Grilled Chicken with Fresh Veggies & Dill Sauce

• 8 oz or 1/2 lb  chicken breast strips
• 1/2 cup cherry tomatoes (halved)
• 1/2 cucumber (sliced)
• 1/2 cup Greek yogurt
• 1 tbsp fresh dill (chopped)
• 1 garlic clove (minced)
• Salt & pepper to taste
• 1 tsp olive oil

1. Season chicken strips with salt and pepper.
2. Heat olive oil in a pan and cook chicken until golden and cooked through, about 5-7 mins.
3. Mix Greek yogurt, dill, and garlic to make the dill sauce.
4. Serve chicken with cherry tomatoes, cucumber slices, and dill sauce.

Calories 350 | Protein 45g | Carbs 5g | Fat 12g

High-Protein Chicken Burrito Bowl

For the Grilled Chicken:

• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp chili powder
• tsp cumin
• tsp garlic powder
• tsp salt
• tsp black pepper
• tsp smoked paprika
• 1 tbsp lime juice

1. In a bowl, mix olive oil, chili powder, cumin, garlic powder, salt, black pepper, paprika, and lime juice.
2. Coat chicken breasts evenly and marinate for 10 minutes.
3. Heat a grill pan or skillet over medium heat and cook chicken for 5-7 minutes per side until golden brown and fully cooked.
4. Let rest for 5 minutes, then chop into bite-sized pieces.

NOTE: If you don't want to grill, just buy a rotisserie chicken.

For the Bowl:

• 1 cup cooked black beans drained & rinsed
• 1 cup corn fresh or canned, drained
• 1 cup chopped romaine lettuce
• cup pico de gallo tomatoes, red onion, cilantro, lime juice, salt
• cup guacamole mashed avocado, lime juice, salt, cilantro

1. In a bowl, mash avocado with lime juice, salt, and cilantro.
2. For the pico de gallo, combine chopped tomatoes, red onion, cilantro, lime juice, and salt.

Assembly

1. Start with a base of chopped romaine lettuce.
2. Add grilled chicken, black beans, corn, guacamole, and pico de gallo in separate sections.

Grilled Chicken with Avocado and Eggs

• 3 grilled chicken breasts (skinless)
• 3 sunny-side-up eggs
• 1 ripe avocado, sliced
• Black pepper (to taste)

1. Season chicken breasts with black pepper and grill until cooked through and nicely charred.
2. Fry eggs sunny-side-up, seasoning lightly with pepper.
3. Slice the avocado.
4. Plate the grilled chicken, eggs, and avocado slices together.
5. Serve immediately

Greek Potato Salad

(No Mayo!)

 Servings: 8 people, as a side

•  3 pounds small yellow potatoes, scrubbed
•  1 tablespoon salt
•  1/2 cup chopped red onions or shallots (about 1 small red onion)
•  3 green onions, trimmed and thinly sliced (white part and green part)
•  1/2 cup chopped Italian parsley leaves
•  1/2 cup chopped dill
•  1/2 cup 
• Kalamata olives, pitted and halved

 For the Vinaigrette:

•  1/4 cup red wine vinegar
•  2 teaspoon Dijon mustard
•  1 1/2 teaspoons dried oregano
•  2 garlic cloves, pressed or finely minced
•  1 1/2 teaspoon sea salt
•  1/4 teaspoon black pepper
•  1/2 cup extra virgin olive oil

1. Bring a large pot of water to a boil. 
2. Add the (unpeeled) potatoes and one tablespoon of salt. 
3. Reduce the heat to maintain an active simmer. 
4. Simmer the potatoes until they are fork tender when poked, about 15-20 minutes (the time will depend on their size). If the  potatoes vary in size, remove in batches, starting with the smallest, until they are all cooked  through.
5. In a small bowl, whisk together the vinegar, mustard, oregano, garlic, salt, and pepper. 
6. Slowly drizzle in the olive oil, while still whisking, until all ingredients are well  combined.
7. Gently drain the cooked potatoes and set aside until just cool enough to handle.
8. Using a paring knife or metal spoon, peel the potatoes by scraping off the skin (or  leave the skin on if you prefer). 
9. Cut the potatoes into 1-inch cubes, and place them in a large bowl.
10. Add the red and green onions, parsley, dill, and olives. 
11. Whisk the vinaigrette one more time, then pour it over the potatoes. 
12. Gently toss to combine. Adjust the seasoning if necessary.
13. Serve while still slightly warm or at room temperature.

