Healthy Dinner Recipes To Keep You Focused!

It is halfway through January and it is time to check in on those Revolution Resolutions! To keep you focused and on the right track, we are sharing 5 Healthy Dinner Recipes that will fill you up without ruining your day. Bonus: Each recipe makes enough for two so either awesome leftovers or share with your honey!

Shakshuka

Ingredients 1 tbsp. extra-virgin olive oil 1/2 yellow onion, finely chopped 1 large garlic clove, minced 1/2 bell pepper (red or yellow), diced 1/2 tsp. paprika 1/4 tsp. cumin pinch of cayenne 1 cup fresh spinach 1 14 oz. can whole plum tomatoes 3 large eggs 1 handful fresh parsley leaves and tender stems a few leaves fresh basil or 1 tbsp. dried basil salt and freshly ground black pepper, to taste Heat the oil in a medium-sized skillet over medium heat. Add the onion and garlic, stirring occasionally, being careful not to let it burn. When it's soft and golden brown, add the bell pepper, paprika, cumin, and cayenne and cook for another couple of minutes. While the veggies are cooking, place the spinach and tomatoes in a food processor or blender and mix until it is the consistency of a finely chopped tomato sauce. Pour the sauce into the skillet and let cook, covered, for 15-25 minutes, or until thickened slightly. As it cooks, the mixture should be heavily simmering, but not boiling. Taste the sauce—if you want more of a kick, add more cayenne. Using a wooden spoon, make three small divots in the sauce and carefully crack the eggs into them. Cover the skillet with a lid and cook for 5 more minutes or until the egg whites have set. Don't walk away— as soon as the egg whites are set, remove the pan from the heat. It is easy to overcook the eggs, and you want the yolk to remain runny.  Sprinkle the pan with fresh basil, parsley, and salt and black pepper to taste. Serve with multigrain bread or fresh pita. Enjoy! Recipe adapted from Green Kitchen Stories

Ingredients

1 tbsp. extra-virgin olive oil

1/2 yellow onion, finely chopped

1 large garlic clove, minced

1/2 bell pepper (red or yellow), diced

1/2 tsp. paprika

1/4 tsp. cumin

pinch of cayenne

1 cup fresh spinach

1 14 oz. can whole plum tomatoes

3 large eggs

1 handful fresh parsley leaves and tender stems

a few leaves fresh basil or 1 tbsp. dried basil

salt and freshly ground black pepper, to taste

Heat the oil in a medium-sized skillet over medium heat. Add the onion and garlic, stirring occasionally, being careful not to let it burn. When it's soft and golden brown, add the bell pepper, paprika, cumin, and cayenne and cook for another couple of minutes.

While the veggies are cooking, place the spinach and tomatoes in a food processor or blender and mix until it is the consistency of a finely chopped tomato sauce. Pour the sauce into the skillet and let cook, covered, for 15-25 minutes, or until thickened slightly. As it cooks, the mixture should be heavily simmering, but not boiling. Taste the sauce—if you want more of a kick, add more cayenne.

Using a wooden spoon, make three small divots in the sauce and carefully crack the eggs into them. Cover the skillet with a lid and cook for 5 more minutes or until the egg whites have set. Don't walk away— as soon as the egg whites are set, remove the pan from the heat. It is easy to overcook the eggs, and you want the yolk to remain runny. 

Sprinkle the pan with fresh basil, parsley, and salt and black pepper to taste. Serve with multigrain bread or fresh pita. Enjoy!

Recipe adapted from Green Kitchen Stories

Quick & Easy Beef & Broccoli 

INGREDIENTS: 2/3 cup reduced sodium soy sauce 1/2 cup chicken stock 1/4 cup honey 2 tablespoons rice wine vinegar 2 tablespoons brown sugar, packed 3 cloves garlic, minced 1 tablespoon sesame oil 1 tablespoon cornstarch 1 teaspoon Sriracha, or more, to taste 1 teaspoon ground ginger 1/4 teaspoon red pepper flakes 1 tablespoon olive oil 1 pound flank steak, thinly sliced across the grain 1 head broccoli, cut into florets DIRECTIONS: In a medium bowl, whisk together soy sauce, chicken stock, honey, vinegar, brown sugar, garlic, sesame oil, cornstarch, Sriracha, ginger, red pepper flakes and 1/4 cup water; set aside. Heat olive oil in a large skillet over medium high heat. Add steak and cook, flipping once, until browned, about 3-4 minutes. Stir in broccoli and soy sauce mixture until tender and slightly thickened, about 3-4 minutes. Serve immediately. Adapted from Oh, Sweet Basil.

