Public Access
1358 lines
66 KiB
JSON
1358 lines
66 KiB
JSON
{
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"version": 2,
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"recipes": [
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{
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"name": "Lemon Herb Chicken Tray Bake",
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"description": "Roasted chicken and vegetables make a simple all-in-one dinner.",
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"servings": 4,
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"prep_time_minutes": 15,
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"cook_time_minutes": 35,
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"cuisine_tags": ["American", "sheet-pan"],
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"dietary_tags": ["gluten-free", "dairy-free"],
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"protein_type": "chicken",
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"spice_level": 0,
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"calories_per_serving": 480,
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"ingredients": [
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{"name": "boneless chicken thighs", "quantity": 1.5, "unit": "lb"},
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{"name": "baby potatoes", "quantity": 1.5, "unit": "lb"},
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{"name": "broccoli florets", "quantity": 4, "unit": "cup"},
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{"name": "lemon", "quantity": 1, "unit": "count"},
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{"name": "olive oil", "quantity": 2, "unit": "tbsp"},
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{"name": "dried oregano", "quantity": 1, "unit": "tsp"},
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{"name": "salt", "quantity": 0.75, "unit": "tsp"}
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],
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"instructions": [
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"Heat the oven to 425 F and line a sheet pan with parchment paper.",
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"Toss the potatoes with half the oil, oregano, and half the salt; roast for 15 minutes.",
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"Add the chicken, broccoli, remaining oil, and lemon slices to the pan and season with the remaining salt.",
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"Roast for 18 to 20 minutes, until the chicken reaches 165 F in the thickest piece, then serve with the roasted lemon."
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]
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},
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{
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"name": "Chicken Broccoli Rice Skillet",
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"description": "Tender chicken, broccoli, and rice cook together in one dependable weeknight skillet.",
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"servings": 4,
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"prep_time_minutes": 15,
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"cook_time_minutes": 30,
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"cuisine_tags": ["American", "one-pan"],
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"dietary_tags": ["gluten-free"],
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"protein_type": "chicken",
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"spice_level": 0,
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"calories_per_serving": 440,
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"ingredients": [
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{"name": "chicken breast", "quantity": 1.25, "unit": "lb"},
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{"name": "long-grain white rice", "quantity": 1, "unit": "cup"},
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{"name": "broccoli florets", "quantity": 3, "unit": "cup"},
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{"name": "chicken broth", "quantity": 2.5, "unit": "cup"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "garlic", "quantity": 3, "unit": "clove"},
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{"name": "olive oil", "quantity": 2, "unit": "tsp"}
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],
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"instructions": [
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"Dice the chicken and onion, then heat 2 teaspoons olive oil in a deep skillet over medium-high heat.",
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"Cook the chicken and onion for 5 minutes, stirring, until the chicken is browned on the outside.",
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"Stir in garlic and 1 cup rice, add broth, cover, and simmer over low heat for 15 minutes.",
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"Stir in broccoli, cover, and cook for 5 to 7 minutes until the rice is tender and the chicken reaches 165 F."
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]
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},
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{
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"name": "Chicken Enchilada Soup",
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"description": "A hearty tomato and bean soup with shredded chicken and familiar enchilada flavors.",
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"servings": 6,
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"prep_time_minutes": 15,
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"cook_time_minutes": 30,
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"cuisine_tags": ["Mexican-inspired", "soup"],
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"dietary_tags": ["gluten-free"],
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"protein_type": "chicken",
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"spice_level": 2,
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"calories_per_serving": 390,
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"ingredients": [
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{"name": "chicken breast", "quantity": 1.5, "unit": "lb"},
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{"name": "enchilada sauce", "quantity": 2, "unit": "cup"},
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{"name": "black beans", "quantity": 30, "unit": "oz"},
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{"name": "corn kernels", "quantity": 1.5, "unit": "cup"},
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{"name": "chicken broth", "quantity": 4, "unit": "cup"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "cheddar cheese", "quantity": 1, "unit": "cup"}
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],
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"instructions": [
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"Dice the onion and add it to a soup pot with the enchilada sauce, beans, corn, and broth.",
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"Bring the soup to a gentle boil, add the chicken breasts, and reduce the heat to a simmer.",
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"Cover and simmer for 18 to 20 minutes until the chicken reaches 165 F.",
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"Shred the chicken with two forks, return it to the pot, and ladle the soup into bowls with cheese."
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]
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},
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{
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"name": "Slow Cooker Tomato Chicken",
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"description": "Tomato-braised chicken with peppers and beans is ready for an easy family meal.",
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"servings": 6,
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"prep_time_minutes": 15,
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"cook_time_minutes": 240,
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"cuisine_tags": ["Italian-inspired", "slow-cooker"],
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"dietary_tags": ["gluten-free", "dairy-free"],
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"protein_type": "chicken",
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"spice_level": 1,
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"calories_per_serving": 420,
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"ingredients": [
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{"name": "chicken thighs", "quantity": 2, "unit": "lb"},
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{"name": "crushed tomatoes", "quantity": 56, "unit": "oz"},
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{"name": "cannellini beans", "quantity": 30, "unit": "oz"},
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{"name": "bell pepper", "quantity": 2, "unit": "count"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "garlic", "quantity": 4, "unit": "clove"},
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{"name": "dried basil", "quantity": 1, "unit": "tsp"}
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],
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"instructions": [
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"Slice the peppers and onion and place them in the slow cooker with garlic, tomatoes, beans, and basil.",
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"Nestle the chicken thighs into the tomato mixture and cover the cooker.",
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"Cook on low for 4 hours, until the chicken reaches 165 F and the peppers are tender.",
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"Stir the beans through the sauce, let stand uncovered for 5 minutes, and serve."
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]
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},
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{
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"name": "Chicken Pesto Pasta",
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"description": "A creamy-free pasta dinner with chicken, pesto, and green vegetables.",
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"servings": 4,
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"prep_time_minutes": 15,
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"cook_time_minutes": 25,
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"cuisine_tags": ["Italian-inspired", "pasta"],
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"dietary_tags": [],
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"protein_type": "chicken",
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"spice_level": 0,
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"calories_per_serving": 440,
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"ingredients": [
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{"name": "chicken breast", "quantity": 1, "unit": "lb"},
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{"name": "penne pasta", "quantity": 7, "unit": "oz"},
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{"name": "basil pesto", "quantity": 0.125, "unit": "cup"},
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{"name": "cherry tomatoes", "quantity": 2, "unit": "cup"},
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{"name": "spinach", "quantity": 4, "unit": "cup"},
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{"name": "parmesan cheese", "quantity": 0.125, "unit": "cup"},
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{"name": "olive oil", "quantity": 1, "unit": "tsp"}
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],
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"instructions": [
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"Boil 7 ounces penne in salted water until tender and reserve 0.5 cup of its cooking water.",
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"Slice the chicken and cook it in 1 teaspoon olive oil in a large nonstick skillet for 7 to 9 minutes.",
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"Add tomatoes and spinach to the skillet and cook until the spinach wilts and the chicken reaches 165 F.",
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"Toss in the pasta, 2 tablespoons pesto, reserved cooking water, and 2 tablespoons parmesan until evenly coated."
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]
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},
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{
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"name": "Beef and Vegetable Noodle Skillet",
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"description": "Ground beef, egg noodles, and vegetables form a filling skillet supper.",
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"servings": 5,
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"prep_time_minutes": 15,
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"cook_time_minutes": 25,
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"cuisine_tags": ["American", "one-pan"],
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"dietary_tags": [],
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"protein_type": "beef",
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"spice_level": 0,
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"calories_per_serving": 420,
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"ingredients": [
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{"name": "93% lean ground beef", "quantity": 1, "unit": "lb"},
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{"name": "egg noodles", "quantity": 8, "unit": "oz"},
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{"name": "frozen mixed vegetables", "quantity": 3, "unit": "cup"},
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{"name": "beef broth", "quantity": 2.5, "unit": "cup"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "tomato paste", "quantity": 2, "unit": "tbsp"},
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{"name": "worcestershire sauce", "quantity": 1, "unit": "tbsp"}
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],
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"instructions": [
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"Brown the 93% lean ground beef and diced onion in a dry nonstick deep skillet, breaking the meat into small pieces.",
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"Cook until the beef reaches 160 F, then stir in tomato paste and Worcestershire sauce.",
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"Add 2.5 cups broth and 8 ounces noodles, cover, and simmer for 8 minutes.",
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"Stir in the vegetables and cook uncovered for 5 minutes until the noodles are tender."
