30-Minute Healthy Meals: Volume 2

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JUST FRESH, HEALTHY REAL FOOD RECIPES YOU AND YOUR FAMILY WILL LOVE

HEALTHY 30-MINUTE RECIPES Volume 2 THEFOODCHOPPER.COM


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about me

Hi my name is Colete and my blog is the TheFoodChopper.com. I work from home as my regular day job, but in my spare time I love to cook and try new recipes. I’ve always loved to cook. As far back as I can remember, I was always in the kitchen with my mom when she was preparing meals and baking. When I became a little older my brothers would pay me to do the cooking for them when it was their turn to cook and they wanted to go swimming, bird watching or do something else. Growing up in a small country in those days, we did not have any of the modern kitchen conveniences, like food processors that proliferate today. We prepared all our meals from scratch and did all the kneading, mixing and chopping by hand. But that was a good thing because by preparing our own meals from scratch and doing our own baking, we did not consume unhealthy, preservative filled processed foods. Fast forward several years and I immigrate to the United States. I became a slacker and didn’t cook as much as I used to when I was back home. Instead falling into the trap of grabbing for what was quick, easy and convenient, which meant eating mostly processed and frozen meals. In the past few years I’ve been slowly eliminating these types of unhealthy foods from my diet as I’ve come to learn how harmful they are to your health. So it’s back to basics for me, but this time around I get to use all the fancy and modern kitchen tools that make cooking so much fun.

Important Disclosure: The short, direct, non-legal version is this: Some of the links in this report may be affiliate links which means that I earn money if you choose to buy from that vendor at some point in the near future.

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Table of contents

Hearty Beef Taco Salad One-Skillet Creamy Chicken Quinoa With Peas Sweet & Sour Pork Chops with Peppers & Pineapple Chicken Avocado Salad With Homemade Vinaigrette Thai Coconut Shrimp Soup Asian Cabbage Salad With Warm Spicy Peanut Dressing Bacon Jalapeño Cheese Ball Appetizer Chocolate Peanut Butter Mousse Parfaits

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Hearty Beef Taco Salad

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Prep time: 15 minutes Cook time: 15 minutes Serves: 4 Ingredients: 3-4 cloves garlic, minced 1 lbs. lean ground beef 2 t. ground cumin 1 t. smoked paprika ½ t. chili powder 1½ t. chipotle powder, divided ½ t. onion powder Sea salt and black pepper, to taste 4 large gluten-free corn tortillas, cut into thin strips 3 T. extra virgin olive oil, divided 1 c. black beans, drained and rinsed ½ head iceberg lettuce, finely chopped 1 large ripe avocado, chopped 2 c. cherry or grape tomatoes, quartered ½ small red onion, diced small 1 c. frozen sweet corn, warmed 2 T. fresh lime juice ¾ c. Mexican blend cheese, finely shredded

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Directions: 1. Preheat oven to 400°F and line a rimmed baking sheet with parchment paper or a Silpat® baking mat. Set aside. 2. Heat a large skillet over medium heat. Add the garlic and ground beef and season with ground cumin, smoked paprika, chili powder, one teaspoon chipotle powder, and onion powder. Season with salt and black pepper, to taste, and stir to combine. 3. Cook, stirring occasionally, until the meat is browned, approximately 8-10 minutes. Break up the beef with a spatula into small chunks while it cooks. 4. While the beef is browning, arrange the tortilla strips on the prepared baking sheet and brush lightly with one tablespoon olive oil. Place in the oven until slightly crispy, approximately 6-8 minutes. 5. Stir the black beans into the skillet with the beef until thoroughly coated with the seasonings. Remove from heat and carefully drain excess fat from skillet and set aside. 6. Combine the lettuce, avocado, tomatoes, red onion, and corn in a large salad bowl. Sprinkle with remaining olive oil, chipotle powder, and fresh lime juice. Generously season with salt and black pepper, to taste, and toss to combine. 7. To serve, transfer salad to a decorative serving platter and top with the seasoned beef and black beans, Mexican cheese, and crispy tortilla strips, if desired. Enjoy!

Want more delicious, healthy, quick and easy recipe ideas you're going to want to make? Here you go.


