Simple plates for busy weeks

Ingredients

• 16 oz ground turkey
• ⅔ cup brown or basmati rice (about 10 oz cooked)
• 6.5 oz quartered, drained artichoke hearts (optional)
• 4.5 oz sliced mushrooms, or use fresh
• 14.5 oz green beans
• 3 garlic cloves
• 1 Tbsp olive oil
• Oregano, salt and pepper to taste
• Fresh lime, squeezed over before serving

Steps

1. Prepare and wash all vegetables.
2. Sauté the ground turkey until browned, then drain and set aside.
3. Prepare the rice as instructed on the package.
4. Add the olive oil, green beans, mushrooms and artichoke hearts to the skillet, adding the garlic for the last minute.
5. Stir the rice and turkey into the skillet, mixing everything together.
6. Season with soy sauce and other seasonings you like.

Ingredients

• 1 lb 98% fat-free ground chicken breast
• 10 oz mixed red, green and yellow bell peppers and onions
• 8 oz mushrooms, diced
• 3–4 cloves garlic, minced
• 1 Tbsp oil, for the pan
• Sauce: 3 Tbsp soy sauce and 2 Tbsp hoisin sauce
• Optional side: about 10 oz cooked basmati rice

Steps

1. If you’re serving rice, rinse the basmati until the water runs clear, then cook it according to the package directions.
2. Whisk the soy sauce and hoisin together in a small bowl.
3. Heat the oil in a large skillet or wok over medium-high heat. Add the ground chicken and cook, breaking it up, until no pink remains and it reaches 165°F (74°C) on an instant-read thermometer. Move it to a plate.
4. Add the peppers and onions to the same pan and stir-fry until they start to soften. Add the mushrooms and cook until browned. Then stir in the garlic and cook about 30 seconds, until fragrant.
5. Return the chicken to the pan, pour in the sauce, and toss until everything is coated and heated through.
6. Serve on its own or over the basmati rice.

Ingredients

• 1½ lb boneless chicken thighs or breasts, cut into large pieces
• 1 sweet potato, cubed
• 1 red bell pepper, chunked
• 1 zucchini and/or about 4 cups broccoli florets (about 12 oz, one medium head)
• 1 small red onion, wedges
• 3 Tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and black pepper
• Optional: lemon wedges, fresh herbs

Steps

1. Heat oven to 425°F. Line a sheet pan.
2. Toss veg with half the oil, salt, and pepper. Spread on pan.
3. Toss chicken with remaining oil, paprika, garlic powder, salt, and pepper. Nestle on the pan.
4. Roast 25–30 minutes, until the chicken reaches 165°F (74°C) on an instant-read thermometer and the edges are golden.
5. Squeeze lemon over the top if you like. Serve as-is or with a handful of greens.

Ingredients

• 1 cup plain Greek yogurt (whole-milk or 2%)
• ½ cup berries (fresh or thawed frozen)
• 1–2 Tbsp salted nuts or seeds (walnuts, almonds, pumpkin seeds)
• 1 tsp honey or maple (optional)
• Pinch of cinnamon
• Optional: 1 Tbsp nut butter, handful of granola you actually like

Steps

1. Spoon yogurt into a bowl.
2. Top with berries, salted nuts or seeds, cinnamon, and a drizzle of honey if you want it.
3. Add nut butter or granola if that’s what makes it feel like a real meal.
4. Eat slowly enough that it counts as lunch, not a race.

Ingredients

• 2 Tbsp olive oil, plus more to finish
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1½ cups dry brown or green lentils, rinsed
• 1 tsp cumin
• ½ tsp smoked paprika
• 6 cups broth, or 6 cups water plus 2 Tbsp bouillon paste such as Better Than Bouillon (use less for lower sodium)
• 1 can (14.5 oz) diced tomatoes (optional)
• Salt, pepper, lemon
• Optional: handful of spinach at the end; crusty bread or rice on the side

Steps

1. Warm oil in a pot. Soften onion, carrot, and celery 5–7 minutes.
2. Stir in garlic, cumin, and paprika for 30 seconds.
3. Add lentils, broth, and tomatoes if using. Bring to a simmer.
4. Cook 25–30 minutes until lentils are tender. Season with salt, pepper, and lemon.
5. Stir in spinach if using. Ladle into bowls and finish with a generous swirl of olive oil.

Ingredients

• 2 salmon fillets (about 5–6 oz each)
• 1 Tbsp olive oil or butter
• 2 garlic cloves, minced
• 4 packed cups greens (spinach, kale, or chard)
• Salt, pepper, lemon
• Optional: pinch of chili flakes; cooked rice, potatoes, or crusty bread

Steps

1. Pat salmon dry. Season with salt and pepper.
2. Heat oil in a skillet over medium. Cook salmon skin-side down (if it has skin) 4–5 minutes, then flip and cook 2–4 minutes more (for about 1-inch-thick fillets), until it reaches 145°F (63°C) and flakes easily.
3. Push salmon aside or remove briefly. Cook the minced garlic 30 seconds, then wilt the greens with a splash of water.
4. Return salmon, squeeze lemon over everything, add chili if you like.
5. Serve with whatever carb you have on hand. Last night’s leftover rice is perfect.