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]
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},
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{
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"name": "Classic Beef Chili",
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"description": "A thick bean chili with ground beef, tomatoes, and a moderate savory heat.",
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"servings": 6,
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"prep_time_minutes": 15,
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"cook_time_minutes": 45,
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"cuisine_tags": ["American", "chili"],
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"dietary_tags": ["gluten-free", "dairy-free"],
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"protein_type": "beef",
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"spice_level": 2,
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"calories_per_serving": 460,
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"ingredients": [
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{"name": "ground beef", "quantity": 1.5, "unit": "lb"},
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{"name": "kidney beans", "quantity": 30, "unit": "oz"},
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{"name": "diced tomatoes", "quantity": 29, "unit": "oz"},
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{"name": "tomato sauce", "quantity": 15, "unit": "oz"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "chili powder", "quantity": 2, "unit": "tbsp"},
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{"name": "ground cumin", "quantity": 1, "unit": "tsp"}
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],
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"instructions": [
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"Brown the beef and diced onion in a Dutch oven, breaking up the meat as it cooks.",
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"Continue cooking until the beef reaches 160 F, then drain any excess fat.",
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"Stir in beans, tomatoes, tomato sauce, chili powder, and cumin.",
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"Simmer uncovered for 30 minutes, stirring twice, until the chili thickens."
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]
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},
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{
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"name": "Ginger Beef Rice Bowls",
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"description": "Thin beef strips, crisp vegetables, and rice make a quick bowl dinner.",
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"servings": 4,
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"prep_time_minutes": 20,
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"cook_time_minutes": 20,
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"cuisine_tags": ["Asian-inspired", "rice"],
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"dietary_tags": ["dairy-free"],
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"protein_type": "beef",
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"spice_level": 1,
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"calories_per_serving": 450,
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"ingredients": [
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{"name": "trimmed beef sirloin", "quantity": 1, "unit": "lb"},
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{"name": "jasmine rice", "quantity": 1, "unit": "cup"},
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{"name": "broccoli florets", "quantity": 3, "unit": "cup"},
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{"name": "carrots", "quantity": 2, "unit": "count"},
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{"name": "soy sauce", "quantity": 0.25, "unit": "cup"},
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{"name": "fresh ginger", "quantity": 1, "unit": "tbsp"},
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{"name": "garlic", "quantity": 3, "unit": "clove"}
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],
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"instructions": [
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"Cook 1 cup jasmine rice according to the package directions and keep it covered.",
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"Slice the beef thinly across the grain and stir together soy sauce, ginger, and minced garlic.",
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"Sear the beef in a hot skillet for 3 to 4 minutes, then transfer it to a plate.",
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"Cook broccoli and sliced carrots for 5 minutes, then return the beef with the sauce until the intact beef reaches at least 145 F.",
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"Rest the beef for 3 minutes, then serve it with the vegetables over rice."
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]
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},
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{
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"name": "Sheet Pan Beef Fajitas",
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"description": "Roasted steak strips and peppers fill warm tortillas with little cleanup.",
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"servings": 4,
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"prep_time_minutes": 15,
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"cook_time_minutes": 18,
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"cuisine_tags": ["Mexican-inspired", "sheet-pan"],
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"dietary_tags": ["dairy-free"],
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"protein_type": "beef",
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"spice_level": 2,
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"calories_per_serving": 460,
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"ingredients": [
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{"name": "trimmed beef flank steak", "quantity": 1, "unit": "lb"},
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{"name": "bell pepper", "quantity": 3, "unit": "count"},
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{"name": "red onion", "quantity": 1, "unit": "count"},
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{"name": "6-inch flour tortillas", "quantity": 8, "unit": "count"},
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{"name": "olive oil", "quantity": 1, "unit": "tbsp"},
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{"name": "chili powder", "quantity": 2, "unit": "tsp"},
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{"name": "ground cumin", "quantity": 1, "unit": "tsp"}
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],
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"instructions": [
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"Heat the oven to 450 F and slice the steak, peppers, and onion into strips.",
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"Toss the steak and vegetables with 1 tablespoon olive oil, chili powder, and cumin on a parchment-lined sheet pan.",
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"Roast for 12 to 15 minutes, stirring once, until the vegetables are browned and the intact beef reaches at least 145 F.",
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"Rest the beef for 3 minutes, then warm the tortillas for 2 minutes and fill them with the beef and vegetables."
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]
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},
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{
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"name": "Slow Cooker Beef and Potato Stew",
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"description": "A comforting beef stew with potatoes, carrots, and a rich broth.",
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"servings": 6,
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"prep_time_minutes": 20,
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"cook_time_minutes": 480,
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"cuisine_tags": ["American", "slow-cooker"],
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"dietary_tags": ["dairy-free"],
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"protein_type": "beef",
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"spice_level": 0,
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"calories_per_serving": 500,
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"ingredients": [
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{"name": "beef stew meat", "quantity": 2, "unit": "lb"},
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{"name": "russet potatoes", "quantity": 2, "unit": "lb"},
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{"name": "carrots", "quantity": 4, "unit": "count"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "beef broth", "quantity": 4, "unit": "cup"},
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{"name": "tomato paste", "quantity": 2, "unit": "tbsp"},
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{"name": "dried thyme", "quantity": 1, "unit": "tsp"}
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],
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"instructions": [
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"Cut the potatoes, carrots, and onion into bite-size pieces and place them in the slow cooker.",
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"Add the beef, broth, tomato paste, and thyme, stirring until the tomato paste dissolves.",
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"Cover and cook on low for 8 hours until the beef is fork-tender, reaches at least 145 F, and the potatoes are soft.",
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"Stir the stew well to combine the broth and vegetables before serving."
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]
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},
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{
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"name": "Pork Tenderloin Apple Sheet Pan",
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"description": "Pork tenderloin roasts alongside apples, sweet potatoes, and onions for a balanced meal.",
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"servings": 4,
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"prep_time_minutes": 15,
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"cook_time_minutes": 30,
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"cuisine_tags": ["American", "sheet-pan"],
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"dietary_tags": ["gluten-free", "dairy-free"],
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"protein_type": "pork",
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"spice_level": 0,
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"calories_per_serving": 490,
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"ingredients": [
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{"name": "pork tenderloin", "quantity": 1.5, "unit": "lb"},
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{"name": "sweet potatoes", "quantity": 1.5, "unit": "lb"},
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{"name": "apples", "quantity": 2, "unit": "count"},
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{"name": "red onion", "quantity": 1, "unit": "count"},
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{"name": "olive oil", "quantity": 2, "unit": "tbsp"},
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{"name": "dried sage", "quantity": 1, "unit": "tsp"},
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{"name": "salt", "quantity": 0.75, "unit": "tsp"}
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],
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"instructions": [
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"Heat the oven to 425 F and cut the sweet potatoes, apples, and onion into wedges.",
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"Toss the produce with oil, sage, and half the salt, then roast for 15 minutes.",
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"Season the pork with the remaining salt and place it among the vegetables.",
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"Roast for 15 to 18 minutes until the pork reaches 145 F, then rest it for 3 minutes before slicing."
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]
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},
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{
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"name": "Pork Chop Mushroom Rice",
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"description": "Pan-seared pork chops are served over savory mushroom rice.",
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"servings": 4,
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"prep_time_minutes": 15,
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"cook_time_minutes": 30,
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"cuisine_tags": ["American", "rice"],
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"dietary_tags": ["gluten-free"],
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"protein_type": "pork",
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"spice_level": 0,
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"calories_per_serving": 450,
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"ingredients": [
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{"name": "boneless center-cut pork chops", "quantity": 1.25, "unit": "lb"},
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{"name": "long-grain white rice", "quantity": 1.25, "unit": "cup"},
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{"name": "mushrooms", "quantity": 8, "unit": "oz"},
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{"name": "chicken broth", "quantity": 3, "unit": "cup"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "butter", "quantity": 1, "unit": "tbsp"},
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{"name": "dried thyme", "quantity": 1, "unit": "tsp"}
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],
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"instructions": [
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"Melt 1 tablespoon butter in a skillet and brown the pork chops for 3 minutes per side, then transfer them to a plate.",
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"Cook the sliced mushrooms and onion in the same skillet until softened.",
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"Stir in 1 1/4 cups rice, broth, and thyme, then nestle the pork chops into the rice.",
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"Cover and simmer for 18 minutes until the pork reaches 145 F; rest the chops for 3 minutes before serving."
