Everyday Healthy Cookbook Recipes

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ISBN: Print 978-1-64611-654-6 | eBook 978-1-64611-655-3
R0
For Joe, Jonah, and Caroline, my
favorite people to cook for.
Contents
INTRODUCTION
CHAPTER ONE:
Setting Yourself Up for Success

CHAPTER TWO:
The Meal Plans

CHAPTER THREE:
No-Cook Meals
Protein-Packed No-Bake Breakfast Bars
Yogurt Crunch Bowl with Basil & Balsamic Strawberries
The Ultimate Green Smoothie
Peanut Butter & Jelly Smoothie
Pineapple & Mango Smoothie Bowl
Easy Gazpacho with Shrimp
Tomato, Chickpea & Mozzarella Salad
Arugula Salad with Berries & Maple–Poppy Seed Dressing
Apple Orchard Spinach & Feta Salad
Southwestern Tuna & Three-Bean Salad
Chicken, Pear, Walnut & Gorgonzola Salad
Kitchen Sink Italian Salad
Cucumber & Avocado Sandwich
Green Goddess Pita Sandwiches
Open-Faced Peach & Prosciutto Sandwiches
Curried Egg Salad Sandwiches with Watercress
Caprese Chicken Salad Wrap
Chicken Caesar Wraps
Roast Beef Lettuce Wraps
Fresh Veggie Spring Rolls with Garlic-Chile Sauce
CHAPTER FOUR:
Lightning-Fast 30-Minute Meals

Breakfast Egg Muffins
Everything-Seasoned Avocado Toast with Egg
Tex-Mex Egg White Omelets
Sun-Dried Tomato & Kale Frittata
Vegetarian Spicy Black Bean Soup
Thai Chicken Lettuce Wraps
Grape & Gorgonzola Naan Pizzas
Quinoa-Zucchini Taco Bowls
Sweet & Spicy Soy-Glazed Tofu
Use-It-All-Up Leftover Fried Rice
Simple Shrimp Scampi with Zucchini
Easy Italian Salmon with Asparagus
Greek Chicken & Rice Bowl
Easy Chicken Piccata with Cauliflower Rice
Balsamic Chicken & Vegetables with Couscous
Seared Pork Chops with Mustard Sauce & Steamed Brussels
Sprouts
Chicken Sausage & Vegetable Skillet Meal
Seared Steak with Garlic Mushrooms & Sautéed Spinach
Flank Steak with Chimichurri
Simple Beef Stir-Fry
CHAPTER FIVE:
One-Pot and Skillet Meals

Easy Potato Breakfast Hash
Sausage, Kale & Quinoa Breakfast Skillet
Carrot Ginger Soup
Quinoa Vegetable Soup
Tomato Soup with Basil Oil
Wild Rice Soup
Chicken Tortilla Soup
Sweet Potato & Black Bean Chili
Rigatoni with Tomatoes & Spinach
Smoked Salmon & Asparagus Fettuccine
Easy Coconut Curry Shrimp
Pan-Seared Tilapia with Pesto & Tomatoes
Easy Jambalaya with Sausage & Shrimp
Chicken Pad Thai with Zoodles
Lemon Pepper Chicken with Broccoli
Tex-Mex Sweet Potato Skillet with Chicken
Tuscan Chicken with Vegetables
Egg Roll in a Bowl
Pork Chops with Collard Greens
American Goulash
CHAPTER SIX:
Double-Duty Dinners
Roasted Portobello Mushrooms with Confetti Corn
Portobello & Black Bean Burgers
Grilled Eggplant and Polenta with Apple Slaw
Eggplant & Tomato Pitas with Tzatziki
Sheet Pan Blackened Tilapia with Broccoli & Carrots
Easy Tilapia Fish Cakes with Mixed Greens
Sheet Pan Chicken & Asparagus
Chicken & Asparagus Omelet with Tomato Salad
Sheet Pan Chicken Fajitas
Easy Chicken Fajita Salad
Chicken Fajita Pizza
Healthier Orange Chicken
Easy Chicken Lettuce Wraps
Chinese Chicken Salad
Baked Pork Tenderloin with Potatoes & Green Beans
Pork Quesadillas
Spicy Pork with Ramen Noodles
Broiled Flank Steaks with Brussels Sprouts & Sweet Potatoes
Open-Face Steak Sandwiches
Steak Buddha Bowl
CHAPTER SEVEN:
Pressure Cooker and Slow Cooker

Meals
Broccoli Egg Bites (Mini-Omelets)
Chicken Gnocchi Soup
Vegetable Beef Stew
Teriyaki Salmon with Green Beans
Vegetarian Stuffed Peppers
Chicken & Rice
Chicken Burrito Bowls
Cashew Chicken
Chicken Cacciatore
Cajun Sausage with Sweet Potatoes & Green Beans
Easy Beef & Broccoli
Apple Granola Oatmeal
White Chicken Chili
Chicken, Spinach & Sweet Potato Stew
Butternut Squash Risotto
Pineapple Pork Loin
Honey Garlic Chicken
Mediterranean Chicken
Slow Cooker Pork Carnitas
Slow Cooker Italian Beef
MEASUREMENT CONVERSIONS
ACKNOWLEDGMENTS
ABOUT THE AUTHOR
Introduction
Back in my early twenties, my metabolism was so fast I could eat

anything I wanted and not gain a pound. I was active and young and
I honestly didn’t think much about the food I was putting into my
body.
Fast-forward to when I turned 30—everything changed. My
metabolism slowed, I was now a mom to two kids, and I was in
charge of making meals not only for myself but also for my whole
family. I needed a plan to get myself back into a healthy groove.
When I started looking for ways to improve my family’s meals, I
was really confused. Some experts advised eliminating
carbohydrates or red meat. Others said I should cut out dairy and
legumes. There were so many programs and philosophies out there
it made my head hurt.
I was not alone. The Centers for Disease Control stated that 9
out of 10 adults do not eat enough vegetables. The International
Food Information Council says about one-third of Americans are
dieting at any given point in time, and 80 percent of Americans are
confused about what foods they should avoid and what foods they
should eat.
Somewhere along the way, I realized I wasn’t going to be able to
stick with something long term that eliminated a whole food group. I
needed to find a philosophy my family could adopt forever. That’s
when I realized eating healthy didn’t require so many restrictions. I
could enjoy my steak and potatoes with a side salad and not have to
feel guilty about eating red meat. I could have a whole-wheat roll
with my soup and not have to worry about carbs. Instead, the
changes we made were incremental, achievable, and, most
important, lasting. I’ll tell you all about these changes in the pages
that follow, but (spoiler alert) it involves more family meals, more
whole grains, more produce, and far less guilt.
As I started sharing recipes that fit this philosophy on my blog,
AMomsImpression.com, I realized how many people needed meals
they could feel good about. I worked to create simple, realistic,
delicious recipes with a short list of ingredients to help get dinner on
the table quickly.
Eating healthy doesn’t have to be complicated. It is easy to
incorporate lighter meals into your current lifestyle in a way you can
sustain and enjoy. I share recipes my family loves and will teach you
how to meal plan to make it all easier to manage. All you need are
some great-tasting natural ingredients and a few recipes to get you
started.
CHAPTER ONE
Setting Yourself Up for Success
What does the word “healthy” mean to you?

Everyone has a different definition, but to me,
eating healthy means giving my body the
wholesome foods it needs so I feel good. The fact
that you’ve picked up this book shows that you,
too, are trying to create your own version of
healthy.
I’m not a nutritionist or a doctor, but my recipes
are road tested (by my kids, too!) and work in the
real world. Throughout this book, I share my
thoughts on health and how it affects the meals I
make for my family.
My Healthy Eating Rules
Along my journey to healthy eating, I’ve come up with some
guidelines for how to maintain a balance. I call them the Healthy
Eating Rules, and all the recipes in this book reflect them.
1. Focus on natural ingredients and limit processed foods
This is the number one rule of healthy eating. Whenever
possible, go for fresh, natural ingredients. It isn’t hard to make
your own seasoned rice instead of reaching for a box mix. Your
body digests unprocessed food more easily and you get more
vitamins and nutrients, like fiber and complex carbohydrates, to
fill you up with less food—and keep you fuller longer. Once you
get used to this way of eating, it will become second nature.
2. Plan your meals in advance so you aren’t tempted to eat out
Meal planning not only saves time, it also keeps everyone on the
same page so there’s no discussion of pizza or takeout to tempt
us off the plan. I share how I meal plan in chapter 2. This works
for my husband, too, because he usually cooks once or twice a
week. If he knows what’s for dinner and that we have all the
ingredients, he doesn’t come home with burgers and fries that,
although yummy, are not whole, healthy foods.
3. Build good cooking and eating habits
Once you get into the habit of cooking every day, you will likely
enjoy it more than you thought you would. I do most of the
cooking in my house—not because my husband isn’t willing or
able, but because I love it. I find it therapeutic and relaxing.
4. Get familiar with your spice drawer and fresh herbs
The biggest complaint I hear about eating healthy is that the food
is bland. This is not true. Spices, whether fresh or dried, make
everything flavorful and delicious. Learn which spices
complement the foods you enjoy most, and use them liberally.
See here for a list of foods I suggest stocking in the refrigerator,
freezer, and pantry.
5. Have a little protein at every meal
Protein keeps hunger at bay and helps eliminate mindless
snacking between meals. Consuming enough protein (animal-or
plant-based) is essential to maintaining a healthy lifestyle.
6. Remember that little changes add up
An adjustment doesn’t have to be huge to be meaningful—in
fact, the small ones can matter most. I now eat a salad for lunch
at least three times a week, I replaced white bread with whole-
wheat, and I eliminated cream from my morning coffee. I don’t
even think about these things anymore, but they have made a
difference in my overall health.
7. Introduce at least one new food a week
What’s the worst that could happen? If someone’s not a fan,
you’ll be having dinner again tomorrow.
8. Stay hydrated
We all know how important it is to stay hydrated. Our body won’t
function to the best of its ability without enough water. Still, this
rule is the hardest for me to follow. To help, I keep a pitcher of
water in the refrigerator with some cucumber and lemon slices to
flavor it.
9. Treat yourself now and again
You have to be able to indulge every once in a while. The goal of
healthy eating isn’t to banish all cookies from your life forever,
but to give your body the nutrients it needs to work properly and
stay healthy. Healthy eating is about moderation. For example, I
love salami, so sometimes I have a little processed food for a
snack. Just not every day.
10. Don’t just enjoy your food; enjoy your meal
Some of my most cherished childhood memories took place at
the dinner table, so we try to make mealtime an experience. We
have a rule that electronic devices aren’t allowed at the table.
We talk about our day and have conversations as a family. When
I introduce new recipes to the family, we talk about them and
share our thoughts on what we like or dislike about the meal.
How to Use This Book

This book is meant to be a real-world guide to help you make
healthier food choices. You will find resources, tips, and tricks I have
learned along my journey to healthier eating, as well as 100 easy,
delicious recipes you and your family will love. I hope this book will
help you fit healthy meals into your current lifestyle.
THE TWO-WEEK MEAL PLAN

My life changed five years ago when I started meal planning. Since I
started planning and preparing meals on Sundays, my family eats
healthier and, as an added bonus, we spend less on food. Taking
one day to plan makes me more efficient, and I spend a lot less time
cooking during the week. It has been a game-changer for our busy
family.
Chapter 2 shows you how to create a meal plan that works for
your lifestyle. A typical meal plan will outline breakfast, lunch, and
dinner for a week or two. To make shopping and food prep easy, the
meals often share similar ingredients. A shopping list is included with
the meal plans. You will also learn what to look for in recipes when
you start creating your own meal plans.
THE RECIPES
The recipes in this book are easy to incorporate into your lifestyle.
They are not complicated and do not use exotic ingredients. I cook
everyday meals with ingredients I can easily find at my grocery store.
I have included breakfast, lunch, and dinner recipes in every chapter
so you have healthy options throughout the day.
Look through the chapters to find a recipe that fits your schedule.
If you need a quick meal, check out the 30-minute recipes in chapter
4. If you don’t want to stand over a hot stove, chapter 3 has some
great suggestions for no-cook meals. If you have more time to prep
in the morning or need a quick dinner solution, check out the
delicious slow cooker and electric pressure cooker meals in chapter
7.
Each recipe contains these helpful features:
All recipes are easy to make, and require no more than 30
minutes of prep time. Some recipes do require additional time
for chilling, resting, or marinating, but those times are indicated.
Each recipe has a manageable list of recognizable
ingredients. If I have suggestions for substitutions, you will find
them here as well.
I have learned a few things over the years, and I share my
helpful tips along the way, including shortcuts.
Nutritional calculations will help you find recipes that fit your
dietary needs.
SPECIAL DIETS WELCOME

As a parent of a child with dietary allergies, I know how important it
is to control what’s in the meals I feed my family. Each recipe in
this book is labeled with icons to identify any special diet
categories. Look for the following icons under the recipe title:
GLUTEN-FREE
KID FRIENDLY
VEGETARIAN
LOW CALORIE
Take a quick look at a recipe’s easy-to-read ingredients list to
determine whether the meal is a good fit for your family. Over the
years, I have gotten very good at finding substitutions for things
my son is allergic to, so I also offer substitution ideas for
ingredients you can modify to fit certain dietary restrictions.
Filling Your Refrigerator, Freezer, and

Pantry
It’s not enough to have a plan for what to eat; it is equally important
to keep healthy ingredients in your kitchen.
SHOP SMARTER
There are a lot of choices available when shopping for healthy foods.
In addition to the grocery store, I love taking my family to our
farmers’ market to pick up local produce. We often find honey and
maple syrup there, too. Not only do we get fresh foods, we also
support small farms in our area.
For specialty items, there are a few health-food stores near us.
Although they can be more expensive than traditional supermarkets,
I have found they are actually more economical for buying bulk foods
like oats, whole-wheat flour, plant-based protein powder, and dried
fruits and nuts.
Every other Sunday my daughter and I head to the grocery store
with our shopping list to do a larger shopping trip where we stock up
on basics for our menu plan. As a result, we have to make only a few
smaller trips during the week to purchase perishable foods. This cuts
back on food waste as well as total time spent at the store.
I recommend mapping your shopping list to your local
supermarket. I start at the back of the store and work my way toward
the cash registers. When I create my grocery list, I make sure the
beverages are at the top because they are in the back of the store. I
then list the items I need, aisle by aisle. This method doesn’t take
long and ensures I don’t leave anything off my list. It is a huge time-
saver.
ITEMS TO KEEP ON HAND

Make sure you keep your refrigerator, freezer, and pantry stocked
with wholesome staples. These items are the basis for many recipes
in this book, and they’re the fundamentals you need to create your
own healthy meals. These items may vary from family to family, but
this is what works for us.
REFRIGERATOR
Apples
Avocados
Carrots
Cheese: Cheddar, part-skim mozzarella, Parmesan
Cream cheese, low-fat
Eggs, large
Milk
Spinach
Yogurt, low-fat plain Greek
FREEZER
Frozen fruit: bananas, blueberries, strawberries
Frozen vegetables: broccoli, Brussels sprouts, corn, mixed stir-
fry vegetables
PANTRY
Bread: pita, naan, whole-wheat sandwich bread
Canned goods: black beans, low-sodium; broth, low-sodium
(chicken and vegetable); chickpeas, low-sodium; tomatoes
Garlic
Honey
Maple syrup
Oats: old-fashioned and steel-cut
Oil, extra-virgin olive and sesame
Onions
Pasta: rigatoni, whole-wheat spaghetti
Rice: brown, white
Spices: chili powder, cinnamon, cumin, garlic powder, Italian
seasoning, onion powder, oregano, paprika, pepper, red pepper
flakes, salt
Vinegar: apple cider, balsamic, red-wine
CONVENIENCE CAN BE HEALTHY

We can all use shortcuts in the kitchen, and the grocery store is
full of fresh, healthy convenience items that can save you a lot of
time. These are natural, fresh, whole foods that aren’t processed
beyond being peeled or sliced.
FROZEN FRUIT: Hello, smoothies!
FROZEN HERBS AND GINGER: Fresh herbs and aromatics
make all the difference, but sometimes it’s hard to use them
all before they spoil. You can find cubes of herbs frozen with
oil for cooking. I use cilantro and ginger in a lot of my recipes.
FROZEN STIR-FRY VEGGIES: Frozen vegetables are
picked at the peak of freshness and flash frozen to keep as
much of their nutrients as possible. A bag of these
vegetables, a protein, and some spices equals a quick meal.
MINCED GARLIC: I am an advocate of using garlic in just
about any dish. Having a jar of peeled, minced garlic saves a
lot of time.
PREPPED RAW VEGETABLES AND BABY CARROTS: I
like to snack, and having cut vegetables available keeps me
on track for healthy eating.
PRE-WASHED GREENS: These are a staple in our
refrigerator. We eat a lot of salads for lunches, so having a
tub ready to go is a time-saver. We also love having fresh
spinach for smoothies.
FLANK STEAK WITH CHIMICHURRI
CHAPTER TWO
The Meal Plans
A meal plan is simply a list of what you’re

going to serve throughout the week. From the
meal plan comes your shopping list, so you’re
prepped and ready to go for healthy meals all
week long.
Meal planning is a great way to simplify your daily
meal routine. Ideally, it will take the stress and
guesswork out of figuring out what to cook for
each meal, freeing up time and energy for other
activities. You can expect fewer trips to the
grocery store and less on-the-fly planning that
can lead to unhealthy food choices. You can also
save money by buying items for more than one
meal and eating leftovers for lunch.
6 TIPS FOR SUCCESSFUL MEAL PLANNING
1. Choose recipes for the week with similar ingredients.
Check the refrigerator to see what you need to use, then check
the pantry to see what you have stocked. Plan recipes using
those ingredients, if possible, so you can trim your grocery list
a bit.
2. Consider any events or obligations you have during the
week, like basketball practice. Those aren’t the nights to try a
new recipe. Instead, opt for leftovers or a quick one-skillet
meal.
3. Include some of your family’s favorites. Although it is nice
to try new recipes, it is also important to satisfy your family’s
need for familiar foods.
4. Take note of expiration dates on meats. On your prep day,
freeze anything you won’t use until later in the week. Make a
note about defrosting, and transfer the meat to the refrigerator
the night before you plan to cook it.
5. Keep a consistent schedule. I like to plan our meals on
Saturday and head to the grocery store on Sunday. I prep
breakfasts and lunches for the week on Sunday afternoon and
prep or make some vegetables and meats ahead of time.
6. Plan for leftovers. Doubling a recipe is a great way to have
lunches for the next day (see chapter 7). Be sure to build them
into your weekly menu plan.
To help get you started, here are two meal plans that provide
options for breakfast, lunch, and dinner for the week and give you a
variety of dishes to enjoy. Following each weekly meal plan is a
shopping list you can copy and bring to the grocery store. Be sure to
check your refrigerator and pantry before shopping to see what you
might already have on hand. After you do your big shopping trip,
wash the fruits and vegetables and do any prep listed to set you up
for the week.
If you want to print out these meal plans and shopping lists, or
use a blank one in the weeks going forward, head to
callistomediabooks/EverydayHealthy.com.
DON’T FORGET SNACKS

Here are some simple, portable snack ideas to power you through
hungry moments and keep you away from the chips or vending
machine. Some can be made ahead, and all are simple and
satisfying.
APPLE SLICES WITH ALMOND BUTTER: Use any type of
nut butter. We like Honeycrisp and Gala apples for snacking.
AVOCADO TOAST: You can make avocado toast a billion
different ways. Smash up your avocado with a fork, spread it
on some toasted bread, and add toppings. I like mine with
tomato slices.
HARD-BOILED EGGS WITH EVERYTHING BAGEL
SEASONING: I hard-boil 6 to 10 eggs on Sunday when I
meal prep. They will keep, refrigerated with their shells on,
for up to 1 week.
BANANA SUSHI: Spread some chocolate-hazelnut spread
on a tortilla and roll it up around a peeled banana. Slice and
snack.
TRAIL MIX: My family loves mixing up our own trail mix and
snacking on it throughout the week. Bonus: It’s great for
lunch boxes, too. We mix together peanuts, pretzels, dried
fruit, chocolate chunks, and dried banana chips. Store in an
airtight container.
RICE IS NICE
Some nights, having an extra pot boiling is too much to handle,
which is why I find it useful to cook some of my side dishes ahead
of time, especially rice and quinoa. They’re nutritious, perfect for
fast and easy meals, and will last up to 6 days in an airtight
container in the refrigerator or 6 months in the freezer. When I do
my prep on Sunday afternoon, I usually start with about 2 cups
uncooked rice (either white or brown) to make 6 cups cooked rice
for the week.
These recipes use cooked rice or quinoa:
Cashew Chicken
BROCCOLI EGG BITES (MINI-OMELETS)
Week 1 Meal Plan
SUNDAY
BREAKFAST Easy Potato Breakfast Hash
LUNCH Wild Rice Soup
DINNER Sheet Pan Chicken Fajitas (leftovers reserved for

Easy Chicken Fajita Salad)
PREP DOUBLE BATCH: Breakfast Egg Muffins (12

muffins)
DOUBLE BATCH: Protein-Packed No-Bake

Breakfast Bars
Freeze banana slices and strawberries for Peanut

Butter & Jelly Smoothie and Pineapple & Mango
Smoothie Bowl
MONDAY
BREAKFAST LEFTOVER: Breakfast Egg Muffins
LUNCH Easy Chicken Fajita Salad (made with leftovers

from Sheet Pan Chicken Fajitas)
DINNER Egg Roll in a Bowl
TUESDAY
BREAKFAST LEFTOVER: Protein-Packed No-Bake Breakfast
Bars
LUNCH LEFTOVER: Wild Rice Soup
DINNER Smoked Salmon & Asparagus Fettuccine
PREP Cook eggs for Thursday’s egg salad
WEDNESDAY
BREAKFAST LEFTOVER: Breakfast Egg Muffins
LUNCH LEFTOVER: Easy Chicken Fajita Salad
DINNER Sweet Potato & Black Bean Chili
PREP Make Egg Salad for lunch tomorrow and Friday
THURSDAY
BREAKFAST LEFTOVER: Protein-Packed No-Bake Breakfast
Bars
LUNCH Curried Egg Salad Sandwiches with Watercress
DINNER Chicken Pad Thai with Zoodles
FRIDAY
BREAKFAST Peanut Butter & Jelly Smoothie
LUNCH LEFTOVER: Curried Egg Salad Sandwiches with

Watercress
DINNER LEFTOVER: Sweet Potato & Black Bean Chili

SATURDAY
BREAKFAST Pineapple & Mango Smoothie Bowl
LUNCH Everything-Seasoned Avocado Toast with Egg
DINNER Seared Steak with Garlic Mushrooms & Sautéed

Spinach
WEEK 1 SHOPPING LIST

CANNED AND BOTTLED
Beans, black, low-sodium, 1 (15-ounce) can)
Broth, low-sodium vegetable or chicken (2½ quarts)
Pad Thai sauce, 1 (8-ounce) jar
Salsa, 1 (16-ounce) jar
Tomato sauce, 1 (8-ounce) can
DAIRY AND EGGS

Butter (1 stick)
Cheese, shredded, low-fat Cheddar (1 cup)
Cheese, shredded, type of choice (2 cups)
Eggs, large (2½ dozen)
Milk, whole (1 quart)
Yogurt, low-fat plain Greek (2 cups)
FROZEN FOODS
Corn (1 cup)
Mango chunks (3 cups)
Pineapple chunks (1 cup)
Strawberries (2½ cups)
MEAT
Beef, sirloin steaks, 4 (1-inch-thick)
Chicken, boneless, skinless breasts (3½ pounds)
Ham, cooked, diced (⅔ cup; optional)
Salmon, smoked (8 ounces)
Turkey, ground or pork, ground (1½ pounds)
PANTRY
Almonds, slivered (¼ cup)
Coconut flakes, unsweetened (¼ cup)
Everything bagel seasoning
Fajita seasoning (½ cup or 2 [1.12-ounce] packets)
Fettuccine, dried (8 ounces)
Flaxseed, ground (6 tablespoons)
Honey (1 cup)
Oats, old-fashioned (2 cups)
Oil, sesame
Peanut butter (2 cups)
Peanuts (¼ cup; optional)
Raisins or chocolate chips (1 cup)
Wild rice (1½ cups)
PRODUCE
Asparagus (1 bunch)
Avocados (3)
Bananas (6)
Bean sprouts (3½ ounces)
Bell peppers, red (3), plus any color (4)
Blueberries (1 pint)
Brussels sprouts (1 cup)
Carrots (6)
Celery stalks (4)
Chives (1 bunch; optional)
Cilantro (1 bunch)
Coleslaw mix, 1 (1-pound) bag
Garlic (3 heads)
Kale (1 bunch)
Limes (6)
Microgreens (¼ cup; optional)
Mushrooms, baby bella (1 pound)
Mushrooms, button (8 ounces)
Onions (7)
Parsley (1 bunch; optional)
Pineapple chunks (1 cup)
Potatoes (1 pound)
Romaine lettuce heart (1)
Scallions (1 bunch)
Spinach, baby (10 cups, about 20 ounces)
Sweet potatoes (2)
Thyme (1 bunch; optional)
Tomatoes (2)
Tomatoes, grape (1 pint)
Watercress (1 bunch)
Zucchini (6)
OTHER
Bread, whole-grain (12 slices)
Protein powder, plant-based vanilla (9 tablespoons)
Tortilla chips (1 bag; optional)
Tortillas, 8-inch flour
CHECK YOUR PANTRY FOR . . .