INGREDIENTS:

2/3 cup reduced sodium soy sauce

1/2 cup chicken stock

1/4 cup honey

2 tablespoons rice wine vinegar

2 tablespoons brown sugar, packed

3 cloves garlic, minced

1 tablespoon sesame oil

1 tablespoon cornstarch

1 teaspoon Sriracha, or more, to taste

1 teaspoon ground ginger

1/4 teaspoon red pepper flakes

1 tablespoon olive oil

1 pound flank steak, thinly sliced across the grain

1 head broccoli, cut into florets

DIRECTIONS:

In a medium bowl, whisk together soy sauce, chicken stock, honey, vinegar, brown sugar, garlic, sesame oil, cornstarch, Sriracha, ginger, red pepper flakes and 1/4 cup water; set aside.

Heat olive oil in a large skillet over medium high heat. Add steak and cook, flipping once, until browned, about 3-4 minutes.

Stir in broccoli and soy sauce mixture until tender and slightly thickened, about 3-4 minutes.

Serve immediately.

Adapted from Oh, Sweet Basil.

Mediterranean Baked Sweet Potato 

Ingredients 4 medium sweet potatoes* (~140 g each) 1 15-ounce (425 g) can chickpeas, rinsed and drained 1/2 Tbsp olive oil 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika optional: Pinch of sea salt or lemon juice GARLIC HERB SAUCE 1/4 cup (60 g) hummus (or tahini) juice of 1/2 lemon (~1 Tbsp) 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh) 3 cloves garlic, minced (1 1/2 Tbsp or 9 g) Water or unsweetened almond milk to thin optional: Sea salt to taste (I didn’t need any) TOPPINGS optional 1/4 cup (45 g) cherry tomatoes, diced 1/4 cup (15 g) chopped parsley, minced 2 Tbsp (30 ml) lemon juice Chili garlic sauce Instructions Preheat oven to 400 degrees and line a large baking sheet with foil. Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour). Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size). While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else. NOTE: If you don’t have hummus, tahini (which you can DIY!) will make a great base substitution for the sauce - just adjust the seasonings to accommodate the lack of flavor tahini provides. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate. Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately. Additional side ideas might include Hummus, Pita Chips, Baba Ganoush, or Persian Eggplant Dip. Enjoy!

Ingredients

4 medium sweet potatoes* (~140 g each)

1 15-ounce (425 g) can chickpeas, rinsed and drained

1/2 Tbsp olive oil

1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika

optional: Pinch of sea salt or lemon juice

GARLIC HERB SAUCE

1/4 cup (60 g) hummus (or tahini)

juice of 1/2 lemon (~1 Tbsp)

3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh)

3 cloves garlic, minced (1 1/2 Tbsp or 9 g)

Water or unsweetened almond milk to thin

optional: Sea salt to taste (I didn’t need any)

TOPPINGS optional

1/4 cup (45 g) cherry tomatoes, diced

1/4 cup (15 g) chopped parsley, minced

2 Tbsp (30 ml) lemon juice

Chili garlic sauce

Instructions

Preheat oven to 400 degrees and line a large baking sheet with foil.

Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour).

Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet.

Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size).

While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else.

NOTE: If you don’t have hummus, tahini (which you can DIY!) will make a great base substitution for the sauce - just adjust the seasonings to accommodate the lack of flavor tahini provides.

Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate.

Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven.

For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately.

Additional side ideas might include Hummus, Pita Chips, Baba Ganoush, or Persian Eggplant Dip. Enjoy!

Broccoli Rabe Peanut Soba Noodles

INGREDIENTS Soba and broccoli rabe 6 ounces soba noodles or whole grain spaghetti 1 pound broccoli rabe 2 tablespoons extra-virgin olive oil Salt Peanut sauce ½ cup creamy peanut butter ¼ cup reduced sodium tamari or reduced-sodium soy sauce 3 tablespoons rice vinegar 3 tablespoons water 2 tablespoons honey or agave nectar 1 teaspoon grated fresh ginger 2 cloves garlic, pressed or minced ¼ teaspoon red pepper flakes, plus more for sprinkling Garnishes Small handful chopped fresh cilantro 1 small lime wedge ½ teaspoon sesame seeds INSTRUCTIONS Prepare the broccoli rabe by rinsing it well and patting it dry. Slice off the tough lower ends of the stems and discard. Slice off any remaining stems that are over ¼-inch in diameter and discard those as well, since they will be too fibrous even after cooking. Next, prepare the peanut sauce. In a 2-cup liquid measuring cup, whisk together the ingredients until well blended. Set aside. Bring a large pot of salted water to boil. Meanwhile, warm 2 tablespoons olive oil in a large skillet over medium heat. Add the broccoli rabe and season with a dash of salt and a small pinch of red pepper flakes. Toss to combine and continue cooking, stirring occasionally, until the leaves have wilted and the stems are easily pierced by a fork, about 8 minutes. Remove from heat. Once the water is boiling, add the soba noodles and cook just until al dente, about 5 minutes. Drain the noodles, then return them to the pot, add the broccoli rabe and toss with peanut sauce (you might not quite need all of it) until blended. Transfer to a serving bowl or individual bowls and top with a sprinkle of chopped cilantro, a small squeeze of lime juice, a sprinkle of sesame seeds and red pepper flakes, if you’d like some extra heat.

