Main Meals

Chicken Tacos with California Prunes Salsa

As picky little kids who’d only eat our beloved PB&J sandwiches, you’d probably be surprised to know that when asked where we’d like to go to eat for our birthday dinner that we’d pick a Mexican restaurant—spices and all. We’d always order a taco salad and just loved it. So now, as girls who love the rich spices in all ethnic foods, we’re not surprised that by the time we got to college and were cooking our own meals, that one of our favorite go-tos were chicken tacos. They were easy to make, delicious and healthy and at least once a week we’d meet one of our best friends to make them with her (although we loved them so much we would have eaten them nightly!)

In fact, our love for tacos, inspired these scrumptious, waist-line friendly numbers!:

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Mediterranean Fish Tacos

Avocado & Lentil Vegan Tacos

Spicy Tuna Tacos

Salmon Tacos

And now, our taco love affair has inspired a new yum-ster. And we’re especially excited about these because you can make them from scratch, or have the ingredients pre-portioned and ready to cook right at your house!

We’re so excited to have teamed up with Chef’d and California Prunes to create some amazing meals you can make at home without even having to go to the grocery store! Chef’d is an amazing home meal delivery service, known for delivering fresh pre-portioned ingredients right to your door so you can make incredible home-cooked meals with ease (you don’t even need to sign up for a subscription!). Since we love easy meals and sweet, antioxidant-rich California Prunes, our Chef’d recipes are a match made in heaven! So many of our clients have asked us when we’re going to start delivering our mouthwatering, waistline-friendly recipes to their door – and the answer is now! We’re so excited for you to get to enjoy easy-to-prepare, pre-portioned meals knowing that they meet all of our nutrition criteria to keep you satisfied, energized, and beach-ready!

In addition to getting all the convenience of Chef’d meal delivery, our Chef’d recipes come packed with health benefits thanks to one of our favorite ingredients, California Prunes. California Prunes are the sweetest and juiciest prunes out there, making them the best way to beat a sugar craving! Plus, they’re packed with these health benefits:

  • A serving of four to five dried plums packs 3 full grams of fiber. About half of that is soluble fiber, which helps improve satiety, lower cholesterol, and regulate blood sugar levels.
  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health.
  • Prunes are loaded with polyphenols, antioxidants that support your immune system, heart and eye health, memory, and more.
  • California Prune growers provide the highest quality prunes in the world.
  • A serving has just 100 calories and no fat, sodium, or cholesterol.

 

Ready to get cooking? Here’s one of our three recipes! You can follow the recipe below to make it at home from scratch, or you can have all of these ingredients prepped, pre-portioned, and delivered straight to your door by Chef’d! What could be better?! Order yours here!