Bay leaves, black pepper, capers, chili powder, curry powder,
Dijon mustard, dried oregano, extra-virgin olive oil (1½ cups),
ground cinnamon, ground cumin, ground ginger, low-sodium
soy sauce, nonstick cooking spray, salt, vanilla extract
Week 2 Meal Plan

SUNDAY
BREAKFAST Sun-dried Tomato & Kale Frittata
LUNCH Chicken Tortilla Soup
DINNER Broiled Flank Steaks with Brussels Sprouts &

Sweet Potatoes (reserve leftover steak and sweet
potatoes for tomorrow’s Steak Buddha Bowl)
PREP Cook 1½ pounds chicken and shred it for the

week. You will need at least 3 cups.
MONDAY
BREAKFAST LEFTOVER: Sun-dried Tomato & Kale Frittata
LUNCH Chicken Caesar Wraps
DINNER Steak Buddha Bowl, made with leftover steak from

Broiled Flank Steaks with Brussels Sprouts &
Sweet Potatoes
TUESDAY
BREAKFAST The Ultimate Green Smoothie
LUNCH LEFTOVER: Chicken Tortilla Soup
DINNER Lemon Pepper Chicken with Broccoli
PREP Make the Apple Granola Oatmeal for tomorrow

and Friday.
WEDNESDAY
BREAKFAST Apple Granola Oatmeal
LUNCH LEFTOVER: Chicken Caesar Wraps
DINNER Teriyaki Salmon with Green Beans
THURSDAY
BREAKFAST The Ultimate Green Smoothie
LUNCH LEFTOVER: Lemon Pepper Chicken with Broccoli
DINNER Rigatoni with Tomatoes & Spinach

FRIDAY
BREAKFAST LEFTOVER: Apple Granola Oatmeal
LUNCH LEFTOVER: Rigatoni with Tomatoes & Spinach
DINNER Chicken Burrito Bowls
SATURDAY
BREAKFAST Sausage, Kale & Quinoa Breakfast Skillet
LUNCH Green Goddess Pita Sandwiches
DINNER Simple Beef Stir-Fry
WEEK 2 SHOPPING LIST

CANNED AND BOTTLED
Artichoke hearts, 1 (14-ounce) can
Beans, black, low-sodium, 2 (15-ounce) cans
Broth, low-sodium chicken (2½ quarts)
Chickpeas, low-sodium, 1 (15-ounce) can
Salsa, 1 (16-ounce) jar
Tomatoes, diced, 2 (14.5-ounce) cans
Tomatoes, oil-packed sun-dried (¼ cup)
DAIRY AND EGGS

Cheese, grated Parmesan (1½ cups)
Cheese, shredded, low-fat Cheddar (1 cup)
Cheese, shredded, type of choice (1 cup; optional)
Eggs, large (6)
Milk, almond (1 quart)
Yogurt, low-fat plain Greek (3 cups)
FROZEN FOODS
Blueberries (1 cup)
Corn (3 cups)
Strawberries (1 cup)
MEAT
Beef, flank steak, 3 (1-pound)
Chicken, boneless, skinless breasts (3 pounds)
Chicken, thinly sliced boneless, skinless breasts (1½ pounds)
Salmon, skin-on fillets, 4 (6-ounce)
Sausage, fully cooked, chicken (1 pound)
PANTRY
Anchovy paste, 1 (2-ounce) tube (optional)
Applesauce, unsweetened (2 cups)
Barley, pearl (1 cup)
Dates, pitted dried (2)
Hemp seeds (¼ cup; optional)
Herbes de Provence
Honey (¾ cup)
Oats, steel-cut (1½ cups)
Oil, sesame (¼ cup)
Raisins (½ cup; optional)
Rigatoni (16 ounces)
Sesame seeds
Taco seasoning, 2 (1-ounce) packets)
Walnuts, chopped (optional)
PRODUCE
Apples (2)
Arugula (6 ounces [4 cups])
Avocados (2)
Bananas (2)
Basil (1 small bunch; optional)
Bell peppers, red (1) and yellow (2)
Broccoli florets (3 cups)
Brussels sprouts (7 ounces [2 cups])
Cilantro (1 small bunch; optional)
Cucumber (1)
Garlic (2 heads)
Green beans (1 pound or 1 [1-pound] bag, frozen
microwaveable)
Jalapeño pepper (1)
Kale (3 [10-ounce] bags or 3 large bunches)
Lemons (3)
Lettuce, romaine (2 heads)
Lime (1)
Mushrooms, sliced (2.6 ounces [1 cup])
Onions, red (1) and your choice (2)
Oranges (3)
Parsley (1 bunch)
Spinach, baby (3 [10-ounce] bags [7 cups])
Sugar snap peas (¾ pound)
Sweet potatoes (5)
Tomato (1)
Tomatoes, cherry (1 pint)
Zucchini (1)
OTHER
Apple cider (1 cup)
Pita breads, 8-inch whole-wheat (2)
Tortilla chips (1 bag)
Tortillas, 8-inch flour (4)
CHECK YOUR PANTRY FOR . . .

Black pepper, brown rice (1 cup), cornstarch, dried basil, extra-
virgin olive oil (2 cups), ground cinnamon, lemon pepper, low-
sodium soy sauce, quinoa (1 cup), rice vinegar, salt, spicy
brown mustard, Worcestershire sauce
OPEN-FACED PEACH & PROSCIUTTO SANDWICHES
CHAPTER THREE
No-Cook Meals
Protein-Packed No-Bake Breakfast Bars

Yogurt Crunch Bowl with Basil & Balsamic Strawberries
Pineapple & Mango Smoothie Bowl
Tomato, Chickpea & Mozzarella Salad
Arugula Salad with Berries & Maple–Poppy Seed Dressing
Apple Orchard Spinach & Feta Salad
Southwestern Tuna & Three-Bean Salad
Chicken, Pear, Walnut & Gorgonzola Salad
Open-Faced Peach & Prosciutto Sandwiches
Curried Egg Salad Sandwiches with Watercress
Fresh Veggie Spring Rolls with Garlic-Chile Sauce
Protein-Packed No-Bake
Breakfast Bars
MAKES 9 BARS • PREP TIME: 15 MINUTES, PLUS 1 HOUR CHILLING
I make a large batch of these breakfast bars at least once a

month on my meal-prep Sunday. They freeze well. The kids
love them in their lunch boxes with a little yogurt and fruit, or for
breakfast with a smoothie. Flaxseed is a great source of fiber,
antioxidants, and omega-3 essential fatty acids. You can find
flaxseed already ground in the baking aisle. Because you can make
these bars ahead, they are perfect for quick meals and grab-and-go
breakfasts or snacks.
1 ripe banana
¾ cup peanut butter
¼ cup honey
1 teaspoon vanilla extract
1 cup old-fashioned oats
3 tablespoons ground flaxseed
3 tablespoons plant-based vanilla protein powder
1 teaspoon ground cinnamon
½ cup raisins or chocolate chips
1. In a large bowl, mash the banana with a fork. Stir in the peanut
butter, honey, and vanilla until well combined.
2. In a medium bowl, stir together the oats, flaxseed, protein powder,
and cinnamon. A bit at a time, pour the dry ingredients into the
banana mixture and stir to blend, stopping to scrape the sides of
the bowl as needed.
3. Fold in the raisins. Pour the mixture into an 8-by-8-inch baking
pan and press it into an even layer. Cover the pan with plastic
wrap and refrigerate for 1 hour.
4. Cut into 9 bars. Keep refrigerated in an airtight container for up to
1 week.
VARIATION TIP: Switch up the raisins for other types of dried fruit.
You could also add nuts or coconut for a flavor twist.
PER SERVING (1 BAR): CALORIES: 249; FAT: 13G; SATURATED FAT: 2G;
CHOLESTEROL: 0MG; CARBOHYDRATES: 28G; FIBER: 4G; PROTEIN: 10G;
SODIUM: 100MG
Yogurt Crunch Bowl with Basil &
Balsamic Strawberries
SERVES 4 • PREP TIME: 10 MINUTES, PLUS 20 MINUTES MARINATING
It isn’t hard to elevate familiar foods to make them more

interesting. Adding herbs to a familiar dish can change it into
something completely new. I have been eating strawberry yogurt
bowls for a long time, but adding a little basil and balsamic vinegar
has turned this everyday dish into something special and delicious.
2 cups fresh strawberries, hulled and quartered

2 tablespoons honey
1 teaspoon balsamic vinegar
½ teaspoon dried basil
4 cups low-fat vanilla Greek yogurt
¼ cup granola
¼ cup slivered almonds (optional)
5 fresh basil leaves, stacked, rolled, and cut crosswise into thin
strips (called chiffonade)
1. In a medium bowl, gently stir together the strawberries, honey,
vinegar, and basil. Cover the bowl with plastic wrap and
refrigerate for at least 20 minutes, or up to overnight.
2. Divide the yogurt into 4 serving bowls.
3. Top the yogurt with the strawberry mixture, granola, and almonds
(if using).
4. Garnish with the basil chiffonade.
LOVE YOUR LEFTOVERS: Double the macerated strawberries in
step 1 and keep them refrigerated, covered, for up to 3 days. Use
the berries in a smoothie the next morning or serve over vanilla
frozen yogurt for dessert.
PER SERVING: CALORIES: 315; FAT: 4G; SATURATED FAT: 2G;
SODIUM: 121MG
SERVES 2 • PREP TIME: 5 MINUTES
It is important to incorporate dark, leafy greens into your diet

whenever and wherever you can because they’re full of
vitamins and antioxidants that are good for your body. I like to add
hemp seeds to my green smoothie, too: They contain omega-9 fatty
acids, calcium, iron, magnesium, and zinc and are beneficial for
your overall health. If you prefer, substitute chia seeds or plant-
based protein powder for the hemp seeds.
1 cup water or freshly squeezed orange juice, plus more as

needed
1 cup fresh baby spinach
1 cup chopped kale
½ cup frozen blueberries
½ cup frozen strawberries
½ cup low-fat plain Greek yogurt
1 banana, sliced and frozen
1 pitted date
2 tablespoons hemp seeds (optional)
In a blender, combine the water, spinach, kale, blueberries,
strawberries, yogurt, banana, date, and hemp seeds (if using). Blend
on high speed until smooth. If the smoothie is too thick or too difficult
to blend, add more water until it is the right consistency. If your
berries are fresh instead of frozen, add a few ice cubes.
INGREDIENT TIP: Look for frozen fruit in various combinations,

such as strawberries and blueberries in one bag, to save on grocery
costs, or buy fresh fruit on sale and freeze it yourself.
VARIATION TIP: To make this smoothie kid friendly, double the

amount of spinach and omit the kale. Fruit can mask the flavor of
spinach more easily than that of kale. If you don’t have a date, use 1
tablespoon honey.
SODIUM: 69MG
All the flavors of a classic peanut butter and jelly sandwich

in a glass. I make this smoothie for my kids before they
head off to school. They love it, especially with a bowl of
strawberries alongside. For an indulgence, throw in a few mini
chocolate chips, too.
2 cups milk (dairy or nondairy), plus more as needed

2½ cups frozen strawberries
2 bananas, cut into chunks and frozen
¼ cup peanut butter
3 tablespoons plant-based vanilla protein powder
1 tablespoon honey
In a blender, combine the milk, strawberries, bananas, peanut butter,
protein powder, and honey. Blend on high speed until you get a
drinkable consistency, for about 1 minute. If the mixture is too thick,
add more milk.
COOKING TIP: When I have a bunch of overripe bananas, I slice

and freeze them on a parchment-lined baking sheet. When they are
completely frozen, I transfer them to freezer bags, about 16 slices (2
bananas) in each. Doing so makes it simple to grab a bag and throw
it in the blender for a smoothie.
SODIUM: 274MG
Pineapple & Mango Smoothie
Bowl
Smoothie bowls are extremely popular at the moment, and

for good reason: They are filled with delicious fruit and are a
good source of healthy carbohydrates, making them ideal for an
easy breakfast or lunch before a workout. These bowls are thicker
than a traditional smoothie, so eat with a spoon. Once you get the
method down, you can create any type of smoothie bowl you can
dream up.
FOR THE BASE

1 cup milk (dairy or nondairy), plus more as needed
3 cups frozen mango chunks
1 cup frozen pineapple chunks
¾ cup frozen banana chunks
FOR THE BOWLS
1 cup fresh pineapple chunks
½ cup fresh blueberries
1 banana, sliced
¼ cup unsweetened coconut flakes
¼ cup slivered almonds
TO MAKE THE BASE
In a blender, combine the milk, mango, pineapple, and banana.
Blend on high speed for about 1 minute until you get a thick
consistency. If this mixture is too thick, add more milk. Pour into 2
shallow bowls.
TO MAKE THE BOWLS
Top each smoothie base with half each of the pineapple, blueberries,
banana, coconut, and almonds.
INGREDIENT TIP: Look for frozen fruit in various combinations,

such as a tropical fruit blend in one bag, to save on grocery costs.
An alternative is to purchase fresh fruit on sale and freeze it yourself.
Cut the fruit into 1-inch chunks and freeze on a parchment-lined
baking sheet. When the fruit has frozen, store in quart-size freezer
bags.
VARIATION TIP: If you are not a fan of tropical flavors like mango,
use your favorite fruits, like strawberries. My kids love a few mini
marshmallows as a topping for a little extra treat.
SODIUM: 67MG
SERVES 4 TO 6 • PREP TIME: 30 MINUTES, PLUS 30 MINUTES CHILLING
TIME
Gazpacho is very popular in Spain and many other places. I

love that I can enjoy this soup without having to turn on the
stove. This chilled soup is also a great option to pack for your lunch
—no reheating required.
6 large plum tomatoes, halved, seeded, and diced, divided

1 large cucumber, peeled, seeded, and diced (about 2 cups),
divided
1 cup diced red onion, divided
1 green bell pepper, diced, divided
2 garlic cloves, minced
2 cups low-sodium tomato juice
¼ cup extra-virgin olive oil
2 tablespoons red-wine vinegar
1 teaspoon hot sauce
½ teaspoon salt
½ teaspoon freshly ground black pepper
8 jumbo shrimp, cooked
1. In a blender, combine 3 tomatoes, half the cucumber, half the red
onion, half the bell pepper, the garlic, and the tomato juice. Blend
until smooth. Transfer to a medium bowl.
2. Stir in the olive oil, vinegar, hot sauce, salt, and black pepper.
Cover the bowl with plastic wrap and refrigerate for 30 minutes.
3. When ready to serve, fold in the remaining tomatoes, cucumber,
red onion, and bell pepper. Pour the soup into bowls and garnish
with the cooked shrimp. Refrigerate any remaining soup in an
airtight container for up to 5 days.
VARIATION TIP: For a vegan meal, omit the shrimp. My husband

loves using spicy tomato juice, which adds a little kick to the soup.
SODIUM: 456MG
DRESSING FOR THE OCCASION
I always have a jar or two of homemade salad dressing knocking
around my refrigerator. It takes only a minute to throw together, is
free of any weird ingredients you might find in store-bought
options, and makes a lunchtime salad so much more appealing.
Here are a few of my favorites. You’ll find them in recipes
throughout the book.
Each recipe makes enough dressing for a meal-size salad
serving 4 to 6 people (about 2 tablespoons dressing per serving).
If you want extra dressing for additional salads through the week,
double the ingredients.
Maple Mustard Vinaigrette

MAKES ABOUT ¾ CUP
¼ cup apple cider or balsamic vinegar
1½ tablespoons maple syrup
2 teaspoons spicy brown mustard
½ teaspoon salt
½ cup extra-virgin olive oil
In a jar, whisk the vinegar, maple syrup, mustard, salt, and pepper
to combine. Slowly drizzle in the olive oil, whisking constantly. Use
immediately or cover and store for up to 1 week. Shake the jar or
whisk the dressing before using.
PER 2-TABLESPOON SERVING: CALORIES: 175; FAT: 18G; SATURATED
FAT: 3G; CHOLESTEROL: 0MG; CARBOHYDRATES: 4G; FIBER: <1G;
PROTEIN: 0G; SODIUM: 221MG
Zesty Lime Dressing

MAKES ABOUT ¾ CUP
Zest of 1 lime
¼ cup freshly squeezed lime juice (about 3 limes)
1 teaspoon dried oregano
½ teaspoon ground cumin
⅓ cup extra-virgin olive oil
In a jar, whisk the lime zest, lime juice, garlic, oregano, and cumin
to combine. Slowly drizzle in the olive oil, whisking constantly. Use
immediately or cover and store for up to 1 week. Shake the jar or
whisk the dressing before using.
FAT: 2G; CHOLESTEROL: 0MG; CARBOHYDRATES: <1G; FIBER: <1G;
PROTEIN: <1G; SODIUM: 1MG
Italian Dressing
MAKES ABOUT 1 CUP
⅓ cup red-wine vinegar
2 teaspoons dried basil
1 tablespoon Italian seasoning
1 teaspoon salt
½ teaspoon garlic powder
In a jar, whisk the vinegar, basil, Italian seasoning, salt, and garlic
powder to combine. Slowly drizzle in the olive oil, whisking
constantly. Use immediately or cover and store for up to a week.
Shake the jar or whisk the dressing before using.
FAT: 2G; CHOLESTEROL: 0MG; CARBOHYDRATES: <1G; FIBER: <1G;
PROTEIN: <1; SODIUM: 291MG
Lighter Caesar Dressing

MAKES 2 CUPS
1 cup low-fat plain Greek yogurt
¼ cup grated Parmesan cheese
2 tablespoons freshly squeezed lemon juice
1 tablespoon Dijon mustard
1 tablespoon Worcestershire sauce
1 tablespoon extra-virgin olive oil
2 teaspoons anchovy paste (optional)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
In a large jar, whisk the yogurt, cheese, lemon juice, mustard,
Worcestershire sauce, olive oil, anchovy paste (if using), garlic,
salt, and pepper to combine. Use immediately or cover and store
for up to 1 week. Shake the jar or whisk the dressing before using.
FAT: <1G; CHOLESTEROL: 4MG; CARBOHYDRATES: 2G; FIBER: 0G;
PROTEIN: 2G; SODIUM: 145MG
Tomato, Chickpea & Mozzarella
Salad
This recipe is perfect for a lunch box because it is full of

wholesome ingredients that will keep you full all day long,
including plenty of protein and fiber.
1 (15-ounce) can low-sodium chickpeas, rinsed and drained

1 cup cherry tomatoes, halved
1 cucumber, chopped
1 red bell pepper, chopped
½ red onion, thinly sliced ½ cup mozzarella pearls
¼ cup fresh parsley, chopped
½ cup Italian Dressing
1 avocado, pitted, peeled, and diced
1. In a large bowl, stir together the chickpeas, cherry tomatoes,
cucumber, bell pepper, onion, mozzarella, and parsley.
2. Pour the dressing over the salad, and toss to coat. Stir in the
avocado just before serving (if you’re planning to save leftovers
for later, add avocado only to the portion you’re serving
immediately).
3. Refrigerate leftovers in a covered container for up to 3 days.
VARIATION TIP: You could easily switch up the flavors in this salad
for a Greek version: Swap feta cheese for the mozzarella and add 1
teaspoon dried oregano. Use fresh cilantro instead of parsley, if you
prefer.
CHOLESTEROL: 10MG; CARBOHYDRATES: 31G; FIBER: 11G; PROTEIN:
10G; SODIUM: 325MG
Arugula Salad with Berries &
Maple-Poppy Seed Dressing
This light salad is perfect for a summer picnic. The little bit of
sweetness from the maple syrup in the dressing pairs so
well with the berries. Try other seasonal fruits throughout the year.
4 cups arugula
1¼ cups halved fresh strawberries
1 cup blueberries ¾ cup whole pecans
1½ tablespoons poppy seeds
½ cup Maple Mustard Vinaigrette (I like it with balsamic vinegar
for this salad)
1. In a large bowl, combine the arugula, strawberries, blueberries,
and pecans.
2. In a small bowl, whisk the poppy seeds and vinaigrette to
combine. Pour the dressing over the salad and toss to coat.
VARIATION TIP: Arugula can be a little spicy for some people. Use
baby spinach, if preferred, or even a 50-50 blend of spinach and
arugula to suit your tastes. If I have the time, I also love toasting the
pecans in a 350°F oven for 8 to 10 minutes, stirring once or twice;
doing so deepens the flavor.
SODIUM: 230MG
Apple Orchard Spinach & Feta
Salad
In fall, my family always goes apple picking. My kids adore

filling their wagon with all types of apples, but Honeycrisp is
their favorite. We end up with an abundance of apples, so I love
finding new recipes for them. You can use any type of apple you
love.
4 cups fresh baby spinach

2 medium Honeycrisp apples, thinly sliced
1 cup chopped walnuts
½ cup dried sweetened cranberries
½ cup crumbled feta cheese
½ cup Maple Mustard Vinaigrette
1. In a large bowl, combine the spinach, apples, walnuts, and
cranberries. Fold in the feta cheese.
2. Pour the vinaigrette over the salad and toss to coat.
SUBSTITUTION TIP: If you have a nut allergy, use sunflower seeds

instead of walnuts.
SODIUM: 466MG
Southwestern Tuna & Three-Bean
Salad
Tuna is a great low-calorie, high-protein food that really fills

you up. I used to smother it in mayonnaise and relish for a
sandwich, but there are so many healthier ways to eat tuna. When I
think I don’t have anything to make for lunch or dinner, I head to my
pantry and pull together this recipe. Beans are a great source of
fiber and vitamin B and can help lower cholesterol.
1 (15-ounce) can low-sodium black beans, rinsed and drained

