Savor the perfect blend of textures and flavors with our Crispy Air-Fried Eggplant paired with wholesome whole wheat pasta and topped with a zesty marinara sauce. A delectable meal that will bring the family together at dinner to savor Italian-inspired perfection in every bite!

I am not the best gardener, I do not have a green thumb. I can definitely learn a few things from Amanda and her Beginners Gardening Tips, but the one thing that always seems to do well in my little backyard garden is eggplant. And I always seem to have them in abundance…do you live in the Tampa area? Leave a comment and I’ll share some with you 🙂

In the meantime though, I like to experiment with different ways to make eggplant dinners for the family. I have made individual eggplant parmesan crisps (the kids call these eggplant pizzas) and the team here at Healthy Family Project said that I have to try our Stuffed Eggplant Rollatini next.

But since I have been on an air fryer kick lately, I decided why not make a version of the eggplant pizzas and the rollatini and add in some whole wheat pasta. The result was delicious! And the kids loved it!

Air frying eggplant results in a crispy texture on the outside while maintaining a tender and creamy inside. The air-frying process allows the eggplant to develop a golden brown crust, providing a satisfying crunch. The flavor of the eggplant itself remains prominent, and any seasonings or coatings you add will contribute to the overall taste. Since air frying requires minimal oil (I just sprayed mine with olive oil spray before cooking), the meal is lighter compared to deep-frying.

I used whole wheat pasta, whole grains are important to a well-rounded diet. I also used jarred pasta sauce and added in some fresh veggies for added flavor as well as nutrition. Overall, this recipe is perfect for a nutritious and easy weeknight meal.

In case you have an abundance of eggplant in your garden, or maybe you don’t cook with eggplant very often, I thought I would share some tips for cooking with eggplant.

Tips For Cooking With Eggplant

1. Choose the Right Eggplant:
   • Look for eggplants that are firm, with smooth, shiny skin.
   • Smaller eggplants tend to have fewer seeds and a milder flavor.
2. Prepping the Eggplant:
   • Wash the eggplant and pat it dry before cooking.
   • You can peel the skin if you prefer a softer texture, but leaving it on adds color and nutritional value.
3. Salting (Optional):
   • Salting eggplant slices and letting them sit for about 30 minutes can draw out bitterness and excess moisture. Rinse and pat dry before cooking.
4. Slicing:
   • Cut the eggplant into uniform slices or cubes to ensure even cooking.
5. Oil Application:
   • Brush or toss the eggplant with a small amount of oil before cooking. This helps with browning and adds flavor.
6. Seasoning:
   • Season the eggplant with your favorite herbs and spices. Eggplant pairs well with garlic, basil, oregano, thyme, and cumin, among other seasonings.
7. Cooking Methods:
   • Roasting/Baking: Roast in the oven for a tender, caramelized texture.
   • Grilling: Grill for a smoky flavor and nice grill marks.
   • Sautéing: Quick sautéing in a pan with oil is great for smaller pieces.
   • Air Frying: Achieve a crispy texture with less oil using an air fryer.
8. Don’t Overcrowd:
   • When cooking, avoid overcrowding the pan or air fryer basket to ensure even cooking. Cook in batches if needed.
9. Monitor Cooking Time:
   • Eggplant cooks relatively quickly, so keep an eye on it to prevent overcooking. The goal is a tender texture without becoming mushy.
10. Pairing:
    • Eggplant works well in various dishes, such as ratatouille, moussaka, eggplant Parmesan, or simply grilled and served as a side dish.
11. Experiment with Marinades and Sauces:
    • Marinating eggplant before cooking can infuse it with additional flavors. Experiment with different marinades or serve with your favorite sauces.

Why does eggplant brown?

Eggplant tends to brown when exposed to air due to a process called enzymatic browning. This reaction occurs when certain enzymes present in the eggplant, particularly polyphenol oxidase, come into contact with oxygen. Keep in mind that while the browning of eggplant is a natural process, it doesn’t necessarily affect the taste or safety of the vegetable. It’s more of an aesthetic concern.

How to store your Air Fried Eggplant Pasta leftovers

Store any leftover air-fried eggplant pasta in the refrigerator. It’s best to consume the leftovers within 2-3 days for optimal taste and texture. When you’re ready to eat the leftovers, you can reheat the air-fried eggplant separately in the air fryer for a few minutes to restore its crispiness. Reheating in a microwave may make it a bit soft, but it will still be delicious.

Let’s get cooking, shall we? Here is our Air-Fried Eggplant Pasta recipe, enjoy!

