The Best Weeknight Dinners 15 Healthy Meals in 45 Minutes or Less

THE BEST
WEEKNIGHT DINNERS
15 HEALTHY MEALS IN 45 MINUTES OR LESS
By Katie Webster
ABOUT THE BOOK
In our busy world, finding the time to make healthy weeknight dinners can be a
challenge! And if you’re interested in choosing sustainably raised meats, and locally
sourced produce it can seem outright overwhelming at times. Enter the Best
Weeknight Dinners. It is packed with fresh and delicious meals, all ready in 45 minutes
or less. (Some in only 20 minutes!)
From healthier twists of beloved classics like Shrimp in Garlic Sauce (page 17) to brand
new favorites like 5-Spice Beef and Broccoli Stir-fry (page 30) we’ve got it all covered.
All 15 of these tried-and-true recipes feature seasonal produce, and sustainable

protein sources so you can feel great about making them a part of your weekly menu
rotation. It is our goal to make this collection of recipes your new go-to guide to
getting delicious, seasonal meals on the family table every night of the week.
2
TABLE OF CONTENTS
About the Book 2

Hoisin Pork & Pepper Stir-Fry 5
One Pan Chicken with Squash & Mushrooms 7
Easy Salmon with Avocado & Basil 9
Mexican Stuffed Peppers 11
Chicken Coconut Curry 14
Stove-Top Macaroni & Cheese with Kale 17
Shrimp in Garlic Sauce 19
Creamy Chicken & Peas 21
Honey Sriracha Chicken & Cashew Stir-fry 23
Jerk Spiced Salmon with Hot & Sweet Slaw 26
Meatless Reuben Sandwiches 29
5-Spice Beef & Broccoli Stir-fry 32
Chicken Tacos with Poblano Peppers 35
Zucchini Ribbon Pita Pizzas 38
Healthier Sloppy Joes 40
About the Author 42
4
HOISIN PORK & PEPPER STIR-FRY
Active Time: 20 minutes
Total Time: 20 minutes
Makes: 6 cups
Serving Size: 1 ½ cups
This Hoisin Pork and Pepper Stir-fry is so easy to make for busy weeknight dinners. My kids
love the sweet sauce and I love that it is ready in only 20 minutes!
INGREDIENTS
¼ cup hoisin sauce (gluten-free if desired)
1 tablespoon tamari, coconut aminos or soy sauce
2 teaspoons white vinegar
1 teaspoon ground ginger
½ teaspoon ground pepper (preferably white pepper)
1 tablespoon coconut oil, organic canola oil or avocado oil
2 bell peppers, cut into bite sized pieces
1 cup chopped onion
2 cloves garlic, chopped
1 pound ground pork
1 cup thawed shelled edamame
½ cup chopped roasted unsalted peanuts or cashews
INSTRUCTIONS
1. Stir hoisin, soy sauce, white vinegar, ginger and pepper in a small dish.
2. Heat oil in a wok or large skillet over high heat. Add peppers, onion and garlic and cook,
stirring until the vegetables start to soften, 3 to 5 minutes. Scrape the pepper mixture out
onto a plate and keep warm.
3. Add pork to the wok or skillet and cook, breaking up until the pork is no longer pink, 5 to 7
minutes. Add edamame, the vegetable mixture and the sauce and cook, stirring until
heated through, about 2 minutes more. Serve topped with nuts.
SERVING
Calories: 491 Carbohydrates: 24 g Sugar: 10 g