1 (15-ounce) can low-sodium great northern beans, rinsed and
drained
1 (15-ounce) can low-sodium dark red kidney beans, rinsed and
drained
1 (15-ounce) can whole kernel corn, drained
2 (5-ounce) cans chunk light tuna, drained
½ cup halved grape tomatoes
½ cup diced red onion
½ cup fresh cilantro leaves, finely chopped
¾ cup Zesty Lime Dressing
1. In a large bowl, stir together the black beans, great northern
beans, kidney beans, corn, tuna, tomatoes, and onion. Fold in the
cilantro.
2. Pour the dressing over the salad and toss to coat.
3. Refrigerate leftovers in an airtight container for up to 3 days.
VARIATION TIP: To make a creamier dressing, add 2 tablespoons

low-fat plain Greek yogurt to the dressing before mixing with the
salad. The yogurt goes really well with the beans and is a healthier
option than mayonnaise.
21G; SODIUM: 441MG
Chicken, Pear, Walnut &
Gorgonzola Salad
If you love the tang of Gorgonzola cheese, you are going to

love this combination. The pear and raisins add a sweetness
to the dish that complements the cheese, and the walnuts provide a
nice crunch. This salad is perfect for any season and can be served
as a side or main course. Making this dish vegetarian is as simple
as removing the chicken. It tastes great either way.
4 cups chopped romaine lettuce

1 cup shredded cooked chicken
1 pear, thinly sliced
½ cup Gorgonzola cheese
½ cup chopped walnuts
¼ cup raisins (optional)
1. Place the lettuce in a large serving bowl. Add the chicken, pear,
Gorgonzola cheese, walnuts, and raisins (if using). Toss to
combine.
2. Pour the vinaigrette over the salad and toss to coat.
INGREDIENT TIP: The general rule for a main-dish salad is to have

at least 1 cup romaine lettuce per person. If you are going to serve
this salad as a side dish, reduce the amount of lettuce to ½ cup per
person.
SODIUM: 382MG
Remember in chapter 1 when we talked about treating

yourself occasionally? I treat myself with pepperoni. For a
leaner alternative, this recipe uses turkey pepperoni, but you can
use whatever you like. This is a great recipe when you crave Italian
food but want something light as well.
½ red onion, thinly sliced

1 small romaine lettuce heart, chopped (about 6 cups)
1 small head radicchio, chopped
1 (8-ounce) package turkey pepperoni, chopped
1 cucumber, chopped
1 cup halved cherry tomatoes
1 red bell pepper, cut into strips
½ cup banana pepper rings
2 tablespoons shredded Parmesan cheese (optional)
1 teaspoon freshly ground black pepper
¾ cup Italian Dressing
1. Place the red onion slices in a small bowl of ice water and soak
for at least 10 minutes. Doing so helps mellow the flavor.
2. In a large bowl, combine the romaine lettuce, radicchio,
pepperoni, cucumber, tomatoes, bell pepper, banana pepper, and
Parmesan cheese (if using).
3. Drain the onion slices, pat dry with a towel, and fold them into the
salad. Season with the black pepper.
4. Pour the dressing over the portion of the salad you’re planning to
serve immediately and toss to coat.
5. Undressed leftover salad can be kept covered with plastic wrap
for up to 2 days.
SUBSTITUTION TIP: Substitute diced cooked chicken breast for the

pepperoni for a healthier alternative. If you don’t have any dried basil
for the dressing, use Italian seasoning instead, or substitute ½ cup
fresh basil.
SODIUM: 658MG
I love cucumbers. When you mix them with avocado you get
a creamy, crunchy combination that still feels light—perfect
for a light lunch or dinner. I like to pair this sandwich with fruit for a
full meal. For a little extra texture and crunch, toast the bread.
Juice of 1 lemon
1 avocado, peeled, pitted, and thinly sliced
½ cup whipped vegetable cream cheese (4 ounces)
8 whole-wheat bread slices
1 cup alfalfa sprouts
1 English cucumber, thinly sliced
¼ teaspoon salt
1. Drizzle the lemon juice over the avocado slices and set aside.
2. Spread the cream cheese on the bread.
3. Evenly divide and layer the alfalfa sprouts and cucumber among
4 slices of bread. Season with the salt and pepper.
4. Layer the avocado slices on top of the cucumbers and top with
the 4 remaining bread slices. Serve immediately.
SUBSTITUTION TIP: This sandwich can easily be made vegan by

replacing the cream cheese with hummus. If you don’t have cream
cheese on hand, try goat cheese.
13G; SODIUM: 569MG
I have made 101 different versions of chicken salad

sandwiches, but recently, when looking for an alternative, I
realized chickpeas were the perfect substitute for chicken. These
green goddess pitas are filled with fresh vegetables. For some
crunch, add a diced apple or some sunflower seeds.
1 avocado, halved and pitted

1 cup canned low-sodium chickpeas, rinsed and drained
½ cup thinly sliced red onion
1 jalapeño pepper, seeded and finely diced (optional)
Juice of 1 lime
1 teaspoon spicy brown mustard
¼ teaspoon salt
2 (8-inch) whole-wheat pita breads, halved
1 cup fresh baby spinach
1. Scoop the avocado flesh into a medium bowl. Add the chickpeas
and mash together using a fork.
2. Stir in the onion, jalapeño (if using), lime juice, mustard, salt, and
pepper.
3. Stuff the pita halves with the spinach.
4. Spoon the chickpea mixture into the pita halves and serve
immediately.
INGREDIENT TIP: Did you know avocados have more potassium
than bananas? Avocados are full of fiber and heart-healthy
monounsaturated fatty acids, so they bring not only a lot of flavor
and creaminess to meals, but also a lot of health benefits, too.
SODIUM: 765MG
Open-Faced Peach & Prosciutto
Sandwiches
Cottage cheese is a great source of calcium and protein. I

am not a big fan of eating a plain bowl of it, but paired with
fruit, honey, and prosciutto, it becomes a recipe I put on repeat.
1 cup low-fat cottage cheese

Zest of 1 lemon ¼ teaspoon salt
4 whole-wheat bread slices, toasted
1 cup arugula (optional)
1 tablespoon honey
4 prosciutto slices
2 peaches, sliced
2 tablespoons chopped fresh mint
1. In a small bowl, stir together the cottage cheese, lemon zest, salt,
and pepper to combine.
2. Divide the cottage cheese mixture among the 4 toast slices and
spread it evenly.
3. Top each with ¼ cup arugula (if using).
4. Drizzle the honey on top.
5. Top each sandwich with prosciutto, peaches, and mint.
SUBSTITUTION TIP: If you don’t enjoy mint, use fresh basil. If you
don’t have any cottage cheese, use ricotta. I enjoy the spicy flavor of
arugula, but if you don’t, use baby spinach or omit the greens; the
sandwich will still taste delicious.
SODIUM: 616MG
Curried Egg Salad Sandwiches
with Watercress
I’ve been eating egg salad as long as I can remember. This

is a great recipe to double up and enjoy throughout the
week. This version is a little spicy, with the addition of the curry
powder and watercress. Watercress is a bitter green and adds a
nice little peppery flavor to the sandwiches, and it pairs well with the
creamy egg salad.
6 large hard-boiled eggs, peeled and chopped

¼ cup diced celery
¼ cup low-fat plain Greek yogurt
1¼ teaspoons curry powder
¼ teaspoon kosher salt
8 whole-grain bread slices
½ cup watercress, chopped
1. In a medium bowl, stir together the eggs, celery, yogurt, mustard,
curry powder, salt, and pepper.
2. Toast the bread, if you like.
3. Divide the egg salad among 4 slices of bread and spread it into
an even layer.
4. Top each with watercress and a second slice of bread.
COOKING TIP: I like to make a dozen hard-boiled eggs in my
pressure cooker when I food prep on Sunday. Hardboiled eggs can
last up to 1 week in the refrigerator with their shells on. Label the
container with the date so you remember to eat them in time.
21G; SODIUM: 679MG
This sandwich has so many flavors and textures: It’s

creamy, tangy, crunchy, and herbaceous from the
homemade pesto. Store-bought pesto is just fine if you don’t have
the time to make your own.
4 (8-inch) flour tortillas (I use spinach tortillas) or flatbreads

½ cup Easy Pesto or store-bought pesto
2 cups shredded cooked chicken
2 small roma tomatoes, sliced
1 cup shredded, part-skim mozzarella cheese
¼ cup store-bought balsamic glaze
1. Place the tortillas on a flat work surface, such as a cutting board.
Spread 2 tablespoons of pesto on each tortilla.
2. Divide the chicken among the tortillas and top each with the
lettuce, tomatoes, and mozzarella cheese.
3. Drizzle the balsamic glaze on top.
4. Roll up the tortillas, tucking in the sides as you go, and cut in half
to serve.
VARIATION TIP: If you are not a fan of pesto, smash a large

avocado and use that instead.
SODIUM: 561MG
Caesar dressing is one of my favorites, and I could eat my

Lighter Caesar Dressing on salads for lunch every day. This
wrap is the perfect showcase for it—crunchy, salty, and protein
filled.
4 (8-inch) flour tortillas

1½ cups shredded cooked chicken
1 yellow bell pepper, cut into strips
½ cup grated Parmesan cheese
½ cup Lighter Caesar Dressing
1. Place the tortillas on a flat work surface, such as a cutting board.
Divide the romaine lettuce among the tortillas, placing it in the
middle of each.
2. Place the shredded chicken, bell pepper, and Parmesan cheese
on top of the romaine.
3. Drizzle some dressing on top.
4. Roll up the tortillas, tucking in the sides as you go, and cut in half
to serve.
VARIATION TIP: There are so many different tortilla flavor options.

For this recipe, I love the sun-dried tomato or spinach variety. I add
almonds or walnuts for extra crunch.
SODIUM: 654MG
My family loves lettuce wraps. We like to wrap just about

anything in lettuce, from tacos to chicken salad. The idea for
roast beef wraps developed when we ran out of bread and I was
craving a roast beef sandwich. You can switch these up a million
different ways: Try adding cheese or substituting Easy Pesto for the
mustard.
8 large butter lettuce or romaine lettuce leaves

3 tablespoons Dijon mustard or light mayonnaise
12 roast beef slices
½ cucumber, diced
½ cup shredded carrots
¼ cup Italian Dressing
1 tablespoon chopped fresh chives
1. Place the lettuce leaves on a flat work surface, such as a cutting
board. Spread each with the mustard.
2. Divide the roast beef slices among the lettuce leaves and top with
the cucumber and carrots.
3. Drizzle with the Italian dressing. Sprinkle the chives on top before
rolling and serving.
INGREDIENT TIP: I prefer butter lettuce leaves because they are

thin and easy to work with. When I make these wraps with butter
lettuce, I usually serve two per person. Romaine leaves do not fold
or roll as easily, but they offer a satisfying crunch.
SODIUM: 592MG
Fresh Veggie Spring Rolls with
Garlic-Chile Sauce
MAKES 8 ROLLS AND 1 CUP SAUCE • PREP TIME: 25 MINUTES
Spring rolls are one of my husband’s favorite lunches, and

some homemade Garlic-Chile Sauce perks them right up. In
a lunch box, they are a nice break from a sandwich or salad, and
it’s a fun way to eat a lot of vegetables.
8 rice paper wrappers

4 green lettuce leaves, halved lengthwise
1 cucumber, thinly sliced
1 red bell pepper, thinly sliced
1 avocado, pitted, peeled, and sliced
1 cup shredded carrots
1 cup chopped red cabbage
Garlic-Chile Sauce, store-bought or homemade (here), for
dipping
Thai peanut sauce, for dipping (optional)
1. Fill a shallow dish with hot water that can fit your rice paper
wrappers. One at a time, place a wrapper in the water for about
10 seconds, or until softened. Transfer the wrappers to a flat work
surface, such as a cutting board.
2. Place a lettuce leaf half on top of a wrapper, then top with one-
eighth each of the cucumber, bell pepper, avocado, carrots, and
red cabbage. Fold in the sides. Roll up the wrapper tightly; it will
seal itself. Repeat with the remaining wrappers and filling
ingredients.
3. Serve with the Garlic-Chile Sauce and Thai peanut sauce (if
using) for dipping.
COOKING TIP: If you find your rice paper wrappers are too thin or
difficult to work with, double them, placing one on top of the other.
(You’ll need 16 rice paper wrappers for this.)
SODIUM: 26MG
SIMPLE SHRIMP SCAMPI WITH ZUCCHINI
CHAPTER FOUR
Lightning-Fast 30-Minute Meals

Everything-Seasoned Avocado Toast with Egg
Vegetarian Spicy Black Bean Soup
Simple Shrimp Scampi with Zucchini
Easy Italian Salmon with Asparagus
Easy Chicken Piccata with Cauliflower Rice
Balsamic Chicken & Vegetables with Couscous
Seared Pork Chops with Mustard Sauce & Steamed Brussels
Sprouts
Chicken Sausage & Vegetable Skillet Meal
Seared Steak with Garlic Mushrooms & Sautéed Spinach
MAKES 6 TO 8 MUFFINS • PREP TIME: 10 MINUTES • COOK TIME: 20
MINUTES
These egg muffins are not only delicious, but also healthy
and perfect for meal planning. I usually double the batch and
keep them in the freezer for quick and easy breakfasts—just
put them in the refrigerator overnight to thaw so they are ready for
the morning routine. I usually reheat them in the microwave. They
are also very versatile, so use whatever ingredients you have in the
refrigerator.
Nonstick cooking spray (optional)

6 large eggs
½ teaspoon salt
⅓ cup shredded low-fat Cheddar cheese
⅓ cup diced cooked ham (optional)
⅓ cup diced tomato
¼ cup fresh baby spinach, chopped
¼ cup diced onion
1. Preheat the oven to 375°F. Line 6 cups of a standard muffin tin
with paper liners, or generously spray them with cooking spray.
2. In a medium bowl, whisk the eggs, salt, and pepper until smooth.
3. Stir in the Cheddar cheese, ham (if using), tomato, spinach, and
onion. Divide the mixture among the prepared muffin cups, filling
each about two-thirds full.
4. Bake for 16 to 19 minutes, or until a toothpick inserted into the
middle of a muffin comes out clean. Let cool for a few minutes
before removing the muffins from the tin.
5. Keep refrigerated in an airtight container for up to 5 days.
INGREDIENT TIP: Fresh spinach leaves can be a little difficult to

work with if they are big. If yours are on the larger side, cut off the
stems and place a few leaves at the bottom of the muffin tin before
pouring in the egg mixture.
PER SERVING (1 MUFFIN): CALORIES: 95; FAT: 6G; SATURATED FAT: 2G;
CHOLESTEROL: 190MG; CARBOHYDRATES: 2G; FIBER: <1G; PROTEIN: 8G;
SODIUM: 318MG
Everything-Seasoned Avocado
Toast with Egg
SERVES 4 • PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES
Avocado toast is a meal I look forward to eating at least

once a week, served alongside a tomato salad. This dish is
traditionally made with a fried egg, but I have also used
scrambled eggs and poached eggs. I love using everything bagel
seasoning on the eggs, but you could substitute red pepper flakes
for a little heat.
1 teaspoon extra-virgin olive oil

4 large eggs
1 tablespoon everything bagel seasoning
2 avocados, halved and pitted
½ teaspoon salt
4 whole-grain bread slices (I prefer a thick slice), toasted
¼ cup microgreens (optional)
1. In a large nonstick skillet over medium-high, heat the olive oil until
hot.
2. One at a time, crack 1 egg into a small bowl. Be sure there is no
eggshell in the bowl. Slowly slide the egg from the bowl into the
skillet. Sprinkle the eggs with the bagel seasoning and reduce the
heat to low. Cook for 5 to 7 minutes, or until the eggs are cooked
to your desired doneness.
3. While the eggs cook, scoop the avocado flesh into a small bowl.
Add the salt and pepper and mash with a fork until creamy.
Spread the toast with the mashed avocado.
4. Place 1 fried egg on each toast and garnish each with 1
tablespoon microgreens (if using).
VARIATION TIP: Create an avocado toast to match your mood. To

make it spicy, add some sriracha instead of or with the microgreens.
If you want a little cheese, spread some goat cheese on the toast
before topping it with the avocado. If you aren’t a fan of avocado,
mash up leftover sweet potato instead.
14G; SODIUM: 779MG
Making omelets with egg whites instead of whole eggs is a

great option if you’re concerned about cholesterol and
calories. Although I enjoy a good egg, I don’t feel like I am
missing any flavor when I use just the whites.
2¼ teaspoons extra-virgin olive oil, divided

⅓ cup chopped onion
½ red bell pepper, chopped
½ cup sliced mushrooms
¼ cup diced canned green chiles
6 large egg whites, lightly beaten
Salt
Freshly ground black pepper
¼ cup salsa
¼ cup low-fat plain Greek yogurt (optional)
1. In an omelet pan or skillet over medium, heat 1½ teaspoons of
olive oil until hot.
2. Add the onion, bell pepper, mushrooms, and green chiles. Sauté
for about 5 minutes, or until the vegetables are cooked through.
Remove the vegetables from the pan and set aside.
3. Return the pan to the heat and add the remaining ¾ teaspoon of
olive oil. Pour in half the egg whites and season with salt and
black pepper. Cook for 3 to 4 minutes, or until the whites are set,
not runny. Add half the cooked vegetables to one side of the
omelet and fold the other side over the filling. Cook for 1 minute
more, or until the egg whites are completely cooked through, then
transfer to a plate and cover to keep warm. Repeat to make a
second omelet.
4. Top the omelets with the salsa and a dollop of yogurt (if using) to
serve.
VARIATION TIP: I enjoy this omelet without cheese, but if you are
looking for a little more creaminess, a little queso blanco sprinkled in
with the vegetables is delicious. If you would like a little extra protein
and flavor, add cooked Mexican chorizo and hot sauce.
SODIUM: 383MG
SERVES 4 TO 6 • PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES
Kale—a good source of vitamin C and iron—is one of those

dark leafy greens my kids will actually eat. Sun-dried
tomatoes are also full of vitamin C and iron, so they make a
great match. I love the sweetness and the tart flavor sun-dried
tomatoes bring to this dish.

1 cup sliced mushrooms
¼ cup oil-packed sun-dried tomatoes, drained and chopped
¼ cup canned artichoke hearts, drained and chopped
2 cups chopped kale
2 tablespoons chopped fresh parsley
6 large eggs
½ teaspoon salt
1. In a medium, oven-safe nonstick skillet over medium, heat the
2. Add the mushrooms, sun-dried tomatoes, and artichoke hearts.
Sauté for about 4 minutes, or until the vegetables are softened.
3. Add the kale and parsley. Cook for about 3 minutes more, or until
the kale starts to soften.
4. While the vegetables cook, in a large bowl, whisk the eggs,
Parmesan cheese, salt, and pepper until combined.
5. Preheat the broiler.
6. Pour the egg mixture into the skillet. Reduce the heat to low,
cover the skillet with a lid or aluminum foil, and cook for about 7
minutes, or until the eggs begin to set.
7. Place the skillet under the broiler for about 5 minutes, or until the
eggs are cooked and lightly browned.
SERVING TIP: I cut my frittata like a pizza, into 6 wedges, and serve
with a salad of microgreens or watercress lightly dressed with oil and
vinegar. You can also top the frittata with a dollop of low-fat plain
Greek yogurt or goat cheese.
SODIUM: 634MG
Vegetarian Spicy Black Bean
Soup
I love a warm bowl of soup when the weather is chilly. There

is something to be said about simmering a stew all day long,
but I have made a couple of delicious soups that are ready
in much less time. This vegetarian spicy black bean soup is full of
flavor. Although great on its own, it’s also wonderful as a side dish
with a taco dinner.
2 tablespoons extra-virgin olive oil

1 onion, diced 3 garlic cloves, minced
2 (15-ounce) cans low-sodium black beans, rinsed and drained
2 red or yellow bell peppers, chopped
2¼ cups low-sodium vegetable broth
½ cup fresh cilantro or basil, chopped
2 tablespoons balsamic vinegar
1 tablespoon ground cumin
½ teaspoon red pepper flakes
1 avocado, pitted, peeled, and sliced (optional)
1. In a large pot over medium, heat the olive oil until hot. Add the
onion and garlic and cook for about 3 minutes, stirring
occasionally, or until the onion is translucent.
2. Meanwhile, in a food processor or blender, blend 1 can of black
beans until smooth. Pour the puréed beans into the pot, along
with the remaining can of whole beans.
3. Stir in the bell peppers, vegetable broth, cilantro, vinegar, cumin,
and red pepper flakes. Reduce the heat to medium-low and bring
the soup to a simmer. Cook for 10 minutes. Serve the soup
topped with the avocado (if using).
VARIATION TIP: Change up the toppings to suit your tastes. Try a

dollop of low-fat plain Greek yogurt or a sprinkling of shredded
cheese on top. Save your left-overs, as this soup is perfect as a dip
for tortilla chips or pita bread as an appetizer.
PER SERVING: CALORIES: 304; FAT: 8G; SATURATED FAT:1G;
SODIUM: 95MG
I reach for this recipe when I crave takeout. I can make a

batch in less time than it takes me to run to the closest Thai
restaurant. I use ground chicken, but if you don’t have any
on hand, cut a chicken breast into small pieces and use that
instead.
FOR THE SAUCE

⅓ cup Garlic-Chile Sauce or store-bought garlic-chili sauce or
sriracha
¼ cup fresh cilantro, chopped
1 tablespoon peanut butter
2 teaspoons low-sodium soy sauce
½ teaspoon grated peeled fresh ginger
FOR THE LETTUCE WRAPS
1 tablespoon sesame oil or extra-virgin olive oil
1 pound ground chicken
4 scallions, white and green parts separated, chopped
1½ cups coleslaw mix
½ teaspoon salt
1 head Bibb lettuce, leaves separated
TO MAKE THE SAUCE
In a small bowl, whisk the garlic-chile sauce, cilantro, peanut butter,
soy sauce, and ginger to blend. Set aside.
TO MAKE THE LETTUCE WRAPS
1. In a large skillet over medium, heat the sesame oil. Add the
ground chicken, scallion white parts, and garlic. Cook for 5 to 7
minutes, stirring to break up the chicken, or until the chicken is
cooked through.
2. Add the coleslaw mix, salt, and pepper. Cook for 2 minutes more.
3. Stir in the sauce. Cook for 1 minute to heat the sauce.
4. Spoon the chicken filling into the lettuce cups and garnish with the
scallion green parts.
SUBSTITUTION TIP: Try lean ground beef, ground pork, shrimp, or

even tofu in place of the chicken.
SODIUM: 680MG
GETTING SAUCY
Proper seasoning is the key to making healthy eating delicious. To
this end, I love to keep my Easy Pesto and Garlic-Chile Sauce in
the refrigerator. Neither requires any cooking, and both add a
punch of flavor to many of the dishes in this book. Try them on
eggs, sandwiches, and grain bowls.
Easy Pesto
MAKES 2 CUPS • PREP TIME: 5 MINUTES
2 cups packed fresh basil leaves
½ cup grated Parmesan cheese
¼ cup pine nuts
1 garlic clove, peeled
Juice of 2 lemons
¼ teaspoon salt
In a food processor, combine the basil, Parmesan cheese, pine
nuts, and garlic. Pulse until finely chopped, then add the lemon
juice, salt, and pepper. Pulse to combine. With the processor
running, slowly add the olive oil and process until a paste-like
pesto forms. Keep refrigerated in an airtight container for up to 4
days.
PER ¼-CUP SERVING: CALORIES: 97; FAT: 9G; SATURATED FAT: 2G;
SODIUM: 190MG
Garlic-Chile Sauce
MAKES 1½ CUPS • PREP TIME: 10 MINUTES
1 cup chopped fresh Thai or serrano chiles
3 garlic cloves, peeled
¼ cup rice vinegar, plus more as needed
1 tablespoon honey or light brown sugar, plus more as
needed
1 teaspoon salt
In a food processor, combine the chiles, garlic, vinegar, honey, and
salt. Process until smooth. If the sauce seems too thick, add more
vinegar a little at a time until you reach your desired consistency.
Taste and add more honey, as desired, to tone down the spicy
factor. Keep refrigerated in an airtight container for up to 1 month.
PER ¼-CUP SERVING: CALORIES: 17; FAT: <1G; SATURATED FAT: 0G;
CHOLESTEROL: 0G; CARBOHYDRATES: 4G; FIBER: 1G; PROTEIN: <1G;
SODIUM: 388MG
We frequent a local pizza place that offers a grape pizza. I

ordered it one day, and my life hasn’t been the same since.
If you have never had grapes on a pizza, you need to try it—
trust me. This lighter version has a lightly dressed salad on top that
rounds it out and makes it a full meal you will love.
1½ cups red seedless grapes, halved lengthwise

6 teaspoons extra-virgin olive oil, divided
4 whole-wheat naan or pita breads
⅔ cup shredded part-skim mozzarella cheese
2 tablespoons (1 ounce) Gorgonzola cheese, crumbled
1 teaspoon chopped fresh rosemary
1 cup baby arugula
1 tablespoon balsamic vinegar
1. Preheat the oven to 425°F.
2. In a small bowl, stir together the grapes and 2 teaspoons of olive
oil.
3. Brush the naan with the remaining 4 teaspoons of olive oil. Top
the breads with the mozzarella and Gorgonzola cheese.
4. Sprinkle the grapes over the cheese and top with the rosemary.
Place the naan pizzas on a baking sheet.
5. Bake for 8 minutes, or until the cheese just starts to brown.
Remove from the oven.
6. In a medium bowl, combine the arugula and vinegar. Lightly toss
to coat and divide it among the pizzas.
VARIATION TIP: I love stocking up on naan at the grocery store.

