Three under thirty

Sun-dried tomato pasta

Ingredients

8 ounces whole wheat pasta (or chickpea pasta)

1 medium shallot (or 1/2 small yellow onion)

1 pound boneless skinless chicken breasts (about 2 medium chicken breasts)

2 Tablespoons olive oil

1 teaspoon paprika

1/2 cup chicken broth

1/2 cup milk

2 teaspoons dijon mustard

1 teaspoon dried oregano

2 teaspoons minced garlic

1 Tablespoon flour

1/2 cup sun-dried tomatoes

1 1/2 cups spinach

1/2 cup grated parmesan cheese

Crushed red pepper (optional)

salt and pepper (to taste)

Instructions

Cook the pasta according to the directions. While pasta is cooking, chop shallot into small pieces. Remove excess fat from chicken breast and dice in small cubes.

Drain the pasta and set aside. Cook the chicken in 1 tablespoon of oil and paprika until fully cooked. Set chicken aside and mix chicken broth, milk, dijon mustard, oregano, salt, and pepper together in a small bowl. Set aside. Cook shallot and garlic in the remaining oil for about 3-4 minutes over medium-high heat. Add flour and whisk for about a minute. Pour creamy pasta sauce and whisk. Bring to a simmer and cook for 5-6 minutes or until the sauce begins to thicken.  Add in sun-dried tomatoes, remove from heat, and then add in spinach and parmesan cheese. Add the cooked chicken and pasta back into the pan and mix evenly. Top off with crushed red pepper and enjoy!

Macro info

32g Protein | 16g Fats | 43g Carbs

Serving Size

4 Servings Per Recipe

Chicken Fajitas

Ingredients

1-½ pounds boneless, skinless chicken breast

4 tablespoons olive oil

2 tablespoons lemon juice

1-½ tablespoons sea salt

1-½ tablespoons dried oregano

1 teaspoon garlic powder

½ teaspoon paprika

½ teaspoon crushed red pepper flakes

½ medium sweet red pepper

½ medium green pepper

½ cup chopped onion

4 green onions

Instructions

Slice and remove any excess fat from you chicken breast. Slice it lengthwise about 1 inch in thickness. Use a gallon zip lock bag or a bowl and combine 2 tablespoons of oil, lemon juice, and seasonings. Mix and refrigerate for 1-4 hours. This can also sit overnight if you’d like to do it the night before. Slice peppers and onion and using a large skillet sautee peppers and onion. Remove from heat and keep warm. Drain the chicken and remove the marinade. Using the same skillet, cook chicken over medium heat until no longer pink, 5-6 minutes per side. Serve with rice and top off with your favorite salsa.

Macro info

24g Protein | 17g Fats | 0 Carbs

Serving Size

4 servings Per Recipe

Chimichurri Chicken Bowl

Ingredients

3/4 cup chopped fresh parsley

2 teaspoons minced garlic

1/2 cup chopped onion

1 teaspoon dried oregano

1 teaspoon ancho chili powder

2 Tablespoons red wine vinegar

1 teaspoon salt

1/2 teaspoon black pepper

1/3 cup olive oil

2 medium chicken breasts, cubed

1 Tablespoon avocado oil (or any cooking oil)

2 cups cooked rice

1 large avocado (diced)

1 large bell pepper (diced)

Instructions

First, you will make the sauce. Combine the parsley, garlic, onion, oregano, chili powder, red wine vinegar, salt, and pepper in a food processor. Pulse to create a finely minced texture ( not puree). Mix in the olive oil and set aside.

Then you will marinate the chicken. Dice your chicken in cubes and mix with ½ of the chimichurri sauce in a container or freezer bag. Preheat the oven to 400 degrees F. Heat the avocado oil in an oven-safe skillet ( such as cast iron) over medium heat. Add in the marinated chicken and cook for about 6-7 minutes, stirring occasionally. Place the skillet in the oven and continue to cook the chicken for about 12-15 minutes. Lastly, layer each bowl with cooked rice and chimichurri chicken and add the remaining chimichurri sauce, diced avocado, and diced bell pepper. Serve and enjoy!

Macro info

25g Protein | 11g Fats | 31g Carbs

Serving Size

3 Servings Per Recipe