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Air Fried Eggplant Pasta

Air-Fried Eggplant paired with wholesome whole wheat pasta and topped with a zesty marinara sauce makes for a wholesome meal that will bring the family together at dinner!

Course dinner, Entree & Main Dishes

Cuisine Italian

Keyword air fryer, air fryer recipes, eggplant, pasta

Prep Time 20 minutes minutes

Cook Time 30 minutes minutes

Servings 8

Calories 376kcal

Author Tracy Shaw

Equipment

• Air Fryer
• Dutch Oven or large pot

Ingredients

For the sauce:

• 1 Tbsp olive oil
• 1 cup sweet onion diced
• ½ bell pepper chopped
• 2 cloves garlic diced
• 24 oz Marinara sauce
• 1 Tbsp fresh or dried basil
• ½ Tbsp Oregano or other Italian seasonings
• Salt and pepper to taste
• 16 oz whole wheat spaghetti noodles cooked and drained
• Shredded parm or mozzarella cheese optional for serving

For the eggplant:

• 1 Medium eggplant peeled and chopped into cubes
• 1 cup flour
• 1-2 eggs slightly beaten
• 1 cup cold water
• 1 cup breadcrumbs

Get Recipe Ingredients

Instructions

• In a large pot, add in the olive oil and heat until medium heat.
• Add in the onions, bell peppers, and garlic.
• Saute for a few minutes until softened.
• Add in the jar of marinara, basil and seasonings.
  
• Stir and let simmer as you cook the eggplant.
• Make a line up of bowls with the water, flour, eggs, and breadcrumbs.
  
• Dip the eggplant cubes in order into the water, the flour, then the egg, then the breadcrumbs.
  
• Repeat for all of the cubes. You can do this with several pieces at a time.
• Heat up your air fryer to 400 degrees and fry the pieces in batches until crispy. about 12-15 minutes total (flipping halfway through) depending on size of the eggplant cubes.
• Then serve the fried eggplant over the spaghetti with the sauce.
  
• Top with a little cheese if desired and enjoy.

Notes

Adding cheese will adjust the nutritional values listed

Nutrition

Calories: 376kcal | Carbohydrates: 75g | Protein: 14g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Cholesterol: 20mg | Sodium: 519mg | Potassium: 604mg | Fiber: 5g | Sugar: 7g | Vitamin A: 663IU | Vitamin C: 18mg | Calcium: 82mg | Iron: 5mg

What is one of your favorite eggplant recipes?

The post Crispy Air-Fried Eggplant with Whole Wheat Pasta and Zesty Marinara Sauce appeared first on Healthy Family Project.

Looking for a no-fuss Taco Tuesday recipe? Let your slow cooker do the work for these shredded pork tacos and top with a southwest-inspired chopped salad kit. What could be easier?

Nutrition Tip: Muscles cannot be made without the proper fuel! Eating foods containing quality protein is essential for maintaining and increasing muscle mass, which pork happens to be high in.

The great taste of tacos is something that many people enjoy. They love the flavors and the way you can customize them to please just about everyone in your family. When you are looking for a great way to make tacos, but don’t want to put in too much work, you will want to consider our Slow Cooker Shredded Pork Tacos.

Sure, there’s four hours of cooking time – eight if you cook it on low instead of high – but don’t worry – all the work and heavy lifting will be done for you by your slow cooker.

If you’re looking for an easy way to make dinner with minimal effort, a slow cooker is your best friend. Here are three reasons why using a slow cooker is a great idea for busy weeknights.

One of the best things about slow cookers is that they do all the work for you. Just set it and forget it – no need to worry about stirring or checking on the food. This is especially helpful when you’re trying to get dinner ready while also dealing with kids or after a long day at work.

Another plus of slow cookers is that they’re very versatile. You can use them to make a variety of dishes, from stews and soups to pasta and even desserts. And because they cook slowly over a long period of time, the flavors have time to really meld together, resulting in a tastier meal.

That’s why these slow-cooker shredded pork tacos are so awesome. You just need 15 minutes of actual prep time!

Related: Try our Baked Fish Tacos with Watermelon Rind Slaw

Meal Prepping? Slow Cookers Are Your Friend!

Slow cookers make meal prep easy too. You can just throw everything in the pot and let it cook while you do other things. And, cleanup is a breeze since you only have one pot to wash.

Here are some tips for making your slow cooker meals even easier:

-Plan ahead and make enough for leftovers. Then you can just reheat your meal instead of starting from scratch the next day.

-Use frozen vegetables. They cook just as well as fresh veggies and they save you time chopping.

-Make extra sauce or gravy and freeze it in individual portions. That way you always have some on hand to jazz up your leftovers.