You can keep them in the freezer and pull them out the morning
before making dinner. I use them all the time for different pizza
recipes. One of the most fun dinners for my family is when we all
make our own pizza and enjoy them with a movie.
SODIUM: 602MG
My family regularly enjoys several different versions of

tacos, including these quinoa-zucchini taco bowls. Quinoa is
gaining popularity, and for good reason. It’s an excellent
source of magnesium, manganese, and calcium, and it also has
twice as much protein as rice, making it a great option for a
vegetarian dish. I prep ahead and make a batch on Sunday to use
throughout the week, or you can find it already prepared in the
grocery store.

2 large zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 onion, chopped
1½ teaspoons chili powder
1½ teaspoons ground cumin
1½ teaspoons sweet or smoked paprika
2 (15-ounce) cans kidney beans or pinto beans
4 cups cooked quinoa, warmed
1 cup salsa
¼ cup low-fat plain Greek yogurt or sour cream (optional)
Chopped fresh cilantro, for garnish (optional)
1 lime, cut into wedges
1. In a large skillet over medium-high, heat the olive oil until hot. Add
the zucchini, red bell pepper, yellow bell pepper, and onion.
Season with the chili powder, cumin, and paprika. Cook for 3 to 5
minutes, or until the vegetables begin to soften.
2. Stir in the kidney beans and cook for about 5 minutes, or more
until the vegetables are tender and the beans are heated through.
3. Divide the quinoa among 4 serving bowls and top with the beans
and vegetables.
4. Garnish with the salsa, yogurt (if using), and cilantro (if using).
Serve with the lime wedges for squeezing.
VARIATION TIP: To add more vegetarian protein to this dish, include

some tofu or tempeh. For a nonvegetarian option, use ground
chicken or turkey. This is also a great recipe for leftover turkey.
SODIUM: 1,091MG
Don’t be intimidated by tofu. It is easy to work with and

versatile, and it soaks up the flavors of whatever you cook
with it. This recipe is a good tutorial on how to cook it in a
skillet. I love some spice in my life, so this dish is on the spicy side,
but you can substitute teriyaki sauce or barbecue sauce if you like
something with less fire.
½ cup dry sherry

⅓ cup low-sodium soy sauce
2 tablespoons honey
1½ teaspoons red pepper flakes
1 large onion, cut into ¼inch-thick rounds
1 (12-to 14-ounce) package extra-firm tofu, pressed (see tip) and
cut into ½inch cubes
Cooked rice or noodles
1 tablespoon chopped fresh chives
1. In a small bowl, whisk the sherry, soy sauce, honey, and red
pepper flakes to combine.
2. Line a large nonstick skillet with the onion rounds. Place the tofu
on top and pour the sauce over everything. Place the skillet over
high heat. Cover the skillet and cook for about 5 minutes, or until
the mixture begins to boil.
3. Reduce the heat to medium and cook for 5 to 10 minutes more, or
until the sauce has thickened and the tofu is heated through.
Baste the tofu occasionally with the sauce as it cooks.
4. Serve the tofu over rice, garnished with chives.
INGREDIENT TIP: Extra-firm tofu is great for skillet cooking, deep-

frying, or baking. To press tofu, wrap it in paper towels and place
something heavy, like a large skillet, on top. Let it sit for 30 minutes.
This forces the moisture out of the tofu and helps it absorb flavor
better.
SODIUM: 789MG
I’ve loved fried rice since I learned how to talk. My parents

took me to our local Chinese restaurant for special
occasions, and I always filled up on rice. After a few days of
home-cooked meals, I have a ton of leftovers in the refrigerator.
This recipe is perfect for using some of those items—my favorite
combination is pancetta with peas.
2 tablespoons canola or vegetable oil, divided

2 cups cooked white rice or brown rice
1 small onion, diced
2 cups frozen diced carrots and peas
3 scallions, thinly sliced on a bias
1 cup diced cooked meat or tofu of choice (see tip)
2 tablespoons low-sodium soy sauce
2 large eggs, lightly beaten
1. In a large nonstick skillet over high, heat 1 tablespoon of canola
oil until hot.
2. Add the rice and cook for 3 to 4 minutes, or until the rice starts to
brown. Transfer the rice to a bowl and set aside.
3. Reduce the heat to medium-high, return the skillet to the heat,
and add the remaining 1 tablespoon of canola oil.
4. Add the onion, carrots and peas, scallions, and garlic. Cook for
about 3 minutes, or until the onion is translucent.
5. Stir in the rice to combine.
6. Add the meat and soy sauce. Stir well. Cook for about 2 minutes,
or until heated through. Push the rice to side of the skillet and add
the eggs. Cook for 2 to 3 minutes, scrambling the eggs. Stir the
eggs into the rice mixture.
SUBSTITUTION TIP: This recipe is meant to use up leftovers, so get

creative. Try leftover turkey, chicken, pancetta, tofu, or steak. You
can change up the vegetables as well. Try frozen broccoli, cooked
bell peppers, or leftover cooked sweet potato.
20G; SODIUM: 407MG
Simple Shrimp Scampi with
Zucchini
Shrimp scampi is such a flavorful and easy recipe to make

at home, and adding vegetables to pasta dishes is a great
way to get more nutrients into your meals.
1 tablespoon salt, plus 1 teaspoon

8 ounces spaghetti
4 tablespoons extra-virgin olive oil, divided
1 large zucchini, quartered and sliced
1 tablespoon butter
1 pound large shrimp, peeled and deveined
1 teaspoon red pepper flakes
¼ cup freshly squeezed lemon juice
¼ cup fresh flat-leaf parsley, chopped
¼ cup grated Romano or Parmesan cheese
1. Bring 4 quarts of water to a boil over high heat. Add 1 tablespoon
of salt and the spaghetti. Cook for 8 to 10 minutes, or according to
the package directions, until the spaghetti is al dente. Drain.
Return the spaghetti to the pot and keep warm.
2. While the spaghetti cooks, in a large skillet over medium-high,
heat 2 tablespoons of olive oil until hot.
3. Add the zucchini and season with ½ teaspoon of salt and the
black pepper. Cook for about 4 minutes, stirring occasionally, or
until tender. Remove the zucchini from the skillet and reserve.
4. Return the skillet to medium-high heat and add the remaining 2
tablespoons of olive oil and the butter to melt. Add the garlic and
sauté for 30 seconds. Add the shrimp and season with the
remaining ½ teaspoon of salt and the red pepper flakes. Cook for
about 2 minutes per side, or until the shrimp are opaque.
5. Stir in the lemon juice and parsley. Add the zucchini and the pasta
to the skillet and sprinkle with the Romano cheese. Toss to
combine.
39G; SODIUM: 1,343MG
Easy Italian Salmon with
Asparagus
My mom created this recipe using a spice blend she bought

from a specialty store. I loved it so much I had to figure out
how to make it myself. I think I came close. You can
substitute your favorite spices, if you prefer.
Nonstick cooking spray (optional)

1 (1-to 1½-pound) skin-on salmon fillet
1 pound asparagus, woody ends trimmed
3 tablespoons extra-virgin olive oil or melted butter, divided
1 teaspoon grated Romano cheese, plus ¼ cup (¼ cup optional)
1 teaspoon dried basil
1 teaspoon dried parsley
½ teaspoon garlic powder
¼ teaspoon salt
½ lemon
1. Preheat the oven to 400°F. Line a sheet pan with aluminum foil or
coat it with cooking spray.
2. Place the salmon on the prepared sheet pan, skin-side down.
Arrange the asparagus around the salmon and drizzle the
asparagus with 2 tablespoons of olive oil and the garlic.
3. In a small bowl, whisk the remaining 1 tablespoon of olive oil, 1
teaspoon of Romano cheese, the basil, parsley, garlic powder,
salt, and pepper to combine. Brush the mixture over the salmon.
4. Depending on the thickness of the salmon, bake for 15 minutes,
or until the asparagus is fork-tender and the salmon is cooked
through (an internal temperature of 145°F) and flakes easily with
a fork. Keep an eye on the salmon to make sure it doesn’t burn.
5. Squeeze the lemon over the asparagus, sprinkle with the
remaining ¼ cup of Romano cheese (if using), and serve with the
salmon.
SODIUM: 204MG
Greek flavors snuck up on me: I thought I didn’t like them,

and then I actually tried them, and I was hooked. I love
olives, tomatoes, and feta cheese—and this recipe has them
all. This recipe is perfect for lunch or dinner. Serve it with sliced pita
bread and hummus if you don’t have cooked rice on hand. It is a
light meal that fills you up.
1 cup Italian Dressing, divided

1 pound boneless, skinless chicken breasts, cut into 1-inch
pieces
2 cups diced tomato 2 cucumbers, diced
¾ cup pitted Kalamata olives, halved
1 red onion, chopped
½ cup crumbled feta cheese
2 cups cooked brown rice, warmed
1. In a medium bowl, combine ½ cup of Italian dressing and the
chicken. Stir to coat and set aside to marinate.
2. In another medium bowl, combine the tomato, cucumbers, olives,
and red onion. Set aside.
3. In a large skillet over medium, heat the olive oil until hot. Using a
slotted spoon, remove the chicken from the marinade and add it
to the skillet. Discard the marinade. Cook the chicken for 5 to 7
minutes, or until cooked through and no longer pink. Set aside.
4. Add the feta cheese to the bowl with the vegetables.
5. Pour the remaining ½ cup of dressing over the vegetables and stir
to coat.
6. Place ½ cup brown rice in each of 4 small serving bowls. Top the
rice with chicken and evenly divide the vegetable mixture among
the bowls.
COOKING TIP: For even more flavor, marinate the chicken

overnight in the refrigerator.
SODIUM: 794MG
Easy Chicken Piccata with
Cauliflower Rice
This recipe is the answer to that age-old question, “What

can I make with this chicken I have in the refrigerator?”
Chicken piccata is a classic dish that is so easy to prepare.
Instead of serving it with pasta, I love pairing it with simple
cauliflower rice. The extra sauce from the chicken mixes in with the
rice and tastes amazing.
⅓ cup whole-wheat flour

1 teaspoon salt
2 boneless, skinless chicken breasts, halved lengthwise
1 large lemon, halved, 1 half sliced
1 cup low-sodium chicken broth
1 (10-ounce) package frozen cauliflower rice
2 tablespoons unsalted butter
2 tablespoons capers, drained
Chopped fresh parsley, for garnish (optional)
1. On a plate, stir together the flour, salt, and pepper. Dredge each
chicken breast in the seasoned flour and shake off any excess.
Discard any leftover flour.
2. In a large cast-iron skillet over medium, heat the olive oil until hot.
Add the chicken and panfry for about 3 minutes per side, or until it
is browned, cooked through, and no longer pink. Remove the
chicken and set aside.
3. Place the lemon slices in the skillet. Cook for about 1 minute. Add
the garlic and cook for 30 seconds more. Add the chicken broth
and cook for about 3 minutes, or until slightly reduced.
4. While the broth reduces, prepare the cauliflower rice in the
microwave according to the package directions.
5. Add the butter, juice from the remaining lemon half, and the
capers to the skillet. Stir to combine. Reduce the heat to medium-
low.
6. Add the chicken to the skillet and cook for 2 to 3 minutes, or until
the chicken is heated through and the sauce is thickened to your
liking. Garnish with parsley (if using) and serve with the
cauliflower rice.
INGREDIENT TIP: Look for the thin-cut chicken cutlets at the

grocery store to save time cutting the chicken.
SODIUM: 1,016MG
Balsamic Chicken & Vegetables
with Couscous
I used to make chicken with vegetables and rice so often my

kids started complaining, which is when I knew I needed to
freshen it up. This variation has a delicious sauce that gives
it a lot of flavor. Paired with couscous, it’s a nice variation on
chicken and rice. Serve this over cauliflower rice to trim the carbs
and calories, if you like.
¾ cup Italian Dressing

1 tablespoon honey
¼ teaspoon red pepper flakes
pieces
1½ teaspoons salt, divided
1¾ cups water
1½ cups couscous
1 pound green beans, trimmed
1½ cups carrot matchsticks
1 cup grape tomatoes, halved, or 1 chopped tomato
2 tablespoons fresh basil, cut into fine strips (optional)
1. In a medium bowl, whisk the Italian dressing, vinegar, honey, and
red pepper flakes until well combined. Set aside.
2. In a large skillet over medium-high, heat 2 tablespoons of olive oil
until hot. Add the chicken and season it with ½ teaspoon of salt
and the black pepper. Cook for about 6 minutes, stirring
occasionally, or until the chicken is browned on all sides, cooked
through, and no longer pink.
3. While the chicken cooks, bring the water to a boil in a saucepan
over medium-high. Add the remaining 1 teaspoon of salt,
remaining 1 tablespoon of olive oil, and the couscous. Cover the
pan and cook the couscous according to package directions,
adjusting the heat as needed. Keep warm.
4. Add half the sauce to the chicken and stir to coat. Using a slotted
spoon, transfer the chicken to a bowl, leaving the sauce in the
skillet.
5. Add the green beans, carrots, and tomatoes to the skillet. Cook
for about 5 minutes, stirring constantly. I like my vegetables with a
little bite, but cook until your desired doneness. Transfer the
vegetables to the bowl with the chicken.
6. Add the remaining sauce to the skillet and cook for 1 to 2
minutes, or until it is thickened to your liking. Return the chicken
and vegetables to the skillet and toss with the sauce to coat.
Serve with the couscous, garnished with the basil (if using).
COOKING TIP: To add more flavor, I use low-sodium chicken broth

or vegetable broth instead of the water when I cook couscous in step
3. I often double the couscous needed for a recipe and reserve the
leftovers for protein bowls or fried rice later in the week.
SODIUM: 1,539MG
Seared Pork Chops with Mustard
Sauce & Steamed Brussels
Sprouts
The star of this dish is the mustard sauce, made after

cooking the pork chops. It’s slightly sweet from the apple
cider and pairs well with the pork. Brussels sprouts are one
of my kids’ favorite vegetables. I like to capitalize on this liking as
much as I can, as they are high in fiber and low in calories.
1 pound Brussels sprouts, trimmed

Salt for seasoning (optional)
1 teaspoon freshly ground black pepper, divided
4 (1-inch-thick) boneless pork chops
2 tablespoons butter, divided
¾ cup low-sodium chicken broth
¼ cup apple cider
2 tablespoons Dijon mustard
1 tablespoon fresh rosemary leaves, chopped
1. Fit a medium saucepan with a steamer. Fill the pan with water up
to the bottom of the steamer. Cover the pan and bring the water to
a boil. Add the Brussels sprouts. Cover the pan and steam the
sprouts for 6 to 8 minutes, or until fork tender. Season with salt, if
desired, and ½ teaspoon of pepper.
2. While the Brussels sprouts cook, season the pork chops all over
with the remaining ½ teaspoon of pepper and salt, if desired.
3. In a large skillet over medium-high, heat the olive oil and 1
tablespoon of butter. Add the pork chops and cook for 3 to 4
minutes per side, or until the internal temperature reaches 145°F.
Remove the chops from the skillet.
4. Return the skillet to the heat and add the chicken broth and apple
cider. Bring to a boil. Stir the liquid, scraping up any browned bits
from the bottom of the skillet. Reduce the heat to medium-low and
simmer the sauce for 5 minutes.
5. Whisk in the mustard, the remaining 1 tablespoon of butter, and
the rosemary. Cook for 30 seconds. Return the pork chops to the
skillet and cook for 2 to 3 minutes, or until heated through. Place
the pork chops on plates, pour the sauce over the meat, and
serve with the Brussels sprouts.
SUBSTITUTION TIP: If you don’t have apple cider on hand, use

white wine or more chicken broth. You can also substitute broccoli or
green beans for the Brussels sprouts.
SODIUM: 866MG
Chicken Sausage & Vegetable
Skillet Meal
This is one of the most popular recipes in our household, not

only because it is so easy to make, but also because it is so
good. This is a great recipe for using up any vegetables you
have in the refrigerator. I have made it with zucchini, corn, and
broccoli. When we are on a tight schedule, I use a bag of frozen
stir-fry vegetables; this little trick turns it into a 20-minute meal.

½ onion, diced ½ red bell pepper, sliced
½ green bell pepper, sliced
½ cup sliced mushrooms
½ cup sliced water chestnuts
1 teaspoon garlic powder 1 /2teaspoon salt
1 (12-ounce) package smoked chicken sausage (I love the apple
flavor), cut into ½-inch-thick pieces
1. In a large skillet over medium heat, warm the olive oil. Add the
onion, red bell pepper, green bell pepper, mushrooms, and water
chestnuts. Season with garlic powder, salt, and black pepper.
Cook for about 7 minutes, stirring occasionally, or until the
vegetables are tender. Transfer the vegetables to a bowl.
2. Return the skillet to the heat and arrange the sausage pieces in
the skillet. Cook for about 4 minutes per side to brown and cook
through. Stir the vegetables into the skillet. Cook for 1 to 2
minutes, or until the vegetables are hot.
LOVE YOUR LEFTOVERS: I highly suggest making a double batch,

because the leftovers taste amazing. I also love to cut the sausage
and vegetables into smaller pieces and make an omelet with them in
the morning.
22G; SODIUM: 1719MG
Seared Steak with Garlic
Mushrooms & Sautéed Spinach
I hope the last meal I ever eat is steak and potatoes. This
dinner is the one I choose every birthday and special
occasion. The earthy mushrooms pair nicely with the steak,
and a side of greens rounds out the meal, fit for any special night in.
4 (1-inch-thick) sirloin steaks (1 to 1½ pounds)

1 teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
1 tablespoon butter 4 garlic cloves, minced
8 ounces mushrooms, sliced
6 cups fresh baby spinach
Chopped fresh parsley, for garnish
1. Pat the steaks dry with a paper towel and season both sides with
½ teaspoon of salt and ¼ teaspoon of pepper.
2. In a large skillet over medium-high, heat 1 tablespoon of olive oil
and the butter to melt. Add the steaks and cook for 4 minutes per
side for medium, or until they reach your desired doneness.
Remove from the skillet and let rest.
3. Return the skillet to the stovetop and reduce the heat to medium.
Heat the remaining 1 tablespoon of olive oil.
4. Add the garlic and cook for 20 seconds. Add the mushrooms and
cook for about 2 minutes, stirring occasionally, or until the
mushrooms begin to soften.
5. Stir in the spinach and cook for about 4 minutes, or until it wilts.
Serve the vegetables with the steaks. Garnish with parsley.
INGREDIENT TIP: Look for steamable red potatoes you can make in
the microwave. These are great with steak and can be ready in
about 10 minutes.
SODIUM: 717MG
I was looking for a new steak recipe when I learned about

chimichurri, a full-flavored herb pesto that originated in
Argentina. This chimichurri gives the steak the extra flavor
punch a lean meat needs. If you are looking to change up an old
favorite, this recipe is for you.
FOR THE CHIMICHURRI

½ cup fresh cilantro leaves
½ cup fresh parsley leaves
½ onion, diced
⅓ cup extra-virgin olive oil
Juice of 3 limes
1 tablespoon minced garlic
1 teaspoon salt
½ teaspoon dried oregano
FOR THE FLANK STEAK
1 to 1½ pounds flank steak, trimmed
¼ cup Montreal steak seasoning
TO MAKE THE CHIMICHURRI
In a food processor, combine the cilantro, parsley, onion, olive oil,
lime juice, garlic, salt, oregano, red pepper flakes, and black pepper.
Pulse until smooth, stopping to scrape down the sides as needed.
Set aside.
TO MAKE THE FLANK STEAK
1. Preheat a grill to medium-high heat or a grill pan over medium-
high heat.
2. Pat dry the flank steak with a paper towel and rub it all over with
the seasoning.
3. Rub the grill with the olive oil and place the steak on the grill.
Cook to your desired level of doneness, which for medium is
about 4 to 6 minutes per side, or until the center is light pink in
color or reaches a minimum internal temperature of 145°F.
Transfer the steak to a cutting board and let rest for 5 minutes.
4. Thinly slice the steak against the grain and serve with the
chimichurri.
SODIUM: 996MG
This stir-fry is a great recipe if you have picky eaters, like I

do. I use beef here, but you can easily substitute chicken,
pork, or even tofu.
¼ cup low-sodium soy sauce

2 tablespoons rice vinegar
2 tablespoons freshly squeezed orange juice
2 tablespoons honey
2 teaspoons sesame oil
1 pound flank steak, sirloin, or skirt steak, thinly sliced against
the grain into ½-inch strips
½ teaspoon salt
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
3 cups sugar snap peas, trimmed
2 tablespoons sesame seeds
1. In a small bowl, whisk the soy sauce, vinegar, orange juice,
honey, and sesame oil until combined. Set aside.
2. Season the steak on both sides with the salt and black pepper.
until hot.
4. Working in batches as needed, add the steak to the skillet in a
single layer. Sauté for about 3 minutes per side, or until cooked
through. Remove the steak, cover to keep warm, and set aside.
5. Return the skillet to the stovetop and reduce the heat to medium.
Add the remaining 1 tablespoon of olive oil to the skillet. When the
oil is hot, add the garlic and cook for 30 seconds. Add the red bell
pepper, yellow bell pepper, and snap peas to the skillet. Cook for
about 4 minutes, or until the vegetables are just softened.
6. Return the steak to the skillet and pour in the sauce. Toss the
vegetables and meat with the sauce until coated. Cook for 2 to 3
minutes more, or until the steak is heated through.
7. Sprinkle with the sesame seeds and serve.
SODIUM: 933MG
PORK CHOPS WITH COLLARD GREENS
CHAPTER FIVE
One-Pot and Skillet Meals

Sausage, Kale & Quinoa Breakfast Skillet
Carrot Ginger Soup
Wild Rice Soup
Smoked Salmon & Asparagus Fettuccine
Pan-Seared Tilapia with Pesto & Tomatoes
Easy Jambalaya with Sausage & Shrimp
Lemon Pepper Chicken with Broccoli
Tex-Mex Sweet Potato Skillet with Chicken
Egg Roll in a Bowl
American Goulash
Potatoes—I can’t live without them. They get a bad rap

these days, but they are full of heart-healthy ingredients,
including fiber, so don’t discount them. My favorite pairing is
potatoes with eggs. This breakfast hash combines some of my
beloved breakfast foods in one skillet.

