Mains
Chickpea Curry
Total: 35 min Prep Time: 10 min Cooking Time: 25min
Servings = 10 servings (~3/4 cup)
Ingredients:
2 tablespoons avocado oil
1 onion, chopped
4 cloves fresh garlic
½ tsp ground ginger
1 tablespoon ground coriander
1/2 tablespoon turmeric
1/2 tablespoon cumin
1/2 teaspoon cayenne pepper (optional - I do not add if I want to serve it to my kids ages 2 and 5)
15 oz diced tomatoes, canned
15 oz chickpeas, canned, drained
1 cup vegetable stock
1/2 cup spinach (chopped, frozen or fresh)
2 bay leaves
1 teaspoon salt
1 teaspoon sugar
1 teaspoon Garam Masala
1 tablespoon cilantro
1/2 lemon (a small)
1/2 cup almond milk (or coconut milk for creamier flavor)
Instructions:
Heat the oil in a large pan over a medium-high setting. Sauté the finely chopped onion until golden.
Add the crushed garlic and grated ginger and cook for 1-2 minutes, stirring frequently, until the garlic doesn't smell raw anymore.
Mix in the next four ingredients (cilantro, turmeric, cumin, and cayenne, bay leaf) and toast for two minutes stirring often.
Add the crushed tomatoes, chickpeas and vegetable stock. Increase the heat to high and once boiling, lower to medium-low to maintain at a simmer for 10 minutes, stirring every now and then.
Add 1/2 tsp salt, the sugar, and the spinach. If the spinach is frozen increase the heat until the curry is bubbling away again. Simmer for an additional five minutes.
Add the garam masala, lemon juice and almond or coconut milk and stir. Sprinkle over the chopped cilantro leaves and serve hot.
Nutrition Facts
For 1 serving of 10
Instant Jamaican Jerk Chicken
Total: 20-30 min Prep Time: 5 min Cooking Time: 15-20 min
Servings = 5 servings (2 drumsticks)
Ingredients/Tools:
10 chicken drumsticks
4 tbsp Jamaican jerk seasoning (see recipe here)
2 tbsp olive oil
¼ cup water
1 tsp salt
Instant pot
Large bowl
Measuring spoons
Directions:
Coat drumsticks with Jamaican jerk seasoning in a large bowl.
Follow all safety directions for your instant pot, plug in and add seasoned chicken w/ ¼ cup water then close pot.
Set your instant pot to the poultry setting (meat falling off the bones~ 15 minutes)
Remember to press the “keep warm” setting again to ensure the cooking process has started
When ready wait for the float valve to go down before opening.
Serving Suggestions: Serve with ½ cup quinoa, brown rice, wild rice, or potato plus a side of roasted vegetables. For low carb options serve with roasted vegetables or a side salad.
Menu Planning Hack:
For a family of 4 make double for another dinner later in the week once prepared OR freeze half after seasoning before cooking and continue from step 4 next month or next week.
Nutrition Facts Information
For 1 serving of 5
Fettuccini Asparagus in Greek Yogurt Alfredo Sauce
INGREDIENTS
2 Tbsp. unsalted butter
2 cloves garlic, minced
1/2 cup vegetable or chicken broth (use white wine if you want a white sauce)
1 cup non-fat Greek yogurt
1 cup shredded Parmesan cheese*
1/2 tsp. salt
1/4 tsp. coarse black pepper
4 oz dry fettuccine
1 pound asparagus, raw, trimmed
DIRECTIONS
Snap the tough ends off the asparagus and discard them. In a large pot of boiling, salted water, cook the fettuccine until almost done, about 8 minutes. Add the asparagus; cook until it and the pasta are just done, about 4 minutes longer. Set aside.
Melt the butter in a small sauce pan over medium-low heat. Add the garlic. Stir and cook 1 minute.
Stir in the broth and increase the heat. Bring it to a simmer. Remove from heat and let sit for 2 minutes.
Whisk in the yogurt, salt, and pepper. Whisk in the Parmesan.
Put the pan over low heat and stir constantly until the Parmesan is mostly melted into the sauce, 3-4 minutes. Do not let it come to a simmer or boil as this could cause it to curdle.
MENU PLANNING HACKS
Double the recipe and portion out half into 2-4 smaller portions for lunch over the next couple days. Reheats well in the microwave (~ 2 minutes) for up to two days.
