Ingredients

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lemon, half sliced and half juiced
• 1 tsp dried oregano
• Salt and black pepper

Method

1. Heat the oven to 425°F. Arrange salmon and asparagus on a lined sheet pan.
2. Whisk olive oil, garlic, lemon juice and oregano. Brush it over the salmon and asparagus, then season.
3. Roast 12 to 18 minutes, until salmon flakes easily and reaches 145°F in the center.
4. Finish with lemon slices and serve with rice, couscous or crusty bread.

Ingredients

• 12 oz elbow macaroni
• 3 cups low-sodium chicken or vegetable broth
• 2 cups milk
• 2 tbsp butter
• 2 cups sharp cheddar, shredded
• 1/2 cup Monterey Jack, shredded
• 1/2 tsp garlic powder
• Salt and pepper
• Chopped parsley, optional

Method

1. Add pasta, broth, milk, butter and garlic powder to a wide pot. Bring to a gentle simmer.
2. Cook uncovered 10 to 12 minutes, stirring often, until the pasta is tender and most liquid is absorbed.
3. Turn off the heat. Stir in cheeses a handful at a time until smooth. Season to taste.
4. Rest 3 minutes, then serve with parsley. Add a splash of milk if the sauce tightens.

Ingredients

• 14 oz smoked sausage, sliced
• 1 1/2 lb baby potatoes, halved
• 1 bell pepper, sliced
• 1 yellow onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp dried thyme
• Salt and pepper

Method

1. Heat the oven to 425°F. Toss potatoes with oil, paprika, thyme, salt and pepper.
2. Roast potatoes cut-side down for 20 minutes.
3. Add sausage, pepper and onion. Toss and roast 12 to 15 minutes more, until browned and tender.
4. Serve with mustard, a green salad or a spoonful of plain yogurt.

Ingredients

• 1 lb lean ground beef or turkey
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tbsp chili powder
• 2 tsp ground cumin
• 1 cup long-grain rice
• 1 1/2 cups low-sodium broth
• 1 cup crushed tomatoes
• 1 cup corn
• 1 can black beans, rinsed
• 1 cup shredded cheddar

Method

1. Brown meat and onion in a large skillet. Drain excess fat, then stir in garlic, chili powder and cumin.
2. Add rice, broth and tomatoes. Bring to a simmer, cover and cook 15 minutes.
3. Fold in corn and beans. Cover for 3 to 5 minutes, until hot and rice is tender.
4. Top with cheddar, avocado, lime and cilantro.

Ingredients

• 1 1/4 lb boneless chicken thighs or breasts, sliced
• 2 tbsp olive oil
• Juice of 1 lemon
• 1 tsp dried oregano
• 1 garlic clove, grated
• Cooked rice or quinoa
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup olives
• 1/2 cup hummus

Method

1. Toss chicken with oil, lemon, oregano, garlic, salt and pepper.
2. Cook in a hot skillet 5 to 7 minutes per side, until cooked through.
3. Divide rice or quinoa among bowls. Add cucumber, tomatoes, olives, hummus and chicken.
4. Finish with lemon and herbs. Keep ingredients separate for easy meal prep.

Ingredients

• 1 1/2 lb boneless chicken thighs, bite-size pieces
• 1/3 cup honey
• 1/4 cup low-sodium soy sauce
• 4 garlic cloves, minced
• 1 tbsp rice vinegar
• 1 tsp grated ginger
• 1 tbsp cornstarch mixed with 2 tbsp water
• Sesame seeds and scallions

Method

1. Whisk honey, soy sauce, garlic, vinegar and ginger.
2. Sear chicken in a lightly oiled skillet until browned and cooked through.
3. Pour in the sauce and simmer 3 minutes. Stir in the cornstarch slurry.
4. Cook 1 to 2 minutes until glossy. Serve over rice with sesame and scallions.

Ingredients

• 4 thin chicken cutlets
• 12 oz green beans, trimmed
• 2 tbsp olive oil
• 4 garlic cloves, minced
• 1/2 cup chicken broth
• Juice and zest of 1 lemon
• 1 tbsp butter
• Salt, pepper and parsley

Method

1. Season chicken. Sear in oil 4 to 5 minutes per side, then transfer to a plate.
2. Add green beans and a splash of broth. Cover 4 minutes until crisp-tender.
3. Stir in garlic, remaining broth, lemon zest and juice. Simmer 2 minutes.
4. Return chicken, add butter and spoon sauce over everything.

Ingredients

• 1 lb chicken breast, thinly sliced
• 3 cups mixed stir-fry vegetables
• 2 tbsp low-sodium soy sauce
• 1 tbsp hoisin sauce
• 1 tbsp lime juice
• 1 tsp honey
• 2 garlic cloves, minced
• 1 tsp grated ginger
• 1 tbsp neutral oil
• Cooked rice

Method

1. Whisk soy sauce, hoisin, lime, honey, garlic and ginger.
2. Heat oil in a large skillet or wok. Stir-fry chicken 4 to 5 minutes.
3. Add vegetables and cook 4 minutes, keeping them bright and crisp.
4. Pour in sauce and toss 1 to 2 minutes. Serve over rice.

Ingredients

• 1 lb chicken breast, cubed
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 2 cups cooked rice
• 1 can black beans, rinsed
• 1 cup corn
• 1 cup salsa
• 1 avocado, sliced
• Lime and cilantro

Method

1. Toss chicken with oil, chili powder, cumin, salt and pepper.
2. Cook in a skillet 7 to 9 minutes, stirring, until browned and cooked through.
3. Warm beans and corn in the same skillet for 2 minutes.
4. Build bowls with rice, chicken, beans, corn, salsa, avocado, lime and cilantro.

Ingredients

• 12 oz spaghetti or linguine
• 2 tbsp butter
• 3 garlic cloves, minced
• 1 zucchini, half-moons
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 1/2 cup grated Parmesan
• 1/2 cup reserved pasta water
• Salt, pepper and red pepper flakes

Method

1. Boil pasta in salted water until just tender. Reserve 1/2 cup pasta water, then drain.
2. Melt butter in a wide skillet. Cook zucchini and tomatoes 4 minutes.
3. Add garlic and spinach. Stir until fragrant and wilted.
4. Toss in pasta, Parmesan and enough pasta water for a silky sauce. Season and serve.