30-ISH MINUTE MEAL RECIPES

Vegetarian Black Bean Tacos

Prep Time: 10 minutes / Cook Time: 20 minutes / Servings: 4


Ingredients:

  • 12 corn tortillas

  • 15 oz. can of black beans

  • 1 cup cooked brown rice 

  • 1/2 green bell pepper, chopped

  • 1/2 red bell pepper, chopped

  • 4 scallions, chopped

  • 1/4 cup chunky salsa 

  • 1/2 tbsp. smoked paprika

  • 1/2 tbsp. ground cumin

  • 1 tsp. garlic powder 

  • 1/2 tbsp. chili powder 

  • 1/2 cup shredded Mexican cheese blend 

  • 2 Roma tomatoes, chopped

  • 3 lettuce, chopped 

  • salt and pepper to taste

  • non-stick cooking spray

 

Steps:

  • Heat a large skillet to medium heat.  Spray with olive oil cooking spray and add the peppers and scallions.  Stir and cook for 2-3 minutes.  Add the black beans, brown rice, salsa, paprika, cumin, garlic powder and chili powder.  Season with salt and pepper to taste. Stir until combined and simmering.  Cover and allow to simmer for about 10-15 minutes, until veggies are soft.  Adjust the seasoning if needed, stir and remove from heat.

  • Heat the tortillas on a gas stove or in the microwave for about 1 minute.  

  • To serve: Place three tortillas on a serving dish, spoon some of the bean mixture into the center of each of the tortillas.  Top with a sprinkle of cheese, some chopped tomato and lettuce.  Serve immediately.

Ginger Garlic Stir-Fry with Baby Bok Choy and Seared Salmon

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 4


Ingredients:

  • 2 salmon fillets (about 6 oz. each), cut into 1" cubes

  • 3 stems of baby bok choy, quartered

  • 3 large carrots, cut into 1" slices on a bias

  • 2 stalks celery, cut into 1" slices on a bias

  • 1 small yellow squash, cut into 1" slices on a bias 

  • 1 red bell pepper, seeded and sliced

  • 1 cup cooked brown rice

  • 1 cup low-sodium chicken broth

  • 2 large cloves garlic, pressed or minced

  • 2 tbsp. fresh ginger, minced or zested 

        (about 1" from a fresh root)

  • 2 tbsp. olive oil

  • salt and pepper to taste


Steps:

  1. Heat a large skillet and the olive oil to very high heat.  Add the salmon and season with salt and pepper.  Leave the salmon to sear in the pan, unmoved for about 1-2 minutes, allowing the salmon to brown on one side.  Turn the salmon cubes over, and allow them to sear for another 1 minute on the other side. Remove from heat and set aside.

  2. Heat a large skillet or wok to high heat.  Add the chicken broth, carrots and celery.  Stir until combined and allow veggies to cook for 2-3 minutes.  Add the red bell pepper, zucchini and yellow squash.  Stir until combined and allow to cook for another 2-3 minutes.  Add the baby bok choy, brown rice, garlic and ginger.  Season with salt and pepper to taste, stir until combined and cover.  Allow everything to steam for another 2-3 minutes.

  3. Uncover the veggies, transfer them equally to four serving dishes.  Top the veggies equally with the seared salmon and serve.

Southwest Macaroni and Cheese

Prep Time:  10 minutes / Cook Time: 20 minutes / Servings: 4


Ingredients:
16 oz. of Macaroni Elbows 
3 Sweet Italian Sausages, casings removed 
8 oz. of Smokey Chipotle cream cheese spread
1 cup of low-fat milk 
2 cups Shredded Four Cheese Mexican Blend 
1 Roma Tomato, chopped 
1/2 cup of sliced, canned jalapenos, chopped 
2 scallions, finely chopped 
1/4 cup(s) of finely chopped cilantro for garnish 

 

Steps:
In a large pot, bring 4 quarts of salted water to a boil. Add macaroni and boil for 6-8 minutes until soft. Drain pasta and set aside. 
In a large, deep skillet, cook sausage on medium heat for 7-10 minutes, breaking it up into small bits as it cooks. 
When the sausage is browned and cooked through, add the cream cheese and milk. Stir until sauce is thick and bubbly. Stir in cheese and mix until sauce is smooth and creamy. 
In a large serving bowl, combine macaroni, cheese sauce, tomato, jalapeno, and scallions. Stir until all ingredients are combined. Garnish with cilantro and serve immediately. 

