Adina's Healthy Meals Recipe Book

Adina's Healthy Recipies Book

  1. Mexican chicken bowl
  2. Baked Parmesan Dijon Crusted Chicken
  3. Skinny italian chicken roll-ups
  4. Healthy moroccan chicken tagine
  5. Shrimp and Vegetable Stir Fry with Lemon and Garlic - Calories: 421
  6. Orange Chicken with Asparagus - Calroies:
  7. Healthy Slow Cooker Chicken Tikka Masala - Calories: 278
  8. Thai Peanut Chicken Salad - Calories: 346
  9. Ground Turkey Sweet Potato Skillet - Calories: 282
  10. Moroccan Greek Yogurt Chicken Salad - Calories: 255
  11. Healthy Chicken Fajita Meal Prep Bowl – Calories: 592
  12. Healthy Shrimp – Calories: 345
  13. Teriyaki chicken meatballs – Calories: 513
  14. Super Easy Beef Stir Fry – Calories: 408
  15. Chicken Buddha Bowl Meal Prep – Calories: 348
  16. Asian Peanut Butter Sesame Chicken - Calories: 489
  17. Honey-Spiced Salmon with Quinoa - Calories: 465
  18. Jalapeno Sliders With Sweet Potato Bun - Calories: 483
  19. Beef Patties-Sweet Corn Rice and Sautéed Veggies - Calories: 297
  20. Chicken Pad Thai
  21. Burger Bowl - Calories: XX
  22. Ginger garlic air fryer salmon - Calories: (calculate when making))
  23. Mediterranean Chicken Dinner - Calories: 352
  24. Spicy chicken with sauerkraut and bulgur - Calories: 374
  25. Healthy Shredded Chicken Bowls - Calories: 318
  26. Baked Halibut with Brussels Sprouts & Quinoa - Calories: 406
  27. Salt & Vinegar Sheet-Pan Chicken & Brussels Sprouts - Calories: 387
  28. Honey-Garlic Chicken Thighs with Carrots & Broccoli - Calories: 475
  29. Shrimp Cauliflower Fried Rice - Calories: 309
  30. Shrimp & Broccoli Stir-Fry - Calories: 455

Mexican chicken bowl

Yield: 4

Per Serving: calories; fat; carbohydrates; Protein:.

Notes: Calculate nutrition when making

Ingredients:

  • Chicken breast (marinated for fajitas)
  • Red bell pepper sauted (no oil)
  • Onions sauted (no oil)
  • Cauliflower rice sauted
  • Garlic
  • Cilantro
  • Corn (from can)
  • Beans (from can)
  • Lime wedges (put in container for later use)
  • Avocado
  • Cherry tomatoes
  • Taco sauce

Instructions:

  • Saute bell peppers and onions.
  • Saute caulifrlowe rice with corn and beans. Add a bit of lime juice and cilantro.
  • Add a layer in each container of rice, peppers and onions.
  • Stir fry the chicken (not too long) and add to containers.
  • Top with avocado slices, cilantro, cherry tomatoes, and taco sauce.

Source: My own recipe

Baked Parmesan Dijon Crusted Chicken

Yield: 5

Per Serving: 286 calories; 14g fat; 12g carbohydrates; 24g Protein:.

Ingredients:

  • 4 chicken breasts
  • 1 cup panko crumbs
  • 1/2 cup shredded parmesan cheese
  • 1/3 cup dijon mustard plus 2 tablespoons for brushing on chicken
  • 1 tablespoon melted butter (replace with olive oil)
  • 1/4 teaspoon salt

Instructions:

  • Preheat oven to 400 degrees.
  • Line baking sheet with foil or parchment for easy clean up.
  • Place chicken breasts on prepared baking sheet.
  • Brush chicken with 2 tablespoons dijon mustard
  • In a medium bowl, combine panko, parmesan, 1/3 cup dijon mustard, melted butter and salt. Stir with fork until crumbly.
  • Lightly press crumb mixture on top of chicken breasts.
  • Bake for 22-25 minutes or until chicken breasts are cooked through.
  • Let cool about 5 minutes before slicing.

Source: laughingspatula.com

Skinny italian chicken roll-ups

Yield: 6

Per Serving: 258 calories; 13g fat; 7g carbohydrates; 28g Protein:.

Notes: Might have to adjust the cheese to reduce calories. Also, might pair well with lemon-garlic green beans. .

Ingredients:

  • 3 boneless chicken breasts
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 3/4 tsp garlic powder
  • 1 tsp dried basil, divided
  • 1 tsp dried oregano, divided
  • 1/4 tsp crushed red pepper flakes
  • 8 oz. can tomatoe sauce
  • 1 14.5 oz. can fire roasted crushed tomatoes
  • 3/4 cup shaved parmesan
  • 3/4 cup dices roasted red peppers (jarred)
  • 1 cup shredded italian cheese
  • 1 tbsp chopped fresh parsley

Instructions:

  • Heat the oven to 375 degrees
  • Slice the chicken breasts in hlaf lenth-wise, making 6 thin cutlets
  • Mix salt, pepper, 1/4 tsp garlic powder, 1/2 tsp basil, 1/2 tsp oregano, and crushed pepper flakes
  • Season all sides of the chicken with the seasoning mixture
  • In a small bowl, mix tomatoe sauce with 1/2 tsp garlic powder, 1/2 tsp basil, and 1/2 tsp oregano. Pour into bottom of 7 x 10 casserole dish sprayed with cooking oil.
  • Assemble the chicken roll-ups by topping each with 1 tbsp shaved parmesan and 1 tbsp diced roasted red peppers. Roll up from large end first and place seam side down on the tomatoe sauce
  • Pour crushed tomatoes on top of all chicken roll ups
  • Cover with foil and bake for 30 minutes. Uncover and top with shredded italian cheese and bake for 10 more minutes. Let rest for about 10 minutes
  • Top with chopped parsley and serve.

Source: www.diaryofarecipecollector.com

Healthy moroccan chicken tagine

Yield: 4

Per Serving: calories; fat; carbohydrates; Protein:.

