TEN EASY Q U I C K • H E A LT H Y • M E A L S
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CHICKEN GYRO & TZATZIKI SAUCE INGREDIENTS 1.5 LBS 1 SMALL 1/2 SMALL 1 LARGE 5 OZ 1/2 LARGE 2 CUPS 4 CLOVES 1/3 CUP 1 LARGE 1/2 TSP 1/2 TSP
CHICKEN BREAST SLICED RED PEPPER SLICED RED ONION FLAT BREAD SPINACH CUCUMBER PLAIN GREEK YOGURT MINCED GARLIC CHOPPED DILL LEMON SALT BLACK PEPPER
METHOD
Puree diced cucumber, two cups of Greek yogurt, minced garlic, chopped dill, squeezed lemon juice, salt, and pepper in a blender or food processor. Cover and chill while preparing the rest of the meal. Pound the chicken breasts into half inch thickness then slice into small two inch pieces. SautĂŠ chicken until golden brown. Lay flat bread on clean surface and split in half. Add the spinach, red pepper, onion, and chicken strips. Top with tzatziki sauce and place second half of flat bread on top.
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LIME CHICKEN & ZUCCHINI NOODLES INGREDIENTS
3 LARGE 1 1/2 LBS 1 TBSP 1/2 TSP 1 TSP 1/4 TSP 2 TSP 1 LARGE 3/4 CUP
ZUCCHINI CHICKEN BREAST OLIVE OIL CUMIN SALT BLACK PEPPER JALAPENO LIME CILANTRO
METHOD
Press zucchini against a grater to make zucchini noodles. Place in a large bowl and set to the side. Preheat a large deep skillet on high heat. Add olive oil and cut up chicken. Sauté chicken until golden. Add cumin, salt, and pepper. Stir and cook. When chicken is done, transfer to a large bowl and set aside. In cleaned skillet, sauté zucchini noodles in olive oil for one minute. Put in large serving bowl. Add chicken, salt, jalapeno, squeezed lime, and cilantro. Stir gently and serve.
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FRIED RICE WITH CHICKEN INGREDIENTS 2 CUPS 3/4 LB 2 TBSP 1 CUP 2 CUPS 2 CLOVES 2 LARGE 2 PKGS 20 STALKS
CHICKEN STOCK CHICKEN BREAST SESAME OIL CHOPPED ONION PEAS AND CARROTS MINCED GARLIC EGGS UNCLE BEN’S BROWN RICE CHOPPED GREEN ONIONS
METHOD
In a large cooking pot, bring to a boil the chicken, water, and chicken stock. Allow the chicken to simmer about ten minutes. Turn off heat and transfer chicken from stock to a cool plate. Cut chicken into small half inch cube-like pieces. Microwave brown rice pouches. Heat the sesame oil in a large skillet with onion, peas, half cup of green onions, carrots, and garlic. Stir for five minutes. Push mixture to the outside of skillet and cook eggs. When eggs are cooked stir in the vegetables. Add stir-fry mixture, chicken, and soy sauce to bowl of brown rice. Top with remaining chopped green onions and serve.
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ITALIAN HERB NOODLE SOUP INGREDIENTS 4 CUPS 12 OZ 8 OZ 3 CANS 1 CUP 3 CLOVES 1/2 TBSP 1/2 TBSP 1/2 TBSP 1/2 TBSP
CHICKEN BROTH PASTA SPINACH DICED TOMATOES CHOPPED ONION MINCED GARLIC DRIED BASIL DRIED OREGANO SALT BLACK PEPPER
METHOD
Pour broth into a large soup pot. Add the noodles, can of diced tomatoes, basal, salt, oregano, and pepper. Allow to simmer while preparing other ingredients. Chop up spinach, garlic, and onion. Add to soup and allow to simmer until noodles are cooked. Pour in serving bowl to cool for two minutes and serve.
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MUFFIN PIZZA WITH PEPPERONI INGREDIENTS 1 WHOLE 2 TBSP 2 TBSP 1 TBSP 4 SMALL 1 LARGE 4 SMALL
WHEAT ENGLISH MUFFIN MARINARA SAUCE SHREDDED MOZZARELLA CHOPPED SPINACH DICED TOMATOES GREEN PEPPER PEPPERONIS
METHOD
Preheat oven to 450 degrees. Split English muffin in half. Spread each muffin half with marinara sauce. Sprinkle mozzarella cheese along with chopped green pepper, spinach, diced tomatoes, and pepperonis on top. Place pizzas on pan and put in the oven. Cook for about two minutes or until the cheese is melted. Let pizzas stand for two minutes to cool then serve.
