Fresh, balanced meals you can execute in 30 minutes or less.

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Glazed tofu with sautéed vegetable and rice
Glazed tofu with sautéed vegetable and rice
A cool thing about tofu is its a bit of blank slate. It is great for absorbing the full flavors of this sweet and slightly tangy glaze, and goes well with a nice base of rice and sauteed vegetables. Ingredients
  • 1 14 oz package extra firm tofu
  • 2 tablespoon canola oil plus 1 teaspoon
  • 1/4 cup plum sauce
  • 1 clove garlic, minced
  • 1 teaspoon rice vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon dry sherry
  • 2 teaspoons sesame seeds
  • 1 cup rice
  • 2 red bell peppers, cut into slices
  • 1 yellow bell pepper, cut into slices
  • 8 oz mushrooms, sliced
  Instructions
  1. Drain the tofu and cut it into 1/2 inch cubes. Place the cubes on a baking tray lined with paper towels. Place 2 layers of paper towels on top of the tofu. Press down to pull some moisture out; set aside.
  2. Prepare the rice according to package instructions.
  3. Combine the plum sauce, garlic, rice vinegar, soy sauce, and dry sherry in a small bowl; set aside.
  4.  Heat 2 tablespoons of the oil in a large skillet over medium heat. Add the tofu and fry until browned on all sides. Add the glaze and cook for about 2 minutes.
  5. Remove from heat and garnish with sesame seeds.
  6. Wipe the skillet clean and add the remaining 1 teaspoon oil over medium heat.  Sauté the peppers, onions and mushrooms until browned. Add salt and pepper to taste.
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Lemony seafood risotto
Lemony seafood risotto
Ingredients
  • 1 tablespoon olive oil
  • 1 onion, small dice
  • 2 garlic, minced
  • 1 fennel bulb, core removed and small dice
  • 1 cup arborio rice
  • 1/4 cup white wine
  • 1/4 teaspoon smoked paprika
  • 2 tablespoons fresh parsley, minced
  • 8 shrimp, peeled and deveined
  • 6 sea scallops
  • 6 cups chicken stock
  • 2 teaspoon lemon zest
  • 2 teaspoon lemon juice
  • 1 cup frozen mixed vegetables
Instructions
  1. Place the chicken stock in a medium sauce pan over low heat to warm.
  2. Add the oil to a large skillet over medium heat. Add the onion and fennel. Sauté until onion is translucent. About 3-5 minutes. Add the garlic and stir for 1 minute.
  3. Add the rice and paprika stir to toast for 1 minute. Add the white wine and allow to reduce to half; about 1 minute. Add 1 cup chicken stock. Stir over medium-low heat until the rice absorbs the stock. Continue to add stock 1-2 cups at a time until the rice is tender. You don’t need to stir the rice constantly, every minute or so is fine.
  4. When the rice seems close to done (about 10 minutes) add in the frozen vegetables and mix. Then add the seafood, parsley, lemon zest, juice. Cover and reduce heat to low. Allow the seafood to cook; about 5 minutes. Add salt and pepper to taste.
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Steak sandwiches with simple salad
Steak sandwiches with simple salad
Ingredients
  • 1 lb top sirloin streak
  • 4 teaspoons olive oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 red pepper, thinly sliced
  • 1 onion, cut in half and thinly sliced
  • 1 jar pesto
  • 3 tablespoons mayonnaise
  • 1 fresh baguette
  • 1 head leaf lettuce
  • 1 tomato
  • salad dressing
  Instructions
  1. Season the steak with salt and pepper.
  2. Heat 2 teaspoons oil on a grill pan or skillet. Slice in advance and then quickly cook, stir-fry style, about 1-2 minutes on each side (you can also leave the steak whole and intact and slice after cooking if you prefer to better control the temperature for rare or medium rare steak).
  3. Remove from heat to rest. Add the remaining oil to the grill pan. Add the peppers and onions. Cook until soft and a little charred on the ends.
