Sheet Pan Shrimp Boil

INGREDIENTS:

  • 1 pound baby Dutch yellow potatoes
  • 3 ears corn, each cut crosswise into 6 pieces
  • 1/4 cup unsalted butter, melted
  • 4 cloves garlic, minced
  • 1 tablespoon Old Bay seasoning
  • 1 pound medium shrimp, peeled and deveined
  • 1 (12.8-ounce) package smoked andouille sausage, thinly sliced
  • 1 lemon, cut into wedges
  • 2 tablespoons chopped fresh parsley leaves

DIRECTIONS:

  1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a large pot of boiling salted water, cook potatoes until just tender and parboiled, about 10-13 minutes. Stir in corn during the last 5 minutes of cooking time; drain well.
  3. In a small bowl, combine butter, garlic and Old Bay seasoning.
  4. Place potatoes, corn, shrimp and sausage in a single layer onto the prepared baking sheet. Stir in butter mixture and gently toss to combine.
  5. Place into oven and bake for 12-15 minutes, or until the shrimp are opaque and corn is tender.
  6. Serve immediately with lemon wedges, garnished with parsley, if desired.

Original recipe available here.

Cheesy Baked Tortellini With Meat Sauce

Ingredients:

  • 1 (20oz) container of refrigerated or frozen cheese tortellini
  • 1 lb ground beef
  • 1 (24oz) jar of pasta sauce
  • 8 (ounces) cream cheese (cubed)
  • 1-2 cups shredded mozzarella cheese
  • 1/2 cup grated or shredded parmesan
  • seasoning to taste

Directions:

  1. Cook the pasta a la dente according to the package directions; drain and set aside.
  2. Preheat your oven to 350 degrees and grease a 9×13 baking dish.
  3. In a large skillet, brown the ground beef with the seasoning of your choice (I use salt, garlic powder, pepper & Italian seasoning). 
  4. Remove the excess grease from the browned beef and then stir in your tomato sauce and cream cheese. Simmer for a few minutes until the sauce is well incorporated.
  5. Gently toss your cooked tortellini in with the sauce mixture and then pour it into your casserole dish; Sprinkle with shredded mozzarella and parmesan.
  6. Bake uncovered in the center rack of your oven for about 20 minutes. Switch the oven to broil and continue baking for an additional 2-3 minutes or until the cheese starts to brown.
  7. Enjoy with garlic bread, salad and/or veggies!

Original recipe available here.

Pork Tenderloin with Mushrooms, Fennel, and Blue Cheese

Ingredients

• 4 tsp olive oil (4 healthy fats)

• 2 lbs pork tenderloin~Yields 24 oz cooked (4 leaners)

• 1/4 + 1/8 teaspoon kosher salt, divided (1 1/2 condiments)

• 1/2 teaspoon black pepper, divided (1 condiment)

• 1 1/2 cups (4.59 oz) thinly sliced fennel bulb (3 greens)

• 3 garlic cloves, thinly sliced (3 condiments)

• 1 1/2 cup (3.81 oz) presliced cremini mushrooms (3 greens)

• 1/2 cup unsalted chicken stock (1/2 condiment)

• 3 cups (2.1 oz) arugula (6 greens)

• 4 tbsp blue cheese, crumbled (4 condiments)

• 2 tablespoons chopped fennel fronds (optional)

Directions:

1.Preheat oven to 400°F.

2.Heat oil in a large ovenproof skillet over medium-high. Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add pork to pan; cook 6 to 8 minutes, turning to brown on all sides. Place pan in oven; bake at 400°F for 18 minutes or until a thermometer inserted in the center registers 140°F. Place pork on a cutting board; let stand 5 minutes. Cut crosswise into slices.