Leftovers of this mayo-free salad can be stored in the refrigerator (covered well) for 2-3 days.

 Remove from the refrigerator for at least half an hour before eating. If the salad looks a little dry, drizzle with some more olive oil, stir gently and serve!

Garlic Butter Steak and Potato Bites

 servings: 4 

 potatoes:

•  6 medium Yukon gold potatoes, peeled and diced into small cubes
•  2 tbs olive oil
•  paprika, garlic powder, onion powder, salt, dried oregano to taste

1.  Preheat your oven to 425 or air fryer to 400
2.  Line a baking sheet with parchment paper.
3.  Toss the potatoes in the oil and then the seasonings to coat all. 
4. Roast for 15 minutes then flip and roast  until golden brown and crispy. 
5. For the air fryer, roast for 10 minutes, flip and roast for another 7 minutes.

 steak:

•  2 lbs sirloin steak, cubed
•  1 tbs olive oil
•  salt, pepper, garlic powder, dried oregano to taste
•  3 tbs butter (divided)
•  4 cloves garlic, sliced

1.  Heat a large pan grill or work in batches in a smaller pan on medium high (you don't want to overcrowd the  pan with the meat because it won't sear properly).
2.  Add 1 tbs butter to the pan to melt. 
3. Then add in the meat - cook for a few minutes per side to get a nice sear. 
4. Then add in the garlic and remain butter. 
5. Toss  the meat with the garlic for a few minutes and remove to plate.

 yum yum sauce:

•  1/4 cup mayo
•  1-2 tbs sriracha
•  1 tsp honey

1. Whisk together all ingredients and taste to see if needs adjustment. 
2. Drizzle on the steak and potatoes

Salmon Loaf

• 2 cups flaked salmon (cooked)
• 1 cup soft bread crumbs
• 2 beaten eggs
• 1 cup sour cream
• 1 tablespoonful chopped parsley
• 1 teaspoonful salt
• 1 tablespoonful lemon juice
• dash pepper

Combine all and pour into a greased loaf pan. 

Bake about 40 minutes

Loaded Apple Sweet Potatoes

• 4 small sweet potatoes
• Olive oil
• 2 Golden Delicious apple, cored
• 1cup melted butter
• 4 tbsp unsweetened applesauce
• 4 tbsp pure maple syrup, plus more for serving
• 1/2 cup finely chopped pecans
•  1/2 cup chopped dried cranberries
•  1 tsp. cinnamon
• A pinch of salt

1. Preheat the oven to 400  F. 
2. Line a small baking dish with parchment paper; set aside. 
3. Pierce the sweet potatoes a few times and microwave each one on high for 1  minutes.
4. When cool enough to handle, peel the sweet potatoes and rub oil over the surface of each. 
5. Cut  1/2" -thick widthwise slices into the potatoes without cutting through the bottom. 
6. Set the potatoes in the prepared baking dish.
7. Cut the apple into very thin rings and cut the rings in half; dip into the melted butter and place one slice between alternate cuts in the sweet potatoes. 
8. Cover with foil and bake for 40 minutes.
9. Stir together the applesauce, syrup, pecans, cranberries, cinnamon, and salt.
10.  Remove the dish from the oven (don't turn off the oven) and carefully push some of the pecan mixture between the empty cuts in the sweet potatoes, putting any extra filling on top.
11. Bake uncovered 10 to 15 minutes, watching carefully so the pecan mixture doesn't burn.

Serve with maple syrup if you'd like.

Easy Pizza Stuffed Chicken

 servings: 3 

•   3 boneless skinless chicken breasts
•  1/3 cup marinara (or pesto)
•  1 cup shredded mozzarella
•  2 oz pepperoni slices
•  salt and pepper to taste

 top crust:

•  1/3 cup grated parmesan
•  1/2 tsp each onion powder, garlic powder, paprika, dried oregano

