Cod with Pesto Build and Bake

Cod with Pesto Build and Bake

Cod with Pesto Build and Bake

Cod with Pesto Build and Bake

The star of this dish is the lean, high protein cod. It's nestled on a bed of fresh, flavorful veggies and topped with pesto sauce ticking the flavor profile up even more! It all comes together, from prep to "time to eat", in one hour. This recipe is a perfect addition to your busy weeknight lineup.
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Prep Time 20 minutes
Total Time 1 hour
Servings: 6
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 1 red onion sliced
  • 1 1/2 cups cherry tomatoes halved
  • 2 medium zucchinis halved and sliced into half-moons
  • 1/2 cup pesto store-bought or homemade
  • 1/2 cup fresh basil chopped
  • 3 tablespoons capers drained
  • 2 tablespoons olive oil
  • 2 1/4 pounds cod fillets
  • Salt to taste
  • Black pepper to taste
  • 1 lemon cut into wedges

Method
 

Prep
  1. Preheat oven to 400°F (200°C). Lightly grease a large baking dish or sheet 6, 6-ounce cod fillets
  2. Prep vegetables according to instructions.
Make
  1. In a large bowl, toss zucchini, peppers, red onion, and cherry tomatoes with olive oil, 2 tablespoons of pesto, salt, and pepper. Stir in the capers.
  2. Spread the veggie mixture evenly across the bottom of the prepared baking dish.
  3. Nestle the cod fillets on top of the vegetables and brush the fillets with the remaining pesto.
  4. Bake for about 20 minutes, or until the cod is opaque and flakes easily with a fork, and the vegetables are tender.
  5. Top with fresh basil and serve warm with lemon wedges.

Notes

Nutrition Facts: Calories 337 Total Fat 14g Saturated Fat 2g Cholesterol 94mg
Sodium 365mg Total Carbohydrates 9g Dietary Fiber 2g Total Sugars 5g Protein 43g
Savory Chicken Chickpea Sheet Pan Dinner

Savory Chicken Chickpea Sheet Pan Dinner

Savory Chicken Chickpea Sheet Pan Dinner

Savory Chicken Chickpea Sheet Pan Dinner

Dinner…uncomplicated! This recipe is short on prep and clean up but big on flavor! A sheet pan meal that brings together juicy chicken thighs, smoky spices, tender chickpeas, and roasted veggies for the ultimate easy weeknight win.
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Prep Time 20 minutes
Cook Time 1 hour
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

  • 8 chicken thighs skinless
  • 2 tbs chili powder
  • 2 tsp cumin
  • 1 1/2 cup chickpeas. canned rinsed and drained
  • 4 cloves garlic skin-on
  • 4 roma tomatoes quartered
  • 2 bell peppers cut into medium strips
  • 1/3 cup olive oil
  • 2 Tbs sherry vinegar
  • salt to taste
  • 1/4 cup parsley chopped chopped
  • black pepper to taste

Method
 

Prep
  1. Remove skin from thighs and add to a large bowl. Season with chili powder, cumin, salt, and pepper to taste. Stir to coat chicken evenly with seasoning.
  2. Rinse and drain the chickpeas.
  3. Prepare tomatoes, peppers, and garlic according to directions.
  4. Preheat oven to 375°F.
Make
  1. Add chickpeas, tomatoes, peppers, garlic, olive oil, and vinegar to a large bowl and stir to coat
  2. Place the vegetable mixture on a parchment-lined baking sheet and spread out evenly, then nestle the chicken thighs on top.
  3. Bake for 20 minutes and push the vegetables around to ensure they don’t burn. Return to the oven until the chicken has an internal temperature of 165°F, approximately 20 more minutes.
  4. Remove from the oven and place the chicken on a platter or plates. Remove the skin from the garlic cloves and mash with a fork. Stir the mashed garlic into the vegetables on the sheet, then pour over the chicken.
  5. Garnish with parsley and serve.

