Healthy And Tasty 5-Ingredient Recipes

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

HEALTHY 5-INGREDIENT RECIPES Volume 1

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

Introduction Cooking Tips Maple-Balsamic Boneless Pork Chops Rosemary Lemon Boneless Chicken Thighs Lemon-Garlic Jumbo Shrimp Boneless Pork Chops With Creamy Chive Pan Sauce Cloud Eggs With Asiago Cheese & Chives Roasted Brussels Sprouts With Balsamic Glaze Mediterranean-Inspired Quinoa Salad Cheesy Crash Hot Potatoes Jalapeno Cucumber Lemonade Banana Cream Frozen Yogurt

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Introduction In our fast-paced world where our time is both valuable and limited, the five-ingredient recipe is too irresistible to ignore. If you are like most people, a long ingredient list can be a great way to relax and unwind over a long weekend when you have the time to shop, plan out, and organize your meals, but for those who just don’t have the time (busy weekdays, anyone?), they can be instantly overwhelming.

Plus, anyone who has opened a cookbook recently has seen the plethora of asterisks that accompany complicated ingredient lists; opening up a whole sit-down on whether to substitute out this ingredient for that ingredient. Who has time for that anymore? After all, most of us have ballet, soccer practice, boxing, and other after-school curricula to attend to and if we don’t, coming home to make a meal that takes two hours feels like an exhausting chore if you’ve just had a full workday.

Now some may remedy this with ordering take out every once in a while, but this isn’t a sustainable or healthy way to eat and fuel your body, which is why we have chosen to put together eight, five-ingredient recipes for you.

In the following pages of this e-book, you will find some incredibly simple and no-fuss recipes that serve a minimum of four people and have an average cooking preparation time of 12 minutes across eight recipes and an average cooking time of 11 minutes across all eight recipes. It is our hope that you find these recipes delicious, simple, and easy to prepare and cook with very little planning, organizing or need for ingredient substitution.

We want you to be able to walk into your kitchen and whip up a glorious meal that is healthy, takes less than an hour to make, and is nutritionally filling for all members of your family. Other than the recipes themselves, we have included ten of our top tips to ensure that your meals are not bland or boring, have enhanced flavor, and are flexible enough that you can expand on them when you do have the time set aside.

Our recipes include a glorious banana cream frozen yogurt, rosemary boneless chicken thighs, cloud eggs with asiago, roasted Brussel sprouts, jumbo shrimp, Mediterranean quinoa salad, maple-balsamic pork chops, and a zesty jalapeno cucumber lemonade. A lot of these recipes go well with balsamic, lemon-garlic, cheese and chives, straight lemon, and mild cream cheese All of our meals follow the below criteria: The recipes are incredibly affordable and do not require you to “pre-buy” a lot of fancy spices or herbs. You can get lemon, garlic, rosemary, and vanilla extracts relatively cheap if you choose to buy in bulk. We have chosen spices and herbs that can be utilized in other dishes beyond our five-ingredient recipes to ensure that you are getting the most out of your money.

The recipes are healthy and versatile in that they can be used for both lunches, breakfasts, and dinners.

Our recipes have detailed instructions and directions to ensure that you get a fantastic result even if you are a beginner cook.

These recipes take less than twenty minutes on average to cook, allowing you to eat within an hour with both preparation and cook time being taken into account.

We provide tips on how to enhance the flavor of the recipes so that you are never left with a dull dish.

Apart from the fact that these recipes have very little ingredients to them thus saving you both time and money, they are easily expanded on and are perfect for those who are just starting out in the kitchen. With this said, if you are a more experienced cook, these recipes are perfect for getting the foundations down when you don’t have the time to make something more elaborate.

Cooking Tips

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1. In general, 5 Ingredient Recipes are less intimidating for beginning-level home cooks to try.

In addition, they usually cost less to prepare than more elaborate dishes and they do not require lots of expensive, special equipment. As an added bonus, they are usually quick and easy to get on the table.

2. Simple recipes don’t have to be bland or boring.

To get the most impact from a few, simple ingredients, choose items that can perform double duty. For example, both the juice and zest of organic lemons, limes, oranges, and grapefruits can be incorporated into many dishes for added depth and flavor. In addition, if a recipe calls for Kalamata olives or capers, use the brine to impart even more flavor.