1.  Preheat your oven to 425  or your air fryer to 400 
2. Line a small baking sheet with parchment paper.
3.  Slice your chicken breast in half lengthwise almost to the end but keeping it intact as one piece of chicken.
4.  You want a flap or book type situation. Season the inside of each piece with salt and pepper to taste. 
5. Then  add in 2 tablespoons of marinara to the interior of each piece and spread out. Next add in 1/3 of the  mozzarella and top with 7 slices of pepperoni. 
6. Fold the chicken flap over and press down. 
7. Season the to of the chicken with salt and pepper to taste.
8.  In a small bowl, whisk together the the grated parmesan and all spices until incorporated. 
9. Sprinkle this mixture evenly on all of the tops of the chicken breasts. 
10. Bake for 20-25 minutes in your oven or 18-20  minutes in your air fryer. 
11. Thickest part of chicken should have an internal temperature of over 165

Calories: 389kcal | Carbohydrates: 4g 

Chicken Protein Bowl

Packed with lean protein, fresh vegetables, and hearty grains, this Chicken Protein Bowl is the ultimate balanced meal. Whether you're meal-prepping or enjoying it fresh, it's a delicious and nutritious way to fuel your day!

For the Chicken:

• 1 lb boneless, skinless chicken breasts or thighs
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tbsp fresh lemon juice
• 1 tbsp olive oil
• Salt & pepper to taste

For the Bowl Base:

• 1 cup cooked quinoa, brown rice, or couscous
• 2 cups mixed greens or spinach
• For the Toppings:
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrots
• 1/2 avocado, sliced
• 1 boiled egg, sliced (optional for extra protein)

For the Dressing:

• 2 tbsp olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey (optional for a hint of sweetness)
• Salt & pepper to taste

1. In a small bowl, mix garlic, paprika, cumin, lemon juice, olive oil, salt, and pepper.
2. Coat the chicken with the marinade and let sit for at least 15 minutes.
3. Heat a skillet over medium-high heat and cook the chicken for 5-7 minutes per side, or until fully cooked. 
4. Remove from heat, let rest for 5 minutes, and slice into strips.
5. Cook quinoa, rice, or couscous according to package instructions.
6. Divide the grains evenly into bowls and layer with mixed greens or spinach.
7. Add cherry tomatoes, cucumber slices, shredded carrots, avocado, and boiled egg slices to the bowl.
8. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper.
9. Top the bowl with the sliced chicken and drizzle with the prepared dressing.
10.  Garnish with fresh herbs like parsley or cilantro if desired.

Chicken Avocado Salad

• 2 cups cooked shredded chicken
• 2 ripe avocados, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 tbsp chopped fresh cilantro
• Juice of 1 lime
• 1-2 tbsp olive oil
• Salt & black pepper to taste

1. In a large bowl, add chicken, avocado, tomatoes, onion, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Season with salt and pepper.
4. Gently toss to combine.

Baked Spinach Mushroom Quesadillas

•  4 large flour tortillas
•  2 cups fresh spinach, chopped
•  1 cup mushrooms, sliced
•  1 cup shredded cheese (cheddar or mozzarella)
•  1/2 onion, diced
•  2 cloves garlic, minced
•  1 tablespoon olive oil
•  Salt and pepper to taste
•  Preheat your oven to 400 F 

1.  In a skillet, heat the olive oil over medium heat. 
2. Add the diced onion and minced garlic, saut ing until the onion turns translucent.
3.  Add the sliced mushrooms and spinach to the skillet. 
4. Cook until the spinach wilts and the mushrooms become tender. 
5. Season the mixture with salt and pepper.
6.  In a baking dish, place one tortilla down. 
7. Sprinkle some cheese on top, followed by a layer of the spinach and mushroom mixture. 
8. Cover with another tortilla. 
9. Repeat this layering process with the remaining ingredients.
10.  Place the assembled quesadillas in the oven and bake for approximately 10-15 minutes, or until the tortillas are golden and the cheese has melted.
11.  Once done, slice the quesadillas into wedges and serve them warm. 

Avocado, Cherry Tomato & Feta Flatbread

• 4 flatbreads or naan
• 2 tablespoon olive oil
• 2 clove garlic, minced
• 2 cups cherry tomatoes, halved
• 2 ripe avocado, diced
• 1 cup crumbled feta cheese
• 4 tablespoons fresh basil, chopped
• 2 teaspoon lemon juice
• Salt and black pepper to taste

1. Preheat oven to 375 F 
2.  Place flatbreads on a baking sheet.
3. Brush each flatbread lightly with olive oil and sprinkle with minced garlic. 
4. Bake for 5-6 minutes until slightly crisp.
5. Remove from oven and top with cherry tomatoes, avocado, and crumbled feta.
6. Drizzle with lemon juice, sprinkle basil, and season with salt and pepper.

