Rotisserie Chicken, Black Bean and Corn Bowls
Need an easy weekday meal or meal that you can prepare ahead of time? Look no further! Add rice, beans and corn to shredded and spiced rotisserie chicken to make a flavorful, fiber-forward meal that is a breeze to prepare.
Learning Objectives
Learn how to meal prep rice bowls in the microwave.
Substitutions (optional)
Substitute tempeh or tofu for the chicken.
Level-Ups (optional)
Add chopped jalapeno, Cotija cheese, shredded carrot, shredded cabbage, pumpkin seeds, extra salsa and/or chopped red onion.
Pomegranate-Apple Salsa
This a winter twist on a summer salsa as pomegranate seeds and apple take center stage. A bit of lime and herbs take this salsa to the next level. If you prefer a little heat, add half of a fresh jalapeno.
Learning Objectives
Learn how to make a fruit salsa.
Turkey-Veggie Meatballs
These versatile turkey and vegetable meatballs can be simmered in a tomato sauce or eaten on their own. The addition of spinach, green onion and carrots ups the nutritional value (more fiber) while the grated Parmesan cheese or nutritional yeast layers on even more flavor.
Learning Objectives
Learn how to make flavorful meatballs.
Level Ups (optional)
Add in any chopped herbs and citrus zest.
Substitutions (optional)
Substitute diced, cooked onion for the green onions.
5-Ingredient Vegan Chili
This is the easiest chili to make in under 20 minutes. This recipe contains 5 ingredients: onion, a can of black beans, a can of diced tomatoes, a jar of salsa and a packet of taco seasoning. Combined with the essential kitchen ingredients of olive oil, salt and pepper, you will find yourself making this chili over and over again.
Learning Objectives
Learn how to make a simple vegan chili.
Rainbow Whole Wheat Flatbreads
This no-yeast pizza-like dough is a cinch to make. Instead of a traditional yeast dough, the baking powder and yogurt activate to make it puffy and light. Let the dough rest for at least 20 minutes after making it so that it is easier to roll or stretch.
Learning Objectives
Learn how to make your own flatbread at home.
Substitutions (optional)
Substitute whole wheat pitas for the cooked flatbreads.
White Bean-Rosemary Salad
This salad is super easy to make. Start by making the light vinaigrette into the same bowl in which you will be tossing the salad (less dishes, yay!). Add in the beans, red pepper, rosemary, spinach and green onions and you have a delicious side salad or main dish.
Learning Objectives
Learn how to make a white bean salad in 5 minutes.
Level Ups (optional)
Add a handful of nuts or seeds at the end for more fiber, fat and protein. Add a little bit of lemon zest to enhance the flavor.
Substitutions (optional)
Substitute garbanzo beans for the white beans.
Creamy No-Dairy Tomato Soup
Make your own creamy, delicious and flavor-filled tomato soup! Just blend a large can of tomatoes, a handful of cashews, sautéed onions and garlic and seasonings. Level-up the layers of flavor with a generous splash of balsamic vinegar and a spoonful of pesto.
Learning Objectives
Learn how to make your own soup in under 10 minutes.
Level Ups (optional)
When heating, add a handful or two of fresh spinach. Garnish with thinly sliced basil leaves.
Substitutions (optional)
Substitute ½ teaspoon garlic powder and 2 teaspoon onion powder for the garlic and onions. Substitute 1 teaspoon dried basil in place of the pesto. Substitute sherry or red wine vinegar in place of the balsamic vinegar.
Basic Hard-Boiled Eggs
If you cook a few to a dozen eggs at the beginning of the week, you can use them in salads, for a snack or a part of a quick grab-and-go breakfast. Pro tip: mark any cooked unshelled eggs that you store in the refrigerator with the letter “H” so they are not confused for raw eggs (yes, this happens!)
Learning Objectives
Learn how to cook the perfect hard-boiled egg.
Sesame-Garlic Spinach
This is a quick, easy and nutritious recipe that can be made in 5 minutes. The addition of garlic and sesame oil boost the flavor with little effort, and the sesame seeds add protein, fiber and crunch. Even the pickiest of eaters will enjoy these greens.
Learning Objectives
Learn how to cook a quick plate of flavorful greens.
Level Ups (optional)
Spoon 1 tsp of rice wine vinegar over the spinach. Add in 1 tsp grated ginger root along with the garlic.
Tortilla Crunch Chicken-Lime Salad
Did you know that corn is a whole grain? It appears twice in this main course salad, once folded into a fiber-filled salad base along with romaine, tomatoes, black beans and avocado, and the other time as a crunchy-savory salad topper. This salad is a great way to use up the other half of a rotisserie chicken. Elevate the chicken with lime, garlic and spices. Stir in green onions, cilantro and celery and you have a salad will beat the heat and dazzle your taste buds.
Learning Objectives
Learn how to assemble a no-cook meal using leftover rotisserie chicken.
Level Ups (optional)
Add diced jicama, sliced radish, and/or finely diced mango.
Substitutions (optional)
Substitute a can of drained and rinsed black beans for the chicken and delete the black beans in the romaine mixture.
Notes
Drizzle our Avocado Cilantro Crema on top of this salad. Click here for the recipe.