30 MINUTE MEAL RECIPE – HEALTHY TASTY SIMPLE AND EASY – BREAKFAST TO DINNER

30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER - HEALTHY TASTY SIMPLE AND EASY

The Lazy Egg & Cheese Bread Bowl

30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER - HEALTHY TASTY SIMPLE AND EASY-1

The Lazy Egg & Cheese Bread Bowl

Prep Time: 5 minutes
Cook Time: 20-30 minutes
Total Time: 25-35 minutes

Ingredients:

1 crusty bread roll
1 egg
Large handful chopped fillers (broccoli, tomato, mushroom, etc)
1 tablespoon of cream
1 small handful of shredded Gruyere
Sprinkle of thyme
Salt
Pepper

Servings: 1

Directions:

  1. Pre-heat oven to 390°F.
  2. Cut off the top of the roll and scoop out excess bread.
  3. Chop up your fillings into small pieces.
  4. Put cheese and toppings into your newly crafted bread bowl.
  5. Crack your egg into the bread bowl. Try not to break the yolk.
  6. Pour the cream over the egg.
  7. Sprinkle the thyme into the bowl.
  8. Fill cheese and extra fillings to the top.
  9. Cover your bowl with the top of the bread and wrap it in tin foil.
  10. Bake in oven for 20-30 minutes depending on how you like your egg: 20 minutes if you want a runny yolk, 25 minutes if you prefer a soft yolk or 30 minutes if you want a fully cooked egg.
  11. Once you’ve removed your bowl from the foil, sprinkle the inside with salt and pepper.
  12. Dig in!

The Desayunito

30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER - HEALTHY TASTY SIMPLE AND EASY-2

Mini Bagel Breakfast Sliders

Ingredients: 
Mini bagel
Eggs
Shredded Mexican cheese
Avocado slices
Black bean spread
Salsa
Corn salsa

Directions:
1. In a small pan over the stove, scramble eggs with shredded cheese.
2. Spread salsa and bean dip on each bagel half. Top one half with corn relish.
3. Pile on eggs, avocado slices and top with other bagel half.

Weeknight Chicken Chop Suey

30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER - HEALTHY TASTY SIMPLE AND EASY-3

Chicken Chop Suey

  • Total Time

    Prep/Total Time: 30 min.

  • Makes
    6 servings

    Ingredients

    • 4 teaspoons olive oil
    • 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
    • one/2 teaspoon dried tarragon
    • 1/2 teaspoon dried basil
    • 1/two teaspoon dried marjoram
    • one1/2 teaspoon grated lemon zest
    • 1-1/2 cups chopped carrots
    • 1one cup unsweetened pineapple tidbits, drained (reserve juice)
    • 1 can (8 ounces) sliced water chestnuts, drained
    • one1 tart medium apple, chopped
    • 1/2 cup chopped onion
    • 1 cup cold water, divided
    • 3 tablespoons unsweetened pineapple juice
    • 3 tablespoons reduced-sodium teriyaki sauce
    • 2 tablespoons cornstarch
    • 3 cups hot cooked brown rice

    Directions

    • In a large cast-iron or other heavy skillet, heat oil over medium heat. Add chicken, herbs and lemon zest; saute until lightly browned.

Add next five ingredients. Stir in 3/4 cup water, pineapple juice and teriyaki sauce; bring to a boil.

Reduce heat; simmer, covered, until chicken juices run clear and carrots are tender, 10-15 minutes.

    • Combine cornstarch and remaining water. Gradually stir into chicken mixture. Bring to a boil; cook and stir until thickened, about 2 minutes.

Serve with rice. 30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

  • Test Kitchen tips
  • While chop suey is a well-known dish, we’re not entirely sure where it came from. Stories abound. Did a visiting chef from China bring us this dish?

Was it created to serve miners during the California gold rush? Whatever the origin, it’s really a delicious and quick weeknight meal.

  • This dish is a great way to eat more veggies! Toss in whatever you have on hand, like green pepper, bok choy, broccoli or kale.
  • Drizzle on some Sriracha for a spicy kick.
Nutrition Facts

1 cup chop suey with 1/2 cup rice: 330 calories, 6g fat (1g saturated fat), 42mg cholesterol, 227mg sodium, 50g carbohydrate (14g sugars, 5g fiber), 20g protein.