Notes

Nutrition Facts: Calories 622 Total Fat 32g Saturated Fat 5g Cholesterol 258mg
Sodium 742mg Total Carbohydrates 24g Dietary Fiber 7g Total Sugars 6g Protein 63g
Slow Cooker Kale, Bean and Sausage Soup

Slow Cooker Kale, Bean and Sausage Soup

Slow Cooker Kale, Bean, and Sausage Soup

Slow Cooker Kale, Bean and Sausage Soup

Nothing says welcome home like a warm meal ready and waiting when you walk in the door. This soup is hearty, cozy and perfect for chilly nights. Filled with juicy chicken sausage, creamy cannellini beans and kale, it simmers low and slow with garlic, tomatoes and herbs for deep, comforting flavor in every spoonful.
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Prep Time 20 minutes
Total Time 3 hours
Servings: 6
Course: Main Course
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 24 oz chicken sausage sliced
  • 3 garlic cloves minced
  • 4 cup kale spines removed and chopped
  • 2 tsp olive oil
  • 24 oz diced tomatoes canned, not drained
  • 3 cup cannellini beans canned, drained and rinsed
  • 1 tsp basil dried
  • 1 tsp oregano
  • 3 cup chicken stock low-sodium
  • 2 bay leaves

Method
 

Prep
  1. Slice chicken sausage on the diagonal.
  2. Mince garlic cloves.
  3. Remove kale spines and chop leaves.
  4. Rinse and drain beans.
Make
  1. Preheat a skillet and add sausage slices, frying until browned on all sides.
  2. Add sausage, beans, tomatoes with juice, garlic, herbs, broth and bay leaves to your slow cooker. Stir to combine.
  3. Cover and set the slow cooker for 3 hours on high or 5 hours on low.
  4. Add chopped kale and stir to combine. Let the stew sit covered until the kale wilts.
  5. Top with parmesan, nutritional yeast or shredded vegan cheese if desired.

Notes

Nutrition Facts: Calories 178 Total Fat 4g Saturated Fat 1g Sodium 218mg
Total Carbohydrates 27g Dietary Fiber 10g Total Sugars 5g Protein 11g
Baked Mustard Lime Chicken

Baked Mustard Lime Chicken

baked mustard lime chicken

Baked Mustard Lime Chicken

If you are looking to spice up your chicken game, this recipe is for you! You can prepare a big batch to use in a variety of ways all week long. You can add it to salads, soups, wraps, stir frys. So many possibilities that level up the flavor of your weeknight dinners all while saving you time, energy and money!
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Prep Time 15 minutes
Total Time 30 minutes
Servings: 4
Course: Main Course
Ingredients Method Notes

Ingredients
  

Ingredients
  • 1 1/2 lb chicken breast skinless and boneless
  • 1/2 cup cilantro fresh, chopped
  • 1/2 cup lime juice
  • 1/4 cup Dijon mustard
  • 1 Tbs olive oil
  • 1 Tbs chili powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Method
 

Prep
  1. Preheat oven to 350°F.
  2. Rinse chicken breasts, pat dry, and pace in a 7 x 11 inch baking dish.
Make
  1. Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor.
  2. Pulse until ingredients are well combined.
  3. Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 6 hours.
  4. Bake at 350°F for 22 minutes uncovered, or until an instant read thermometer reads 165°F.
  5. Serve with extra sauce spooned over top.

Notes

Nutrition Facts: Calorie 286 Total Fat 11g Saturated Fat 2g Cholesterol 136mg Sodium 900mg Total Carbohydrates 7g Dietary Fiber 1g Total Sugars 1g Protein 35g
Vegetable Pumpkin Curry

Vegetable Pumpkin Curry

Vegetable Pumpkin Curry

Vegetable Pumpkin Curry

This one pot meal is filled with simple veggies packing it full of nutrients and flavor. The pumpkin helps create a natural sweetness, the sweet potatoes add a tender texture, and the bell peppers give you a satisfying crunch. Pick a protein to add to this, such as shredded chicken, roasted tofu, or lentils would all work! Lastly, pair it with rice, cauli-rice, or warm naan to round out your meal.
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Ingredients Method Notes

