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Main Dishes

Thai-Inspired Coconut Curry

(Serves 3-4)


For the sauce:

1 sweet potato, chopped
1 lb. assorted vegetables
1 cup quinoa, rinsed
2 cups water

To complete the dish:

1 teaspoon coconut oil
1/2 yellow onion, chopped
2 cloves garlic, minced
1 1/2 to 2 tablespoons curry powder 
1 (13.5 oz.) can coconut milk
1 tablespoon soy sauce
1 tablespoon sugar
1/2 teaspoon salt


  1. Combine the quinoa and water in a small saucepan 
    over high heat, and bring it to a boil. Once boiling, 
    cover the pot and reduce the heat to low, allowing 
    the quinoa to cook for 15 minutes while you work 
    on the curry sauce.
  2. Melt the coconut oil in a 3-quart saute pan over 
    medium heat, and saute the onions and garlic 
    until tender, about 5 minutes. Add in the coconut 
    milk, curry powder, soy sauce, sugar, and salt 
    and whisk well to combine. (Since curry powders 
    can vary by brand, start with a smaller amount 
    and add more to suit your tastes).
  3. Taste and adjust any other flavors as needed, then 
    bring the sauce to a simmer and add in the chopped 
    sweet potatoes. Cover the pan, and allow the sweet 
    potatoes to steam in the sauce for 5 minutes. Finally, 
    add the rest of the vegetables, toss in the sauce to 
    coat, then cover and allow to steam until fork-tender.
  4. Fluff the cooked quinoa with a fork, then serve with
    a generous portion of the vegetables and curry sauce!


Tempeh Stir Fry With Bell Peppers in Teriyaki Sauce

(Serves 3)


2 tbsp. rice vinegar
3 tbsp. soy sauce
2 tbsp. teriyaki sauce
1 tsp. sugar
1/2 tsp. garlic powder
1/2 tsp ginger powder (optional)
1 tbsp. vegetable oil or olive oil
1 8-oz. package tempeh, chopped into cubes
1 medium onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
2/3 cup diced pineapple (optional)
1 tbsp. sesame seeds, for garnish (optional)


  1. Whisk together the rice vinegar, soy sauce, teriyaki sauce, sugar, garlic and optional ginger powder in a small bowl. Set aside.
  2.  Heat one tablespoon of oil in a large skillet and add tempeh. Heat for a few minutes on each side until lightly browned. If you have a non-stick skillet, you can omit the oil and just pan-fry the tempeh a bit to give it a head start.
  3. Add the onion and green and red bell pepper and heat for a minute or two, then add the rice vinegar mixture, stirring to coat the tempeh and vegetables well. Heat until vegetables are just tender, about 3 more minutes, then add in the pineapple and heat for another minute or two, stirring frequently.
  4. Serve your teriyaki tempeh and veggies over rice, noodles, quinoa, or another whole grain and garnish with sesame seeds for a little extra texture.

Asian Turkey Bowl

(Serves 3)
Total Time: 20 minutes
(Cost per Serving of $2.22)


2 ounces vermicelli rice noodles or angel hair pasta
¼ cup rice vinegar seasoned
2 teaspoons granulated sugar
1 tablespoon peeled and freshly grated ginger
1 kosher salt
1 red bell pepper, core and seeds removed, julienned
1 fresh jalapeno pepper, if desired for heat
3 ounces snow peas
½ cucumber, cut in half, then sliced into ¼" pieces
1 tablespoon canola or vegetable oil
1 pound ground turkey
¼ cup hoisin sauce
2 each scallions, thinly sliced into rings, separate the white from the green


  1. Cook the noodles according to package directions. Drain and rinse under cold water to cool.
  2. Meanwhile, in a large bowl, stir together the vinegar, sugar, a third of the ginger, and 1/4 teaspoon salt. Add the peppers, snow peas, and cucumber and toss to combine.
  3. Heat the oil in a large nonstick skillet over medium heat. Add the turkey and cook, breaking it up with a spoon until no longer pink, 5 to 6 minutes. Stir in the hoisin sauce, the remaining ginger, and 2 tablespoons water and cook 1 minute; fold in the white portion of the scallions.
  4. Serve the noodles with the cucumber salad and turkey. Garnish with the green onions.

