.

ONE PAN MEXICAN QUINOA + GROUND BEEF

 

Video

ONE PAN MEXICAN QUINOA + GROUND BEEF 🔥

✨ Makes 4 servings

Macros Per Serving: 540 Cal • 50g C | 19g F | 41g P | 9g Fiber

Ingredients:

• 1 lb 95% lean ground beef

• ½ cup uncooked quinoa

• 2 bell peppers, diced

• ½ yellow onion, diced

• 1 (15 oz) can black beans, drained & rinsed

• 1 (15 oz) can corn, drained & rinsed

• 1 (28 oz) can diced tomatoes

• 4 servings taco seasoning

• 4 oz shredded Mexican cheese

• 1 tbsp olive oil

• 1 tbsp minced garlic

• optional: Lime, cilantro & jalapeños for topping

Instructions:

1️⃣ Cook quinoa according to package directions.

2️⃣ Heat olive oil in a large skillet. Add onion and garlic and cook until softened.

3️⃣ Add ground beef and cook through, breaking it apart as it cooks.

4️⃣ Stir in bell peppers and cook for 2–3 minutes.

5️⃣ Add black beans, corn, diced tomatoes, and taco seasoning.

6️⃣ Stir in cooked quinoa and mix until combined.

7️⃣ Remove from heat, top with shredded cheese, and let melt.

8️⃣ Divide into 4 meal prep containers and top with fresh cilantro, lime, and jalapeños if desired.

Store in the fridge up to 4 days and heat up when ready to eat

Chicken Broccoli Rice Casserole

 

Article

Prep:

10minutes mins

Cook:

27minutes mins

Total:

37minutes mins

Yield:

6 servings

• ▢1 tbsp olive oil
• ▢1.5 lbs chicken breast, cut into 1-inch cubes
• ▢2 tbsp butter
• ▢½ onion, diced
• ▢3 cloves minced garlic
• ▢1.5 cups uncooked jasmine rice, or long-grain white rice
• ▢4.5 cups chicken broth
• ▢1 tsp salt, + more to taste
• ▢½ tsp pepper
• ▢1 tsp paprika
• ▢1 tsp garlic powder
• ▢12 oz broccoli florets, 3 cups
• ▢⅓ cup milk of choice
• ▢1 tsp dijon mustard
• ▢½ cup plain non-fat Greek yogurt
• ▢1.5 cups shredded cheddar cheese, + ⅓ cup extra for the topping if desired!
• ▢¼ cup parmesan
• ▢Fresh chopped parsley, for garnish, optional

Instructions 

1. In a large deep skillet, heat the olive oil over medium heat.
2. Add the chicken breast cubes and season generously with salt and pepper. Cook for 3-4 minutes, stirring occasionally, until they are nice and browned but not cooked through.
3. Add in the butter, onion and garlic and stir for 2-3 minutes. Add in the rice, chicken broth, salt, pepper, paprika, garlic powder, and stir.
4. Bring to a boil over high heat, then lower the heat to medium low. Cover and cook for 10 minutes.
5. Add in the broccoli florets, stir, then cover and cook for an additional 8-10 minutes until the rice is cooked and the broccoli is tender. Turn the heat to low.
6. Stir in the milk, dijon mustard, Greek yogurt, shredded cheddar, and ¼ cup parmesan until creamy. Top with the remaining shredded cheese (if desired) and cover until melted. Serve topped with fresh parsley if desired. Enjoy!

Notes

• Use long-grain rice so the texture stays fluffy instead of sticky.
• Cut the chicken into evenly sized pieces so it cooks quickly and stays tender!
• Chop the broccoli into small florets so it cooks evenly with the rice.
• Taste the rice before serving to make sure it's fully cooked.
• Let the casserole rest for a few minutes before serving so the creamy sauce can thicken slightly.
• 
  
• Freshly shredded cheese also melts more smoothly than pre-shredded cheese, which can help the sauce stay creamy.
• To make dairy free, use 2 tbsp nutritional yeast, 1 container Kite Hill cream cheese, and dijon mustard!
• Store leftovers in an airtight container in the fridge for up to 4 days.
• To reheat, warm individual portions in the microwave or heat the casserole gently on the stovetop. Adding a splash of milk or broth helps keep the rice creamy.
• This casserole can also be frozen for up to 2 months! Thaw overnight in the fridge before reheating.

