Mains

Tuna and White Bean Salad

 

no cook meal
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5 from 1 vote

Tuna and White Bean Salad

This is a go-to summer meal when it's too hot to cook. Tuna and white beans provide plenty of satisfying protein in this no-cook entree salad.
Prep Time5 mins
Total Time15 mins
Course: Main Course, Salad
Cuisine: American
Keyword: arugula, no cook meals, summer salad, tuna pita pockets, white beans
Category: mains, salads
Servings: 4 people
Calories: 367kcal

Ingredients

  • 1 package baby arugula
  • 2 cans canned tuna Italian packed in olive oil
  • 1 can canned cannellini beans drained and rinsed
  • 1/2 whole red onion sliced
  • 1 cup grape tomatoes cut in half

Dressing

  • 1/4 cup olive oil extra virgin
  • 3 tbsp lemon juice freshly squeezed
  • pinch kosher salt
  • pinch granulated sugar

Instructions

  • Thinly slice the red onions.
  • Cut grape tomatoes in half or quarters.
  • Open and drain excess oil from canned tuna.
  • Add arugula, onions, tomatoes, and tuna to a large salad bowl.
  • Toss with dressing (below) and enjoy!

Dressing

  • In a small jar mix olive oil, lemon juice, sugar and salt.
  • Shake the jar to combine.

Nutrition

Calories: 367kcal | Carbohydrates: 26g | Protein: 25g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 31mg | Sodium: 218mg | Potassium: 750mg | Fiber: 6g | Sugar: 2g | Vitamin A: 359IU | Vitamin C: 9mg | Calcium: 98mg | Iron: 5mg

Tomato Basil Soup

 

Tomato Basil Soup
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5 from 1 vote

Simple Healthy Tomato Basil Soup

Few things beat a bowl of tomato soup and a grilled cheese sandwich for a cozy meal on a cold day.
Prep Time15 mins
Cook Time30 mins
Course: Main Course, Side Dish
Cuisine: American
Keyword: easy lunch, grilled cheese, healthy tomato soup, soup, soup and sandwich, tomato soup, winter meal
Category: mains
Servings: 6 people
Calories: 97kcal

Ingredients

  • 2 tbsp olive oil
  • 1 whole yellow onion chopped
  • 3 cloves garlic minced
  • 2 cans diced tomatoes 28 oz cans
  • 16 oz chicken broth
  • 1 cup basil chopped
  • 1/2 cup half and half
  • salt and pepper to taste

Instructions

  • Heat olive oil on medium to high heat in a large soup pot or cast iron dutch oven.
  • Add chopped onion and cook until onions are translucent.
  • Add minced garlic and stir to combine for about a minute or until fragrant. Be careful not to burn the garlic.
  • Add the canned tomatoes and chicken broth. Stir to combine and reduce heat. Let simmer for 10- 15 minutes.
  • Add chopped basil and stir to combine. Let simmer for another 5 minutes.
  • Add half and half and remove from heat.
  • Use an immersion blender to blend the soup until smooth.
  • Serve and enjoy! Grilled cheese optional, but encouraged. 🙂

Nutrition

Serving: 1.5cups | Calories: 97kcal | Carbohydrates: 7g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 299mg | Potassium: 350mg | Fiber: 1g | Sugar: 3g | Vitamin A: 232IU | Vitamin C: 19mg | Calcium: 71mg | Iron: 1mg

Fall Veggie and Chicken Sausage Sheet Pan

 

fall veggie sheet pan meal
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5 from 1 vote

Fall Veggie and Chicken Sausage Sheet Pan

This is one of those weeknight meals that I've gone back to over and over this fall. Easy clean up (as any good sheet pan meal should be) and really just three main ingredients which shopping quick and easy!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: dinner, Main Course
Cuisine: American
Keyword: easy dinner, sheet pan, sheet pan meals
Servings: 4 people
Calories: 282kcal

Equipment

  • aluminum baking pan

Ingredients

  • 1 package precooked chicken sausage 4 links sliced into rounds
  • 1 pound butternut squash precut into small cubes
  • 1 pound brussels sprouts trimmed and halved (or quartered if large)
  • 2 tbs olive oil
  • salt and pepper to taste