  • Chicken Tacos with California Prunes Salsa
     
    Cook time
    Total time
     
    This twist on classic chicken tacos explodes with sweet and savory flavors! Chili powder and cumin add a savory warmth to the baked chicken breasts, while California prunes add sweetness to an easy, fresh salsa. The combination of spiced chicken, sweet prunes, fresh tomatoes and cilantro, and zing from lime juice all wrapped up in a tortilla creates a fiesta with every bite! The refried black beans also got a healthy upgrade: we cut back on the fat while bumping up the flavor with spices, fresh cilantro and lime juice for a flavorful side dish that’s low in fat and high in protein and fiber. This dinner is hearty and filling, yet light enough to feel good about serving any night of the week.
    Author:
    Recipe type: Main Dish
    Cuisine: Mexican
    Serves: 2 servings
    Ingredients
    • 1 Roasted poblano
    • 3.5 oz Black beans
    • 1 Roma tomato
    • 2oz California prunes
    • 2 Shallots
    • ¼ oz Fresh cilantro
    • 1 Lime
    • 2 Chicken breasts (4oz)
    • 2 tsp Cumin spice blend (equal parts cumin & chili powder)
    • 2 oz Roasted corn
    • 4 Corn tortillas
    Instructions
    1. STEP ONE
    2. Preheat the oven to 350°.
    3. Line a rimmed sheet pan with parchment paper.
    4. Thinly slice the poblano and set aside.
    5. Drain and rinse the black beans.
    6. Cut the prunes into ¼-inch pieces. Place the prunes in a small bowl.
    7. STEP TWO
    8. Cut the tomato and shallots into ¼-inch pieces. Add HALF of tomato and shallots to the bowl with the prunes; reserve the remaining shallot for step 4 and tomatoes for step 5.
    9. Remove and discard the stems from cilantro, rough chop leaves and add only HALF to the bowl.
    10. Cut the lime in half. Squeeze HALF the lime into the small bowl. Add ¼ teaspoon of salt and a pinch of pepper. Toss well and set aside. Set aside remaining lime for step 5.
    11. STEP 3
    12. Pat dry chicken with paper towels. Add to a medium bowl. Add ONLY 1 teaspoon cumin spice blend, ½ teaspoon olive oil, and a pinch each of salt and pepper. Toss well and place the chicken on the prepared sheet pan.
    13. Bake for 15 to 20 minutes, until cooked through.
    14. Heat a small nonstick sauté pan, over medium-high heat. Spray with cooking spray, add the poblano and roasted corn and season with a pinch each of salt and pepper. Sauté for 2 minutes until warmed through. Set aside for plating
    15. STEP 4
    16. Heat a medium nonstick sauté pan over medium-high heat for 1 minute. Add the tortillas one at a time and heat for 1 minute on each side. Set aside and keep warm for plating.
    17. In the same pan over medium-high heat, spray lightly with olive oil in a spray bottle. When hot, add remaining shallot and cook for 1 to 2 minutes until softened.
    18. STEP 5
    19. Add the drained black beans and remaining cumin spice blend. Cook for an additional 1 minute.
    20. Reduce heat to medium-low, add 2 tablespoons of water and lightly mash beans with a fork. Cook until the water has been evaporated then add remaining chopped tomato. Add remaining cilantro, juice from the remaining lime, to the beans. Stir to combine, season to taste, and keep warm for serving.
    21. STEP 6
    22. Cut the chicken into ¼-inch pieces.
    23. Place two tortillas each on two plates.
    24. Divide the chicken and poblano and corn mixture between the tortillas.
    25. Top with the prune salsa and serve the tacos with refried beans on the side.
    26. Enjoy!
    Nutrition Information
    Serving size: 2 tacos Calories: 430 Fat: 6 g Saturated fat: 5 Carbohydrates: 63 Sugar: 8 Sodium: 450 mg Fiber: 11 Protein: 34

Chicken Tacos with California Prune Salsa | The Nutrition Twins

 

Vegetarian Loaded Sweet Potato

It’s no secret that we grew up in a healthy, veggie-centric household.  Sweet potatoes were a veggie that our mom served us on the reg, typically as a carb to many of our meals on a winter evening.  We always loved the creaminess of the potato, it felt like a real comfort food– and the sweetness helped us to curb our wicked sweet tooth.  Now, as registered dietitians, we’re always creating new, healthy recipes that feature our orange fleshed lover, the sweet potato.  This baby packs in 21.5 grams of satisfying protein and 15 grams of fiber for the ultimate satisfaction!

A few more of our faves:

Sweet Potato Nachos

Roasted Tarragon Sweet Potato Fries

Sweet Potato Chips with Sea Salt & Chocolate Drizzle

Sweet Potato and Carrot Mash

and…

Mexican Sweet Potato Salad, Cherry & Pistachio Sweet Potato Medley  and our Sweeeeeeeet! Potato Pie

 

Vegetarian Loaded Sweet Potato -so satisfying with 21.5 grams of protein and 15 grams of fiber!

Other than the fact that there is something so satisfying about a creamy, fiber filled sweet potato, there are so many benefits! Check them out below!

Sweeeeet potato!  This sweet potato may be loaded with delish goodies, but the sweet potato itself is packed with mega benefits including:

  • Two very potent antioxidants– carotenoids (including beta carotene) and sporamins, which fight everything from the negative health consequences that come with aging to almost all types of disease.
  • Fighting inflammation: Eat a sweet potato and research shows that inflammation in the body immediately decreases, especially in the brain and nerve tissues throughout the body.