Slow Cooker Shredded Pork Tacos Are Filled With Good Stuff!

This meal features bell peppers, sweet onions, pork tenderloin, and a whole lot of flavor. Bell peppers, sweet onions, and pork tenderloin are a match made in heaven, and they come together perfectly in these Slow Cooker Shredded Pork Tacos. The bell peppers add a touch of sweetness and the onions add a touch of savoriness, while the pork tenderloin provides the perfect amount of protein.

And, if that wasn’t enough yummy goodness, it also features chili powder, Italian seasoning, cumin, salt, and pepper, and is topped with a delicious Mexican Fiesta salad kit and avocado. This combination makes for a delicious and hearty meal that is sure to please any crowd.

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Slow Cooker Shredded Pork Tacos

Looking for a no-fuss Taco Tuesday recipe? Let your slow cooker do the work for these shredded pork tacos and top with a southwest inspired chopped salad kit. What could be easier?

Course Entree & Main Dishes

Prep Time 15 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 15 minutes minutes

Servings 4

Calories 333kcal

Author Amber Gray

Ingredients

• 2 cloves garlic minced
• 1 bell pepper sliced
• 1/2 large RealSweet® sweet onion sliced
• 1 1/2 teaspoon chili powder
• 1 1/2 teaspoon Italian seasoning
• 1 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound pork tenderloin
• 8 6-inch whole wheat tortillas, warmed
• 1/2 bag Eat Smart® Mexican Fiesta chopped salad kit
• 1 small avocado chopped

Get Recipe Ingredients

Instructions

• Place garlic, peppers and onion in slow cooker.
• Combine chili powder, Italian seasoning, cumin, salt and pepper. Coat tenderloin with seasonings. Place on top of onions and peppers in slow cooker. Cook on high 4 hours.
• Once pork is finished, shred while in slow cooker and combine with onions and peppers.
• Serve pork on tortillas with salad and avocado.

Nutrition

Calories: 333kcal | Carbohydrates: 35g | Protein: 30g | Fat: 9g | Cholesterol: 60mg | Sodium: 427mg | Fiber: 6g | Sugar: 3g

The post Slow Cooker Shredded Pork Tacos appeared first on Healthy Family Project.

Dinner and clean-up is easy with this one-pan pork tenderloin dinner! The pork and broccoli cook at the same time on one pan making this recipe a must for busy weeknights. Plus, the roasted broccoli is so delicious, even picky eaters will want to dig in!

Recipe created by Christine Pittman in partnership with Produce for Kids.

What Makes This One-Pan Italian Pork Tenderloin and Broccoli Recipe Healthy?

Great question! Let me break down the healthiness of this One-Pan Italian Pork Tenderloin and Broccoli for you.

1. Balanced Ingredients: This recipe incorporates a balance of lean protein from the pork tenderloin and nutrient-rich vegetables from the broccoli. It’s important to include protein in our meals for muscle growth and repair, and broccoli is packed with vitamins, minerals, and fiber.

2. Lean Protein: Pork tenderloin is a lean cut of meat, meaning it has less fat compared to other cuts. It’s an excellent source of high-quality protein, essential for maintaining muscle mass and supporting overall health.

3. Nutrient-Rich Broccoli: Broccoli is a nutritional powerhouse. It’s loaded with vitamins C, K, and A, as well as folate and fiber. These nutrients contribute to a strong immune system, healthy vision, and proper digestion.

4. Minimal Added Fats: The recipe uses a moderate amount of olive oil, which is a heart-healthy fat. Olive oil is rich in monounsaturated fats and has been linked to various health benefits, including reducing inflammation and improving heart health.

5. Flavorful Seasonings: The use of herbs and spices like oregano and garlic powder not only enhances the taste but also adds a boost of antioxidants to the dish. Antioxidants help protect our cells from damage caused by harmful free radicals.

6. Portion Control: The recipe provides specific measurements for the ingredients, allowing you to have better control over portion sizes. This can be helpful for weight management and ensuring a balanced meal.

7. Versatility: This recipe can easily be customized to fit dietary preferences or restrictions. For example, if you’re following a low-carb or gluten-free diet, you can swap out the breadcrumbs for a gluten-free alternative or omit them altogether.

Remember, healthy eating is about balance, moderation, and incorporating nutrient-dense ingredients into our meals. This One-Pan Italian Pork Tenderloin and Broccoli recipe ticks those boxes by offering a delicious and well-rounded dish that nourishes both your body and taste buds.

Related: If you love Pork Tenderloin, you should also try our Rosemary Pork Tenderloin & Roasted Vegetables!

