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Tru Blu

Mar 01
recipes

Quick Dinner Recipes

Eating healthy with a busy schedule has never been this easy. Our roundup features quick dinners that will keep your family happy and healthy. Avoid ordering takeout and try one of these reliably easy recipes that you can make in 30 minutes or less:

ONE PAN RECIPES. do less cleaning and more eating.

Pesto Chicken & Veggies

This Mediterranean recipe is healthy, gluten free, and packed full with fiber and protein.

  1. Heat a large skillet on medium heat, add 2 tablespoons olive oil, add 1 pound of sliced chicken thighs, season chicken generously with salt, add 1/6 cup of chopped sun-dried tomatoes – and cook everything on medium heat for 5-10 minutes, flipping a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried from the skillet, leaving oil in.
  2. Add 1 pound of asparagus (ends trimmed), seasoned generously with salt, 1/6 cup of sun-dried tomatoes, and cook on medium heat for 5-10 minutes until the asparagus cooked through. Remove asparagus to serving plate.
  3. Add chicken back to the skillet, add ¼ cup pesto, stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from heat. Add 1 cup of halved cherry tomatoes; mix with the pesto and the chicken. Add chicken and tomatoes to the serving plate with asparagus.

Lemon Parmesan Chicken & Asparagus

This lemon garlic butter infused chicken recipe swaps out regular breadcrumbs for a healthier panko and parmesan coat.

  1. Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper and set aside.
  2. Grab three bowls. Add 1/3 cup flour to one bowl. In another bowl, combine 1cup panko, 1/2 cup freshly grated parmesan cheese, 1 teaspoon dried parsley, ½ teaspoon of garlic powder, about 1/2 teaspoon each of salt (I use seasoned salt) and pepper. Stir.
  3. In the final bowl, add 1-2 teaspoons lemon zest, 4-5 tablespoons lemon juice (depending on lemon flavor intensity desired), 1 tablespoon minced garlic, and 5 tablespoons melted butter. Stir. Remove 4 tablespoons of this mixture and set aside.
  4. Slice 1.5 pounds of chicken breasts to the size of tenders (about 1 and 1/4th inch strips) or use chicken tenders. Coat in flour, heavily dredge in garlic lemon mixture, and then coat in the Parmesan panko mixture.
  5. Place on prepared sheet pan. Use any remaining Parmesan panko mixture and sprinkle over tenders. Sprinkle lemon pepper seasoning over the tenders (I use Mrs. Dash lemon pepper)
  6. Bake in preheated oven for 10 minutes and remove. Flip the tenders to the other side.
  7. Place 1 pound of asparagus next to the tenders and drizzle the reserved lemon butter sauce. Sprinkle remaining 1/2 cup Parmesan cheese over the asparagus and toss with tongs. If desired place lemon slices over the chicken (optional)
  8. Return to the oven and bake for another 10-12 minutes or until the internal temperature of the chicken has reached 165 degrees F.
  9. Meanwhile, whisk remaining 3 tablespoons melted butter, 3 tablespoons lemon juice, 1-2 teaspoons lemon zest, 3 tablespoons olive oil, and 3 tablespoons honey in a small bowl. Add some pepper and parsley if desired.
  10. Remove from the oven and top with the honey lemon mixture and fresh parsley if desired and enjoy immediately.
  11. Do not top chicken breasts with the honey lemon mixture unless eating immediately and aren’t planning on having leftovers since it will make it soggy.

Baked Honey Garlic Salmon

Foil packs are a great way to develop flavors and also saves time on clean-up. This foil-pack recipe calls for a whole salmon fillet coated in honey mustard garlic sauce and is broiled to a delicious, flaky finish.

  1. Position a rack in the middle of your oven. Preheat oven to 400°F (200°C). Line a baking sheet with a large piece of foil to fold over and seal to create a packet.
  2. In a bowl, combine 1/2 cup honey, ½ cup mustard, lemon juice, 1 tablespoon oil, ½ teaspoon paprika, ¼ teaspoon of red pepper flakes, ¼ teaspoon of Cayenne pepper and a pinch of salt. Stir to combine and set aside.
  3. Place the 1 pound side of salmon onto lined baking sheet. Pour the honey mustard mixture over the salmon, and spread evenly over the fish. Sprinkle with a good amount of salt and cracked pepper. Fold the sides of the foil over the salmon to cover and completely seal the packet closed so the sauce does not leak.
  4. Bake until cooked through, about 10-15 minutes, depending on the thickness of your fish and your preference of doneness. Carefully open the foil, and broil under the broiler for 2-3 minutes on medium heat to caramelize the top of salmon. Garnish with 1 tablespoon cilantro and serve immediately with lemon slices. Enjoy!

Cheesy Tex-Mex Cauli Rice

Craving Mexican food, but don’t want the calories? This cauliflower recipe will become your family’s new weeknight favorite.

  1. In a large skillet over medium heat, heat 1 teaspoon extra virgin olive oil. Add ½ medium onion (finely chopped) and cook until tender, about 5 minutes. Stir in 2 cloves of minced garlic, 1 teaspoon dried oregano, and ½ teaspoon cumin and cook until fragrant, about 1 minute.
  2. Add more olive oil if the skillet seems dry, then add 4 cups cauliflower rice. Season with salt and pepper and cook, stirring occasionally, until rice is tender, 3 to 5 minutes.
  3. Add 1 tablespoon tomato paste and stir until evenly combined and the cauli rice is slightly red. Add 2 cups chicken, 1 can black beans, 1 cup corn, 1 cup cherry tomatoes, 2 thinly sliced jalapeños, ¼ cup cilantro and stir until evenly combined.
  4. Top cauli rice with 1 cup shredded cheddar and 1 cup shredded Monterey jack, then cover with a tight-fitting lid and cook until cheese is melted, about 3 minutes. Serve immediately with lime wedges.

BOWLS. conveniently pack in all your favorite ingredients (and vegetables) into one bowl.

Skinny Burrito Bowl

  1. Make your own healthy, low-calorie turkey burrito bowl that doesn’t compromise on taste. In a small pot, cook rice according to package directions.
  2. Meanwhile, in a large skillet over medium heat, cook 1lb turkey until no longer pink, 6 to 7 minutes. Season with 1 tablespoon taco seasoning and kosher salt.
  3. In a small bowl, mix together ¼ cup yogurt and 2 tablespoons hot sauce. (If you want a nice drizzle, transfer to plastic Ziploc or piping bag.)
  4. Assemble burrito bowl: Divide rice among four bowls and top with ground turkey, halved grape tomatoes, diced avocados, and 1 can of black beans and drizzle with spicy yogurt. Garnish with cilantro.

Egg Roll Bowl

An elevated, healthier bowl version of your favorite Chinese take-out appetizer.

  1. In a large skillet over medium heat, heat 1 tablespoon vegetable oil. Add 1 clove of minced garlic and 1 tablespoon of minced ginger and cook until fragrant, 1-2 minutes. Add 1lb ground pork and cook until no pink remains.
  2. Push pork to the side and add 1 tablespoon sesame oil. Add 1/2 onion (thinly sliced), 1 cup shredded carrots, and ¼ sliced cabbage. Stir to combine with meat and add ¼ cup soy sauce and 1 tablespoon Sriracha. Cook until cabbage is tender, 5-8 minutes.
  3. Transfer mixture to serving dish and garnish with thinly sliced green onions and 1 tablespoon sesame seeds. Serve.