Chicken Sausage Over Pasta

Chicken Sausage Bow Tie Recipe

Chicken Sausage Pasta

Meal Prep Made
This recipe has been a staple in our home for many years. The chicken sausage and cannellini beans provide a good amount of protein. Add in the spinach and asparagus and you have a good amount of greens to off set the little bow tie pasta noodles in the dish.
Prep Time 5 minutes
Cook Time 25 minutes
Course Dinner
Cuisine Italian
Servings 6
Calories 443 kcal
Avg Cost Per Serving $1.98
Avg Recipe Cost $11.09

Equipment

Ingredients
  

  • 2 Tbsp Olive Oil
  • 10 Oz Pasta Bow ties work well
  • 12 Oz Chicken Sausage Feta and spinach or sun dried tomato
  • 16 Oz Spinach Leaves Baby spinach leaves preferred
  • 8 Oz Asparagus Fresh and chopped into bite sized chunks
  • 1 Onion
  • 2 Tbsp Garlic
  • 10 Oz Canned White Beans Cannellini
  • 12 Oz Chicken Stock We make our own
  • 3 Tsp Balsamic Vinegar

Instructions
 

  • Boil a pot of water and add the pasta
  • Chop the onion and garlic
  • Wash the asparagus
  • Trim the woody ends from the asparagus
  • Slice the sausage into desired bite-sized circles
  • Add the oil to the skillet and turn heat to medium low
  • Cook the onion and garlic in a large frying pan until translucent and then push them to the edges of the pan or remove and set aside.
  • Turn the heat to medium and add the sausage slices until starting to brown
  • Add the asparagus pieces stirring often for 1 minute
  • Add the beans along with the liquid from the can
  • Add the chicken stock
  • Check on pasta (should be al dente-do not overcook) Drain and set aside do not rinse
  • Add the spinach to the skillet and only cook till wilted. Stir it around and fold it to ensure you do not over cook
  • Remove from heat and plate the meal with the pasta on the bottom of each bowl, them the chicken sausage mixture
  • Add 1/2 teaspoon of vinegar to each dish
  • Top with a little grated cheese salt and black pepper if desired ( Not included in nutrient info)

Video

Nutrition

Calories: 443kcalCarbohydrates: 57gProtein: 23gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 42mgSodium: 729mgPotassium: 918mgFiber: 7gSugar: 5gVitamin A: 7577IUVitamin C: 26mgCalcium: 140mgIron: 6mg
Keyword budget, chicken, easy, family, protein
Tried this recipe?Let us know how it was!
Plated stuffed Pork loin

Rolled Stuffed Pork Loin Recipe

Rolled Stuffed Pork Loin

Meal Prep Made
We slice open this roast and fill it with proscuitto ham, spinach, apples, and onion and a tiny bit of cheese. We top the roast with fresh sage and ground sage for fall flavor and a nice brown coloring.
Prep Time 30 minutes
Cook Time 30 minutes
Resting Time 10 minutes
Course Dinner
Cuisine American
Servings 8
Calories 319 kcal
Avg Cost Per Serving $2.50
Avg Recipe Cost $20.00

Equipment

  • Baking Pan or Cassoulete

Ingredients
  

  • 3.5 Lb Pork Roast
  • 1 Apple Peeled, Cored, Sliced Thin
  • 3 Oz Ham We use Prosciutto sliced paper thin
  • 1 Onion Rough cut
  • 1 Tbsp Garlic Minced
  • 2 Cups Spinach Leaves
  • 2 Tsp Grated Cheese
  • 1/4 Cup Fresh Sage Leaves Chopped
  • 1 Tsp Ground Sage
  • 1 Tsp Olive Oil

