Easy Oven Baked Pork Chops

Time: 30 minutes
Servings: 4

DIRECTIONS:

1. Preheat the oven to 400F.
2. Layer the green beans in the bottom of a 9x13 baking dish. Add the divided butter over top.
3. Pat the pork chops dry and rub with the seasoning on both sides. Place in the baking dish.
4. Bake for 15 minutes, turn the pork chops, then bake another 15 minutes. Ensure that the internal temperature of the pork chops reaches 145F before removing from the oven.
5. Let sit for 5 minutes before serving with wild rice.

Simple Steak Salad

Time: 35 minutes
Servings: 3

DIRECTIONS:

1. Combine soy sauce, lemon juice, olive oil, garlic powder and salt to create a marinade.
2. Add the steak and marinade to a plastic bag or bowl. Marinade the steak for at least 20 minutes.
3. Ensure steak has come to room temperature before cooking. Heat a cast iron skillet over medium high heat. Add marinated steak and cook for 4-5 minutes. Flip steak and cook for another 4-5 minutes or until internal temperature reaches 145° F.
4. Cut steak into strips, cutting against the grain.
5. Assemble salad kit according to package instructions. Add cooked quinoa to salad and top with steak slices.

Baked Lemon Garlic Tilapia

Time: 25 minutes
Servings: 4-6

DIRECTIONS:

1. Preheat the oven to 400 degrees F.
2. Using paper towels, pat tilapia fillets dry.
3. Cut lemon in half. Juice one half of the lemon. Slice the other half of the lemon into thin slices.
4. In a small bowl, mix lemon juice, olive oil, parsley (if using), garlic and black pepper.
5. Place tilapia fillets on a baking sheet and brush evenly with lemon, garlic mixture. Flip the fillets and brush the other side with the mixture.
6. Place lemon slices over top of fillets.
7. Option to steam cauliflower separately or toss cauliflower with 1 Tbs. olive oil and add to baking sheet to bake with tilapia. Bake for 15-20 minutes or until tilapia reaches an internal temperature of 145 degrees F.
8. Serve with cauliflower and enjoy!

Easy Egg Casserole

DIRECTIONS:

1. Preheat oven to 375°F. Lightly coat a 9x13 inch casserole dish with non-stick spray.
2. Arrange the ham, potatoes, spinach, and cheese in the bottom of the casserole dish. Beat the eggs and 1.5 cup milk together in a large bowl and pour over the ingredients in the casserole dish.
3. Bake 25 to 30 minutes or until lightly browned and puffed. Serve immediately with an 8-ounce glass of skim milk.

*Original recipe provided by Midwest Dairy.

One Pan Seasoned Pork Tenderloin

Cook Time: 40 minutes
Servings: 6

DIRECTIONS:

1. Preheat the oven to 425F. On a large sheet pan, toss the potatoes with 1 Tbsp. olive oil, salt, and pepper, leaving space in the middle for your pork tenderloin.
2. Pat the pork tenderloin dry and rub with seasoning blend.
3. Place pork in the center of the sheet pan and bake for 20 minutes.
4. Carefully remove the sheet pan from the oven. Add the broccoli to the pan and toss with the potatoes.
5. Place back in the oven and cook for 15-20 more minutes or until the vegetables are tender and the pork is cooked through to a temperature of 145F. Remove from the oven and let rest 10 minutes before slicing.
6. Serve with brown rice.

Gingerbread Overnight Oats

DIRECTIONS:

1. Add all of your ingredients in an airtight container and combine.
2. Place in your fridge for 3 hours or overnight.
3. Add your favorite toppings and enjoy!

Greens and Grains Winter Salad

Cook Time: 20 minutes
Servings: 6

DIRECTIONS:

1. Cook quinoa according to package directions and allow to cool.
2. In a large bowl, toss the greens, pomegranate arils, and pecans together.
3. Add cooked and cooled quinoa to the bowl and toss.
4. In a small bowl or container, whisk together all the dressing ingredients.
5. Pour 1 cup of the dressing over the salad and toss to combine. Save the remaining dressing to serve with salad.
6. Top with crumbled goat cheese, if desired, and serve with tilapia.