One-Skillet Creamy Chicken Quinoa With Peas

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Prep time: 10 minutes Cook time: 20 minutes Serves: 4 Ingredients: 4 thick-cut slices bacon, diced small 1 lbs. boneless, skinless chicken breasts, sliced ½ t. onion powder ½ t. garlic powder Sea salt and black pepper, to taste 1 c. white quinoa, rinsed and drained 2 c. chicken broth, preferably organic 1½ c. frozen peas ¼ c. half & half 4 oz. cream cheese, cut into chunks ½ c. Parmesan cheese, freshly grated ½ c. fresh parsley, chopped Directions: 1. Add bacon to a large, high-sided skillet set over medium-high heat. Cook, stirring occasionally, for approximately 2-3 minutes. Remove from heat and carefully drain excess bacon grease from skillet. 2. Return skillet to medium heat and add sliced chicken, onion powder, and garlic powder. Season with salt and black pepper, to taste, and stir to combine. Cook, stirring occasionally, until chicken starts to develop some color, approximately 2-3 minutes. 3. Add the quinoa and chicken broth and stir to combine. Increase heat to high and bring to a boil, and then immediately reduce heat to medium-low. Cover and simmer until the chicken and quinoa are cooked through, approximately 10-12 minutes. 4. Uncover and stir in frozen peas, half & half, cream cheese, and half of the freshly grated Parmesan cheese. Stir to combine and remove from heat. Cover and let sit for another minute or two or until the cheese is completely melted. 5. Remove cover and stir in fresh parsley. Season with additional salt and black pepper, if desired, and serve immediately with remaining Parmesan cheese. Enjoy!

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Sweet & Sour Pork Chops with Peppers & Pineapple

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Prep time: 10 minutes Cook time: 20 minutes Serves: 4

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3. Remove from heat and transfer the browned pork chops to the prepared baking sheet. Place in the pre-heated oven to roast until cooked through, approximately 12-15 minutes.

Ingredients: 2 T. extra virgin olive oil, divided 4 boneless pork chops, approximately 1/2” thick Sea salt and black pepper, to taste ¼ c. balsamic vinegar ¼ c. real maple syrup 3-4 garlic cloves, minced 2 t. dried rosemary, chopped ½ t. crushed red pepper flakes 1 red bell pepper, sliced thin 1 yellow bell pepper, sliced thin 2 c. fresh pineapple chunks 3 large green onions, diced ¼ c. fresh parsley, chopped

Tip: Check for doneness after 10 minutes and adjust final cook time accordingly. (An instantread thermometer inserted at the thickest point should read 140°F when ready. The internal temperature will continue to rise another 5°F while the pork chops rest). 4. Once the pork chops are in the oven, combine the vinegar, maple syrup, garlic, rosemary, and red pepper flakes in a small saucepan over medium heat. Season with salt and black pepper, to taste, and cook, stirring occasionally, until slightly thickened, approximately 4-5 minutes. Reduce heat to low and continue to simmer, stirring occasionally, until ready to serve.

Directions: 1. Pre-heat oven to 400°F and line a large, rimmed baking sheet with parchment paper or a Silpat® baking mat. Set aside. 2. Heat one tablespoon olive oil in a large skillet over medium-high heat. Add the pork chops and sear on both sides, approximately 1-2 minutes per side. Season with salt and black pepper, to taste, on each side while cooking.

5. Meanwhile, add the remaining olive oil and the sliced peppers to the skillet used to sear the chops and place over medium-high heat. Season with salt and black pepper, to taste. Cook, stirring occasionally, until the peppers soften and develop a bit of color, approximately 6-8 minutes. 6. Add the pineapple and continue cooking until heated through, approximately 2-3 minutes. Stir in the green onion and parsley, and remove from heat. 7. Remove pork chops from oven. Cover loosely and let rest for 5 minutes. To serve, pour the glaze over the pork chops and serve alongside the peppers and pineapple. Enjoy!

Want more delicious, healthy, quick and easy recipe ideas you're going to want to make? Here you go.