Nutrition

Serving: 1cup | Calories: 541kcal | Carbohydrates: 46g | Protein: 41g | Fat: 21g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 120mg | Sodium: 1497mg | Potassium: 785mg | Fiber: 2g | Sugar: 4g | Vitamin A: 873IU | Vitamin C: 54mg | Calcium: 344mg | Iron: 2mg

Creamy Lemon Chicken Orzo

 

Video

 

Tried this recipe from @britscookin and it was a hit! The creamy Parmesan orzo paired with lemon makes for the perfect weeknight dinner.

Ingredients:
2 lbs chicken breasts
Equal Parts: Garlic & Herb seasoning, Smoked paprika, and Lemon pepper seasoning
4 tbsp butter
1 small onion, diced

2 cups dry orzo
3½ cups chicken stock
Garlic, salt & pepper, to taste
1-2 tbsp Dijon mustard
¼ cup heavy cream
½ cup freshly grated Parmesan
Juice of 1/2 lemon 
Fresh parsley

Directions:

1. Season the chicken generously with olive oil, Garlic & Herb seasoning, smoked paprika, and lemon pepper.

2. In a large skillet, sear the chicken on both sides until browned, then remove and set aside. (It won’t fully be cooked.)

3. Add butter and onion to the skillet. Cook until the onion begins to soften and the brown bits have been scraped from the bottom.

4. Add the orzo, chicken stock, and Dijon mustard. Stir to combine and bring to a boil. Add salt and pepper to taste.

5. Cut the chicken into bite-sized pieces and add it back to the skillet.

6. Reduce heat to low, cover, and simmer for 10–12 minutes, stirring occasionally, until the orzo is tender and the chicken is cooked through.

7. Remove from heat and stir in the heavy cream, Parmesan, and lemon juice.

8. Add fresh parsley and serve!

Marry Me Orzo

Article

Prep 5minutes minsCook 20minutes mins

This Marry Me orzo is the perfect one-pot recipe - it's rich and comforting, but is ready in under 25 minutes and made with a handful of ingredients.

Servings 4

• ▢1 tablespoon olive oil
• ▢1 small white onion diced
• ▢2 garlic cloves minced
• ▢100 g sun-dried tomatoes minced
• ▢1 tablespoon tomato paste
• ▢1 teaspoon smoked paprika
• ▢0.5 teaspoon cayenne pepper
• ▢0.5 teaspoon dried oregano
• ▢Salt and pepper to taste
• ▢1.5 cups dried orzo
• ▢570 g jarred chickpeas chickpeas + stock
• ▢400 ml vegetable stock
• ▢100 g fresh spinach chopped
• ▢30 g hard cheese Pecorino or Parmesan, grated
• ▢6-8 fresh basil leaves
• ▢0.5 teaspoon chili flakes optional

Method

Heat the oil in your pan, and add the diced onion. Saute for 3-4 minutes, stirring often.

1 tablespoon olive oil,1 small white onion

Add the minced garlic, seasonings, and tomato paste to the pan and stir it into the onions. Cook down for a minute, stirring occasionally.

2 garlic cloves,1 tablespoon tomato paste,1 teaspoon smoked paprika,0.5 teaspoon cayenne pepper,0.5 teaspoon dried oregano,Salt and pepper

Add the dried orzo, chickpeas and the stock from the jar, and vegetable stock. Stir, then place the lid on your pan and simmer for 10 minutes.

