Five Quick and Easy Protein-Packed Dinners

Ingredients

• 1 lb Ground chicken (Use lean ground chicken for Thai basil chicken)
• 2 pieces Jalapeno peppers (About 1 for Thai basil chicken, 1 for fajitas, sliced thin)
• 14 cloves Garlic cloves (6-8 cloves for Thai basil chicken, 2 cloves for quinoa skillet, 4 cloves for other dishes)
• 1 bunch Green onions (Use whites in cooking and green tops for garnish in Thai basil chicken)
• 1 cup Fresh basil leaves (For Thai basil chicken garnish and flavor)
• 1 tablespoon Brown sugar (For Thai basil chicken sauce)
• 1 teaspoon White sugar (For Thai basil chicken sauce)
• 2 tablespoons Soy sauce (For Thai basil chicken sauce)
• 1/4 cup Chicken stock (For Thai basil chicken sauce)
• 1 tablespoon Oyster sauce (For Thai basil chicken sauce)
• 1 teaspoon Fish sauce (Optional, elevates Thai basil chicken flavor)
• 2 tablespoons High heat cooking oil (vegetable or canola) (For cooking Thai basil chicken and other dishes)
• 1 lb Shrimp (peeled and deveined) (For sheet pan shrimp fajitas)
• 1 medium Red or white onion (Sliced thin for fajitas and cabbage rolls)
• 2 medium Bell peppers (Sliced thin for fajitas)
• 2 teaspoons Fajita seasoning mix (Homemade mix: cumin, chili powder, garlic powder, onion powder, paprika, salt, pepper)
• 8 pieces Corn tortillas (For serving shrimp fajitas)
• 1/2 cup Cheese (shredded) (For shrimp fajitas topping)
• 1/4 cup Cilantro (For garnish on shrimp fajitas and quinoa skillet)
• 1 piece Lime (For squeezing over shrimp fajitas and quinoa skillet)
• 1 medium Head of cabbage (About 10 cups shredded for spicy unstuffed cabbage rolls)
• 1/2 lb Sausage (bulk or links, casing removed) (For unstuffed cabbage rolls, balances lean ground beef fat)
• 1/2 lb Lean ground beef (For unstuffed cabbage rolls)
• 1 cup Diced tomatoes (canned) (For unstuffed cabbage rolls sauce)
• 2 tablespoons Tomato paste (For unstuffed cabbage rolls sauce)
• 2 tablespoons White vinegar (For unstuffed cabbage rolls sauce)
• 2 teaspoons Chili powder (For unstuffed cabbage rolls and quinoa skillet seasoning)
• 1/2 teaspoon Crushed red pepper flakes (For unstuffed cabbage rolls and quinoa skillet seasoning)
• to taste Salt (Used in all recipes)
• to taste Black pepper (Used in all recipes)
• 1/2 medium Onion (for unstuffed cabbage rolls) (Diced for sauce)
• 1 cup Quinoa (Rinsed for Mexican quinoa skillet)
• 1 can Black beans (canned) (Rinsed and drained for quinoa skillet)
• 1 can Fire roasted diced tomatoes (canned) (For quinoa skillet)
• 1 cup Frozen corn (Can substitute fresh or canned corn for quinoa skillet)
• 1 cup Chicken broth (For quinoa skillet cooking liquid)
• 3 tablespoons Olive oil (For cooking quinoa skillet, tilapia, and spinach)
• 4 4 oz each Tilapia fillets (For broiled tilapia parmesan)
• 4 cups Cauliflower florets (For base under tilapia, absorbs sauce)
• 1/4 cup Mayonnaise (Base for tilapia parmesan sauce)
• 2 tablespoons Unsalted butter (Softened or grated cold for tilapia parmesan sauce)
• 1 teaspoon Lemon zest (For tilapia parmesan sauce)
• 2 tablespoons Lemon juice (Freshly squeezed for tilapia parmesan sauce and garnish)
• 1 teaspoon Mediterranean seasoning (Italian seasoning with extras) (For tilapia parmesan sauce)
• 1/2 cup Grated Parmesan cheese (For tilapia parmesan topping)
• 4 cups Fresh spinach (Sautéed as side for tilapia dish)
• 2 tablespoons Fresh parsley (Chopped for garnish on tilapia dish)

Instructions

1. Prepare Thai Basil Chicken Sauce

   In a small bowl, whisk together 1 tablespoon brown sugar, 1 teaspoon white sugar, 2 tablespoons soy sauce, 1/4 cup chicken stock, 1 tablespoon oyster sauce, and 1 teaspoon fish sauce (optional). Set aside.

   Time: PT5M

2. Cook Ground Chicken

   Heat a large non-stick skillet over high heat. Add 2 tablespoons high heat oil. When hot, add 1 lb ground chicken. Cook, stirring occasionally, until browned and almost cooked through, about 6-8 minutes.

   Time: PT8M

   Temperature: High heat

3. Add Aromatics to Chicken

   Add 1 sliced jalapeno, 6-8 minced garlic cloves, and whites of green onions to the skillet with the chicken. Season with a pinch of salt. Cook for 2 minutes until fragrant.

   Time: PT2M

   Temperature: High heat

4. Add Sauce and Simmer

   Pour the prepared sauce into the skillet. Bring to a simmer and cook until the sauce bubbles and thickens slightly, about 3-4 minutes.