PER
Fat: 30 g Protein: 18 g Added Sugars: 5 g

Saturated Fat: 13 g Fiber: 6 g
5
THE BEST WEEKNIGHT DINNERS | BY KATIE WEBSTER
6
ONE PAN CHICKEN WITH SQUASH & MUSHROOM
Makes: 18 ounces chicken, 4 cups vegetables
Serving Size: 4.5 ounces chicken and 1 cup vegetables
Everyone will love that this easy weeknight meal is cooked on one pan and takes just 15
minutes of prep. The chicken is cooked with butternut squash and mushrooms and herbs. It
really is so simple and family friendly. Plus it is naturally gluten-free and paleo.
INGREDIENTS
1 pound butternut squash, peeled and cut into 1-inch
chunks
2 tablespoons olive oil, divided
2 teaspoons Herbes de Provence, divided
1 ¼ teaspoon coarse kosher salt, divided
½ teaspoon ground pepper
1 ½ pound boneless, skinless chicken thighs
1 8-ounce container baby bella, crimini or white
mushrooms, quartered
INSTRUCTIONS
1. Preheat oven to 425 degrees F. Lightly coat a large baking sheet with cooking spray.
2. Toss squash with 2 teaspoons oil, ¾ teaspoon salt and ¼ teaspoon pepper. Spread out
on the baking sheet and place in the oven, roast 15 minutes.
3. Meanwhile, brush 2 teaspoons oil over the chicken and sprinkle with 1 teaspoon herbs, ¾
teaspoon salt and ¼ teaspoon pepper.
4. Remove the baking sheet from the oven, add mushrooms, the remaining 1 teaspoon
herbs, and the remaining 2 teaspoons oil. Toss the squash and the mushrooms until the
mushrooms are moistened. Spread back out into an even layer. Nestle the chicken into the
vegetables. Return the pan to the oven and continue roasting until the chicken is cooked
through, is no longer pink in the center and the squash is tender, 20 minutes more.
SERVING

PER

7
8
EASY SALMON WITH AVOCADO & BASIL
Serving Size: 5 ounces salmon, 2 ½ tablespoons avocado
Here is an easy recipe for salmon cooked in a cast iron skillet. Top it off with avocado, lime,
basil and salt mashed together. It comes together in 15 minutes flat and is naturally gluten-
free, low-carb and paleo.
INGREDIENTS
2 teaspoons coconut oil
1 ½ teaspoon coarse kosher salt, divided
1 teaspoon Italian seasonings
½ teaspoon crushed red pepper
¼ teaspoon ground black pepper
1 ½ pounds boneless salmon filet, skin removed
1 avocado
¼ cup chopped basil
1 tablespoon lime juice
chopped scallions, for garnish
INSTRUCTIONS
1. Heat oil in a large cast-iron skillet over medium high heat. Sprinkle ¾ teaspoon salt,
Italian seasonings, crushed red pepper and black pepper all over the salmon. Lay salmon
filet skinned side up in the hot oil. Let cook, undisturbed until browned and crispy along the
bottom edge, and the skin is opaque about half way up the side of the filet, 4 to 6 minutes,
depending on thickness. Flip salmon over and remove skillet from heat. Allow salmon to
remain in hot skillet to allow the carry-over heat to continue cooking the other side to
desired doneness, about 4 minutes more.
2. Meanwhile, peel pit and mash avocado with basil, lime juice and the remaining ¾
teaspoon salt.
3. Serve salmon topped with avocado mash sprinkled with scallions if desired.
SERVING
Calories: 232 Carbohydrates: 7 g Sugar: 0.5 g

PER

9
10
MEXICAN STUFFED PEPPERS
Makes: 6 servings
Serving Size: 1 stuffed pepper half
These cheesy spicy Mexican stuffed bell peppers come together in only 20 minutes for a
low-carb, gluten-free and totally delicious weeknight meal.
INGREDIENTS
3 large bell peppers, cut in half lengthwise and cored
2 teaspoons coconut oil or avocado oil
1 pound ground grass fed beef
1 cup chopped red onion
1 cup chopped white or crimini mushrooms
1 tablespoon ground cumin
1 tablespoon chili powder
½ teaspoon ground chipotle chili
½ teaspoon salt
¼ teaspoon cinnamon
½ cup canned tomato puree
4 ounces shredded sharp cheddar cheese
chopped fresh cilantro leaves for garnish, optional
INSTRUCTION
1. Place the peppers, cut side down in a microwave safe baking dish. Add 1 cup water to
the baking dish. Cover with a layer of parchment or wax paper. Cover with plastic wrap.
Microwave on high until the peppers are just starting to soften, 4 to 5 minutes. Carefully
remove cover, drain off water and turn the peppers cut-side up in the baking dish.
2. Meanwhile, heat oil in a large skillet over medium-high heat. Add beef and cook,
crumbling with a wooden spoon until the meat is browned, about 5 minutes. Add onion and
mushrooms and cook, stirring often, until the mixture is browning along the edge of the pan
and the vegetables are softened, 4 to 6 minutes. Stir in cumin, chili powder, chipotle, salt
and cinnamon and cook until fragrant, about 30 seconds. Remove from heat and stir in
tomato puree.
11
THE BEST WEEKNIGHT DINNERS | BY: KATIE WEBSTER
MEXICAN STUFFED PEPPERS (CONTINUED)
3. Fill the peppers with the meat mixture (about ½ cup per pepper half). Top with cheese,
dividing evenly. Microwave the peppers in the baking dish, uncovered until the cheese is
melted and the peppers are tender, 2 to 3 minutes. Serve warm with cilantro on top if
desired.
SERVING