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]
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},
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{
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"name": "Slow Cooker Pulled Pork",
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"description": "Tender shredded pork with a tangy tomato sauce is useful for sandwiches or bowls.",
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"servings": 8,
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"prep_time_minutes": 15,
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"cook_time_minutes": 480,
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"cuisine_tags": ["American", "slow-cooker"],
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"dietary_tags": ["dairy-free"],
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"protein_type": "pork",
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"spice_level": 1,
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"calories_per_serving": 400,
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"ingredients": [
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{"name": "well-trimmed pork shoulder", "quantity": 3, "unit": "lb"},
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{"name": "tomato sauce", "quantity": 2, "unit": "cup"},
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{"name": "apple cider vinegar", "quantity": 0.25, "unit": "cup"},
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{"name": "brown sugar", "quantity": 1, "unit": "tbsp"},
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{"name": "yellow onion", "quantity": 1, "unit": "count"},
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{"name": "paprika", "quantity": 2, "unit": "tsp"},
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{"name": "garlic powder", "quantity": 1, "unit": "tsp"}
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],
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"instructions": [
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"Place sliced onion in the slow cooker and set the well-trimmed pork shoulder on top.",
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"Whisk tomato sauce, vinegar, 1 tablespoon brown sugar, paprika, and garlic powder, then pour the sauce over the pork.",
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"Cover and cook on low for 8 hours until the pork reaches 195 F and pulls apart easily.",
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"Shred the pork with two forks, discard any visible fat, stir it into the sauce, and serve hot."
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]
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},
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{
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"name": "Pork and Cabbage Noodle Skillet",
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"description": "Ground pork and cabbage are tossed with noodles in a quick savory skillet.",
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"servings": 4,
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"prep_time_minutes": 15,
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"cook_time_minutes": 20,
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"cuisine_tags": ["Asian-inspired", "one-pan"],
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"dietary_tags": ["dairy-free"],
|
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"protein_type": "pork",
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"spice_level": 1,
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"calories_per_serving": 450,
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"ingredients": [
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{"name": "90% lean ground pork", "quantity": 1, "unit": "lb"},
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{"name": "rice noodles", "quantity": 6, "unit": "oz"},
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{"name": "green cabbage", "quantity": 5, "unit": "cup"},
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{"name": "carrots", "quantity": 2, "unit": "count"},
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{"name": "soy sauce", "quantity": 0.25, "unit": "cup"},
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|
{"name": "garlic", "quantity": 3, "unit": "clove"},
|
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{"name": "sesame oil", "quantity": 2, "unit": "tsp"}
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],
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"instructions": [
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"Soak the rice noodles in hot water according to the package directions, then drain them.",
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"Cook the 90% lean ground pork in a large nonstick skillet, breaking it up, until it reaches 160 F.",
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"Add shredded cabbage, sliced carrots, garlic, and 2 teaspoons sesame oil and cook for 4 minutes.",
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"Add noodles and soy sauce, toss for 2 minutes, and serve when the vegetables are tender-crisp."
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]
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},
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{
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"name": "Turkey Taco Rice Skillet",
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"description": "Ground turkey, beans, corn, and rice make a colorful taco-inspired dinner.",
|
|
"servings": 5,
|
|
"prep_time_minutes": 15,
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"cook_time_minutes": 30,
|
|
"cuisine_tags": ["Mexican-inspired", "rice"],
|
|
"dietary_tags": ["gluten-free"],
|
|
"protein_type": "turkey",
|
|
"spice_level": 2,
|
|
"calories_per_serving": 470,
|
|
"ingredients": [
|
|
{"name": "ground turkey", "quantity": 1.25, "unit": "lb"},
|
|
{"name": "long-grain white rice", "quantity": 1.25, "unit": "cup"},
|
|
{"name": "black beans", "quantity": 15, "unit": "oz"},
|
|
{"name": "corn kernels", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "diced tomatoes", "quantity": 14.5, "unit": "oz"},
|
|
{"name": "taco seasoning", "quantity": 2, "unit": "tbsp"},
|
|
{"name": "chicken broth", "quantity": 2.5, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Cook the ground turkey in a deep skillet, breaking it apart with a spoon.",
|
|
"Stir in taco seasoning and cook until the turkey reaches 165 F.",
|
|
"Add rice, beans, corn, tomatoes, and broth, then bring the mixture to a boil.",
|
|
"Cover and simmer for 18 minutes until the rice is tender and the liquid is absorbed."
|
|
]
|
|
},
|
|
{
|
|
"name": "Turkey Meatball Orzo Soup",
|
|
"description": "Small turkey meatballs, orzo, and vegetables make a light but satisfying soup.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 30,
|
|
"cuisine_tags": ["Italian-inspired", "soup"],
|
|
"dietary_tags": [],
|
|
"protein_type": "turkey",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 410,
|
|
"ingredients": [
|
|
{"name": "ground turkey", "quantity": 1.25, "unit": "lb"},
|
|
{"name": "orzo pasta", "quantity": 1, "unit": "cup"},
|
|
{"name": "chicken broth", "quantity": 6, "unit": "cup"},
|
|
{"name": "carrots", "quantity": 3, "unit": "count"},
|
|
{"name": "celery", "quantity": 3, "unit": "stalk"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "parmesan cheese", "quantity": 0.25, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Mix the turkey with parmesan and shape it into 20 small meatballs.",
|
|
"Cook diced carrots, celery, and onion in a soup pot with a small amount of water for 5 minutes.",
|
|
"Add broth and meatballs, then simmer for 12 minutes until the meatballs reach 165 F.",
|
|
"Stir in orzo and simmer for 8 to 10 minutes until the pasta is tender."
|
|
]
|
|
},
|
|
{
|
|
"name": "Turkey Spinach Stuffed Sweet Potatoes",
|
|
"description": "Baked sweet potatoes are filled with seasoned turkey, spinach, and cheese.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 45,
|
|
"cuisine_tags": ["American", "baked"],
|
|
"dietary_tags": ["gluten-free"],
|
|
"protein_type": "turkey",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 460,
|
|
"ingredients": [
|
|
{"name": "medium sweet potatoes (4; 1.5 lb total maximum)", "quantity": 4, "unit": "count"},
|
|
{"name": "93% lean ground turkey", "quantity": 1, "unit": "lb"},
|
|
{"name": "spinach", "quantity": 4, "unit": "cup"},
|
|
{"name": "diced tomatoes", "quantity": 14.5, "unit": "oz"},
|
|
{"name": "cheddar cheese", "quantity": 0.5, "unit": "cup"},
|
|
{"name": "ground cumin", "quantity": 1, "unit": "tsp"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 400 F, rub the four medium sweet potatoes with 2 teaspoons oil, and bake them for 40 minutes.",
|
|
"Cook the 93% lean ground turkey in a skillet with cumin until it reaches 165 F.",
|
|
"Stir tomatoes and spinach into the turkey and cook until the spinach wilts.",
|
|
"Split the baked potatoes, fill them with turkey mixture, top with 1/2 cup cheese, and bake for 5 more minutes."
|
|
]
|
|
},
|
|
{
|
|
"name": "Slow Cooker Turkey White Bean Chili",
|
|
"description": "Mild turkey chili with white beans and green peppers is easy to portion for a crowd.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 240,
|
|
"cuisine_tags": ["American", "slow-cooker"],
|
|
"dietary_tags": ["gluten-free"],
|
|
"protein_type": "turkey",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 430,
|
|
"ingredients": [
|
|
{"name": "ground turkey", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "cannellini beans", "quantity": 45, "unit": "oz"},
|
|
{"name": "chicken broth", "quantity": 4, "unit": "cup"},
|
|
{"name": "green bell pepper", "quantity": 2, "unit": "count"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "ground cumin", "quantity": 2, "unit": "tsp"},
|
|
{"name": "monterey jack cheese", "quantity": 1, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Brown the ground turkey in a skillet, breaking it up until it reaches 165 F.",
|
|
"Transfer the turkey to the slow cooker with beans, broth, diced peppers, onion, and cumin.",
|
|
"Cover and cook on low for 4 hours until the peppers are tender and the chili is hot throughout.",
|
|
"Ladle into bowls and sprinkle each serving with monterey jack cheese."