Instructions
 

  • Starting with a whole roast
  • Holding your hand very flat slice the roast to half its thickness without cutting all the way through. Slice it like you are making a book.
  • Then slice it again on both sides to open it up further (this is a little tricky because you do not want to cut open the seam of your book)
  • Wash your hands well
  • Pre heat the oven to 425 degrees F
  • Wash and Peel and core the apple
  • Using a separate clean cutting board and knife cut the apple into small slices
  • Rough cut the onion
  • Mince the garlic
  • Set the apple onion and garlic aside
  • Layer the Prosciutto on the pork
  • Add the apple mixture ton top of the prosciutto to the middle 3rd way in of the pork so you will be able to roll it. Stay away from the ends as much as possible.
  • Cut 3 to 4 pieces of butcher twine and have them ready to tie the roast as you roll it
  • Place your rolled roast in a braising dish or baking pan
  • Place in the middle rack of the oven and cook for 25 minutes, take the temperature of the meat it must be cooked to at least 145 before removing it to rest. I like to temp the interior of the roast as well to make sure they are also at temp.
  • Rest the stuffed roast 10 minutes before slicing into it to maintain the juices
  • Serve with wild rice and carrots or a spinach stuffed tomato

Video

Nutrition

Calories: 319kcalCarbohydrates: 5gProtein: 48gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 133mgSodium: 249mgPotassium: 866mgFiber: 1gSugar: 3gVitamin A: 727IUVitamin C: 4mgCalcium: 41mgIron: 2mg
Keyword Dinner, Dinner Party, Entertaining, Fall Meal, Meal Prep Party Item, Pork
Tried this recipe?Let us know how it was!
Plated Cilantro Chic

Cilantro Lime Skinless Chicken Thighs Recipe

Cilantro Lime Skinless Chicken Thighs

Meal Prep Made
These chicken thighs scream with flavor and are low in calorie as well as cost. They are marinated in lime and cilantro with garlic and fried up in a skillet until they brown. Then a splash of chicken stock deglazes that pan and oh my my are you in for a treat!
Prep Time 5 minutes
Cook Time 20 minutes
Marinate 30 minutes
Course Dinner
Cuisine Mexican
Servings 4
Calories 200 kcal
Avg Cost Per Serving .81
Avg Recipe Cost 3.25

Equipment

  • Skillet, Lemon Squeezer

Ingredients
  

  • 1 Tablespoon Olive Oil
  • 1.5 Pounds Boneless Skinless Chicken Thigh
  • 1/3 Cup Lime Juice Fresh Squeezed
  • 1/3 Cup Cilantro Rough Chopped
  • 1/4 Teaspoon Lime Juice For Finishing
  • 1 Teaspoon Garlic Salt
  • 1 Tbsp Lime Zest

Instructions
 

  • Wash the Limes
  • Zest one of the limes
  • Add the zest to the chicken
  • Squeeze the limes for the 1/3 cup of Juice
  • Add the juice
  • Chop the cilantro
  • Add the cilantro
  • Add the garlic salt
  • Add a 1.4 teaspoon each of salt and pepper
  • This is how it should look, now mix and marinate for 30 minutes
  • Heat oil in the skillet
  • Add the chicken and cook on one side until browned
  • Once the chicken had reached 165 degrees F and the liquid is gone in the pan add the chicken stock,
  • Cook for 3- 4 minutes and serve

Video

Nutrition

Calories: 200kcalCarbohydrates: 2gProtein: 33gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 162mgSodium: 734mgPotassium: 448mgFiber: 1gSugar: 1gVitamin A: 141IUVitamin C: 7mgCalcium: 19mgIron: 1mg
Keyword budget, chicken, Low Calorie
Tried this recipe?Let us know how it was!

Zucchini Bread

Zucchini Bread

Meal Prep Made
What a great way to get some greens in on your first meal of the day! This bread is so flavorful!
Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Total Time 1 hour 30 minutes
Course Breakfast, Dessert
Cuisine American
Servings 9
Calories 294 kcal
Avg Cost Per Serving .48
Avg Recipe Cost $4.37

Equipment

Ingredients
  

  • 1.5 Cups Zucchini 1 large or 2 small zucchini
  • 1/4 Cup Sugar
  • 3/4 Cup Brown Sugar
  • 1/2 Cup Vegetable Oil
  • 2 Eggs
  • 1 Tsp Vanilla Extract
  • 1.5 Cups Flour
  • 1/2 Tsp Baking Soda
  • 1/2 Tsp Baking Powder
  • 2 Tsp Ground Cinnamon
  • 1/2 Tsp Salt