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QUICHE CUPS WITH VEGETABLES INGREDIENTS 10 OZ 7 LARGE 3/4 CUPS 1/4 CUP 1/4 CUP 1/4 CUP
CHOPPED SPINACH EGGS SHREDDED CHEDDAR DICED RED PEPPER DICED MUSHROOMS DICED ONION
METHOD
Preheat oven to 350 degrees. Line muffin tray with paper cupcake liners. Chop the spinach, red pepper, onion, and mushrooms into fine pieces. Crack eggs into large bowl and combine with other ingredients. Stir mixture untill all ingredients are mixed well. Spoon mix into cupcake liners about halfway full. Place muffin tray in oven for twenty minutes. Let quiches cool for two minutes and serve.
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RATATOUILLE & HERBS
INGREDIENTS 3 TBS 3 CLOVES 1 SMALL 1 SMALL 1 SMALL 1 LARGE 4 MEDIUM 1 TSP 1 TSP 1/2 CUP
OLIVE OIL SLICED GARLIC BAY LEAF EGGPLANT ZUCCHINI RED PEPPER TOMATOES SALT BLACK PEPPER SHREDDED BASIL LEAVES
METHOD
Cut up eggplant into small pieces. Slice garlic, tomatoes, onions, zucchini, and red pepper into slivers. Over medium-low heat, add the oil to a large skillet with the onion, garlic, and bay leaf, stirring occasionally, until the onion has softened. Add the eggplant pieces and cook, stirring occasionally, for eight minutes or until the eggplant has softened. Stir in zucchini, red bell pepper, tomatoes, and salt, and cook over medium heat, stirring occasionally, for five minutes or until all the vegetables are tender. Stir in the basil and few grinds of pepper to taste.
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SALMON
& AVOCADO SALSA INGREDIENTS 2 LBS 3 TBS 1 TSP 1 TSP 1 TSP 1 TSP 1 LARGE 1 SMALL 2 SMALL 2 LARGE
SALMON OLIVE OIL GROUND CUMIN PAPRIKA POWDER ONION POWDER BLACK PEPPER AVOCADO DICED RED ONION JALAPENOS LIMES
2 TBS 1 TSP
CHOPPED CILANTRO SALT
METHOD
Combine cut up avocado, diced red onion, jalapenos, cilantro, juice from squeezed limes, one Tbs olive oil, and salt into a large bowl. Mix well and let the salsa chill while preparing salmon. Mix salt, cumin, paprika, onion powder, and black pepper together. Rub salmon with a combination of two Tbs olive oil and seasoning mixture. Sear salmon until thoroughly cooked. Serve seared salmon topped with avocado salsa.
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SEARED STEAK & SPINACH SALAD INGREDIENTS 3 CUPS 1 LARGE 1 OZ 1/4 CUP 1.3 LBS 2 TBS
SPINACH SLICED PEAR FETA CHEESE SLICED ONION STEAK BALSAMIC VINAIGRETTE
METHOD
Preheat large skillet. Slice steak into small strips. Sear steak medium well to where it is slightly pink inside. Slice pear and onion. Combine spinach, pear slices, and onion in a large serving bowl. Lay seared steak strips on top. Drizzle balsamic vinaigrette on top and sprinkle on feta cheese to serve.
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TUNA SALAD WITH COUSCOUS INGREDIENTS 1 CUP 1 CAN 4 SMALL 1 SMALL 1/2 LARGE 1 MEDIUM 1/2 CUP
COOKED COUSCOUS CHUNK LIGHT TUNA CARROTS RED PEPPER CUCUMBER TOMATO DICED RED ONION
3-4 TBS
FAVORITE VINAIGRETTE
METHOD
Bring one cup of water to boil. Add the couscous and stir occasionally for about five minutes or until couscous is thoroughly cooked. Place in a bowl to the side. Chop red pepper, cucumber, tomato, and red onion into quarter inch pieces. Grate small carrots into fine strips. Combine with couscous in a large bowl. Drain tuna and add to salad along with chosen vinaigrette dressing. Mix well and serve.
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KAITLYN MCGUIRE