Nourished not Famished

Healthy Made Easy: Simple, Nourishing Solutions to Healthy Eating and Living

Main Dishes

Seriously Amazing Pork Carnitas, Slow Cooker or Oven

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bowl of pork carnitas with sides

You don’t need to wait for Cinco de Mayo to cook up a batch of these mouthwatering pork carnitas. No excuses necessary – you can enjoy these anytime you’re looking for a satisfying, smack-your-lips carnitas experience.

If you’ve got omnivore, plant-heavy tendencies like me, go right ahead and load up your carnitas plate with plenty of veggie sides. I like to enjoy my pork carnitas bowl-style, with these sides:

perfect carnitas sides: cilantro lime slaw and quick-pickled red onions

If you’re feeding a household, and those hungry mouths are demanding tacos, these carnitas are delicious tucked into a soft corn tortilla. Top with those same sides I mentioned above for the full carnitas experience.

pork carnitas for tonight . . . and more

Quick & Easy (plus plenty of leftovers!)

This recipe is easy enough to whip up any day of the week, and is a fantastic choice for batch cooking. One go-around of these in your slow cooker wil leave you with enough for several nights of dinner! Pop the extra in your freezer, and enjoy an easy quick dinner or two in the coming weeks.

You’ll start with rubbing the spice mixture onto the pork, and then refrigerate pork overnight (it’s perfectly fine to skip the wait time if you just can’t squeeze it in). Next, you’ll add the sliced onions and bay leaves to the bottom of the slow cooker, then place the pork on top. After that, squeeze in the citrus (lime and orange). Set your slow cooker to low, and let it cook for 8-10 hours, until perfect tenderness.

Use two forks to shred the pork in a large dish or on a large platter. Finally, spread some of the pork onto a sheet pan, and heat under broiler for about three minutes until crisp on the edges. If you plan to freeze some carnitas for future meals, hold off on crisping those portions under the broiler. Simply freeze those portions as is.

Options (because it’s important to make a recipe work for you):

  • Make this recipe in your slow cooker, or in the oven. I’ve included directions for both methods. Choose what works for you.
  • Feel free to cut this recipe in half if the yield is just too much for your household. Cook time will remain the same.
  • Squeezed for time? No need to marinade in the rub prior to cooking. It’s a nice extra that boosts the flavor a bit, but if you can’t fit that step in, no worries. I guarantee that your pork carnitas will still taste amazing regardless.
  • Freeze any extras for an easy, quick weeknight meal in the coming weeks or next month. Just be sure to wrap it airtight before you put it in the freezer (and hold off on the crisping step until you plan to serve it).
  • Take your pick – slow cooker or oven method. Do what works for you. Directions for both methods are included in recipe instructions below.
crispy, mouthwatering carnitas

Drop me a comment and let me know how you liked this recipe! And don’t forget to snap a pic of your carnitas creation, post it and tag it #nourishednotfamished. I’d love to see what you’re cooking in your kitchen!