3. Enhance flavor in basic recipes by taking an extra step or two during the cooking or baking process.

For example, try toasting quinoa in a dry pan before cooking to add another level of subtle flavor to the finished dish. Toasting also enhances the flavor of pine nuts, pecans, almonds, and walnuts in many recipes.

4. When preparing Cloud Eggs, it is much easier to add the yolks to the baked egg white “clouds” if you place them in individual containers after separating them from the whites. (If you place them all into a single bowl, they are much more difficult to transfer to the individual “clouds” without breaking).

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5. Another tip when making Cloud Eggs: If you don’t want to dirty several bowls or containers, use the larger half of the broken egg shell to hold the yolks while the egg white “clouds” are baking. Place them back in the egg carton or next to each other in a small bowl to prevent the yolk from spilling out, then simply pour them into the individual “clouds” before returning to the oven.

6. A final Cloud Eggs tip: Make sure the indent you create in your egg “clouds” before baking is deep enough. Otherwise, it may disappear during baking and there won’t be anywhere to place the yolks.

7. If you don’t have a potato masher to make Hot Crash Potatoes, a number of other kitchen items will do the trick. For example, the bottom edge of a sturdy soup crock or substantial coffee mug will also work. Just make sure the item you choose is tough enough to withstand a little pressure without breaking.

8. Real vanilla extract will affect the color and presentation of many recipes. To prevent this, choose a clear vanilla extract instead. However, be sure to read package labels carefully as many clear varieties contain imitation flavorings, rather than the real thing.

9. Members of the allium family, such as garlic, onions, chives, and leeks, are prized in many kitchens for their wonderful, savory flavor.

However, these items are quite toxic for our fourlegged friends, so be careful sharing your tasty creations with the dogs and cats that inhabit your world.

Maple-Balsamic Boneless Pork Chops

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This one is a real keeper! One bite and you won’t believe all that incredibly flavor is courtesy of just a few basic ingredients. Plus, this tasty dish takes under 20 minutes to get on the table, so it’s a perfect quick and easy weeknight meal.

Prep time: 5 minutes Cooking time: 10-15 minutes Serves 4 Ingredients: 1 T. extra virgin olive oil 4 4-oz. boneless pork chops Salt and black pepper, to taste ½ c. balsamic vinegar 2½ T. real maple syrup Directions:

1. Heat olive oil in a large, heavy-duty skillet over medium-high heat.

2. Season pork chops on each side with salt and pepper, to taste, and add to the pre-heated skillet. Brown pork chops on each side, approximately 3 minutes per side. Remove pork chops from pan and set aside on a rimmed dish.

3. Add balsamic vinegar and maple syrup to hot skillet and bring to a boil, stirring constantly. Reduce heat to medium and cook mixture until it is reduced to about 1/3 of its original volume. When ready, the glaze will become thick and syrupy. (Do not overcook or the mixture will become hard and sticky).

4. Return the pork chops to the skillet along with the juices that collected on the plate. Stir liquid to blend juices into the syrup and cook for another 1-2 minutes.

5. Transfer chops to a serving platter or individual serving plate and drizzle with pan sauce. Serve immediately with Roasted Brussels Sprouts or your choice of sides.

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Rosemary Lemon Boneless Chicken Thighs

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This quick and easy recipe is perfect for hectic weeknight meals. Featuring a classic blend of lemon, garlic, and rosemary, this dish doesn’t need a lot of fancy ingredients to deliver robust flavor.

What’s more, it pairs beautifully with just about any side dish you choose, including steamed broccoli, brown rice, quinoa, or a leafy green salad.

Prep time: 15 minutes + time to marinate Cooking time: 10-15 minutes, Serves 4 Ingredients:

2 large lemons, zest and juice, divided 1 T. garlic, finely minced 2 T. fresh rosemary leaves, chopped 8 boneless, skinless chicken thighs 2 T. extra virgin olive oil Optional: Salt and black pepper, to taste

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Directions:

1. In a small bowl, combine ½ of the lemon zest and juice with the garlic and rosemary and stir to combine.

Place remaining lemon zest in an airtight container and freeze for future use in marinades, soups, or salad dressings. Reserve remaining lemon juice and set aside.

2. Unroll chicken thighs, if necessary, to expose entire surface area. Season with salt and pepper, if desired.

3. Place chicken thighs in a large, sealable plastic bag and pour marinade on top. Seal bag and turn several times to ensure chicken is evenly coated. Place bag in the refrigerator to marinade for at least 30 minutes or overnight.