Vegetarian Loaded Sweet Potato

 

Vegetarian Loaded Sweet Potato

Serves 1

Ingredients
1 small sweet potato (about 4.5 oz)
1/2 cup chopped onion
1/2 cup chopped bell peppers
1/2 cup chopped kale
1/2 cup chopped broccoli
1/2 cup black beans, drained and rinsed
1/4 teaspoon turmeric
1/2 teaspoon cumin
2 tablespoons low fat or fat free mozzarella cheese
2 tablespoons nonfat plain Greek yogurt

Directions:
1.Microwave or bake the sweet potato until tender. While it is cooking, prepare the filling.
2.Heat a sauté pan over medium high heat with a spritz of olive oil in a spray bottle. Add the onion, bell peppers, kale, and broccoli and sauté until tender, about 6-7 minutes.
3.Add the black beans, turmeric, and cumin, and cook until heated through.
4.Cut the sweet potato in half lengthwise and split open. Mound the filling onto the sweet potato (there is a lot of filling – it will not all fit tucked into the sweet potato, but that’s okay!)
5.Sprinkle the cheese on top of the filling, then microwave or bake the whole thing until the cheese is melted.
6.Dollop the Greek yogurt on top and serve.

Nutrition facts:  344 calories, 1 gram fat, 0 grams saturated fat, 187 mg sodium, 65 grams carbs, 15 grams fiber, 21.5 grams protein

 

Moroccan Spiced Shrimp Skewers with Toasted Chickpeas, and California Prunes & Quinoa Salad

You’ve probably figured out by reading our blog that we love our home cooked meals. After all, our website wouldn’t be packed with thousands of recipes if we didn’t!  As registered dietitian nutritionists and personal trainers, we love the flavor we create and how good we feel while we eat them—and how great we feel after—completely satisfied, yet light and energized.  And there’s an added sense of happiness and satisfaction knowing that our recipes meet our nutritious, waistline friendly standards and we know exactly what is going in them. What’s probably not so obvious is that as much as we love cooking, there are many times when we’d rather not bother with the meal prep that is required.  Yup, sometimes, we’d like our yummy, wholesome meals without having to do a thing except assemble the ingredients.  In fact, many of our clients have asked for just that, our meals in delivery kits dropped off right at their doorstep. And that’s why we’re so excited to share with you the launch of 3 of our meals that you can fully enjoy in the comfort of your own home, knowing that they meet all of our nutrition criteria to keep you fueled, beach-ready and completely satisfied.

We’ve teamed up with Chef’d, the awesome home meal delivery service known for delivering fresh, pre-portioned ingredients to make amazing recipes right to your door (you never even need to sign up for a subscription!) and with California Prunes, the sweet, antioxidant-packed fruit we grew up loving, to create these scrumptious meals that will make your taste buds sing and your waistline look like you’ve danced the night away.

An added bonus-

Prunes (We used California prunes because we find them to be the sweetest and juiciest):

Our mom always kept a jar of stewed prunes in the fridge when we we’re growing up and anytime we were craving something sweet, we’d reach for them.  They’re the best way to bust a sugar craving!  Who knew we were also getting these benefits:

  • Research shows that eating 5-6 prunes a day may help support healthy bones and help maintain good digestive health.
  • Prunes are packed with antioxidants called polyphenols, which help keep many parts of your body healthy– ranging from your heart to your eyes to your memory and your immune system.
  •  California Prune growers provide the highest quality prunes in the world.
  • A serving has 3 grams of fiber and contains no fat, sodium or cholesterol at just 100 calories.

Without further ado, here’s one of our three recipes…you could make it at home from scratch, but better yet, you can have all these ingredients, prepped and pre-portioned and delivered from Chef’d straight to your door!  Order yours here!

