6 simple, low-stress dinner recipes

Sheet Pan Chicken Sausage

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 Information

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

Per serving

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 Information

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

Per serving

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 Information

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

Per serving

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 Information

Serving size: 1 cup

Per serving

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 Information

Serving size: 2 thighs

Per serving

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

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

Per serving

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