4. When ready to cook, heat olive oil in a large skillet over medium-high heat. Remove chicken thighs from bag, allowing excess marinade drip off before transferring to another dish. Discard remaining marinade.

5. Working in batches if necessary, add chicken thighs to hot skillet and cook until browned on each side, approximately 3-4 minutes per side. Transfer thighs to a clean serving platter and set aside.

6. Add remaining lemon juice and ¼ cup water, if necessary, to hot skillet to deglaze. Gently scrape surface of pan with spatula to remove any browned bits. Bring liquid to a boil and then reduce heat to medium-low.

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7. Return chicken thighs to skillet and simmer for 3-4 minutes or until chicken is cooked through. Season with additional salt and black pepper, to taste.

Remove from heat and serve immediately with your choice of sides.

Lemon-Garlic Jumbo Shrimp

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It doesn’t get much easier than this! This versatile main course goes from refrigerator to dinner table in less than 15 minutes. The classic flavors of this dish go with just about any side dish you choose. In addition to the serving suggestions noted here, it also makes a delicious low carb entrée when paired with steamed vegetables or a green side salad.

Prep time: 5 minutes Cooking time: approximately 6-7 minutes* Serves 4 Ingredients: 3 T. unsalted butter 1 T. garlic, finely minced 1 lb. Jumbo shrimp (10/15 ct.), peeled, deveined, and tail removed 1 large organic lemon, zest and juice 1 T. ground cumin Optional: Salt and pepper, to taste Fresh parsley leaves, chopped Directions:

1. Melt butter in a large skillet over medium heat. Add garlic and sauté for 1-2 minutes, stirring occasionally.

2. Add shrimp to skillet and cook for 4-5 minutes, stirring occasionally, or until shrimp starts to turn pink.

3. Add lemon zest, lemon juice, and ground cumin to the skillet and stir to combine thoroughly. Season with salt and black pepper, to taste, and remove from heat.

4. Spoon shrimp mixture over a bed of cooked quinoa, brown rice, or your favorite gluten-free pasta. Drizzle some pan juices over each serving and garnish with fresh chopped parsley, if desired. Serve immediately and enjoy!

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Boneless Pork Chops With Creamy Chive Pan Sauce

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Here’s another quick and easy weeknight meal you can have on the table in less than 30 minutes. This super tasty recipe is really easy to prepare and with just 5 main ingredients, it’s easy on the wallet, too.

Prep time: 10 minutes Cooking time: 10-15 minutes Serves 4-6

Ingredients: 2 T. extra virgin olive oil 8 4-oz. boneless pork chops ½ c. chicken broth, preferably organic 6 oz. cream cheese, cut into small pieces 3 T. fresh chives, finely chopped

Optional: Salt and black pepper, to taste Additional fresh chives, finely chopped, for garnish

Directions:

1. Heat olive oil in a large, heavy-duty skillet over medium-high heat.

2. Season pork chops on each side with salt and pepper, if desired, and add to pre-heated skillet. Brown pork chops on each side, approximately 3 minutes per side. Remove pork chops from pan and set aside on a rimmed dish to collect juices.

3. Reduce heat to medium and add chicken broth and cream cheese to the skillet. Gently scrape bottom of pan to loosen brown bits and continue stirring until the cheese is completely melted, approximately 4-5 minutes.

4. Add juices from the plate holding the pork chops to the skillet. Stir to combine liquids, then add pork chops. Cook for 1-2 additional minutes.

Remove from heat and stir in chopped chives.

5. Transfer the pork chops to individual serving plates and top with creamy pan sauce. Garnish with additional chives, if desired, and serve immediately with your choice of sides.

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Cloud Eggs With Asiago Cheese & Chives

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If you are tired of ho hum eggs for breakfast, this recipe is for

3. Using a hand mixer or immersion blender, beat the egg

you. Cloud eggs come together in just a few minutes and they

whites until stiff peaks form. Scrape the sides of the bowl

taste wonderful. Reach for this recipe whenever you have

with a spatula while blending to incorporate all of the egg

overnight guests or when you simply want to jazz up your

white.

weekend brunch menu.

4. Gently fold in 2/3 of the Asiago cheese and chives into

Prep time: 10-15 minutes

the bowl, being careful not to deflate the egg whites in the

Cooking time: approximately 6 minutes

process. Spoon the whipped egg white mixture onto the

Serves 4

prepared baking sheet into four piles, leaving plenty of

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room between each mound.