|
|
]
|
|
},
|
|
{
|
|
"name": "Baked Salmon and Green Beans",
|
|
"description": "Simple roasted salmon, green beans, and potatoes make a reliable seafood dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["American", "sheet-pan"],
|
|
"dietary_tags": ["gluten-free", "dairy-free"],
|
|
"protein_type": "salmon",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 460,
|
|
"ingredients": [
|
|
{"name": "skinless salmon fillets", "quantity": 1.25, "unit": "lb"},
|
|
{"name": "green beans", "quantity": 1, "unit": "lb"},
|
|
{"name": "baby potatoes", "quantity": 1.25, "unit": "lb"},
|
|
{"name": "lemon", "quantity": 1, "unit": "count"},
|
|
{"name": "olive oil", "quantity": 1, "unit": "tbsp"},
|
|
{"name": "garlic powder", "quantity": 1, "unit": "tsp"},
|
|
{"name": "salt", "quantity": 0.75, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 425 F and toss halved potatoes with 2 teaspoons oil and half the salt on a parchment-lined sheet pan.",
|
|
"Roast the potatoes for 15 minutes, then add green beans and salmon to the pan.",
|
|
"Drizzle with the remaining 1 teaspoon oil, season with garlic powder and salt, and top the salmon with lemon slices.",
|
|
"Roast for 10 to 12 minutes until the salmon flakes easily and reaches 145 F at its thickest point."
|
|
]
|
|
},
|
|
{
|
|
"name": "Garlic Shrimp Couscous",
|
|
"description": "Garlicky shrimp and quick couscous with tomatoes make a fast, bright dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 15,
|
|
"cuisine_tags": ["Mediterranean-inspired", "seafood"],
|
|
"dietary_tags": ["dairy-free"],
|
|
"protein_type": "shrimp",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 440,
|
|
"ingredients": [
|
|
{"name": "large shrimp", "quantity": 1.25, "unit": "lb"},
|
|
{"name": "couscous", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "cherry tomatoes", "quantity": 2, "unit": "cup"},
|
|
{"name": "chicken broth", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "garlic", "quantity": 4, "unit": "clove"},
|
|
{"name": "lemon", "quantity": 1, "unit": "count"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Bring the chicken broth to a boil, stir in couscous, cover, and remove it from the heat for 5 minutes.",
|
|
"Heat olive oil in a skillet and cook garlic and halved tomatoes for 2 minutes.",
|
|
"Add the shrimp and cook for 3 to 4 minutes, turning once, until opaque, firm, and at least 145 F.",
|
|
"Fluff the couscous, fold in the shrimp mixture, and finish with lemon juice."
|
|
]
|
|
},
|
|
{
|
|
"name": "Fish Taco Rice Bowls",
|
|
"description": "Seasoned white fish, rice, cabbage, and corn create easy taco-style bowls.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 20,
|
|
"cuisine_tags": ["Mexican-inspired", "rice"],
|
|
"dietary_tags": ["gluten-free", "dairy-free"],
|
|
"protein_type": "white fish",
|
|
"spice_level": 2,
|
|
"calories_per_serving": 470,
|
|
"ingredients": [
|
|
{"name": "white fish fillets", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "long-grain white rice", "quantity": 1, "unit": "cup"},
|
|
{"name": "green cabbage", "quantity": 4, "unit": "cup"},
|
|
{"name": "corn kernels", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "lime", "quantity": 2, "unit": "count"},
|
|
{"name": "chili powder", "quantity": 1, "unit": "tsp"},
|
|
{"name": "olive oil", "quantity": 1, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Cook 1 cup rice according to package directions and keep it covered.",
|
|
"Toss shredded cabbage with the juice of one lime and set it aside.",
|
|
"Season the fish with chili powder and cook it in olive oil for 3 to 4 minutes per side.",
|
|
"Flake the fish when it reaches 145 F, then serve over rice with cabbage, corn, and the remaining lime."
|
|
]
|
|
},
|
|
{
|
|
"name": "Tuna White Bean Pasta",
|
|
"description": "Pantry tuna and white beans turn pasta into a quick protein-rich dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 10,
|
|
"cook_time_minutes": 20,
|
|
"cuisine_tags": ["Mediterranean-inspired", "pasta"],
|
|
"dietary_tags": ["dairy-free"],
|
|
"protein_type": "tuna",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 450,
|
|
"ingredients": [
|
|
{"name": "canned tuna packed in water, drained", "quantity": 11, "unit": "oz"},
|
|
{"name": "spaghetti", "quantity": 8, "unit": "oz"},
|
|
{"name": "cannellini beans, drained and rinsed", "quantity": 9, "unit": "oz"},
|
|
{"name": "cherry tomatoes", "quantity": 2, "unit": "cup"},
|
|
{"name": "spinach", "quantity": 4, "unit": "cup"},
|
|
{"name": "garlic", "quantity": 3, "unit": "clove"},
|
|
{"name": "olive oil", "quantity": 1, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Boil 8 ounces spaghetti in salted water until tender and reserve 0.5 cup of cooking water.",
|
|
"Cook garlic and halved tomatoes in 1 tablespoon olive oil in a large skillet for 3 minutes.",
|
|
"Add 11 ounces drained tuna, 9 ounces drained and rinsed beans, and spinach and heat until the spinach wilts.",
|
|
"Toss in spaghetti and enough cooking water to make a light sauce before serving."
|
|
]
|
|
},
|
|
{
|
|
"name": "Lentil Vegetable Soup",
|
|
"description": "Brown lentils and everyday vegetables simmer into a nourishing meatless soup.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 40,
|
|
"cuisine_tags": ["American", "soup"],
|
|
"dietary_tags": ["vegan", "gluten-free", "dairy-free"],
|
|
"protein_type": "lentils",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 330,
|
|
"ingredients": [
|
|
{"name": "brown lentils", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "vegetable broth", "quantity": 6, "unit": "cup"},
|
|
{"name": "carrots", "quantity": 3, "unit": "count"},
|
|
{"name": "celery", "quantity": 3, "unit": "stalk"},
|
|
{"name": "diced tomatoes", "quantity": 14.5, "unit": "oz"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "dried thyme", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Cook diced onion, carrots, and celery in a soup pot with a small amount of water for 5 minutes.",
|
|
"Add lentils, broth, tomatoes, and thyme and bring the mixture to a boil.",
|
|
"Reduce to a simmer, cover partially, and cook for 30 minutes until the lentils are tender.",
|
|
"Stir the soup well, check that the vegetables are soft, and serve hot."
|
|
]
|
|
},
|
|
{
|
|
"name": "Black Bean Sweet Potato Tacos",
|
|
"description": "Roasted sweet potatoes and black beans make colorful vegetarian tacos.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 30,
|
|
"cuisine_tags": ["Mexican-inspired", "vegetarian"],
|
|
"dietary_tags": ["vegetarian", "gluten-free"],
|
|
"protein_type": "black beans",
|
|
"spice_level": 2,
|
|
"calories_per_serving": 450,
|
|
"ingredients": [
|
|
{"name": "sweet potatoes", "quantity": 1, "unit": "lb"},
|
|
{"name": "black beans, drained and rinsed", "quantity": 20, "unit": "oz"},
|
|
{"name": "6-inch corn tortillas", "quantity": 8, "unit": "count"},
|
|
{"name": "avocado", "quantity": 1, "unit": "count"},
|
|
{"name": "lime", "quantity": 2, "unit": "count"},
|
|
{"name": "chili powder", "quantity": 1, "unit": "tsp"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 425 F and toss diced sweet potatoes with 2 teaspoons olive oil and chili powder on a parchment-lined sheet pan.",
|
|
"Roast for 25 minutes, turning once, until the sweet potatoes are browned and tender.",
|
|
"Warm the black beans in a small saucepan and heat the tortillas in a dry skillet.",
|
|
"Fill the tortillas with sweet potatoes and beans, then top with avocado and lime juice."