  4. Combine 4 tablespoon pesto with the mayonnaise. Spread onto both sides of a sliced baguette. Add the steak to the baguette. Add the pepper and onion to the baguette.
  5. Prepare lettuce and tomato salad. Cut the baguette into sandwiches and serve with salad.
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Greek style burgers served with roasted broccoli
Greek style burgers served with roasted broccoli
Ingredients
  • 1 1/2 lbs lean ground sirloin
  • 1/2 cup crumbled feta
  • 1/2 cup roasted red pepper, diced
  • 1/4 cup kalamata olives, sliced
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon garlic powder (not garlic salt)
  • 2 teaspoon fresh rosemary, minced
  • 4 hamburger buns
  • tzatziki
  • 2 head broccoli, cut into florets
  • 2 tablespoon olive oil
  • 1/2 teaspoon salt
  • 2 nectarines
  Instructions
  1. Preheat grill to medium-low and oven to 425 F.
  2. In a large bowl combine sirloin, feta, red peppers, olives, salt, pepper, garlic powder and rosemary. Form the mixture into 4 - 6 patties.
  3. Place the broccoli on a baking sheet. Toss with olive oil and 1/2 teaspoon salt. Place in the oven for 15 minutes. Remove from oven.
  4. While the broccoli is cooking place the hamburgers on the grill, cooking on both sides until done.
  5. Serve with tzatziki on buns, and sliced nectarines on the side.
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Pork, shiitakes and vegetables served in lettuce cups
Pork, shiitakes and vegetables served in lettuce cups
Ingredients
  • 2 teaspoons canola oil
  • 1 lb ground pork
  • 1 tablespoon garlic, minced
  • 1 tablespoon ginger, minced
  • 2 carrots shredded
  • 1 celery, minced
  • 1 cup shiitake caps, thinly sliced (stems removed)
  • 2 tablespoons soy sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon hoisin sauce
  • 1/2 teaspoon brown sugar
  • 1 teaspoon rice vinegar
  • 1 head Boston lettuce
  Instructions
  1. Heat oil in a large skillet over medium heat. Add the pork and cook until browned, breaking up the larger chunks of meat.
  2. Add the garlic, ginger, carrots, celery and mushrooms. Cook for 2 minutes.
  3. In a small bowl combine the soy sauce, sesame oil, hoisin sauce, brown sugar and rice vinegar. Add the mixture to the pork. Cook for an additional 5 minutes.
  4. Serve in lettuce cups.
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Grilled personal pizzas with veggies
Grilled personal pizzas with veggies
This recipe was designed to be used as part of a weekly meal plan where grilled vegetables, cooked earlier in the week, are used on this pizza.  However, pizza is flexible so any of your favorite toppings, or leftover veggies stowed away in your fridge will work!  Personalized grilled pizzas are fun meals to prepare in warm summer months. Ingredients
  • 1 package pre-made pizza dough
  • leftover grilled vegetables
  • 1 jar pizza or marinara sauce
  • 2 cups mozzarella, shredded
  • 1/2 cup smoked gouda
  • 2 tablespoon basil, minced
  • 2 tablespoon olive oil
  Instructions
  1. Preheat grill to medium-high heat.
  2. Divide the dough into 4 pieces. Roll out each piece into an 8 inch circle (less if you want a thicker pizza).
  3. Brush one side of the dough with olive oil and place oil side down on the grill. Repeat with the remaining dough. Close the lid (or cover) and grill for 2-5 minutes. Keep an eye on the dough as it burns fast.