Print Recipe
 Seriously Amazing Pork Carnitas, Slow Cooker or Oven
bowl of pork carnitas with sides
Course Main Dishes
Cuisine Mexican
Prep Time 15 minutes
Cook Time 8 hours (in slow cooker)
Passive Time 8 hours (for marinade; optional)
Servings
servings
Ingredients
Course Main Dishes
Cuisine Mexican
Prep Time 15 minutes
Cook Time 8 hours (in slow cooker)
Passive Time 8 hours (for marinade; optional)
Servings
servings
Ingredients
bowl of pork carnitas with sides
Instructions
  1. Combine garlic powder, oregano, cumin, coriander, cinnamon, crushed red pepper, and salt in a small bowl. Season pork with mixture, rubbing to coat all sides thoroughly.
  2. Store seasoned pork in refrigerator overnight (or proceed directly to next cooking steps).
SLOW COOKER METHOD
  1. Place sliced onions in bottom of slow cooker. Add bay leaves. Place pork on top.
  2. Juice the two oranges and two of the limes directly into the slow cooker.
  3. Cover and cook on low in slow cooker for 8-10 hours.
  4. Remove pork from slow cooker and place onto a large platter. Shred pork. Next, follow directions for last step - crisping (see below).
OVEN METHOD
  1. Preheat the oven to 300F.
  2. Place the onions and bay leaves in a layer in the bottom of a roaster or large oven safe Dutch oven. Place pork on top, and juice two limes and two oranges over the pork.
  3. Cook covered for 3 hours, then flip the pork over and cook for 2 more hours. You'll know it's done when it's fork tender (target range is 145F-160F).
  4. Remove pork from pan and place onto a large platter. Shred pork. Next, follow directions for last step - crisping (see below).
CRISPING STEP
  1. Spoon some of the pork cooking juices over the shredded pork.
  2. Broiler: Preheat oven to broil. Place some of the pork (the portion you are serving for that meal) onto a baking sheet. Cook for 3-4 minutes until slightly crispy.
  3. Or in skillet: Set a skillet over medium heat. When the pan is very hot, add the pork, spreading it out evenly over the bottom of the pan. Cook undisturbed for a couple of minutes, until it is richly browned and releases itself from the bottom of the pan. Gently turn the pieces to brown the other side. Remove to a plate lined with paper towels. Sprinkle with salt (preferrably coarse salt for most flavor impact!).

Easy Charcuterie-style Lunch Box

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Yup, those gorgeous, drool-worthy charcuterie board pics everywhere you look lately are the inspiration for this easy, exciting lunch of your dreams: Charcuterie-Inspired Lunch Box. Say goodbye to Sad Desk Lunch/Sad School Lunch Syndrome!

I decided that I don’t need to wait for a party to enjoy a fancy-ish spread like a charcuterie board. In fact, it’s a perfect choice for an easy weekday lunch!

  • You can throw it together in two minutes, and it’s flexible enough for everyone in your household to customize as needed.
  • It’s an easy way to ensure that you’ve got protein, healthy fats, good carbs, and a rainbow of veggies and fruits on your plate.
  • It totally delivers on taste and texture variety, which is often missing from your average Sad Desk Lunch.
  • Snacking-style lunch just feels fun, doesn’t it?

The secret to keeping this easy and doable is doing a tiny bit of prep early in the week. And when prepping the ingredients, consider how you can use the foods in a variety of ways, and not just for this one lunch idea.

Make those meal prep minutes count, worthy of your precious time. Efficiently leverage your efforts so you can protect the rest of your time for everything else in your life.

For example, here’s a rundown of a recent charcuterie-inspired lunch my kids packed for themselves:

Fancy lunch in just five minutes
  • chopped veggies: Red peppers, cucumbers, and radishes. Those veggies are also appearing in other meals this week, too. Chop once, eat a bunch of times!
  • roasted asparagus: I wrapped some stalks in prosciutto before roasting, and left the rest of the stalks plain. The entire sheet pan got a toss of EVOO, salt, pepper, and smidge of grated Parmagiano Reggiano. Beyond these lunches, we’re adding the asparagus to breakfast (omelet, frittata), and for a extra boost of veggies at dinner once or twice this week.
  • radishes: Oh, the conundrum of an ENTIRE bag of radishes, right? Like, who actually eats a whole bag of radishes? (And please don’t suggest roasting them, because I tried that. I’m going to save you some time – don’t roast them. Don’t believe the hype.) I chopped up the rest of the bag, and plan to quick pickle them with some shredded carrot and the rest of the chopped cucumber. I think that might end up in a banh mi bowl . . .
  • Leverage those leftovers!: I intentionally made plenty extra when I roasted chicken on Sunday (for chicken soup). That came in handy to add a few bites here to boost the protein for this meal. Satiety for the win!
  • olives: Even a picky eater might enjoy these super mild Manzanilla olives. They helped me discover that I actually do like olives. #olddognewtricks You can find them at Trader Joe’s.
  • Not pictured: dried apricots, plus sides like crackers and crunchy baked chickpeas (perfect example of how everyone can customize to their own preferences/needs)

Need some inspiration?