Brown Rice with Black Beans and Cilantro

(Serves 2-3)

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4 teaspoons of oil
1 medium onion, chopped fine (about 1 cup) 
1 green bell pepper, chopped fine 
3 garlic cloves, minced 
1 cup low-sodium chicken broth
2 1/4 cups water
1 1/2 cups brown rice, long-grain 
1 teaspoon salt 
1 (15.5-ounce) can black beans, drained and rinsed 
1/4 cup chopped fresh cilantro leaves 
1/4 teaspoon ground black pepper  
1 lime, cut into wedges 


  1. Rinse rice and boil on stove. Once boiled, reduce to a simmer and cover rice for 15-20 minutes until all water is evaporated. Fluff rice with fork when rice is done cooking. 
  2. Adjust oven rack to middle position; heat oven to 375 degrees. Heat oil in large Dutch oven over medium heat until shimmering. Add onion and bell peppers and cook, stirring occasionally, until well browned, 12 to 14 minutes. Stir in garlic and cook until fragrant, 30 seconds.
  3. Add broth and water; cover and bring to boil. Remove pot from heat; stir in rice and salt.
  4. Remove pot from oven, uncover, stir in beans, and replace lid; let stand 5 minutes. Stir in cilantro and black pepper. Serve, passing lime wedges separately.

Herb Roasted Turkey Breast

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1 turkey breast, about 41/2 – 5 pounds
3 cloves garlic, minced
2 teaspoons dry mustard
1 tablespoon fresh sage leaves, chopped fine
1 teaspoon fresh thyme leaves, chopped fine
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons canola or blend oil
2 tablespoons lemon juice
1 cup dry white wine


  1. Preheat oven to 325 degrees. Place turkey breast skin side up in roasting pan.
  2. In a small bowl, combine garlic, mustard, herbs, salt, pepper, oil, and lemon juice to make a paste.
  3. Loosen the skin from the meat gently with your fingers and smear half the paste directly on the meat. Spread the remaining paste evenly on the skin.
  4. Pour the wine into the bottom of the roasting pan.
  5. Roast the turkey for 1 ½ to 1 ¾ hours, until the skin is golden brown and a thermometer registers 165 degrees when inserted into the thickest area of the breast. If the skin is over-browning, cover the breast loosely with foil.
  6. When the turkey is done, cover with foil and allow to rest at room temperature at least 15 minutes. Slice and serve with the pan juices spooned over the turkey.

Turkey Meatballs

(Serves 6)
(Cost per serving: $2.04)
Prep Time: 35 mins

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1 tbsp. canola or vegetable oil
1 medium yellow onion
kosher salt
ground black pepper
½ c. chopped fresh parsley
2 each cloves garlic, peeled and minced
1 tbsp. Dijon mustard
¼ c. quick-cooking oats
1 teaspoons dry thyme leaves
2 tablespoons grated Parmesan
1¼ lb. ground turkey
2 cups marinara sauce (preferably low sodium)
Green salad (romaine, tomato, cucumber, snow peas)

  1. Heat oven to 425 degrees F. Heat the oil in a medium pan over medium heat. Add the onion, season with 1/2 teaspoon each salt and pepper, and cook, covered, stirring occasionally, until tender and translucent, 6 to 8 minutes; stir in the parsley.
  2.  Add the mushrooms and garlic and cook, stirring occasionally, until the mushrooms are tender and their liquid is nearly evaporated, 4 to 5 minutes.
  3. Meanwhile, in a large bowl, whisk together the mustard, 2 tablespoons water, and 1/4 teaspoon each salt and pepper. Stir in the oats and thyme. Add the turkey, sprinkle with the Parmesan, and mix to combine. If using your hands to combine, be cautious to do so quickly so as to avoid warming the mixture too much.
  4. Add the mushroom mixture. Form the mixture into 24 balls and place on a foil-lined baking sheet. Bake until cooked through, 12 to 15 minutes.
  5. Warm the marinara sauce in a large skillet. Toss the meatballs in the sauce to coat. Serve with a salad, utilizing the remaining vegetables from the Asian Turkey Bowl.

Garam Masala Chicken

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4 boneless skinless chicken breast halves
1 tablespoon olive oil
1 bunch green onion, chopped
1 1⁄2 cups fresh tomatoes, chopped
1⁄4 cup water
2 teaspoons garam masala, divided


  1. Heat oil in skillet on medium-high heat. Cook chicken 3 minutes or until lightly browned. Turn chicken. Add green onions. Cook and stir onions 2 minutes longer.
  2. Stir in tomatoes, garlic salt and water. Sprinkle 1 1/2 teaspoons of the garam masala over chicken and vegetables. Bring to boil. Reduce heat, cover and simmer 10 minutes, stirring occasionally or until chicken and vegetables are tender.
  3. Stir remaining 1/2 teaspoon Garam Masala into skillet. Bring to a boil. Reduce heat. Cook 5 minutes longer, stirring occasionally.