Nutrition Facts
1 serving of 4
Vegetarian Minestrone Soup
Total Time: 30 min Prep Time: 15 min Cooking Time: 15 min Servings: 8 servings
Key Equipment
6-quart instant pot
Ingredients
• 1 Tbsp Olive oil
• 1 Onion medium
• 3-4 cloves Garlic
• 1 medium potato (red, Yukon gold or sweet)
• 1 cup frozen peas
• 1 cup baby carrots
• 1 cup Red kidney beans
• 1 cup Chickpeas
• 1 can (14 oz) Chopped tomatoes
• 2.5 oz Tomato paste
• 3 14.5 oz cans of chicken broth
• 1 cup of water
• 1 cup dry sfoglini pasta (high protein)
• 1 tsp Oregano ground
• 1 tsp paprika powder
• 1 Bay leaves
• 1 tsp parsley flakes
• ¼ pepper
Instructions
1. Preparing the ingredient:
• Peel and chop onion, mince the garlic. Wash and quarter the baby potatoes. Wash and slice the carrots. Rinse the canned chickpea and kidney beans.
2. Cook the pasta of your choice separately according to package instructions.
Making Vegetarian Minestrone Soup
3. Turn on your instant pot and set to sauté and add olive oil.
4. Cook the chopped onion for 1-2 minutes.
5. Add the chopped garlic & sliced carrot. Stir and cook for 5-6 minutes.
6. Add the tomato paste, the canned chopped tomatoes, and paprika powder. Sauté for another 3 minutes
7. Add the seasoning: pepper, oregano, and thyme, as well as the dried bay leaf. Stir to combine.
8. Add broth, beans, peas and potatoes set instant pot to soup/broth and cover.
9. Finally, add the cooked pasta and top it with vegan parmesan, nutritional yeast, freshly chopped parsley or basil. Enjoy!
Menu Planning Hacks:
Double the soup recipe without the pasta and freeze half to 3/4s for next week or next month.
Pairs well with baked salmon
Nutrition Facts
1 serving of 8
Thai Spring Noodle Soup
Total Time 30-35 min Prep Time15 min Cooking Time 15 min Servings 6
Ingredients
½ cup thinly sliced green onions
2 tbsp. Thai spice blend (see recipe here)
3 cup frozen peas
6 cups water, vegetable or chicken stock (no salt added)
2 pack of miracle noodle (plant-based noodles)
1 cup frozen corn
1 cup 1-inch broccoli florets
6 small baby bok choy
1 cup unsweetened, unflavored, almond milk
3 tbsp. lime or lemon juice
4-6 fresh basil leaves torn into pieces
2 cup sliced fresh mushroom
1 cup grape tomato, halved
Optional: 1 tsp sea salt
Directions
In a large saucepan combine 6 tsp oil, 1 chopped onion, Thai spice blend, and ¼ cup water/stock. Cook over medium 2 minutes.
Add stock and green peas. Bring to boiling; reduce heat.
Simmer, uncovered, 5 minutes.
Add frozen corn, broccoli, and bok choy; simmer 5-7 minutes.
Add milk; cook 1 minute.
In a separate pan prepare the noodles as directed on the package.
Stir in lime/lemon juice and salt. Garnish with basil and grape tomato, halved
Menu Planning Hacks:
Prep enough for 12 servings instead of 6, and freeze soup before adding noodles because noodles soak in the fluid and thicken the soup. Next week or next month thaw out the soup, heat and proceed from steps 4 through 6.
Use the extra 6 servings of prep work for a stir-fry or Asian salad later in the week
Nutrition Facts
1 serving of 6
Indian Spiced Chicken
Total: 45 min Prep Time: 5 min Cooking Time: 40 min
Servings = 5 servings (2 drumsticks)
Ingredients:
10 chicken drumsticks
4 tbsp Indian spiced seasoning
2 tbsp olive oils
1 tsp salt
Directions:
Preheat oven to 400 °F
In a large bowl coat drumsticks with Indian spiced seasoning
Drizzle olive oil over the coated drumsticks and mix well
Place parchment paper on an oven tray and spread out seasoned drumsticks on tray then place in heated oven.
Cook for 40 minutes.
Menu Planning Hack:
For a family of 4 make double for another dinner later in the week once prepared OR freeze half after seasoning before cooking and continue from step 4 next month or next week.
Nutrition Facts Information
1 of 5 servings