Ingredients: With the back of a spoon, create an indent in the center of 4 large eggs

each mound and place baking sheet on center rack in

3 oz. Asiago cheese, finely grated, divided

preheated oven and bake for 3 minutes.

3 T. fresh chives, finely chopped, divided Salt and black pepper, to taste

5. After 3 minutes, remove from oven and transfer reserved

yolks into the indent of each mount. Sprinkle each mound

Directions:

with half of the remaining cheese and fresh chives and return to oven and bake another 3 minutes or until yolks are

1. Position oven rack to center position. Preheat oven to

set and egg whites are golden brown.

450°F and line a large, rimmed baking sheet with parchment paper and set aside.

6. Remove egg clouds from oven and sprinkle with remaining cheese and chives and serve immediately.

2. Crack and separate eggs, placing the whites in a large mixing bowl and reserving the yolks in another bowl.* Season

*For best results, reserve the egg yolks in small,

egg whites with salt and pepper, to taste.

individual dishes rather than in one larger bowl.

Roasted Brussels Sprouts With Balsamic Glaze

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This satisfying side dish goes beyond basic, boring Brussels sprouts with its rich oven-roasted flavor enhanced with just a hint of sweetness. The combination of sweet and savory elements in this dish makes it a perfect complement for a wide variety of main dishes, ranging from maple-grilled salmon to these yummy Maple Balsamic Pork Chops.

Prep time: 10 minutes Cooking time: 20-25 minutes Serves 4

Ingredients: 2 T. extra virgin olive oil 1 lb. small Brussels sprouts, rinsed and cut in half Salt and black pepper, to taste 1/3 c. balsamic vinegar 1 T. real maple syrup

Directions: 1. Place oven rack in center position and preheat oven to 400°F. 2. Heat olive oil in a large cast iron or other oven-safe skillet over mediumhigh heat. Add Brussels sprouts to skillet and season with salt and pepper, to taste. Cook for several minutes, stirring occasionally, until the sprouts begin to turn brown.

3. Once browned, transfer the skillet into the preheated oven and roast for 15-20 minutes, stirring halfway through. Remove sprouts from oven once they are tender and start to turn a rich brown color.

4. While the sprouts are roasting, add balsamic vinegar and maple syrup to a small skillet and heat over medium-high heat. Bring to a boil, stirring constantly, then reduce heat to medium. Continue stirring until the vinegar mixture reduces to about 1/3 of its original volume and becomes thick and syrupy. (Do not overcook or it will become too hard and sticky).

5. To serve, transfer Brussels sprouts to a plate and drizzle lightly with balsamic glaze. Season with salt and pepper, if desired, and enjoy immediately with Maple Balsamic Boneless Pork Chops or other entrée of your choice.

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Mediterranean-Inspired Quinoa Salad

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This quick and easy side dish pairs the bold Mediterranean flavors of lime, Feta cheese, Kalamata olives, and fresh parsley against the subtle backdrop of quinoa. Thanks to the naturally salty flavors of the olive brine and Feta cheese, this dish doesn’t need any added sodium to help balance the flavors.

However, for best results, you’ll want to make this dish in advance to give the flavors a chance to blend.

Prep time: 10 minutes Cooking time: approximately 20 minutes Serves 4 Ingredients: 1 c. quinoa, uncooked 2 limes, zest and juice 4 oz. Feta cheese, crumbed 2 oz. Kalamata olives, chopped, with brine ¼ c. fresh parsley, stems removed and chopped Optional: Black pepper, to taste Tip: For an added layer of flavor, toast the quinoa over medium heat before cooking.

Directions: 1. Cook quinoa according to package directions. Remove from heat and let cool briefly.

2. Fluff quinoa with a fork and stir in lime zest, lime juice, Feta cheese, chopped olives, and fresh parsley until thoroughly combined. Season with black pepper, to taste.

3. Refrigerate for at least 30 minutes before serving.

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Cheesy Crash Hot Potatoes

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If you are tired of plain baked potatoes, you’ll want to give this crispy alternative a try. Crash hot potatoes originated in Australia and were made popular by the Pioneer Woman, Ree Drummond. Ree credits Australian food writer, Jill Dupleix, for developing the basic recipe.* This adapted version features aged Asiago cheese, which hails from the northeastern part of Italy. Its robust, nutty flavor adds an interesting dimension to the crispy, baked potato base. Rich butter and fresh parsley round out the flavors to create a really fabulous dish your family will love!