3.Return pan to medium-high (use caution; the handle will be very hot). Add fennel, garlic, and mushrooms; cook 5 minutes or until golden, stirring occasionally. Add stock; bring to a boil. Cook 3 minutes or until liquid is reduced by half. Remove pan from heat; stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and arugula until wilted. Arrange pork on a platter; top evenly with fennel mixture, cheese, and fennel fronds

Makes 4 servings

Per Serving:

1 leaner

1 healthy fat

3 greens

Chicken Scampi with Arugula and Zucchini noodles

Makes 4 servings 

Per serving: 

1 Leaner protein, 

1 ¾ vegetable serving, 

3 condiments, 

1 fat 

Ingredients: 

36.4 oz boneless, skinless chicken breast cut into large, thin bite size pieces. ~Yields 24 oz cooked (4 leaners)

4 teaspoons extra virgin olive oil (4 healthy fats)

2 1/2 cups (9.95 oz) zucchini noodles (5 greens)

3 1/4 cups (2.28 oz) package baby arugula (6 1/2 greens)

1/4 cup (.88 oz) thinly sliced green onion (1/2 green) 

1/2 tsp sea salt (2 condiments)

1/4 cup lemon juice (6 condiments)

1/2 tsp ground black pepper (1 condiment)

3 large garlic cloves, minced (3 condiments)

Directions: 

1. Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of green onion, and lemon juice in a deep sided 9×13 baking pan. Stir to coat. Then bake for 12 minutes or until chicken is fully cooked. 

2. Meanwhile, prepare your zucchini noodles. 

3. Stir the arugula and green onion into the chicken. Then toss the chicken mixture with the zucchini noodles. Sprinkle with salt and pepper. Serve hot on a large platter.

Zach Terese Weart

Ideal Health Coaching 

Turkey Bowl

Serves 2-3

Ingredients:

  • 1lb ground turkey
  • 1/2 yellow onion
  • 1 24oz can diced tomatoes, drained
  • 1/2 TBS garlic powder
  • 1-2 cups spinach
  • 1 avocado, sliced or mashed
  • 1-2 TBS hot sauce (optional)

Instructions:

  • Place ground turkey and yellow onion in pan over medium heat.
  • Mix and break up turkey until cooked through and no more pink appears.
  • Add diced tomatoes, garlic powder, salt, pepper, and hot sauce (if desired).
  • Mix well
  • Before removing from heat add spinach. Stir until cooked down and then remove.
  • Mash avocado, add lime juice and punch of salt (or simply slice avocado).
  • Place turkey mixture in bowl and top with avocado.
  • Serve.

Cream Cheese Stuffed Chicken

Serves 4
Per serving: 1 leaner, 1 healthy fat, ~2 condiments, and 1 green

Ingredients:

  • 4 (8-oz) raw boneless skinless chicken breasts
  • 1 (10-oz) pkg frozen chopped spinach
  • ½ cup low-fat cream cheese
  • ¼ cup Parmesan cheese
  • 1 Tbsp minced garlic
  • ¼ cup minced green onion
  • ¼ tsp pepper
  • 1/8 tsp salt if needed

Directions:

  • Place plastic wrap on top of each chicken breast and using a meat mallet, pound them slightly thinner.
  • To butterfly your chicken breasts, lay them flat on sturdy surface. Place one hand on top to hold it in place and then slice 3/4 of the way through the chicken breast using a sharp knife. Do not slice all the way through!
  • Heat up the olive oil in a large skillet.
  • Cook the chicken breast in a large skillet on medium heat, approximately 7 minutes a side, until they start to get golden brown and crispy on the outside and reach a temperature of 165°F. You want the meat to be cooked before you stuff them!
  • Combine the spinach, cream cheese, Parmesan cheese, chives and garlic in a bowl and microwave to take the chill off. Make sure it’s nice and warm.
  • Carefully spoon a quarter of the cheese mixture into the middle of the cooked chicken breasts.
  • Turn the heat to low and put a lid on the skillet. Heat for another 5-7 minutes, until the cream cheese mixture has heated through.
  • Remove and plate.

Enjoy! 