1 pound potatoes, butternut squash, or sweet potatoes, diced
8 ounces baby bella mushrooms, sliced
1 cup Brussels sprouts, halved
1 red bell pepper, diced
3 cups fresh baby spinach Salt
4 large eggs
Fresh thyme leaves, for garnish (optional)
1. In a large skillet over medium-high, heat the olive oil until hot.
2. Add the potatoes and cook for about 4 minutes.
3. Add the mushrooms, Brussels sprouts, and bell pepper. Cook for
6 to 8 minutes, or until the potatoes are tender.
4. Add the spinach and season with salt and black pepper. Cook for
about 2 minutes, or until the spinach wilts.
5. Move the mixture around in the skillet and make 4 wells in it.
Crack 1 egg into each well. Cover the skillet and cook for about 5
minutes for medium eggs, or until the eggs are cooked to your
desired doneness. Serve garnished with fresh thyme (if using).
VARIATION TIP: This recipe is perfect for using up leftovers in your

refrigerator. Add a handful of diced cooked ham or shredded cooked
turkey. I have even thrown in leftover taco meat. It was delicious.
12G; SODIUM: 133MG
Sausage, Kale & Quinoa
Breakfast Skillet
I call this a breakfast skillet because I enjoy making it the

night before and eating it first thing the next morning. It is
filled with protein and vegetables to give you energy
throughout the day. It also makes a lovely option for lunch or dinner.

3 garlic cloves, minced 1 zucchini, chopped
1 pound fully cooked chicken sausage (I love andouille), cut
into rounds
4 cups chopped kale
1 cup frozen corn
1 cup quinoa, rinsed well
1 cup apple cider
1. In a large, deep skillet over medium-high, heat the olive oil until
hot.
2. Add the garlic and sauté for 30 seconds. Add the zucchini and
sausage and cook for about 6 minutes, stirring occasionally, or
until the sausage is browned on both sides. Add the kale and
sauté for 1 minute, or until the kale begins to wilt.
3. Stir in the corn, quinoa, apple cider, and chicken broth. Bring to a
boil. Reduce the heat to low and cover the skillet. Simmer the
mixture for 20 to 25 minutes, or until the quinoa has absorbed all
the liquid.
4. Sprinkle with Parmesan cheese and serve. Refrigerate leftovers
in an airtight container for up to 4 days.
VARIATION TIP: Other meats would also make a tasty meal. Try
slices of beef left over from a steak dinner with some mushrooms
instead of zucchini.
Carrot Ginger Soup
Ginger is a multitalented ingredient: In addition to tasting

great, it can soothe sore muscles and help reduce
inflammation, so this recipe is especially good for a post-
workout lunch. This is a good dish to make ahead and freeze for
later meals.
1 tablespoon unsalted butter

2 pounds carrots, diced (5 cups)
1 onion, chopped 3 garlic cloves, minced
2 tablespoons chopped peeled fresh ginger
1 teaspoon salt
½ teaspoon ground turmeric
4 cups low-sodium vegetable broth or low-sodium chicken
broth
1 cup coconut milk
Low-fat plain Greek yogurt, for garnish (optional)
1. In a large Dutch oven or stockpot over medium, melt the butter.
2. Add the carrots, onion, and garlic. Cook for about 8 minutes,
stirring occasionally, until the onion is translucent.
3. Stir in the ginger, salt, pepper, and turmeric. Cook for about 2
minutes.
4. Stir in the vegetable broth and bring the soup to a simmer. Cook
for 20 to 25 minutes, until the carrots are soft.
5. Using an immersion blender, blend the soup to your desired
consistency.
6. Stir in the coconut milk. Serve garnished with a dollop of yogurt (if
using). Refrigerate leftovers in an airtight container for up to 4
days.
COOKING TIP: If you don’t have an immersion blender, use a

regular blender, working in batches as needed.
SODIUM: 849MG
My favorite soups usually contain a ton of vegetables,

because I love the flavor. The quinoa adds plenty of protein
and fiber to keep you feeling full and satisfied throughout the
day. I love the texture it brings to this otherwise traditional vegetable
soup.

1 onion, chopped
3 carrots, sliced
2 celery stalks, diced
1 zucchini, diced
1 (14.5-ounce) can diced tomatoes
¾ cup quinoa, rinsed well
2 teaspoons Italian seasoning
6 cups low-sodium vegetable broth
1 cup chopped kale or fresh spinach
Salt
1. In a large Dutch oven or stockpot over medium-high, heat the
2. Add the onion, garlic, carrots, celery, and zucchini. Cook for 8 to 9
minutes, until the vegetables are tender.
3. Stir in the tomatoes, quinoa, Italian seasoning, and vegetable
broth. Bring the soup to a boil. Reduce the heat, cover the pot,
and simmer for 20 to 25 minutes, until the quinoa is cooked.
4. Stir in the kale and cook for 5 minutes more. Taste and season
with salt and pepper. Refrigerate leftovers in an airtight container
for up to 4 days.
VARIATION TIP: Add 1 can of beans (any type you like) with the
tomatoes for a heartier, stew-like soup.
SODIUM: 466MG
When it is rainy or cloudy outside, you will often find my

family indoors enjoying tomato soup. This one is garnished
with basil oil, which gives it a beautiful, fragrant, tasty finish.
You can skip the basil oil, of course, but do throw in a couple basil
leaves before blending.

1 onion, diced
5 (14.5-ounce) cans diced tomatoes
Salt
1 cup fresh basil leaves
Juice of ½ lemon
1. In a large Dutch oven or stockpot over medium-high, heat 1
tablespoon of olive oil until hot.
2. Add the onion and garlic. Cook for about 5 minutes, stirring
3. Add the tomatoes to the pot and bring the soup to a boil. Reduce
the heat and simmer for about 20 minutes.
4. While the soup simmers, in a blender, combine the remaining 6
tablespoons of olive oil, the basil leaves, and lemon juice. Blend
until puréed. Set aside.
5. Using an immersion blender, blend the soup in the pot to your
desired consistency. Taste and season with salt and pepper.
Serve the soup with a drizzle of basil oil on top.
6. Refrigerate leftovers in an airtight container for up to 4 days.
INGREDIENT TIP: I use canned tomatoes here because I keep

them stocked in my pantry at all times, but you can absolutely make
this soup with fresh tomatoes. You will need about 8 cups halved,
cored, and seeded tomatoes. You may have to cook the soup a little
longer to break down the tomatoes.
SODIUM: 964MG
Wild Rice Soup
SERVES 6 • PREP TIME: 15 MINUTES • COOK TIME: 1 HOUR
Wild rice is high in fiber and protein, making it an excellent

vegetarian choice. I am a huge fan of mushrooms, which are
delicious and full of antioxidants. In other words, this soup
not only tastes fantastic and fills you up, but it is also great for your
overall health. I enjoy this soup with whole milk, but use half-and-
half if you want to make it a little richer.

8 ounces baby bella mushrooms, sliced
1 onion, diced
1 cup diced carrots (about 2 carrots)
½ cup diced celery (about 2 stalks)
6 cups low-sodium vegetable broth or low-sodium chicken
broth
1½ cups wild rice
1 bay leaf
1 cup whole milk or half-and-half
Salt
Fresh thyme leaves, for garnish (optional)
2. Add the mushrooms, onion, carrots, and celery. Cook for about 5
minutes, stirring occasionally, or until the vegetables have
softened. Add the garlic and cook for 1 minute more.
3. Stir in the vegetable broth, wild rice, and bay leaf. Bring the soup
to a boil. Reduce the heat to a simmer and cook, uncovered, for
45 minutes to 1 hour, or until the rice is tender.
4. Remove the pot from the heat and stir in the milk. Taste and
season with salt and pepper. Serve garnished with thyme (if
days.
INGREDIENT TIP: I use baby bella mushrooms in this recipe

because they are widely available in most grocery stores, but you
can use any type of mushroom you like. Each type of mushroom will
give the soup a slightly different flavor.
SODIUM: 192MG
This is my favorite recipe to make when I have leftover

rotisserie chicken in the refrigerator. You get the same
flavors as in a taco, but in a warm, hearty soup that’s perfect
any day of the week. My kids don’t appreciate spicy foods like my
husband and I do, so when we make this for just us, we add some
hot sauce or red pepper flakes.

1 large onion, chopped
4 cups low-sodium chicken broth
1 (1-ounce) packet taco seasoning
1½ cups shredded cooked chicken
1 cup frozen corn
Salt
Shredded cheese of choice, for garnish (optional)
1 cup crushed tortilla chips
Fresh cilantro, for garnish (optional)
1. In a large Dutch oven or stockpot over medium, heat the olive oil
until hot.
2. Add the onion and cook for 5 minutes. Add the garlic and cook for
2 minutes more, or until the onion is translucent.
3. Stir in the chicken broth, tomatoes, black beans, and taco
seasoning. Bring the soup to a boil, then stir in the chicken.
Reduce the heat to low and simmer the soup for 15 minutes.
4. Stir in the corn. Taste and season with salt and pepper. Cook the
soup for about 6 minutes more, or until the corn is heated
through.
5. Garnish each serving with cheese (if using), the tortilla chips, and
cilantro (if using). Refrigerate leftovers in an airtight container for
up to 4 days.
SUBSTITUTION TIP: You can make your own taco seasoning. In a

small bowl, whisk 2 tablespoons chili powder, 2 teaspoons ground
cumin, ½ teaspoon ground coriander, and ½ teaspoon garlic powder.
Store leftovers in an airtight container.
SODIUM: 830MG
This chili is tasty, nutritious, and perfect for a crisp fall day.
Filled with black beans, sweet potatoes, and corn, this is my
go-to chili recipe. This recipe is vegetarian, but you could
easily add ground beef, chicken, or turkey if you want meat protein.
Serve with your favorite toppings—I suggest shredded cheese and
plain Greek yogurt.

2 sweet potatoes, peeled and diced
1 large onion, diced
2 tablespoons chili powder
1 tablespoon ground cumin
2 cups water
1 (8-ounce) can tomato sauce
1 cup frozen corn
1 tablespoon freshly squeezed lime juice
olive oil until hot. Add the sweet potatoes and onion. Cook for
about 8 minutes, stirring occasionally, or until the sweet potatoes
start to soften and the onion turns translucent.
2. Stir in the garlic, chili powder, and cumin.
3. Add the water, tomato sauce, and corn. Bring the soup to a
simmer and adjust the heat as needed. Cook for about 15
minutes, or until the sweet potatoes are tender.
4. Stir in the black beans and lime juice. Return the soup to a
simmer and cook for about 10 minutes more, or until the flavors
meld.
LOVE YOUR LEFTOVERS: Refrigerate leftovers in an airtight

container for up to 4 days. Better yet, make a double batch and
freeze for meals in a snap—the chili reheats beautifully.
SODIUM: 260MG
This simple pasta is easy to make and has very little

cleanup, thanks to the one-pot method. I sometimes add
some red pepper flakes while the garlic cooks. You can also
add meat—it is great with either chicken or salmon.

1 onion, chopped
3 cups rigatoni
1½ cups low-sodium chicken broth
½ teaspoon dried basil
1 cup halved cherry tomatoes
1 (10-ounce) bag fresh spinach
1. In a large saucepan over medium-high, heat the olive oil until hot.
2. Add the onion and garlic. Cook for about 4 minutes, stirring
3. Add the rigatoni, diced tomatoes, chicken broth, and basil to the
pan and stir to combine. Bring to a boil, then reduce the heat to a
simmer and cook for about 15 minutes, or until the rigatoni is
almost al dente.
4. Stir in the cherry tomatoes and spinach. Reduce the heat to low.
Cook for 3 to 4 minutes, or until the spinach is wilted. Serve
sprinkled with the Parmesan cheese. Refrigerate leftovers in an
SUBSTITUTION TIP: Use any type of pasta you have on hand.

Consult the package and adjust your cooking time as needed.
SODIUM: 263MG
Smoked Salmon & Asparagus
Fettuccine
My husband used to serve homemade smoked salmon

every Thanksgiving. It was so delicious, but nowadays we
enjoy store-bought smoked salmon. It’s great with pasta:
The smoky flavor of the fish pairs really well with a creamy yogurt
sauce.

1 onion, diced
1 cup chopped asparagus
4 cups low-sodium vegetable broth, divided
8 ounces dried fettuccine
1 cup chopped kale
1 tablespoon capers, drained
8 ounces smoked salmon, chopped
Salt
1 tablespoon chopped fresh chives (optional)
1. In a large skillet over medium, heat 1 tablespoon of olive oil until
hot.
2. Add the garlic, onion, and asparagus. Sauté for about 7 minutes,
or until the asparagus is tender. Remove the vegetables from the
skillet, cover, and set aside.
3. Add 3 cups of vegetable broth to the skillet and bring it to a
simmer over high heat.
4. Stir in the fettuccine. Reduce the heat to a simmer and cook for
15 minutes.
5. Add the kale and cook for about 10 minutes more, or until the
fettuccine is al dente.
6. Reduce the heat to low and stir in the yogurt and capers until the
fettuccine is coated with the sauce. If you need to thin the sauce,
pour in the remaining 1 cup of vegetable broth, a tablespoon or
two at a time, until the sauce reaches the desired consistency.
7. Return the vegetables to the skillet, add the salmon, and stir to
combine. Cook for 3 to 4 minutes, or until heated. Taste and
season with salt and pepper. Serve garnished with the chives (if
using).
SODIUM: 1,340MG
Fish sauce is a flavorful, pungent sauce common in

Southeast Asian cuisine. It adds a nice salty flavor to this
curry. Fish sauce also contains all the good nutrients and
minerals you find in fish, like iodine and vitamins A and D.

1 onion, minced
2 teaspoons minced fresh ginger
½ teaspoon red pepper flakes, more or less as desired
1 tablespoon curry powder
1 cup coconut milk
1 tablespoon fish sauce or low-sodium soy sauce
1½ pounds large shrimp, peeled and deveined
Salt
½ cup fresh cilantro leaves (optional)
2 cups cooked white or brown rice, warmed
1. In a large skillet over medium, heat the olive oil until hot.
2. Add the onion, garlic, ginger, and red pepper flakes. Cook for
about 4 minutes, stirring frequently, or until the onion is
translucent. Stir in the curry powder until combined.
3. Add the coconut milk and fish sauce. Cook for about 5 minutes, or
until the sauce starts to reduce.
4. Add the shrimp and cook for about 5 minutes, stirring frequently,
or until the shrimp turn pink. Taste and season with salt and
pepper.
5. Turn off the heat, stir in the cilantro (if using), and serve the
shrimp and sauce over the rice. Refrigerate leftovers in an airtight
container for up to 3 days.
SUBSTITUTION TIP: You can substitute 2 tablespoons red or green

curry paste for the curry powder, which might add a bit more spice.
Pan-Seared Tilapia with Pesto &
Tomatoes
Attention, hesitant fish eaters: This recipe is so tasty you’ll

want to make it all the time. I use homemade pesto, but you
could easily cut out that step and substitute your favorite
store-bought brand. I enjoy serving this recipe with a side of brown
rice or couscous.
4 to 6 tilapia fillets (about 1½ pounds)

½ teaspoon paprika
½ teaspoon salt
2 cups arugula
1 tablespoon butter
4 to 6 tablespoons Easy Pesto
1 cup halved grape tomatoes
1 lemon
1. Season each fillet with the paprika, salt, and pepper. Set aside.
2. Divide the arugula among serving plates, and set aside.
3. In a large skillet over medium, heat the olive oil until hot. Add the
butter to melt.
4. Add the seasoned fillets to the skillet and sear each side for 3 to 4
minutes, or until done. Transfer the fillets to the bed of arugula.
5. Top each fillet with 1 tablespoon of pesto. Place the halved
tomatoes on top of the pesto and squeeze the lemon on top.
Refrigerate leftovers in an airtight container for up to 2 days.
SUBSTITUTION TIP: This recipe can be made with a variety of fish.

Try trout, cod, red snapper, or salmon.
SODIUM: 455MG
Easy Jambalaya with Sausage &
Shrimp
Jambalaya can be made several ways. This Creole version

is simple yet packs a lot of flavor. Adjust the seasonings and
the type of sausage to make it as spicy as you like. I use
chicken sausage because my kids like it, but try andouille for a little
kick.

1 (13-ounce) package smoked chicken or turkey sausage, cut
into rounds
1 onion, chopped
1 bell pepper, any color, chopped
2 teaspoons Creole seasoning
1 cup brown rice
8 ounces shrimp, peeled and deveined
Salt
1. In a large Dutch oven, deep sauté pan, or skillet over medium-
high, heat 1 tablespoon of olive oil until hot. Add the sausage and
cook for about 4 minutes per side, or until browned. Remove the
sausage from the pan and set aside.
2. Add the remaining 1 tablespoon of olive oil to the pan along with
the onion, bell pepper, and garlic. Cook for 4 to 5 minutes, or until
softened, stirring to scrape up all the browned bits from the
bottom of the pan.
3. Stir in the Creole seasoning and brown rice. Add the tomato
sauce and chicken broth and bring the mixture to a boil. Reduce
the heat to a simmer and cook, covered, for 40 to 50 minutes,
stirring occasionally, or until the rice is tender.
4. Add the shrimp and cook for 5 to 6 minutes, or until opaque and
pink. Taste and season with salt and black pepper. Refrigerate
leftovers in an airtight container for up to 3 days.
Whenever we go to a Thai restaurant, my husband always

orders the pad Thai. My version, made with zoodles, is
healthier and easy to make at home. We use our favorite
store-bought pad Thai sauce.

pieces
Salt
2 red bell peppers, thinly sliced
2 carrots, shredded
2 large eggs, beaten
6 large zucchini, spiralized
1 cup bean sprouts
1 cup store-bought pad Thai sauce
¼ cup sliced scallions
¼ cup crushed peanuts (optional)
1. In a large saucepan over medium, heat 1 tablespoon of olive oil
until hot.
2. Season the chicken all over with salt and black pepper and add it
to the pan. Cook for 4 to 8 minutes, stirring occasionally, or until
browned and cooked through. Remove the chicken from the pan
and set aside.
3. Return the pan to the heat and add the remaining 1 tablespoon of
olive oil, the bell peppers, and carrots. Cook for 4 to 5 minutes, or
until softened. Push the vegetables to one side of the pan and
pour the eggs into the other side. Scramble the eggs until they’re
cooked to your desired doneness, then stir them into the
vegetables.
4. Add the zucchini, bean sprouts, and pad Thai sauce. Stir to
combine.
5. Add the chicken and scallions. Cook for about 5 minutes, or until
heated through and the zoodles are cooked but not mushy. Top
with the crushed peanuts (if using) and serve.
6. Refrigerate leftovers in an airtight container for 2 to 3 days.
Lemon Pepper Chicken with
Broccoli
This light meal has tons of bright flavor thanks to the lemon
zest—and all members of the family will enjoy it. Serve over
your favorite cooked pasta for a heartier dinner, if you like.

1½ pounds boneless, skinless chicken breast cutlets
2 teaspoons lemon pepper
1 teaspoon salt
⅓ cup low-sodium chicken broth
Zest of 1 lemon
3 tablespoons freshly squeezed lemon juice
3 cups broccoli florets
2. In a large, oven-safe skillet over medium, heat the olive oil until
hot.
3. Season the chicken on both sides with the lemon pepper and salt.
Place the chicken in the skillet and cook for about 2 minutes per
side, or until browned.
4. In a small bowl, whisk the chicken broth with the lemon zest and
juice to combine. Pour the mixture over the chicken.
5. Arrange the broccoli around the chicken and place the skillet in
the oven.
6. Roast for about 10 minutes, or until the chicken reaches an
internal temperature of 165°F.
COOKING TIP: I love buying thinly sliced chicken breasts at the

grocery store, but if you can’t find them or you already have regular
chicken breasts in the refrigerator, halve them lengthwise and pound
them until about ½ inch thick.
SODIUM: 875MG
Tex-Mex Sweet Potato Skillet with
Chicken
I first had this dish on a camping trip, where we cooked it

over a fire, and it was delicious. This version is full of
everything I love in a Tex-Mex dish: black beans, corn, and,
of course, the star of the dish, sweet potatoes. Serve with a side
salad.

3 large sweet potatoes (1½ pounds), diced
pieces
1 onion, chopped
2 large garlic cloves, minced
2 large red bell peppers, diced
1 cup frozen corn
2 tablespoons taco seasoning
1 cup shredded low-fat Cheddar cheese
1 avocado, pitted, peeled, and diced (optional)
1. In a large skillet over medium-high, heat the olive oil until hot.
2. Add the sweet potatoes and chicken. Cook for about 6 minutes,
or until the chicken is browned and cooked through.
3. Add the onion, garlic, and bell peppers and cook for 3 minutes
more, or until the sweet potatoes are tender.
4. Stir in the black beans, corn, and taco seasoning to combine.
Cook for about 5 minutes, or until everything is heated through.
5. Garnish with the Cheddar cheese and avocado (if using) and
serve. Refrigerate leftovers in an airtight container for up to 4
days.
VARIATION TIP: Make a double batch of this recipe and serve it in

the morning with a fried or poached egg on top. You can also
substitute turkey, ham, or even tofu for the chicken or omit the
protein completely for a vegetarian dish.
41G; SODIUM: 743MG
Chicken and vegetables is one of my go-to recipes and is

often on our meal plan. I use zucchini here, but use any
summer vegetables you want.

1½ pounds boneless, skinless chicken breasts
2 tablespoons Italian seasoning
2 zucchini, cut into rounds
12 ounces green beans, trimmed
2 tablespoons white wine or low-sodium chicken broth
1 cup grape tomatoes, halved
½ cup grated Parmesan cheese (optional)
until hot.
2. Season both sides of the chicken with the Italian seasoning and
add it to the skillet. Cook for about 6 minutes per side, depending
on thickness, or until the chicken is done and the juices run clear.
Remove the chicken from the skillet and keep warm.
3. Return the skillet to the heat and add the remaining 1 tablespoon
of olive oil to heat.
4. Add the zucchini, garlic, and green beans. Sauté for about 4
minutes, allowing the vegetables to soften.
5. Stir in the red pepper flakes, white wine, and tomatoes. Cook for
about 4 minutes, or until the tomatoes are heated through.
6. Sprinkle with the Parmesan cheese (if using). Refrigerate
leftovers in an airtight container for up to 3 days.
INGREDIENT TIP: To make your own Tuscan seasoning, simply

combine 2 tablespoons crushed rosemary, 1 tablespoon dried basil,
1 tablespoon dried thyme, 2 teaspoons onion powder, 2 teaspoons
garlic powder, 1 teaspoon marjoram, 1 teaspoon crushed fennel
seeds, and ½ teaspoon salt in a small jar. Store extra in an airtight
container for up to a year.
SODIUM: 291MG
Egg Roll in a Bowl
I first had egg roll in a bowl while following a low-carb diet.

My husband loves egg rolls, and this recipe gave us what
we were craving. Add some wonton chips for a little crunch.
1 tablespoon sesame oil

1 onion, diced
1½ pounds ground turkey or ground pork
5 garlic cloves, minced 1 teaspoon ground ginger
1 (1-pound) bag coleslaw mix
1 cup shredded carrots
Salt
½ cup sliced scallion
1. In a large skillet over medium-high, heat the sesame oil.
2. Add the onion and cook for about 6 minutes, or until it softens.
3. Add the ground turkey and cook for about 6 minutes, stirring to
break up the meat, or until cooked and no longer pink.
4. Stir in the garlic, ginger, soy sauce, coleslaw mix, and carrots.
Cover the skillet and cook for about 7 minutes, or until the
cabbage wilts.
5. Taste and season with salt and pepper. Serve garnished with the
scallion.
SUBSTITUTION TIP: Make this dish gluten-free by substituting
coconut aminos or tamari for the soy sauce.
36G; SODIUM: 725MG
Collard greens are a great source of protein (surprise!), as

well as calcium and potassium. I love cooking them in the
same skillet as my pork chops because they pick up a little
of that salty, smoky flavor from the pan. Do yourself a favor and
look for prewashed and precut bags of collard greens at the grocery
store, which will save a lot of prep time.