Ingredients:

  • 1 lb chicken breast (2 – 3 medium), cut length-wise into tenders
  • 1.5 tsp ground cumin
  • 1 tsp ground ginger
  • 1/2 tsp turmeric
  • 1/4 teaspoon ground cinnamon
  • 1 tsp salt, more to taste
  • 1 tsp black pepper, more to taste
  • 1 Tbps olive oil
  • 1 medium yellow onion, halved and cut into 1/4-inch-thick slices
  • 3 medium carrots, thinly sliced
  • 3 medium Roma tomatoes, cut into bite-sized pieces
  • 10 pitted castelvetrano olives
  • 3 – 4 garlic cloves, minced
  • 1 lemon, juiced
  • 1 cup chicken broth
  • 1/4 cup fresh cilantro, roughly chopped

Instructions:

  • Place chicken tenders onto paper towels and pat dry. Generously season with salt and pepper.
  • Combine the spices in a small bowl and set aside. Prepare couscous according to package.
  • Place large deep saute pan on stovetop and heat 1 Tbsp of olive oil to medium. Add chicken tenders to the pan and cook for 2 – 3 minutes per side. Remove tenders from the pan using tongs and place on a clean plate to the side while you prepare the vegetables.
  • In the same pan, on medium heat, add sliced onion and carrot coins. Cook for 5 minutes until onion is lightly browned and transparent.
  • Add in diced Roma tomatoes, olives, minced garlic, lemon juice, and all the spices. Stir together and cook for additional 5 minutes.
  • Add chicken tenders back to the pan, stir, and cover with the vegetables. Add in chicken broth and stir in fresh cilantro. Bring to a simmer and cook for an additional 6 – 8 minutes.
  • Garnish with more fresh cilantro and slivered almonds, if you like. Serve over couscous or any grain!

Source: https://healthfulblondie.com

Shrimp and Vegetable Stir Fry with Lemon and Garlic - Calories: 421

Yield: 4

Per Serving: 421 calories; fat 9g; carbohydrates 62g; Protein: 25g.

Notes: Calories based on adding 1 cup steamed rice to each serving. .

Ingredients:

  • 1 pound raw shrimp, (20-30 per pound), peeled and deveined
  • ½ teaspoon kosher salt, divided
  • ½ teaspoon coarse ground black pepper, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • ¾ cup reduced-sodium chicken broth
  • 1 tablespoon lemon juice
  • 1 tablespoon cornstarch
  • 1 large red bell pepper, diced
  • 1/2 cup diced onion (about 1 small onion)
  • 1 pound asparagus, trimmed and cut into 2-inch pieces
  • 1 zucchini (8 oz.), cut into 1/2-inch pieces (about 2 cups)
  • 1 teaspoon freshly grated lemon zest
  • 3 cloves garlic, minced
  • 2 tablespoons chopped fresh parsley
  • Steamed rice and lemon wedges, for serving

Instructions:

  • Pat the shrimp dry with paper towels and season with ¼ teaspoon salt and ¼ teaspoon pepper.
  • In a small bowl, whisk broth, lemon juice, and cornstarch until smooth and set aside.
  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add shrimp, and cook for 1-2 minutes per side or until shrimp is pink and cooked through. Remove to a plate.
  • If needed, add another 1 tablespoon oil to the pan. Add onion, bell pepper, asparagus, zucchini, lemon zest, garlic, and season with remaining salt and pepper; cook, stirring occasionally, until just beginning to soften, 5-6 minutes.
  • Whisk chicken broth mixture one more time, and add to vegetables. Cook, stirring, until the sauce has thickened slightly. Add shrimp and parsley, stir to combine, and remove from the heat.
  • Serve with steamed rice and lemon wedges.

Source: www.rachelcooks.com

Orange Chicken with Asparagus - Calroies:

Yield: 3 Servings

Per Serving: xx calories; fat xxg; carbohydrates xxg.

Ingredients:

  • 2 medium chicken breasts, sliced into 1/2 inch strips
  • 2 cups chopped asparagus
  • 1 orange, juiced and zested
  • 1 clove garlic, minced
  • 1/4 tsp red pepper flakes
  • 1 tbsp sesame oil
  • 1 tsp reduced sodium soy sauce
  • 1 tsp honey
  • 1 tsp sesame seeds

Instructions:

  • Heat sesame oil in large skillet over medium heat. Add chicken, garlic and red pepper flakes and saute for about 5 minutes.
  • Add asparagus and cook for 3 more minutes.
  • In a small bowl, whisk together soy sauce, honey, sesame seeds and the orange juice and zest. Add to skillet and cook for 1 minute.
  • Optional: Serve over brown rice

Source: www.peanutbutterandfitness.com

Healthy Slow Cooker Chicken Tikka Masala - Calories: 278

Yield: 4

Per Serving: 278 calories; fat 9.2g; carbohydrates 22.2g.

Ingredients:

  • 1/2 tablespoon olive oil
  • 1 white or yellow onion, chopped
  • 1 jalapeño, seeds removed and finely diced
  • 3 cloves garlic, minced
  • 1 (28 ounce) can crushed tomatoes or tomato puree (do not use tomato sauce)
  • 1 tablespoon fresh grated ginger
  • 1/2 lemon, juiced (about 1-2 tablespoons fresh lemon juice)
  • 1 tablespoon garam masala
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon curry powder
  • Freshly ground black pepper
  • 1/4 teaspoon salt
  • 1 1/2 pounds boneless skinless chicken breasts
  • 1 cup light coconut milk (from the can)
  • Additional salt, to taste
  • Optional for garnish: greek yogurt & cilantro

Instructions:

  • Heat olive oil in a large skillet over medium heat. Add in onion, jalapeno and garlic; saute for about 5 minutes or until onions are slightly golden and translucent. Transfer to a large slow cooker.
  • Next add in tomato puree, ginger, lemon juice, garam masala, paprika, cayenne pepper, turmeric, and curry powder to the slow cooker; stir to combine
  • Add chicken breasts and spoon sauce over the chicken to make sure they are covered. Cover and cook on low for 6-7 hours or on high for 2-3 hours.
  • Once cooked, remove chicken with a slotted spoon and transfer to a cutting board. Shred the chicken with two forks, then transfer back to the slow cooker.
  • Stir in coconut milk and allow to cook on high UNCOVERED for 15-20 more minutes to help thicken the sauce. Taste and adjust seasonings as necessary, including adding more salt, if desired.
  • Serve with brown rice, pita bread/naan or enjoy as is. Garnish with plain greek yogurt and chopped cilantro. Store any leftovers in the fridge for up to 4 days.

Source: www.ambitiouskitchen.com

Thai Peanut Chicken Salad - Calories: 346

Yield: 4

Per Serving: 346 calories; fat 19g; carbohydrates 15g.