Optional: finish with a drizzle of balsamic glaze before serving.

Four servings

Blackened Salmon Stuffed with Spinach & Parmesan

• 4 salmon fillets (6 oz each)
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 cup fresh spinach (chopped)
• 1/4 cup grated Parmesan cheese

1. Preheat oven to 400 F (200 C).
2. Mix paprika, garlic powder, and onion powder.
3.  Rub seasoning onto salmon fillets.
4. In a pan, saut  spinach in 1 tsp olive oil until wilted.
5.  Let cool slightly, then mix with Parmesan.
6. Cut a slit in each fillet to form a pocket. 
7. Stuff with spinach-Parmesan mix.
8. Heat remaining olive oil in oven-safe skillet, sear salmon 2-3 mins per side.
9. Transfer skillet to oven, bake 8-10 mins or until salmon is cooked through.

Nutrition per serving (1 stuffed fillet):

Calories: 350 | Protein: 38g | Carbs: 1g | 

avgolemono soup

servings: 4

•  1.5 lbs chicken thighs boneless skinless
•  9 cups water
•  2 tsp salt
•  1/4 tsp black pepper
•  1 cup orzo pasta
•  2 eggs, well beaten
•  3 small lemons, juiced (about 1/3 cup)
•  fresh dill + black pepper, to garnish

1.  Rinse your chicken thighs and then place them into your soup pot (do not trim the fat from the chicken). 
2. Pour the water into the pot and heat on high.  
3. Cover the pot until it starts to boil and then lower the heat  to low.  
4. Intermittently remove the white froth from the pot and then quickly cover again.  Season with the  salt + pepper. 
5.  Cook for 15 minutes and then transfer the chicken to cutting board.  
6. Slice into bite size pieces and then  return to the pot.  
7. Also stir in the orzo pasta at this point.  
8. Cover again.  
9. Stir occasionally.  
10. Cook 10  minutes and then uncover pot, bump up your heat to medium and cook another 15 minutes.  Remember to  taste the broth and adjust seasonings to your palate.  
11. Shut off the burner.
12.  In a large measuring cup or bowl, add eggs and 1 teaspoon water, beat for 30 seconds.  
13. Whisk in the lemon juice into the eggs.  
14. Next add two cups of the pot's chicken broth (one cup at a time), to this mixture while  whisking vigorously.  This is done to temper the mixture. 
15. Finally, remove the pot from the burner and pour this tempered lemon sauce into your soup while mixing  continuously, until fully incorporated and smooth.  

NOTES:

 This soup can also be made with white rice.

 Store leftovers in fridge up to 2 days.

 Reheat on LOW heat, slowly - do not reboil

 Calories: 397kcal | Carbohydrates: 36g | Protein: 41g 

Slow Cooker Cheesy Potato Soup with Ham

 Servings: 6

• 1 (28 ounce) package frozen hash brown potatoes, thawed
•  2 cups diced cooked ham [reduce by half or use lower sodium]
•   1  cup diced onion
•  2 stalks celery, chopped
•  4 cups chicken broth [no salt added or unsalted]
•    1/4 teaspoon salt
•    1/4 teaspoon pepper
•    1/4 teaspoon garlic powder
•  1 (8 ounce) package cream cheese, softened [use Neufchatel cheese]
•  1 (8 ounce) package shredded Cheddar cheese [can use lowfat or lower sodium swiss cheese]
•  2 tablespoons chopped green onions, or to taste

1.  Combine hash browns, ham, onion, celery, chicken broth, salt, pepper, and garlic powder in a slow cooker.
2.  Stir well to combine. 
3. Place the lid on the slow cooker.
4.   Cook on Low heat until celery is soft, 4 to 5 hours.
5. Mix in cream cheese and Cheddar cheese. 
6. Stir until cheese is melted. 
7. Cover and cook on Low for an additional 30 minutes, stirring occasionally. 
8. Serve topped with chopped green onions as a garnish.