One-pan Italian Pork Tenderloin and Broccoli Meal Prep Ideas

Pre-Marinate and Freeze

Prepare the marinade and coat the pork tenderloin in it. Place the marinated pork in a freezer-safe bag or container, label it with the date and cooking instructions, and freeze it. When you’re ready to cook, simply thaw the pork in the refrigerator overnight and follow the recipe as directed. This allows you to have a flavorful, marinated pork tenderloin ready to go whenever you need it.

Pre-Cut Vegetables

Save time by pre-cutting the broccoli florets ahead of time. Wash and trim the broccoli, then cut it into bite-sized florets. Store the pre-cut broccoli in an airtight container or resealable bag in the refrigerator. This way, when you’re ready to cook, you can simply grab the prepped broccoli and assemble it on the sheet pan with the pork.

Make a Double Batch

Prepare a double batch of the marinade and use half to marinate the pork tenderloin for the current meal. Reserve the other half in an airtight container in the refrigerator. This way, you can use the reserved marinade to marinate another pork tenderloin for a future meal. It saves you time and ensures you have another delicious meal ready to go.

Related: Love one pan meals? Try our One Pan Baked Italian Chicken & Veggies!

Portion and Store Leftovers

If you anticipate having leftovers, divide them into individual meal-sized portions and store them in meal prep containers. This allows for easy grab-and-go lunches or dinners throughout the week. Be sure to let the dish cool before refrigerating, and remember to reheat it thoroughly before consuming.

Customize Side Dishes

While the recipe includes roasted broccoli, feel free to customize the side dishes based on your preferences or dietary needs. Consider adding other roasted vegetables like carrots, bell peppers, or zucchini to the sheet pan. You can also pair the pork tenderloin with a side salad, quinoa, or whole grains like brown rice or couscous for a more substantial meal.

Prep Salad Dressing in Advance

If you plan on serving a side salad with the dish, you can prepare the salad dressing ahead of time. Mix the ingredients for your favorite dressing in a jar or container and store it in the refrigerator. When it’s time to serve the meal, you can simply drizzle the dressing over your salad for added flavor.

Let’s make this One-Pan Italian Pork Tenderloin and Broccoli recipe!

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One-Pan Italian Pork Tenderloin and Broccoli

Dinner and clean-up is easy with this one-pan pork tenderloin dinner! The pork and broccoli cook at the same time on one pan making this recipe a must for busy weeknights. Plus, the roasted broccoli is so delicious, even picky eaters will want to dig in!

Course Entree & Main Dishes

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 6

Calories 298kcal

Author Amber Gray

Ingredients

• 3 tablespoons plus 1 tsp. olive oil, divided
• 5 teaspoons tomato paste
• 1 teaspoon Dijon mustard
• 1/2 cup grated Parmesan cheese divided
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt divided
• 1/4 teaspoon pepper
• 16 ounces broccoli florets
• 1 1/2 pound pork tenderloin
• 2 tablespoons creamy Italian garlic dressing
• 2 tablespoons panko breadcrumbs

Get Recipe Ingredients

Instructions

• Preheat oven to 425ºF.
• Combine 3 Tbsp. olive oil, tomato paste, mustard, ¼ cup Parmesan, oregano, garlic, ¼ tsp. salt and pepper. Mixture may stay clumpy. Add broccoli and stir well.
• Transfer broccoli to large sheet pan coated with cooking spray.
• Add pork to bowl and coat with dressing. Add pork to sheet pan between broccoli.
• Combine panko, 1 tsp. olive oil and ¼ tsp. salt in separate small bowl. Press crumb mixture onto pork.
• Bake 25 minutes, or until pork reaches an internal temperature of at least 145ºF. Sprinkle broccoli with remaining ¼ cup Parmesan.

Nutrition

Calories: 298kcal | Carbohydrates: 7g | Protein: 30g | Fat: 16g | Cholesterol: 74mg | Sodium: 311mg | Fiber: 0.3g | Sugar: 1g

The post One-Pan Italian Pork Tenderloin and Broccoli appeared first on Healthy Family Project.

These Spicy Queso Burgers are flavorful and ready to serve in under 20 minutes! Fire up the grill or griddle, and let’s make some Queso Burgers, because they are a great grilling and outdoor plan!

Who doesn’t love a good burger?? During the warmer months, as we approach summer, we tend to grill more than usual… not that you can’t grill all year long, but there’s something about cooking outside when the days are longer and the weather has officially warmed up. Just makes ya feel good.

Actually, there is some reasoning behind why burgers are more popular in the summer!