INGREDIENTS

Soba and broccoli rabe

6 ounces soba noodles or whole grain spaghetti

1 pound broccoli rabe

2 tablespoons extra-virgin olive oil

Salt

Peanut sauce

½ cup creamy peanut butter

¼ cup reduced sodium tamari or reduced-sodium soy sauce

3 tablespoons rice vinegar

3 tablespoons water

2 tablespoons honey or agave nectar

1 teaspoon grated fresh ginger

2 cloves garlic, pressed or minced

¼ teaspoon red pepper flakes, plus more for sprinkling

Garnishes

Small handful chopped fresh cilantro

1 small lime wedge

½ teaspoon sesame seeds

INSTRUCTIONS

Prepare the broccoli rabe by rinsing it well and patting it dry. Slice off the tough lower ends of the stems and discard. Slice off any remaining stems that are over ¼-inch in diameter and discard those as well, since they will be too fibrous even after cooking.

Next, prepare the peanut sauce. In a 2-cup liquid measuring cup, whisk together the ingredients until well blended. Set aside.

Bring a large pot of salted water to boil. Meanwhile, warm 2 tablespoons olive oil in a large skillet over medium heat. Add the broccoli rabe and season with a dash of salt and a small pinch of red pepper flakes. Toss to combine and continue cooking, stirring occasionally, until the leaves have wilted and the stems are easily pierced by a fork, about 8 minutes. Remove from heat.

Once the water is boiling, add the soba noodles and cook just until al dente, about 5 minutes. Drain the noodles, then return them to the pot, add the broccoli rabe and toss with peanut sauce (you might not quite need all of it) until blended.

Transfer to a serving bowl or individual bowls and top with a sprinkle of chopped cilantro, a small squeeze of lime juice, a sprinkle of sesame seeds and red pepper flakes, if you’d like some extra heat.

Italian Chicken & Veggie Foil Packet

Ingredients 2 small (or 1 large) chicken breasts cut into 1 inch cubes 1 cup broccoli florets 1 cup bell peppers, sliced or chopped (colors of choice) 1 small zucchini, sliced ½ cup tomatoes sliced into large chunks (or grape tomatoes) ½ cup onion, sliced or chopped 1 tablespoon olive oil 1 tablespoon italian seasoning *(see note) 1 teaspoon garlic powder or fresh minced garlic 1 teaspoon paprika (optional) salt and pepper to taste Instructions Pre-heat oven to 400F.   In a large bowl combine or ziplock bag, combine all the ingredients and mix until fully combined.    Cut and lay out 2 12x12 inch (app.) squares of aluminum foil on a sheet pan. Place half the mixture on each foil and gently fold the foil around ingredients to form a tight seal.    Bake for 20 minutes or until chicken is cooked through. Serve with a side of rice or noodles.

Ingredients

2 small (or 1 large) chicken breasts cut into 1 inch cubes

1 cup broccoli florets

1 cup bell peppers, sliced or chopped (colors of choice)

1 small zucchini, sliced

½ cup tomatoes sliced into large chunks (or grape tomatoes)

½ cup onion, sliced or chopped

1 tablespoon olive oil

1 tablespoon italian seasoning *(see note)

1 teaspoon garlic powder or fresh minced garlic

1 teaspoon paprika (optional)

salt and pepper to taste

Instructions

Pre-heat oven to 400F.
 

In a large bowl combine or ziplock bag, combine all the ingredients and mix until fully combined. 
 

Cut and lay out 2 12x12 inch (app.) squares of aluminum foil on a sheet pan. Place half the mixture on each foil and gently fold the foil around ingredients to form a tight seal. 
 

Bake for 20 minutes or until chicken is cooked through. Serve with a side of rice or noodles.

Keep it strong and healthy team! You only have on body so take care of it - & as always we will see you in the saddle!