Chicken Avocado Salad With Homemade Vinaigrette

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Prep time: 15 minutes Cook time: 10-13 minutes Serves 4-6 Vinaigrette Ingredients: 2 T. honey, preferably local 1 T. whole grain mustard 1 T. Dijon mustard 3 T. extra virgin olive oil 2 T. white balsamic vinegar 1 T. shallots, finely minced Sea salt and black pepper, to taste Salad Ingredients: 8 thick-cut slices bacon, diced 1½ lbs. boneless, skinless chicken breasts, cut into strips Sea salt and black pepper, to taste 4 c. mixed salad greens (lettuce of choice) 2 c. grape or cherry tomatoes, diced 2 large avocados, pitted and sliced 2 T. fresh lime juice

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Directions: 1. Combine honey, both mustards, olive oil, balsamic vinegar, and shallots in a small, nonreactive bowl. Season with salt and black pepper, to taste, and whisk to combine. Taste and adjust seasonings, as desired. Cover and set aside until ready to use. 2. Cook bacon, stirring occasionally, in a large skillet over medium heat until just crispy, approximately 5-6 minutes. Remove bacon from skillet with a slotted spatula and transfer to a bed of paper towels to drain. Blot off excess grease and set aside. 3. Drain all but approximately one tablespoon bacon grease from the skillet and return to medium heat. (Carefully wipe any grease off the side of the pan with a heavy, damp cloth before returning to heat to prevent flare-ups). 4. Add chicken to skillet and season with salt and black pepper, to taste. Cook, stirring occasionally, until chicken is cooked through and no longer pink, approximately 6-7 minutes. Remove from heat and set aside. 5. Add salad greens and tomatoes to a large salad bowl and top with the cooked bacon and chicken. Toss avocado slices with fresh lime juice to prevent browning and add to salad bowl. Drizzle with half the salad dressing and gently toss to combine. Serve immediately on chilled individual salad plates with remaining dressing on the side. Enjoy!

Want more delicious, healthy, quick and easy recipe ideas you're going to want to make? Here you go.


Thai Coconut Shrimp Soup

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Directions: Total prep and cook time for this recipe is based on preparing the soup, only. Certain varieties of rice, such as white basmati or jasmine, can be prepared in under 30 minutes, while others, such as whole-grain brown rice, will take longer. Prep time: 10 minutes Cook time: 20 minutes Serves: 4 Ingredients: 2 T. coconut oil 1 lb. medium shrimp, peeled and deveined Sea salt and black pepper, to taste 3 large green onions, chopped 2 medium carrots, diced 1 red bell pepper, diced 2-3 garlic cloves, minced 2 t. fresh ginger, grated 2-3 T. red curry paste 1 13.5-oz. can full-fat coconut milk 3 c. chicken or vegetable broth, preferably organic 3 c. baby spinach, roughly chopped 2 T. fresh lime juice ¼ c. fresh cilantro, chopped To serve: 3 c. cooked rice

1. Heat the coconut oil in a large high-sided skillet over medium heat. Add the shrimp and season with salt and black pepper, to taste. Cook, stirring occasionally, until the shrimp turns pink and slightly opaque, approximately 2-3 minutes. Remove shrimp from skillet and transfer to a plate. Set aside. 2. In the same skillet, add the green onions, carrots, and bell pepper. Season with salt and black pepper, to taste and stir to combine. Cook, stirring occasionally, until the veggies soften and develop a bit of color, approximately 4-5 minutes. 3. Stir in the garlic and ginger and continue cooking just until fragrant, approximately 1-2 minutes. 4. Add the curry paste, coconut milk, and the broth and stir until thoroughly combined. Bring to a boil, and then reduce heat to medium-low. Simmer, stirring occasionally, for 6-8 minutes, or until heated through. 5. Stir in the spinach and simmer until wilted, approximately 2 minutes. Return the shrimp to the skillet and add the fresh lime juice and cilantro. Season with additional salt and black pepper, to taste, and stir to combine. Serve immediately over steamed rice. Enjoy!

Want more delicious, healthy, quick and easy recipe ideas you're going to want to make? Here you go.


Asian Cabbage Salad With Warm Spicy Peanut Dressing

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Prep time: 20 minutes Cook time: 5 minutes Serves: 4 Spicy Peanut Dressing Ingredients: ½ c. all-natural peanut butter 3 T. rice vinegar 1 T. sesame oil 2 t. sriracha sauce Sea salt and black pepper, to taste 3 T. tamari or coconut aminos 1½ T. honey, preferably local 2 T. fresh lime juice 1 T. fresh ginger, finely minced 1-2 cloves garlic, finely minced ¼ c. liquid from Mandarin oranges Salad Ingredients: 4 c. green cabbage, shredded 2 c. red cabbage, shredded 2 large carrots, shredded 1 medium red bell pepper, sliced thin 2 green onions (green parts only), sliced ¼ c. fresh cilantro leaves, chopped Sea salt and black pepper, to taste ¼ c. toasted peanuts, chopped 1 10-oz. can sugar-free Mandarin oranges (packed in juice) 1 T. white sesame seeds