  4. Open the lid and brush more oil on top of the dough. Flip and cook for 1 minute.
  5. Remove from heat and place on a baking tray with the crispier side facing up. Lower the grill to low heat.
  6. Spread sauce on the pizzas followed by the vegetables and cheese.
  7. Return to the grill and cook for about 5 minutes.
  8. Garnish with basil.
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Mexican rice with shrimp
Mexican rice with shrimp
Ingredients
  • 1 cup rice
  • 1 tablespoon butter
  • 1 lb peeled and deveined shrimp
  • 1/2 red onion, small dice
  • 2 cloves garlic, minced
  • 1 tablespoon tomato paste
  • 3 tomatoes, core removed and diced
  • 1 1/2 cups low sodium chicken broth
  • 1/2 bunch cilantro, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
Instructions
  1. Heat the butter in a large skillet. Add the onion and garlic; stir for 2 minutes and add the rice. Cook for 1 minute and add the tomato paste. Coat the rice in the tomato paste for 1 minute.
  2. Add the tomatoes, chicken stock, salt and pepper.
  3. Cover and simmer for 15 minutes.
  4. Add the shrimp and cover again for an additional 10 minutes.
  5. Garnish with cilantro.
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Garlic chili chicken and noodles
Garlic chili chicken and noodles
Ingredients
  • 1 package precooked stir-fry noodles
  • 6 boneless, skinless chicken thighs
  • 4 scallions, thinly sliced on a diagonal
  • 1 tablespoon canola oil
  • 4 baby bok choy, washed and thinly sliced
  • 1 tablespoon plum sauce
  • 1 glove garlic, minced
  • 3 tablespoons soy sauce
  • 1 tablespoon hoisin sauce
  • 2 tablespoons dry sherry
  • 1 tablespoon sugar
  • 1 tablespoon garlic chili sauce
  Instructions
  1. Preheat oven to 400 F.
  2. In a large bowl combine the plum sauce, garlic, soy sauce, hoisin, sherry, sugar and garlic chili sauce; add the chicken and stir to coat.
  3. Place the chicken on a baking tray along with any remaining sauce. Roast in the oven for 20 minutes.
  4. Heat the oil in a large skillet over medium heat. Add the bok choy and cook for 5 minutes; add the noodles and 1/4 cup water. Cook for an additional 2 minutes and remove from heat.
  5. When the chicken is done transfer to a plate and add half the juices and sauce from the baking tray to the noodles; stir to incorporate.
  6. Serve the noodles with chicken on top and garnished with scallions.
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Moroccan-style lamb (or turkey) and chickpea served over rice
Moroccan-style lamb (or turkey) and chickpea served over rice
Ingredients
  • 1 lb ground lamb (or turkey)
  • 2 cups uncooked rice
  • 2 teaspoons olive oil
  • 1 onion, thinly sliced
  • 3 carrots, thinly sliced on a diagonal (make sure you cut them thin so they cook fast)
  • 3/4 teaspoon cumin
  • 3/4 teaspoon cinnamon
  • 1/2 teaspoon coriander
  • salt and pepper
  • 3 tablespoons tomato paste
  • 2 cups chicken broth
  • 1 1/2 tablespoons lemon rind
  • 1/2 cup golden raisins
  • 15 oz can chickpeas, rinsed and drained
  • 1/2 bunch cilantro (or less)
  • 1 tablespoon lemon juice
Instructions
  1. Cook rice according to instructions on the package.
  2. Heat a large skillet (if you don’t have a 10 inch skillet then use a wide bottom pot) over medium heat. Add the lamb, stirring to break it up. Lightly season with salt and pepper. Cook for about 5 minutes, and remove to a bowl.
  3. Add the olive oil to the skillet over medium heat, add the onions and carrots, and sauté for 2 minutes. Add the cumin, cinnamon, coriander and a little salt and pepper.
  4. Cook for 2 minutes, stirring so the spices don’t burn. Add the tomato paste and stir for 1 minute. Add the lamb to the skillet, and stir to combine.
  5. Add the chicken broth, lemon rind and raisins, bring to a boil, then reduce heat. Cover and allow to simmer for 10 minutes.