Butternut Squash Soup

Prep Time: 30 minutes
Cook Time: 1 hour
Servings: 5

DIRECTIONS:

1. Preheat oven to 400°F.
2. Spread diced butternut squash on a baking sheet and drizzle with 2 Tbsp. olive oil. Top with salt, pepper, and ground sage. Toss to coat. Bake for 45 minutes, or until squash is fork-tender.
3. Heat 1 Tbsp. of olive oil in a large pot. Add onions and sauté until soft, 2-3 minutes. Add garlic and sauté until fragrant.
4. Add low-sodium chicken broth. If using, add fresh oregano, and fresh sage. Stir until heated through.
5. Add cooked butternut squash to the pot. Use an immersion blender or food processor to blend ingredients. Blend carefully, as contents will be hot.
6. If adding optional chicken, add to the pot. Simmer on medium-low heat until heated through. Add shredded parmesan cheese and stir until combined. Serve warm!

Turkey Ricotta Stuffed Portabella Mushrooms

Prep Time: 20 minutes
Cook Time: 35 minutes
Serving Size: 1 Stuffed Mushroom
Servings: 4

DIRECTIONS:

1. Preheat oven to 375 degrees F.
2. Prepare the mushrooms by removing the stems and gills. To remove the gills, use a spoon to gently scrape around the inside of the mushrooms.
3. Brush each mushroom with olive oil and place on a baking sheet. Bake for 15 minutes, or until softened.
4. Meanwhile, in a skillet, cook ground turkey over medium-high heat until browned.
5. Squeeze any excess water from thawed spinach.
6. In a medium sized bowl, mix the cooked turkey, spinach, ricotta cheese, Italian seasoning and garlic powder.
7. Evenly fill each mushroom with cheese, turkey mixture and return to the oven. Bake at 375 degrees for 15-20 minutes, until cheese is lightly browned.

Marsala Chicken

Servings: 6

DIRECTIONS:

1. Heat oven to 400°F. Break garlic heads into cloves, then peel each one. Toss in an oven-safe pan with tomatoes and olive oil.
2. Heat pan on stovetop over medium heat for about 2 minutes; stir in 1 cup Marsala wine. Transfer pan to oven. Roast about 30 minutes, stirring occasionally, until tomatoes are very tender and garlic is golden. Lightly smash tomatoes with back of spoon.
3. Meanwhile, place chicken between two pieces of plastic; flatten with a rolling pin or flat side of a meat mallet until about 1/4-inch thin. Season with salt and pepper.
4. Heat butter in large skillet over medium-high heat. Add chicken; sauté about 6 minutes or until browned and no longer pink in center. Cook to internal temp of 165°F. Stir capers into skillet; cook and stir 1 minute. Pour in remaining 1 cup wine; reduce heat and simmer about 5 minutes.
5. Serve chicken with caper sauce, topped with roasted garlic and tomatoes.

Lasagna Rolls Ups

Servings: 6

DIRECTIONS:

1. Cook lasagna noodles in boiling water for 5-8 minutes till just underdone. Drain and rinse.
2. In a mixing bowl, combine meat and all other ingredients, except pasta sauce.
3. On each lasagna noodle, spread a layer of cheese mixture evenly followed by a thin layer of pasta sauce.
4. Carefully roll noodle into spiral and place in a lightly greased 9x13 pan. Repeat with all noodles.
5. Bake at 350ºF for 30-35 minutes or until cooked through.

Maple-Glazed Salmon

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

DIRECTIONS:

1. Preheat oven to 400ºF.
2. In a small bowl, whisk together maple syrup, soy sauce, garlic, salt & pepper.
3. Coat salmon evenly with maple syrup mixture and place in a shallow baking dish. Cover and let marinate in refrigerator for 30 minutes.
4. Place baking dish with salmon in oven and cook for about 17-20 minutes, uncovered, until fully cooked to 145ºF. Salmon should be easily flaked with a fork.
5. Serving suggestion: serve with steamed zucchini.

