What’s for dinner?

7 super easy meals - 7 ingredients or less

 
 

Today, people are busier than ever, and that means we’re eating out more, consuming more processed foods, and preparing fewer healthy meals at home.   

These quick and easy recipes give you 7 delicious options for dinner this week. 

Like I teach my clients, with a little planning, you can still eat healthy and save money without taking hours to prepare your meals.  In fact, if you double each recipe, you’ll have leftovers for lunch or another dinner.  Yay for time effienciency!   

Be sure to check this face Facebook group regularly, where I share recipes and simple healthy living tips every day.  

I hope you love the recipes!  Please send me your feedback, with pictures! 

 This is Janice, inspiring change

 

RECIPES

1. Slow Cooker Pot Roast Makes 8 servings

Ingredients: 

  • 4         lb boneless beef* shoulder pot roast, trimmed of fat

  • 4         dashes salt & pepper

  • 2         tsp thyme, dried

  • 2         cloves garlic, minced

  • 64         baby carrots (about 21 oz)

  • 2         lbs yellow potatoes, peeled & cut 

Directions:

1. Place the pot roast in your slow cooker and sprinkle with salt, pepper, & thyme.

2. Add carrots and potatoes around the roast.

3. Cook on low for about 8 hours, or on high for about 5 hours. 

 *Choose local, humanely raised, grass-fed beef 

2. Cod Baked in Parchment Paper Makes 2 servings

Ingredients:

  • 2         6 oz cod fillets

  • 16         spears asparagus

  • 2         dashes salt & pepper

  • 1         lemon, sliced

  • 2         servings cooked brown rice or quinoa

  • 4         tbsp pesto

 Directions:

 1. Preheat oven to 400F.

2. Place two pieces of parchment paper on a baking sheet.

3. In the middle of each paper divide the asparagus. Place a fillet on top of the asparagus. Sprinkle with salt & pepper.

4. Divide the slices of lemon to cover each fillet. Fold the parchment paper so it closes up around each fillet and makes a sealed package. You can use a small bit of wet twine if you need to.

4. Bake for about 20 minutes. Open carefully as steam will escape. Cod is done when it flakes easily with a fork. 

5. Discard lemon and serve cod and asparagus on rice or quinoa and add a tablespoon of pesto onto each. 

3. Baked Drumsticks Makes 4 servings

Ingredients:

  • 4         chicken* drumsticks (about 1 lb)

  • 4         medium red peppers, sliced

  • 1         sweet onion, sliced

  • 2         tbsp olive oil, Extra Virgin

  • 4         tsp paprika (gluten-free)

  • 8         dashes salt & pepper

 Directions:

1. Preheat oven to 400F.

2. Place drumsticks in a baking dish (that has a lid). Top with peppers and onions.

3. Drizzle with olive oil, and sprinkle with paprika, salt, and pepper.

4. Place the lid on and bake for about 30 minutes.

5. Remove the lid and bake another 20-30 minutes, or until internal chicken temperature reaches 170F. 

*Choose local, humanely raised, grass-fed poultry  

4. Spinach Fried Tofu Makes 2 servings

Ingredients:

  • 2         tbsp olive oil, extra virgin

  • 1         small onion, peeled & chopped

  • 2         tsp curry powder (gluten-free)

  • 12         oz firm tofu, crumbled

  • 10         oz spinach, raw

  • 2         tbsp lemon juice

  • 2         dashes salt & pepper

Directions:

1. Heat olive oil in a large pan on medium heat.

2. Add onion and stir frequently until translucent (about 5-10 minutes).

3. Add curry powder and mix with onions for about 30 seconds.

4. Add crumbled tofu and stir. Cover for a few minutes until heated through.

5. Add spinach and stir until soft.

6. Drizzle with lemon juice, and top with salt & pepper to taste. 

 Serve with quinoa, brown rice, or favourite gluten-free bread. 

 5. Turkey Chili Makes 4 servings

  • Ingredients:

  • 2         tbsp olive oil, Extra Virgin

  • 1         medium onion, peeled & chopped

  • 1         lb ground turkey*

  • 2         tbsp taco seasoning (MSG and gluten-free)

  • 2         dashes salt & pepper

  • 1         can of tomatoes

  • 1         can of black beans, drained

 Directions:

1. Heat olive oil in a large sauce pan on medium heat.

2. Add onion and turkey and cook, stirring frequently, until meat is done and browned.

3. Add taco seasoning, salt, & pepper. Stir and heat for about 30 seconds.

4. Add tomatoes and black beans. Stir. 

5. Cook for about 10-15 minutes stirring frequently until heated through. 

 *Choose local, humanely raised, grass-fed poultry

 6. Pesto Zoodles and Meatballs Makes 4 servings

Ingredients: 

  • 1         lb lean ground beef*, chicken* or turkey*

  • 2         tsp onion powder

  • 3         tbsp almond flour

  • 2         dashes salt & pepper

  • 4         zucchini, medium, spiralized (or use store-bought)

  • ½         cup pesto

Directions:

 1. Preheat oven to 400F and cover a baking tray with parchment paper.

2. Add meat, onion powder, almond meal, salt & pepper in a bowl and combine.

3. Roll into about 1.5” meatballs and place them on a baking tray.

4. Bake for 15 minutes.

5. Remove meatballs from the oven and top with spiralized zucchini. Return to the over for another 3-5 minutes until heated through6. Remove from the oven and serve with a ⅛ cup pesto on top. 

*Choose local, humanely raised, grass-fed beef or poultry

 7. Chickpea Curry Makes 4 servings

Ingredients:

  • 2         tbsp olive oil, Extra Virgin

  • 2         medium onions, peeled & chopped

  • 2         tsp curry powder (MSG and gluten-free)

  • 2         dashes salt & pepper

  • 2         cans of chickpeas, drained and rinsed

  • 2         cans diced tomatoes

  • 4         servings of steamed brown rice or quinoa 

Directions:

1. Heat olive oil in a large pan on medium heat.

2. Add onion and stir frequently until translucent (about 5-10 minutes).

3. Add curry powder, salt, and pepper. Mix with onions for about 30 seconds.

4. Add tomatoes and chickpeas. Stir. Cover for 5-10 minutes until heated through.

5. Serve on steamed rice or quinoa.