How are you keeping lunch easy, nourishing, and exciting? Drop a comment? #sharingiscaring 😊

Print Recipe
 Easy Charcuterie-style Lunch Box
The beauty of this easy Charcuterie-Inspired Lunch Box is the ability to customize it to meet your taste preferences and dietary needs. Use the ingredients list below (and the image above) as inspiration, and as usual, YOU DO YOU.
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
Course Main Dishes
Cuisine Greek, Italian, Mediterranean
Servings
Ingredients
Instructions
  1. Add all ingredients to a lunch container, as artfully as you have the tolerance for.
  2. Open at lunchtime, smile, and nosh to your heart's delight.

Decadent Five Layer Dip That’s Healthy Enough For Dinner

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the dip that’s a dinner, too
click here to jump to recipe

Yup, you can have your dip and your health, too. It’s easy to dismiss dip as party food only, to be enjoyed without the goal of actually eating healthy. Well, this dip recipe (that’s honestly more of a meal than a dip) is your game changer. It’s easy to assemble, is chock full of vegetables, protein, and slow carbs, AND includes all of those 5-Layer-Dip essentials: avocado, cheese, and a bit of sour cream. Yes, your favorite game-day appetizer can be your Tuesday night dinner! And let’s not forget that you can always dump any leftovers into a container and pack it for lunch tomorrow.

And, no, I didn’t resort to anything gross like lowfat cheese and fake meat in a misguided attempt to make this healthy. Uh uh. No way. I would never do that to you guys. You deserve better. Instead, I made a few tweaks that shifted this into “healthy enough for everyday”, while still giving you the full fiesta experience that a proper five layer dip should provide.

  • The bottom layer is your basic refried beans. Refried beans are essential to a five layer dip, and are a great source of slow-acting, satiating carbohydrate (that also happens to include a bit of protein, too). Beans are considered the world’s #1 longevity food, so there’s that, too. Wowsers, right? To keep things easy, I use canned refried beans. I used fat-free because the other types of refried beans (labeled “traditional”, etc.) are often made with low quality fats that are more harmful than healthful. This is where the avocado layer comes in . . .
  • The dip is topped with a generous layer of avocado, which is an excellent source of heart-healthy, anti-inflammatory monounsaturated fat. But wait, there’s more: avocado also is a rich source of potassium, fiber, vitamin K, folate, vitamin C, and more.
  • I added a cup of cauliflower rice (store-bought, straight from the freezer) to the ground turkey. This does not change the texture and taste of the meat layer of this dip. It does, however, painlessly add yet another serving of vegetables to your day. Winning!
  • Instead of chips, I’ve included some healthier options for scooping up. A few options are red pepper strips, homemade corn tortilla chips (which results in chips made with a healthier fat such as avocado oil), or even Ezekiel sprouted grain tortillas you can oven bake for a sturdy chip. Of course, if you (or your loved ones) have a “from my cold dead hands” relationship with classic store-bought tortilla chips, I’m not going to get in your way. This is a no judgment zone.
  • I included some cheese and sour cream in this dip, because, hey, did you even five layer dip if it didn’t include those? I aimed to include enough to satisfy without going overboard. In case you were wondering, yes, a bit of dairy now and then is fine for you, provided you aren’t lactose intolerant. Ideally, opt for grass-fed sources of dairy if possible (but don’t sweat it if that’s not an option). Of course, if you’re lactose intolerant, feel free to subtitute with your favorite dairy-free stand-ins.

I am a big fan of any shortcut that makes a real-food lifestyle easier. Feel free to use store-bought taco seasoning when you make this, but please check the ingredient label for any funny business. You don’t need weird fillers and mystery ingredients in your food. Or you can use what you probably already have in your spice rack, and make my recipe for Taco Seasoning. Keep things easy by passing off the spice recipe to someone else in your household. Hey, if you’re making this incredible five layer dip for them, it’s the least they can do.