|
|
]
|
|
},
|
|
{
|
|
"name": "Chickpea Tomato Curry",
|
|
"description": "Chickpeas simmer in a warmly spiced tomato sauce for an easy vegetarian meal.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["Indian-inspired", "vegetarian"],
|
|
"dietary_tags": ["vegan", "gluten-free", "dairy-free"],
|
|
"protein_type": "chickpeas",
|
|
"spice_level": 2,
|
|
"calories_per_serving": 490,
|
|
"ingredients": [
|
|
{"name": "canned chickpeas, drained and rinsed", "quantity": 30, "unit": "oz"},
|
|
{"name": "crushed tomatoes", "quantity": 28, "unit": "oz"},
|
|
{"name": "light coconut milk", "quantity": 13.5, "unit": "oz"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "garlic", "quantity": 3, "unit": "clove"},
|
|
{"name": "curry powder", "quantity": 2, "unit": "tsp"},
|
|
{"name": "basmati rice", "quantity": 0.75, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Cook 3/4 cup basmati rice according to package directions and keep it covered.",
|
|
"Cook diced onion in a deep skillet for 5 minutes, then add garlic and curry powder for 30 seconds.",
|
|
"Stir in chickpeas, tomatoes, and coconut milk and bring the mixture to a simmer.",
|
|
"Simmer for 15 minutes until thickened, then spoon the curry over the rice."
|
|
]
|
|
},
|
|
{
|
|
"name": "Mushroom Barley Skillet",
|
|
"description": "Earthy mushrooms, barley, and peas make a wholesome one-pan vegetarian dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 40,
|
|
"cuisine_tags": ["American", "one-pan"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "mushrooms",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 390,
|
|
"ingredients": [
|
|
{"name": "pearl barley", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "mushrooms", "quantity": 16, "unit": "oz"},
|
|
{"name": "vegetable broth", "quantity": 4, "unit": "cup"},
|
|
{"name": "frozen peas", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "butter", "quantity": 2, "unit": "tbsp"},
|
|
{"name": "parmesan cheese", "quantity": 0.5, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Melt butter in a deep skillet and cook sliced mushrooms and diced onion until browned.",
|
|
"Stir in barley and broth, then bring the mixture to a boil.",
|
|
"Cover and simmer for 30 minutes until the barley is tender and most of the liquid is absorbed.",
|
|
"Fold in peas and parmesan, cover for 2 minutes, and serve."
|
|
]
|
|
},
|
|
{
|
|
"name": "Baked Ziti with Spinach",
|
|
"description": "Saucy baked ziti with spinach and cheese is a family-sized vegetarian pasta dinner.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 35,
|
|
"cuisine_tags": ["Italian-inspired", "pasta"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "cheese",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 425,
|
|
"ingredients": [
|
|
{"name": "ziti pasta", "quantity": 10, "unit": "oz"},
|
|
{"name": "marinara sauce", "quantity": 3.5, "unit": "cup"},
|
|
{"name": "spinach", "quantity": 6, "unit": "cup"},
|
|
{"name": "part-skim ricotta cheese", "quantity": 1, "unit": "cup"},
|
|
{"name": "part-skim mozzarella cheese", "quantity": 1, "unit": "cup"},
|
|
{"name": "parmesan cheese", "quantity": 0.125, "unit": "cup"},
|
|
{"name": "dried basil", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 375 F and boil 10 ounces ziti for 2 minutes less than package directions.",
|
|
"Drain the pasta and toss it with 3.5 cups marinara sauce, spinach, 1 cup ricotta, and basil.",
|
|
"Spread the pasta in a baking dish and cover it with 1 cup mozzarella and 2 tablespoons parmesan.",
|
|
"Bake for 25 minutes until bubbling and browned around the edges, then rest for 5 minutes."
|
|
]
|
|
},
|
|
{
|
|
"name": "Creamy Broccoli Macaroni",
|
|
"description": "Broccoli and a simple cheddar sauce turn macaroni into a comforting meatless dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["American", "pasta"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "cheese",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 470,
|
|
"ingredients": [
|
|
{"name": "elbow macaroni", "quantity": 8, "unit": "oz"},
|
|
{"name": "broccoli florets", "quantity": 4, "unit": "cup"},
|
|
{"name": "reduced-fat cheddar cheese", "quantity": 1.25, "unit": "cup"},
|
|
{"name": "1% milk", "quantity": 2, "unit": "cup"},
|
|
{"name": "butter", "quantity": 1, "unit": "tbsp"},
|
|
{"name": "all-purpose flour", "quantity": 2, "unit": "tbsp"},
|
|
{"name": "mustard powder", "quantity": 0.5, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Boil 8 ounces macaroni until almost tender, adding broccoli for the final 3 minutes, then drain.",
|
|
"Melt 1 tablespoon butter in the same pot, whisk in 2 tablespoons flour, and cook for 1 minute.",
|
|
"Whisk in milk and mustard powder and simmer until the sauce coats a spoon.",
|
|
"Remove from the heat, melt in cheddar, and fold in the macaroni and broccoli."
|
|
]
|
|
},
|
|
{
|
|
"name": "Vegetable Fried Rice",
|
|
"description": "Eggs, peas, carrots, and leftover rice make a fast, flexible vegetarian skillet dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 15,
|
|
"cuisine_tags": ["Asian-inspired", "rice"],
|
|
"dietary_tags": ["vegetarian", "dairy-free"],
|
|
"protein_type": "eggs",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 420,
|
|
"ingredients": [
|
|
{"name": "cooked white rice", "quantity": 5, "unit": "cup"},
|
|
{"name": "eggs", "quantity": 4, "unit": "count"},
|
|
{"name": "frozen peas", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "carrots", "quantity": 2, "unit": "count"},
|
|
{"name": "green onions", "quantity": 4, "unit": "count"},
|
|
{"name": "soy sauce", "quantity": 3, "unit": "tbsp"},
|
|
{"name": "sesame oil", "quantity": 1, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat sesame oil in a large skillet and cook the diced carrots for 3 minutes.",
|
|
"Push the carrots aside, scramble the eggs in the empty space, and cook until fully set.",
|
|
"Add rice, peas, sliced green onions, and soy sauce and stir-fry for 5 minutes.",
|
|
"Cook until the rice is hot throughout and lightly crisp in spots before serving."
|
|
]
|
|
},
|
|
{
|
|
"name": "Lemon Pea Parmesan Pasta",
|
|
"description": "Bright lemon, peas, and parmesan make a simple vegetarian pasta supper.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 10,
|
|
"cook_time_minutes": 20,
|
|
"cuisine_tags": ["Italian-inspired", "pasta"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "cheese",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 370,
|
|
"ingredients": [
|
|
{"name": "spaghetti", "quantity": 8, "unit": "oz"},
|
|
{"name": "frozen peas", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "parmesan cheese", "quantity": 0.5, "unit": "cup"},
|
|
{"name": "lemon", "quantity": 2, "unit": "count"},
|
|
{"name": "butter", "quantity": 1, "unit": "tbsp"},
|
|
{"name": "garlic", "quantity": 2, "unit": "clove"},
|
|
{"name": "black pepper", "quantity": 0.5, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Boil 8 ounces spaghetti until tender, adding peas for the final 2 minutes, then reserve 1 cup cooking water.",
|
|
"Melt 1 tablespoon butter in a large skillet and cook minced garlic for 30 seconds.",
|
|
"Add spaghetti, peas, lemon zest, lemon juice, and 0.5 cup cooking water to the skillet.",
|
|
"Toss in 1/2 cup parmesan and pepper, adding more cooking water until a glossy sauce forms."
|
|
]
|
|
},
|
|
{
|
|
"name": "Sheet Pan Gnocchi Vegetables",
|
|
"description": "Crisp roasted gnocchi and vegetables make an easy vegetarian sheet-pan meal.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["Italian-inspired", "sheet-pan"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "cheese",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 450,
|
|
"ingredients": [
|
|
{"name": "potato gnocchi", "quantity": 24, "unit": "oz"},
|
|
{"name": "zucchini", "quantity": 2, "unit": "count"},
|
|
{"name": "bell pepper", "quantity": 2, "unit": "count"},
|
|
{"name": "cherry tomatoes", "quantity": 2, "unit": "cup"},
|
|
{"name": "olive oil", "quantity": 3, "unit": "tbsp"},
|
|
{"name": "dried Italian herbs", "quantity": 1, "unit": "tsp"},
|
|
{"name": "parmesan cheese", "quantity": 0.5, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 425 F and line a sheet pan with parchment paper.",
|
|
"Toss gnocchi, sliced zucchini, peppers, and tomatoes with olive oil and herbs.",
|
|
"Roast for 20 to 25 minutes, turning once, until the gnocchi is crisp and vegetables are browned.",
|
|
"Sprinkle with parmesan and return the pan to the oven for 2 minutes before serving."