PER

12
13
CHICKEN COCONUT CURRY
Makes: 6 servings
Serving Size: 1 ½ cup each
This is a British style chicken curry stew with coconut, carrots and peas. I add in fresh
cilantro and lime at the end for a pop of fresh flavor. Gluten-free, Dairy-free and Grain–free.
INGREDIENTS
2 tablespoons curry powder, divided
3/4 teaspoon salt, divided
1 ½ pounds boneless, skinless chicken breast, cut into bite-sized cubes
2 tablespoons coconut oil or canola oil, divided
1 large yellow onion, chopped
1 tablespoon chopped garlic
1 14-ounce can “lite” coconut milk
1 14-ounce can reduced sodium chicken broth
4 cups gold potatoes cut into 1-inch chunks, about 1 pound 4 ounces
1 cup sliced carrots
½ cup chopped celery
¾ cup frozen peas
¼ cup chopped cilantro
1 tablespoon brown sugar
INSTRUCTION
1. Sprinkle 1 teaspoon curry powder and ¼ teaspoon salt over the chicken and toss to
coat. Heat 1 tablespoon coconut or canola oil in a large Dutch oven or Soup pot over
medium high heat. Add chicken and brown, stirring once or twice until mostly browned, 6 to
8 minutes. Transfer the chicken to a plate. It will continue cooking in a later step.
2. Heat the remaining 1 tablespoon oil in the pot and add the onion and garlic. Cook, stirring
often until the onions are starting to soften, 3 to 4 minutes. Stir in the remaining 1
tablespoons plus 2 teaspoons curry and cook, stirring until fragrant but not browned, 30
seconds to 1 minute. Add coconut milk, broth, potatoes, carrots, celery and the remaining
½ teaspoon salt and bring to a boil over high heat, stirring often. Reduce heat to medium-
low to maintain a simmer and cook, stirring occasionally, until the potatoes and carrots are
tender, 10 to 12 minutes.
14
CHICKEN COCONUT CURRY (CONTINUED)
3. Stir in the chicken and peas, increase heat to high, and continue cooking until the
chicken is cooked through, about 5 minutes longer. Stir in cilantro and brown sugar.
SERVING

PER

15
16
STOVE-TOP MACARONI & CHEESE WITH KALE
Makes: 5 cups
Serving Size: 1 ¼ cups
This 20-minute stove-top macaroni and cheese with kale is a healthy vegetarian dinner that
the whole family will devour.
INGREDIENTS
salt for pasta water plus ¼ teaspoon, divided
3 ½ cups dry whole-wheat pasta, such as fusilli, rotini or macaroni
3 cups finely chopped kale
2 tablespoons unsalted butter
1 shallot, minced
2 tablespoons flour
1 cup milk
¼ teaspoon pepper
5 oz shredded sharp cheddar
INSTRUCTION
1. Bring a large pot of salted water to a boil.
2. When water boils, prepare pasta according to package instructions adding kale for the
last 4 minutes of boiling. Drain well.
3. Meanwhile, melt butter in a medium saucepan over medium heat. Add shallot and cook,
stirring until the shallot is slightly softened, 1 to 2 minutes. Sprinkle flour over the shallot
and stir to dissolve flour into the butter. Add milk, and whisk until all of the flour is
incorporated into the milk. Add ¼ teaspoon salt and pepper. Bring to a simmer, reduce heat
to medium-low and cook stirring often until sauce is thick and the shallot is tender, about 3
minutes. Remove the sauce from the heat. Stir in cheddar until smooth.
4. Stir pasta and kale with the sauce in the pasta pot and serve hot.
SERVING