Diabetic Exchanges: 3 vegetable, 3 lean meat, 1 fruit, 1 fat. 30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

Simple Grilled Steak Fajitas

30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER - HEALTHY TASTY SIMPLE AND EASY-4

Grilled Steak Fajitas

  • Total Time
    Prep/Total Time: 30 min.
  • Makes
    4 servings

    Ingredients

    • 1 beef top sirloin steak (3/4 inch thick and 1 pound) 30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY
    • 2 tablespoons fajita seasoning mix
    • 1 large sweet onion, cut crosswise into 1/2-inch slices
    • 1one medium sweet red pepper, halved
    • 1 medium green pepper, halved
    • one1 tablespoon olive oil
    • 4 whole wheat tortillas (8 inches), warmed
    • Sliced avocado, optional
    • Minced fresh cilantro, optional
    • Lime wedges, optional

    Directions

    • Rub steak with seasoning mix. Brush onion and peppers with oil.
    • Grill steak and vegetables, covered, on a greased rack over medium direct heat 4-6 minutes on each side, until meat reaches desired doneness

(for medium-rare, a thermometer should read 135°; medium, 140°; and medium-well, 145°) and vegetables are tender. Remove from grill.

Let steak stand, covered, 5 minutes before slicing.

    • Cut vegetables and steak into strips; serve in tortillas. If desired, top with avocado and cilantro and serve with lime wedges.
    Nutrition Facts

    1 serving: 363 calories, 13g fat (4g saturated fat), 54mg cholesterol, 686mg sodium, 34g carbohydrate (6g sugars, 5g fiber), 27g protein.

    Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EAT

    Lemon-Dijon Pork Sheet-Pan Supper

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER - HEALTHY TASTY SIMPLE AND EASY-5

    Lemon-Dijon Pork Sheet-Pan Supper

      • Total Time
        Prep/Total Time: 30 min.
      • Makes
        4 servings

        Ingredients

        • 4 teaspoons Dijon mustard
        • 2 teaspoons grated lemon zest
        • 1 garlic clove, minced
        • 1/2 teaspoon salt
        • 2 tablespoons canola oil
        • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
        • 1 pound fresh Brussels sprouts (about 4 cups), quartered
        • 4 boneless pork loin chops (6 ounces each)
        • Coarsely ground pepper, optional

        Directions

        • Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork.

    Add vegetables to remaining mixture; toss to coat.

        • Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
        • Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes.

    If desired, sprinkle with pepper. Let stand 5 minutes before serving.

      • Test Kitchen Tips

      • Cutting the Brussels sprouts and sweet potatoes fairly small means they’ll be perfectly tender by the time the pork is cooked.
      • Switch to spicy brown mustard for a little more zing.
      • We love silicone basting brushes because they can go right into the dishwasher!
      • Health Tip: The bright colors in this dish ensure you’re getting a variety of nutrients.
    Sweet potatoes are an excellent source of vitamin A, and Brussels sprouts are loaded with vitamin K.
    Nutrition Facts

    1 pork chop with 1-1/4 cups vegetables: 516 calories, 17g fat (4g saturated fat), 82mg cholesterol, 505mg sodium, 51g carbohydrate (19g sugars, 9g fiber),

    39g protein. Diabetic exchanges: 5 lean meat, 3 starch, 1-1/2 fat, 1 vegetable.

    Herbed Balsamic Chicken

    Herbed Balsamic Chicken

    Herbed Balsamic Chicken

    Total Time
    Prep/Total Time: 30 min.
    Makes
    6 servings

    Ingredients

    • 1/2 cup balsamic vinegar
    • 3 tablespoons extra virgin olive oil
    • 1 tablespoon minced fresh basil
    • 1 tablespoon minced fresh chives
    • 2 teaspoons grated lemon peel
    • 1 garlic clove, minced
    • 3/4 teaspoon salt
    • 1/4 teaspoon pepper
    • 6 boneless skinless chicken thighs (1-1/2 pounds)

    Directions

    • Whisk together all ingredients except chicken. In a bowl, toss chicken with 1/3 cup vinegar mixture; let stand 10 minutes.
    • Grill chicken, covered, over medium heat or broil 4 in. from heat until a thermometer reads 170°, 6-8 minutes per side.

    Drizzle with remaining vinegar mixture before serving.

    Nutrition Facts

    1 chicken thigh with 2 teaspoons sauce: 245 calories, 15g fat (3g saturated fat), 76mg cholesterol, 358mg sodium, 6g carbohydrate (5g sugars, 0 fiber),

    21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat

    Feta-Dill Chicken Burgers

    Feta-Dill Chicken Burgers

    Feta-Dill Chicken Burgers

    Total Time
    Prep/Total Time: 25 min.
    Makes
    4 serving

    Ingredients

    • 1 large egg, lightly beaten
    • 1 large shallot, minced
    • 2 tablespoons crushed Ritz crackers
    • 2 tablespoons minced fresh dill
    • 3 garlic cloves, minced
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper
    • 1 pound ground chicken
    • 1/2 cup finely crumbled feta cheese
    • 2 tablespoons canola oil
    • 4 hamburger buns, split
    • Refrigerated tzatziki sauce and sliced tomato, optional

    Directions

    • Combine first seven ingredients. Add chicken; mix lightly but thoroughly. Gently stir in cheese.
    • Shape into four 1/2-in. thick patties (mixture will be soft). Brush patties with oil. Grill, covered,

    over medium heat until a thermometer reads 165°, 5-6 minutes per side. Serve on buns. If desired, top with tzatziki sauce and tomato.