Ingredients:

  • 1 lb chicken breast or tenders, cut into a dice
  • 2 tbsp sesame oil, divided
  • 2 tbsp rice vinegar, divided
  • 2 tsp creamy peanut butter
  • 3 tsp soy sauce, divided
  • 1 tbsp honey, divided
  • 1 tsp kosher salt, divided
  • 1 large garlic clove, minced
  • 1 cup shredded carrots
  • 1 cup sliced red bell pepper
  • 1 cup roughly chopped snow peas
  • 2 cups shredded cabbage mix
  • 1 head romaine lettuce, chopped
  • 1/2 cup slivered almonds
  • 1/2 cup wonton strips
  • 1/4 cup chopped cilantro

Instructions:

  • Season chicken with 3/4 teaspoon salt on all sides. Season with a little bit of black pepper.
  • Heat a medium wok or non-stick skillet to a medium-high heat. Add 2 teaspoons of sesame oil. Once the oil is hot, add the chicken. Cook the chicken until golden brown and crisp, on all sides. About 4-5 minutes.
  • While the chicken cooks, whisk 2 teaspoons rice vinegar, 2 teaspoons peanut butter, 2 teaspoons soy sauce, and 2 teaspoons honey in a small bowl.
  • When the chicken is done cooking, turn the heat down to medium-low and add the sauce. Toss until coated. Cook another 1-2 minutes. Remove from the heat.
  • Whisk together remaining rice vinegar, soy sauce, honey, and garlic together in the same bowl you made the peanut sauce in. Slowly whisk in remaining sesame oil. Season with plenty of salt and pepper.
  • Add carrots, bell peppers, snow peas, cabbage, romaine, half of the almonds, half of the wonton strips and all of the cilantro. Add the dressing. Toss to combine. Season with a little bit of salt and pepper.
  • Top with remaining almonds, wonton strips, and chicken. (You can also just toss everything together to evenly distribute the chicken.)

Source: www.cookingforkeeps.com

Ground Turkey Sweet Potato Skillet - Calories: 282

Yield: 4, Cook Time: 25 minutes, Total Time: 30 minutes, Calories: 282kcal | Carbohydrates: 12g | Protein: 31g | Fat: 12g .

  • Ingredients:

    • 2 Tbsp cooking oil
    • 1 lb ground turkey
    • 2 cups sweet potato - peeled and cut into cubes
    • 3 garlic cloves - minced
    • ½ cup yellow onion - diced
    • 1 tsp onion powder
    • 1 tsp garlic powder
    • ½ tsp chili powder
    • ½ tsp paprika
    • ½ tsp salt
    • ¼ tsp ground pepper
    • 1 cup shredded mozzarella cheese - optional

  • Instructions:

    • In a frying pan over medium heat, add the cooking oil. Add in ground turkey and break up into small pieces with a spatula. Add the chopped sweet potatoes and cook until ground turkey is no longer pink (about 2-3 minutes).
    • Next, add the minced garlic, chopped onion and all spices. Cook another 10 minutes or until sweet potato is tender when poked with a fork. Stir the mixture occasionally during this process.
    • Sprinkle the top with mozzarella cheese. Dish on to plates and serve.

Moroccan Greek Yogurt Chicken Salad - Calories: 255

Yield: 4, Cook Time: 15 minutes, Total Time: 15 minutes, Calories: 255kcal | Carbohydrates: 17.2g | Protein: 21.8g | Fat: 12.2g .

  • Ingredients:
    • 2 cups (12 ounces) diced cooked chicken breast (feel free to use rotisserie or shredded chicken)
    • ½ cup whole milk greek yogurt (or 2% or nonfat)
    • 1 tablespoon tahini (optional, but I love the addition of it!)
    • 1 teaspoon dijon mustard
    • ½ teaspoon ground turmeric
    • ½ teaspoon cinnamon
    • ½ teaspoon cumin
    • 1/4 teaspoon salt, plus more to taste
    • Optional if you like it a little spicy: 1/8 teaspoon cayenne pepper
    • Lots of freshly ground black pepper

  • Add-ins:

    • ½ cup dried cherries (or sub cranberries)
    • ⅓ cup diced green onion
    • 2 tablespoons fresh cilantro, chopped
    • 2 tablespoons fresh parsley, chopped
    • ⅓ cup chopped toasted pecans (or sub toasted sliced almonds)

  • Instructions:

    • In a large bowl, add yogurt, tahini, dijon mustard, turmeric, cinnamon, cumin, salt and pepper. Mix until smooth.
    • Fold in the diced chicken breast, tart cherries, green onion, parsley, cilantro and chopped pecans. Taste and adjust seasonings, adding more salt and pepper, if necessary. Serve as is, or in lettuce cups or on a sandwich or bun!

Healthy Chicken Fajita Meal Prep Bowl – Calories: 592

Yield: 2, Prep time: 10 minutes, Cook time: 20 minutes, Total time: 30 minutes;
Per Serving: Calories: 592; Fats: 32g; Protein: 59g; Carbs: 23g; Fiber: 6g .

It wasn't great. Seems to trigger heartburn..

  • Ingredients:

    • 4 skinless chicken thighs
    • 2 tsp lemon juice
    • 1 red bell pepper
    • 1 yellow bell pepper
    • 1 green bell pepper
    • 1 large onion
    • 2 tbsp olive oil
    • 2 cloves of garlic, crushed
    • 4 cups Brussel sprouts, fresh or frozen

  • Seasoning:

    • 2 tsp chilli powder
    • 1 tsp paprika
    • 1/2 tsp cumin powder • black pepper and salt

  • Instructions:

    • Mix chili powder, red pepper, cumin, a dash black pepper, and salt, and set aside.
    • Cut chicken thighs into thin strips. Then, add half of the seasoning, garlic, lemon juice and a dash of salt to them.
    • Heat olive oil in a pan and add chicken strips. Cook for 10 minutes or until fully cooked.
    • Now, remove the chicken, add sliced onions and bell peppers, and the rest of the seasoning. Stir fry for 5-minutes.
    • Meanwhile, preheat oven to 390 degrees F (200 degrees C).
    • Place Brussel sprouts in a single layer on the baking sheet, spray with olive oil, season with salt and black pepper.
    • Bake for 20 minutes.