One-Pan Southwestern Chicken Quinoa

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1 tablespoon olive oil
1 chicken breast, diced
1 clove garlic, crushed
1 jalapeño, diced
½ cup quinoa
½ cup vegetable broth 
15 oz black bean, 1 can
15 oz fire-roasted diced tomato, 1 can
1 cup corn
½ teaspoon chili powder
½ teaspoon cumin
salt, to taste
pepper, to taste
1 avocado, diced - optional
1 lime, juiced - optional
fresh cilantro, chopped, for garnish - optional


  1. Heat olive oil in a large skillet over medium high heat. Dice chicken breasts and cook thoroughly. Add salt and pepper to taste.
  2. Add crushed garlic and a diced jalapeño pepper (leave the jalapeño seeds in for extra spice).
  3. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper to taste.
  4. Cover and simmer until quinoa is cooked through, roughly 30 minutes.
  5. Stir in diced avocado, cilantro, and lime juice.
  6. Serve garnished with extra cilantro.



Chicken Adobo

(4 Servings)

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1 head of garlic
2 green chiles (such as serrano or jalapeño), divided
4 bone-in, skin-on chicken thighs and 4 drumsticks, or 4 whole chicken legs
1 tablespoon vegetable oil
¾ cup distilled white vinegar
¾ cup soy sauce (not low sodium)
5 dried bay leaves
1 tablespoon light or dark brown sugar
freshly ground black pepper
1 cup uncooked brown rice
(add vegetables)


  1. Without separating or peeling the cloves, cut entire head of garlic in half through the “equator” (it’s fine if some cloves become detached). Thinly slice 1 green chile, removing seeds if desired for less heat.
  2. If you got whole chicken legs (if not, go to the next step), cover surface of cutting board with a double layer of plastic wrap and place legs skin side up on top (this is to protect your board from any possible contamination; if you have a cutting board that you use for raw meat, use that). You’re going to split the legs into thighs and drumsticks. Working one leg at at time, wiggle drumstick so you can see the joint connecting the thigh and drumstick. Slice down with your knife crosswise between the two, aiming for the joint, until you hit bone. Grasp leg with thigh in one hand and drumstick in the other and break the joint, then cut the rest of the way through with your knife. Repeat with remaining legs.
  3. Heat 1 Tbsp. vegetable oil in a large Dutch oven over medium. Add chicken skin side down and cook, lifting pieces with tongs once or twice toward the end to let hot fat flow underneath, until fat is rendered and skin is crisp and golden brown, 7–10 minutes. Transfer skin side up to a plate. Because drumsticks are covered entirely in skin, you can brown both sides, but it’s not necessary.
  4. Add ¾ cup vinegar, ¾ cup soy sauce, 1 Tbsp. brown sugar, 5 bay leaves, and reserved garlic and sliced chile to Dutch oven. Bring to a simmer, then reduce heat to low, stirring to dissolve sugar. Season generously with pepper.
  5. Return chicken to pot skin side up. Cover and cook chicken very gently, adjusting heat to maintain a bare simmer and turning pieces once, until meat is very tender and pulling away from bone (but not so tender that it’s falling apart), 35–40 minutes.
  6. While chicken is simmering, cook 1 cup rice in medium pot according to package directions.
  7. Transfer chicken to a clean plate. Increase heat to medium-high and boil braising liquid, shaking pot often, until liquid has formed a rich sauce thick enough to coat the back of a spoon, about 5 minutes. Remove pot from heat and return chicken to pot, turning to coat in sauce.
  8. Serve chicken and sauce over rice. Thinly slice remaining chile and scatter over, then season with more pepper.