Fall Stuffed Peppers

DIRECTIONS:

1. Preheat the oven to 400F.
2. Spread the diced sweet potato on a sheet pan. Toss with 1 Tbsp. of olive oil, salt, and pepper. Bake for 30-35 minutes, or until cooked through. Once the sweet potatoes are cooked, remove the tray from the oven and change the oven temperature to 350F.
3. Meanwhile, arrange the halved bell peppers in two 9x13 baking dishes, cut side up. Set aside.
4. Heat the remaining olive oil in a pan over medium heat. When hot, add the onion and cook for about 2 minutes until softened. Add the turkey and cook about 6 minutes, until it reaches a temperature of 165F. Season with salt and pepper and make sure to break the turkey up as it cooks.
5. In a large bowl, combine the turkey mixture, sweet potatoes, rice, rosemary, and thyme. Mix to combine.
6. Pour 1 cup of chicken broth into the bottom of each baking dish.
7. Evenly fill the bell peppers with your filling and sprinkle the top with cheese.
8. Cover the pan with foil and bake for about 40 minutes, until the peppers have softened. Remove the foil and bake for an additional 5 minutes.

Harvest Vegetables and Sausage Sheet Pan Dinner

Servings: 4

DIRECTIONS:

1. Wash hands with soap and water.
2. Preheat oven to 425°F and prepare a 28x13 sheet pan by lining it with parchment paper or non-stick cooking spray.
3. After washing and preparing the produce, combine cubed butternut squash, brussels sprouts, onion, and apple with 2 Tbsp. of olive oil, optional rosemary and garlic. Set aside.
4. On a clean cutting board, cut sausage into slices, season with remaining olive oil and salt & pepper to taste. Then add into bowl with seasoned vegetables and apples.
5. Spread the mixture onto the sheet pan in an even layer. Roast in a 425° F oven on the middle rack for 25-30 minutes, tossing halfway through. Cook until sausage and vegetables are golden brown and cooked to an internal temperature of 165°F as measured with food thermometer.

Beefy Sweet Potato and Black Bean Chili

Servings: 8

DIRECTIONS:

1. Place a large stock pot over medium-high heat. Add the vegetable oil followed by the lean ground beef, onion, salt and pepper. Cook until the ground beef is browned, about 5 minutes.
2. Add the chipotle powder, paprika, cumin and garlic, and cook for 3 minutes more.
3. Add the black beans with juices, diced sweet potato, tomatoes with juices, tomato sauce and water. Season with salt and pepper, again, to taste. Bring to a boil, then reduce to a simmer. Cook until the sweet potatoes become tender, about 20 minutes.
4. Ladle into bowls and top with an even amount of avocado slices, cilantro leaves and queso fresco.

Notes: Recipe provided by Laura's Lean Beef

One Pan Beef and Veggies

Total Time: 25 minutes
Servings: 4

DIRECTIONS:

1. In a large bowl, toss the beef with cornstarch to coat.
2. In a separate small bowl, whisk together the soy sauce, honey, and garlic. Set the sauce aside.
3. Heat a sauté pan over medium heat. Add 1 Tbsp. Vegetable oil and once it is hot, add the beef. Cook, stirring occasionally until the beef is cooked through. Use a slotted spoon to transfer the beef to a plate and set aside.
4. Add the remaining 1 Tbsp. Vegetable oil to the pan and once hot, add the broccoli, bell peppers, and onion. Cook, stirring occasionally, until the vegetables are tender (about 5 minutes).
5. Return the beef to the pan and add the sauce. Bring to a boil and stir for 1 minute, or until the sauce thickens slightly. If sauce is too thick, add water 1 Tbsp. At a time until you reach the desired consistency.
6. Serve over brown rice and enjoy!

