Easy Chicken Fajitas

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These Chicken Fajitas are easy to make, taste amazing and the smell as the food sizzles in the pan will make your mouth water! This is a perfect meal to cook during any weeknight and makes great leftovers for another day.

Ingredients

1 tsp salt
¼ tsp pepper
2 tbsp chili powder
1 tsp smoked paprika
1 tsp garlic powder
½ tsp dried oregano
½ tsp red pepper flakes
3 medium bell peppers – one red, one yellow and one greencut into thin strips
1 medium onionthinly sliced
2 lbs boneless skinless chicken breastscut into thin strips
2 tbsp olive oil

Directions

In a small bowl, mix together the seasoning ingredients.

Place the sliced vegetables in a large bowl. Sprinkle with half the seasoning mix. Use your clean hands to rub the spices into the vegetables.

Place the chicken slices in another large bowl. Sprinkle with the remaining seasoning mix. Use your clean hands to rub the spices into the meat. Wash your hands thoroughly.

Heat 1 tablespoon of the oil in a large, deep skillet over medium-high heat, about 2 minutes. Add the bell peppers and the onions. Cook, stirring often, until just tender, about 5 minutes. If the bottom of the skillet becomes too dry, add a little water, a tablespoon at a time. You can also reduce the heat to medium.

Using a slotted spoon, remove the vegetables to a plate. Add the remaining oil to the skillet, then add the chicken slices. Stir-fry until the chicken is fully cooked, about 5 minutes. Again, if the bottom of the skillet becomes too dry while you cook the chicken, add a little water.

Return the vegetables to the skillet. Stir-fry everything together 1-2 more minutes, until heated through.

Serve the chicken fajitas in bowls, drizzled with the pan juices, and topped (if you wish) with salsa, guacamole, sour cream and shredded cheddar. These fajitas are also great served with warm flour or corn tortillas.

Mixed Vegetable Fajitas

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These delicious mixed veggie fajitas are packed with smoky paprika and cumin, offering your palate a flavorful bite. Enjoy these with your favorite toppings such as salsa and avocado slices.

Ingredients

For the vegetable fajitas:
8 corn or whole wheat flour small tortillas
4 bell peppersred, yellow. orange and green – thickly sliced
1 onionred, white or yellow – thickly sliced
8 oz mushroomsuse button or portabello – thickly sliced
3 cloves garlicminced
2 tbsp vegetable or canola oil
1 ¼ tsp chili powder
½ tsp smoked paprika
¾ tsp cumin
¾ tsp Celtic sea salt
Toppings:
lime cut into wedges
cilantrochopped leaves
avocadoslices or mashed
refried beanslow sodium and/or low fat
salsa
hot sauce
low fat sour cream or plain Greek yogurt

Directions

To warm the tortillas, choose one of the following methods:

Method 1: Heat your oven to 350F (180C). Wrap the tortillas in aluminum foil, and pop them in the oven for 15-20 minutes until heated through.
Method 2: If you have a gas stove, turn on a flam and using tongs put a tortilla directly over the flame. Turn continually to evenly toast the tortilla, flip and repeat on the other side. About 20 seconds per side. Repeat with the remaining tortillas.

To make the vegetable fajita filling:

Heat the oil in a large skillet or frying pan over medium-high heat. When hot, add in the peppers, onions, chili powder, cumin, salt, and smoked paprika. Stir often to evenly cook the veggies until the peppers just being to soften, about 5 minutes.

Add in the mushrooms and garlic and continue to cook for another 5-7 minutes until the mushrooms have reduced in size, and the peppers have softened but aren’t mushy. Crank the heat for the last minute if you want to get a real sizzle going on. Serve the skillet directly to the table on a heat-safe rest, or present the filling in a bowl. Make fajitas by topping a warm tortilla with the hot vegetable mix, and any toppings you desire.

Vegetarian Cheese Enchiladas

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These super quick and easy vegetarian cheese enchiladas are a fantastic source of calcium and protein. Made with cottage cheese and seasoned with smoky chili powder and cumin, every bite is packed with delicious flavor!

Ingredients

1 cup low fat cottage cheese
¾ cup low fat jack cheese
½ cup green onions
1 tbsp olive oil
½ medium onionchopped
½ cup tomato saucelow sodium or no salt added
2 tsp chili powder
2 tsp cumin powder
½ tsp dried oregano
¼ tsp salt
6 tortillas100% whole wheat flour
½ cup coarsely grated low fat cheddar cheesefor topping

Directions

Combine cottage cheese, jack cheese, and green onions and set aside. Sauté chopped onions in oil until tender, not brown. Add tomato sauce, chili powder, cumin, oregano, and salt. Cover and leave on simmer for 15 mins.