Source: https://allnutritious.com/chicken-fajita-meal-prep-bowl/

Healthy Shrimp – Calories: 345

Yield: 4, Prep Time 10 mins; Cook Time 30 mins, Total Time 40 mins
Per Serving: Calories: 345, Fats: 6g, Protein: 29g, Carbs: 27g, Fiber: 4g, Sugar: 2g .

Ingredients:

  • For The Honey Garlic Shrimp

    • 2 tbsp low sodium soy sauce
    • 1 tsp raw honey
    • 3 cloves garlic, minced
    • 1 tsp fresh ginger, minced
    • 1/2 tsp crushed red pepper flakes
    • 1 tsp rice vinegar
    • 1 lb large shrimp, peeled & deveined
    • 1/2 tsp olive oil

  • For the Lemon Sugar Snap Peas:

    • 1 tbsp olive oil
    • 1 lb fresh sugar snap peas
    • 1 tsp lemon zest freshly grated
    • 1/2 tsp sea salt
    • 1/4 tsp ground black pepper

  • For the Instant Pot Brown Rice:

    • 2 cups brown rice, uncooked
    • 2 1/2 cups water

  • Instructions:

  • We’re going to start with our brown rice since that takes the longest to prepare. You can always steam rice in a covered pot on the stove, but I like using my Instant Pot to make rice because I can get it started and then just forget about it.
  • To make the rice, add your uncooked brown rice to the Instant Pot. Pour in water, and stir to combine. Then, seal the lid and select the RICE option on high pressure.
  • The Instant Pot is going to start its magic and will eventually seal itself once it builds up enough pressure. When it?s done, carefully remove the lid and fluff the brown rice with a fork. Then, allow the rice to cool.
  • Alternatively, you can add the rice to a deep pot and heat to a simmer over medium heat. Then, cook for 25-30 minutes, or until rice fully absorbs the water.
  • While rice is cooking, we can prep our honey garlic meal prep shrimp and our lemon snap peas.
  • To make the shrimp, start by making the sauce. So add raw honey, low sodium soy sauce, minced garlic, minced fresh ginger, crushed red pepper flakes, and rice vinegar to a mixing bowl and whisk until combined. Then set this sauce aside for a sec.
  • Heat some olive oil in a large skillet over medium-high heat.
  • Place shrimp in the skillet. Cook the shrimp until pink on both sides, about 2-3 minutes.
  • Pour in the sauce and cook until the shrimp is fully cooked and the sauce is heated through, about 2-3 minutes. Then, set this aside to cool.
  • To make the lemon snap peas, heat olive oil in a skillet over medium-high heat.
  • Add the fresh sugar snap peas and toss to coat. Cook snap peas over medium-high heat for 2 minutes, stirring frequently.
  • Add the lemon zest, sea salt, and ground black pepper, and cook an additional 3-5 minutes, until the snap peas begin to puff up and are crisp, yet tender.
  • Divide the steamed rice into 4 equal portions in your meal prep containers. Add the lemon snap peas to the opposite side of the containers. Then, top the rice with our honey garlic shrimp and the rest of the sauce. Seal the lids tightly and store this meal prepped shrimp in fridge for up to 4 days

Source: https://www.asweetpeachef.com/shrimp-meal-prep/

Teriyaki chicken meatballs – Calories: 595

Yield: 3

Per Serving: Calories: 513, Fats: 21.9g, Protein: 54.2g, Carbs: 23.7g, Fiber: 4.8g

Ingredients:

  • For the meatballs:

    • 1 lb ground chicken
    • 1 tsp garlic
    • 1 tsp ground ginger
    • 1/2 tsp sea salt
    • 1/4 tsp black pepper
    • 2 tbsp green onion, chopped

  • For the vegetables:

    • 2 1/2 cup cauliflower rice
    • 2 cups broccoli florets
    • 1/2 tsp sea salt, divided

  • For the sauce:

    • 2 tsp honey
    • 2 tbsp fresh orange juice
    • 1 tsp arrowroot starch
    • 1/2 tsp sea salt
    • 1/4 tsp grated ginger
    • 1/2 tsp minced garlic
    • 1/4 tsp black pepper

Instructions:

  • For the meatballs:
  • Preheat the oven to 375 F and line a baking sheet with parchment paper.
  • Combine all of the meatball ingredients in a large mixing bowl (reserving the green onion), and mix well.
  • Roll the mixture into meatballs (you should have about 15-18) and place on the baking sheet.
  • Bake in the oven for 20-25 minutes or until the internal temperature of the meatballs reaches 165 F.
  • Once cooked, remove the meatballs from the oven and allow to cool slightly.
  • Toss the meatballs in the teriyaki sauce (see below) until evenly coated (reserving about 2 tbsp for the vegetables and serving on the side).
  • For the vegetables:
  • Melt 1 tbsp coconut oil in a large, deep frying pan on medium heat. Saute the cauliflower rice with salt and coconut amino for 8-10 minutes or until cooked through and lightly crisped. Set aside.
  • Using the same pan, bring about 1/4 inch of water to a simmer in the pan. Lightly salt the water and add the broccoli to the pan and cover with a lid to steam the broccoli for 8-10 minutes or until the broccoli is tender. Remove any excess water and set the broccoli aside. For the sauce:

  • Combine all of the ingredients (reserving the arrowroot) in a small saucepan and set on the stove on medium heat. Whisk in the arrowroot simmer on low for 3-4 minutes until the sauce thickens. Set the sauce aside.

  • Use 3-4 glass containers to layer in the cauliflower rice, broccoli, and about 4-6 meatballs per container. Top the vegetables with the remainder of the sauce, or serve the sauce on the side, and add the chopped green onion on top of the meatballs. Store in the fridge for about 3 days and enjoy for lunch or dinner!

Source: https://unboundwellness.com/teriyaki-chicken-meatball-meal-prep/

Super Easy Beef Stir Fry – Calories: 408

Yield: 2-3 servings
Per Serving: Calories: 408, Fats: 18.9g, Protein: 43.2g, Carbs: 12.8g, Fiber: 1.5g, Sugar: 1.8g .

