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EATS N’ TREATS ET ONE-PAN PESTO CHICKEN AND VEGGIES

KALE, QUINOA, AND WHITE BEAN SOUP

Adapted from juliasalbum.‌com

This soup is PACKED with all kinds of cleansing nutrients, and it’s also completely vegan (although chicken may be added if desired).

Chicken and vegetables always makes a healthy, protein-packed meal. With the added appeal of pesto and bright, sweet cherry tomatoes, you might want to meal prep this one for the entire week.

Ingredients: 2 tbsp. olive oil 1 -2 lbs. boneless, skinless chicken breast strips 1 /3 cup sun-dried tomatoes, drained of oil, chopped 1 lb. asparagus with ends trimmed off ¼  cup basil pesto 1 cup red and yellow cherry tomatoes, halved S ea salt and freshly-cracked black pepper DIRECTIONS: 1. Add 2 tbsp. olive oil to a large skillet over medium-heat. Add chicken breast strips. Season chicken with salt and cracked pepper. 2. Add half of the amount of chopped sun-dried tomatoes and cook all together for 5-10 minutes, flipping a couple of times until chicken is cooked through. Remove chicken and sun-dried tomatoes to a plate. 3. Add more oil if needed to the skillet and add asparagus, seasoning with sea salt. 4. Add the rest of the sun-dried tomatoes and cook over mediumheat for 5-10 minutes until asparagus is cooked through. Remove from heat. 5. Place chicken back in skillet to warm it back up and add pesto, stirring to coat the chicken on low heat. Add cherry tomatoes to coat in pesto as well. Remove tomatoes and chicken to a plate with the asparagus and serve.

Adapted from simpleveganista.com

SPAGHETTI SQUASH WITH GROUND TURKEY This is an incredibly easy and lean alternative to the carbs and calories found in regular wheat spaghetti with ground beef — and the taste is shockingly delicious, even for picky eaters! But the best part of this meal is the spaghetti squash husk can act as its own bowl, cutting down on the amount of dishes to wash.

Ingredients: 1 whole spaghetti squash (Note: one spaghetti squash should comfortably feed two people) 1 -2 lbs. ground turkey (at least 97 percent lean) 1 jar of low or no salt added marinara sauce 3 cloves garlic, minced s ea salt and freshly-cracked black pepper, to taste 1 tsp. fennel seeds (optional) DIRECTIONS: 1. Preheat oven to 400 degrees. Cut spaghetti squash in half lengthwise. Using a spoon, scrape out the seeds and stringy insides, similar to prepping a pumpkin to carve. Brush insides with a generous amount of olive oil and sprinkle with salt and pepper. Place both halves in a shallow baking dish and bake for 45 minutes. 2. While the squash is baking, place ground turkey in a medium-sized bowl. Using your hands, mix together turkey, minced garlic, salt, pepper, and fennel. 3. Pull turkey apart into smaller pieces and brown in a skillet set over medium heat. Once turkey is thoroughly cooked, stir in marinara sauce and turn heat down to low. 4. Once spaghetti squash is finished, remove from oven. Using one fork to hold squash steady, use another to gently pull apart the spaghetti-like insides. Spoon out desired amount of sauce onto each halve. Serve warm.

Ingredients: 1 tbsp. olive oil 1 white onion, diced 2 large carrots, diced 2 large celery stalks, chopped (leaves are OK) 3 garlic cloves, minced 1 ½ tsp. herbs de provence or thyme ½  tsp. cayenne (optional) 1 lemon, juiced ½  cup quinoa 2 15 oz. cans white beans, drained and rinsed 1 can (14 oz.) diced tomatoes with juices (fire roasted preferred) 7 -8 cups vegetable broth (or chicken broth) 1 package (5 oz.) baby kale s ea salt and fresh-cracked pepper to taste DIRECTIONS: 1. In a large pot or stockpot, heat oil over medium heat. Add onion and sauté for five minutes until translucent. 2. Add in garlic, celery, carrots, and herbs/ spices. Cook veggies for 5-8 minutes, flipping occasionally. 3. Add vegetable (or chicken) broth, quinoa, beans and tomatoes. Bring to a boil and cover. Turn heat to low and simmer for 2530 minutes, stirring occasionally. 4. Add in kale and stir until kale wilts. Serve.

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January 2017 (Vol. 31, No. 1)  

Where to Dine. What to Do. Where to Find It. When It's Happening. Preview 918 For over 30 years, Preview has been the best resource for dis...

January 2017 (Vol. 31, No. 1)  

Where to Dine. What to Do. Where to Find It. When It's Happening. Preview 918 For over 30 years, Preview has been the best resource for dis...