Prep: 15 mins Cook: 15 mins Total: 30 mins

Why You’ll Love This Recipe

• Flavorful and Healthy – Packed with fresh veggies, lean protein, and a delicious homemade special sauce.
• Versatile Ingredients – You can adjust the ingredients to suit your preferences or what you have available.
• Kid-Friendly – A fun and easy meal the whole family will enjoy.
  

Ingredients

• 8 cups of leafy greens (your choice)

• 1 lb of lean ground beef

• Any burger toppings you may want like cheese, onions, pickles, tomatoes, or bacon

• 1/2 tsp of garlic powder

• 1/2 tsp of chili powder

• 2 washed and dried sweet potatoes

• 1 tbsp of avocado oil

• Salt and pepper for finishing touches

• 1/2 cup of mayonnaise

• 1/2tsp of onion powder

• 2 tbsp of no-sugar ketchup

• 2 tsp Dijon mustard

• 1 tsp of white vinegar

• 2 tbsp of diced dill pickles

Directions

Making the Sweet Potato Wedges

• Preheat oven to 400 degrees Fahrenheit.

• Line a large baking sheet with parchment paper.

• Slice the sweet potatoes into 1/2-inch-thick pieces and spread them out evenly on the baking sheet.

• In a bowl combine garlic powder, chili powder, and avocado oil.

• Pour the mixture over the sweet potatoes and toss until they’re coated evenly.

• Bake sweet potatoes for 25-35 minutes (depending on their thickness).

• Flip the sweet potatoes halfway through baking time or when the bottom of the potatoes are crispy and brown.

Cooking the Meat

• Add the ground beef into a medium pan, over medium heat.

• Season with desired amount of salt and pepper.

• Break up the ground beef and cook until the pink is gone.

Making the Special Sauce:

• In a medium-sized bowl combine the mayonnaise, no-sugar ketchup, diced pickles, Dijon mustard, white vinegar, onion powder, and desired amount of salt and pepper.

• Stir until all ingredients are mixed together.

Putting Together the Burger Bowl

• Put 2 cups of your leafy greens into each bowl.

• Top with ground beef and your desired burger toppings.

• Put sweet potato wedges on the side.

• Drizzle the special sauce over the bowl.

• Serve and enjoy this delicious meal.

Nutritional Information

• Serving Size: 1/4 of recipe

• Calories: 433

• Fat: 25g

• Sat Fat: 5g

• Sodium: 754mg

• Carbohydrate: 20g

• Fiber: 3g

• Sugar: 7g

• Protein: 25g

• Cholesterol: 80mg

SOURCE: Burger Bowl with Special Sauce – The Real Food Dietitians

Prep: 10 mins Cook: 25 mins Total: 35 mins

Why You’ll Love This Recipe

• Comforting and Light: You get all the creamy goodness of pasta with none of the heaviness. The dish is lightened up with spinach and a light lemon sauce, so you can enjoy a comforting meal without feeling weighed down. Plus, the Parmesan adds just the right amount of indulgence without being over-the-top.
• One-Skillet Wonder: Who doesn’t love fewer dishes? This recipe is all made in one skillet, so cleanup is a breeze. Plus, the sauce is absorbed by the pasta, so every bite is flavorful and satisfying.
• Flavor-Packed: Combining garlicky, lemony sauce, tender seared chicken, and vibrant sautéed spinach creates a harmonious burst of fresh, bold flavors. The zesty lemon balances out the richness of Parmesan, giving every bite the perfect amount of brightness and depth.
  

Ingredients

• 1 lb of boneless, skinless chicken breast cut into bite-sized pieces

• 8 oz of whole-wheat penne pasta (or pasta of your choice)

• 2 tbsp of extra-virgin olive oil

• 4 cloves of minced garlic

• 1 cup of dry white wine

• 10 cups of chopped fresh spinach

• 3/4 tsp of salt

• 1/4 tsp ground pepper

• 2 tsp of zested lemon

• 1/4 cup of lemon juice
  

• 1/3 cup of cubed unsalted butter

• 4 tbsp of grated parmesan

Directions

Cook the Pasta:

• In a large pot, bring salted water to a boil and cook the pasta until al dente.

• Drain, reserving ½ cup of pasta water.