Ingredients:

  • 1 lb flank steak or sirloin cut into bite-sized pieces
  • 1 Tbsp avocado oil, or olive oil
  • sea salt and fresh ground black pepper, to taste
  • 2 cups fresh broccoli, chopped
  • crisp carrots peeled, and thinly sliced

Homemade Stir-Fry Sauce:

  • 1/4 cup Bragg's liquid aminos, low sodium soy sauce, OR coconut aminos(my favorite is the coconut aminos)
  • 1 Tbsp raw honey
  • 2 cloves fresh garlic, grated
  • 1in fresh nob ginger, peeled and grated
  • 1 tsp chili flakes (optional)
  • 1 Tbsp sesame seeds

Instructions:

  • In a small bowl, whisk together all sauce ingredients.
  • Heat oil in a large skillet or wok over medium-high heat. Add in the meat then cook, stirring occasionally until cooked through, about 5-6 minutes.
  • Stir in the veggies and cook for 3-4 minutes more.
  • Pour your sauce over top and stir to coat the meat and veggies.
  • Serve immediately over brown rice, cauliflower rice, or quinoa. OR
  • Keep refrigerated in airtight containers for up to 4-5 days or freeze for up to 2 months.

Source: https://cleanfoodcrush.com/super-easy-beef-stir-clean-eating/

Chicken Buddha Bowl Meal Prep – Calories: 348

Yield: 4
Per serving: 348 Calories, 32g Protein, 34g Carbs, 5g Fat .

Ingredients:

  • 1 cup Jasmine Rice (or 2 cups cooked)
  • 16 ounces Chicken Breast
  • 8 cups chopped mixed vegetables ie, red onion, summer squash, zucchini, bell pepper, broccoli, cauliflower, etc)
  • 1 tbs avocado oil
  • Sea Salt
  • black pepper
  • 1 tsp all-purpose seasoning
  • fresh squeezed lemon juice

Instructions:

  • Prepare jasmine rice in advance by cooking according to package instructions. Refrigerate until ready for use. Preheat oven to 400 and line a baking dish with aluminum foil.
  • Add chicken breast to the center of the pan and arrange veggies surrounding the chicken. Drizzle with avocado oil and season with salt, pepper, and all-purpose seasoning.
  • Bake for 20 minutes, then remove from the oven. If the vegetables need more time, remove the chicken and continue cooking veggies for an additional 5-10 minutes, depending on what vegetables you chose.
  • Slice chicken into long strips.
  • To assemble, add 1/2 cup jasmine rice to each meal prep container and top with baked chicken and sheet pan veggies. Add a slice of lemon for serving. Keeps in the fridge for 4-5 days.

Source: https://mealpreponfleek.com/chicken-buddha-bowl/

Asian Peanut Butter Sesame Chicken - Calories: 48

Yield: 4
Per serving: Calories: 489, Protein: 40g, Fat: 20g, Carbs: 39g .

Ingredients:

  • For the chicken:

    • 5 tbsp. Peanut Butter
    • 50ml orange juice
    • 3 tbsp. Sugar-Free Syrup (Maple Flavour)
    • 3 tbsp. soy sauce
    • 1 thumb ginger (grated)
    • 3 chicken breasts

  • For the salad:

    • 2 cucumbers (spiralised or thinly sliced)
    • 2 carrots (spiralised or thinly sliced)

  • Salad dressing:

    • 2 tbsp. Sugar-Free Syrup (Maple Flavour) or Maple Syrup
    • 4 tbsp. soy sauce
    • 2 tbsp. sesame oil (if you don’t have this, substitute for your preferred oil or go without to reduce fat content)

  • Serve with:

    • 30g (dry weight) brown/basmati rice per meal

Instructions:

  1. Preheat the oven to 200°C or 180°C for fan-assisted.

  2. Whisk peanut butter, 100ml hot water and orange juice together until smooth then add the syrup, soy sauce and ginger. Set aside.

  3. Season and sear the chicken breasts by frying on a high heat using a non-stick pan for 3 minutes on each side, then transfer to a casserole dish and thoroughly coat the chicken with the peanut butter sauce.

  4. Bake for 20 minutes.

  5. Whilst waiting, make the salad dressing by whisking the syrup, soy, sesame oil and seeds together, then combine with the spiralised cucumber and carrots.

  6. Once the chicken is cooked, place into meal prep boxes and serve with the salad and brown rice. Three days lunch prep sorted.

Source: https://www.myprotein.com/thezone/recipe/easy-meal-prep-idea-asian-peanut-butter-sesame-chicken/

Honey-Spiced Salmon with Quinoa - Calories: 465

Yield: 4

Per serving: 465 calories, 41 g protein, 38 g carb, 5 g fiber, 6 g sugars (6 g added sugars), 16 g fat (2 g sat fat), 66 mg cholesterol, 460 mg sodium .

Ingredients:

  • 1 c. quinoa
  • 2 limes, plus extra wedges for serving
  • 2 tbsp. oil
  • 1 tbsp. freshly grated ginger
  • 1 tbsp. plus 1 tsp. honey
  • Kosher salt and pepper
  • 2 scallions, thinly sliced (dark green parts separated)
  • 12 oz. red cabbage, cored and finely shredded
  • 1 1/2 lb. skinless salmon fillet, cut into 4 pieces
  • 1/2 tsp. cayenne

Instructions:

  1. Heat a medium saucepan on medium, add quinoa, and cook, shaking pan occasionally, until lightly toasted, 5 minutes. Add 2 cups water and immediately cover (it will sputter). Simmer gently 10 minutes. Remove from heat, remove lid, cover with a clean towel, and let stand 10 minutes; fluff with a fork.
  2. Meanwhile, finely grate zest of 1 lime into a large bowl, then squeeze in juice (you’ll need 3 Tbsp total). Whisk in oil, ginger, 1 tsp honey, and 1⁄4 tsp each salt and pepper. Stir in white and light green parts of scallions, then toss with cabbage.
  3. Heat the broiler. Place salmon on a nonstick foil-lined rimmed baking sheet and season with cayenne and 1⁄2 tsp salt. Drizzle with remaining Tbsp honey and broil until opaque throughout and browned on top, 5 to 7 minutes.
  4. Fold cooked quinoa into cabbage mixture, then sprinkle with reserved scallions. Serve with salmon, and lime wedges if desired.

Source: https://www.prevention.com/food-nutrition/recipes/a23087868/honey-spiced-salmon-recipe/

Jalapeno Sliders With Sweet Potato Bun - Calories: 483

Yield: 2

Per serving: Per serving: Calories: 483, Carbohydrates: 21g, Protein: 48g, Fat: 23g .