To assemble enchiladas: Fry tortillas, one at a time, lightly in oil; drain on absorbent paper. Place ¼ cup cheese mixture in center of each tortilla and roll up.

Lay enchiladas fold side down in a casserole dish. Pour hot enchilada sauce over and bake at 325 degrees F for 15 Minutes. Serve with coarsely grated cheddar cheese sprinkled on top.

Mushroom Soba Noodle Bowl

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This noodle bowl is nutrient dense with roasted mushrooms and tofu alongside protein-packed soba noodles all soaked in a savory tamari sauce. This dish makes a great meal-prep item for the week and can be served cold or warm.

Ingredients

For the sauce:
¼ cup plus 2 tbsp tahini
3 tbsp brown rice vinegar
2 tbsp white miso
2 tbsp tamari
1 ½ tbsp sriracha
For the noodles:
2 cups shitake or button mushroomsstemmed
½ package firm tofupatted dry and cubed into 1/2 inch cubes
1 tbsp plus 1 tsp extra-virgin olive oil
½ tsp salt
1 package buckwheat soba noodles
4 cups baby arugula
2 scallionswhite and green parts thinly sliced at angle
1 tbsp sesame seeds

Directions

For the sauce, into a blender, combine all ingredients. With blender still running, drizzle in 2 tablespoons of water to emulsify. Set aside.

For the noodles, preheat oven to 350 degrees. Line a baking sheet with parchment paper and set aside. In a large bowl, combine mushrooms and cubed tofu with salt and 1 tablespoon oil, and toss to coat. Spread mixture in an even layer over prepared baking sheet and roast for 20 Minutes, until tofu is brown and slightly crispy on sides and mushrooms are tender. Set aside.

In a large pot, cook soba noodles according to package directions. Strain, rinse under cold water, and toss with remaining 1 teaspoon of oil to keep from sticking.

In a large bowl, toss noodles with mushrooms, tofu and sauce. Arrange noodles over a bed of arugula, sprinkle with scallions and sesame seeds, and serve.

Vegetable and Tofu Stir Fry by Mina Goodman, RDN

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This flavorful vegetarian dish is simple to make and is a great recipe for food prepping. The texture of the fried tofu and fresh veggies makes this a satisfying meal option.

Ingredients

1 package extra firm tofu
1 tbsp vegetable oil
2 cups broccoli florets frozen or fresh
2 cups snow peasfrozen or fresh
8 oz canned water chestnutsdrained
¼ cup low sodium soy sauce
3 tbsp chopped garlic in olive oil
1 tbsp sesame oil
½ tsp red pepper flakes
2 cups cooked soba noodlesfollow package directions
1 tbsp black sesame seeds

Directions

Slice tofu into 4-5 long pieces, place on a towel or paper towel, add another towel on top with a cutting board over that. Gently but firmly press the water out of the tofu or place some heavy items on top of the cutting board and let sit for 15 Minutes.

Sauté vegetables in a large pan with sesame oil and garlic for about 5 minutes over medium heat.

Add soy sauce, and red pepper flakes and stir. Cover pan for about 10 Minutes, stirring every couple minutes.

In a separate pan, sauté the pressed tofu in a small amount in vegetable oil over medium heat. Cook on each side about 5 minute.

Serve tofu and vegetables over soba noodles, top with sesame seeds.

Chicken and Black Bean Burritos

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This is a quick and flavorful diabetic friendly meal that is packed with protein, fiber and healthful nutrients making this a complete meal that anyone can enjoy!

Ingredients

1 avocado mashed
4 large whole wheat tortillaslow-carb
½ cup pico de galloor your favorite salsa
2 cups cooked chicken breastsliced or shredded
1 cup black beansno-salt added, rinsed and drained
6 tbsp cheddar cheesereduced-fat, shredded
1 cup tomatodiced
½ cup frozen corn kernelsthawed and drained
1 cup red pepperthinly sliced
1 cup leaf lettuce chopped

Directions

Spread 3 Tbsp. mashed avocado on 1 tortilla. Top with 2 Tbsp. pico de gallo, ½ cup chicken, ¼ cup black beans, 1 ½ Tbsp. cheese, ¼ cup lettuce and ¼ cup diced tomatoes.

Fold into burrito. Repeat procedure for remaining 3 burritos.

Salmon Patties by Mina Goodman, RDN

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With Salmon being one of the most nutritious foods on the planet, it’s no wonder your body feels great after eating this popular fatty fish. Loaded with nutrients such as essential Omega-3 fatty acids, protein and B vitamins you are sure to get every bit of health plus amazing flavors out of this versatile fish that can be steamed, sauteed, smoked, grilled, baked, poached or even served raw in sushi or sashimi.