    Nutrition Facts

    1 burger: 414 calories, 22g fat (5g saturated fat), 129mg cholesterol, 608mg sodium, 27g carbohydrate (4g sugars, 2g fiber), 27g protein.

    Chicken Thighs with Shallots & Spinach

    Chicken Thighs with Shallots & Spinach

    Chicken Thighs with Shallots & Spinach

     

    Total Time
    Prep/Total Time: 30 min.
    Makes
    6 servings

    Ingredients

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

    • 6 boneless skinless chicken thighs (about 1-1/2 pounds)
    • 1/2 teaspoon seasoned salt
    • 1/2 teaspoon pepper
    • 1-1/2 teaspoons olive oil
    • 4 shallots, thinly sliced
    • 1/3 cup white wine or reduced-sodium chicken broth
    • 1 package (10 ounces) fresh spinach, trimmed
    • 1/4 teaspoon salt
    • 1/4 cup fat-free sour cream

    Directions

    • Sprinkle chicken with seasoned salt and pepper. In a large nonstick skillet coated with cooking spray, heat oil over medium heat.

    Add chicken; cook 6 minutes on each side or until a thermometer reads 170°. Remove from pan; keep warm.

    • In same pan, cook and stir shallots until tender. Add wine; bring to a boil. Cook until wine is reduced by half.

    Add spinach and salt; cook and stir just until spinach is wilted. Stir in sour cream; serve with chicken.

    Freeze option: Before adding sour cream, cool chicken and spinach mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight.

    Heat through slowly in a covered skillet until a thermometer inserted in chicken reads 165°, stirring occasionally. Stir in sour cream.

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

    Nutrition Facts

    1 chicken thigh with 1/4 cup spinach mixture: 225 calories, 10g fat (2g saturated fat), 77mg cholesterol, 338mg sodium, 8g carbohydrate (2g sugars, 1g fiber),

    24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.

    Pork Chops with Honey-Garlic Sauce

    Pork Chops with Honey-Garlic Sauce

    Pork Chops with Honey-Garlic Sauce

    Total Time
    Prep/Total Time: 25 min.
    Makes
    4 servings
    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

    Ingredients

    • 4 bone-in pork loin chops (6 ounces each) 30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY
    • 1/4 cup lemon juice
    • 1/4 cup honey
    • 2 tablespoons reduced-sodium soy sauce
    • 1 garlic clove, minced

    Directions

    • In a large nonstick skillet coated with cooking spray, cook pork chops over medium heat until a thermometer reads 145°, 5-6 minutes on each side.

    Remove; let stand 5 minutes. Combine remaining ingredients; add to pan. Cook over medium heat 3-4 minutes, stirring occasionally. Serve with chops.

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

    Nutrition Facts

    1 pork chop with 2 tablespoons sauce: 249 calories, 7g fat (3g saturated fat), 74mg cholesterol, 342mg sodium, 19g carbohydrate (18g sugars, 0 fiber),

    27g protein. Diabetic Exchanges: 4 lean meat, 1 starch.

    Pizza in a Bowl

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER - HEALTHY TASTY SIMPLE AND EASY-10

    Pizza in a Bowl

    Total Time
    Prep/Total Time: 25 min.
    Makes
    6 servings

    Ingredients

    • 8 ounces uncooked rigatoni (about 3 cups) 30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY
    • 3/4 pound ground beef
    • 1/2 cup chopped onion
    • 1 can (15 ounces) pizza sauce
    • 2/3 cup condensed cream of mushroom soup, undiluted
    • 2 cups shredded part-skim mozzarella cheese
    • 1 package (3-1/2 ounces) sliced pepperoni
    • Chopped fresh basil or arugula, optional

    Directions

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

    • Cook rigatoni according to package directions; drain. Meanwhile, in a large skillet, cook beef and

    onion over medium heat 6-8 minutes or until beef is no longer pink, breaking up beef into crumbles; drain.

    Add pizza sauce, soup and cheese; cook and stir over low heat until cheese is melted.

    • Add rigatoni and pepperoni to beef mixture. Heat through, stirring to combine. If desired, top with basil before serving.
    Nutrition Facts

    1 cup: 495 calories, 25g fat (9g saturated fat), 74mg cholesterol, 1056mg sodium, 37g carbohydrate (6g sugars, 3g fiber), 30g protein.

    30 MINUTE MEAL RECIPE -BREAKFAST TO DINNER – HEALTHY TASTY SIMPLE AND EASY

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