If dips are an essential part of your eating life, check out my recipes for 5-Minute Hummus and also Buffalo Chicken Hummus Dip.

leftovers all packed up for tomorrow’s lunch

Print Recipe
 Decadent Five Layer Dip that's Healthy Enough for Dinner
Have your dip and your health, too with this satisfying and nourishing Mexican Five Layer dip. Perfect for an easy weeknight dinner, an appetizer, or for a snack.
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
Dipping options (Pick and choose. You do you.)
Instructions
  1. Preheat oven to 350F.
  2. Heat the avocado oil over medium heat in a medium skillet. Add ground turkey. Stir frequently until browned, continuously breaking up the meat into the smallest possible pieces. You might need to turn up the heat beyond medium for part of the cooking process.
  3. Add the taco seasoning to the meat, and stir to combine.
  4. Add the frozen riced cauliflower, and stir to combine. Heat the turkey mixture for about 2-3 more minutes. Set aside.
  5. Spread the refried beans into a 9x13 baking dish, smoothing out evenly with a spatula.
  6. Top the bean layer with the turkey mixture. Spread out the turkey mixture so that it's even distrubuted.
  7. Scatter the shredded cheese over the turkey layer.
  8. Bake in preheated oven for approximately five minutes, long enough to melt the cheese.
  9. Allow baked mixture to cool for a few minutes.
  10. Top with diced avocado, scallions, sour cream, and cilantro.
  11. Serve with your choice of sides (see dipping options above).

Lazy Huevos Rancheros with Black Beans

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I get it. You want a hearty, delicious breakfast that’s going to keep you going all morning, but you don’t want to spend lot of time making it.

Maybe it’s the weekend, and it’s your only chance to have a chill morning at home. You don’t want to spend forty five minutes making breakfast.

Or, maybe you have a little time to sit and enjoy breakfast on a weekday morning, but you don’t have the wiggle room to play gourmet chef.

I got you covered with this lazy version of huevos rancheros.

In this version, you don’t need to chop anything (unless you feel a pressing need to chop the cilantro). You don’t need to make your own fresh salsa.

And guess what? Even with all of the shortcuts, it still tastes like a decadent brunch dish you would have ordered had you gone out. But you didn’t, you smart cookie! You stayed home in your pjs, saved yourself some money (because, brunch prices, ugh!), and enjoyed this quick and easy breakfast right there in your own kitchen. Go ahead, give yourself a pat on the back for being a financially responsible adult who knows how to live the good life on a budget. Way to start the day!

Kitchen tip: I use a 10-inch skillet to make this meal.

Print Recipe
 Lazy Huevos Rancheros with Black Beans
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Course Breakfast, Main Dishes, One Pan Dinners
Cuisine Mexican
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Heat skillet to medium (I used a 10-inch skillet). Add oil to skillet.
  2. Throw in a small handful of greens if you like (I had some massaged kale leftover from a dinner salad a couple of days ago).
  3. Add salsa to skillet.
  4. Add drained, rinsed black beans.
  5. Let salsa and bean mixture simmer gently for a couple of minutes
  6. Crack four eggs into skillet (arrange as artfully as you like).
  7. Sprinkle with 4 tablespoons (a.k.a. 1/4 cup) shredded cheese.
  8. Season with salt and spices (I used salt, cumin, ground coriander, and chipotle powder).
  9. Cover with lid and cook a couple of minutes more until eggs are set.

Veggie Fried Rice and Eggs with Kimchi

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fried eggs, rice, and veggies with kimchi, plus side of yogurt and berries

Gourmet meal, or quick and easy? This breakfast (or dinner, or lunch) delivers on both counts! I’m going to be up front with you and tell you that the secret to “easy” in this barely-a-recipe is having some leftovers on hand already, namely cooked rice and some sort of steamed veggie. Yes, those batch-cooked foods and purposeful extras you’ve been socking away all week are your ace-in-the-hole once again. (Shameless plug for meal prep there. I can’t help myself.)

My inspiration for this quick breakfast arose from some lonely, leftover brown basmati rice sitting in my fridge, plus a few florets of steamed broccoli that were waiting for their last plating. It seemed like the perfect base to incorporate a spoonful of kimchi I had on hand (what the heck is kimchi?). And it was a no-brainer to add some eggs on top. Honestly, isn’t “put an egg on it” the most basic, effective way to bring just about any meal to life? The runny yolk serves as the perfect “sauce” that brings the plate together.

Get right in there and burst those yolks for the most amazing, done-for-you sauce.