1.5 cups dried orzo,570 g jarred chickpeas,400 ml vegetable stock

Remove the lid from the pan and add the spinach, sun-dried tomatoes, and hard cheese. Stir everything into the orzo mixture until the spinach has wilted. Test the orzo to make sure it's cooked - add more water or vegetable stock if necessary.

100 g sun-dried tomatoes,100 g fresh spinach,30 g hard cheese

Finish with more hard cheese, basil leaves, and the chili flakes if using.

6-8 fresh basil leaves,0.5 teaspoon chili flakes

Calories 598kcal

Carbohydrates 102g

Protein 27g

Fat 11g

Broccoli cheddar chicken orzo

Article

Video

• 1.5 lb chicken
• 1 tsp salt
• 1 tsp pepper
• 1 tsp garlic powder
• 1/2 tsp paprika
• 1 tbsp butter
• 1 yellow onion
• 2 carrots
• 2 tbsp minced garlic (or 4 cloves)
• 1 cup orzo
• 2 1/2 cups chicken broth
• 1 head of broccoli (about 2 cups)
• 1/4 cup milk
• 6 oz shredded cheddar
• 1/4 cup grated Parmesan

INSTRUCTIONS

• 1

  Cut the chicken breasts into cubes and place them in a bowl.

• 2

  Add salt, pepper, garlic powder, and paprika to the chicken and mix well.

• 3

  Heat oil in a pan over medium heat and cook the chicken for about 10 minutes until cooked through.

• 4

  Set the cooked chicken aside.

• 5

  In the same pan, add butter, chopped onion, diced carrots, and minced garlic. Cook for about 3 to 4 minutes.

• 6

  Toast 1 cup of orzo in the pan with the vegetables.

• 7

  Add 2 1/2 cups of chicken broth to the pan and let it cook uncovered for about 5 minutes.

• 8

  After 5 minutes, add the chopped broccoli to the pan and cover it, cooking for another 5 minutes.

• 9

  Return the cooked chicken to the pan to warm it up.

• 10

  Stir in 1/4 cup of milk, 6 ounces of shredded cheddar cheese, and 1/4 cup of grated Parmesan cheese.

• 11

  Let everything melt together, then season with salt, pepper, and red pepper flakes to taste.

Finish with salt, pepper, and red pepper flakes to taste

Chicken Taco Skillet with Rice

 

Video

Article

INGREDIENTS

• 1 lb boneless, skinless chicken breast

• 1 Tbsp extra-virgin olive oil 

• 2 bell peppers (I use 1 green & 1 red)

• 1 small yellow onion (or ½ medium)

• 3 garlic cloves

• 1 (14 oz) can diced tomatoes (I use fire-roasted)

• ½ cup white rice (I use jasmine rice)

• 1 cup chicken broth

• 1 (15 oz) can black beans, drained and rinsed

• 1 cup corn

• ½ cup shredded Mexican cheese

• ¼ c cilantro, chopped

• squeeze fresh lime

For Taco Seasoning

• 1 Tbsp chili powder

• 2 tsp ground cumin

• 1 tsp each: paprika, smoked paprika, dried oregano

• ½ tsp each: garlic powder, onion powder

• ½ tsp kosher salt (more to taste)

• ¼ tsp black pepper

Optional for cilantro lime sauce: 1 c greek yogurt, 1 c cilantro, 2 Tbsp lime juice, ½ Tbsp honey, 1 clove garlic, ½ tsp kosher salt, pinch black pepper

DIRECTIONS

• Cut chicken in bite sized pieces and chop onion + peppers. Mince garlic. Heat olive oil in a large skillet on medium-high. Add onion + peppers & saute until soft, ab 3-4 min. 

• Add garlic until fragrant, ab 30 seconds. Add chicken + seasonings. Stir to make sure chicken is coated. Cook 3-4 min on one side.  Flip and cook another 3-4 min until cooked to internal temp of 165℉ (75°C).

• Add tomatoes, dry rice + broth. Stir & bring to a boil. Reduce to low heat, cover, simmer 15-20 min until rice is cooked, stirring occasionally. 