Ingredients

1 can salmonskin and bones removed
½ cup finely chopped green onion
1 limejuiced
2 tsp olive oilor non-stick spray

Directions

Combine all ingredients in a medium bowl. Mix until combined but do not to over mix.

Shape into 4 patties.

Heat oil in a large skillet so that each patty has plenty of room.

Cook over medium heat about 5 minutes per side. Lower the heat if needed to keep from burning.

Baked Spaghetti Squash with Wild Mushrooms and Spinach

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Swap out traditional pasta for spaghetti squash to reduce carbs, incorporating nutrient-rich spinach and mushrooms into a creamy sauce for a delicious and wholesome meal. This versatile bake serves as a satisfying standalone dish or pairs well as a side with white fish or baked chicken for added protein.

Ingredients

1 medium spaghetti squash
2 tbsp unsalted butter
2 tbsp olive oilor coconut oil
3 garlic clovesthinly sliced
1 large shallotminced
12 cremini mushroomscleaned and sliced
12 shitake mushroomscleaned, stemmed and thinly sliced
12 oz baby spinach
Cauliflower Cream Sauce
2 ½ tbsp olive oildivided
1 small shallotdiced
2 garlic clovesminced
1 head cauliflower cut into bite size pieces
1 tsp dry mustard
1 ½ cups warm vegetable stockplus up to 1 cup more as needed
¼ cup plus 1 tbsp nutritional yeast
salt to taste
black pepper to taste

Directions

Preheat oven to 375˚F. Slice squash in half lengthwise and place onto a baking sheet cut side down; roast for about 1 hour or until squash becomes fork tender. Allow squash to cool for about 15 minutes, before scraping the flesh out with a fork (squeeze to drain any excess liquid from squash). Place squash in a mixing bowl, lightly season with salt and pepper and set aside.

Place a large skillet over medium-high heat and add oil. Sauté garlic and shallot for 2 to 3 minutes. Add mushrooms and continue to sauté for 3 to 4 minutes or until caramelized. Add spinach and continue to sauté for 2 to 3 minutes or until spinach has wilted. Drain excess liquid and stir mixture into the mixing bowl with spaghetti squash.

For ‘cream’ sauce: Pour 1 ½ tablespoons oil into the pot and place back over medium-high heat. Add shallot and garlic and sauté for 2 to 3 minutes. Add cauliflower, continue to sauté for 2 to 3 minutes and season with salt and pepper. Stir in mustard and continue to sauté for 2 to 3 minutes.

Pour 1 ½ cups stock into the pot and simmer until cauliflower becomes fork tender, 6 to 8 minutes. Carefully ladle mixture into the well of a blender and add nutritional yeast. Blend on high, adding more stock as needed. With the motor running, add remaining tablespoon oil and season with salt and pepper. Blend until a smooth, glossy and creamy sauce forms.

Pour sauce over the spaghetti squash mixture and toss together until fully combined. Pour mixture into a lightly greased baking dish and bake for 20 Minutes or until the top has lightly browned.

Allow to cool about 10 minutes before serving.

Roasted Gnocchi with Asparagus and Tomatoes Tossed in a Lemon Vinaigrette

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The distinctive sweet-tart floral taste of lemons with the natural sweetness of roasted asparagus and tomatoes takes this side dish to a whole new level of flavor. Super easy to make, this gnocchi side dish is perfect with a grilled or baked piece of fish or chicken for a complete meal.

Ingredients

2 lemonsyou can substitute for the juice of 2 parts lemon and 1 part orange
1 lb asparaguscut bottom 2 inches to remove hard woody ends and chop in 2 inch pieces
16 oz package of shelf-stable gnocchi
1 cup thinly sliced shallots
4 tbsp extra-virgin olive oildivided
½ tsp black pepperdivided
¼ tsp sea saltdivided
1 cup cherry tomatoes

Directions

Preheat oven to 450 degrees F.

Slice and seed 1 lemon. Toss in a large bowl with asparagus, gnocchi, shallots, tomatoes, 2 tablespoons oil, 1/4 teaspoon pepper, and 1/8 teaspoon salt. Transfer to a large, rimmed baking sheet.

Roast, stirring once or twice, until the gnocchi are plump and the asparagus are tender. 18-20 Minutes.

Squeeze juice from the remaining lemon. Return the gnocchi mixture to the bowl, toss with the lemon juice, and the remaining 2 tablespoons oil, 1/4 teaspoon pepper and 1/8 teaspoon salt.