Ingredients
  

Ingredients
  • 1/2 yellow onion chopped
  • 1 sweet potato peeled and diced
  • 1 red bell pepper chopped
  • 1 clove garlic minced
  • 1/2 cup green beans chopped
  • 1 zucchini chopped
  • 1/2 cup fresh cilantro chopped
  • 1 Tbs olive oil
  • 2 Tbs red curry paste
  • 1 1/2 cup pumpkin purée canned
  • 1 1/2 cup coconut milk full-fat
  • 4 cup spinach fresh leaves
  • 1 lime cut into wedges

Method
 

Prep
  1. Chop the onion, sweet potato, garlic, pepper, green beans, zucchini, and cilantro.
Make
  1. Heat olive oil in a large skillet. Add the onion, sweet potato, garlic, and pepper, Sauté for 3-5 minutes or until onion begins to soften. Cover and let steam generate to soften sweet potatoes for 5 minutes.
  2. Add in the green beans and zucchini. Continue to sauté until zucchini begins to soften.
  3. Stir in the curry paste, pumpkin, and coconut milk and bring to a gentle simmer. Cook for 3 minutes.
  4. Add the spinach, salt, and pepper, and cook another 3-5 minutes or until spinach is wilted.
  5. Serve over cauliflower rice and top with a squeeze of fresh lime juice and chopped cilantro.

Notes

Nutrition Facts: Calories 303 Total Fat 22g Saturated Fat 17g Sodium 64mg
Total Carbohydrates 27g Dietary Fiber 8g Total Sugars 8g Protein 6g
Shredded Chicken Vegetable Stew

Shredded Chicken Vegetable Stew

Shredded Chicken Vegetable Stew

Shredded Chicken Vegetable Stew

Ready for a cozy meal that is packed with nutritients and flavor? This stew is loaded with tender chicken, white beans, carrots, spinach, with a rich tomato base seasoned with garlic and herbs. The best part is it's a one pot meal. Perfect for those evenings you need something warm and nourishing with minimal clean up required!
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Prep Time 20 minutes
Total Time 30 minutes
Servings: 6
Course: Main Course
Cuisine: American
Ingredients Method Notes

Ingredients
  

Ingredients
  • 1 lb chicken breast cooked and shredded
  • 2 Tbs olive oil
  • 1 small white onion diced
  • 3 carrots peeled and diced
  • 4 cloves garlic minced
  • 1 28 oz. can crushed tomatoes
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 1 15 oz. can cannellini beans, drained and rinsed
  • 2 cup spinach
  • salt to taste
  • pepper to taste

Method
 

Prep
  1. Dice onions. Peel and chop carrots. Mince garlic.
  2. Drain and rinse cannellini beans.
Make
  1. Place the chicken breasts in the bottom of a large pot, then season them lightly with salt and pepper. Cover the chicken with 1 inch of water. Place the pot on the stove and bring water to a boil. Once the pot on the stove is boiling, reduce the heat and let simmer until the chicken reaches an internal temperature of 165°F on an instant-read thermometer or is no longer pink in the center, about 8 to 16 minutes. Remove the chicken from the water and let rest until cool enough to handle and shred.
  2. In a large pot, heat oil over medium-high heat. Sauté onions, carrots, and garlic until tender.
  3. Add crushed tomatoes, vegetable broth, dried basil, oregano, and parsley. Let sauce come to a simmer and simmer for 5 minutes.
  4. Stir in cannellini beans, spinach, and shredded chicken. Cook until spinach has wilted and chicken has warmed through.
  5. Garnish with fresh basil and parmesan cheese (if using).

Notes

Nutrition Facts Calories 269 Total Fat 7g Saturated Fat 1g Trans Fat 0g Cholesterol 45mg Sodium 636mg
Total Carbohydrates 28g Dietary Fiber 8g Total Sugars 10g Protein 25g