   Time: PT4M

   Temperature: Medium-high heat

5. Add Basil and Finish

   Stir in 1 cup fresh basil leaves until wilted. Remove from heat. Garnish with green tops of green onions, extra jalapeno slices, and fresh basil leaves. Serve with lettuce wraps or rice.

   Time: PT3M

6. Prepare Vegetables for Sheet Pan Shrimp Fajitas

   Preheat oven to 230°C (450°F). Slice 1 red or white onion, 2 bell peppers, and 1 jalapeno into thin strips. Toss with 2 tablespoons oil and 2 teaspoons homemade fajita seasoning (cumin, chili powder, garlic powder, onion powder, paprika, salt, pepper) in a large bowl.

   Time: PT15M

7. Arrange and Roast Vegetables and Shrimp

   Spread vegetables evenly on a sheet pan, leaving space to avoid crowding. Add 1 lb peeled and deveined shrimp on top. Roast in preheated oven for 7 minutes.

   Time: PT7M

   Temperature: 230°C

8. Broil for Caramelization

   Switch oven to broil on high. Broil shrimp and vegetables for 1-2 minutes until shrimp is fully opaque and vegetables have caramelized edges.

   Time: PT2M

   Temperature: Broil high

9. Serve Shrimp Fajitas

   Serve shrimp and vegetables with warmed corn tortillas, shredded cheese, chopped cilantro, and a squeeze of lime.

   Time: PT5M

10. Prepare Unstuffed Spicy Cabbage Rolls

    Shred 1 medium head of cabbage to yield about 10 cups. In a large skillet, brown 1/2 lb sausage (casing removed) and 1/2 lb lean ground beef over medium-high heat until cooked through, about 8 minutes. Drain excess fat.

    Time: PT15M

    Temperature: Medium-high heat

11. Make Tomato Sauce for Cabbage Rolls

    Add 1/2 diced onion, 1 cup diced tomatoes, 2 tablespoons tomato paste, 2 tablespoons white vinegar, 2 teaspoons chili powder, 1/2 teaspoon crushed red pepper flakes, and salt to taste to the skillet. Stir and cook for 3 minutes.

    Time: PT3M

    Temperature: Medium heat

12. Add Cabbage and Simmer

    Add shredded cabbage to skillet, stir to combine. Cover and simmer on low heat for 20-25 minutes until cabbage is tender and the mixture is saucy.

    Time: PT25M

    Temperature: Low heat

13. Prepare Mexican Quinoa Skillet with Chicken

    Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 2 minced garlic cloves and 1 minced jalapeno, cook for 1 minute until fragrant.

    Time: PT2M

    Temperature: Medium heat

14. Add Quinoa and Other Ingredients

    Add 1 cup rinsed quinoa, 1 can rinsed black beans, 1 can fire roasted diced tomatoes, 1 cup frozen corn, 1 cup chicken broth, 2 teaspoons chili powder, 1 teaspoon cumin, 1/2 teaspoon crushed red pepper flakes, salt and pepper to taste. Stir to combine and bring to a boil.

    Time: PT5M

    Temperature: Medium-high heat

15. Add Chicken and Simmer

    Add 1 lb cooked chicken pieces to the skillet. Cover and simmer on low heat for 20 minutes until quinoa is tender and liquid absorbed.

    Time: PT20M

    Temperature: Low heat

16. Finish and Serve Quinoa Skillet

    Top with chopped cilantro and a squeeze of fresh lime juice. Serve warm.

    Time: PT3M

17. Prepare Cauliflower for Tilapia Parmesan

    Preheat oven to 230°C (450°F). Toss 4 cups cauliflower florets with 1 tablespoon olive oil, 1/2 teaspoon garlic powder, salt and pepper. Spread in a casserole dish and roast for 10-12 minutes until slightly softened.

    Time: PT12M

    Temperature: 230°C

18. Make Parmesan Sauce

    In a small bowl, combine 1/4 cup mayonnaise, 2 tablespoons softened or grated cold unsalted butter, 1 teaspoon lemon zest, 2 tablespoons lemon juice, 1 teaspoon Mediterranean seasoning, and 1/2 cup grated Parmesan cheese. Mix well.

    Time: PT5M

19. Add Tilapia and Sauce

    Place 4 tilapia fillets on top of roasted cauliflower in casserole dish. Lightly season with salt and pepper. Spread Parmesan sauce evenly over fish. Return to oven and bake for 10 minutes at 230°C.

    Time: PT10M

    Temperature: 230°C

20. Broil for Browning

    If sauce is not browned enough, broil on high for 1 minute until golden and bubbly. Watch carefully to avoid burning.

    Time: PT1M

    Temperature: Broil high

21. Sauté Spinach Side

    While fish cooks, heat 1 tablespoon olive oil in a skillet over medium heat. Add 4 cups fresh spinach, season with salt and pepper, and sauté for 2-3 minutes until wilted. Serve alongside tilapia.

    Time: PT5M

    Temperature: Medium heat

22. Garnish and Serve Tilapia Parmesan

    Remove fish from oven. Garnish with chopped fresh parsley and a squeeze of fresh lemon juice. Serve immediately.

    Time: PT3M

Nutrition Facts

Calories

450

Protein

35g

Carbohydrates

30g

Fat

15g

Fiber

6g