4 (1-inch-thick) bone-in pork chops
2 tablespoons low-sodium Montreal steak seasoning or
seasoning of your choice
2 small onions, diced
2 (1-pound) packages collard greens or 2 bunches greens,
chopped
1. In a large skillet over medium, heat 1 tablespoon of olive oil until
hot.
2. Season both sides of the pork chops with the Montreal steak
seasoning. Working in batches, add 2 chops to the skillet. Cook
for 6 minutes, flip, and cook for 6 to 7 minutes more, or until they
reach an internal temperature of 145°F. Transfer the chops to
serving plates to rest, and cover with foil to keep warm. Repeat
with the remaining 2 pork chops and 1 tablespoon of olive oil.
Remove from the skillet and keep warm.
3. In the same skillet, heat the remaining 1 tablespoon of olive oil
until hot.
4. Add the onions and cook for about 2 minutes, or until they just
start to soften.
5. Add the collard greens and garlic. Stir, cover the skillet, and cook
for 6 to 7 minutes, or until tender. Serve with the pork.
LOVE YOUR LEFTOVERS: Keep leftover collard greens in the

refrigerator; they are great the next morning in a breakfast burrito or
a quiche.
SODIUM: 2,410MG
American Goulash
American goulash is an easy, family-friendly meal that is full

of flavor. Made with ground beef, paprika, tomatoes, and
macaroni, this recipe will win over your kids any day of the
week. This lighter version uses whole-wheat pasta and lots of
tomatoes.

1 onion, chopped
1 pound extra-lean ground beef
1½ tablespoons tomato paste
1¼ cups low-sodium beef broth
1 (14-ounce) can Italian-style diced tomatoes
1½ teaspoons paprika
1½ cups whole-wheat elbow macaroni
1 cup shredded low-fat Cheddar cheese (optional, but the sauce
will not be as thick without the cheese)
1. In a large skillet over medium, heat the olive oil until hot.
2. Add the onion and sauté for 5 minutes. Stir in the garlic.
3. Add the ground beef to the skillet and cook for 6 to 8 minutes,
stirring to break up the meat, or until cooked through and no
longer pink. Drain if needed.
4. Stir in the tomato paste to coat the beef mixture.
5. Add the beef broth, tomato sauce, tomatoes, paprika, and
macaroni. Stir to combine. Bring the goulash to a simmer, stirring
occasionally. Cook for about 15 minutes, or until the macaroni is
cooked through.
6. Turn off the heat and fold in the Cheddar cheese (if using).
LOVE YOUR LEFTOVERS: The best part of this recipe is the

leftovers. Refrigerate leftovers in an airtight container for up to 5
days. I like to reheat them in the microwave for a quick lunch. You
can also serve the leftovers on a wholewheat bun for a quick, sloppy
Joe–like sandwich.
SODIUM: 559MG
CHINESE CHICKEN SALAD
CHAPTER SIX
Double-Duty Dinners
Roasted Portobello Mushrooms with Confetti Corn
Grilled Eggplant and Polenta with Apple Slaw
Eggplant & Tomato Pitas with Tzatziki
Sheet Pan Blackened Tilapia with Broccoli & Carrots
Easy Tilapia Fish Cakes with Mixed Greens
Chicken & Asparagus Omelet with Tomato Salad
Baked Pork Tenderloin with Potatoes & Green Beans
Pork Quesadillas
Broiled Flank Steaks with Brussels Sprouts & Sweet Potatoes
Steak Buddha Bowl
Roasted Portobello Mushrooms
with Confetti Corn
You can serve this recipe to your vegetarian friends and

your meat-loving friends, and everyone will enjoy it. I pair
these portobello mushrooms with one of my favorite side dishes of
all time, confetti corn. A big green salad makes this recipe a
complete meal. Use the extra mushrooms to make the Portobello &
Black Bean Burgers.

6 large portobello mushroom caps
4 cups fresh or frozen and thawed corn
1 large red bell pepper, diced
¼ teaspoon cayenne pepper
Pinch salt
¼ cup chopped fresh cilantro
1. Preheat the oven to 400°F. Line a sheet pan with aluminum foil.
Set aside.
2. In a large bowl, whisk the soy sauce, vinegar, garlic, and 2
tablespoons of olive oil to blend.
3. Place the mushroom caps, stem-side down, on the prepared
sheet pan. Pour the sauce over the mushrooms and rub it in to
ensure they are fully covered. Let the mushrooms sit for 15
minutes. Baste the mushrooms again with any leftover sauce.
4. Roast for 10 minutes. Turn the mushrooms over and roast for 10
to 15 minutes more, depending on their size, or until they are
deep brown. Remove and set aside.
5. While the mushrooms cook, in a large skillet over high, heat the
remaining 2 tablespoons of olive oil until hot.
6. Stir in the corn, bell pepper, cayenne, and salt. Cook for 10 to 15
minutes, stirring occasionally, or until the bell pepper is tender.
Sprinkle with the cilantro and keep warm.
7. Reserve 2 mushrooms for Portobello & Black Bean Burgers, if
desired, refrigerated in an airtight container for up to 4 days.
8. Slice the remaining mushrooms and serve with the corn.
COOKING TIP: If the weather is nice, this is an excellent recipe to

cook on the grill. Marinate the mushroom caps for about 15 minutes.
Preheat the grill to medium-high heat. Grill the mushroom for 4 to 5
minutes per side, or until a deep brown color. You can even put a
grill-safe pan directly on the grates and make the confetti corn right
there at the same time.
PER SERVING: CALORIES 302; FAT: 16G; SATURATED FAT: 2G;
SODIUM: 556MG
These burgers are so much better than the black bean

burgers you get in the freezer aisle at the grocery store.
Whereas those can be dry and cardboard-like, these have great
flavor. If the mixture starts to fall apart when you shape the patties,
add a little more bread crumbs.

2 cooked portobello mushroom caps from Roasted Portobello
Mushrooms with Confetti Corn, finely chopped
1 cup finely chopped broccoli
1 carrot, finely chopped
2 large eggs
¼ cup shredded part-skim mozzarella cheese
3 tablespoons rolled oats or panko bread crumbs
2 tablespoons steak sauce
1 tablespoon Montreal steak seasoning
1. In a medium bowl, mash the black beans with a fork until they are
mostly smooth.
2. Stir in the mushrooms, broccoli, and carrot.
3. Add the eggs, mozzarella cheese, oats, steak sauce, and steak
seasoning and mix well to combine. Form the bean mixture into 4
patties, using about ½ cup of mixture for each.
4. In a skillet over medium-high, heat the olive oil until hot. Add the
patties to the skillet and cook for 5 minutes per side, or until
golden brown.
SERVING TIP: My kids like cheese, so I put a slice of Cheddar

cheese on their burgers right before they finish cooking. I prefer mine
without a bun, but you can serve these just like regular hamburgers.
SODIUM: 1,007MG
Grilled Eggplant and Polenta with
Apple Slaw
SERVES 4 • PREP TIME: 15 MINUTES, PLUS 30 MINUTES TO SALT THE
EGGPLANT COOK TIME: 15 MINUTES
In summer, I love to grill whenever I have the chance, and

eggplant is great for grilling. The trick is to draw out the
moisture by salting the eggplant before you grill it, so don’t skip this
step. Save the extra eggplant for the Eggplant & Tomato Pitas with
Tzatziki.
3 eggplants, cut into ½-inch rounds

3 tablespoons coarse salt, plus more for seasoning
½ cup extra-virgin olive oil, plus 1 tablespoon
2 to 3 tablespoons finely chopped fresh parsley (optional)
1 (18-ounce) roll polenta, cut into ¾-inch-thick rounds
1 (1-pound) bag coleslaw mix
1 apple, cored and thinly sliced
½ cup raisins or dried cranberries (optional)
1. Sprinkle the eggplant slices on both sides with the salt. Let sit for
30 minutes. This will remove the water and some of the
bitterness. Rinse the eggplants and pat dry with paper towels.
Place the eggplant slices on a sheet pan.
2. Preheat the grill or a grill pan to medium-high heat.
3. In a small bowl, whisk ½ cup of olive oil and the garlic to combine.
Using a pastry brush, brush the olive oil and garlic mixture on
both sides of the eggplant slices. Season with salt, pepper, and
the parsley (if using).
4. Place the eggplant slices on the grill and cook for 6 to 7 minutes
per side, or until soft and golden brown. Reserve 1½ cups of
eggplant slices, refrigerated in an airtight container for up to 4
days, for Eggplant & Tomato Pitas with Tzatziki.
5. Using a pastry brush and the remaining 1 tablespoon of olive oil,
brush each polenta round on both sides. Place the slices on the
grill and cook for 7 to 8 minutes per side, or until golden brown.
6. While the eggplants and polenta cook, make the apple slaw. In a
large bowl, combine the coleslaw mix and apple. Pour in the
vinaigrette and sprinkle in the raisins (if using). Toss well to coat.
Serve with the grilled eggplant and polenta.
LOVE YOUR LEFTOVERS: When reserving leftovers for another

meal, it’s important to handle them safely to prevent unwelcome
bacteria from growing. Be sure to cover and refrigerate them within 2
hours of cooking.
SODIUM: 1,223MG
Eggplant & Tomato Pitas with
Tzatziki
SERVES 4 • PREP TIME: 15 MINUTES, PLUS 1 HOUR CHILLING • COOK
TIME: 20 MINUTES
Eggplant paired with tzatziki is a delicious combination, and

this recipe is perfect for meatless Mondays. Reheating
eggplant in the oven takes about 20 minutes and the tzatziki needs
a good hour in the refrigerator for the flavors to meld, so plan
accordingly.

1 small cucumber, seeded and chopped
1 tablespoon freshly squeezed lemon juice
1 teaspoon garlic powder
1 teaspoon chopped fresh dill
1½ cups grilled eggplant from Grilled Eggplant and Polenta with
Apple Slaw, diced
1 cup grape tomatoes or cherry tomatoes, halved
1½ cups canned low-sodium chickpeas, rinsed and drained
¼ cup chopped fresh parsley
4 whole-wheat pita pockets, halved
2 romaine lettuce leaves, thinly sliced
1. In a food processor or blender, combine the yogurt, cucumber,
lemon juice, garlic powder, and dill. Process until smooth. Place in
a covered container and refrigerate for at least 1 hour. You can
make the tzatziki up to 3 days in advance.
3. Place the eggplant in an oven-safe dish and warm in oven for 10
minutes.
4. Stir in the tomatoes, chickpeas, and parsley. Bake for 10 minutes
more.
5. Assemble the pitas by placing the eggplant mixture in the pita
halves, followed by the lettuce and tzatziki.
LOVE YOUR LEFTOVERS: This tzatziki sauce is so good you are

going to want to make extra. You can use it as a raw veggie dip, and
it also pairs nicely with fish.
SODIUM: 779MG
Sheet Pan Blackened Tilapia with
Broccoli & Carrots
Every time I make tilapia, I ask myself why I don’t cook it

more often. I like a mild fish, and tilapia fits the bill. It takes
on a lot of the flavor of the seasoning you use, so don’t be shy.
Leftovers are great in the Easy Tilapia Fish Cakes with Mixed
Greens, so don’t eat it all in one go.
3 tablespoons paprika
1 tablespoon dried parsley flakes
2 teaspoons salt
2 teaspoons onion powder
2 teaspoons garlic powder
½ teaspoon cayenne pepper
2 cups broccoli florets
1½ cups sliced carrots
6 tilapia fillets
1. Preheat the oven to 400°F. Line a sheet pan with a silicone
baking mat or aluminum foil. Set aside.
2. In a small bowl, whisk the paprika, parsley, salt, onion powder,
garlic powder, black pepper, and cayenne pepper to combine.
3. Place the broccoli and carrots on the prepared sheet pan. Drizzle
with 1 tablespoon of olive oil and a pinch of spice mixture. Using
your hands, toss the vegetables to coat. Push the vegetables to
the sides of the pan.
4. Pat dry the tilapia fillets with paper towels. Using a pastry brush,
brush the fillets on both sides with the remaining 1 tablespoon of
olive oil. Generously season each side with the spice mixture.
Place the fillets in the middle of the sheet pan.
5. Bake for 13 to 15 minutes, or until the fillets are opaque and flake
easily with a fork.
6. Reserve 2 cooked fillets, refrigerated in an airtight container for
up to 2 days, for Easy Tilapia Fish Cakes with Mixed Greens.
7. Serve the remaining tilapia with the vegetables on the side.
INGREDIENT TIP: You can use frozen tilapia, but I recommend

thawing it before baking. Place the frozen fillets in the refrigerator
overnight. If you forget, seal the fillets in a gallon-size resealable bag
and submerge in cold water for about 1 hour.
SODIUM: 1,268MG
Easy Tilapia Fish Cakes with
Mixed Greens
SERVES 2 • PREP TIME: 15 MINUTES, PLUS 1 HOUR CHILLING • COOK
TIME: 15 MINUTES
We have these fish cakes frequently. They are a nice and

easy way to enjoy leftover seafood in a slightly less
traditional way. You could even add some extra spice with sriracha,
if it suits you.
2 cooked tilapia fillets from Sheet Pan Blackened Tilapia with

Broccoli & Carrots
¼ cup low-fat plain Greek yogurt
1 large egg, beaten
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh oregano leaves
2 teaspoons Dijon mustard
½ cup panko bread crumbs
4 cups mixed salad greens
¼ cup store-bought balsamic vinaigrette
1. In a large bowl, using 2 forks, shred the tilapia.
2. Add the yogurt, egg, chives, oregano, mustard, and bread
crumbs. Mix well. Form the tilapia mixture into 4 or 5 (1-inch-thick)
patties. Cover the patties and refrigerate for 1 hour.
3. In a nonstick skillet over medium-high, heat the olive oil until hot.
Add the tilapia cakes and cook for 5 to 6 minutes per side, or until
browned.
4. In another large bowl, combine the mixed greens and vinaigrette.
Toss to coat and serve with the fish cakes.
VARIATION TIP: These fish cakes are delicious topped with a dollop
of low-fat plain Greek yogurt or with a side of tzatziki.
There is a nice sweetness from the honey, which gives this

chicken the perfect flavor and balances with the lemon and
herbs. It makes for a nice summery meal throughout the year.

3 tablespoons honey
1 tablespoon herbes de Provence
Zest and juice of 1 lemon
6 boneless, skinless chicken breasts
Salt
1 lemon, thinly sliced into thin rounds
2½ pounds asparagus, woody ends trimmed
Chopped fresh flat-leaf parsley, for garnish (optional)
1. Preheat the oven to 400°F. Line a baking sheet with aluminum
foil. Set aside.
2. In a small bowl, whisk the olive oil, honey, garlic, herbes de
Provence, and lemon zest and juice until well combined.
3. Season the chicken breasts all over with salt and pepper. Place
the chicken on the prepared sheet pan and pour half the sauce
over the chicken. Top the chicken with the lemon rounds. Cover
the pan with aluminum foil.
4. Bake for 20 minutes. Place the asparagus around the chicken.
Pour the remaining sauce over the asparagus.
5. Turn the oven to broil.
6. Broil the chicken and asparagus for about 10 minutes, or until the
chicken is browned and reaches an internal temperature of at
least 165°F.
7. Reserve 2 cooked chicken breasts and about 10 cooked
asparagus spears, refrigerated in an airtight container for up to 3
days, for Chicken & Asparagus Omelet with Tomato Salad.
8. Sprinkle the remaining chicken and asparagus with parsley (if
using) and serve. Refrigerate leftovers in an airtight container for
up to 3 days.
SODIUM: 185MG
Chicken & Asparagus Omelet with
Tomato Salad
This is a great recipe to bookmark because you can use up

a lot of leftovers making omelets. Once you master the
method, the sky’s the limit. Just change the protein and the cheese
for an entirely different meal; you’ll need about 1 cup of filling per
omelet.
1 teaspoon salt, divided

½ teaspoon freshly ground black pepper, divided
1 tablespoon balsamic vinegar
1 pint grape tomatoes, halved
2 cooked chicken breasts from Sheet Pan Chicken &
Asparagus, cut into bite-size pieces
10 cooked asparagus spears from Sheet Pan Chicken &
Asparagus, cut into bite-size pieces
6 large eggs
3 teaspoons butter, divided
4 tablespoons shredded low-fat Cheddar cheese or any cheese
you like, divided
1 tablespoon chopped fresh parsley
1. In a medium bowl, whisk ½ teaspoon of salt, ¼ teaspoon of
pepper, the olive oil, and vinegar until combined. Add the
tomatoes and stir well to combine. Set aside.
2. In an 8-inch skillet over medium-low, combine the chicken and
asparagus. Cook for about 4 minutes, stirring occasionally, or until
heated through. Remove from the skillet and reserve.
3. In a medium bowl, whisk the eggs, remaining ½ teaspoon of salt,
and ¼ teaspoon of pepper until well beaten.
4. Return the skillet to the stovetop and increase the heat to
medium. Melt 1½ teaspoons of butter. Add half the egg mixture
and cook for about 4 minutes, or until the sides of the eggs start
to set. Using a rubber spatula, push the eggs to the middle of the
skillet so the uncooked egg mixture flows to the edges and cooks.
Cook for 1 to 2 minutes, or until the eggs are mostly set.
5. Add half the chicken mixture to one side of the omelet and
sprinkle with 2 tablespoons of Cheddar cheese. Using a spatula,
fold the empty side of the omelet over the filling. Cook for about 3
minutes, or until the cheese starts to melt. Remove the omelet
from the pan and garnish with ½ tablespoon of parsley. Cover to
keep warm. Repeat to make a second omelet.
6. Serve with the tomato salad.
COOKING TIP: Make the tomato salad the night before and
refrigerate overnight. The tomatoes will pick up a lot of flavor from
the vinegar. You could also add some basil or small mozzarella balls
to the salad, if you like.
SERVES 4 TO 6 • PREP TIME: 15 MINUTES, PLUS 1 HOUR MARINATING
COOK TIME: 20 MINUTES
This recipe is the reason I fell in love with sheet pan meals.
We have a pretty busy life with our young kids, and this
meal has been a huge time-saver for my family. I always make a
double batch and keep the leftovers in the refrigerator for lunches
because it’s great in so many recipes. This recipe makes enough
for either the Easy Chicken Fajita Salad or Chicken Fajita Pizza.
½ cup or 2 (1.12-ounce) packets fajita seasoning

Juice of 1 lime
2½ pounds boneless, skinless chicken breasts, cut into ½-inch-
thick strips
4 bell peppers, any color, cut into strips
1 onion, thinly sliced
Nonstick cooking spray, for coating
8 to 10 (8-inch) flour tortillas, warmed
1 lime, cut into wedges
Low-fat plain Greek yogurt, for topping
Diced avocado, for topping
Salsa, for topping
Shredded cheese of choice, for topping
1. In a large bowl, whisk the fajita seasoning, garlic, olive oil, and
lime juice until well combined. Add the chicken, bell peppers, and
onion. Stir until coated. Cover the bowl with plastic wrap and
refrigerate for 1 to 2 hours.
2. Preheat the oven to 400°F. Spray a sheet pan with cooking spray
or line it with a silicone liner.
3. Spread the chicken and vegetables in an even layer on the
prepared sheet pan.
4. Roast for 15 to 20 minutes, or until the peppers are soft and the
chicken reaches an internal temperature of 165°F.
5. Reserve 2 cups of cooked chicken and vegetable mixture,
refrigerated in an airtight container for up to 4 days, for Easy
Chicken Fajita Salad or Chicken Fajita Pizza.
6. Serve the remaining chicken fajitas with the tortillas, lime wedges,
and toppings of choice.
COOKING TIP: When slicing any kind of meat, be sure to cut

against the grain. This ensures the chicken won’t be chewy.
SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 3 MINUTES (OPTIONAL)
This is a great recipe to bring to work for lunch. You can

make a large batch of chicken during meal prep and make
a few salads for the week. Add the dressing when you’re ready to
eat. You can also make a big batch of dressing and refrigerate it in
a tightly lidded jar for up to 1 week.
1 romaine lettuce heart, chopped

1 cup grape tomatoes, quartered
¾ cup Zesty Lime Dressing, divided
2 cups cooked chicken and vegetables from Sheet Pan Chicken
Fajitas, warmed, if desired (see tip)
¼ cup shredded low-fat Cheddar cheese (optional)
1 cup crushed tortilla chips (optional)
1. In a serving bowl, toss together the lettuce and tomatoes. Add ½
cup of dressing and toss to coat. Serve the remaining ¼ cup of
dressing on the side.
2. Place the chicken fajitas on top of the salad and sprinkle with the
Cheddar cheese (if using) and tortilla chips (if using).
SERVING TIP: I like my chicken chilled on salads, but feel free to

warm it if you like. In a microwave-safe bowl, heat the chicken on 80
percent power for 2 to 3 minutes.
CHOLESTEROL: 49MG: CARBOHYDRATES: 10G; FIBER: 1G; PROTEIN: 18G;
SODIUM: 721MG
Pizza can be good for you. This version uses a whole-

wheat crust topped with loads of great vegetables and
leftovers from Sheet Pan Chicken Fajitas and includes healthy fats
from the avocado.
Whole-wheat flour, for dusting

1 pound whole-wheat pizza dough (store-bought is perfect)
2 cups cooked chicken fajitas from Sheet Pan Chicken Fajitas,
diced
8 ounces shredded Colby-Jack cheese
1 avocado, peeled, pitted, and diced
2. Dust a work surface with flour and place the dough on it. Roll out
the dough into a large pizza shape, about ½ inch thick, and place
it on a baking sheet. Using a pastry brush, brush the dough with
the olive oil.
3. Top with the chicken fajitas and vegetables. Sprinkle the Colby-
Jack cheese over the entire pizza.
4. Bake for 15 to 20 minutes, or until the pizza crust is golden brown
and cooked.
5. Top with the avocado and cilantro and serve.
VARIATION TIP: Use this recipe with any variety of pre-made
flatbread. Top two flatbreads with the chicken and vegetable mixture
and cheese. Bake for about 8 minutes, or until the cheese is melted.
If you enjoy sauce on your pizza, add a few tablespoons of barbecue
sauce before topping and omit the olive oil.
SODIUM: 974MG
When that craving for deep-fried Chinese takeout hits,

make a healthier version at home instead. This recipe
doesn’t take long and tastes better than anything you order. The
chicken isn’t deep-fried or coated in any kind of batter, so the
leftovers are great to use in other recipes. This recipe makes
enough leftovers to make the Easy Chicken Lettuce Wraps or the
Chinese Chicken Salad.