Moroccan Spiced Shrimp Skewers with Toasted Chickpeas, and California Prunes & Quinoa Salad
 
This simple dish is packed with flavor thanks to all the Moroccan-inspired spices! Smoked paprika, cumin, and a hint of cinnamon spice up the shrimp skewers, which are so quick to cook. The quinoa salad still takes on traditional flavors thanks to the combination of spices, dried fruit, parsley, and lemon, but we added a few fun twists! Traditional Moroccan cuisine uses a lot of couscous and dates, but we swapped those ingredients out for gluten-free, high-protein quinoa and fiber rich California prunes. This dish is filling, flavorful, and unbelievably easy - perfect for any weeknight! EQUIPMENT: -- Rimmed sheet pan -- Small sauce pot with lid -- Medium bowl -- Strainer -- 2 Small bowls -- aluminum foil --4 bamboo skewers
Author:
Serves: 2
Ingredients
  • INGREDIENTS:
  • Olive oil (in a spray container)
  • Salt
  • Black pepper
  • 1 shallot
  • 1½ oz Matchstick carrots
  • 1 oz Red quinoa
  • 2 oz White quinoa
  • 2 tsp Smoked paprika
  • 2 tsp Ground cumin
  • ½t sp Ground cinnamon
  • 12 Jumbo shrimp
  • 1 Lemon
  • 2 oz California prunes
  • ¼ can Chickpeas
  • ½ oz Fresh parsley
  • ¼ oz Fresh basil
  • ¼ oz Fresh cilantro
  • 1 Garlic clove
Instructions
  1. STEP ONE
  2. Preheat the broiler to high.
  3. Line a rimmed sheet pan with foil.
  4. Finely chop the shallot and chop the carrots into ⅛-inch pieces.
  5. In a small sauce pot with lid, heat 1 teaspoons of olive oil for 1 minute. Add the shallot and carrots and cook for 2 minutes. Add the quinoa and stir for 1 minute. Add 1 cup of water and ONLY 1 teaspoon of paprika, 1 teaspoon of cumin, and ¼ teaspoon cinnamon. Stir and bring to a boil over high heat, reduce heat to low, cover and simmer for 20 minutes.
  6. Pat dry shrimp with paper towels.
  7. Cut the lemon in half. Add the juice of HALF a lemon to a medium bowl, discarding any seeds.
  8. Rinse and pat dry produce prior to use.
  9. STEP TWO
  10. Recommendations for salt and pepper are optional. Please season to taste.
  11. Add remaining paprika, cumin, and cinnamon, and a pinch each of salt and pepper to the medium bowl. Stir to make a loose paste. Add the shrimp; toss well.
  12. Cut the prunes into¼-inch pieces; set aside.
  13. Drain ONLY half the can of chickpeas and pat dry with paper towels. Store remaining chickpeas in a separate container for personal use.
  14. Remove and discard stems from parsley. Finely chop the leaves and place HALF of the leaves in a small bowl. Set aside remaining leaves for step 3.
  15. Remove and discard the stems from the basil and cilantro. Finely chop the herbs and add to the bowl. Add garlic, juice of remaining lemon, discarding any seeds, and 1 teaspoons of olive oil and a pinch each salt and pepper. Mix well to combine.
  16. STEP THREE
  17. In a small bowl, combine the drained chickpeas, 1 teaspoon olive oil and a pinch each of salt and pepper. Place chickpeas onto the prepared baking sheet and broil for 4 to 5 minutes until lightly browned. Set aside for plating.
  18. Thread 3 shrimp each per skewer and wrap the ends of each skewer with a small piece of foil. Place on the same sheet pan and broil for 4 to 5 minutes. Stir prunes and remaining parsley into the quinoa.
  19. (FDA recommends cooking shrimp to a minimum 145°F)
  20. STEP FOUR
  21. Divide the quinoa between two plates.
  22. Top with the toasted chickpeas and lay the shrimp skewers on top.
  23. Serve with the herb sauce on the side.
  24. Enjoy!
Nutrition Information
Serving size: 2 servings Calories: 460 Fat: 9 g Sodium: 290 mg Protein: 32 g

We are honored to have partnered with Chef’d and California prunes to create these meals!