Grilled Honey Garlic Pork Tenderloin

Total Time: 40 minutes
Servings: 6

DIRECTIONS:

1. Preheat the grill to 350F.
2. Coat the tenderloins in olive oil and sprinkle with black pepper.
3. Make the glaze: In a small saucepan, combine the glaze ingredients over medium heat. Stir until fully combined.
4. Place the tenderloins on the grill grates and grill with the lid closed for 4-6 minutes per side. Grill until the tenderloins reach an internal temperature of 135F.
5. Brush the glaze onto all sides of the pork with a basting brush. Close the lid and continue to grill until the tenderloin reaches an internal temperature of 145F.
6. Allow the pork to rest for 5-7 minutes before cutting.
7. Meanwhile, coat the asparagus in olive oil, then toss with salt and pepper. Place on the grill and turn occasionally until tender, about 4 minutes.
8. Serve warm and enjoy!

Tropical Grilled Sirloin Kabobs

Total Time: 4 hours 20 minutes
Servings: 6

DIRECTIONS:

1. Marinate the beef. Place the cubed beef into a large zipper locking bag. In a small mixing bowl, combine all the marinade ingredients. Pour half of the marinade over the beef and allow the beef to marinate in the refrigerator for 4-8 hours. Refrigerate the remaining half of the marinade.
2. Assemble the kabobs. On a skewer, alternate the marinated beef, pineapple, and red pepper chunks. Discard the marinade remaining in the bag.
3. Preheat the grill to medium-high heat and brush the grill grates with light olive oil. Grill the kabobs, turning them frequently. Brush the reserved half of the marinade on the kabobs as they cook.
4. Grill for about 8 minutes, turning the kabobs frequently. The kabobs are done cooking when the beef reaches an internal temperature of 145F.

Dietitian Tip! If using wooden skewers, soak them in water for 20 minutes before assembling.

Maple Soaked Salmon

Total Time: 30 minutes
Servings: 4

DIRECTIONS:

1. Preheat the oven to 400F.
2. In a medium bowl, whisk together the maple syrup, water, soy sauce, garlic, salt, and pepper.
3. Place the salmon meat side down in the maple syrup mixture. Cover and let marinate in the refrigerator for 30 minutes.
4. Place salmon on a baking sheet skin side down and cook for 17-20 minutes uncovered. The temperature should read 145F on a meat thermometer and the meat should be easily flaked with a fork.

Chili Lime Chicken Marinade

Prep Time: 2 hours 10 minutes
Cook Time: 10 minutes
Serving Size: 2 kabobs
Serves: 4

DIRECTIONS:

1. First make the marinade: In a bowl, mix together the lime zest, lime juice, garlic, olive oil, chili powder, cumin, and pepper.
2. In a shallow baking dish, lay the chicken kabobs in a single layer.
3. Pour the marinade over the kabobs, cover, and refrigerate for at least 2 hours. Flip your kabobs about halfway through to evenly distribute marinade, if needed.
4. Discard the leftover marinade and cook the chicken kabobs to 165F.

Southwestern Quesadillas

Total Time: 20 minutes
Servings: 4

DIRECTIONS:

1. Heat the olive oil over medium-high heat in a skillet, then add the bell pepper, corn, black beans, cumin, chili powder, and garlic powder. Sautee until fragrant, about 5 minutes, then remove from heat.
2. In a separate non-stick skillet over medium heat, place one tortilla. Layer with about 3/4 cup of cheese, ¼ of the vegetable mixture, and another ¼ cup of cheese. Then top with a second tortilla.
3. Once the bottom tortilla crisps and the cheese begins to melt, use a spatula to carefully flip the quesadilla. Continue cooking until the tortilla crisps and turns golden brown.
4. Remove quesadilla from heat and cover to keep warm while you repeat steps 2-3 for the remaining 3 quesadillas.
5. Serve with your favorite salsa!

