Easy Meal Formulas

Here’s the math: Protein + Veg1 + Veg2 (or a Starch) + Fat + Spice. Choose one from each category below for nutritious and complete dinners.

If you don’t have all ingredients for these recipes, it’s ok, one or two exclusions won’t break the meal.

corn tortillas, halved and thinly sliced

1 tbsp coconut oil

3 peppers (or 1 can diced green chilis)

1 medium onion, diced

1 tsp ground cumin, 1 tsp oregano

1 pound boneless, skinless chicken thighs

or breast, trimmed and cut into 1-inch pieces

4 cups chicken or veg broth

1-14 ounce can diced tomatoes with green chiles

2 tbsp lime juice

Top w ¼ cup chopped fresh cilantro & 1 avocado, chopped

brown rice if more oomph is needed

Preheat oven to 400 F. On a lightly greased baking sheet, place the tortilla strips. Bake for 12-15 minutes or until brown and crispy. While the tortilla strips bake, place a large saucepan over medium heat. Add the oil and sauté the peppers and onion for 3-5 minutes or until just soft. Stir in the cumin and wait 1 minute before adding in the chicken, broth, tomatoes, and juices. Heat until simmer, and then cook for 12-15 minutes or until the chicken is cooked through. Turn off heat. Mix in the lime juice, ladle into rice bowls, and top with the baked tortilla strips, avocado and cilantro.

Modified from EatingWell: September/October 2008

1 pound sugar snap peas, broccoli or green beans, trimmed

1 tbsp sesame seeds

1 tbsp plus 1 tsp toasted sesame oil

2 tbsp avocado oil

½ tsp salt

1 pound ground turkey

½ cup finely chopped red bell pepper

1/2 cup onion, chopped

2 garlic cloves, minced

1 (1-inch) piece fresh ginger, grated

2 tsp + 2 tbsp gluten-free soy (tamari)

pinch red pepper

¼ cup chopped fresh cilantro

Preheat oven to 400 degrees, rack in center position. Line sheet pan with parchment. Toss snap peas, broccoli, green beans or asparagus w sesame seeds, a tbsp sesame oil, avocado oil, and salt. Arrange on single layer. Place a well-greased wire rack on top of the veggies. In bowl, combine turkey, veggies, garlic, ginger, tamari, pepper, onion and remaining tsp of sesame oil, and cilantro. Form 4 patties about 1½ inch thick. Place burgers on wire rack and bake until veggies are crisp tender ~30 min. Serve burgers on whole wheat buns, brown rice or lettuce cups.

Melissa Gilbert, One Pan & Done