TGIF am I right?! This week seemed so long, but that was probably because I wanted it to be Friday so I could share all of these yummy recipes with y’all. This week has been my favorite by far, but I think I’ve said that every week (oops!). For Meal Plan 3 we changed it up a bit and instead of focusing on one certain ingredient it’s more of a southwestern theme. A lot of these are great meals to have for lunch and dinner and can be made ahead of time to pack up for the rest of your week. Some of the recipes challenged my taste buds (like the split pea soup) but it was totally worth the risk! I love them all and hope you will to. Let me know your thoughts and if you added anything to enhance your own recipe!
SOUTHWEST SKILLET CHICKEN
- Three boneless skinless chicken breasts (about 1 pound total)
- 1 tablespoon + 2 teaspoons canola oil
- One 14.5 ounce can of fire roasted diced tomatoes (with green chilies for an extra kick)
- 1/2 cup low sodium chicken broth
- 1 cup frozen or fresh corn kernels
- One 15.5 ounce can black beans, rinsed and drained
- 1 medium white onion, diced
- 1 cup fresh cilantro
- 3 cloves minced garlic
- 1 1/2 teaspoon ground cumin
- Juice of 2 limes
- Heat 2 tablespoons of oil in a skillet over medium heat.
- Add the onions and cook about 5 minutes or until start to become translucent.
- Add the garlic and cook one to two minutes more (make sure not to burn the garlic!).
- Spoon the onion – garlic mixture into a bowl and reserve for later.
- Add the 2 teaspoons of oil to the same skillet.
- Season the chicken breasts with a sprinkle of salt and pepper.
- Brown the chicken in the heated skillet by cooking about 3 – 5 minutes per side.
- Add the diced tomatoes, onion mixture and chicken broth to the skillet, cover and let cook for 25 minutes.
- Add the corn, beans and cilantro and cook about five more minutes to heat through.
- Squeeze juice from one lime over the final mixture and stir to combine throughout the dish.
- Serve with a side salad and homemade toasted tortilla chips & salsa.
** save remainder of chicken for your chicken nachos later in the week!
GARDEN SPLIT PEA SOUP
Serving Size = 2 cups; Serves 2
- 1 tablespoon + 1 teaspoon olive oil
- 1/2 cup finely copped white onions
- 1 cup diced celery
- 1/2 cup split peas
- 3 cups low-sodium vegetable broth
- 1 cup sliced & quartered yellow squash
- 2 cups quartered baby bella mushrooms
- 1/2 teaspoon dried thyme*
- 1/2 teaspoon dried marjoram*
- 1/4 teaspoon salt
- fresh ground pepper, to taste
- 1/2 tablespoon dijon mustard
* Get your spices from the bulk bin to get just what you need and save on cost!
- Preheat the oven to 375 degrees Fahrenheit and line baking sheet with aluminum foil or parchment paper.
- In a medium soup pot, heat 1 tablespoon olive oil over medium heat. Add the onion and celery and cook about 10 – 15 minutes or until very tender.
- Add the split peas and 2 cups of broth. Bring to a boil, cover and reduce heat to low.
- Simmer until the split peas are tender and cooked, about 30 to 45 minutes.
- While the soup simmers, toss the sliced squash and quartered mushrooms with 2 teaspoons of olive oil in a medium mixing bowl. Then spread the vegetables out on a baking dish and bake in the oven for about 15 minutes, stirring the vegetables about halfway through to ensure even cooking.
- Add the thyme, marjoram, Dijon mustard and 1/4 teaspoon salt to the simmering soup and stir.
- Continue to cook on low for 5 – 10 minutes, stirring often.
- Once the squash and mushrooms are all cooked, add to the split pea soup, stirring to incorporate all ingredients.
- Add the third cup of vegetable broth to the pot and let simmer for about 5 to 10 minutes until soup is heated through.
- Divide the soup evenly into two separate bowls. Top each bowl with 2 teaspoons grated Parmesan cheese and enjoy.
PULLED CHICKEN NACHOS
- 1/2 cup shredded southwest chicken mix (from previous night’s recipe) – including the beans, tomatoes, corn, etc.
- 1 whole – wheat flatbread (like a flatout)
- 2 – 4 tablespoons crumbled feta
- Your favorite hot sauce or salsa
- 1/2 cup thinly sliced romaine lettuce
- Fresh cilantro, as desired
- Preheat an oven to 250 degrees Fahrenheit.
- Take one flatbread (like flat out) and cut into small squares or triangles (like the size of a chip).
- Place sliced flatbread on a baking sheet and bake in the oven about 10 minutes, turning over halfway through until pieces have turned golden brown and crispy.
- Reheat about 1/2 – 1 cup of the southwest chicken dish from previous night’s dinner (including the beans, corn, tomatoes, etc.).
- After heating, keeping the chicken mix in the same bowl, shred chicken with a fork.
- When “chips” have finished baking, remove from oven and lay out on a plate.
- Top the chips with the heated chicken mixture, then top with the salsa (if desired), feta cheese and shredded lettuce.
- Serve and enjoy!
HONEY LIME TURKEY AVOCADO WRAP
Serves 1; Makes 1 Wrap
For the Wrap:
Serving Size = 1 wrap
- 1 whole – wheat flatbread
- About 3 – 4 slices of deli turkey
- 1/4 cup quartered cherry tomatoes (about 5 cherry tomatoes)
- 1 cup packed fresh torn Romaine lettuce
- 3 tablespoons mashed avocado (about 1/2 of a small avocado)
- 2 tbsp. honey lime dressing
For the Dressing:
Serving Size = 2 tbsp.
Makes 10 – 14 tablespoons (about 5 – 7 wraps)
- 1/2 cup (about one 5.3-oz. container) nonfat plain Greek yogurt
- Juice of one lime (about 1 1/2 – 2 tablespoons juice)
- 2 tbsp. honey
- 1/4 tsp. cumin
- Combine all ingredients for dressing and store, covered, in the refrigerator.
- Lay flatbread flat and layer with slices of turkey.
- Spread mashed avocado over the turkey.
- Layer the spinach on top, followed by 1 tablespoon dressing, followed by tomatoes, followed by second tablespoon of dressing.
- Roll up the wrap and hold together with a toothpick. Or roll in parchment paper to keep for lunch.
*Leftover dressing can be used for more wraps, new sandwiches, OR to top your shredded chicken tacos!
HEARTS OF PALM HONEY BALSAMIC SALAD
Serves 1; Makes 1 Salad
- 3 cups romain lettuce
- 1/2 cup halved cherry tomatoes
- 1/2 cup diced hearts of palm (rinsed & drained before dicing)
- 1 teaspoon lime juice
- 1 1/2 tablespoons crumbled feta cheese
- 1/4 cup diced mango
- 1 1/2 tablespoons Honey Dijon Balsamic Dressing
- Mix the lime juice with the avocado to keep from turning brown.
- Add 2 cups of romaine lettuce to a medium said bowl.
- Top lettuce with cherry tomatoes, hearts of palm, avocado, mango and feta cheese.
- Drizzle with balsamic dressing & enjoy!
HONEY DIJON BALSAMIC DRESSING
Makes 6 tablespoons of dressing
Serving Size: 1 1/2 tablespoons
- 3 tablespoons extra virgin olive oil
- 1 tablespoon aged balsamic vinegar
- 1/2 teaspoon honey
- 1 teaspoon Dijon mustard
- Pour all ingredients into a small mixing bowl and whisk to combine.
- Store unused dressing in an airtight container up to 5 days.