  6. Add the chickpeas, cilantro and lemon juice. Add salt and pepper if necessary.
  7. Serve over rice.
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Steak and broccoli stir-fry
Steak and broccoli stir-fry
Ingredients
  • 1 cup jasmine rice
  • ¼ cup hoisin sauce
  • ¼ cup water
  • 2 tablespoons soy sauce
  • 1 tablespoon chili garlic sauce
  • 2 tablespoons vegetable or olive oil
  • 1 tablespoon ginger, grated
  • 1 lb flank steak, thinly sliced
  • 2 broccoli crowns cut into 1-inch florets
  • 4 oz button mushrooms, thinly sliced
Instructions
  1. Prepare rice according to instructions on package.
  2. Heat 1 tablespoon of oil in a large skillet or wok over medium heat.
  3. Add the steak, cook quickly on both sides, about 1 minute total. Transfer the meat to a plate. If you can’t fit all the meat in the skillet at the same time then work in batches.
  4. Add the remaining oil, broccoli, mushrooms, onions and ginger. Stir-fry for about 5 minutes.
  5. Add the hoisin, water, soy sauce and chili garlic sauce to the stir-fry. Cook until broccoli is tender, approximately 5 minutes.
  6. Add the meat and any juices, mix and cook 2 minutes longer.
  7. Serve over rice.
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Curried chicken and vegetables
Curried chicken and vegetables
Ingredients
  • 1.5 teaspoons turmeric
  • 1 teaspoons salt
  • ½ teaspoon cinnamon
  • ½ teaspoon sugar
  • ½ teaspoon pepper
  • 1 tablespoon fresh ginger, peeled and grated
  • 4 cloves garlic, minced
  • 3 teaspoons olive oil
  • 1 onion, halved and cut into thin strips
  • 1 ¼ lbs boneless, skinless chicken thighs, cut into bite sized pieces
  • 3 medium carrots, medium sliced on a diagonal
  • 1 lb baby potatoes cut in half
  • 1 broccoli head, cut into small florets
  • 2 teaspoons creamy peanut butter
  • 1 cup rice
Instructions
  1. Prepare rice according to instructions on package.
  2. In a small bowl combine the turmeric, cinnamon, salt, sugar, and pepper.
  3. In a large pot or saucepan heat the oil over medium heat. Add the onions, garlic and ginger. Cook, stirring for 5 minutes.
  4. Add the chicken and the bowl of spices; stir to cook the spices for 1 minute. Add ½ cup water and stir to pick up the browned bites on the bottom of the pan.
  5. Add the carrots, potatoes, peanut butter, and 1 cup of water. Simmer for 10 minutes; add the broccoli and simmer for an additional 5 minutes.
  6. Serve with rice.
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Grilled chicken thighs with Thai salad
Grilled chicken thighs with Thai salad
Ingredients
  • 2 tablespoons fish sauce
  • 1 tablespoon soy sauce
  • 2 teaspoons sugar
  • 1 lb boneless, skinless chicken thighs, cut into slices
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 2 tablespoons fresh lime juice
  • 1 tablespoon sesame oil
  • 1 scallion, chopped
  • 2 cups basil leaves
  • 6 cups arugula
  • 1 cucumber cut into slices
  • 1 pint cherry tomatoes
  • 1/3 cup cilantro leaves
  • 1 shallot, sliced
Instructions
  1. Combine 1 tablespoon of fish sauce, soy sauce and 2 teaspoons of sugar in a large bowl. Add chicken, stir to coat; set aside.
  2. In a small bowl make the dressing by combining 1 tablespoon of fish sauce, sesame oil, garlic, lime juice, and scallions. Add a little salt if necessary.
  3. In a large salad bowl or plate combine basil, arugula, cucumbers, tomatoes, cilantro and shallots.
  4. Heat oil in a grill pan or skillet over medium heat. Add the chicken; cook until no longer pink. Discard the marinade.
  5. Serve chicken over salad with dressing.
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