PER

17
18
SHRIMP IN GARLIC SAUCE
Makes: 5 cups
Serving Size: 1 ¼ cups
Top pasta with this steaming hot shrimp in garlic sauce with lemon and parsley for an easy
20 minute entree on busy weeknights. Naturally gluten-free and paleo.
INGREDIENTS
2 lbs frozen 16-20 ct. peeled and deveined shrimp
2 tablespoons extra-virgin olive oil
½ teaspoon salt
3 cloves garlic, minced
2 tablespoons lemon juice
½ cup roughly chopped Italian parsley
Freshly ground pepper to taste
INSTRUCTION
1. Pat shrimp dry.
2. Heat oil in a large cast-iron skillet over high heat until shimmering but not smoking. Add
shrimp and sprinkle with salt. Let cook, until bright pink and starting to brown on the
bottom, about 2 minutes.
3. Push shrimp to one side of the skillet, and tilt skillet to allow oil to pool on the open
surface of the skillet. Add garlic to the oil and stir. Cook, stirring the garlic only until the it is
fragrant and just starting to brown. Stir the garlic into the shrimp and stir to coat the
shrimp with the garlic. Redistribute the shrimp mixture onto the surface of the skillet.
Drizzle lemon over the shrimp and stir to coat. Continue cooking until the shrimp is just
cooked through, 40 seconds to 2 minutes.
4. Add parsley and black pepper, stir to coat and remove from the heat. Serve hot.
SERVING
Calories: 227 Carbohydrates: 4 g Sugar: 0.25 g

PER

Saturated Fat: 2 g Fiber: 0.25 g
19
20
CREAMY CHICKEN & PEAS
Makes: 4 cups
Serving Size: 1 cup
Keep this recipe in your back pocket for a very easy and fast chicken dinner with sweet
peas and creamy chive sauce. Hooray for family-friendly comfort food.
INGREDIENTS
1 tablespoon olive oil
1 pound boneless skinless chicken breast, cut into ¾-inch cubes
1 teaspoon coarse kosher salt
3 tablespoons all-purpose flour
1 cup chicken broth
2 cups frozen sweet peas
2 tablespoons sour cream
¼ cup chopped chives
Freshly ground pepper to taste
INSTRUCTION
1. Heat oil in a large skillet over medium-high heat. Add chicken in a single layer, sprinkle
with salt and cook, stirring once or twice until browned, 4 to 7 minutes.
2. Sprinkle flour over the chicken and stir to coat. Add broth, increase heat to high, and
bring to a simmer while stirring. Stir in peas and return to a simmer, stirring often. Cook until
the peas are heated through, the chicken is cooked through, and the sauce is thickened, 2
to 3 minutes after returning to a simmer. Remove from the heat and stir in sour cream and
chives. Serve hot with fresh pepper on top.
SERVING