I’m always in search of a good, lazy shortcut that will save me work in the kitchen, especially clean up. I skipped the cutting board for this recipe, and just threw the chopped broccoli in a small bowl and snipped away at it with the kitchen scissors. Also, if you use the optional scallions, you can just use kitchen scissors to snip the scallions over the dish just before serving. Because who actually enjoys washing the cutting board, right?

To this meal I added a side of plain Greek yogurt and berries (thawed from frozen – so easy to keep on hand that way!). Personally, I needed some additional protein and slow carbs in this meal to keep me satiated. You do you.

Use whatever kind of leftover rice and cooked veggies you have on hand. I really like to use a green veggie with this, but that’s just my preference. Some steamed kale or bok choy is fantastic in this dish. My leftovers default today was broccoli. It’s fun to experiment with different variations to discover your favorite combinations. Leave a comment with your favorite version of this flexible recipe!

p.s. If you’re a fan of easy-yet-gourmet breakfasts (that are versatile enough for lunch or dinner, too), check out my recipe for Lazy Huevos Rancheros.

Print Recipe
 Veggie Fried Rice and Eggs with Kimchi
Course Breakfast, Main Dishes
Cuisine Asian
Prep Time 5 minutes
Cook Time 5 minutes
Servings
Ingredients
Optional Side
Course Breakfast, Main Dishes
Cuisine Asian
Prep Time 5 minutes
Cook Time 5 minutes
Servings
Ingredients
Optional Side
Instructions
  1. Heat 1/2 teaspoon of oil over medium high heat. Add rice, stir for a minute or two.
  2. Add veggies and stir for another minute or two.
  3. Turn down heat to medium. Remove rice and veggies to your serving plate. Drizzle splash of soy sauce over mixture.
  4. Add remaining half teaspoon oil to pan, and ensure that oil is distributed across the entire surface of the skillet. Add two eggs and cook to desired "fried". If you have sesame seeds, toss them in the pan right alongside the eggs for a perfectly toasted sesame seed topping.
  5. Top the veggie and rice mixture with the eggs. Add sesame seeds if using. Add side of kimchi.
  6. For best flavor (in my humble opinion), mix everything together into a wonderful, sloppy mess. Enjoy.

Sheet Pan Chicken Fajitas

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Let’s be honest. Who wants to slave away in the kitchen at dinnertime every night? Nobody! That’s why I love these Sheet Pan Chicken Fajitas. They are so easy to make, it barely counts as cooking, for reals. It’s the perfect meal to feed a crowd, whether that’s just the fam, or if you’re doing some entertaining. It’s easy to double, or even triple, and you can serve it with a variety of sides to meet everyone’s taste and dietary preferences. My kids love to have these with tortillas, while I like to stick with a slow-burning carb like black beans. Roasted sweet potatoes are great with this, too. It would also work on rice or even cauliflower rice for those who need to avoid legumes and grains.

Serve with avocado, sour cream, and cilantro, and I guarantee that all of your fajita dreams will come true.

Sheet Pan Chicken Fajitas, served bowl style

Here are a few tips to make this dinner even easier . . .

JUMP START

Here are some ways to jump start your prep ahead of time, which will make this dinner come together even more quickly.

  • Mix fajita spices and oil ahead of time. Even better, have one of your kids or your spouse do this step for you! Outsourcing is key for successful meal prep.
  • Slice chicken and place in a container or ziplock back with the spices and oil and store in the refrigerator. This can be done a couple of days in advance.
  • Prep the beans and rice on your meal prep day at the beginning of the week.

If you follow these jump start steps, all you need to do the evening you cook this meal is slice up the onions and peppers, add them to a sheet pan with the chicken, and bake in the oven. Simply reheat your prepped beans and rice.