7 Hacks to Make Healthy Eating a Cinch

We’re suckers for a quick-fix.  Not the kind you may be thinking (no fad diets here!), rather if something saves us time, we can’t wait to give it a whirl.  And if it’s healthy and makes us more efficient, we’re all over it! J   As registered dietitians and girls who spend a lot of time in the kitchen, we’ve done our share of experimenting so you don’t have to—and today we’re sharing our 7 healthy eating hacks –a.k.a., tricks to make healthy eating easier & faster!

1. Frozen Vegetables: Yup! You knew as authors of The Veggie Cure, a veggie hack had to take the #1 spot for us! 🙂

 

Frozen vegetables are just as healthy as fresh ones. In fact, in some instances, frozen are even healthier. Frozen vegetables are picked and frozen immediately, nutrients intact. Fresh vegetables may lose nutrients during shipping and storage or when on store shelves as nutrients are lost when vegetables are exposed to light, heat and air. You’ll notice that several of our recipes call for frozen vegetables. This not only ensures nutrient retention, but it also helps to make meals quick and easy to prepare. You can keep frozen vegetables in your freezer for months (nearly up to a year!) so you never have to worry about not having vegetables if your fresh ones go bad. They’re already cleaned and cut, so you can even defrost them in the fridge during the day before using them at night, toss them in a tomato sauce, soup, casserole or whatever you’re cooking and it’s ready to go in minutes!

This hack is for you if you:
• Often find veggies spoiled in your fridge
• Don’t find the time to wash, chop or prepare veggies
• Find a lot of excuses for not eating veggies 😉
Spicy Fried Broccoli
Orange Banan-apple Smoothie

INSIDER SCOOP: If you’ve tried a frozen veggie in the past and didn’t like it, try a different brand. We’ve noticed a huge difference between brands when it comes to flavor and quality!

 

2. Spray bottle: We use these for everything!

 

 

As registered dietitians we’ve witnessed that one of the healthiest foods has also resulted in the accumulation of unwanted pounds. Olive oil. Just a tablespoon (of any oil) has 120 calories. That’s a little less than 1/10 of the total calories many women should get in an entire day if they’d like to drop a few pounds—and that’s before even eating! It’s easy to pour several tablespoons of oil onto your salad. That’s why we suggest putting your oil in a spray bottle. This will disperse the oil, so you can use a lot less. You still get the flavor and texture while sparing your waist, hips and thighs. Also use a spray bottle for any of your favorite dressings—save time by spritzing oils and dressings rather than trying to mix to disperse the flavor.

This hack is especially for you if you’d like to lose some body fat and:
• Enjoy dressings and condiments
• Cook with oil or butter
Try it with this recipe: Parmesan Eggs in a Bell Pepper Ring
And these Hummus Stuffed Jalapeno Poppers 

 

3. Lemons: Make your kitchen a lemon-palooza!  

A squirt of lemon replaces bloat-causing salt in recipes (we learned this from some well-known chefs), adds immune boosting vitamin C and helps cut down on clean-up. Spritz lemon over a meal rather than using salt for seasoning and place lemon slices under fish for cooking—it prevents fish from sticking to the pan (i.e. bye-bye long clean up time!) and it adds delicious flavor without calories- so you don’t need calorie loaded-sauces or salad dressings. Place wedges in water and you’ll drink more and stay hydrated—and eat less. Many people think they’re hungry and they’re actually thirsty!

This hack is your jam if:
• You add salt, dressings and sauces to your food and want to be less puffy or want to lower your blood pressure.
• Need a little encouragement to drink more water.
• Don’t cook fish enough because of the clean-up.
• Lemon-ginger detox drink
Colorful Detox Salad

 

4. Frozen fruit: As girls with a mega-sweet tooth and who are also no stranger to moldy berries in the fridge the same day we’ve brought them home, these have saved us from falling under sugar’s spoon (sword! ;)). Similarly to frozen veggies, frozen fruits are a delicious, easy way to get antioxidants, fiber, vitamins and minerals without worrying about produce spoiling—plus, they’re an amazing alternative to added sugar.
Simply blend in smoothies, toss on yogurt, oatmeal, cereal or hot chocolate—and allow frozen sweet to add natural sweetness to foods rather than buying sweetened items.