|
|
]
|
|
},
|
|
{
|
|
"name": "Eggplant Tomato Rigatoni",
|
|
"description": "Roasted eggplant and tomato sauce fold into rigatoni for a hearty vegetarian pasta dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 35,
|
|
"cuisine_tags": ["Italian-inspired", "pasta"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "cheese",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 480,
|
|
"ingredients": [
|
|
{"name": "eggplant", "quantity": 2, "unit": "count"},
|
|
{"name": "rigatoni pasta", "quantity": 8, "unit": "oz"},
|
|
{"name": "marinara sauce", "quantity": 3, "unit": "cup"},
|
|
{"name": "part-skim mozzarella cheese", "quantity": 1, "unit": "cup"},
|
|
{"name": "parmesan cheese", "quantity": 0.25, "unit": "cup"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tsp"},
|
|
{"name": "dried basil", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 425 F and toss cubed eggplant with 2 teaspoons olive oil and basil on a parchment-lined sheet pan.",
|
|
"Roast eggplant for 25 minutes until browned and tender.",
|
|
"Boil 8 ounces rigatoni until tender, then combine it with marinara sauce and roasted eggplant.",
|
|
"Top with part-skim mozzarella and parmesan and bake for 8 minutes until the cheese melts."
|
|
]
|
|
},
|
|
{
|
|
"name": "Red Bean Rice Pot",
|
|
"description": "Red beans, rice, peppers, and tomatoes make a budget-friendly one-pot dinner.",
|
|
"servings": 5,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 30,
|
|
"cuisine_tags": ["American", "rice"],
|
|
"dietary_tags": ["vegan", "gluten-free", "dairy-free"],
|
|
"protein_type": "red beans",
|
|
"spice_level": 2,
|
|
"calories_per_serving": 410,
|
|
"ingredients": [
|
|
{"name": "red beans", "quantity": 30, "unit": "oz"},
|
|
{"name": "long-grain white rice", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "diced tomatoes", "quantity": 14.5, "unit": "oz"},
|
|
{"name": "green bell pepper", "quantity": 1, "unit": "count"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "vegetable broth", "quantity": 3, "unit": "cup"},
|
|
{"name": "paprika", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Cook diced onion and green pepper in a deep pot with a small amount of water for 5 minutes.",
|
|
"Stir in rice, tomatoes, broth, and paprika and bring the mixture to a boil.",
|
|
"Cover and simmer for 18 minutes until the rice is tender.",
|
|
"Fold in drained red beans, cover for 3 minutes to heat through, and serve."
|
|
]
|
|
},
|
|
{
|
|
"name": "Vegetable Pot Pie Skillet",
|
|
"description": "A creamy vegetable filling under flaky pastry makes a cozy vegetarian dinner.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 35,
|
|
"cuisine_tags": ["American", "vegetarian"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "peas",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 470,
|
|
"ingredients": [
|
|
{"name": "puff pastry", "quantity": 8.5, "unit": "oz"},
|
|
{"name": "frozen mixed vegetables", "quantity": 5, "unit": "cup"},
|
|
{"name": "frozen peas", "quantity": 1, "unit": "cup"},
|
|
{"name": "vegetable broth", "quantity": 2, "unit": "cup"},
|
|
{"name": "milk", "quantity": 1, "unit": "cup"},
|
|
{"name": "butter", "quantity": 3, "unit": "tbsp"},
|
|
{"name": "all-purpose flour", "quantity": 3, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 400 F and melt butter in an oven-safe skillet.",
|
|
"Whisk in flour, then gradually whisk in broth and milk until the sauce thickens.",
|
|
"Stir in mixed vegetables and peas and simmer for 5 minutes until hot throughout.",
|
|
"Lay puff pastry over the skillet and bake for 20 minutes until deeply golden and crisp."
|
|
]
|
|
},
|
|
{
|
|
"name": "White Bean Kale Soup",
|
|
"description": "White beans, kale, and carrots simmer in a lemony broth for a simple meatless soup.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 30,
|
|
"cuisine_tags": ["Mediterranean-inspired", "soup"],
|
|
"dietary_tags": ["vegan", "gluten-free", "dairy-free"],
|
|
"protein_type": "white beans",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 310,
|
|
"ingredients": [
|
|
{"name": "cannellini beans", "quantity": 45, "unit": "oz"},
|
|
{"name": "kale", "quantity": 6, "unit": "cup"},
|
|
{"name": "vegetable broth", "quantity": 6, "unit": "cup"},
|
|
{"name": "carrots", "quantity": 3, "unit": "count"},
|
|
{"name": "celery", "quantity": 3, "unit": "stalk"},
|
|
{"name": "lemon", "quantity": 1, "unit": "count"},
|
|
{"name": "garlic", "quantity": 3, "unit": "clove"}
|
|
],
|
|
"instructions": [
|
|
"Cook diced carrots, celery, and garlic in a soup pot with a small amount of water for 5 minutes.",
|
|
"Add beans and broth, bring to a boil, and reduce to a steady simmer.",
|
|
"Add chopped kale and simmer for 10 minutes until the kale is tender.",
|
|
"Stir in lemon juice, simmer for 1 minute, and serve hot."
|
|
]
|
|
},
|
|
{
|
|
"name": "Tomato Basil Soup with Cheese Toasts",
|
|
"description": "Smooth tomato basil soup paired with crisp cheese toasts makes an easy vegetarian supper.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 30,
|
|
"cuisine_tags": ["American", "soup"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "cheese",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 380,
|
|
"ingredients": [
|
|
{"name": "crushed tomatoes", "quantity": 56, "unit": "oz"},
|
|
{"name": "vegetable broth", "quantity": 2, "unit": "cup"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "dried basil", "quantity": 1, "unit": "tsp"},
|
|
{"name": "whole-grain bread slices", "quantity": 8, "unit": "count"},
|
|
{"name": "reduced-fat cheddar cheese", "quantity": 1, "unit": "cup"},
|
|
{"name": "butter", "quantity": 1, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Cook diced onion in 1 tablespoon butter in a soup pot for 5 minutes until soft.",
|
|
"Add tomatoes, broth, and basil, then simmer for 20 minutes.",
|
|
"Blend the soup carefully until smooth and return it to low heat.",
|
|
"Top the whole-grain bread slices with reduced-fat cheddar and broil for 2 minutes until melted, then serve alongside the soup."
|
|
]
|
|
},
|
|
{
|
|
"name": "Turkey Sausage Pepper Pasta",
|
|
"description": "Turkey sausage, sweet peppers, and pasta make a hearty skillet meal.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["Italian-inspired", "pasta"],
|
|
"dietary_tags": [],
|
|
"protein_type": "turkey",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 470,
|
|
"ingredients": [
|
|
{"name": "lean turkey sausage", "quantity": 0.5, "unit": "lb"},
|
|
{"name": "penne pasta", "quantity": 6, "unit": "oz"},
|
|
{"name": "bell pepper", "quantity": 3, "unit": "count"},
|
|
{"name": "marinara sauce", "quantity": 3, "unit": "cup"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "reduced-fat mozzarella cheese", "quantity": 0.5, "unit": "cup"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Boil 6 ounces penne until tender, then drain it well.",
|
|
"Cook 8 ounces lean turkey sausage in 2 teaspoons olive oil in a nonstick skillet until browned and it reaches 165 F, then slice it.",
|
|
"Cook sliced peppers and onion in the skillet until softened, then add marinara and sausage.",
|
|
"Toss in penne, top with mozzarella, cover for 3 minutes until melted, and serve."
|
|
]
|
|
},
|
|
{
|
|
"name": "Beef Meatball Marinara Subs",
|
|
"description": "Tender beef meatballs in tomato sauce fill toasted rolls for a practical sandwich dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["Italian-inspired", "sandwiches"],
|
|
"dietary_tags": [],
|
|
"protein_type": "beef",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 490,
|
|
"ingredients": [
|
|
{"name": "93% lean ground beef", "quantity": 1, "unit": "lb"},
|
|
{"name": "4-inch whole-grain sandwich rolls", "quantity": 4, "unit": "count"},
|
|
{"name": "marinara sauce", "quantity": 2, "unit": "cup"},
|
|
{"name": "reduced-fat mozzarella cheese", "quantity": 0.75, "unit": "cup"},
|
|
{"name": "breadcrumbs", "quantity": 0.25, "unit": "cup"},
|
|
{"name": "egg", "quantity": 1, "unit": "count"},
|
|
{"name": "parmesan cheese", "quantity": 0.125, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 400 F, line a sheet pan with parchment paper, and mix 93% lean beef, breadcrumbs, egg, and parmesan in a bowl.",
|
|
"Shape the mixture into 16 meatballs and bake for 15 minutes until they reach 160 F.",
|
|
"Simmer the meatballs in 2 cups marinara sauce for 5 minutes.",
|
|
"Fill rolls with meatballs and sauce, top with mozzarella, and broil for 2 minutes until melted."