PER

21
22
HONEY SRIRACHA CHICKEN & CASHEW STIR-FRY
Makes: 6 cups
Serving Size: 1 ½ cups
Meet your new favorite weeknight meal: it's a gluten-free (and healthy) chicken stir-fry
recipe. It is ready in 20 minutes and I love the sweet heat from the Sriracha sauce.
INGREDIENTS
¼ cup honey
2 tablespoons dry sherry or Shao Shing cooking wine
1 tablespoon white vinegar
1 tablespoon sriracha, or to taste
1 ¼ teaspoon salt
1 tablespoon plus 2 teaspoons avocado oil or organic canola oil, divided
1 pound boneless, skinless chicken breast, cut into bite-sized cubes
1 tablespoon finely chopped garlic
1 teaspoon grated ginger root
6 cups chopped green cabbage
¼ cup reduced-sodium chicken broth
2 teaspoons corn starch
3 scallions, sliced or 3 tablespoons chopped cilantro leaves
½ cup chopped cashews, preferably roasted unsalted
INSTRUCTION
1. Stir honey, sherry, vinegar, sriracha and salt in a small bowl.
2. Heat 1 tablespoons oil in a large skillet or wok over high heat until shimmering but not
smoking. Swirl around the bottom of the wok. Add the chicken in a single layer, and let cook,
undisturbed until browned on the bottom, 2 to 4 minutes. Turn over and continue cooking
stirring once or twice, until no longer pink on the outside, 2 to 3 minutes longer. Remove
the chicken from the skillet or wok with a spatula and set aside on a plate. NOTE: The
chicken will continue cooking in a later step.
23
HONEY SRIRACHA CHICKEN & CASHEW STIR-FRY
(CONTINUED)
3. Add the remaining 2 teaspoons oil to the skillet or wok and return to high heat. Add garlic
and ginger, and stir fry until fragrant but not browned about 30 seconds. Add cabbage, and
stir to coat with the garlic and ginger. Stir in the sauce. Cover cook until the cabbage is
wilted, 2 to 3 minutes.
4. Stir broth and cornstarch together in a small dish and stir into the chicken, cabbage
mixture. Bring to a simmer, stirring constantly. Add the chicken and any accumulated juice
from the plate and bring to a simmer, stirring often. Cook until the chicken is cooked
through and the cabbage is tender, 2 to 3 minutes.
5. Remove from the heat and stir in scallions or cilantro and cashews.
SERVING

PER

24
25
JERK SPICED SALMON WITH HOT & SWEET SLAW
Makes: 4 servings
Serving Size: 3 ½ ounces salmon and 2 cups slaw
Spice up any day of the week with julienne-cut slaw with honey Sriracha dressing topped
with crispy Jerk-spiced salmon filet. It’s paleo and gluten-free.
INGREDIENTS
3 scallions, root end trimmed
3 cups ice water
4 teaspoons honey
2 teaspoons Sriracha hot sauce
4 teaspoons cider vinegar
3 teaspoons avocado oil or organic canola oil, divided
2 teaspoons flax seed oil
1 teaspoon kosher salt, divided
1 pound salmon filet, skin removed and cut into 4 portions
1 ½ teaspoons Jamaican Jerk seasoning
4 cups baby arugula or sunflower sprouts
2 cups finely chopped cabbage, julienne cut sweet salad turnips or daikon
2 cups julienne cut watermelon radish or radish
¼ cup toasted pepitas, toasted
INSTRUCTIONS
1. Cut scallion into two-inch lengths. Cut lengthwise into very thin strips. Submerge
scallion strips in the ice water and set aside.
2. Stir honey and sriracha in a small dish to combine. Take 2 teaspoons of the honey
mixture and transfer it to a large mixing bowl. Add vinegar, 2 teaspoons canola oil, flax oil
and ½ teaspoon salt and whisk to combine.
3. Sprinkle the remaining ½ teaspoon salt over the salmon. Sprinkle the Jerk seasoning on
both sides of the salmon. Heat the remaining 1 teaspoon canola oil in a large heavy skillet
over medium-high heat until shimmering but not smoking. Add salmon, skinned-side up, and
cook until crispy and browned on the bottom, 4 to 6 minutes. Flip over, remove skillet from
the heat and allow to continue cooking with the carry-through heat of the skillet.
26
JERK SPICED SALMON WITH HOT & SWEET SLAW
(CONTINUED)
4. Meanwhile prepare salad: Add cabbage, salad turnips or daikon, radishes and arugula or
sunflower sprouts to the large bowl with the dressing and toss to coat. Divide among four
plates.
5. To serve top the slaw with the salmon. Drizzle with the reserved honey Sriracha mixture
and sprinkle with pepitas. Drain the scallions and top the dishes with the scallions.
SERVING