Why we love burgers in the summer

1. Summer is associated with all the fun outdoor activities like barbecues and cookouts, and grilling burgers is a almost always a part these events. The warm weather and longer daylight hours are perfect for family and friends to gather in backyards, parks, or beaches and enjoy burgers.
2. Burgers are a classic comfort food that can be enjoyed at a picnic table or the dining room table. They are easy to prepare, cook relatively quickly, and are easily customized.
3. Burgers offer a wide range of possibilities when it comes to flavor combinations and accompaniments. They can be made with different types of meat (beef, chicken, turkey, or even vegetarian options like veggie burgers or bean burgers), and there are endless options for toppings.
4. Summer is a time for socializing and celebrating special occasions like holidays, birthdays, and family gatherings. Burgers are a crowd-pleasing meal that are enjoyed by everyone.

Most Popular Burger Toppings

That’s a hard one! I love a creative burger…give me some salsa, pineapple, guacamole any day! I look at a burger as a canvas just waiting to be painted! But, I know there are some more traditional types out there…

Some popular burger toppings that are pretty common are:

1. Cheese: Cheese is a classic topping for burgers.
2. Lettuce: Crisp lettuce leaves, typically romaine, provide a fresh and crunchy texture to the burger.
3. Tomato: Slices of ripe tomato are a popular addition to burgers, adding juiciness and a slightly acidic flavor. They can be layered on top of the patty or placed beneath other ingredients to prevent the bun from getting soggy.
4. Onions: Onions can be used in different forms, such as raw onion slices, caramelized onions, or sautéed onions.
5. Pickles: Pickles are great on burgers for their tangy and briny taste. They provide a refreshing contrast to the other ingredients and add a bit of crunch.
6. Bacon: Bacon is a popular choice for adding a smoky and savory element. I mean, who doesn’t love bacon?!
7. Sauces: Various sauces can enhance the flavor of burgers. Some common options are ketchup, mustard, mayonnaise, barbecue sauce, and aioli.
8. Avocado: Slices or mashed are a popular choice for adding a creamy and buttery texture to burgers. Avocado also adds a nutritious component.
9. Fried Egg: Adding a fried egg to a burger, often referred to as a “breakfast burger,” has gained popularity. The runny yolk adds richness and an extra layer of flavor. My son loves adding egg to his!
10. Mushrooms: Sautéed or grilled mushrooms can add an earthy flavor to burgers.

The range of possible burger toppings is virtually limitless!

How to Cook a Burger Queso

I like to cook my burger to a medium doneness, but that is my preference and yours may be different!

Cooking a burger to medium typically refers to the meat is cooked through but still retains some pinkness in the center. The internal temperature for a medium burger is around 160 to 165 degrees Fahrenheit (71 to 74 degrees Celsius).

Cooking Tips for Burger Medium Doneness

To cook a burger to medium, you can follow these general guidelines:

1. Preheat your grill or stovetop pan to medium-high heat.
2. Shape the ground meat into burger patties of uniform thickness, typically around ¾ to 1 inch (2 to 2.5 cm) thick. Press a slight indentation into the center of each patty to prevent it from puffing up during cooking.
3. Place the patties on the grill or pan and cook for approximately 3 to 5 minutes on the first side.
4. Flip the patties and cook for an additional 3 to 5 minutes on the second side.
5. To ensure the desired level of doneness, use a meat thermometer to check the internal temperature. Insert the thermometer into the thickest part of the patty without touching the cooking surface or bone. When the burger reaches an internal temperature of 160 to 165 degrees Fahrenheit (71 to 74 degrees Celsius), it is cooked to medium.
6. Once the burgers are done, remove them from the heat and let them rest for a few minutes before serving. This allows the juices to redistribute within the meat for a juicier burger.

The United States Department of Agriculture (USDA) recommends cooking ground beef (including burgers) to an internal temperature of 160 degrees Fahrenheit (71 degrees Celsius).

Remember that cooking times may vary depending on the thickness of the patties, heat source, and personal preferences. It’s always a good idea to use a meat thermometer to ensure that the burger is cooked to the desired level of doneness and is safe to eat.

Queso Burgers Top Elements

I mentioned that we added queso to our burgers…and well, the title of the recipe is Spicy Queso Burger, but why add queso to your burgers?

Burgers offer a wide range of customization options, and adding queso allows you to get creative and add a punch of flavor. Queso is flavored with various spices, herbs, and even additional ingredients like jalapeños or diced tomatoes, giving the burger a unique twist.

Incorporating queso into your burger combines the classic American burger with elements of Tex-Mex cuisine, adding a new dimension to the traditional burger experience. Especially when you top it with salsa and jalapenos!