Savory Chicken Gnocchi in Light Tomato Cream Sauce

Prep Time: 10 minutes / Cook Time: 20 minutes / Servings: 4

Ingredients:

  • 2 large chicken breasts, cubed

  • 12 oz. potato gnocchi (I use Trader Joe's)

  • 1/2 red bell pepper, chopped

  • 1 cup Tomato and Roasted Red Pepper Soup (Trader Joe's)

  • 1/4 cup Heavy Cream

  • 1 1/4 cups Shredded Parmesan Cheese

  • 1 Roma Tomato, Chopped

  • 1/4 cup finely chopped fresh basil

  • 1 lemon, zested

  • 2 tsp. Italian Seasoning

  • 2 tbsp. olive oil

  • salt and pepper to taste


Steps: 

  1. Heat olive oil in a large skillet.  Add chicken, red bell pepper and Italian Seasoning and season with salt and pepper to taste. Cook on medium heat for 7-10 minutes until peppers are soft and chicken is cooked through.  Whisk in tomato soup and heavy cream, reduce heat to low and let simmer until combined and thickened, about 5 minutes.

  2. While sauce is thickening, bring a large pot of salted water to a boil on high heat. Add gnocchi, stir and boil until the gnocchi floats, about 3-5 minutes.  Remove from heat, drain and add to chicken mixture.

  3. Stir in 1 cup Parmesan cheese until combined and melted.

  4. To Serve:  Spoon 1/4 of the mixture into 4 bowls.  Top with fresh tomato, basil and lemon zest.  Finish with the remaining Parmesan cheese. Serve immediately.

Spinach and Feta Lamb Burger with Roasted Red Pepper and Sun Dried Tomato Tapenade

Prep Time: 15 minutes / Cook Time: 12 minutes / Servings: 4


Burgers:
Ingredients:

  • 1 lb. ground lamb

  • 1/2 cup feta cheese crumbles

  • 5 oz. frozen chopped spinach, thawed and well drained

  • 1 tbsp. fresh flat leaf parsley, chopped

  • 1 tbsp. fresh mint, chopped

  • 1 clove of roasted garlic, minced

  • 1 egg

  • 1/2 tsp. each, salt and pepper

  • 2 cups fresh spinach leaves, stems removed

  • 4 slices fresh tomato

  • 4 Potato Bread Buns


Tapenade:
Ingredients:

  • 1 roasted red bell pepper

  • 1/3 cup sun dried tomatoes in olive oil, chopped (reserve 1/4 cup olive oil)

  • 9.5 oz jar pitted Kalamata Olives, drained

  • 2 tbsp. Capers

  • 2 tbsp. fresh chopped Parsley

  • 2 large basil leaves

  • 1 scallion, chopped

  • juice from 1 lemon

  • salt and pepper to taste


Steps:

  1. Make the tapenade:  Add the roasted red peppers, sun dried tomatoes, kalamata olives, capers, chopped parsley, basil leaves, scallion and lemon juice to the food processor. Season with salt and pepper.  Pulse until items are roughly chopped.  Drizzle in olive oil from sun dried tomatoes. Pulse again until items are finely chopped. Set aside.

  2. Heat a grill or grill pan on high heat. In a large mixing bowl, add ground lamb, spinach, feta, parsley, mint, minced garlic and egg.  Season with salt and pepper.  Mix with your hands until well combined.  Form four burger patties with the meat mixture.  Grill on high heat for 5-6 minutes on each side, until desired level of cooking is achieved. Remove from heat and set aside.

  3. Place the buns on the grill face down for 1-2 minutes to toast.  

  4. Assemble the burgers: place a few spinach leaves on each of the bottom layer buns, top with a slice of tomato, a burger patty and then about  1/4 cup tapenade.  Add top layer bun and Serve immediately.

Chicken Sausage and Asparagus Penne

Prep Time: 10 minutes / Cook Time: 15 minutes / Servings: 4-6


Ingredients:

  • 1 lb. Italian Chicken sausage, casings removed

  • 1 lb. penne pasta noodles

  • 1 lb. asparagus spears, ends trimmed and chopped into 1" pieces

  • 1 red bell pepper, chopped

  • 10 oz. sliced Crimini mushrooms

  • 1/2 cup shredded four cheese Italian blend

  • 1/4 cup finely chopped fresh Italian parsley

  • 1 tsp. garlic powder

  • salt and pepper to taste

 

Steps:

  1. Fill a large pot with 4 quarts of generously salted water.  Bring to a boil and add the pasta.  Boil for 5-7 minutes until the pasta is soft.  Remove from heat, drain and set aside.

  2. Heat a large skillet on medium heat.   Add the sausage, bell pepper and mushrooms.  Season with salt, pepper and garlic powder.  Stir until combined and continue to cook on medium heat for about 7 minutes until the sausage is cooked through and the veggies are soft and browned.  Add the asparagus and cook for another 3 minutes.  

  3. Transfer the mixture to a large mixing bowl.  Add in the pasta, shredded cheese and fresh parsley.  Adjust the seasoning to taste and serve.  Garnish with additional cheese and fresh parsley.

