6 simple, low-stress dinner recipes

Makes 4 servings | Prep: 15 min | Cook: 25-30 min

Ingredients

• Nonstick cooking spray
• 2 cups of your choice of non-starchy vegetables (zucchini, squash, onion, mushrooms, cauliflower, broccoli, brussel sprouts, etc.), cut into 1-inch pieces
• 1 lb low-sodium chicken sausage, cut into 1-inch slices
• 2-3 potatoes or 1-2 sweet potatoes, cut into 1-inch cubes
• ¼ tsp salt
• ½ tsp pepper
• 1 tsp garlic powder
• 1 tsp basil
• 1 Tbsp olive oil

Preparation

• Preheat the oven to 425°F.
• Spray a rimmed baking sheet with nonstick cooking spray.
• Arrange veggies, potatoes, and sausage on prepared baking sheet.
• Season with salt, pepper, garlic powder, and basil. Drizzle with olive oil.
• Bake for 25-30 minutes, or until potatoes are soft, stirring occasionally, every 8-10 minutes.

Nutrition

Serving size: 4 oz chicken sausage + ½ cup non-starchy veggies + ½ sweet potato

Calories: 253 | total fat: 13 g | saturated fat: 3 g | sodium: 451 mg | cholesterol: 98 mg | total carbs: 14 g | fiber: 3 g | sugars: 3 g | protein: 22 g | potassium: 932 mg

Sheet pan fajitas

Makes 4 servings | Prep: 15 min | Cook: 25 min

Ingredients

• 1 lb chicken breasts, sliced thin
• 3 bell peppers, sliced thin
• 1 onion, sliced thin
• 2 cloves garlic, minced
• ½ tsp chili powder
• ½ tsp cumin
• 1 tsp oregano
• ¼ tsp salt
• ½ tsp pepper
• 2 Tbsp olive oil
• 8 small flour or corn tortillas

Preparation

• Preheat the oven to 425°F.
• Combine seasonings in a small bowl.
• Arrange chicken, peppers, onion, and garlic on a baking sheet. Coat the ingredients with olive oil and seasonings. Toss to combine.
• Bake for 25 minutes, or until chicken is completely cooked through (at least 165°F internal temperature). 
• Serve on warm tortillas.

Nutrition

Serving size: 4 oz chicken breast + half cup cooked veggies + 2 tortillas

Calories: 387 | total fat: 11 g | saturated fat: 2 g | sodium: 239 mg | cholesterol: 66 mg | total carbs: 43 g | fiber: 5 g | sugars: 2 g | protein: 31 g | potassium: 758 mg

Crockpot™ chicken dish

Makes 4 servings | Prep: 8 min | Cook: 2 hours to 2 hours 30 minutes

Ingredients

• 1 lb boneless skinless chicken breasts
• 1 tsp olive oil
• Seasonings of your choice (salt, pepper, garlic powder, onion powder, paprika, etc.)
• 3 cups low-sodium chicken broth
• 2 cups frozen vegetables of your choice (broccoli, cauliflower, carrots, green beans)
• 1½ cups microwavable rice or quinoa packet

Preparation

• Place chicken breasts in a Crockpot™ and coat with olive oil and seasonings. 
• Add chicken broth to the Crockpot™. Cook on high for 2-2.5 hours, or until chicken is thoroughly cooked (internal temperature of 165°F).
• When chicken is almost done, cook frozen vegetables according to package. Microwave rice packet according to package directions.
• Once chicken is cooked through, shred using two forks. Add additional desired seasonings and enjoy with rice and veggies.

Nutrition 

Serving size: 4 oz chicken + ½ cup veggies + ⅓ cup rice or quinoa

Calories: 303 | total fat: 6 g | saturated fat: 1 g | sodium: 130 mg | cholesterol: 83 mg | total carbs: 30 g | fiber: 4 g | sugars: 2 g | protein: 32 g | potassium: 697 mg

Slow cooker chicken & veggie soup

Makes 6 servings | Prep: 10 min | Cook: 3-4 hours/5-6 hours

Ingredients

• 1 lb boneless skinless chicken breasts
• 32 oz low-sodium chicken broth
• 2 cups frozen mixed vegetables, no sauce
• 1 sweet potato, peeled and diced
• ½ medium onion, chopped
• 28 oz crushed tomatoes, no salt added
• 4 cloves garlic, minced (about 2 tsp)
• 1 tsp kosher salt
• 2 tsp Italian seasoning
• ½ tsp freshly ground pepper

Preparation

• Add all of the ingredients into a slow cooker.
• Place the lid on top and cook on high for 3-4 hours or 5-6 hours on low. Cook until the chicken shreds easily and the vegetables are tender. 
• Shred the chicken using two forks. 
• Mix well and serve immediately, topping with another dash of pepper or seasonings of choice.

Nutrition 

Serving size: 1 cup

Calories: 235 | total fat: 4 g | saturated fat: 1 g | sodium: 553 mg | cholesterol: 60 mg | total carbs: 24 g | fiber: 6 g | sugars: 9 g | protein: 24 g | potassium: 674 mg

Coconut Crockpot™ chicken

Makes 4 servings | Prep: 5 min | Cook: 5-6 hours

Ingredients

• ½ cup light coconut milk
• ½ cup water
• 8 skinless chicken thighs
• ¼ cup brown sugar
• 2 Tbsp low-sodium soy sauce
• ⅛ tsp ground cloves
• 3 garlic cloves, minced

Preparation

• Pour coconut milk and water into the Crockpot™ and stir to combine.
• Add chicken, brown sugar, soy sauce, cloves and garlic. 
• Cover and cook 5-6 hours on low, stirring occasionally.

Nutrition 

Serving size: 2 thighs

Calories: 432 | total fat: 13 g | saturated fat: 3 g | sodium: 461 mg | cholesterol: 270 mg | total carbs: 17 g | fiber: 1 g | sugars: 16 g | protein: 27 g | potassium: 790 mg

Bento box lunch

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

Carbohydrates (choose 1 serving):

• 15-17 grapes
• 1 small apple, sliced
• 1 medium orange, peeled
• 1 cup berries

Protein (choose 1-2 servings):

• Nuts (options: 6 almonds, 6 cashews, 10 peanuts, 4 pecan or walnut halves)
• Cheese stick
• Hard-boiled egg
• 1 oz low-sodium deli meat and/or cheese
• ¼ cup hummus
• ¾ cup nonfat Greek yogurt

Fat (choose 1 serving):

• 1½ tsp nut butter
• Olives (8 black or 10 green)
• 2 Tbsp avocado

Vegetables (1-2 cups):

• Baby carrots
• Cucumber
• Bell pepper
• Tomatoes
• Celery
  
  

Preparation

• Mix and match ingredients to create a combination of your choice.
• Arrange on your plate or in a storage container.
• Enjoy!

Nutrition

based on 1 cup blueberries, 1 egg, 6 almonds, ¼ cup hummus, 2 cups cucumber and bell peppers

Calories: 341 | total fat: 14 g | saturated fat: 2 g | sodium: 219 mg | cholesterol: 164 mg | total carbs: 44 g | fiber: 10 g | sugars: 20 g | protein: 13 g | potassium: 688 mg