Instructions

  • Preheat the oven to 450
  • Trim and slice brussel sprouts in half (or quarter if large)
  • Slice chicken sausage links bite-sized rounds
  • Add chicken sausage, brussel sprouts, and cubed butternut squash to the aluminum baking pan in a single layer making sure not to overcrowd
  • Drizzle with olive oil, and pinch of salt and pepper. Toss to combine
  • Roast in preheated oven for 25 minutes - toss halfway through roasting time

Nutrition

Serving: 2cups | Calories: 282kcal | Carbohydrates: 16g | Protein: 15g | Fat: 19g | Saturated Fat: 4g | Cholesterol: 60mg | Sodium: 884mg | Potassium: 418mg | Fiber: 3g | Sugar: 4g | Vitamin A: 8073IU | Vitamin C: 53mg | Calcium: 52mg | Iron: 2mg

3 Bean Turkey Chili

 

3 Bean Turkey Chili Recipe
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5 from 1 vote

3 Bean Turkey Chili

This turkey chili puts a healthy spin on fall favorite. Check out my post on The MIND Diet -10 Foods You Should Eat, for even more reasons to love this recipe.
Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Course: Main Course, Soup
Cuisine: American
Keyword: chili, fall meals, healthy chili, turkey chili
Category: mains
Servings: 6 people +
Calories: 159kcal

Ingredients

  • 1 pound ground turkey
  • 2 tbsp olive oil
  • 1 medium yellow onion chopped
  • 2 cloves garlic minced
  • 1/2 cup celery chopped
  • 1 large red bell pepper chopped
  • 2/3 cup chicken broth
  • 3 tbsp chili powder
  • 3 whole bay leaves
  • 1 15 oz can black beans
  • 1 15 oz can pinto beans
  • 1 15 oz can red kidney beans
  • 1 24 oz can chopped tomatoes canned

Instructions

  • Heat olive oil in a large heavy pot on high. Add ground turkey and cook until lightly brown.
  • Add chopped onions, celery, garlic, red pepper, and chili powder. Stir to combine and cook for 2-3 minutes.
  • Add chicken broth and tomatoes. Bring to a boil then turn down to simmer.
  • Drain and rise the kidney beans, pinto beans, and black beans. Add beans to the pot and stir to combine.
  • Add bay leaves and let simmer for 20-25 minutes
  • Serve alone or with optional toppings of sour cream, cilantro, a sprinkle of cheddar cheese or lime wedge.

Nutrition

Calories: 159kcal | Carbohydrates: 7g | Protein: 19g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 42mg | Sodium: 209mg | Potassium: 428mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2129IU | Vitamin C: 39mg | Calcium: 31mg | Iron: 2mg

Tuna Pita Pocket Minis

 

pita pocket with tuna salad
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5 from 1 vote

Tuna Pita Pocket Minis

High protein and easy to throw together for a quick lunch.
Prep Time10 mins
Total Time15 mins
Course: Main Course, Salad
Cuisine: Asian American
Keyword: easy lunch, easy meal, tuna, tuna pita pockets
Category: easy Lunch, tuna pita pockets
Servings: 2 people
Calories: 557kcal

Ingredients

  • 1 can tuna packed in water
  • 1/2 cup chopped celery
  • 1/2 cup chopped red onion
  • 1 tsp dill
  • kosher salt to taste
  • ground pepper to taste
  • 3 tbsp 2% greek yogurt
  • 6 mini pita pockets

Instructions

  • Drain tuna and add to mixing bowl
  • Combined remaining ingredients and mix thoroughly
  • Cut mini pita pockets in half
  • Scoop small portion of tuna into each half pocket and serve

Nutrition

Serving: 2g | Calories: 557kcal | Carbohydrates: 98g | Protein: 36g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 32mg | Sodium: 987mg | Potassium: 562mg | Fiber: 14g | Sugar: 4g | Vitamin A: 160IU | Vitamin C: 3.7mg | Calcium: 85mg | Iron: 6.5mg