Instructions
 

  • Preheat Oven to 350F
  • Spray a 8X4 loaf pan with cooking spray or grease all over with butter
  • Wash your zucchini
  • Grate your zucchini leaving the skins on
  • In a large bowl combine 1/4 cup sugar
  • Add the 3/4 brown sugar
  • Add the 2 tsp of cinnamon
  • Add the 1/2 tsp baking soda, 1/2 tsp baking powder, and the 1/2 tsp of salt
  • Add the cup and a half of flour
  • Whisk together making sure you do not have any large lumps of sugar
  • Add the eggs
  • Add the oil
  • Add the vanilla
  • Stir well until you see no more dry ingredients
  • Add the zucchini and Fold into the mix
  • Pour the batter into the loaf pan
  • Bake for 90-95 minutes until done
  • at 90 minutes Insert a tooth pick into the middle of the bread, it should come out clean. If not, return to the oven and cook for 5 more minutes and repeat the toothpick test. If you are using a 9X5 Loaf Pan check it at 55 mins
  • Cool in the pan for at least 15-20 minutes before flipping on to a cooling rack

Video

Notes

You can add nuts or chocolate chips as a variation 
To reheat we like to place in a pan or toaster oven with a pad of butter 

Nutrition

Calories: 294kcalCarbohydrates: 41gProtein: 4gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 7gMonounsaturated Fat: 3gTrans Fat: 0.1gCholesterol: 36mgSodium: 235mgPotassium: 117mgFiber: 1gSugar: 24gVitamin A: 95IUVitamin C: 4mgCalcium: 45mgIron: 1mg
Keyword breakfast, dessert, family, Sweet
Tried this recipe?Let us know how it was!
Bake peppers for 25 Mins

White Chicken Chili Stuffed Bell Peppers Recipe

White Chicken Chili Bell Stuffed Peppers

Meal Prep Made
What a great way to repurpose leftover or frozen leftover white chicken or turkey chili. These stuffed peppers are so delicious they will become a staple on your meal prep menu.
Prep Time 5 minutes
Cook Time 25 minutes
Par Cook 3 minutes
Total Time 33 minutes
Course Dinner
Cuisine Mexican
Servings 3
Calories 290 kcal
Avg Cost Per Serving $1.34
Avg Recipe Cost $4.34

Equipment

  • Roasting pan
  • microwave

Ingredients
  

  • 2 Servings Chicken Chili
  • 1/2 Cup Cheddar Cheese
  • 1 Can Black Beans
  • 3 Bell Pepper

Instructions
 

  • Remove the previously made chili from the freezer 24 hour before making these keep in the refrigerator to defrost until ready to use.
  • Preheat the oven to 350 degrees F
  • Wash the bell peppers
  • Cut the bell peppers in half
  • Remove the membrane and seeds
  • Par cook the peppers in the microwave 3 minutes on high
  • Place thawed chili in a bowl and gently fold in the black beans
  • Stuff the peppers with the mixture
  • Top with the cheddar cheese
  • Bake for 25 minutes until temp reaches 165 F

Video

Nutrition

Calories: 290kcalCarbohydrates: 27gProtein: 13gFat: 7gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 20mgSodium: 123mgPotassium: 565mgFiber: 10gSugar: 5gVitamin A: 3920IUVitamin C: 152mgCalcium: 167mgIron: 2mg
Keyword chicken, Repurpose Leftovers
Tried this recipe?Let us know how it was!
Untitled design

Beef Chili Stuffed Bell Peppers Recipe

Beef Chili Stuffed Peppers - Meal Prep Hack

Meal Prep Made
Transform boring leftover beef chili right into this amazing stuffed peppers dish. You can even pull the chili out of the freezer, let it defrost in the refrigerator for a day and fill these little green lovelies to the brim with chili goodness.
Prep Time 5 minutes
Cook Time 38 minutes
Total Time 43 minutes
Course Dinner
Cuisine Mexican
Servings 3
Calories 270 kcal
Avg Cost Per Serving .88
Avg Recipe Cost $5.28