 Per serving: 518 calories; total fat 42g ; saturated fat 22g ; cholesterol 110mg ; sodium 1846mg ; total  carbohydrate 28g

Adjustments are in [brackets]

Easy Funeral Potatoes

  Servings: 10

you need 1 (9x13-inch) casserole

•  2 (10.5 ounce) cans cream of chicken soup
•  1 pint sour cream
•  1   cups grated Cheddar cheese
•    cup dehydrated onion flakes
•  1 (30 ounce) package frozen shredded hash browns, thawed
•  1 cup crushed potato chips

1.  Gather all ingredients. Preheat the oven to 350 degrees F (175 degrees C).
2.  Combine condensed soup, sour cream, Cheddar cheese, and onion flakes in a large bowl.
3.  Mix in hash browns until well combined.
4.  Pour into a 9x13-inch casserole dish. Sprinkle with potato chips
5. Bake uncovered in the preheated oven until cheese is melted and the top is crisp, about 45 minutes

IDEAS:

 You can use mild, medium, or sharp Cheddar.

 Add cubed ham to make a satisfying main dish.

 You can add herbs like oregano, basil, parsley, or even some garlic for extra flavor.

Per serving: 340 calories; total fat 27g ; saturated fat 13g ; cholesterol 43mg ; sodium 587mg ; total  carbohydrate 28g 

Country Style Green Beans with Red Potatoes

 serves   8

• ½ pound smoked turkey tails
• 2 (14.5 ounce) cans green beans, drained and rinsed
• 1 large onion, chopped
• 10 small red potatoes, peeled and cubed
• 1 tablespoon seasoned salt
• 2 teaspoons ground black pepper
• 1 tablespoon garlic powder

1. Place turkey tails and onion in a 4-quart Dutch oven and fill half way with water.
2.  Season with salt, pepper, and garlic powder. 
3. Bring to a boil, then cover and simmer over low heat until meat falls off the bones, about 2 hours. 
4. Remove and discard bones and skin; return meat to the pot.
5. Add green beans to the Dutch oven and simmer for 20 minutes, then add the potatoes. 
6. Simmer until potatoes can be easily pierced with a fork, 10 to 15 minutes longer.

Mom's Parsley Potatoes

 for 4

• 2 pounds red potatoes, scrubbed and cut into 1-inch pieces
• ¼ cup unsalted butter
• 1 cup chopped onion
• ½ teaspoon salt, or to taste
• ¼ teaspoon ground black pepper, or to taste
• ⅔ cup sour cream
• ⅓ cup shredded Gruyere cheese
• ⅓ cup chopped fresh parsley

1. Place potatoes into a large pot and cover with salted water; bring to a boil. 
2. Reduce heat to medium-low and simmer until barely tender, about 10 minutes.
3.  Drain and set aside.
4. Melt butter in the same pot over medium-low heat. 
5. Add onion, season with salt and pepper, and cook until onions are starting to turn clear, 2 to 3 minutes. 
6. Add potatoes, cover, and cook over low heat, stirring occasionally, until cooked through, about 5 minutes.
7. Remove from heat and stir in sour cream, Gruyere cheese, and parsley. 
8. Cover, and allow to sit until cheese is melted, about 5 minutes. 
9. Stir before serving.

Poor Man's Noodles

• 1 (32-ounce) carton chicken broth
• 1 chicken bouillon cube
• 1 (16-ounce) package long egg noodles
• 1 (10.5-ounce) can cream of chicken soup
• 1 stick unsalted butter
• salt, to taste
• black pepper, to taste
• fresh parsley, optional, to taste, chopped, for garnish

1. In a large pot with a lid over medium heat, add the broth and the bouillon cube and bring the mixture to a boil, while stirring occasionally.
2. Add the noodles to the broth mixture and stir to combine.
3. Bring the noodle mixture to a boil.
4. Add the cream of chicken soup to the noodle mixture and stir well to combine.
5. Bring the noodle mixture to a boil and cook it for 2 minutes.
6. Transfer the pot from the heat.
7. Add the butter to the noodle mixture and stir well to combine.
8. Cover the pot with the lid and allow the noodle mixture to sit until the noodles are tender and the liquid has been absorbed, about 20 minutes.
9. Season the noodle mixture with the salt and the black pepper.
10. Serve garnished with the parsley

Miniature Puffballs

• 1/2 c water
• 1/4 c margarine
• 1/2 c flour
• dash of salt
• 2 eggs

1. Bring water and margarine to the boil
2. Add flour in one fell swoop 
3. Add salt
4. Stir vigorously over low heat until it forms a ball
5. Remove and cool for 5 minutes
6. Add eggs, one at t a time, beating well to incorporate
7. Drop on parchment by teaspoons
8. Bake at 400 for 30 minutes remove immediately from the sheet

makes 3 dozen