3 pounds boneless, skinless chicken breasts, diced
Salt
Zest of 1 orange
Juice of 3 oranges (about 1 cup)
½ cup low-sodium soy sauce
⅓ cup honey
¼ cup apple cider vinegar
1½ tablespoons cornstarch
1 teaspoon grated peeled fresh ginger
1 scallion, sliced (optional)
Steamed broccoli, for serving
Cooked rice, for serving (optional)
1. In a skillet over medium-high, heat the olive oil until hot.
2. Season the chicken with salt and pepper and add it to the skillet.
Cook for 6 to 8 minutes, stirring occasionally, or until browned on
all sides.
3. In a small bowl, whisk the orange zest, orange juice, soy sauce,
honey, vinegar, cornstarch, garlic, and ginger until smooth and
combined. Reduce the heat to medium-low and stir the sauce into
the chicken. Cook for 6 to 7 minutes, or until the sauce thickens
and chicken is cooked through.
4. Reserve half the cooked orange chicken (4 cups), refrigerated in
an airtight container for up to 4 days, for Easy Chicken Lettuce
Wraps or Chinese Chicken Salad.
5. Top the remaining chicken with the scallion (if using). Serve with
broccoli and rice (if using) on the side.
SUBSTITUTION TIP: If you don’t have fresh ginger, substitute ½

teaspoon ground ginger.
CHOLESTEROL: 98MG; CARBOHYDRATES: 13G; FIBER: <1G; PROTEIN:
36G; SODIUM: 846MG
SERVES: 4 TO 6 • PREP TIME: 10 MINUTES • COOK TIME: 5 MINUTES
This is my favorite way to use leftover Healthier Orange

Chicken. I love making these wraps for lunch the next day,
as the meat reheats well (although you can also serve the chicken
cold), and I love the crunch from all the raw vegetables. They also
work really well in lunch boxes.
4 cups cooked orange chicken from Healthier Orange Chicken

2 cups coleslaw mix
2 tablespoons store-bought sesame dressing
8 to 10 Bibb lettuce leaves or green leaf or romaine lettuce
leaves
1 scallion, sliced (optional)
1 teaspoon sesame seeds (optional)
1. Place the orange chicken in a large microwave-safe bowl and
cover with a moist paper towel. Warm the chicken in the
microwave for about 3 minutes, or until hot.
2. While the chicken heats, in a medium bowl, stir together the
coleslaw mix and sesame dressing.
3. Divide the coleslaw and orange chicken among the lettuce
leaves. Sprinkle with the scallion (if using) and sesame seeds (if
using).
VARIATION TIP: For another sauce option for these lettuce wraps—
with a little extra kick—try the garlic-chile sauce from the Fresh
Veggie Spring Rolls with Garlic-Chile Sauce.
SODIUM: 931MG
This retro salad is a great way to use up leftovers in your

refrigerator. My husband and I eat salads several days a
week, and my kids enjoy them, too. If you have enough orange
chicken sauce in your leftover orange chicken from Healthier
Orange Chicken, skip the sesame dressing.
4 cups cooked orange chicken from Healthier Orange Chicken

2 cups shredded red cabbage
1 cup julienned carrots
1 (8-ounce) can sliced water chestnuts
1 cup canned mandarin oranges, drained
½ cup store-bought sesame dressing
½ cup toasted pecans (optional)
1. If you prefer, place the orange chicken in a large microwave-safe
bowl and cover with a moist paper towel. Warm the chicken in the
microwave for about 3 minutes, or until hot. Alternatively, use the
chicken cold.
2. In a large bowl, combine the romaine, red cabbage, carrots, water
chestnuts, oranges, and sesame dressing. Toss to mix and coat
the vegetables in the dressing.
3. Top with the orange chicken and sprinkle with the pecans (if
using).
SUBSTITUTION TIP: I love pecans with oranges, but if you or a
loved one is allergic to tree nuts, use wonton strips or chow mein
noodles for a little extra crunch.
SODIUM: 1,195MG
Baked Pork Tenderloin with
Potatoes & Green Beans
When my grocery store has a buy-one-get-one-free sale on

pork tenderloins, I stock up and make this baked tenderloin
recipe. With the leftovers, you’ll have enough to make the Pork
Quesadillas or Spicy Pork with Ramen Noodles, or even use the
pork in the Use-It-All-Up Leftover Fried Rice.
Cooking spray (optional)

2 teaspoons salt
2 teaspoons freshly ground black pepper
2 (1½-to 2-pound) pork tenderloins
1 pound baby potatoes, halved
1. Preheat the oven to 400°F. Line a sheet pan with a silicone
baking sheet or mist it with cooking spray. Set aside.
2. In a small dish, stir together the Italian seasoning, salt, and
pepper. Reserve 1 teaspoon of seasoning for the vegetables and
rub the remaining seasoning over the tenderloins.
until hot. Add the tenderloins to sear for about 4 minutes per side,
or until a nice crust forms.
4. While the tenderloins cook, in a large bowl, combine the green
beans and potatoes. Drizzle the vegetables with the remaining 2
tablespoons of olive oil and sprinkle with the reserved 1 teaspoon
of seasoning. Pour the vegetables onto the prepared sheet pan.
5. Place the tenderloins in the middle of the sheet pan.
6. Bake for 25 to 30 minutes, or until the internal temperature of the
pork reaches 140°F to 145°F. Remove and let rest for at least 10
minutes.
7. Reserve 1 cooked tenderloin, refrigerated in an airtight container
for up to 5 days, for Pork Quesadillas or Spicy Pork with
Ramen Noodles.
8. Slice the remaining tenderloin and serve with the green beans
and potatoes.
VARIATION TIP: You can season the pork tenderloins with all kinds
of sauces and seasonings to make a completely new meal. I like to
baste mine with a honey-Dijon sauce or teriyaki sauce before
cooking.
SODIUM: 740MG
Pork Quesadillas
I love queso fresco in my quesadillas. If you are not familiar

with this Mexican cheese, it is very mild and light, and it is
great in summer salads or paired with a heavier cheese in recipes.
We love it sprinkled on our corn on the cob in summer.
1 cooked pork tenderloin from Baked Pork Tenderloin with

Potatoes & Green Beans, diced (about 2 cups)
½ cup fresh or frozen and thawed corn
½ cup salsa, plus more for serving
⅓ cup chopped fresh cilantro
4 (8-inch) whole-wheat tortillas
6 ounces shredded part-skim mozzarella cheese
4 tablespoons crumbled queso fresco
Low-fat plain Greek yogurt, for serving (optional)
1. In a medium bowl, stir together the pork, black beans, corn, salsa,
and cilantro.
2. In a large nonstick skillet over medium, place 1 tortilla, spread half
the pork mixture over the tortilla, and cover with 3 ounces of
mozzarella cheese and 2 tablespoons of queso fresco. Place a
second tortilla on top. Cook for about 4 minutes, or until the tortilla
is golden brown. Carefully flip the quesadilla and cook for 3
minutes more, or until the cheese is melted. Cut into 4 wedges
and repeat for a second quesadilla.
3. Serve with more salsa and Greek yogurt (if using) for topping.
COOKING TIP: If you find it difficult to flip the large quesadilla,

spread the filling on just half the tortilla and fold the other half over
the filling. I find this a lot easier to work with. Make 4 quesadillas
instead of 2 with one-quarter of the pork for each.
SODIUM: 1,532MG
This recipe comes from my love of ramen, but with a much

healthier twist. Throw away those seasoning packets and
use real ingredients to give the noodles flavor. Ramen pairs so
nicely with pork and this recipe doesn’t take much more time to
make than the instant ramen from my youth.
6 cups water
3 (3-oz) packages ramen noodles, seasoning packets discarded
⅓ cup low-sodium chicken broth
¼ cup honey
2 tablespoons store-bought garlic-chile sauce or Garlic-Chile
Sauce
1 cooked pork tenderloin from Baked Pork Tenderloin with
Potatoes & Green Beans, thinly sliced
1 cup shredded cabbage
¼ cup sliced scallion
1. In a large saucepan over high, bring the water to a boil. Add the
ramen noodles and cook for 3 to 4 minutes, or until tender. Drain
the noodles and set aside.
2. While the noodles cook, in a small bowl, whisk the soy sauce,
chicken broth, honey, and garlic-chile sauce to blend.
3. In a skillet over medium, heat the olive oil until hot.
4. Add the pork and cook for 1 minute. Add the sauce and stir to
coat the pork.
5. Stir in the carrots and cabbage. Cover the skillet, reduce the heat
to low, and cook for 5 to 6 minutes, until the cabbage is tender.
6. Add the noodles to the skillet and toss to coat and warm. Serve
the noodles and pork in bowls, topped with the scallion.
VARIATION TIP: Use any protein or vegetables you have on hand in

this recipe. To make your noodles more or less spicy, adjust the
garlic-chile sauce to your liking.
SODIUM: 622MG
Broiled Flank Steaks with
Brussels Sprouts & Sweet
Potatoes
I used to be afraid of my broiler. When I was in my early

twenties, I hardly ever used it, except to melt cheese on
tortilla chips. Boy, was I missing out. Cooking foods at a very high
temperature caramelizes the exterior and keeps the inside tender.
Don’t be intimidated like I was; instead, learn to love your broiler.
2 cups Brussels sprouts, halved

4 sweet potatoes, diced (3 cups)
1 tablespoon herbes de Provence
2 teaspoons salt
1½ teaspoons freshly ground black pepper
2 (1-pound) flank steaks, trimmed
1. Preheat the broiler, positioning an oven rack about 6 inches from
the heat source. Line a sheet pan with aluminum foil. Set aside.
2. In a large bowl, combine the Brussels sprouts and sweet
potatoes. Drizzle the olive oil over the vegetables and toss to
coat. Pour the vegetables onto the prepared sheet pan.
3. In a small dish, stir together the herbes de Provence, salt, and
pepper. Using half the seasoning, season one side of each flank
steak and place them, seasoned-side up, on the prepared sheet
pan.
4. Broil for 10 minutes. Turn the steaks over and season the other
side with the remaining seasoning.
5. Broil until the vegetables are tender and browned and the steaks
are cooked to your desired level of doneness, or about 5 minutes
to reach 145°F for medium.
6. Remove the steaks from the oven and let rest for at least 5
minutes. Reserve 1 cooked steak, refrigerated in an airtight
container for up to 4 days, for Open-Face Steak Sandwiches or
Steak Buddha Bowl. If making the Buddha bowl, also reserve 1
cup of cooked sweet potato, refrigerated in an airtight container
for up to 4 days.
7. Slice the remaining steak against the grain and serve it with the
sweet potatoes and Brussels sprouts on the side.
INGREDIENT TIP: Flank steak is traditionally a very tough cut of

meat, so it benefits from a good marinade. Although you don’t have
to marinate the steak for this recipe, it will be even more delicious if
you do. In a large bowl, whisk ½ cup extra-virgin olive oil, ⅓ cup red-
wine vinegar, ¼ cup soy sauce, and 3 minced garlic cloves. Add the
steaks and turn to coat. Cover the bowl and refrigerate to marinate
for a couple hours before cooking.
SODIUM: 671MG
I grew up making steak sandwiches with leftover steak

from the night before. My mom made such delicious
French dip sandwiches that I still think about them today. This
open-face version is a little more health conscious with its goat
cheese and greens. Although you can use any bread you like (even
two slices), I think one slice of sourdough is delicious—and plenty.

1 onion, sliced
1 green bell pepper, thinly sliced
Salt
1 cooked flank steak from Broiled Flank Steaks with Brussels
Sprouts & Sweet Potatoes, thinly sliced against the grain
¼ cup soft goat cheese
1 tablespoon prepared horseradish, more or less as desired
4 thick sourdough bread slices, toasted if desired
½ cup fresh baby spinach or watercress
1. In a medium skillet over medium-high, heat the olive oil until hot.
2. Add the onion, bell pepper, and mushrooms. Sauté for 7 to 8
minutes, or until the mushrooms are golden and the vegetables
are tender. Season with salt and black pepper. Remove the
vegetables and set aside.
3. If you want the steak hot, place it in the skillet, return the skillet to
the heat, and warm for about 4 minutes. Set aside.
4. In a small bowl, stir together the goat cheese and horseradish
until well combined. Spread about 1 tablespoon of cheese mixture
onto each slice of bread. Top with steak slices and then the
vegetables. Top the vegetables with spinach. Halve the
sandwiches to serve.
SUBSTITUTION TIP: If horseradish isn’t your thing, substitute spicy

brown mustard or leave it out completely (a good idea if you’re
serving kids).
SODIUM: 1,076MG
Steak Buddha Bowl
Are you familiar with Buddha bowls? If not, they’re basically

grain bowls with lots of interesting toppings, and you are
going to love them. They are super easy to make, and you can
customize them for every person in your family so there are no
complaints during dinner.
1 cup uncooked pearled barley

1 cooked flank steak from Broiled Flank Steaks with Brussels
Sprouts & Sweet Potatoes, thinly sliced against the grain
1 cup cooked sweet potato from Broiled Flank Steaks with
Brussels Sprouts & Sweet Potatoes
4 cups baby arugula
1 large tomato, sliced
1 cucumber, sliced
¼ cup extra-virgin olive oil
Salt
Sliced fresh basil, for garnish (optional)
2. Cook the barley according to the package directions.
3. Wrap the flank steak and sweet potato in aluminum foil and warm
in the oven for about 8 minutes.
4. Evenly distribute the cooked barley among 4 serving bowls. Top
with the arugula, tomato, cucumber, sweet potato, and steak
slices.
5. Drizzle 1 tablespoon of olive oil over each bowl and season with
salt and pepper. Garnish with fresh basil (if using) and serve.
VARIATION TIP: Make your Buddha bowl spicy with a drizzle of

sriracha. For a creamy addition, add a dollop of low-fat plain Greek
yogurt. If you don’t have barley on hand, use quinoa or rice.
31G; SODIUM: 669MG
CHICKEN, SPINACH & SWEET POTATO STEW
CHAPTER SEVEN
Pressure Cooker and Slow

Cooker Meals
PRESSURE COOKER
Vegetable Beef Stew
Teriyaki Salmon with Green Beans
Chicken & Rice
Cashew Chicken
Chicken Cacciatore
Cajun Sausage with Sweet Potatoes & Green Beans
SLOW COOKER
White Chicken Chili
Chicken, Spinach & Sweet Potato Stew
Pineapple Pork Loin
MAKES 7 EGG BITES • PREP TIME: 15 MINUTES • COOK TIME: 20 MINUTES
If you have been using your pressure cooker for a while,

you are probably familiar with some of the accessories you
can purchase for it. Silicone pans and molds are perfect to
use in a pressure cooker, and the egg bite mold is one of my
favorites. If you don’t have the mold, use small mason jars. Cover
each one with aluminum foil and carefully stack them in your
pressure cooker on the rack.
Nonstick cooking spray, for coating

¼ cup finely chopped broccoli
4 large eggs
⅔ cup shredded low-fat Cheddar cheese
½ cup cottage cheese
¼ cup half-and-half or coconut milk
1 teaspoon salt
1 cup water
Chopped fresh flat-leaf parsley or basil, for garnish
1. Coat a silicone egg bite mold with nonstick cooking spray.
2. Divide the broccoli among the prepared cups.
3. In a blender, combine the eggs, Cheddar cheese, cottage cheese,
half-and-half, salt, and pepper. Process until smooth. Pour the
egg mixture into the prepared mold, filling each cup about two-
thirds full. Cover the mold with foil and crimp the sides around the
mold to seal.
4. Pour the water into the pressure cooker and place the trivet into
the pot.
5. Make a foil sling by folding a long piece of foil in half, or use a
silicone sling. Place the sling under the mold and use it to lift the
mold into the pot. Tuck in the foil sling if it extends beyond the top
of the pot. Place the lid on the pressure cooker and seal it,
making sure the pressure release valve is closed. Select Steam
mode for 8 minutes.
6. When the cooking cycle is complete, let the pressure release
naturally for 10 minutes, then quick-release any remaining
pressure. Carefully open and remove the lid. Use the foil sling to
remove the egg bites from the pot. Remove the foil cover and turn
the mold over a plate to release the egg bites.
7. Sprinkle the egg bites with parsley.
VARIATION TIP: Place any fillings you like in the cups before
pouring in the egg mixture. I like using 4 cooked and crumbled bacon
slices. I also make these with pepperoni or cooked sausage and
serve with a side of marinara for a pizza egg bite option. The kids
love them.
PER SERVING (1 EGG BITE): CALORIES: 97; FAT: 6G; SATURATED FAT: 3G;
CHOLESTEROL: 117MG; CARBOHYDRATES: 1G; FIBER: <1G; PROTEIN: 9G;
SODIUM: 521MG
This recipe is a nod to one of my favorite restaurant soups.

The pillowy soft gnocchi sets this soup apart from others. I
use store-bought gnocchi, but you can make yours at
home, if you like.

1½ pounds boneless, skinless chicken breast, cut into 1-inch
chunks
½ cup chopped celery
½ cup chopped onion
½ teaspoon dried thyme
1 cup half and half
1 (1-pound) package shelf-stable gnocchi
2 cups fresh spinach
1. Select Sauté on your pressure cooker and heat the olive oil until
hot.
2. Add the chicken, celery, and onion. Sauté for about 5 minutes, or
until the chicken is browned and the vegetables are tender.
3. Stir in the chicken broth, carrots, and thyme, stirring until well
combined. Place the lid on the pressure cooker and seal it,
making sure the pressure release valve is closed. Select Manual
and High Pressure for 4 minutes.
4. When the cooking cycle is complete, quick-release the pressure
and carefully open and remove the lid.
5. Change the pressure cooker mode to Sauté and carefully stir in
the half and half, gnocchi, and spinach. Bring the soup to a boil.
Cook for about 3 minutes, or until the gnocchi are tender, stirring
frequently.
VARIATION TIP: Look for cauliflower gnocchi at the store and

substitute it for regular gnocchi for an extra dose of healthy
vegetables.
46G; SODIUM: 567MG
Vegetable Beef Stew
This easy stew is as flavorful as one that has been cooking

all day. Tender beef with tons of healthy vegetables—this is
one soothing meal. Who ever said comfort food wasn’t
good for you?

1 pound beef stew meat
4 cups low-sodium beef broth
2 large Russet potatoes, peeled and cut into ½-inch dice
1 celery stalk, diced
1 (12-ounce) bag frozen mixed peas, carrots, corn, and green
beans
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 teaspoon salt
1. Select Sauté on the pressure cooker and heat the olive oil until
hot.
2. Add the beef and sauté for about 3 minutes per side, or until
browned on all sides.
3. Stir in the beef broth, potatoes, celery, mixed vegetables,
rosemary, thyme, salt, and pepper, stirring until well combined.
4. Place the lid on the pressure cooker and seal shut, making sure
the pressure release valve is closed. Select Manual and High
Pressure for 10 minutes.
pressure. Carefully open and remove the lid.
COOKING TIP: To make this recipe in your slow cooker, place all the
ingredients in the cooker. Cover the cooker and cook on low heat for
7 hours or on high heat for 4 hours.
SODIUM: 1,147MG
Teriyaki Salmon with Green
Beans
SERVES 4 • PREP TIME: 15 MINUTES, PLUS 30 MINUTES MARINATING
COOK TIME: 15 MINUTES
The pressure cooker does an amazing job of keeping food

moist, making it ideal for cooking fish. The key is to make
sure you allow at least 30 minutes to marinate the salmon
before putting it into the pressure cooker.

¼ cup honey
2 tablespoons sesame oil
6 garlic cloves, peeled
4 (6-ounce) skin-on salmon fillets
Salt
1 cup water, plus 1 tablespoon
1 pound green beans, washed and trimmed, or 1 (1-pound)
package microwavable frozen green beans
1 teaspoon cornstarch
Scallions, for garnish (optional)
Sesame seeds, for garnish (optional)
1. In a small bowl, whisk the soy sauce, honey, sesame oil, and
garlic until well combined. Pour half the marinade into a large
bowl or gallon-size resealable bag, and reserve the remaining
marinade for later.
2. Season the salmon fillets all over with salt and pepper and place
them in the bag, turning the salmon to coat it in the marinade.
Refrigerate for 30 minutes to marinate.
3. Pour 1 cup of water into the pressure cooker and place the trivet
into the pot. Remove the salmon from the marinade and discard
the used marinade. Place the salmon, skin-side down, on the
rack. Place the lid on the pressure cooker and seal it, making sure
the pressure release valve is closed. Select Steam mode for 4
minutes.
4. While the salmon cooks, steam the green beans to your desired
doneness.
5. When the pressure cooking cycle is complete, quick-release the
pressure. Carefully open and remove the lid.
6. Transfer the salmon to a serving plate and cover with aluminum
foil to keep warm.
7. Discard the liquid left in the pressure cooker. Replace the pot and
select Sauté. Add the reserved marinade and bring to a boil.
8. In a small dish, whisk the cornstarch and remaining 1 tablespoon
of water until dissolved. Whisk the slurry into the boiling marinade
and cook for 2 to 3 minutes, or until the sauce starts to thicken.
Turn off the pressure cooker. Serve the sauce over the salmon
with the green beans on the side. Garnish with scallions (if using)
and sesame seeds (if using).
COOKING TIP: If your fillets will not fit on the rack, make individual
foil packets and stack them on top of each other.
SODIUM: 1,125MG
I love turning a classic recipe into something different—for

instance, making these with mushrooms and not meat.
This recipe includes cooked rice, so be sure you have
some prepped (or use leftovers).
2 cups cooked white rice

1 (14.5-ounce) can diced Italian-seasoned tomatoes (or add 1
teaspoon Italian seasoning to a can of regular diced
tomatoes)
2 (4-ounce) cans sliced mushrooms, drained and finely
chopped
1 tablespoon low-sodium soy sauce
Salt
4 bell peppers, any color, tops, ribs, and seeds removed and
discarded
1 cup water
1 cup shredded part-skim mozzarella cheese
1. In a large bowl, stir together the cooked rice, tomatoes,
mushrooms, soy sauce, and garlic powder. Season with salt and
black pepper and stir to combine. Fill each bell pepper with the
rice mixture.
2. Pour the water into the pressure cooker and place the trivet into
the pot. Place the peppers on the trivet. Place the lid on the
pressure cooker and seal it, making sure the pressure release
valve is closed. Select Manual and High Pressure for 3 minutes.
pressure. Carefully open and remove the lid. Let the steam
dissipate, and then sprinkle the tops of each bell pepper with the
mozzarella cheese. Place the lid back on the pot, but don’t seal it.
Let sit for about 2 minutes to allow the cheese to melt.
COOKING TIP: You can also make these peppers in the slow cooker
or in the oven. For the slow cooker, assemble the peppers as
directed and place them in the cooker on low heat for 6 to 7 hours or
on high heat for 3 to 4 hours. Alternatively, bake at 350°F for about 1
hour, or until the peppers are tender but not mushy.
SODIUM: 533MG
Chicken & Rice
This healthy version of chicken and rice includes brown

rice, fresh mushrooms, and carrots, and it’s easy to make
in your pressure cooker. You can use any type of rice you
like (see cooking tip to adjust the cooking time).

1 pound boneless, skinless chicken breasts
½ cup diced onion
1 teaspoon salt
1 cup brown rice
1. Select Sauté on the pressure cooker and combine the olive oil
and chicken in the pot. Sear the chicken for about 4 minutes per
side. The chicken will not be cooked through.
2. Stir in the mushrooms, carrots, onion, garlic, thyme, salt, and
pepper.
3. Add the chicken broth and rice to the pot and mix well. Place the
lid on the pressure cooker and seal it, making sure the pressure
release valve is closed. Select Manual and High Pressure for 20
minutes.
4. When the cooking cycle is complete, quick-release the pressure.
Carefully open and remove the lid. Let the steam dissipate, then
transfer the chicken to a bowl. Let it cool slightly before shredding
it with 2 forks. Mix the chicken back into the rice and vegetables.
COOKING TIP: If you use white rice, cook at High Pressure for 10
minutes.
SODIUM: 819MG
I make this recipe at least once a week. My kids love it, my

husband loves it, and I love it. The best part? It really is a
dump-it-and-forget-it type of meal, the perfect recipe for a
busy weeknight dinner.
1½ pounds boneless, skinless chicken breasts, cut into bite-

size pieces
1 cup frozen corn
1 cup salsa
1 (1-ounce) packet taco seasoning
1 cup brown rice (see tip)
1 cup shredded low-fat Cheddar cheese (optional)
Low-fat plain Greek yogurt, for serving (optional)
1. Put the chicken in the electric pressure cooker pot. Cover it with
the black beans, corn, chicken broth, and salsa.
2. Sprinkle the taco seasoning over the mixture and stir to combine.
3. Distribute the rice on top, pushing it down so the liquid covers it.
Do not stir.
4. Place the lid on the pressure cooker and seal it, making sure the
pressure release valve is closed. Select Manual and High
Carefully open and remove the lid.
6. Stir the mixture, divide it into serving bowls, top each with ¼ cup
of Cheddar cheese (if using), and a dollop of yogurt (if using).
PRESSURE COOKING TIP: If you would like to use white rice,

decrease the broth to 1 cup and the cooking time to 10 minutes.
COOKING TIP: To make this in a slow cooker, combine the chicken,

black beans, corn, chicken broth, salsa, and taco seasoning. Stir
well. Cook on low heat for 4 to 5 hours. Cook the rice separately; stir
it into the chicken before serving.
SODIUM: 1,038MG
Cashew Chicken
This is one of the first meals I made in my pressure cooker,

and it’s still one of my favorites. I love cashews, and this
recipe is so easy to make.