To make our queso burgers, it was actually quite simple. We added diced onion and jalapeno peppers directly to the lean ground beef, then mixed in the YoQueiro! White Queso for that extra punch of YUM.

Alright, are you all ready to make some Spicy Queso Burgers? Fire up that grill or Blackstone and let’s make some deliciousness.

What is one of your favorite burger toppings? Have you ever added queso to a burger?

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Spicy Queso Burger

Add a little heat to your burger night by adding queso and diced onions and jalapenos! These queso burger are full of flavor and ready in under 30 minutes!

Course 4th of July, 5 ingredients or less, dinner

Cuisine American

Keyword 30 minute meals, 4th of july, burgers, grilling, summer holidays

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Servings 5

Calories 225kcal

Author Tracy Shaw

Equipment

• Mixing Bowl
• Grill or Blackstone

Ingredients

• ½ sweet onion diced
• 1 jalapeño diced, seeds removed if desired
• ½ cup YoQuiero! White Queso
• 1 ¼ lbs lean ground beef turkey meat would work as well
• YoQuiero! salsa, jalapeno slices and microgreens for topping
• Whole wheat buns for serving if desired lettuce also makes for a great "bun"

Get Recipe Ingredients

Instructions

• Add the lean ground beef, diced onion, diced jalapeno and queso to a large bowl.
• Mix well using hands, but don't overwork the meat.
• Form the burgers.
• Cook on a large griddle (we used our blackstone) or grill until desired doneness. In general, a typical quarter-pound burger will take approx. 3 to 4 minutes per side to reach medium doneness.
• Serve on a whole wheat bun or lettuce "bun" if desired.

Notes

We served ours with roasted dill carrots and a salad.

Nutrition

Calories: 225kcal | Carbohydrates: 4g | Protein: 28g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.4g | Cholesterol: 83mg | Sodium: 328mg | Potassium: 439mg | Fiber: 0.4g | Sugar: 2g | Vitamin A: 31IU | Vitamin C: 5mg | Calcium: 17mg | Iron: 3mg

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

The post Spicy Queso Burgers appeared first on Healthy Family Project.

Looking for a fresh new recipe to add to your weeknight rotation? Try this Lemon Chicken & Veggie Pasta! This simple, veggie-packed pasta dish is ready in just 30 minutes for a quick and easy weeknight dinner.

Filled with chicken, broccoli, carrots, onions and tomatoes, this pasta is topped with a little lemon juice, olive oil and Parmesan cheese for a dish the whole family will be asking for again.

Sometimes I run out of ideas on what to make for our busy weeknight meals. Between school, homework, practice, and grocery shopping, coming up with quick meals is a must. This Lemon Chicken & Veggie Pasta is perfect for those kinds of nights. This pasta is healthy, easy to make, and loaded with flavor. This is great for Spring or Summer since it is a lighter pasta dish. Of course you can make it all year long if you are a pasta lover like me!

Nutrition Tip: Onions and garlic both add loads of flavor–without any sodium. They’re also members of the same family and have compounds that help fight cancer and lower blood pressure.

Key Ingredients for this Lemon Chicken & Veggie Pasta

• Chicken
• Broccoli
• Garlic
• Carrots
• Onion
• Tomatoes
• Pasta
• Lemon
• Parmesan Cheese

I mean just listen to those ingredients! So refreshing. I love adding broccoli into pasta. And the zesty lemon flavors made this a win for the entire family (kids included). This pasta is loaded with protein, fiber, Vitamins A & C, and antioxidants. Of course all of these veggies are loaded with wonderful healthy benefits for our bodies and minds!

How to make this Easy Lemon Chicken Pasta with Vegetables

Step 1: Cook the pasta

First cook the pasta according to instructions and set aside.

Step 2: Cook the chicken

Next heat 1 Tbsp. oil in a large skillet over medium high heat. Add in the chicken and cook for about 5-7 minutes, or until cooked through. Remove from the skillet and set aside.

Step #3: Cook the vegetables

Return the skillet to heat. Add in 1 Tbsp. oil, the broccoli, garlic, carrot and onions. Cook for about 10 minutes, or until the veggies are tender-crisp.

Step 4: Mix in all ingredients

Then stir in the chicken, tomatoes, and some salt. Cook for about 3 minutes, or until the chicken is heated and tomatoes soften. Stir in the cooked pasta and lemon juice. Sprinkle with the cheese and parsley. Serve hot and enjoy!