• Add black beans + corn. Stir & cook another 2-3 min. 

• Turn off heat. Add cheese, cilantro + lime. Give everything one last stir.

• Hint: make the cilantro lime sauce by blending the ingredients listed above and serve with the meal.

STORAGE

• Refrigerator - store leftovers up to 3-4 days. 

NUTRITION (per 1.5 cup serving, makes 5 servings total)

• 380 cal, 30g pro, 46g carb, 10g fiber, 9g fat 

https://mallorythedietitian.com/chicken-taco-skillet/

chicken broccoli & rice

Video

Article

literally the best way to have chicken broccoli & rice 🫠 one pan, easy, and ready in 30 minutes. It’s like the broccoli chicken rice casserole I had growing up but made in a skillet instead of in the oven so there’s no need to even turn on the oven! 👏🏼

INGREDIENTS

• 1 Tbsp extra virgin olive oil

• 1.5 lb boneless, skinless chicken breast

• ½  yellow onion, chopped

• 3 cloves garlic, minced

• 1 tsp each: paprika, garlic powder

• ½ tsp dried oregano

• 1 tsp kosher salt (more to taste)

• 1 c jasmine rice

• 3 c chicken broth

• 4 c broccoli florets

• 2 Tbsp lemon juice

• ½ Tbsp dijon mustard

• ½ c Greek yogurt

• ½ c shredded cheddar cheese

• ½ c shredded mozzarella cheese

DIRECTIONS

• Prep cheese mixture. In a small bowl, combine the Greek yogurt, cheeses, lemon juice + Dijon. Stir to combine. Set aside.

• Cut chicken into bite-sized pieces. Chop onion, mince the garlic, and cut the broccoli florets into small pieces. Heat a large skillet on medium heat. Add oil. Once hot add onion, garlic, chicken & seasonings. Cook 6-8 min until chicken is fully cooked to internal temp 165℉ (75°C).

• Add rice + broth. Bring to boil. Lower heat, cover, simmer 3-5 min.

• Add broccoli. Stir & cover again. Simmer 15-18 min, stirring occasionally so the rice doesn’t stick to the bottom of the pan. 

• Turn off heat and stir in cheese mixture until it melts. Add salt as needed.

STORAGE

• Refrigerator - store in an airtight container up to 3-4 days. Reheat in  microwave or on low heat on the stovetop. You may need to add a bit of liquid to get it back to the right consistency.

NUTRITION per 1.5 cup serving (makes 6 servings)

370 calories, 34g protein, 33g carb, 2g fiber, 10g fat

https://mallorythedietitian.com/chicken-and-rice-skillet-with-broccoli/

Chicken and Noodles - Slow Cooker

 

Video

Slow Cooker Fakeaway you NEED to make🥡

Shopping list:

• * 600g chicken breast, diced
• * 3 packets straight-to-wok noodles
• * green pepper, slice
• * 1 red pepper, sliced
• * 1 onion, sliced
• * 1 tbsp sesame oil
• * 1 tbsp Siracha sauce
• * 2 tbsp hoisin sauce
• * 50ml reduced-salt soy sauce
• * 1 tbsp cornflour
• * 1/2 tsp Chinese 5 spice

Directions

Trhough everything but noodles into slowcooker

High Heath fo 2.5 hours

If you want to add noodles, add them at the 2 hour mark

Nutrition

Serves 4

Each serving:

Calories 530

Protein 43 g

Carbs 56 g

Fat 12 g

Fibre 6 g

BBQ Pulled Chicken & Potatoes

 

Macros (per serving)

• Calories: 495
• Protein: 52g
• Carbs: 37g
• Fat: 5g
• Fibre: 14g
• Servings: 5

Ingredients

• 2 lbs chicken breast
• 600g baby potatoes, halved
• 1 cup sugar-free BBQ sauce
• 1 cup chicken broth
• 1 onion, sliced
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 cup reduced fat cheddar cheese
• 2 tbsp chopped parsley

Directions

1. Add potatoes and onion to bottom of crockpot.
2. Place chicken on top.
3. Pour BBQ sauce and broth over everything.
4. Season with paprika and garlic powder.
5. Cook on LOW for 6 to 7 hours.
6. Shred chicken and stir together.
7. Top with cheese and let melt for 10 minutes.
8. Garnish with parsley.

