Buttery Oat & Dried Fruit Granola Bars One-Pot White Wine Pasta
MAKES 20 BARS. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES.
You might be surprised to learn that making your own granola bars is actually pretty easy – quickly toast the oats and coconut in a skillet and then combine all the ingredients with a sweet, buttery syrup before pressing into a pan and baking. Make them on the weekend for an even smoother week.
3 cups rolled oats ½ cup unsweetened shredded coconut ½ cup chopped pitted dates ½ cup chopped dried unsweetened apricots ½ cup dried cranberries ½ cup raw sunflower seeds ½ cup raw sesame seeds 2/3 cup organic unsalted butter 2/3 cup coconut sugar ¼ cup raw honey ½ tsp pure vanilla extract
1. Preheat oven to 400°F and line a 9 x 13-inch casserole dish with parchment paper.
2. In a large skillet on medium, toast oats and coconut until golden, stirring, about 4 minutes. Transfer oats and coconut to a large bowl. Stir in dates, apricots and cranberries, sunflower seeds and sesame seeds.
3. In a small saucepan, melt butter on mediumlow. Add sugar and honey; bring to a simmer for 2 minutes, stirring continuously. Add vanilla to saucepan and stir.
4. Pour butter mixture into dry ingredients; stir to coat. Pour granola into dish and flatten with a spoon. Bake for 15 minutes, until light golden. Let cool then slice into 20 bars.
PER SERVING (2 bars): Calories: 471, TotalFat: 24 g,
Sat. Fat: 11 g, Monounsaturated Fat: 7 g, Polyunsaturated
Fat: 4 g, Carbs: 61 g, Fiber: 6 g, Sugars: 37 g, Protein: 7 g, Sodium: 15 mg, Cholesterol: 33 mg
F Q SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES.
No need to dirty two pots to make this vegetable-rich dish. Here, we cook the pasta right in the skillet with the sauce for quick cleanup.
3 strips turkey bacon, no nitrates or nitrites 2 tbsp organic unsalted butter ½ yellow onion, diced 2 cloves garlic, minced 1 tsp each dried thyme, rosemary and oregano 1½ cups chopped white mushrooms 1 red bell pepper, chopped ½ cup dry white wine 2 cups baby spinach 2 cups low-sodium vegetable broth ½ cup whole milk 3/4 tsp each sea salt and ground black pepper 8 oz whole-grain bowtie pasta ½ cup grated Parmesan cheese
1. Mist a large, deep skillet with cooking spray and heat on mediumhigh. Add bacon and cook until crispy. Chop and set aside.
2. In same skillet, melt butter. Add onion and cook until soft and translucent, 3 to 4 minutes. Add garlic, thyme, rosemary and oregano and cook 30 seconds, until fragrant.
3. Stir in mushrooms and bell peppers. Add wine and bring to a simmer, using a spoon to scrape up any browned bits from pan. Sauté until vegetables are tender. Stir in spinach, broth, milk, salt and pepper. 4. Add pasta and simmer, covered, on medium-low for about 15 minutes, or until pasta is cooked. Stir in bacon. Divide pasta among bowls and top with cheese.
PER SERVING (¼ of recipe): Calories: 394, Total Fat: 14 g, Sat. Fat: 6 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 2 g, Carbs: 50 g, Fiber: 6.5 g, Sugars: 7 g, Protein: 18 g, Sodium: 789 mg, Cholesterol: 37 mg
NOTE: If following our Meal Plan, cover and refrigerate leftovers. Reheat when called for.
SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 30 MINUTES.
These aren’t your ordinary meatballs – with shredded carrots, herbs and grated Parmesan cheese, they pack a ton of flavor. We used ground beef, but you can swap for turkey or chicken.
1 lb ground beef (or ground turkey or chicken) 1 large egg ½ cup finely shredded carrot 2 tbsp grated Parmesan cheese 2 tbsp fresh flat-leaf parsley 1 clove garlic, minced ½ tsp each sea salt and ground black pepper
1 tbsp extra-virgin olive oil 1 red onion, thinly sliced 1 each red and yellow pepper, cut into strips 1 bunch broccolini, cut into 2-inch pieces (halving any thicker stalks) 1 zucchini, cut into 2-inch sticks 2 cloves garlic, minced 2 tsp Italian seasoning ½ tsp red pepper flakes sea salt, to taste 2 cups marinara sauce ¼ cup grated Parmesan cheese
1. Preheat oven to 450°F. Line a baking sheet with parchment paper.
2. Prepare meatballs: In a bowl, combine all ingredients. Roll into 1-tbsp balls and arrange on sheet, making about 20 meatballs. Bake for 10 minutes, until firm.
3. Meanwhile, prepare ragu: In a large sauté pan on mediumhigh, heat oil. Add onion and cook for 3 minutes. Add bell peppers, broccolini, zucchini and garlic and cook for 5 minutes, until soft. Reduce heat to medium, add Italian seasoning, pepper flakes and salt and cook 2 minutes more, until veg is soft and beginning to color.
4. Stir in marinara sauce and meatballs to vegetable mixture and heat through, about 5 minutes more. Top with cheese before serving.
PER SERVING (¼ of recipe): Calories: 434, Total Fat: 25 g, Sat. Fat: 7.5 g, Monounsaturated Fat: 13 g, Polyunsaturated Fat: 2 g, Carbs: 24 g, Fiber: 4 g, Sugars: 10 g, Protein: 29 g, Sodium: 814 mg, Cholesterol: 123 mg
with Sriracha Mayo
Q GF A SERVES 2. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.
A sesame-ginger marinated salmon is smothered in a spicy-sweet sriracha sauce in this uber-easy bowl.
⅓ cup reducedsodium tamari ¼ cup rice vinegar 2 tbsp pure maple syrup
2 tsp sesame oil
2 cloves garlic, minced
½ tbsp minced ginger
2 5-oz fillets salmon
½ cup avocado oil mayonnaise 2 tbsp sriracha 1 tbsp garlic powder 1 tsp pure maple syrup 1 tsp sesame oil SERVING 1 tsp sesame oil 1 cup cooked brown rice ½ cup steamed edamame Optional: chopped cucumber, chopped avocado, sesame seeds
1. In a medium bowl, combine marinade ingredients and add salmon. Set aside to marinate for 15 minutes.
2. Meanwhile, prepare spicy mayo: To a bowl, add all ingredients and stir to combine.
3. Heat a skillet on medium-high and mist with cooking spray. Remove salmon from marinade, reserving marinade. Add salmon to skillet, skin side down, for 5 minutes; turn over, adding in one-half of marinade (discard remaining). Continue to cook until salmon is just opaque and flakes easily, 3 to 5 minutes more.
4. Divide rice among bowls. Drizzle with sesame oil and top with salmon, edamame and optional toppings. Serve with desired amount of spicy mayo.
PER SERVING (1/2 of recipe): Calories: 647, Total Fat: 45 g, Sat. Fat: 6.5 g, Monounsaturated Fat: 28 g, Polyunsaturated
Fat: 9 g, Carbs: 24 g, Fiber: 4 g, Sugars: 6 g, Protein: 36 g, Sodium: 851 mg, Cholesterol: 111 mg