Ingredients:

  • 1 large cooked sweet potato (about 200g)
  • 1 pound 93% lean ground beef
  • 1 small Jalapeno finely diced
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. cumin
  • 1 tbsp. olive oil
  • salt & pepper to taste
  • sides as desired

Instructions:

  1. Preheat oven to 425 F. Prepare the sweet potato by washing the outside well then slice horizontally into thick slices.
  2. Place the sweet potato on a medium baking sheet. Drizzle with extra virgin olive oil and sprinkle with salt and pepper.
  3. Place in the oven and bake at 425 F for 20 minutes.
  4. While the sweet potato is baking, heat a grill or grill pan to medium heat.
  5. Place the ground beef in a large bowl with jalapeno, cumin and garlic powder. Using your hands, break up the meat and mix the ingredients together.
  6. Form the mixture into 4 patties.
  7. Place on the grill and cook 4 minutes then flip and cook another 4 minutes for a medium-well slider.
  8. Remove the sweet potatoes from the oven and sliders from the grill.
  9. Transfer to 2 meal prep containers and place 2 burgers in each one along with roasted sweet potato “buns” and your desired sides!

Source: https://mealpreponfleek.com/jalapeno-sliders-sweet-potato-bun-meal-prep/

Beef Patties-Sweet Corn Rice and Sautéed Veggies - Calories: 297

Yield: 4

Calories: 297kcal, Carbohydrates: 23g, Protein: 28g, Fat: 5g.

Ingredients:

Beef Patties

  • 600g lean ground beef (98%) - also works with ground turkey or chicken
  • 1 cup onion chopped
  • 2 cloves garlic minced
  • 1 handful parsley
  • 1/2 tsp. Salt
  • 1 tsp. cumin
  • 1tbs Worcestershire sauce (optional)

Rice

  • 2 cups Brown Rice cooked
  • 1/4 cup sweet corn frozen/canned

Veggies

  • 5 medium mushrooms
  • 4 handfuls spincach
  • 10 cherry tomatoes
  • Sauted broccolini

Instructions:

  • In a large bowl combine ground beef, chopped red onions, grated garlic cloves, chopped parsley and all seasonings. Mix with a spatula. Scoop evenly small patties with a measurement scoop/cup/spoon.
  • Preheat a non-stick pan (no oil needed) cook patties over medium heat 5 minutes per side. Set aside.
  • In a non stick pan heat cooked rice with corn about 5 minutes.
  • Preheat about 1 tsp coconut oil in a pan. Slice mushrooms and toss in the pan. Cook until both sides are brown (You can use the same pan you used for patties, make sure to wipe it). Set aside.
  • Melt 1 more tsp coconut oil for baby spinach. After the coconut oil is melted, toss baby spinach in the pan and turn the heat off. Salt to taste if you like. It should be just slightly warmed.

Source: https://mealpreponfleek.com/beef-patties-sweet-corn-rice-sauteed-veggies/

Chicken Pad Thai - Calories: XX

Yield: 4

Fill when cooking first.

Ingredients:

Chicken

  • 3 Spiralized zucchinis
  • 1 bag shredded carrots
  • cilantro for flavoring
  • 1/2 C chopped dry unsalted peanuts

Sauce

  • 1/4 Creamy peanut butter
  • 2 tbsp coconut liquid Aminos
  • 2 tbsp sugar free syrup
  • 1.5 tsp rice vinegar
  • 1 tsp grated ginger or squeeze ginger
  • 1 tsp minced garlic
  • 1 tsp roasted sesame oil

Instructions:

  1. Cook chicken as desired and set aside. Then proceed to making zoodles and sauce while chicken is cooking by heating 2 tsp olive oil in a large wok or pan.
  2. Add zucchini to the wok and cook until producing water but not soft. Drain zucchini
  3. Add carrots to hot pan and pour zucchini noodles on top.
  4. Combine all sauce ingredients in a small bowl and mix until all lumps are gone.
  5. Plate zoodles and desired amount of chicken onto plate and drizzle desired sauce on top.
  6. Sprinkle with peanuts and enjoy!

Source: Sydneys Recipe Book

Burger Bowl - Calories: XX

Yield: 4

Fill when first cooking this.

Ingredients:

  • Lean Ground Beef (or your choice or beef-less ground or protein)
  • Brown rice
  • Lite shredded cheese
  • spinach and diced tomatoes
  • ketchup and mustard
  • pickles

Instructions:

  1. Cook your protein until done as well as your rice.
  2. Place the brown rice on the bottom of the bowl, then layer beef, cheese, spinach, tomatoes, pickles, ketchup, and mustard and any additional toppings you desire for your burger! Enjoy!

Source: Sydneys Recipe Book

Ginger garlic air fryer salmon - Calories: (calculate when making)

Yield: 2

Per serving: Calories 263, Protein 27.4g, Total Fat 12.4g, Carbs 9.9g.

Ingredients:

Salmon:

  • 2 boneless, skinless salmon fillets, 4 ounces each (1/4 pound each)
  • Cooking spray

Salmon marinade:

  • 2 garlic cloves, minced
  • 1 tablespoon ginger, peeled and grated
  • 2 tablespoons scallions, minced
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons soy sauce
  • 2 tablespoons mirin

Veggies:

  • sweet potatoes
  • broccoli
  • zoodles

Instructions:

  • Put all the ingredients for the marinade in a bowl and whisk well.
  • Place the salmon in a reusable storage bag and add pour in the marinade.
  • Seal the bag and marinate the salmon in the fridge for at least 30 minutes, no more than 4 hours. The longer you leave it, the more moist and flavorful it will be. I like to marinate my fish for about 90 minutes.
  • Set Air fryer to 360ºF and wait 4-5 minutes to warm it up. Spray the bottom of the air fryer basket and place the salmon fillets. Cook for 10 minutes or until desired doneness.
  • Roast sweet potatoes with salt and pepper for about 15 minutes at 200C
  • Roast broccoli for 5 minutes in the air fryer
  • Use the leftover marinade for zoodles

Notes:
This recipe needs some veggies.

Source: https://pickledplum.com/ginger-garlic-air-fryer-salmon/

Mediterranean Chicken Dinner - Calories: 352

Yield: 2

CALORIES: 352, FAT: 23g, CARBOHYDRATES:15g, PROTEIN: 24g.

It wasn't great. Change the recipe substantially if trying again..