This hack is for you if:
• You like fruit but tend not to eat it.
• Add sugar to (or buy pre-sweetened) cereal, yogurt, oatmeal and smoothies.
• Make smoothies (frozen fruit makes them like a milkshake and no washing or chopping is required).
Skinny DIY Strawberry Mint Ice Cream
Blueberry Banana Smoothie

 

5. Sheet pans: These rimmed baking sheets make healthy ‘meals in a jiffy’ a reality. A sheet pan is so simple, yet brilliant since it allows you the convenience having a meal in 30 minutes by just tossing healthy items on it and popping it in the oven. Clean-up? Just one sheet– that you can always line with foil or parchment paper—that makes cleaning the pan nearly non-existent. Try this on your sheet pan: Toss vVeggies or a veggie blend, fish and a spritz of olive oil, garlic and lemon. Keep your “meal-in-minutes” creative by simply mixing and matching different veggies, spices and proteins to keep your taste buds tantalized. You don’t need rich sauces or loads of oil and the short cooking time minimizes nutrient losses.

This hack is your hot pan if you:
• Want to make healthy meals but don’t want to slave over the stove
• Prefer meals with simple preparation
• Would eat more veggies if they were roasted
• Want a hands-off dinner (and fast!) and to create a meal all on one pan!
• Try this recipe: Sheet Pan Roasted Salmon with Kale & Golden Beets

 

6. Lyssie’s pick: A swivel grater. Lyssie: In under a minute, I can completely boost the flavor and health of what I’m eating. I grate a bit of ginger or turmeric over the top of a meal for awesome flavor and anti-inflammatory benefits without fat, salt or calories. And I’ll also grate beets, turnips or carrots over a salad for extra crunch and flavor. This takes moments with a good quality grater. I love the OXO one—and you can get it for under $10!

Try this: Ginger Mint Turmeric Green Tea Flat-Belly “Detox”

 

7. Tammy’s pick Tammy: An orange peeler. Tammy: This is my new fave find! One of my daughter’s, Summer, requests an orange in her lunch every day. I was peeling it by making incisions with a knife, until I found this inexpensive little life-changing number on amazon—the orange peeler! I can literally peel an orange in 15 seconds and there’s NO mess. And for just over $4 for 6 of them, you really can’t go wrong!

Sheet Pan Roasted Salmon with Kale and Golden Beets

We especially love the New Year! Why you ask? As registered dietitians and gals who love our veggies (and yes, our sweets too! 🙂 ), we find that our clients- and most of you- are working to get more veggies in your life and you come to us asking for help to make your goal a reality. Yahoo! This is like Christmas all over again for us, but in January! No need to ask these veggie-obsessed twins twice! 😉 We live for sharing easy, delicious ways to get more of ‘em!  We witness the power of veggies on a daily basis–they help to get (and keep) waistlines trim while packing in nutrients and disease-fighting antioxidants, anti-inflammatories and fiber, keeping your digestive tract healthy and promoting a flat-belly by flushing out waste from the colon.

 

 

 

If you’re goal is weight-loss and a flat belly say hello to your secret weapon… veggies (oh yeah!).  They fill you up with so few calories and crowd out more calorie-dense items, making weight loss much easier! And we’re always encouraging our clients to get as many as they can, at every meal. When it comes to getting or staying healthy and fighting diseases including cancer, heart disease and diabetes and helping your skin to look its’ best, veggies are a powerhouse (after all, that’s what compelled us to write our latest book,  The Nutrition Twins’ Veggie Cure!—so that we could help everyone find easy solutions to get more veggies in their life!).