|
|
]
|
|
},
|
|
{
|
|
"name": "Chicken Parmesan Meatball Skillet",
|
|
"description": "Chicken meatballs simmer in tomato sauce under melted cheese for a quick skillet dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["Italian-inspired", "one-pan"],
|
|
"dietary_tags": ["gluten-free"],
|
|
"protein_type": "chicken",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 390,
|
|
"ingredients": [
|
|
{"name": "ground chicken breast", "quantity": 1, "unit": "lb"},
|
|
{"name": "marinara sauce", "quantity": 3, "unit": "cup"},
|
|
{"name": "part-skim mozzarella cheese", "quantity": 0.75, "unit": "cup"},
|
|
{"name": "parmesan cheese", "quantity": 0.25, "unit": "cup"},
|
|
{"name": "egg", "quantity": 1, "unit": "count"},
|
|
{"name": "garlic powder", "quantity": 1, "unit": "tsp"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Mix ground chicken breast, egg, parmesan, and garlic powder, then shape into 16 meatballs.",
|
|
"Heat 2 teaspoons olive oil in a nonstick skillet and brown the meatballs for 5 minutes, turning carefully.",
|
|
"Add marinara, cover, and simmer for 10 minutes until the meatballs reach 165 F.",
|
|
"Top with mozzarella, cover until melted, and serve the skillet hot."
|
|
]
|
|
},
|
|
{
|
|
"name": "Pork Medallions with Creamy Polenta",
|
|
"description": "Seared pork medallions, creamy polenta, and green beans make a comforting stovetop dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 30,
|
|
"cuisine_tags": ["Italian-inspired", "stovetop"],
|
|
"dietary_tags": ["gluten-free"],
|
|
"protein_type": "pork",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 420,
|
|
"ingredients": [
|
|
{"name": "pork tenderloin", "quantity": 1, "unit": "lb"},
|
|
{"name": "polenta", "quantity": 0.75, "unit": "cup"},
|
|
{"name": "chicken broth", "quantity": 3, "unit": "cup"},
|
|
{"name": "1% milk", "quantity": 1, "unit": "cup"},
|
|
{"name": "green beans", "quantity": 1, "unit": "lb"},
|
|
{"name": "parmesan cheese", "quantity": 0.25, "unit": "cup"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Bring the chicken broth and 1% milk to a boil in a saucepan, then whisk in 3/4 cup polenta.",
|
|
"Reduce to low and cook the polenta for 20 minutes, stirring often, until thick and tender.",
|
|
"Slice the pork into medallions and sear them in 2 teaspoons olive oil for 3 minutes per side.",
|
|
"Continue cooking until the pork reaches 145 F, then rest it for 3 minutes before slicing.",
|
|
"Steam the green beans until tender, stir parmesan into the polenta, and serve with the sliced pork."
|
|
]
|
|
},
|
|
{
|
|
"name": "Corn and Cod Chowder",
|
|
"description": "Flaky cod, corn, and potatoes make a creamy but straightforward fish chowder.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 30,
|
|
"cuisine_tags": ["American", "soup"],
|
|
"dietary_tags": ["gluten-free"],
|
|
"protein_type": "cod",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 420,
|
|
"ingredients": [
|
|
{"name": "cod fillets", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "russet potatoes", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "corn kernels", "quantity": 2, "unit": "cup"},
|
|
{"name": "milk", "quantity": 3, "unit": "cup"},
|
|
{"name": "chicken broth", "quantity": 3, "unit": "cup"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "butter", "quantity": 2, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Melt butter in a soup pot and cook diced onion for 5 minutes.",
|
|
"Add diced potatoes and broth, bring to a boil, then simmer for 12 minutes until nearly tender.",
|
|
"Add corn, milk, and cod pieces and return the chowder to a gentle simmer.",
|
|
"Cook for 5 to 7 minutes until the cod flakes easily and reaches 145 F, then serve."
|
|
]
|
|
},
|
|
{
|
|
"name": "Salmon Dill Potato Cakes",
|
|
"description": "Canned salmon and mashed potatoes form crisp, family-friendly fish cakes.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["American", "seafood"],
|
|
"dietary_tags": [],
|
|
"protein_type": "salmon",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 490,
|
|
"ingredients": [
|
|
{"name": "canned salmon", "quantity": 15, "unit": "oz"},
|
|
{"name": "russet potatoes", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "eggs", "quantity": 2, "unit": "count"},
|
|
{"name": "breadcrumbs", "quantity": 1, "unit": "cup"},
|
|
{"name": "fresh dill", "quantity": 2, "unit": "tbsp"},
|
|
{"name": "lemon", "quantity": 1, "unit": "count"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tbsp"}
|
|
],
|
|
"instructions": [
|
|
"Boil peeled potato chunks for 15 minutes until tender, then drain and mash them.",
|
|
"Mix mashed potatoes with drained salmon, eggs, breadcrumbs, dill, and lemon zest.",
|
|
"Shape the mixture into eight patties and chill them for 5 minutes to firm them.",
|
|
"Cook the patties in olive oil for 3 to 4 minutes per side until crisp and the centers reach at least 160 F."
|
|
]
|
|
},
|
|
{
|
|
"name": "Butternut Squash Black Bean Enchilada Bake",
|
|
"description": "Roasted squash, black beans, and corn tortillas bake into a hearty vegetarian casserole.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 40,
|
|
"cuisine_tags": ["Mexican-inspired", "vegetarian"],
|
|
"dietary_tags": ["vegetarian", "gluten-free"],
|
|
"protein_type": "black beans",
|
|
"spice_level": 2,
|
|
"calories_per_serving": 400,
|
|
"ingredients": [
|
|
{"name": "butternut squash", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "black beans, drained and rinsed", "quantity": 20, "unit": "oz"},
|
|
{"name": "corn tortillas", "quantity": 12, "unit": "count"},
|
|
{"name": "enchilada sauce", "quantity": 3, "unit": "cup"},
|
|
{"name": "reduced-fat cheddar cheese", "quantity": 1, "unit": "cup"},
|
|
{"name": "corn kernels", "quantity": 1, "unit": "cup"},
|
|
{"name": "ground cumin", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 400 F and roast cubed squash with cumin for 20 minutes until tender.",
|
|
"Stir the squash with the drained black beans, corn, and 1 cup of enchilada sauce.",
|
|
"Layer tortillas, the squash mixture, remaining sauce, and reduced-fat cheddar in a baking dish.",
|
|
"Bake for 20 minutes until bubbling, then rest for 5 minutes before cutting."
|
|
]
|
|
},
|
|
{
|
|
"name": "Three Cheese Vegetable Lasagna",
|
|
"description": "Layers of vegetables, noodles, and three cheeses make a generous vegetarian dinner.",
|
|
"servings": 8,
|
|
"prep_time_minutes": 30,
|
|
"cook_time_minutes": 50,
|
|
"cuisine_tags": ["Italian-inspired", "pasta"],
|
|
"dietary_tags": ["vegetarian"],
|
|
"protein_type": "cheese",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 400,
|
|
"ingredients": [
|
|
{"name": "lasagna noodles", "quantity": 9, "unit": "count"},
|
|
{"name": "marinara sauce", "quantity": 5, "unit": "cup"},
|
|
{"name": "part-skim ricotta cheese", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "part-skim mozzarella cheese", "quantity": 1.5, "unit": "cup"},
|
|
{"name": "parmesan cheese", "quantity": 0.25, "unit": "cup"},
|
|
{"name": "zucchini", "quantity": 2, "unit": "count"},
|
|
{"name": "spinach", "quantity": 5, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 375 F and cook the 9 lasagna noodles until flexible, then drain them.",
|
|
"Mix part-skim ricotta with chopped spinach and slice the zucchini into thin rounds.",
|
|
"Layer marinara, noodles, ricotta mixture, zucchini, and mozzarella in a baking dish, repeating twice.",
|
|
"Top with parmesan, cover, bake for 35 minutes, then uncover for 10 minutes until browned."