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Directions: 1. To make the dressing, combine the peanut butter, vinegar, sesame oil, and sriracha sauce in a medium skillet over medium heat. Season with salt and black pepper, to taste, and heat, stirring continually, until the peanut butter melts and the ingredients are thoroughly combined, approximately 2-3 minutes. 2. Reduce heat to low and whisk in remaining dressing ingredients until combined. Simmer, stirring occasionally, until heated through, approximately 2 minutes. Remove from heat and set aside. Keep warm. 3. Combine shredded green cabbage, red cabbage, carrots, bell pepper, green onion, and fresh cilantro in a large bowl. Season with salt and black pepper, to taste, and drizzle with a small amount of the warm peanut dressing. Toss to combine. 4. Transfer salad to a decorative serving platter and top with chopped peanuts, Mandarin oranges, and sesame seeds. Serve immediately with remaining peanut dressing on the side. Enjoy!

Want more delicious, healthy, quick and easy recipe ideas you're going to want to make? Here you go.


Bacon Jalapeño Cheese Ball Appetizer

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Prep time: 20 minutes Cook time: 10 minutes Serves: 4 Ingredients: 8 thick-cut slices of bacon ½ large jalapeño pepper, finely minced, divided 8 oz. cream cheese, room temperature ½ c. Mexican-blend cheese, finely shredded ½ t. smoked paprika ½ t. Mexican oregano ½ t. chipotle powder ½ t. garlic powder Sea salt and black pepper, to taste To Serve: Vegetables, of choice Gluten-free crackers

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Directions: 1. Line a large plate with paper towels and place 4 slices of bacon on top. Cover with additional paper towels. Microwave on high for 3-4 minutes, or until bacon is crispy. Remove from microwave and discard paper towels. Repeat process with additional paper towels and remaining slices of bacon. 2. Place crispy bacon in a food processor and pulse briefly until roughly chopped. Transfer bacon crumbs to a large bowl, along with half the jalapeño pepper, and stir to combine. Set aside. 3. Combine the remaining jalapeño pepper, cream cheese, Mexican cheese, smoked paprika, Mexican oregano, chipotle powder, and garlic powder in a large bowl. Season with salt and black pepper, to taste, and stir vigorously to combine. 4. Shape the cheese mixture into a ball with your hands and transfer to a serving plate. Place in the refrigerator to firm up a bit, approximately 5-10 minutes. 5. Remove cheese ball from refrigerator and gently roll in the bacon jalapeño mixture until thoroughly coated. Return to serving dish and serve immediately with sliced vegetables and/or glutenfree crackers. Enjoy!

Want more delicious, healthy, quick and easy recipe ideas you're going to want to make? Here you go.


Chocolate Peanut Butter Mousse Parfaits

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Prep time: 20 minutes Cook time: 1 minute Serves: 4 Ingredients: 1 pint heavy whipped cream ¼ c. honey, preferably local, divided 1 t. real vanilla extract, divided 8 oz. cream cheese, room temperature ¾ c. natural sugar-free peanut butter, room temperature ¼ t. salt 4 oz. unsweetened chocolate, chopped 1/3 c. roasted peanuts, chopped Directions: 1. Combine the heavy whipping cream, one tablespoon honey, and ½ teaspoon vanilla extract in a large mixing bowl and beat with a hand mixer or immersion blender until light and fluffy, approximately 2-3 minutes. Scrape the sides of the bowl while blending to incorporate all ingredients. Set aside. 2. Combine the cream cheese, peanut butter, 2 tablespoons honey, ½ teaspoon vanilla extract, and salt in another large mixing bowl and beat with a hand mixer or immersion blender until light and fluffy, approximately 2-3 minutes. 3. Gently fold in 2/3 of the whipped cream into the peanut butter mixture until completely combined. Divide the mousse between four dessert or parfait bowls and set in the refrigerator to chill for approximately 10 minutes. Reserve remaining whipped cream, to serve. 4. Right before serving, place the chocolate in a microwave-safe bowl and heat for 30 seconds. Stir and heat for another 15-30 seconds or until chocolate is completely melted. (Total cook time will vary). Remove chocolate from microwave and stir in remaining tablespoon of honey. Set aside. 5. To serve, remove peanut butter mousse from the refrigerator and top each serving with a spoonful of the remaining whipped cream, a drizzle of melted chocolate, and some chopped peanuts. Enjoy!

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