kale and vegetable soup
Ingredients:
1 bunch kale
2 tbsps olive oil
1 medium onion chopped
2 carrots chopped
2 celery stalks sliced
3 cloves fresh garlic chopped
1 can low-sodium chicken broth
1 can 14.5oz crushed tomatoes
2 cups water
1 15-ounce can of cannellini beans rinsed and drained
1 tsp dried oregano
Sea salt, pepper, and garlic powder
Preparation:
1. Cut stems from kale; chop and reserve. Coarsely chop kale leaves; set aside.
2. In a large soup pot add oil over medium heat. Add kale stems, onion, carrot, celery, and garlic. Cook and stir for 3-5 minutes.
3. Add kale leaves and continue until wilted about 3-5 minutes. Add salt, pepper, garlic powder, and oregano and mix well.
4. Stir in broth, tomatoes, and beans; bring to a boil.
5. Reduce heat and simmer for 5-10 minutes or until vegetables are cooked to your liking.
Lemon Garlic Shrimp and Vegetables
Ingredients:
4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp, (26-30 per pound), peeled and deveined
1 lemon
2 tablespoons chopped fresh parsley
Preparation:
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, 1/4 teaspoon salt, and squeeze ½ lemon. Cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Squeeze ½ lemon over shrimp and add remaining 1/4 teaspoon salt. Cook, stirring, until the shrimp are pink and just cooked through, about 2 minutes.
3. Stir in vegetables and parsley heat through 1-2 minutes.
taco salad
Ingredients:
1 lb lean ground turkey
2 Tbs chili powder
1 tsp garlic salt
1 tsp cumin
1/2 tsp oregano
1/2 tsp sea salt
3/4 cup water
1/2 yellow onion, diced
1 medium tomato, diced
3 romaine hearts
1 can black olives, sliced
1 avocado
fresh cilantro
1 small jar of salsa
Preparation:
1. Heat a medium skillet over medium-high heat. Add beef or turkey and onion to the pan. Cook for about 10 minutes, or until browned.
2. Add chili powder, garlic salt, cumin, oregano, sea salt, and water, and let simmer for 5 minutes more.
3. Meanwhile, wash lettuce and tear it onto two plates (save some for leftovers).
4. Top with meat, sliced avocado, black olives, tomatoes, cilantro, and salsa.
baked chicken and vegetables
Ingredients:
4 chicken breasts, diced in chunks
1 container white mushrooms sliced
1 red bell pepper cubed
1 yellow bell pepper cubed
1 small head fresh broccoli cut into florets
1 medium onion cubed
2-3 Tbsp olive oil
Sea salt, pepper, and garlic powder
Preparation:
1. Preheat oven to 350 degrees.
2. In an oven-safe baking dish add all ingredients and season with sea salt, pepper, & garlic powder.
3. Coat with olive oil and mix well. Make sure chicken and vegetables are coated with oil.
4. Cover with foil and bake in oven 350 for 25-30 minutes, or until chicken is cooked through. Be sure to remove the foil halfway through to brown chicken.
pomodoro pasta with beans and olives
Ingredients:
4 ounces brown rice penne
1 tbsp. olive oil
1 14oz can cannellini beans, rinsed well
2 cloves garlic, minced
1.2 cups Italian plum tomatoes, diced
1/4 cup kalamata olives pitted and sliced
1/2 cup chopped basil
1/4 tsp. sea salt
Freshly ground pepper to taste
Preparation:
1. Put a large pot of salted water on to boil. Cook pasta according to package. Stir occasionally and cook for about 8-10 minutes. Drain water, rinse pasta to remove excess starch, and set aside. Add a teaspoon of olive oil to avoid sticking.
2. Meanwhile heat a large sauté pan on medium heat. Add olive oil, garlic, and beans to the pan and sauté for 2-3 minutes.
3. Add tomatoes, basil, olives, salt, and pepper. Stir gently to combine and cook for 1-2 minutes until heated through. Serve over pasta.