Cook the Chicken:

• Heat olive oil in a large skillet over medium heat.

• Add the chicken, seasoning with salt and pepper, and cook until golden brown and fully cooked (about 7 minutes).

• Remove from the skillet and set aside.

Making the Sauce:

• In the same skillet, sauté garlic until fragrant, about 30 seconds.

• Pour in the wine and bring it to a simmer for 3-5 minutes, reducing it slightly.

Combine the Pasta and Chicken:

• In the same skillet, stir in the lemon zest, lemon juice, and butter.

• Add the pasta and chicken back into the skillet.

• Toss everything together, adding reserved pasta water if needed to help create a smooth sauce.

Finish with Spinach and Parmesan

• Stir in the chopped spinach and cook until wilted (about 5 mins).

• Finish by stirring in Parmesan cheese and seasoning to taste.

• Serve immediately, topped with more Parmesan if desired.

Nutritional Information

• Serving Size: 2 cups

• Calories: 493

• Fat: 28g

• Sat Fat: 12g

• Sodium: 648mg

• Carbohydrate: 26g

• Fiber: 3g

• Sugar: 1g

• Protein: 29g

• Cholesterol: 107mg

• Potassium: 710mg

SOURCE: Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Prep: 10 mins Cook: 20 mins Total: 30 mins

Why You’ll Love This Recipe

• Nutritious and Satisfying: Packed with lean protein, fresh produce, and healthy fats, this salad is as good for your body as it is for your taste buds.
• Bursting with Flavors: A mix of sweet, savory, and nutty ingredients come together to create an unforgettable dish.
• Customizable: Swap ingredients to suit your dietary preferences or what you have on hand.

Salad Ingredients

• 1 cup of small diced red onions

• 1 peeled medium sweet potato diced into 1-inch pieces

• 1 lb raw chicken breast, cubed

• 5 large handfuls fresh spinach

• 1 diced medium apple

• 1/3 cup dried cranberries

• 2 teaspoons avocado oil

• 1/2 cup chopped, toasted walnuts

• 1/4 teaspoon black pepper

• 1/4 teaspoon fine salt

Dressing Ingredients

• 1 1/2 tablespoon Dijon mustard

• 3 tablespoons avocado oil

• 3 tablespoons pure maple syrup

• 1 teaspoon apple cider vinegar

• 1/4 cup mayonnaise

• 1/4 teaspoon fine salt

• 1/4 teaspoon black pepper

Directions

Vegetables:

• Preheat your oven to 375°F (190°C).

• Combine the diced sweet potato and red onion on a baking sheet. Drizzle with 1 teaspoon of avocado oil, season with salt and pepper, and toss to ensure an even coating.

• Spread the vegetables in a single layer and roast for 15-18 minutes – or until tender and lightly browned.

• When finished roasting, remove the baking sheet and let sit for a few minutes.

Cook the Chicken:

• While the vegetables are roasting, heat the remaining 1 teaspoon of avocado oil in a skillet over medium-high heat.

• Add the cubed chicken to the skillet, cooking for approximately 3-5 minutes on each side or until the internal temperature reaches 165°F (74°C).

• Once cooked, remove the chicken from the heat and set aside.

Preparing the Dressing:

• In a small bowl or jar, whisk together the mayonnaise, avocado oil, pure maple syrup, Dijon mustard, apple cider vinegar, salt, and black pepper until smooth and well combined. Set aside.

Assembling the Salad:

• In a large mixing bowl, combine the fresh spinach, dried cranberries, diced apple, and toasted walnuts.

• Add the roasted sweet potatoes, red onion, and cooked chicken to the bowl.

• Pour the prepared dressing over the salad ingredients and gently toss everything together until all components are evenly coated with the dressing.

Serve:

• Divide the salad among 6 plates or bowls.

• Enjoy immediately while the roasted vegetables and chicken are still warm, or refrigerate and serve chilled if preferred.

• This salad can be stored for up to 4 days.

Nutritional Information

• Serving Size: 1/6 of the salad

• Calories: 361

• Fat: 19 g

• Sat Fat: 2 g

• Sodium: 393 mg

• Carbohydrate: 31 g

• Fiber: 6 g

• Sugar: 16 g

• Protein: 21 g

• Cholesterol: 48 mg

SOURCE: Harvest Chicken Salad