NOW & LATER

Leverage your time and efforts in the kitchen with simple, easy strategies that leave you with dinner tonight AND extras to get you through other meals this week:

  • Consider doubling this recipe. A double batch will fit on two sheet pans. This will give you enough extras to use for lunches like fajita tacos or fajita bowls.
  • If you end up with leftover fajita veggies, they’re great tossed into a frittata. Fajita Frittata! Say that three times fast, I dare ya.
  • If you make extra beans and rice, you can easily use that in other meals throughout the week. If you have leftovers you’re not going to use in time, just pop them in your freezer for another week. I like to preportion out my grains like rice before freezing, that way I can easily grab exactly what I need to quickly add to a lunch now and then.
Print Recipe
 Sheet Pan Chicken Fajitas
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
Course Main Dishes, One Pan Dinners
Cuisine Mexican
Servings
Ingredients
Instructions
  1. Preheat oven to 400F.
  2. Combine spices and olive oil in a small bowl.
  3. Combine chicken strips and veggie strips in a large bowl. Pour the spice mixture over the chicken and veggies, and stir to coat completely.
  4. Place the chicken and veggie mixture on a large, rimmed baking sheet.
  5. Bake for 30-35 minutes, stirring halfway. Cook until chicken internal temperature has reached 165
  6. Serve with following options: canned black beans (drained and rinsed), sour cream, ripe avocado, chopped cilantro, soft tortillas or brown rice.

Quick & Easy Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad

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It’s true, I do love to cook, but, I’m also living in the real world. I don’t have hours of time to prepare meals, and I bet you don’t either. I also don’t want to rely on processed, nutrient-poor foods for the sake of convenience. That’s why I look for meals that meet my top three requirements:

  • real-food ingredients
  • quick and easy
  • delicious

This no-cook meal, Chili-Lime Spiced Shrimp, Cucumber, and Avocado Salad checks all the boxes! Little conveniences like frozen cooked shrimp and canned beans add up to huge time savings without sacrificing flavor. It’s loaded with veggies, and the shrimp and avocado will leave you feeling fueled and filled. I whipped this recipe together on the fly one day as I rummaged through my kitchen, putting together a few lunches to get me through the week. This meal packs well as a lunch, but is also perfect for a busy weeknight when you’re short on time and need a quick-prep dinner.

I like to round out this meal with some additional carbs (brown rice is my favorite with this). Yes, technically the cooked rice means this isn’t a 100% “no-cook” recipe, but, it can be if you rely on batch-cooked rice that you included in your weekly meal prep (yes, that’s often the secret to my no-cook meals!). If you choose not to add that extra carb, consider increasing the olive oil amount a little bit.

The directions below are for two servings. Feel free to dial up or down the servings to meet your needs. If you pack up a couple for lunches, it’s best to hold off and add the avocado the day you will enjoy your meal.

All packed up for lunch (variation here is refried beans instead of black beans)

 

 


Print Recipe


Quick and Easy Chili & Lime Spiced Shrimp, Avocado, and Refried Beans

Course Main Dishes

Servings


Ingredients

Course Main Dishes

Servings


Ingredients


Instructions
  1. Add all ingredients to a large bowl, and gently combine. Enjoy!

Frittata 101: How to Make the Perfect Frittata

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Okay, so maybe perfect is a stretch, but that’s the beauty of this whole frittata thing. It doesn’t need to be perfect! Whew, right? Who needs perfection on a busy weeknight, anyway? There are some basic techniques and steps to follow, but beyond that, you can just get in there and do your thing. Add your favorite veggies, or, even better – use up the odds and ends of veggies that are hiding in your fridge. Want to add some more protein in the form of ham or sausage? Slice that up, and go for it. Does a little bit of feta, goat cheese, or cheddar work for you? If you need to keep things dairy-free, garnish with avocado slices. Feel free to add in fresh or dried herbs if you like. You do you!

Frittata know-how is one of those must-have kitchen skills that can help you throw together a healthy breakfast, lunch, or dinner with very little effort and time. It’s also a great staple for batch-cooking meal prep, because you can double, triple, quadruple, etc. the amount to fit your household’s needs.

Eggs are a rich source of protein and healthy fats, so a frittata is a wonderfully satiating choice for breakfast. And, really, who has time to cook eggs from scratch every morning? The frittata is a shining example of how, with a little bit of meal prep, real food can be the easy, convenient, “fast food” choice.