Ingredients:

  • 1 1/2 cup eggplant, chopped
  • 8 oz boneless, skinless chicken thighs
  • 2 medium-sized tomatoes, chopped
  • 1 tsp tomato paste
  • 1 carrot
  • 1/2 cup broccoli florets, chopped
  • 1/2 cup olives, whole
  • 2 garlic cloves
  • 2 scallions
  • 1 Tbsp olive oil
  • 1/2 cup feta cheese, crumbled
  • 1 tsp basil, dry or a handful of fresh
  • 1/2 tsp coriander
  • 1/2 tsp crushed red pepper (optional)

Instructions:

  1. Slice the chicken in bite-sized pieces and sautee in a medium-sized skillet with the eggplant at medium-high with the olive oil for 4-5 minutes.
  2. Add the fresh tomatoes, cover with a lid and cook for around 3 more minutes.
  3. Stir in the tomato paste and add a Tbsp or two of water if needed.
  4. Reduce the heat to medium and stir in the broccoli, carrots, scallions, basil (if using dry), coriander and crushed pepper (optional). Add another Tbsp of olive oil and cook for 3-4 minutes or until broccoli is ready, stirring as needed.
  5. Add the feta cheese, olives, garlic, and fresh basil (if using the fresh version). Stir together, cook for a minute until the feta cheese melts a little bit. Then turn the heat off.
  6. Add salt and pepper to taste and serve like this or with some bread and this tomato, cucumber, and avocado salad. Enjoy!

Source: https://hh-hm.com/mediterranean-chicken-dinner/

Spicy chicken with sauerkraut and bulgur - Calories: 374

Yield: 4

Calories 374, Total Fat 24g, Carbohydrates 10g, Protein 29g.

Ingredients:

  • 450g / 1 pound chicken drumsticks (chicken breast instead)
  • 500g / 1 pound sauerkraut (de-salt in water before using)
  • 1 Tbsp paprika
  • 1 tsp crushed red pepper (optional)
  • 1/2 cup bulgur, coarse
  • 1/4 cup olive oil

Instructions:

  1. Add all ingredients to a pot, add water or chicken stock, just enough to cover the ingredients (I measured about 1 cup!), cover the pot with a lid and cook at medium-high until boiling.
  2. Reduce the heat and and let the meal cook for around 30 minutes or until the chicken and bulgur are done. During the last 5-10 minutes of cooking remove the lid. At any point after 10 minutes - add more water or stock if needed.
  3. In the end, add salt and olive oil if needed (usually it should be enough!)
  4. Serve immediately - best with toasted bread! Store leftovers in an airtight container in the fridge.

Source: https://www.homemademastery.com/chicken-with-sauerkraut/

Healthy Shredded Chicken Bowls - Calories: 318

Yield: 3

CALORIES: 318, FAT: 17g, CARBOHYDRATES: 8g,PROTEIN: 34g.

It wasn't great. Perhaps try grilled chicken instead of shredded and a better sauce next time..

Ingredients:

For chicken:

  • 10oz / 300g boneless skinless chicken breast, boiled, shredded
  • 1 1/2 tsp cumin
  • 2 garlic cloves, minced
  • 1 tsp hot paprika (optional)
  • ½ lemon, juice of
  • 2 tsp dried mint
  • 1 1/2 Tbsp olive oil

Sauce

  • 2 Tbsp almond butter
  • ½ lemon, juice of
  • 2 garlic cloves
  • 1 tsp hot paprika
  • 2 tbsp water

Veggies

  • 1 cup cauliflower florets
  • 1 cup zucchini, chopped
  • 1 green bell pepper
  • 1 tbsp olive oil
  • ½ tsp black pepper
  • 2 cloves garlic
  • 1 tsp mint
  • ½ tsp cumin

Instructions:

  1. To make the chicken I just boiled boneless, skinless chicken breast in water with salt until done (around 12 minutes). Then I let it cool off a bit and shredded using a fork. You can of course use any method you like to shred a chicken. Once the chicken is ready, it's time to add in the herbs, spices and lemon juice. Mix it all together and it's ready.
  2. Garlicky sauce: Mix tahini or almond butter with garlic, lemon juice, hot paprika. The sauce will begin to thicken and get sticky. To make it creamy again - add water 1 tbsp at a time until you reach desired consistency. For me it took about 2 tbsp water.
  3. Chop the vegetables that you want to roast in bite-sized pieces.
  4. Heat a nonstick pan to medium, add olive oil.
  5. Add the vegetables, the garlic, mint, black pepper, cumin and sprinkle some salt. Stir well, so that the vegetables are covered with the herbs and spices.
  6. Cover with a lid and cook for about 3-4 minutes.
  7. Uncover, stir well, flipping some of the vegetables and let cook for 2 more minutes. Turn the heat off and enjoy!
  8. Add a tomato cucumber salad as a side.

Source: https://www.beautybites.org/healthy-shredded-chicken-bowls-recipe/

Baked Halibut with Brussels Sprouts & Quinoa - Calories: 406

Yield: 4

Per serving: 406 calories; protein 29.7g; carbohydrates 36.1g;.

Ingredients:

  • 1 pound Brussels sprouts, trimmed and sliced
  • 1 fennel bulb, trimmed and cut into strips
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 (1 pound) halibut fillet, cut into 4 portions
  • 4 cloves garlic, minced, divided
  • 3 tablespoons lemon juice
  • 2 tablespoons unsalted butter, melted
  • 2 cups cooked quinoa (see Associated Recipes)
  • ¼ cup chopped sun-dried tomatoes
  • ¼ cup chopped pitted Kalamata olives
  • 2 tablespoons chopped fresh Italian parsley or fennel fronds

Instructions:

  1. Position racks in upper and lower thirds of oven; preheat to 400 degrees F.
  2. Combine Brussels sprouts, fennel, 1 Tbsp. oil, and 1/4 tsp. each salt and pepper in a large bowl; toss to coat. Spread in a single layer on a large rimmed baking sheet. Bake, stirring occasionally, until tender, 20 to 25 minutes.
  3. Meanwhile, place halibut on another large rimmed baking sheet and top with half of the garlic and the remaining 1/4 tsp. each salt and pepper. Combine lemon juice and melted butter in a small bowl. Drizzle or brush half of the mixture over the fish. Bake until the fish is opaque and flakes easily with a fork, 12 to 15 minutes.
  4. Meanwhile, combine quinoa, the remaining 1 tsp. oil, sun-dried tomatoes, olives, and parsley (or fennel fronds) in a medium bowl.
  5. Add the remaining garlic to the lemon-butter mixture. Pour the mixture over the vegetables and bake for 1 minute more. Serve the halibut and vegetables alongside the quinoa mixture.