Simple Italian Meatballs

Prep Time: 15 minutes
Cook Time: 15 minutes
Serving Size: 3 meatballs
Serves: 5

DIRECTIONS:

1. Preheat the oven to 450F. Prepare a baking sheet with foil and olive oil cooking spray.
2. In a large bowl, use your hands to combine the remaining ingredients.
3. Once well combined, use your hands to form 1 ½ inch meatballs and place them on the baking sheet. Ensure that there is space between the meatballs.
4. Bake meatballs for 15 minutes, or until they reach an internal temperature of 165F.
5. Best served over whole grain pasta with your favorite spaghetti sauce!

Simple Weeknight Spaghetti

Total Time: 30-45 minutes
Servings: 5

DIRECTIONS:

1. In a large pot, cook the spaghetti according to the package instructions. Drain the pasta and set aside.
2. Meanwhile, brown the ground beef in a medium-sized pan. Cook until the meat reaches an internal temperature of 160F.
3. In a large pot over medium heat, combine the crushed tomatoes, olive oil, garlic powder, oregano, red pepper flakes, and balsamic vinegar. Stir until well combined and bring to a simmer for 15-30 minutes. The longer you simmer, the more the flavors will meld. Add water 1 Tablespoon at a time if needed to maintain your desired sauce consistency.
4. Add the cooked pasta and meat to the sauce pot over low heat. Stir to combine.
5. Then, add the spinach and stir until wilted.
6. Top with parmesan cheese and serve!

Three Bean Chili

Prep Time: 15 minutes
Cook Time: 20 minutes
Sercing Size: 1 Cup
Servings: 4

DIRECTIONS:

1. Cook the turkey: Heat 1 Tbsp. of olive oil in a medium-sized pan over medium heat. Then add ground turkey and cook until browned. Ground turkey should be cooked to 165F.
2. In a large pot, heat the remaining 2 Tbsp. of olive oil over medium heat. Add the onions, chili powder, cumin, garlic powder, and cayenne pepper and cook until the onions are soft. Add green peppers and cook for an additional 2-3 minutes.
3. Add the diced tomatoes and beans into the onion mixture. Heat thoroughly over medium-low heat.
4. Lastly, add the ground turkey and stir all ingredients together. Let simmer over medium-low heat for 5-10 minutes. Serve with your favorite chili toppings!

Sheet Pan Fajitas

Total Time: 35 minutes
Servings: 6

DIRECTIONS:

1. Preheat the oven to 400F.
2. In a small bowl, stir together the olive oil, lime juice, garlic, chili powder, cumin, smoked paprika, salt, and pepper.
3. Place the chicken, peppers, and onion on a baking sheet and pour the olive oil mixture over top. Toss to combine.
4. Bake for 20 minutes, or until the chicken reaches an internal temperature of 165F.
5. Serve with warmed tortillas, avocado slices, and salsa.

Good 4 You Tip: Use this recipe for simple meal prep! Make brown rice and top it with the sheet pan mixture for quick and easy lunches.

Chipotle BLAT Sandwich

DIRECTIONS:

1. Toast your bread slices.
2. While your bread is toasting, mix the mayonnaise and chipotle powder to create chipotle mayo.
3. Once toasted, spread 1 tablespoon of chipotle mayo onto each toasted bread slice.
4. On 2 of the toasted slices, layer a handful of arugula, 2 bacon strips, the tomato slices, and the avocado slices.
5. Top your sandwiches with the remaining toast, slice in half, and enjoy!

Zesty Avocado Toast

DIRECTIONS:

1. In a small bowl, mash the avocado with the olive oil, lemon juice, and red pepper flakes.
2. Toast 2 slices of 100% Whole Wheat Bread.
3. Meanwhile, scramble 3 eggs: Whisk the eggs and milk together in a small bowl, pour into a frying pan over medium heat. Stir until eggs are scrambled, then remove from heat.
4. Assemble your avocado toast: Spread the avocado onto the toast, then top with eggs. Enjoy!