Egg Drop Soup


4 cups organic chicken stock or homemade chicken stock
1/2 teaspoon sesame oil
1/2 teaspoon salt
inch of sugar
inch white pepper
5 drops yellow food coloring or large pinch of turmeric powder(optional, but if you want “the look…”)
¼ cup cornstarch mixed with ½ cup water
3 eggs, slightly beaten
scallion, chopped
1 tablespoon cilantro, chopped (optional)

  1. Bring the chicken stock to a simmer in a medium-sized soup pot. Stir in the sesame oil, salt,    sugar, and white pepper. Add in 5 drops of yellow food coloring, if using. Taste the soup, and adjust the seasoning if needed.
  2. Add the cornstarch slurry; make sure the cornstarch and water is mixed well, as the cornstarch settles very quickly. Stir the soup continuously as you drizzle in the slurry. Use more or less starch if you like a thicker or thinner soup.
  3. This recipe calls for the egg to be slightly beaten, which results in both white and yellow egg swirls. The speed at which you stir the soup when adding the egg also determines whether you get large “egg flowers” or small egg flowers (i.e. swirly bits of egg). Once the soup’s consistency is to your liking, use a ladle to stir the soup in a circular motion, and slowly drizzle in the egg until you have added it all. Ladle the soup in a bowl, top with scallion and cilantro, drizzle some sesame oil over the top, and serve!


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1/2 pound dried white beans, such as Great Northern or Cannellini
Kosher salt
1/4 cup good olive oil, plus extra for serving
1/4 pound large diced pancetta or smoked bacon
2 cups chopped yellow onions (2 onions)
1 cup chopped carrots (3 carrots)
1 cup chopped celery (3 stalks)
3 tablespoons minced garlic (6 cloves)
1 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper flakes
1 (28-ounce) can Italian plum tomatoes in puree, chopped
4 cups coarsely chopped or shredded savoy cabbage, optional
4 cups coarsely chopped kale
1/2 cup chopped fresh basil leaves
6 cups chicken stock, preferably homemade
4 cups sourdough bread cubes, crusts removed
1/2 cup freshly grated Parmesan, for serving

  1. In a large bowl, cover the beans with cold water by 1-inch and cover with plastic wrap. Allow to   soak overnight in the refrigerator.
  2. Drain the beans and place them in a large pot with 8 cups of water, and bring to a boil. Lower the heat and simmer uncovered for 45 minutes. Add 1 teaspoon of salt and continue to simmer for about 15 minutes, until the beans are tender. Set the beans aside to cool in their liquid.
  3. Meanwhile, heat the oil in a large stockpot. Add the pancetta and onions and cook over medium-low heat for 7 to 10 minutes, until the onions are translucent. Add the carrots, celery, garlic, 1 tablespoon of salt, the pepper, and red pepper flakes. Cook over medium-low heat for 7 to 10 minutes, until the vegetables are tender. Add the tomatoes with their puree, the cabbage, if using, the kale, and basil and cook over medium-low heat, stirring occasionally, for another 7 to 10 minutes.
  4. Drain the beans, reserving their cooking liquid. In the bowl of a food processor fitted with a steel blade, puree half of the beans with a little of their liquid. Add to the stockpot, along with the remaining whole beans. Pour the bean cooking liquid into a large measuring cup and add enough chicken stock to make 8 cups. Add to the soup and bring to a boil. Reduce the heat and simmer over low heat for 20 minutes.
  5. Add the bread to the soup and simmer for 10 more minutes. Taste for seasoning and serve hot in large bowls sprinkled with Parmesan and drizzled with olive oil.


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2 tablespoons vegetable or canola oil
1 tablespoon ground cumin
1 teaspoon ground coriander seed
1 medium onion, peeled, small diced
6 cloves garlic, peeled, minced
2 cans (4 ounces) green chilies
1 quart chicken stock
1 whole pickled jalapeno pepper, plus 2 tablespoons pickling liquid from container 
1 can (15 ounces) white navy beans, great northern beans, or cannellini beans
4 boneless skinless chicken breast (about 2 pounds)
1 pound pepper jack cheese, shredded (divided)
2 tablespoons lime juice
1 lime, cut into wedges for serving
1 cup fresh cilantro, roughly chopped (divided)
Kosher salt
4 to 6 scallions, thinly sliced

  1. Add oil to large pot over medium high heat until shimmering. Add cumin and coriander and cook, stirring, until fragrant, about 30 seconds. Add onions and garlic, sautéing until translucent. 
  2. Add chilies and cook, stirring, until incorporated. Add chicken stock and chicken breasts. Add water if needed to completely submerge chicken breasts. Bring to a boil, reduce to a bare simmer and cook, stirring occasionally, until chicken breasts register 150 degrees on a thermometer, about 15 minutes. 
  3. Transfer chicken breasts to a bowl and let rest. Continue simmering broth and add beans and their liquid.
  4. When chicken is cool enough to handle, shred into bite-sized pieces and add back to the pot. Stir in half of the cheese until melted. Stir in the jalapeno pickling liquid, lime juice, and half the cilantro. Season to taste with salt. 
  5. Serve immediately with additional shredded cheese, lime wedges, cilantro, and scallions. 