Equipment

Ingredients
  

  • 3 Cups Beef Chili Prepared
  • 3 Bell Pepper
  • 1 Cup Shredded Cheddar Cheese

Instructions
 

  • Preheat oven to 350 F
  • Wash the bell peppers
  • Cut the peppers in half the long way
  • Remove seeds and pith
  • In a microwave safe dish par cook the raw unfilled pepper halves in the microwave for 3 minutes.
  • Place them into a baking dish with a slotted spoon, they will be hot.
  • Fill each half with a few spoon fulls of the chili and go back and top of each one evenly
  • Add the cheese on top of each one
  • Cook approximately 35 mins until internal temperature reaches 165

Video

Notes

Can use red or white chili 
Spice up even more if you like with hot sauce! 

Nutrition

Calories: 270kcalCarbohydrates: 8gProtein: 11gFat: 13gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 40mgSodium: 239mgPotassium: 288mgFiber: 3gSugar: 5gVitamin A: 4103IUVitamin C: 152mgCalcium: 280mgIron: 1mg
Keyword budget, Dinner, easy, Fall Meal, family
Tried this recipe?Let us know how it was!
garlic Broccoli chicken Finishing in Pan

Garlic Broccoli Chicken Recipe

Garlic Broccoli Chicken

Meal Prep Made
This dish is fantastic and full of garlic. We used mozzarella cheese to ensure the other flavors came through. Not only flavorful but healthy too. The greens take first place in this the dish and the chicken becomes the accent
Prep Time 10 minutes
Cook Time 15 minutes
Course Dinner
Cuisine American
Servings 4
Calories 379 kcal
Avg Cost Per Serving $2.43
Avg Recipe Cost $9.75

Equipment

Ingredients
  

  • 2 Boneless Skinless Chicken Breast
  • 4 Cups Broccoli Florets
  • 2 Cups Spinach Leaves
  • 1 Cup Cherry Tomatoes
  • 6 - 8 Cloves Garlic
  • 2 Tsp Red Pepper Flake Optional
  • 2 Tsp Italian Seasoning
  • 3/4 Cup Mozzarella Cheese
  • 4 Oz Cream Cheese
  • 2 Tbsp Olive Oil
  • 1 Cup Asparagus
  • 1 Cup Chicken Stock

Instructions
 

  • Trim the fat off the boneless chicken breasts and cut into bite sized cubes approximately 1 inch in size
  • Heat oil in a frying pan
  • Add in the chicken
  • Season with the Italian seasoning and the red pepper flake
  • Cook until you no longer see any pink left in the chicken
  • Add the garlic into the pan, stirring it until you smell its aroma (approximately 1 minute or so)
  • Add the broccoli to begin its softening and let the chicken brown a slight bit (approximately 5 minutes)
  • Add the Chicken Stock
  • Add the spinach, asparagus, and the tomatoes
  • Once you have room in the pan add in the cream cheese and the mozzarella cheese.
  • Cook for 5 more minutes until it is creamy

Video

Nutrition

Calories: 379kcalCarbohydrates: 18gProtein: 25gFat: 24gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.01gCholesterol: 83mgSodium: 437mgPotassium: 920mgFiber: 5gSugar: 6gVitamin A: 3265IUVitamin C: 100mgCalcium: 246mgIron: 3mg
Keyword budget, chicken, Dinner, Healthy, Keto
Tried this recipe?Let us know how it was!
Plated Hummus

Homemade Hummus Recipe

Homemade Hummus

Meal Prep Made
Rich chick pea flavor, with sesame tahini, garlic, lemon all combined in a fluffy dip. This can be served as a healthy appetizer. party food, side dish, or even in a pita sandwich.
Prep Time 10 minutes
Cook Time 20 minutes
Course Appetizer, Entertaining, Lunch, Party
Cuisine Mediterranean
Servings 6
Calories 259 kcal
Avg Cost Per Serving .66
Avg Recipe Cost 3.25