PER

27
28
MEATLESS REUBEN SANDWICHES
Makes: 4 servings
Serving Size: ½ large sandwich
This Meatless Reuben is loaded with veggies, topped with lacto-fermented sauerkraut and
sauced with home-made skinny Russian dressing. It is ready in less than 30 minutes for an
awesome vegetarian meal the whole family will love!
INGREDIENTS
1 teaspoon avocado oil or organic canola oil
1 cup sliced mushrooms
½ cup sliced red onion
1 cup packed baby spinach
2 tablespoons plain Greek yogurt
2 teaspoons mayonnaise
2 teaspoons ketchup
1 teaspoon relish
pinch celery salt
4 large slices rye bread
4 teaspoons unsalted butter, softened
¾ cup sauerkraut, drained
3 slices Swiss cheese, about 2 ounces
INSTRUCTIONS
1. Heat oil in a medium skillet over medium-high heat. Add mushrooms and onion and cook,
stirring often until the mushrooms and onions are softened and browned, 4 to 6 minutes.
Add spinach, and stir until wilted. Remove from the heat.
2. Meanwhile, stir Greek yogurt, mayonnaise, ketchup, relish and celery salt in a small dish.
Lay bread on work surface. Butter bread, dividing evenly. Flip bread, butter side down.
Spread the yogurt mixture over the other side of bread, dividing evenly among the four
slices.
3. Divide vegetable mixture between two slices of bread. Top with sauerkraut. Top with
cheese, cutting one piece in half to divide between the sandwiches. Close sandwiches.
29
MEATLESS REUBEN SANDWICHES (CONTINUED)
4. Lay sandwiches in a large dry skillet and set over medium heat. Cook until browned and
the cheese is melted, 3 to 4 minutes per side. Cut in half to serve.
SERVING

PER
Fat: 12 g Protein: 9 g Trans fat: 0 g

30
31
5-SPICE BEEF & BROCCOLI STIR-FRY
Makes: 4 servings
Serving Size: 2 cups
Here is a clean-eating Beef and Broccoli Stir-fry with peppers and Chinese 5 spice. Gather
your ingredients, chop your veggies and stir your sauce before you start cooking, because
this stir-fry comes together quickly once you start to cook! It is sugar-free, paleo and whole-
30 approved.
INGREDIENTS
1 pound grass-fed beef NY strip steak or sirloin, patted dry with paper towels
1 teaspoon coarse kosher salt
½ teaspoon ground white pepper
1 ¼ cup reduced sodium chicken broth, chicken bone broth or [home-made chicken
stock], divided
1 tablespoon tapioca starch or tapioca flour
2 teaspoons Balsamic vinegar
2 tablespoons avocado oil, divided
2 bell peppers, any color, cut into 1-inch squares
1 pound broccoli crowns, cut into small florets (about 6 cups)
1 large clove garlic, minced
2 teaspoons minced ginger
1 teaspoon Chinese Five Spice
½ to 1 teaspoon crushed red pepper flake, or to taste
INSTRUCTIONS
1. Cut beef into bite-sized strips, about the size of a small domino. Discard any large