 

 

Our clients tell us that even when they’re working hard to eat veggies, one of their biggest struggles is finding time to wash and prep them when they’re tired or in a hurry or don’t have time or energy on a busy weeknight…

SCORE!! An awesome solution…

 

So when Mann’s reached out with us to work with them and spread the word about their new Veggie Slaw Blends, we jumped at the opportunity. We mean really, is there anything better than delicious, ready-to-go, crisp and crunchy nutrient-packed veggies blends that you can simply throw in a salad, burrito, wrap, or include in any meal you’re making? We don’t think so! 😉 As Mann’s says “We created the perfect veggie blends so that you don’t have to” and boy, they weren’t kidding! It’s so nice to have the veggie combos prepared and ready and Mann’s has several different blends! Honestly, we didn’t know which variety to start creating with since they all are so delicious, but we went for the Kale Beet Blend first – and that’s how we created this Sheet Pan Roasted Salmon with Kale and Golden Beets. We’re super excited to share it with you and can’t wait for you to make veggie your resolution a reality.

Brace yourself…This meal is about to be your new bestie. The sweet roasted Kale Beet Blend is addictive and knowing you can toss this all in one pan and have an insanely delicious, satisfying and filling meal in less than 15 minutes is awesome! You may want to make it every night. Don’t let us stop you! 🙂

 

 

One Pan Roasted Salmon & Kale Beet Slaw

This super fast and easy weeknight dinner is a bursting with flavor. Toss everything in a sheet pan and in less than 15 minutes, dinner is served! Enjoy it with a side (about ½ cup) of brown rice.

Makes 2 servings

Ingredients:
1 8-oz bag Mann’s Kale Beet Blend
1 teaspoon olive oil
2 cloves garlic, crushed or minced
2 4-oz salmon filets
Juice of half a lemon
Dash of salt and pepper

Directions:
1. Preheat oven to 400°F. Line a sheet pan with foil.
2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.

5. Serve with a side of brown rice.
6. Enjoy!

Nutrition info per serving:
241 calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein

Nutrition info per serving including ½ cup of brown rice:

305 calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

One Pan Roasted Salmon and Kale Beet Slaw
 
Author:
Recipe type: Easy Dinner or lunch
Serves: 2
Ingredients
  • 1 8-oz bag Mann’s Kale Beet Blend
  • 1 teaspoon olive oil
  • 2 cloves garlic, crushed or minced
  • 2 4-oz salmon filets
  • Juice of half a lemon
  • Dash of salt and pepper
Instructions
  1. Preheat oven to 400°F. Line a sheet pan with foil.
  2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
  3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
  4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.
  5. Serve with a side of brown rice.
  6. Enjoy!
  7. Nutrition info per serving:
  8. calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein
  9. Nutrition info per serving including ½ cup of brown rice:
  10. calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

Spicy Shrimp Diablo

Woohoo!  A package arrived for each of these veggie-loving twins containing ingredients that were super-fresh, pre-measured and ready to whip into a delicious meal! And these registered dietitian nutritionists and personal trainers we’re pretty psyched about the nutritional value to boot!

Sure, we’re obsessed with cooking our own creations of our veggie-packed meals that include good tasty flavors like ginger, turmeric and lemon—but there’s nothing like whipping up something new without even shopping for the ingredients—and knowing they’re fresh.  Chef’d, an awesome meal delivery system (stay tuned-we’ll be teaming up with California prunes and making some yummy creations for Chef’d—and we’re super excited about it and we feel honored, especially after sampling some of their meals and seeing how fresh and delicious they are!) sent us their awesome Spicy Shrimp Diablo.

Growing up, shrimp wasn’t something that our mom cooked very often, in fact, we typically only ate it at parties and celebrations, so to this day, eating shrimp always feels festive and like a treat. Plus, this felt like an extra special treat since the meal was delivered with pre-portioned ingredients (as all of Chef’d meals are), so it was so easy to make.  In fact, it was so easy and delicious that it inspired us to create a simple shrimp dish based on theirs!  So we’re so excited to share our Spicy Shrimp Diablo with you!