Frittata made with tomatoes and zucchini

Nope, not pizza! It’s frittata made with zucchini, garlic, italian herbs, parmesan, and sliced tomato. Pizzata?

My recipe below is based on using eight eggs. Depending on your serving-size needs (1 egg? 2 eggs?),  it it makes 4-8 servings. This recipe is totally customizeable, so if you need to serve more than that, a 12-inch skillet can easily accomodate up to a dozen eggs. Also, if using a 12-inch skillet, I recommend using at least six eggs. If you plan to use less than six eggs, I recommend using a smaller, 9 or 10-inch skillet.

Use a heavy, sturdy skillet, as it conducts heat so much better. Cast iron is nice, but not necessary. You’ll need to use an ovenproof skillet, as the final cooking step involves the oven.

And one last bit of advice . . . be sure to coat the pan thoroughly with the oil. Baked-on/cooked-on egg is no joke, and will leave you scrubbing your pan for an hour. Ugh. Properly oiling the surface will make all the difference in the world!

A slice of frittata from your meal prep stash is an easy way to build your plate for a quick lunch or dinner.

So good at breakfast with my favorite side – steel-cut oats, berries, Greek yogurt, and cinnamon, nutmeg, & cardamom!

 

Print Recipe
 Basic Frittata
Course Breakfast, Main Dishes
Servings
Ingredients
Course Breakfast, Main Dishes
Servings
Ingredients
Instructions
  1. Preheat oven to 400F.
  2. Whisk eggs in a large bowl. Whisk in salt and pepper to taste. If you are using herbs or spices, add them in at this point, and combine thoroughly.
  3. Heat a 10-12 inch heavy skillet over low to medium heat. Add the extra virgin olive oil. Try to rub a little bit of the oil up the sides a tiny bit (I usually use a scrap of paper towel or a pastry brush to do so). This will prevent egg from sticking on the sides of the pan.
  4. Once oil is heated, add in raw veggies, and saute until softened. Cook time will vary depending on your choice of vegetables. If you are using pre-cooked veggies, do not add them at this point.
  5. Pour egg mixture into skillet, right over the sauteed veggies (be sure to spread them evenly around the pan before you add the egg mixture to the pan). If you are using pre-cooked veggies, add right on top of the egg mixture, being sure to distribute evenly (to make sure everyone gets their veggies!). If you are adding cheese, sprinkle it on top.
  6. Reduce heat to low and cook for two minutes.
  7. Turn off stovetop heat, and place skillet in preheated 400F oven. Cook for approximately five minutes, until eggs are set. Cook time will vary slightly depending amount of ingredients you used.
  8. Garnish with avocado (optional) and fresh herbs (optional).
  9. Slice leftovers into portions of your choice, and store in fridge for quick meals during the week.

Baked Buffalo Chicken Hummus Dip

By

Weekends are for sweatpants and eating dip, right? Well, you’ll have no problem adding veggies to that list with this Baked Buffalo Chicken Hummus Dip. It’s great as a meal, snack, or the perfect appetizer for game day.

If you’re wondering how you feel about warm hummus, fear not. It’s amazing! I was a skeptic, too until I tried it. I consider myself a bit of a hummus purist, and I’m used to consuming it at room temperture or slightly cool. The hearty chickpeas and garlicky tang from the hummus are a natural addition to a warm dip that will satisfy your appetite and taste buds.

This recipe comes together quickly, and is perfect for doubling up for a lunch or two (or even dinner) later in the week. You can tackle this recipe completely from scratch, by making your own hummus (5 minutes, I swear – check out my recipe), or simply use store-bought hummus. Cook the shredded chicken yourself, or use a rostisserie chicken from the market.

A FEW TIPS:

I like to serve this dip with crunchy veggies like celery sticks and carrots, instead of highly refined chips and bread. I included some brown rice in this dip as an additional nourishing slow carb, because I know that combination works for me and my energy needs. Feel free to skip the addition of rice, as the dip is just as amazing without it.

The amounts below are enough for a monster lunch/dinner portion for one, or for a small appetizer to share. The recipe can be scaled up or down to suit your needs. Party of one? Party of 20? Whatever works!