Easy Shepherd's Pie

Prep Time: 10 minutes / Cook Time: 30 minutes / Servings: 4


Ingredients:

  • 4-5 large russet potatoes, washed, peeled and quartered 

  • 1/2 cup low-fat or skim milk

  • 3 tbsp. extra virgin olive oil 

  • 1 lb. lean ground turkey, beef or lamb

  • 1 tbsp. finely chopped, fresh rosemary 

  • 1/4 cup Worcestershire sauce 

  • 1 cups low-sodium chicken broth

  • 2 tbsp. corn starch, dissolved in 2 tbsp. cold water

  • 1 cup frozen peas and carrots

  • 1 tsp. smoked paprika

  • salt and pepper to taste


Steps:

  1. Preheat oven to 375 degrees. 

  2. Bring a large pot of salted water to a boil. Add the potatoes and boil for 10-12 minutes until soft when pierced with a fork. Remove from heat, drain and transfer to a large mixing bowl. 

  3. Add the milk and 2 tbsp. olive oil. Season with salt and pepper to taste. Mix with a potato masher or an electric mixer until smooth and creamy. Set aside. 

  4. While the potatoes are boiling, heat olive oil in a large skillet on medium heat. Add the ground turkey and season with salt and pepper. Add the rosemary, stir and cook on medium heat for about 7 minutes until turkey is cooked through.  Stir in the Worcestershire sauce and chicken broth on medium heat. Season with pepper to taste. 

  5. Stir in the dissolved corn starch and mix vigorously with a fork until the sauce thickens.  Stir in the frozen peas and carrots. Transfer the mixture to a medium size casserole dish.  

  6. Spread the mashed potatoes evenly over the ground turkey mixture with a spoon until completely covered. Top with smoked paprika. 

  7. Bake in the oven at 375 degrees for about 10 minutes, until potatoes are slightly browned. Remove from heat and allow to cool for 5 minutes before serving.

Jambalaya Sloppy Joes

Prep time: 10 minutes / Cook time: 15 minutes / Servings: 4


Ingredients:

1 pound of Lean Ground Turkey or Beef
6 oz. of Chicken Andouille Sausage, chopped (about 2 sausages)
1/2 medium red bell pepper, chopped

2 scallions, finely chopped
4 oz. of cream cheese
1 tbsp. of Creole Seasoning
1 tbsp. of paprika
1 medium tomato, chopped
1/2 cup of marinara sauce
4 Hamburger buns, toasted

Steps 

  1. In a large skillet, combine sausage, ground meat, scallions and red bell pepper. Season with salt and pepper and cook on medium heat until meat is fully browned and cooked, about 7 minutes. 

  2. Add Creole seasoning, paprika, spaghetti sauce and tomato. Stir until combined and add cream cheese. Stir and continue to cook until all ingredients are combined and sauce reduces, another 5 minutes.

  3. To Serve: Spoon 1/4 of the meat mixture onto the toasted hamburger buns.

Goat Cheese & Fig Chicken Bundles with Warm Chipotle Cherries 

Prep Time: 15 minutes / Cook Time: 15 minutes / Servings: 8 bundles (serves 2)

Ingredients:
12 oz. frozen dark sweet cherries
2 tbsp. Chipotle Peppers in Adobo sauce, chopped
1/2 cup brown sugar
1/4 tsp. ground cloves
16 strips of thinly-sliced, pre-cooked bacon
8 boneless, skinless chicken tenders
4 oz. goat cheese crumbles
1/4 cup cream cheese
1/4 cup fresh figs, chopped
2 tbsp. fresh, chopped Chives, plus 2 tbsp. for garnish
1/4 tsp each salt & pepperSteps:

Steps:

  1. Heat an outdoor grill and side burner to medium-high heat.

  2. In a large mixing bowl combine goat cheese crumbles, cream cheese, chopped figs and 2 tbsp. chopped chives.  Season with 1/4 tsp. each of salt and pepper. Stir well to combine and set aside.

  3. Using a meat mallet with a smooth side, pound out the chicken tenders to about 1/4" thickness.

  4. Place two slices of the bacon on a flat surface.  Lay one chicken tender on top of the slices of bacon lengthwise (covering the bacon). Place a large tablespoon of the stuffing in the center of the chicken tender.  Roll the chicken and bacon up around the stuffing and insert two toothpicks (one through each slice of bacon) to keep them assembled.  Repeat with the other chicken tenders and remaining bacon slices. 

  5. Grill the chicken bundles on medium-high heat for about 3-4 minutes on each side, until the chicken is cooked through, and the bacon is crispy.  Remove from heat and set aside.

  6. While the chicken bundles are grilling, add the frozen cherries, chopped chipotle in adobo, brown sugar and cloves to a medium saucepan.  Bring the mixture to a boil on the side burner, smashing with a fork or potato masher as you cook.  Reduce the heat to medium and continue to cook on medium heat for another 7-10 minutes, stirring occasionally, until the mixture reduces and thickens by half.

  7. To serve:  Remove the toothpicks from the grilled chicken bundles.  Arrange the chicken bundles on a serving dish.  Spoon the warm chipotle cherries evenly on top of the chicken bundles.  Garnish with the remaining chopped chives and serve. 

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