chunks of fat as you go. Sprinkle with salt and white pepper and turn to coat.
2. Stir ¼ cup broth, vinegar and tapioca in a small dish.
3. Heat 1 tablespoon oil in a wok or large skillet over high heat. Add beef, in a single layer
and allow to sear until browned on one side, 90 seconds to 2 minutes. Turn over with a
spatula and let sear on the other side, 1 to 2 minutes. Transfer the beef, and any juices, to
a plate and keep warm.
32
5-SPICE BEEF & BROCCOLI STIR-FRY (CONTINUED)
4. Add the remaining 1 tablespoon oil to the wok or skillet and swirl to coat the cooking
surface. Add peppers, broccoli, garlic and ginger and cook, stirring constantly until the
garlic starts to brown, about 1 ½ minutes. Add Chinese Five Spice and crushed red pepper
and toss to coat. Add the remaining 1 cup broth, stir and cover. Cook, removing lid to stir
occasionally, until the vegetables are crisp-tender, 3 to 4 minutes.
5. Re-stir the tapioca slurry and add to the stir-fry while stirring. Continue cooking and
stirring until the broccoli just tender and the sauce is thickened. Stir in the beef and juices
and cook until heated through, 2 to 5 minutes.
SERVING
Calories: 279 Protein: 31 g
PER
Fat: 11 g Fiber: 7 g
Carbohydrates: 16 g
33
34
CHICKEN TACOS WITH POBLANO PEPPERS
Makes: 4 servings
Serving Size: 2 tacos
20 minute ground chicken tacos with poblanos are the perfect super simple family friendly
weeknight entree!
INGREDIENTS
8 corn tortillas
1 tablespoon avocado oil or organic canola oil
1 poblano chili pepper or green bell pepper, seeded and diced
1 cup finely chopped onion
1 tablespoon minced garlic
1 pound ground chicken
1 tablespoon chili powder
1 tablespoon ground cumin
1 teaspoon salt
¼ teaspoon ground chipotle, or to taste
2 tablespoons tomato paste
¼ cup water
limes, salsa, lettuce, cabbage and avocado for serving
INSTRUCTIONS
1. Preheat oven to 325 degrees F. Wrap tortillas in foil stacked in two packages of four.
Place tortillas in hot oven to warm.
2. Meanwhile, heat oil in a large skillet over medium-high heat. Add poblano, onion and garlic,
and cook, stirring often until the vegetables are softened and beginning to brown, 5 to 8
minutes. Add chicken, and cook, breaking up into small pieces as it becomes opaque, until
the chicken is completely cooked, 4 to 6 minutes.
3. Sprinkle with chili powder, cumin, salt and chipotle, and stir to coat until fragrant, 30 to
90 seconds. Add tomato paste and water and stir until the tomato paste is dissolved into
the water and it forms a sauce to coat the chicken mixture.
35
CHICKEN TACOS WITH POBLANO PEPPERS (CONTINUED)
4. Serve the chicken in the warm tortillas and top with desired toppings.
SERVING