Feel free to use shredded boneless, skinless chicken breast OR boneless, skinless thighs. The thighs would be a little bit juicier, and are a good choice if that’s what you’re looking for.

Here are some ways you can jump start your prep ahead of time, to help you put this recipe together even more quickly the day you plan to eat it:

JUMP START:

  • Chop your veggies for serving (celery sticks, carrot sticks)
    If you are making the chicken and hummus yourself, prep a day or two ahead of time, and refrigerate until use
  • Cook the brown rice a day or two ahead of time (addition of brown rice is optional)

If you’re going to spend time making this recipe, you might as well leverage your efforts and make a little bit extra of some of the ingredients to repurpose in other meals during the week. I like to call these my “Now & Laters”. Prep some for now, and some for later use in other meals, with hardly any extra effort.

NOW & LATER:

  • Double, triple, etc. the entire recipe for extra meals or snacks later in the week
  • Make extra chicken to use in soups, chicken salad, bowl meals, tacos, or even store in the freezer for use much later
    chop extra veggies to use
  • If you’re making your own hummus, use the leftovers/extras in other meals during the week, or with snacks

Print Recipe
 Buffalo Chicken Baked Hummus Dip
Course Appetizers, Main Dishes
Servings
Ingredients
Course Appetizers, Main Dishes
Servings
Ingredients
Instructions
  1. Preheat oven to 350F.
  2. Add following ingredients to a baking dish, and stir to combine: shredded, cooked chicken breast, cooked brown rice (optional), hummus, and Frank's Hot Sauce (add extra if you like more heat).
  3. Top with the cheese. Bake for 8-10 minutes or so, until cheese is melted and bubbly on top.
  4. Top with sliced avocado. Serve with celery sticks and carrot sticks for dipping. Optional: top with diced red onion or sliced scallions.

Muffin-Tin Turkey Breakfast Sausage and Grain-Free Waffles

By

Cook once, breakfast like a champ all week long

Nothing goes so perfectly with waffles* or pancakes than a tasty, protein-rich sausage patty, right? Most store-bought options for breakfast sausage are full of junk you really don’t want to be putting into your body (just take a gander at that mile-long ingredient list on the side of the box), but, fortunately, it’s easy-peasy to make your own with ingredients  you can recognize. This recipe is easy to double, which means it is a great staple recipe to keep on your meal prep rotation. These patties are a great addition to breakfast, to help ensure that you are starting your day with satiating, fueling protein! 

You have two options for making these patties – the muffin-tin method or pan-fried in a skillet. I prefer the muffin-tin method, as it makes for much easier clean up all around, especially with the silicone muffin pans I’ve been using lately (brand: Trudeau Maison, I found them at Target). 

*This grain-free, gluten-free waffle recipe is made with chickpea flour, and can be found in the book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently by David Ludwig, M.D. It’s an amazing book that totally lives up to its title, and is backed by solid science. It’s full of great info, recipes, and meal plans. You can check out the original recipe here, along with a helpful video tutorial. Tip: Though the recipe directions state to separate the eggs (yolks and whites), I usually just add the eggs in whole, and it works fine. #Healthymadeeasy, right?

turkey sausage patties with gingerbread-spiced grain-free waffles, cinnamon apples, and dollop of whipped cream

Print Recipe
 Muffin-Tin Turkey Breakfast Sausage
Course Breakfast, Main Dishes
Servings
Ingredients
Course Breakfast, Main Dishes
Servings
Ingredients
Instructions
  1. Combine the spices and salt, and add to 1lb of ground turkey. Add the spice mixture a little bit at a time so it blends evenly.
  2. Muffin-tin method: Preheat oven to 350 degrees F. In a standard size muffin tin, fill all twelve wells about halfway each. I like to use an ice cream/batter scoop to make this go more quickly. Bake for approximately 20-22 minutes, or until the patties reach an internal temperature of 165F.
  3. Pan-fry method: Form into small patties, then pan fry them over low-medium heat in an ovenproof skillet in a little bit of oil to brown them (I used avocado oil). To ensure they are cooked all the way through, finish them in the oven for a few minutes at 350F, until they reach an internal temp of 165F.