Additions & Substitutions:

• Need a meatless dinner idea? Just leave out the chicken for a vegetarian option.
• You can swap out any of your favorite pastas including whole wheat, gluten free, or veggie noodles, too.
• Other vegetables that would taste great would be some red bell peppers, asparagus, and artichoke hearts.
• You could always make this pasta with some salmon or shrimp, too!

Make sure to PIN IT!

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Lemon Chicken and Veggie Pasta

This simple, veggie-packed pasta dish is ready in just 30 minutes for a quick and easy weeknight dinner! Filled with chicken, broccoli, carrots, onions and tomatoes, this pasta is topped with a little lemon juice, olive oil and Parmesan cheese for a dish the whole family will be asking for again.

Course Entree & Main Dishes

Keyword chicken, lemon, pasta, vegetables

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6

Calories 415kcal

Author Amber Gray

Ingredients

• 2 tablespoons olive oil divided
• 1 pound boneless skinless chicken breast chopped
• 2 cups broccoli florets
• 2 cloves garlic minced
• 2 carrots sliced
• 1/2 sweet onion chopped
• 2 medium tomatoes chopped
• 1/2 teaspoon salt
• 12 ounces bowtie pasta cooked according to package directions
• 1 lemon juiced
• 1/2 cup shredded Parmesan cheese
• 2 tablespoons parsley chopped (optional)

Get Recipe Ingredients

Instructions

• Heat 1 Tbsp. oil in large skillet over medium heat. Add chicken and cook 5-7 minutes, or until cooked through. Remove from skillet and set aside.
• Return skillet to heat. Add 1 Tbsp. oil, broccoli, garlic, carrot and onions. Cook 10 minutes, or until veggies are tender-crisp.
• Stir in chicken, tomatoes and salt. Cook 3 minutes, or until chicken is heated and tomatoes soften.
• Stir in cooked pasta and lemon juice. Sprinkle with cheese and parsley.

Nutrition

Calories: 415kcal | Carbohydrates: 53g | Protein: 28g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 56mg | Sodium: 460mg | Potassium: 749mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4139IU | Vitamin C: 48mg | Calcium: 128mg | Iron: 2mg

More recipes to try:

• Lemon Dill Salmon Pasta with Asparagus
• Mandarin Chicken Stir-Fry with Green Beans
• Broccoli Cheddar Stuffed Baked Potato Skins

The post Lemon Chicken & Veggie Pasta appeared first on Healthy Family Project.

Cinco de Mayo is the perfect excuse (as if we needed one) to gather your favorite people, fire up the kitchen, and celebrate with tacos. Check out these recipes and let’s celebrate!

Whether you’re hosting a festive Cinco de Mayo fiesta or planning a cozy family taco night, we’ve got four delicious taco recipes that are easy to make, packed with flavor, and sure to be crowd-pleasers. From bold, globally-inspired flavors to fresh takes on classic fish tacos, these recipes will have everyone reaching for seconds (and maybe even thirds).

So, grab your tortillas and “let’s taco” about it.

Taco Recipes to Celebrate Cinco de Mayo

Here are our favorite taco recipes to enjoy and share with family or friends…

Baked Fish Tacos with Watermelon Rind Slaw

These tacos are a crunchy, colorful, and sustainable way to celebrate Cinco de Mayo. Lightly seasoned baked fish serves as the perfect canvas for a tangy, crunchy watermelon rind slaw that keeps food waste low and flavor high. It’s a zero-waste win with a tropical twist!

Why you’ll love them:

• A creative way to use every part of the watermelon
• Kid-friendly, flaky white fish baked to perfection
• Refreshing, zesty slaw brings balance and crunch

Goan Coconut Curry Shrimp Tacos

Looking for something bold and unexpected? These Goan-inspired shrimp tacos are a flavor explosion, with rich coconut curry sauce, juicy shrimp, and a quick homemade slaw. It’s a global spin on a taco night classic that’ll impress any guest.

Why you’ll love them:

• Shrimp cooks quickly for a fast weeknight meal
• Vibrant spices and creamy coconut milk
• Fusion food at its finest for adventurous eaters

Southwest Crispy Fish Tacos

If you’re a fan of classic Baja-style tacos with a bit of a southwestern kick, these crispy fish tacos are for you. A crunchy coating, Southwest-inspired seasoning, and creamy toppings bring this taco night favorite to life.

Why you’ll love them:

• Crispy texture with big, bold flavor
• Great for both kids and adults
• Southwest seasonings make them pop

Slow Cooker Shredded Pork Tacos

For a hands-off, flavor-packed meal that’s perfect for feeding a crowd, these slow cooker pork tacos are a total win. The pork simmers until tender and juicy, ready to be piled high in warm tortillas and topped with your favorite fixings. Make your “Carnitas taco” version and enjoy!