Slow Cooker Buffalo Chicken Mac

Macros (per serving)

• Calories: 480
• Protein: 50g
• Carbs: 35g
• Fat: 15g
• Fibre: 3g
• Servings: 6

Ingredients

• 2 lbs chicken breast
• 350g high protein macaroni
• 1 cup buffalo sauce
• 1 cup low fat cottage cheese
• 1 cup light cream cheese
• 1 cup reduced fat cheddar
• 2 cups chicken broth
• 1 tsp garlic powder
• 1 tsp onion powder
• Green onions for garnish

Directions

1. Add chicken, buffalo sauce, broth, garlic powder, and onion powder to crockpot.
2. Cook on LOW for 6 hours.
3. Shred chicken.
4. Cook pasta separately.
5. Blend cottage cheese until smooth.
6. Add cottage cheese, cream cheese, and cheddar into crockpot.
7. Stir in cooked pasta.
8. Garnish with green onions.

Crockpot Taco Rice Bowl

Macros (per serving)

• Calories: 490
• Protein: 46g
• Carbs: 42g
• Fat: 13g
• Fibre: 8g
• 
  
• Servings: 6

Ingredients

• 2 lbs extra lean ground turkey
• 1½ cups uncooked jasmine rice
• 1 can black beans, drained
• 1 can corn, drained
• 2 cups salsa
• 2 cups low sodium chicken broth
• 1 red bell pepper, diced
• 1 onion, diced
• 2 tbsp taco seasoning
• 1 cup reduced fat cheddar cheese
• Fresh cilantro

Directions

1. Brown turkey in a pan first.
2. Add turkey, rice, beans, corn, salsa, broth, peppers, onion, and taco seasoning to crockpot.
3. Stir well.
4. Cook on LOW for 4 to 5 hours until rice is tender.
5. Stir in cheese at the end.
6. Top with cilantro before serving.

LOADED BUFFALO CHICKEN BOWLS

 

Video

(Makes 7 Servings: Each Serving is 1 Bowl)

Macros (Per Serving):

-450 Calories

-6g Fat

-53g Carbs

-46g Protein

Ingredients:

• -2.5 lbs Chicken Breast (1134g)
• -2 Cups Dry Jasmine Rice (~380g)
• -1: 15oz Can of Corn (425g)
• -1: 15oz Can of Black Beans (425g)
• -1.25 Cups Pico de Gallo (300g)
• -5 Tbsp Buffalo Sauce (75g)
• -1.5 Tsp Paprika
• -1 Tsp Garlic Powder
• -1 Tsp Salt
• -1/2 Tsp Black Pepper
• Corn & Bean Seasonings:
• -1/2 Tsp Paprika
• -1/4 Tsp Salt
• -1/4 Tsp Black Pepper
• Ranch Drizzle:
• -3/4 Cup 0% Plain Greek Yogurt (180g)
• -1/4 Cup Light Mayo (60g)
• -2 Tbsp Vinegar
• -1/2 Tsp Dried Parsley
• -1/4 Tsp Garlic Powder
• -1/8 Tsp Onion Powder
• -1/2 Tsp Salt

Instructions:

1.) Cook 2 cups jasmine rice.

2.) Season cubed chicken and air fry at 400°F for 12–15 minutes, then toss with buffalo sauce.

3.) Heat corn until blistered, add black beans, and warm through.

4.) Mix ranch drizzle ingredients.

5.) Divide rice, chicken, and corn/beans into 7 bowls. Top with pico and ranch, then store or serve.