BBQ Sauce

Ingredients:

  • 44 oz ketchup
  • 3/4 cup Apple Cider Vinegar
  • 12 fl oz molasses
  • 1.5 TBSP Crushed Red Pepper
  • 1.5 TBSP Course Ground Black Pepper
  • 1.5 TBSP Powdered Garlic
  • 1 TBSP Dry Mustard
  • 2.5 TBSP Worcestershire Sauce
  • 2 sticks butter

Directions:

Mix together all ingredients in pot except butter.  Then add butter in sticks.  Cook over medium heat.  Stir frequently to keep from burning on the bottom of the pot.  Turn off heat after butter has melted and sauce begins to bubble.  Let sit for 45 minutes to an hour before putting into jars or bottles.  

Makes approximately 2 quarts.

Nana’s Chicken Salad

Ingredients:

  • 4 boneless, skinless chicken breasts
  • 1 large can chicken broth (or you can use water)
  • 1/3 to ½ cup mayonnaise (or more to taste)
  • 1/3 to ½ cup Miracle Whip (or more to taste)
  • 1/3 to ½ cup sour cream (or more to taste)
  • 2 tsp lemon juice
  • 2 tsp dried dill (or more to taste)                   
  • Salt and pepper to taste
  • 3/4 cup chopped celery (more or less)
  • 3/4 cup slivered almonds, toasted in oven or under broiler (watch carefully!)

Directions:

Wash chicken breasts under cool water, pat dry and remove tendons as needed.  Simmer gently in chicken broth and enough water to cover for about 20 minutes, or until white and cooked all the way through.  Cool slightly, then slice into cubes or, using slicing blade in food processor, slice.  (May need to chop by hand a little more after slicing.)

While chicken is cooking, in medium-size bowl, combine mayonnaise, Miracle Whip, sour cream, lemon juice, dill and salt and pepper.  Stir to mix.  Add celery, almonds and chicken pieces.  Stir gently together and chill until ready to serve.  (Add more mayo, MW or sour cream if mixture seems too dry.)

Sweet Potato and Chorizo Hash

Ingredients:

  • Avocado oil
  • 3 sweet potatoes
  • 1/4 onion
  • 3-4 slices bacon
  • 1 lb chorizo
  • salt and pepper (to taste)
  • 2 cups spinach
  • Eggs, 1 per person (3-4)

Directions:

  • Peel sweet potatoes and chop into small cubes
  • Chop 1/4 white onion
  • Take out skillet and add about 2-3 TBSP avocado oil on medium heat
  • Add sweet potatoes and onion to skillet and cook until soft (stirring often)
  • Cook bacon and then crumble into bacon bits and set aside
  • When the sweet potatoes are soft, top with salt and pepper
  • Add chorizo to skillet and cook all the way through
  • Add spinach and mix until cooked
  • Remove hash and put into individual bowls/plates for eating
  • Cook eggs (1 per person) in the same skillet and flip (I like mine over easy)
  • Top each hash with 1 egg
  • Sprinkle bacon bits on top.
  • Top with salsa verde, avocado, cilantro or hot sauce if desired. Enjoy!
  • Serves about 4 people.

Chicken Parmesan

Ingredients:

  • 5-6 Chicken Breasts
  • Eggs (for Egg Wash)
  • Panko Bread Crumbs
  • Ragu Traditional Tomato Sauce
  • 1 8oz package Shredded Mozzarella Cheese

Directions:

  • Preheat oven to 450
  • Take raw chicken breasts and cover in egg wash
  • Place both sides of chicken breasts in panko bread crumbs and cover
  • Heat 1/2 cup olive oil in skillet on stove on medium heat
  • Cook chicken on skillet until brown on each side
  • Remove from skillet and place in baking dish
  • Pour tomato sauce over each chicken breast until covered
  • Sprinkle mozzarella cheese over each chicken breast until covered (or as desired)
  • Bake 450 for 15-20 min until cooked all the way through.
  • Serve with spaghetti noodles or without. We like it with our roasted asparagus and cheese.