(Serves 4)


3 tablespoons canola or vegetable oil
1 ½ pound pork shoulder or stew meat, ½” cubes
Salt and pepper, to taste
½ teaspoon ground cumin
½ teaspoon ground coriander
1 tablespoon fresh oregano leaves (or 1 ½ teaspoon dried oregano)
4 cloves garlic, coarsely chopped
1 large yellow onion, chopped
4 each ancho chilies in adobo
1 can (28 ounce) tomatoes, crushed
1/2 cup chicken broth or water
1 large red bell pepper, cut into ½” pieces
1 pound fresh pumpkin or hearty squash (butternut or kabocha), peeled and cubed

Serve with: warm flour tortillas, chopped white onion, cilantro sprigs, slices of avocado, and grated cotija or cheddar cheese


  1. Heat oil in a heavy bottomed pan or Dutch oven over medium-high heat until very hot. Add pork in batches, careful not to overload the pan or it will stew and not brown. Season pork with salt and pepper. Transfer browned pork to another container until all pork is done. 
  2. To the same pan, add cumin, coriander, and oregano and toast, shaking pan, until fragrant, about 1 minute (don’t toast dried oregano if using). Add the garlic and onions, stirring, for 1 minute. 
  3. Add chilies and tomatoes. Bring mixture to a boil. 
  4. Add the pork back to the pan, reduce heat to a simmer and cook, covered, stirring occasionally, until meat is very tender, about 1 hour. Add broth or water if chili becomes too thick.  
  5. Stir in bell pepper and pumpkin. Continue to simmer, covered, for 20-30 more minutes or until pork and vegetables are tender. Add more liquid if desired. Season to taste with salt and pepper. 

Serve with warm tortillas, chopped white onion, cilantro sprigs, slices of avocado, and grated cotija or cheddar cheese, if desired.


(Serves 6)


1 cup chopped red onion
2 tablespoons olive oil
5 large cloves of garlic, crushed or minced
2 tablespoons chili powder, or more to taste
2 teaspoons ground cumin
2 cups juicy chopped fresh tomatoes
1 (15 ounce) can no-salt-added black beans, drained
1 cup water (or red wine)
1 cup chopped bell pepper (any color)
1 cup chopped zucchini
1 cup corn kernels
1 cup chopped white or portobello mushrooms
1 cup chopped fresh cilantro, packed
1/8 teaspoon cayenne pepper, or more to taste
Salt and freshly ground black pepper, to taste


  1. Heat oil in medium pot. Add onion, garlic, chili powder and cumin. Saute over medium heat until onion is soft, about 5 minutes. Add remaining ingredients (except garnishes) and stir. Bring to a boil, then lower heat and simmer 20 minutes or until vegetables are soft. Add more liquid if needed.
  2. Serve alone or over rice (preferably brown). Garnish if desired with any of the following: reduced-fat cheddar cheese, onion, fat-free sour cream, guacamole, fresh cilantro.



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2 cups green lentils 
1 bunch of Swiss chard 
1 medium diced onion 
1 tbsp. garlic, mashed
2 diced potatoes 
4 tbsp. vegetable or canola oil
1 bunch of chopped cilantro 
2 lemons, to taste
Salt, to taste 


  1. Add diced onion to a pot and caramelize them with oil and crushed garlic
  2. Wash the lentils, put 8 cups of water at high heat for 10 minutes. Reduce the heat and cover the pot when the dish begins to boil.
  3. Add the Swiss chard stems, potatoes, and more water. Allow this to boil for another 5 minutes before adding the chopped Swiss chard leaves at high temperature.
  4. Add more water for preferred soup consistency, add diced cilantro and lemon juice
  5. Salt may be added to taste
  6. Serve with fresh lemon


  1. Trader Joe’s Pre-diced onion 
  2. Trader Joe’s frozen crushed garlic 
  3. Trader Joe’s Pre-cooked lentils 








3 cans of vegetable stock
1 cup of celery
1 cup of carrots
1 potato
½ cup of onions
½ can of kidney beans (drained)
1 tsp of salt
1 tsp of pepper


  1. Chop celery, carrots, potato, and onion on medium high heat.
  2. Saute celery, carrots, potato, and onion on medium high heat
  3. Add vegetable stock and drained kidney beans.
  4. Simmer on low heat for 20 minutes. Add salt and pepper for taste.