Prep time: 10 minutes Cooking time: 25-30 minutes Serves 4 Ingredients: 1 lb. small red potatoes 5 T. unsalted butter, cut into small chunks 4 oz. aged Asiago cheese, freshly grated 3 T. fresh parsley, finely chopped Salt and black pepper, to taste Tip: If you do not have a potato masher, you can use the bottom of a heavy coffee mug or soup bowl to flatten the potatoes. (Choose a sturdy item that won’t crack from the pressure of pushing down on the boiled potatoes).

Directions: 1. Preheat oven to 450°F and line a large, rimmed baking sheet with aluminum foil 2. Boil a large pot of salted water and add potatoes. Cook for about 15 minutes, or until potatoes are fork tender. Drain pot and set potatoes aside to cool.

3. Once cool enough to handle, place potatoes on prepared baking sheet and mash with a potato masher until flat. Leave room between potatoes so they are not overcrowded.

4. Top each potato with butter and half the Asiago cheese and fresh parsley. Place in pre-heated oven and bake for 20-25 minutes, or until potatoes are nicely browned.

5. Remove from oven and top with remaining cheese and fresh parsley. Serve immediately. *This recipe is adapted from: http://thepioneerwoman.com/cooking/crash-hot-potatoes/

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Jalapeno Cucumber Lemonade

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A hint of heat adds an unexpected twist to this refreshing summertime favorite. The key to striking the right balance with recipe is to start with small amounts of jalapeno and gradually add more until you find just the right level of spice to suit your tastes. It’s a lot easier to add more than it is to adjust everything else to compensate for too much heat.

This recipe is great on its own or mixed with vodka or tequila for an adults-only treat.

Prep time: 15 minutes Cook time: none Serves: 4-6 Ingredients: 3 c. water ¾ c. fresh lemon juice (6-8 medium lemons) 1 large cucumber, peeled and cut into chunks 2 t. jalapeno pepper, seeds removed, finely minced 1/3 c. honey, preferably local Optional Garnishes: Rosemary sprigs with lower leaves removed Cucumber chunks or slices Jalapeno chunks or slices Lemon wedges Directions: 1. Add water, lemon juice, cucumber, jalapeno, and honey to a blender and blend until completely liquefied. Taste and add more jalapeno and/or honey, if desired. Blend again if necessary.

2. Pour liquid through a fine mesh strainer to remove any larger particles and transfer mixture to a large pitcher. Place in refrigerator to chill for at least 1 hour before serving.

3. To serve, pour over ice and garnish with slices of lemon, cucumber, and/or jalapeno. For a fancier presentation, thread chunks of cucumber and jalapeno onto sprigs of rosemary to garnish each glass.

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Banana Cream Frozen Yogurt

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You don’t need a bulky ice cream maker to enjoy delicious frozen treats at home. This homemade frozen yogurt consists of just a few ingredients and doesn’t require any churning or complicated equipment.

The secret to success with this recipe is finding the right balance between the tangy Greek yogurt and more mild cream cheese. If you use regular yogurt instead, you may want to use a little more because it is less creamy than Greek varieties.

Prep time: 15 minutes + freezing time Cooking time: n/a Serves 4

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Directions:

1. Peel and cut bananas into thin slices. Place banana slices in a plastic freezer-safe bag and place in the freezer until frozen.

2. Add yogurt, cream cheese, vanilla extract, and frozen banana slices to powerful blender or food processor and blend until completely smooth. (If necessary, add 2-3 tablespoons of water to the blender to loosen the mixture).

3. While blending, drizzle in honey until thoroughly combined with other ingredients. Once blended, taste mixture and add more honey, if desired.

Ingredients: 2 large bananas ½ c. plain Greek yogurt, full fat 6-oz. cream cheese, cut into chunks ¾ T. real vanilla extract ¼ c. honey, preferably local Optional Toppings:

4. Transfer contents of blender to a freezer safe dish and cover tightly. Place in freezer for a minimum of 4 hours or overnight.

5. To serve, remove from freezer and let sit on counter for 5-10 minutes to soften. Scoop into individual chilled serving dishes and garnish with slices of fresh banana or other favorite toppings.

Fresh banana slices Shredded coconut Chocolate sauce Crushed graham crackers Crushed nuts

Tip: Regular vanilla extract will affect the color of this dish. To prevent this, choose a clear vanilla extract instead. However, be sure to read labels carefully because most clear extracts are imitation.

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