 

A few other recipes you may enjoy:

Lime Shrimp with Coconut Rice

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

Surf & Turf Tostadas,

Mediterranean Fish Tacos

Shrimp Cocktail Shooters

If you’re a fan of plump shrimp simmered in a spicy tomato sauce with some veggies, you’ll appreciate this as much as we do!  While some versions of this meal are loaded with fat and calories from butter and cream, not ours!

Spicy Shrimp Diablo

This scrumptious and satisfying meal is only 260 calories with 31 grams of protein and 6 g fiber.  If you’d to add a wholesome, fiber-filled carbohydrate, serve each portion over a half cup cooked whole-grain pasta. The entire meal will be only 360 calories.

Serves 2

Ingredients:

1 tsp butter

1 can, 14 ounces diced tomatoes

2 medium stalks celery (7-1/2 – 8” long)

1/2 jalapeño pepper, cut into ¼ inch pieces

8 ounces crimini mushrooms

1 large green bell pepper

small bunch basil—about ¾-1 cup, loosely packed

Small bunch fresh thyme

8 ounces large shrimp (about 14 shrimp)

Lemon

2 tbsp. Whipping Cream

6 ounce baby spinach

¼ teaspoon salt

¼ teaspoon pepper

 

Directions:

  1. Cut the celery stalks into 1/4 inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.

Nutrition Facts per serving: 260 Calories, 17 g carbohydrate, 9 g fat, 31 g protein,  5 g, saturated fat, 6 g fiber, 590 mg sodium

 

 

Spicy Shrimp Diablo
 
1 tsp butter 1 can, 14 ounces diced tomatoes 2 medium stalks celery (7-1/2 – 8” long) ½ jalapeño pepper, cut into ¼ inch pieces 8 ounces crimini mushrooms 1 large green bell pepper small bunch basil—about ¾-1 cup, loosely packed Small bunch fresh thyme 8 ounces large shrimp (about 14 shrimp) Lemon 2 tbsp. Whipping Cream 6 ounce baby spinach ¼ teaspoon salt ¼ teaspoon pepper
Author:
Serves: 2
Ingredients
  • 1 tsp butter
  • 1 can, 14 ounces diced tomatoes
  • 2 medium stalks celery (7-1/2 – 8” long)
  • ½ jalapeño pepper, cut into ¼ inch pieces
  • 8 ounces crimini mushrooms
  • 1 large green bell pepper
  • small bunch basil—about ¾-1 cup, loosely packed
  • Small bunch fresh thyme
  • 8 ounces large shrimp (about 14 shrimp)
  • Lemon
  • 2 tbsp. Whipping Cream
  • 6 ounce baby spinach
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
Instructions
  1. Cut the celery stalks into ¼ inch diced pieces set aside. Then remove the stems from the green bell pepper and cut in half; remove the pith and seeds. Dice the pepper into ¼- inch pieces. Set aside. Remove the stems from the mushrooms and throw away. Slice the mushrooms into ¼-inch pieces, set aside.
  2. Take the thyme and basil leaves off the stems, discard the stems and chop the leaves (roughly chop the basil leaves) and set aside.
  3. Using paper towels, pat the shrimp to dry them. Set aside.
  4. Using a large skillet, add 1 teaspoon butter and heat over medium – high heat. Once butter melts, add celery and green bell pepper and sauté for about 3-1/2 minutes or until soft.
  5. Add ¼ cup water, the mushrooms and one-half the can of diced tomatoes and lower the heat to medium. Simmer for about 5 minutes or until the sauce starts to slightly thicken.
  6. Add the shrimp, lemon juice, the cream and the jalapeño to the mixture. Cover the pan and simmer until the shrimp are no longer opaque and are pink, roughly 4-1/2 minutes.
  7. Add the basil, thyme and spinach. Add salt and pepper. Divide between two bowls and enjoy.
Nutrition Information
Serving size: 1 serving Calories: 260 Fat: 9 g Saturated fat: 5 g Carbohydrates: 17 g Sodium: 590 mg Fiber: 6 g Protein: 31 g