PER
Fat: 15 g Protein: 25 g Trans fat: 0 g

36
37
ZUCCHINI RIBBON PITA PIZZAS
Makes: 4 servings
Serving Size: 1 pizza
These 20 minute Zucchini Ribbon Pita Pizzas are a super fast, vegetarian weeknight meal
that is also kid friendly. They will be making a regular rotation throughout zucchini season!
INGREDIENTS
4 6-inch pita breads, whole grain if desired
2/3 cup tomato sauce
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 small zucchini, cut into ribbons with a vegetable peeler
½ cup crumbled mild feta cheese, preferably goat feta
2 teaspoons chopped fresh oregano
Freshly ground black pepper
INSTRUCTION
1. Arrange oven rack in the bottom third of the oven. Preheat oven to 425 degrees F.
2. Lay pita breads on a large rimmed baking sheet lined with parchment or foil. Spread
tomato sauce over the pitas, leaving edges clean and dividing the sauce evenly. Top with
mozzarella cheese. Divide the zucchini ribbons over the cheese. Top with feta, dividing
evenly. Sprinkle with oregano and pepper.
3. Transfer the baking sheet to the bottom rack of the oven and bake until the cheese is
melted and the pitas are browning along the edges, 7 to 10 minutes.
SERVING

PER
Fat: 11 g Protein: 17 g
38
39
HEALTHIER SLOPPY JOES
Makes: 8 servings
Serving Size: 1 bun and generous ½ cup beef mixture
These Healthy Sloppy Joes may skimp on added sugar, coming in at only 2 grams per
serving, but they definitely don't skimp on lip smacking flavor. And you'll be able to get
dinner on the table in under 40 minutes making this a perfect weeknight recipe!
INGREDIENTS
1 tablespoon avocado oil or organic canola oil
2 medium sweet onions, diced (about 3 cups)
10 ounces white mushrooms, about 4
1 pound lean ground beef, preferably grass fed
3 tablespoons flour
1 cup crushed tomatoes
1 cup reduced-sodium chicken broth
1 tablespoon maple syrup or brown sugar
1 tablespoon white vinegar
1 tablespoon Worcestershire sauce
¾ teaspoon salt
½ teaspoon chopped fresh thyme
Freshly ground pepper
Pinch allspice
8 whole grain buns, toasted if desired
INSTRUCTION
1. Heat oil in a large skillet over medium heat. Add onion and cook, stirring often until very
soft, translucent and browned, 12 to 15 minutes. If onions are browning too quickly, add 1
to 3 tablespoons water.
2. Meanwhile, pulse mushrooms in a food processor fitted with steel blade attachment
until finely chopped. Alternatively, finely chop with a knife.
40
HEALTHIER SLOPPY JOES (CONTINUED)
3. Add mushrooms to the onions, and cook, until the mushrooms have release their juices
and the liquid has evaporated, 4 to 6 minutes. Add beef, and cook, crumbling with a wooden
spoon, until broken up, about 3 minutes.
4. Sprinkle flour over the meat mixture, and stir to coat. Add tomatoes and broth and bring
to a simmer, stirring often. Stir in brown sugar, vinegar, Worcestershire sauce, salt, thyme,
pepper and allspice and simmer, stirring occasionally until the beef is cooked through and
the sauce is thick and glossy, 3 to 5 minutes longer. Serve on buns.
SERVING

PER
Fat: 8 g Protein: 20 g
41
Katie is a classically trained chef,
former test kitchen professional,
cookbook author and food blogger
living in Vermont. She blogs about
using sustainably sourced ingredients
to make healthy weeknight dinners,
and seasonal side dishes at
HealthySeasonalRecipes.com.
As a freelance content developer,

Katie creates custom recipes and
photography for online and print
magazines such as EatingWell and
Fitness Magazine and food brands
such as Cabot Creamery Cooperative
and Juicy Juice. In her free time she
spends time with her husband and
two daughters, teaches group fitness
classes and attempts to maintain an
overly ambitious garden.
Join Katie here

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THE BEST

All 15 of these tried-and-true recipes feature seasonal produce, and sustainable

About the Book 2

Calories: 491 Carbohydrates: 24 g Sugar: 10 g

Fat: 30 g Protein: 18 g Added Sugars: 5 g

Calories: 353 Carbohydrates: 15 g Sugar: 3 g

Fat: 17 g Protein: 35 g Added Sugars: 0 g

Calories: 232 Carbohydrates: 7 g Sugar: 0.5 g

Fat: 9 g Protein: 32 g Added Sugars: 0 g

Calories: 256 Carbohydrates: 10 g Sugar: 5 g

Fat: 16 g Protein: 19 g Added Sugars: 0 g

Calories: 256 Carbohydrates: 10 g Sugar: 5 g

Fat: 16 g Protein: 19 g Added Sugars: 0 g

Calories: 425 Carbohydrates: 44 g Sugar: 5 g

Fat: 21 g Protein: 20 g Added Sugars: 0 g

Calories: 227 Carbohydrates: 4 g Sugar: 0.25 g

Fat: 9 g Protein: 31 g Added Sugars: 0 g

Calories: 311 Carbohydrates: 17 g Sugar: 4 g

Fat: 9 g Protein: 39 g Added Sugars: 0 g

Calories: 310 Carbohydrates: 23 g Sugar: 16 g

Fat: 13 g Protein: 26 g Added Sugars: 11 g

Calories: 262 Carbohydrates: 15 g Sugar: 9 g

Fat: 11 g Protein: 26 g Added Sugars: 6 g

Calories: 229 Carbohydrates: 20 g Sugar: 2 g

Fat: 12 g Protein: 9 g Trans fat: 0 g

2. Stir ¼ cup broth, vinegar and tapioca in a small dish.

Calories: 333 Carbohydrates: 28 g Sugar: 5 g

Fat: 15 g Protein: 25 g Trans fat: 0 g

Calories: 311 Carbohydrates: 37 g Sugar: 2 g

Calories: 300 Carbohydrates: 39 g Sugar: 9 g

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