Source: www.eatingwell.com

Salt & Vinegar Sheet-Pan Chicken & Brussels Sprouts - Calories: 387

Yield: 4

Per Serving: 387 calories; protein 35.5g; carbohydrates 19.9g;.

Ingredients:

  • 1 ½ pounds bone-in, skin-on chicken breasts
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 ½ pounds Brussels sprouts, trimmed and halved or quartered if large
  • 2 medium red onions, cut into 1/2-inch wedges
  • 6 tablespoons malt vinegar or sherry vinegar
  • ½ teaspoon dried dill
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ teaspoon sugar

Instructions:

  • Preheat oven to 450 degrees F.
  • Cut chicken breasts into 4 equal portions. Brush with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Toss Brussels sprouts and onions in a large bowl with the remaining 2 tablespoons oil and 1/4 teaspoon each salt and pepper. Arrange the vegetables and the chicken in a single layer on a rimmed baking sheet.
  • Roast until an instant-read thermometer inserted in the thickest part of a breast without touching bone registers 160 degrees F and the vegetables are tender, 20 to 25 minutes.
  • Meanwhile, mix vinegar, dill, garlic powder, onion powder, sugar and the remaining 1/2 teaspoon salt in a small microwave-safe bowl. Microwave on High until the salt and sugar dissolve, about 30 seconds.
  • Drizzle the vinegar mixture over the chicken and vegetables and roast for 5 minutes more. Transfer the chicken to a serving platter and stir the vegetables on the pan. Serve the vegetables with the chicken.

Source: Eatingwell

Honey-Garlic Chicken Thighs with Carrots & Broccoli - Calories: 475

Yield: 4

Per Serving: 475 calories; protein 35.8g; carbohydrates 39.7g.

Ingredients:

  • ⅓ cup honey
  • 1 ½ tablespoons reduced sodium soy sauce or tamari
  • 4 cloves garlic, minced (about 1 1/2 tablespoons)
  • 1 tablespoon cider vinegar
  • ¼ teaspoon crushed red pepper
  • 8 (5 ounce) bone-in, skin-on chicken thighs
  • 1 pound small carrots, sliced into 1/2-inch pieces
  • 2 tablespoons olive oil, divided
  • 4 cups broccoli florets (about 1 pound)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 teaspoon cornstarch
  • 1 teaspoon water

Instructions:

  • Whisk honey, soy sauce (or tamari), garlic, vinegar and crushed red pepper in a small bowl. Place chicken and half of the honey mixture (about 1/4 cup) in a zip-top plastic bag; remove excess air and seal bag. Massage the chicken in the sealed bag until well coated. Refrigerate for at least 30 minutes and up to 2 hours. Reserve the remaining honey mixture.
  • Preheat oven to 400 degrees F. Line a large rimmed baking sheet with foil; coat with cooking spray. Remove the chicken from the marinade (discard marinade); arrange on 1 side of the prepared pan. Combine carrots and 1 tablespoon oil in a medium bowl; toss well to coat. Spread the carrots in an even layer on the other side of the pan. Bake the chicken and carrots for 15 minutes. Remove from the oven; stir the carrots.
  • Combine broccoli and the remaining 1 tablespoon oil; toss well to coat. Distribute the broccoli evenly over the chicken and carrots on the pan. Sprinkle salt and pepper over all. Bake until the vegetables are tender and a thermometer inserted in the thickest portion of the chicken registers 165 degrees F, 15 to 18 minutes.
  • Meanwhile, whisk cornstarch and water in a small bowl until no clumps remain. Combine the cornstarch mixture and the reserved honey mixture in a small saucepan; bring to a simmer over medium-low heat, whisking once or twice. Simmer, whisking often, until the sauce is clear and thickened, about 2 minutes. Drizzle over the chicken and vegetables. Serve hot.

Source: Eatingwell

Shrimp Cauliflower Fried Rice - Calories: 309

Yield: 4

Per Serving: 309 calories; protein 30.1g; carbohydrates 9.6g; .

Ingredients:

  • ¼ cup sesame oil, divided
  • 2 large eggs, lightly beaten
  • 3 cups riced cauliflower (see Tip)
  • 1 pound large shrimp (31-35 count), peeled and deveined
  • 3 cups broccoli florets
  • 1 medium red bell pepper, thinly sliced (about 1 cup)
  • 3 cloves garlic, sliced
  • 3 tablespoons reduced-sodium soy sauce or tamari
  • 2 tablespoons water
  • 1 tablespoon rice vinegar
  • ½ teaspoon ground pepper

Instructions:

  • Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
  • Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate.
  • Add 2 teaspoons oil to the pan; heat over high heat. Add shrimp; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower.
  • Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, bell pepper and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp.

Source: Eatingwell

Shrimp & Broccoli Stir-Fry - Calories: 455

Yield: 4

Per Serving: 455 calories; fat 13g; carbohydrates 63g.

Ingredients:

  • 2 tablespoons mirin
  • 2 tablespoons reduced-sodium tamari or soy sauce (see Tip)
  • 1 tablespoon water
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons chile-garlic sauce
  • 1 teaspoon cornstarch
  • 2 tablespoons extra-virgin olive oil
  • 5 cups broccoli florets (1-inch)
  • 1 bunch scallions, chopped, white and light green parts separated from dark green parts), divided
  • 1 pound large peeled, deveined raw shrimp, tail-on if desired
  • 4 cups cooked brown rice

Instructions:

  • Whisk mirin, tamari (or soy sauce), water, ginger, sesame oil, chile-garlic sauce and cornstarch in a small bowl. Set aside.
  • Heat olive oil in a large skillet over medium-high heat until shimmering. Stir in broccoli and white and light green parts of scallions; cover and cook, undisturbed, until the broccoli just turns bright green, about 2 minutes. Add shrimp; cook, uncovered and stirring often, until the shrimp are almost cooked through, 2 to 3 minutes. Whisk the sauce and add to the pan; cook, stirring constantly, until the broccoli is tender-crisp, the shrimp are opaque and the sauce has thickened, about 45 seconds. Remove from heat; stir in dark green parts of scallions. Serve with brown rice.

Source: Eatingwell