Ingredients
  

  • 15 Oz Chickpeas
  • 2 Cloves Garlic
  • 1/2 Tsp Baking Soda
  • 4 Tbsp Tahini
  • 1/4 Cup Lemon Juice
  • 1/2 Tsp Ground Cumin
  • 1/2 Tsp Sea salt
  • 1/4 Cup Olive Oil
  • 1/4 Cup Ice Water

Instructions
 

  • Place the canned chickpeas in a medium saucepan and add the baking soda. Cover the chickpeas with water, then bring the mixture to a boil over high heat. (watch them as they can boil over easily)
  • Boil for 20 minutes, until chick peas are soft and the shells are detaching
  • Drain and rinse in a mesh strainer (You want to rinse off the baking soda) Leave discarded shells in the strainer when possible. You will always have some shells in the recipe this can not be avoided.
  • In the food processor combine the tahini and lemon juice
  • Add in the water, garlic, salt, and cumin and pulse until the garlic is minced
  • Add in the chick peas and olive oil and mix. (Depending on the consistency, you may need to add in a tablespoon or more of ice water. Don't worry you have lots of flavor already.
  • Serve with some olives on top, a splash of olive oil, and a pinch of sea salt. Garnish is optional and not included in the calorie count.

Video

Notes

So simple to make and budget friendly. Next time you are asked to bring an appetizer make this healthy hummus!
You can add additional garlic for those who love it or add in some other favorite flavors. 

Nutrition

Calories: 259kcalCarbohydrates: 23gProtein: 8gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 295mgPotassium: 270mgFiber: 6gSugar: 4gVitamin A: 29IUVitamin C: 6mgCalcium: 53mgIron: 3mg
Keyword budget, family, Healthy, Mediteranean, Vegan, Vegetarian
Tried this recipe?Let us know how it was!
16

Mediterranean Beef and Lamb Meatballs Recipe

Lebanese Beef and Lamb Meatballs

Meal Prep Made
These meatballs are traditionally shaped more like little sausages. We are presenting our version of Kafta or Kofta to you as meatballs. The flavor of the ground lamb and ground beef combined with traditional Lebanese spices is perfect with a greek salad. or homemade Tzatziki sauce. You could even dip them in some homemade hummus or place inside your hummus pita sandwich.
Prep Time 5 minutes
Cook Time 30 minutes
Course Dinner, Lunch
Cuisine Mediterranean
Servings 4
Calories 312 kcal
Avg Cost Per Serving 1.63
Avg Recipe Cost 5.68

Ingredients
  

  • 1/2 Lb Ground Lamb
  • 1/2 LB Ground Beef
  • 2 Tbsp Parsley
  • 1/2 Tsp Salt
  • 1 Tbsp 7 Spice Lebanese Spice mixture of Cinnamon, Coriander, Allspice, Cloves, Nutmeg, Cumin, Black Pepper
  • 2 Tbsp Mint
  • 1 Egg Yolk
  • 1 Pinch Red Pepper Flakes

Instructions
 

  • Pre-heat the oven to 350 degrees F
  • Place the cooling rack directly on the baking sheet
  • Place the onion in the food processor
  • Add the mint
  • Add the parsley
  • Add the red pepper flake
  • Add the 7 spice
  • Add the salt
  • Pulse the food processor until the onion is chopped and everything is combined
  • Add the beef and lamb
  • Add the egg yolk
  • Pulse until everything is combined, do not over mix.
  • Remove the blade from the food processor and scoop one small handful at a time, roll the meat into balls by cupping the meat and moving both hand in opposite directions over the meat.
  • Place each ball approximately an inch apart to allow air to circulate around the entire surface.
  • Place in the oven and bake for approximately 25-30 minutes depending on the size of your balls and the fat content in the meat.
  • Remove from the oven and place on your serving tray or plates

Video

Notes

Serve with a greek salad and sliced pita.  

Nutrition

Calories: 312kcalCarbohydrates: 2gProtein: 21gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gTrans Fat: 2gCholesterol: 130mgSodium: 411mgPotassium: 234mgFiber: 1gSugar: 0.2gVitamin A: 1101IUVitamin C: 6mgCalcium: 40mgIron: 3mg
Tried this recipe?Let us know how it was!