|
|
]
|
|
},
|
|
{
|
|
"name": "Slow Cooker Red Lentil Curry",
|
|
"description": "Red lentils and vegetables cook into a mild, creamy plant-based curry.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 240,
|
|
"cuisine_tags": ["Indian-inspired", "slow-cooker"],
|
|
"dietary_tags": ["vegan", "gluten-free", "dairy-free"],
|
|
"protein_type": "lentils",
|
|
"spice_level": 2,
|
|
"calories_per_serving": 390,
|
|
"ingredients": [
|
|
{"name": "red lentils", "quantity": 2, "unit": "cup"},
|
|
{"name": "coconut milk", "quantity": 13.5, "unit": "oz"},
|
|
{"name": "diced tomatoes", "quantity": 14.5, "unit": "oz"},
|
|
{"name": "vegetable broth", "quantity": 4, "unit": "cup"},
|
|
{"name": "carrots", "quantity": 3, "unit": "count"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "curry powder", "quantity": 2, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Rinse the red lentils and add them to the slow cooker with diced carrots and onion.",
|
|
"Stir in coconut milk, tomatoes, broth, and curry powder until evenly combined.",
|
|
"Cover and cook on low for 4 hours until the lentils are soft and the curry is thick.",
|
|
"Stir thoroughly to break down the lentils slightly, then serve while hot."
|
|
]
|
|
},
|
|
{
|
|
"name": "Beefy Stuffed Bell Peppers",
|
|
"description": "Bell peppers filled with beef, rice, and tomato sauce bake into an all-in-one dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 40,
|
|
"cuisine_tags": ["American", "baked"],
|
|
"dietary_tags": ["gluten-free"],
|
|
"protein_type": "beef",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 450,
|
|
"ingredients": [
|
|
{"name": "93% lean ground beef", "quantity": 1, "unit": "lb"},
|
|
{"name": "bell pepper", "quantity": 4, "unit": "count"},
|
|
{"name": "cooked white rice", "quantity": 2, "unit": "cup"},
|
|
{"name": "tomato sauce", "quantity": 2, "unit": "cup"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "reduced-fat mozzarella cheese", "quantity": 0.75, "unit": "cup"},
|
|
{"name": "dried Italian herbs", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Heat the oven to 375 F and cut the tops from the bell peppers, removing seeds.",
|
|
"Cook 93% lean ground beef and diced onion in a skillet until the beef reaches 160 F.",
|
|
"Stir in 2 cups rice, 1 cup tomato sauce, and herbs, then fill each pepper with the mixture.",
|
|
"Place peppers in a baking dish with remaining sauce, cover, bake for 30 minutes, and top with reduced-fat mozzarella for the final 5 minutes."
|
|
]
|
|
},
|
|
{
|
|
"name": "Chicken and Dumpling Soup",
|
|
"description": "Chicken, vegetables, and tender biscuit dumplings make a comforting family soup.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 35,
|
|
"cuisine_tags": ["American", "soup"],
|
|
"dietary_tags": [],
|
|
"protein_type": "chicken",
|
|
"spice_level": 0,
|
|
"calories_per_serving": 470,
|
|
"ingredients": [
|
|
{"name": "chicken breast", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "chicken broth", "quantity": 6, "unit": "cup"},
|
|
{"name": "carrots", "quantity": 3, "unit": "count"},
|
|
{"name": "celery", "quantity": 3, "unit": "stalk"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "biscuit dough", "quantity": 12, "unit": "oz"},
|
|
{"name": "dried thyme", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Cook diced carrots, celery, and onion in a soup pot with a small amount of water for 5 minutes.",
|
|
"Add broth, chicken breasts, and thyme, then simmer for 15 minutes until the chicken reaches 165 F.",
|
|
"Remove and shred the chicken, return it to the pot, and bring the soup back to a gentle simmer.",
|
|
"Drop biscuit dough by spoonfuls into the soup, cover, and cook for 12 minutes until the dumplings are cooked through."
|
|
]
|
|
},
|
|
{
|
|
"name": "Pork Tomato Ragu Pappardelle",
|
|
"description": "Slow-braised pork shoulder creates a rich tomato ragu for broad pasta ribbons.",
|
|
"servings": 6,
|
|
"prep_time_minutes": 20,
|
|
"cook_time_minutes": 180,
|
|
"cuisine_tags": ["Italian-inspired", "pasta"],
|
|
"dietary_tags": [],
|
|
"protein_type": "pork",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 490,
|
|
"ingredients": [
|
|
{"name": "well-trimmed pork shoulder", "quantity": 1.5, "unit": "lb"},
|
|
{"name": "pappardelle pasta", "quantity": 10, "unit": "oz"},
|
|
{"name": "crushed tomatoes", "quantity": 56, "unit": "oz"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "carrots", "quantity": 2, "unit": "count"},
|
|
{"name": "garlic", "quantity": 4, "unit": "clove"},
|
|
{"name": "dried oregano", "quantity": 1, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Brown well-trimmed pork shoulder pieces in a Dutch oven, then add diced onion, carrots, and garlic.",
|
|
"Stir in crushed tomatoes and oregano, cover, and simmer gently for 2.5 to 3 hours.",
|
|
"Cook until the pork reaches 195 F and shreds easily, then shred it into the sauce.",
|
|
"Boil 10 ounces pappardelle until tender and toss it with the pork tomato ragu before serving."
|
|
]
|
|
},
|
|
{
|
|
"name": "Honey Garlic Chicken Rice Bowls",
|
|
"description": "Sweet-savory chicken, broccoli, and rice make a dependable bowl dinner.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["Asian-inspired", "rice"],
|
|
"dietary_tags": ["dairy-free"],
|
|
"protein_type": "chicken",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 470,
|
|
"ingredients": [
|
|
{"name": "chicken breast", "quantity": 1.25, "unit": "lb"},
|
|
{"name": "jasmine rice", "quantity": 1, "unit": "cup"},
|
|
{"name": "broccoli florets", "quantity": 4, "unit": "cup"},
|
|
{"name": "honey", "quantity": 2, "unit": "tbsp"},
|
|
{"name": "soy sauce", "quantity": 3, "unit": "tbsp"},
|
|
{"name": "garlic", "quantity": 4, "unit": "clove"},
|
|
{"name": "olive oil", "quantity": 2, "unit": "tsp"}
|
|
],
|
|
"instructions": [
|
|
"Cook 1 cup jasmine rice according to package directions and keep it covered.",
|
|
"Whisk 2 tablespoons honey, soy sauce, and minced garlic in a small bowl.",
|
|
"Cook cubed chicken breast in 2 teaspoons olive oil in a nonstick skillet for 6 minutes, add broccoli and the sauce, and cover for 5 minutes.",
|
|
"Cook until the chicken reaches 165 F and the broccoli is tender, then serve over rice."
|
|
]
|
|
},
|
|
{
|
|
"name": "White Bean Pork Sausage Kale Skillet",
|
|
"description": "Pork sausage, white beans, and kale make a rustic skillet meal with minimal prep.",
|
|
"servings": 4,
|
|
"prep_time_minutes": 15,
|
|
"cook_time_minutes": 25,
|
|
"cuisine_tags": ["American", "one-pan"],
|
|
"dietary_tags": ["gluten-free", "dairy-free"],
|
|
"protein_type": "pork",
|
|
"spice_level": 1,
|
|
"calories_per_serving": 450,
|
|
"ingredients": [
|
|
{"name": "90% lean pork sausage", "quantity": 0.5, "unit": "lb"},
|
|
{"name": "cannellini beans, drained and rinsed", "quantity": 20, "unit": "oz"},
|
|
{"name": "kale", "quantity": 6, "unit": "cup"},
|
|
{"name": "cherry tomatoes", "quantity": 2, "unit": "cup"},
|
|
{"name": "yellow onion", "quantity": 1, "unit": "count"},
|
|
{"name": "garlic", "quantity": 3, "unit": "clove"},
|
|
{"name": "chicken broth", "quantity": 0.5, "unit": "cup"}
|
|
],
|
|
"instructions": [
|
|
"Cook 8 ounces 90% lean pork sausage and diced onion in a large nonstick skillet, breaking up the sausage.",
|
|
"Continue cooking until the sausage reaches 160 F, then add garlic and halved tomatoes.",
|
|
"Stir in the drained beans, kale, and 1/2 cup broth, then cover and simmer for 5 minutes.",
|
|
"Uncover and cook for 2 minutes until the kale is tender and the broth lightly coats the beans."
|
|
]
|
|
}
|
|
]
|
|
}
|