1 pound boneless, skinless chicken breasts, cut into 1-inch dice
¼ cup water
1 tablespoon rice vinegar
1 tablespoon light brown sugar
1 tablespoon hoisin sauce
1 bell pepper, any color, chopped
1 cup unsalted roasted cashews
2 cups cooked white rice, warmed
2 scallions, thinly sliced (optional)
1. Select Sauté on the pressure cooker and heat the olive oil until
hot.
2. Add the chicken and garlic. Sauté for about 4 minutes, stirring
occasionally, or until the chicken is cooked through.
3. Stir in the soy sauce, water, vinegar, brown sugar, and hoisin
sauce.
4. Stir in the bell pepper. Place the lid on the pressure cooker and
seal it, making sure the pressure release valve is closed. Select
Manual and High Pressure for 8 minutes.
6. Stir in the cashews and let sit for a few minutes to warm. Serve
the cashew chicken over rice and garnish with the scallions (if
using).
COOKING TIP: If you’re concerned about sodium, reduce the hoisin

sauce to 1½ teaspoons and increase the brown sugar by 1½
teaspoons. Reduce the soy sauce to ¼ cup and increase the water
to ½ cup.
SODIUM: 1,402MG
Chicken Cacciatore
This traditional dish is ready in no time when cooked in a

pressure cooker. This recipe calls for black olives, but you
can use Kalamata olives instead.
3 teaspoons extra-virgin olive oil, divided

6 thin-cut chicken breasts
1 green bell pepper, diced
½ onion, diced
¼ cup water
¼ cup sliced black olives
1 (15-ounce) can crushed tomatoes
Salt
2 tablespoons chopped fresh basil (optional)
1. Select Sauté on the pressure cooker and heat 1½ teaspoons of
olive oil. Working in batches, cook the chicken for 2 minutes per
side, turning, or until browned on both sides. Transfer to a
medium bowl; repeat with the remaining olive oil.
2. Add the bell pepper and onion to the pot. Sauté for 4 to 5
minutes, stirring occasionally, or until the onion is translucent.
3. Add the garlic and cook for 30 seconds. Transfer the vegetables
to the bowl with the chicken.
4. Add the water to pot, stirring to scrape up any browned bits. Turn
off Sauté mode.
5. Return the chicken and vegetables to the pot. Stir in the olives,
tomatoes, oregano, and thyme. Season with salt and black
pepper. Place the lid on the pressure cooker and seal it, making
sure the pressure release valve is closed. Select High Pressure
for 3 minutes.
pressure. Carefully open and remove the lid. Select Sauté again
and cook for about 10 minutes to thicken the sauce.
7. Spoon the sauce over the chicken, and garnish with basil (if
days.
SODIUM: 465MG
Cajun Sausage with Sweet
Potatoes & Green Beans
I read that a similar recipe is called Hoosier stew, which

would be fitting because I currently reside in Indiana, the
Hoosier state. This classic dish gets a spicy kick from the
Cajun seasoning, which you can adjust to your preference.
2 large sweet potatoes, cut into ½-inch cubes

½ onion, chopped
8 ounces white button mushrooms, stemmed (optional)
1 pound smoked turkey sausage, cut into ½inch-thick rounds
1½ teaspoons Cajun seasoning
Salt
1. Place the sweet potatoes in the pressure cooker pot. Layer the
onion, mushrooms (if using), green beans, and sausage on top.
Sprinkle in the Cajun seasoning and pour the chicken broth over
everything.
2. Place the lid on the pressure cooker and seal it, making sure the
pressure release valve is closed. Select Manual and High
pressure. Carefully open and remove the lid. Taste and season
with salt and pepper, as needed.
INGREDIENT TIP: I like using smoked turkey sausage because it is

a little leaner than pork. You can use any type of smoked sausage
you like. If you use a spicy variety, you might want to reduce the
amount of Cajun seasoning.
SODIUM: 1,468MG
The brown sugar in the sauce provides a bit of sweetness,

which is likely why it’s a hit with kids. For adults, you can
add a little heat, too: Try a dash of sriracha before serving.
I love that sweet-and-spicy combination.
1 head broccoli, cut into florets

1 pound beef stew meat
½ cup chopped onion
½ teaspoon salt
1 cup low-sodium beef broth
2 tablespoons light brown sugar or honey
2 cups cooked rice or couscous, warmed
Sesame seeds, for garnish (optional)
1. Place the broccoli in a large microwave-safe bowl. Microwave for
about 6 minutes, or until tender. Set aside.
2. Select Sauté mode on the pressure cooker and heat the olive oil
until hot.
3. Add the beef, onion, and garlic. Sauté for about 5 minutes, stirring
occasionally, or until the beef is browned on all sides and the
onion is translucent. Season with the salt and pepper.
4. Stir in the beef broth, soy sauce, and brown sugar. Place the lid
on the pressure cooker and seal it, making sure the pressure
release valve is closed. Select Manual and High Pressure for 10
minutes.
6. Using a slotted spoon, transfer the beef to a bowl. Select Sauté
mode again and bring the sauce to a boil, stirring consistently.
Cook for about 5 minutes, or until the mixture thickens.
7. Stir in the beef and add the broccoli. Serve over rice and garnish
with sesame seeds (if using).
SODIUM: 1,085MG
SERVES 6 • PREP TIME: 10 MINUTES • COOK TIME: 5 TO 6 HOURS
This recipe works best with a programmable slow cooker

so you can time it to greet you in the morning. No
programmable slow cooker? No worries. Add this recipe to
your Sunday meal prep rotation and breakfast for the week is
solved. It reheats well in the microwave—simply add a dash of milk
and heat it in 30-second increments until warm. Steel-cut oats have
fewer calories than old-fashioned oats and contain more fiber.
2 cups unsweetened applesauce

2 apples, peeled, cored, and diced
½ cup raisins (optional)
⅓ cup honey
1½ teaspoons ground cinnamon
½ teaspoon salt
1½ cups steel-cut oats
3 cups almond milk
Chopped walnuts, for serving (optional)
1. In a slow cooker, stir together the applesauce, apples, raisins (if
using), honey, cinnamon, salt, and oats.
2. Stir in the almond milk and mix well.
3. Cover the cooker and cook on low heat for 5 to 6 hours.
4. Serve topped with walnuts (if using). Refrigerate leftovers in an
COOKING TIP: I highly recommend using a slow cooker liner for this
recipe. The oats tend to stick to the pot, and the liner makes cleanup
a breeze.
SODIUM: 271MG
White Chicken Chili
During winter months, this dish is one of my most

requested meals. It is also great when entertaining a large
group or for a potluck. The slow cooker is an easy way to
transport it and keep it warm.
2 pounds boneless, skinless chicken thighs

2 teaspoons ground cumin
1 teaspoon onion powder
1 (25-ounce) can hominy, rinsed and drained
1 (14-ounce) can white beans, rinsed and drained
1 cup frozen corn
1 (4-ounce) can diced green chiles
Salt
1. In a slow cooker, combine the chicken, cumin, garlic powder,
onion powder, hominy, white beans, corn, green chiles, and
chicken broth.
2. Cover the cooker and cook on low heat for 6 to 8 hours or on high
heat for 4 to 6 hours.
3. Remove the chicken and place it on a cutting board. Let cool
slightly, then dice or shred the chicken. Return the chicken to the
slow cooker and stir to combine.
4. Taste and season with salt and pepper. Refrigerate leftovers in an
SUBSTITUTION TIP: If your family doesn’t like hominy or you don’t

have it on hand, use more corn. The dish will have a slightly sweeter
taste.
29G; SODIUM: 538MG
Chicken, Spinach & Sweet Potato
Stew
This is a hearty chicken stew. I love that I can dump

everything into the slow cooker in the morning and it is
ready by dinnertime. I often throw in other ingredients I
have on hand, such as diced bell pepper or leftover rice.
3 sweet potatoes, peeled and cut into 1-inch dice

1 pound bone-in chicken thighs
2 celery stalks, chopped
1 onion, chopped
2 (32-ounce) cartons low-sodium chicken broth
1 tablespoon Italian seasoning
2 teaspoons kosher salt
2 cups fresh spinach
1 tablespoon chopped fresh parsley
1. In a slow cooker, stir together the sweet potatoes, chicken, celery,
and onion.
2. Add the chicken broth, Italian seasoning, and salt and stir to
combine.
4. With 1 hour of cooking time left, stir in the spinach.
5. Transfer the chicken to a cutting board and let cool slightly. Using
2 forks, shred the chicken and stir it back into the slow cooker.
Serve garnished with the parsley. Refrigerate leftovers in an
SUBSTITUTION TIP: Substitute another leafy vegetable for the

spinach, such as kale, collard greens, or chard, based on your
preference or what’s in the refrigerator.
SODIUM: 955MG
SERVES 4 • PREP TIME: 10 MINUTES • COOK TIME: 4 TO 6 HOURS (SEE TIP)
Risotto is so delicious, and this healthier version is a great

everyday dish. Butternut squash provides fiber, potassium,
and vitamin A in this recipe, minus the usual loads of
cream and butter. Making risotto in a slow cooker is so much easier
than on the stovetop—no constant stirring. I highly recommend it.
1¼ cups Arborio rice

4 cups low-sodium vegetable broth
1 small onion, chopped
2 tablespoons finely chopped fresh sage
1 teaspoon salt
1 (12-ounce) bag frozen butternut squash (no need to thaw)
1. In a slow cooker, stir together the rice and olive oil to coat the rice
well.
2. Add the vegetable broth, onion, garlic, sage, salt, and pepper. Stir
to combine.
3. Cover the cooker and cook on low heat for 4 to 6 hours. With 1
hour of cooking time left, add the squash (see tip).
4. Before serving, stir in the Parmesan cheese.
COOKING TIP: If you’re away from the house for the whole day and
need a longer cook time or cannot add ingredients during the
cooking, assemble everything the night before or the morning of your
meal prep day. Dump it in the slow cooker when you have 2 hours to
spare, and cook, covered, on high heat for 2 hours.
VARIATION TIP: You can make any type of risotto with this recipe.
Use pumpkin or acorn squash instead of butternut squash. With
pumpkin, simply roast it, mash the flesh, and stir it in. Add some
cinnamon; it changes the entire flavor profile.
SODIUM: 839MG
Pineapple Pork Loin
SERVES 6 • PREP TIME: 15 MINUTES • COOK TIME: 8 HOURS
I love a good sweet-and-savory combination, and

pineapple and pork deliver here. This recipe is also tasty
with chicken. Replace the pork with chicken breasts and
keep the cooking time the same. Serve with rice and steamed
veggies, or as desired.
1 (3-to 4-pound) pork loin, trimmed

Salt
⅓ cup honey
1 (23.5-ounce) can pineapple chunks in juice
1. Season the pork loin all over with salt and pepper. Set aside.
2. In a skillet over medium-high, heat the olive oil until hot. Add the
pork and sear each side for about 2 minutes, or until browned.
3. While the pork cooks, in a slow cooker, stir together the soy
sauce, honey, and pineapple until well combined. In a small bowl,
whisk the garlic and mustard.
4. Carefully brush the garlic-and-mustard sauce all over the
browned pork loin and place the pork in the slow cooker.
5. Cover the cooker and cook on low heat for 8 hours.
VARIATION TIP: For a spicy kick, with the pineapple, add 1 jalapeño
pepper, seeded and thinly sliced, or a few shakes of red pepper
flakes.
68G; SODIUM: 571MG
SERVES 4 TO 6 • PREP TIME: 15 MINUTES • COOK TIME: 8 HOURS
If you are looking for an easy chicken dish the entire family
will love, this recipe is for you. The savory sauce is
delicious and has just the right amount of sweetness. With
simple ingredients you probably have in your pantry, this is a great
recipe you can make on busy nights.
½ cup honey
¼ cup low-sodium chicken broth
2 tablespoons apple cider vinegar
4 bone-in chicken breasts or thighs, skin removed
1 pound baby red potatoes, halved
1 (1-pound) bag baby carrots
2 tablespoons fresh flat-leaf parsley (optional)
1. In a slow cooker, whisk the honey, soy sauce, chicken broth,
vinegar, and garlic to blend.
2. Add the chicken breasts, potatoes, and carrots and stir to coat
well.
3. Cover the cooker and cook on low heat for 8 hours or on high
heat for 4 hours.
4. Serve garnished with the parsley (if using).
COOKING TIP: To make this in the pressure cooker: Whisk the
honey, soy sauce, chicken broth, vinegar, and garlic in the pot to
combine. Add the chicken, potatoes, and carrots and stir to coat.
Place the lid on the pressure cooker and seal it, making sure the
pressure release valve is closed. Select Manual and High Pressure
for 10 minutes. When the cooking cycle is complete, quick-release
the pressure. Carefully open and remove the lid.
SODIUM: 1,356MG
SERVES 4 TO 6 • PREP TIME: 5 MINUTES • COOK TIME: 6 TO 8 HOURS
Commercial Mediterranean spice blends can vary, but

usually include a combination of coriander, cumin,
cinnamon, nutmeg, salt, and pepper. It’s a nice
complement to chicken, lamb, or beef. This slow cooker
Mediterranean-inspired meal combines chicken, tomatoes, and
chickpeas to make a hearty meal that will warm you from the inside
out.
4 bone-in chicken breasts, skin removed

2 pints grape tomatoes, halved
2 (15-ounce) cans low-sodium chickpeas, rinsed and drained
2 teaspoons extra-virgin olive oil
1 tablespoon freshly squeezed lemon juice
2 tablespoons Mediterranean spice blend (see tip)
1 teaspoon salt
1 lemon, sliced
Handful fresh cilantro (optional)
1. In a slow cooker, layer the chicken, tomatoes, chickpeas, and
garlic.
2. Pour in the olive oil and lemon juice. Season with the
Mediterranean spices and salt. Top with the lemon slices.
heat for 4 hours. Top with cilantro (if using) and serve.
INGREDIENT TIP: Make your own Mediterranean spice mix: In a
small bowl, whisk 3 tablespoons dried rosemary, 2 tablespoons
ground cumin, 2 tablespoons ground coriander, 1 tablespoon dried
oregano, 1½ teaspoons ground cinnamon, and 1 teaspoon salt. This
makes about ⅓ cup of spice. Store in an airtight container.
34G; SODIUM: 602MG
This recipe is so much better for you than the carnitas

served in a restaurant. The pork is not deep-fried, but I
promise you won’t notice. Crisp the pork edges under the
broiler if you would like some crunch. Serve this in tacos, with rice
and beans, or in a salad.
2 teaspoons salt
1½ teaspoons chili powder
½ teaspoon ground cumin
4 pounds boneless pork shoulder (pork butt)
1 onion, chopped
¾ cup freshly squeezed orange juice
Cooked rice, beans, or tortillas, for serving
1. In a small dish, whisk the salt, chili powder, pepper, oregano,
cumin, and garlic to combine. Rub the spice mixture into the pork.
Transfer the pork to a slow cooker.
2. Place the onion on top of the pork. Pour the chicken broth and
orange juice into the slow cooker.
3. Cover the cooker and cook on low heat for 8 to 10 hours or on
high heat for 6 hours. When the pork is done, let cool briefly, and
shred using 2 forks. If you like your carnitas crispy, spread the
shredded meat (not the juices) on a sheet pan and broil for 5 to
10 minutes, or until the edges of the meat start to crisp. Return
the pork to the cooker.
4. Serve as desired.
LOVE YOUR LEFTOVERS: Refrigerate leftovers in an airtight

container for up to 1 week. I enjoy making nachos with leftover
carnitas or putting carnitas on top of my salad during the week.
SODIUM: 1,021MG
SERVES 4 TO 6 • PREP TIME: 10 MINUTES • COOK TIME: 8 TO 10 HOURS
This is the best slow cooker roast recipe I have ever made.
The low heat makes the beef fall-apart tender, while the
peperoncini give it just a slightly spicy flavor that won’t
overwhelm young palates.
1 (2-pound) boneless chuck roast, trimmed

½ teaspoon salt
2 cups low-sodium beef broth (use 2½ cups if not using the
wine)
½ cup red wine (optional)
2 tablespoons Worcestershire sauce
1 bay leaf
4 or 5 whole peperoncini
1. Season the roast all over with the salt and pepper.
2. In a skillet over medium-high, sear the roast for about 4 minutes
per side to brown.
3. While the roast cooks, in a medium bowl, whisk the beef broth,
red wine (if using), Worcestershire sauce, garlic, and Italian
seasoning to combine.
4. Transfer the roast to the slow cooker and pour the broth mixture
over the roast. Top with the bay leaf and peperoncini.
5. Cover the cooker and cook on low heat for 8 to 10 hours or high
6. Remove the peperoncini, cool slightly, and chop them, discarding
the seeds and stems. Mix the chopped peperoncini into the beef.
Using 2 large forks, shred the beef and stir to combine it with the
sauce.
SERVING TIP: This Italian beef is great served over mashed

cauliflower or potatoes, or use it to make sandwiches. If you like,
thicken the sauce with a little cornstarch mixed with water. Stir the
slurry into the sauce and boil until well combined and thickened.
SODIUM: 907MG
Measurement Conversions
VOLUME EQUIVALENTS (LIQUID)
US US STANDARD METRIC
STANDARD (OUNCES) (APPROXIMATE)
2 tablespoons 1 fl. oz. 30 mL
¼ cup 2 fl. oz. 60 mL
½ cup 4 fl. oz. 120 mL
1 cup 8 fl. oz. 240 mL
1½ cups 12 fl. oz. 355 mL
2 cups or 1 pint 16 fl. oz. 475 mL
4 cups or 1 quart 32 fl. oz. 1L
1 gallon 128 fl. oz. 4L
VOLUME EQUIVALENTS (DRY)
US STANDARD METRIC (APPROXIMATE)
⅛ teaspoon 0.5 mL
¼ teaspoon 1 mL
½ teaspoon 2 mL
¾ teaspoon 4 mL
1 teaspoon 5 mL
1 tablespoon 15 mL
¼ cup 59 mL
⅓ cup 79 mL
½ cup 118 mL
⅔ cup 156 mL
¾ cup 177 mL
1 cup 235 mL
2 cups or 1 pint 475 mL
3 cups 700 mL
4 cups or 1 quart 1L
OVEN TEMPERATURES
FAHRENHEIT (F) CELSIUS (C) (APPROXIMATE)
250° 120°
300° 150°
325° 165°
350° 180°
375° 190°
400° 200°
425° 220°
450° 230°
WEIGHT EQUIVALENTS
US STANDARD METRIC (APPROXIMATE)
½ ounce 15 g
1 ounce 30 g
2 ounces 60 g
4 ounces 115 g
8 ounces 225 g
12 ounces 340 g
16 ounces or 1 pound 455 g
Acknowledgments
To my husband, Joe, who is my rock, my best friend, and my biggest
supporter. There is no way I could have completed this project
without your encouragement.
To Jonah and Caroline, my two amazing kids. Thank you for
believing in me even when I don’t believe in myself. You are my why,
you are my inspiration—and I love you both more than you can
imagine.
To my parents, Mike and Sharon. Thank you for teaching me
what hard work looks like. Thank you for making recipes with me
during our trip back to Idaho for the holidays. Thank you for sending
me ideas while I was writing this book. I am so grateful to have such
loving parents.
To my family, friends, and loyal followers at
AMomsImpression.com. Thank you for your encouragement and
support.
To my editor, Cecily. Thank you for being patient and
understanding throughout this process. Thank you for focusing my
thoughts and encouraging me along the way.
About the Author
KATHY HODSON was born and raised in the Pacific Northwest until
she moved to Indiana, where she met her husband, started her
family, and began her career as an elementary school teacher. When
her son was born 11 years ago, she started a blog,
AMomsImpression.com, documenting her parenting adventures and
sharing family-friendly recipes and crafts.
Four years ago, she left her career as a teacher to focus full-time
on her website. She loves being a mom, being a wife, traveling,
visiting her family back home, and all things Disney! Although she
loves creating healthy recipes for her family and website, she is a
sucker for Jelly Belly candies.

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Copyright © 2020 by Rockridge Press, Emeryville, California

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Limit of Liability/Disclaimer of Warranty: The Publisher and the author make

For general information on our other products and services or to obtain

Rockridge Press publishes its books in a variety of electronic and print

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Interior and Cover Designer: Patricia Fabricant

Photography & Food Styling: © 2020 Laura Flippen

ISBN: Print 978-1-64611-654-6 | eBook 978-1-64611-655-3

Setting Yourself Up for Success

The Meal Plans

Lightning-Fast 30-Minute Meals

One-Pot and Skillet Meals

Pressure Cooker and Slow Cooker

Back in my early twenties, my metabolism was so fast I could eat

Setting Yourself Up for Success

What does the word “healthy” mean to you?

How to Use This Book

THE TWO-WEEK MEAL PLAN

SPECIAL DIETS WELCOME

Filling Your Refrigerator, Freezer, and

ITEMS TO KEEP ON HAND

CONVENIENCE CAN BE HEALTHY

The Meal Plans

A meal plan is simply a list of what you’re

DON’T FORGET SNACKS

LUNCH Wild Rice Soup

DINNER Sheet Pan Chicken Fajitas (leftovers reserved for

PREP DOUBLE BATCH: Breakfast Egg Muffins (12

DOUBLE BATCH: Protein-Packed No-Bake

Freeze banana slices and strawberries for Peanut

LUNCH Easy Chicken Fajita Salad (made with leftovers

DINNER Egg Roll in a Bowl

DINNER Smoked Salmon & Asparagus Fettuccine

PREP Cook eggs for Thursday’s egg salad

LUNCH LEFTOVER: Easy Chicken Fajita Salad

DINNER Sweet Potato & Black Bean Chili

PREP Make Egg Salad for lunch tomorrow and Friday

LUNCH Curried Egg Salad Sandwiches with Watercress

DINNER Chicken Pad Thai with Zoodles

LUNCH LEFTOVER: Curried Egg Salad Sandwiches with

DINNER LEFTOVER: Sweet Potato & Black Bean Chili

LUNCH Everything-Seasoned Avocado Toast with Egg

DINNER Seared Steak with Garlic Mushrooms & Sautéed

WEEK 1 SHOPPING LIST

DAIRY AND EGGS

CHECK YOUR PANTRY FOR . . .

Week 2 Meal Plan

LUNCH Chicken Tortilla Soup

DINNER Broiled Flank Steaks with Brussels Sprouts &

PREP Cook 1½ pounds chicken and shred it for the

LUNCH Chicken Caesar Wraps

DINNER Steak Buddha Bowl, made with leftover steak from

LUNCH LEFTOVER: Chicken Tortilla Soup

DINNER Lemon Pepper Chicken with Broccoli

PREP Make the Apple Granola Oatmeal for tomorrow

LUNCH LEFTOVER: Chicken Caesar Wraps

DINNER Teriyaki Salmon with Green Beans

LUNCH LEFTOVER: Lemon Pepper Chicken with Broccoli