15-Minute Air Fryer Salmon

DIRECTIONS:

1. In a small bowl, mix the Lemon Pepper Seasoning and garlic powder.
2. Place the salmon in the air fryer basket, skin side down.
3. Pour olive oil over the salmon fillets.
4. Sprinkle the seasoning mixture over top. If including asparagus, add to the basket around salmon.
5. Cook in the air fryer at 400F for 10 minutes, or until the salmon reaches an internal temperature of 145F and flakes easily with a fork.
6. If cooking asparagus along with the salmon, add 5 minutes to the cooking time.
7. Enjoy!

Taco Salad with Creamy Avocado Dressing

Prep Time: 20 minutes
Cook Time: 15 minutes
Serving Size: About 2 cups
Servings: Serves: 4

DIRECTIONS:

1. In a pan, brown the ground turkey and add taco seasoning as instructed on the package. Ensure the meat is cooked to an internal temperature of 165°F. Set aside to cool slightly.
2. Make the Avocado Dressing. Place all ingredients into a blender or food processor and blend until smooth.
3. Toss the remaining salad ingredients and meat together.
4. Top with Avocado Dressing and enjoy!

Zesty Greens with Pears

DIRECTIONS:

1. Place your greens in a colander and rinse under cold, running water. Drain and pat dry using paper towel or a clean tea towel. Transfer greens to salad bowl.
2. Toss chopped pear together with greens and blue cheese crumbles.
3. Next, make the vinaigrette. In a small bowl, whisk together all dressing ingredients until they are well combined.
4. Pour half of salad dressing over the salad and toss to coat. Taste and add remaining dressing as you see fit.

Watermelon Pico de Gallo

DIRECTIONS:

1. In large bowl, toss jalapeño, watermelon, kiwi, bell pepper, red onion, cilantro, lime juice and salt until combined.
2. Serve with tortilla chips.

Grilled Salmon & Asparagus Pasta Salad

DIRECTIONS:

1. Prepare outdoor grill for direct grilling over medium-high heat. Cook pasta as label directs; drain, rinse with cold water and cool.
2. Brush salmon with ½ tablespoon oil; sprinkle with 1/8 teaspoon each salt and pepper. In a medium bowl, toss asparagus, remaining ½ tablespoon oil, and 1/8 teaspoon each salt and pepper. Place salmon, skin side up, and asparagus on hot grill rack; cover and cook salmon 8 minutes or until internal temperature reaches 145°, turning once, and asparagus 5 minutes or until tender-crisp, turning frequently. Transfer salmon to large plate and asparagus to cutting board; cool slightly and remove skin from salmon. Cut salmon and asparagus into 1-inch pieces; cool.
3. In large skillet, toast almonds over medium-high heat for 4 minutes or until lightly browned and fragrant, stirring frequently; transfer to a plate to cool.
4. In large bowl, whisk mayonnaise, mustard, vinegar, dill, and remaining ¼ teaspoon each salt and pepper; fold in olives, pasta, salmon and asparagus. Serve pasta salad sprinkled with almonds. Makes about 10 cups.

Grilled Tilapia Tacos with Fresh Mango Salsa

DIRECTIONS:

1. Preheat the grill to medium-high heat (approximately 375°F). Be sure grill grates are clean.
2. In a small dish, combine salt, paprika, garlic powder, onion powder and celery seed.
3. Pat tilapia fillet dry with a clean paper towel. Gently coat the tilapia fillet with avocado oil and apply seasoning blend.
4. Grill tilapia fillets for 3-4 minutes on each side, until internal temperature reaches 145°F. Remove from the heat and let rest for 2 minutes. Cut fillet into 1-2 inch pieces.
5. Time to assemble the tacos! Place tilapia on the tortillas and drizzle some cilantro avocado dressing over the top. Garnish with a spoonful of fresh mango salsa. Enjoy!