Why you’ll love them:

• Effortless—just set it and forget it
• Rich, savory flavor the whole family will love
• Easy to customize with toppings like avocado, salsa, or pickled onions

Hosting a Cinco de Mayo Taco Night?

Here’s how to make it even better: check some of these ideas…

• Set up a DIY taco bar with all the toppings: think guac, salsa, shredded lettuce, cheese, diced tomatoes, and hot sauces galore.
• Pair with festive sides like black beans, street corn, or fresh fruit salad.
• Make it family-friendly with non-alcoholic margaritas, mocktails, or aguas frescas.

Whether you’re team seafood, all about that slow-cooked pork, or looking to try something new like watermelon rind slaw, these taco recipes will bring the flavor and the fun to your table.
Happy Cinco de Mayo from all of us at Healthy Family Project! 🎉

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Skip the tortilla shell and go straight for all the goodness of roasted sweet potatoes, black beans, tomatoes, corn and more in these easy vegetarian Roasted Sweet Potato taco bowls. Perfect to prep ahead of time or pack in your lunch.

Don’t you just love foods served in a bowl? There’s something so carefree about it. This vegetarian taco bowl is full of good stuff too.

The star of this dish is the roasted sweet potatoes. I could seriously eat sweet potatoes every day. Not to mention sweet potatoes are packed with vitamin A, vitamin C and are rich in anti-oxidants!

The fiber in sweet potatoes also promotes a healthy gut since they contain both soluble and insoluble fiber. This promotes the growth of good gut bacteria and helps keep your gut health in check.

How to Roast Sweet Potatoes

1. Peel and chop sweet potatoes in to dice-sized pieces. Spread out on baking sheet.
2. Drizzle with olive oil and seasonings. Use your hands or tongs to toss until well coated.
3. Bake in 400F oven for 15-20 minutes, until tender.

Build Your Sweet Potato Taco Bowl

Start with the base: The base is a chopped salad kit. Any brand will do, look for something similar to a Southwest or Taco flavor combo for this recipe. Salad kits also give you some fun (optional) toppings like tortilla strips, sunflower seeds and more.

Add your toppings: In this case, we’re talking about those roasted sweet potatoes, black beans, corn, tomatoes and avocado.

Mix it up: Drizzle with the dressing from your salad kit (or your favorite store-bought or homemade dressing), top with any extras and toss. Then dig in!

Taco Bowl Variations

• Swap your base for your favorite greens, quinoa or rice.
• Make it spicy by adding jalapeños, topping with a spicy salsa or upping the chili powder on the potatoes.
• Add protein with grilled chicken, steak, shrimp or your other favorite taco protein.

Similar Recipes to Try

• Easy Chopped Taco Salads
• Roasted Chickpea Buddha Bowl
• Sweet Potato & Black Bean Quesadillas
• Vegetarian Taco Zucchini Boats

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Roasted Sweet Potato Taco Bowls

Skip the tortilla shell and go straight for all the goodness of roasted sweet potatoes, black beans, tomatoes, corn and more in these easy vegetarian taco bowls.

Course Salads

Keyword healthy, salad, sweet potato, taco

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 349kcal

Author Amber Gray

Equipment

• Chef’s Knife
• Baking Sheet
• Silicone Baking Mat

Ingredients

• 2 small sweet potatoes peeled, diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 pkg. Southwest chopped salad kit
• 1 avocado chopped
• 1 cup low-sodium black beans drained, rinsed
• ½ cup frozen sweet corn thawed
• ½ cup chopped tomatoes

Get Recipe Ingredients

Instructions

• Preheat oven to 400F.
• Toss potatoes in oil, chili powder, cumin, garlic powder and salt. Add to baking sheet and bake 15-20 minutes, flipping halfway, until tender.
• Assemble salad kit with included toppings and dressing. Top with sweet potatoes, avocado, black beans, corn and tomatoes.

Nutrition

Calories: 349kcal | Carbohydrates: 56g | Protein: 11g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 304mg | Potassium: 1278mg | Fiber: 17g | Sugar: 14g | Vitamin A: 16567IU | Vitamin C: 95mg | Calcium: 156mg | Iron: 4mg

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Let’s “taco ’bout” how to keep your Cinco de Mayo celebration both flavorful and healthy with my favorite RD-approved strategies and recipes.

Cinco de Mayo is just around the corner, and with it comes vibrant dishes, festive drinks, and plenty of reasons to gather with family and friends. But if you’re working toward health goals, this celebration can feel like a challenge. Between bottomless chips, sugar-packed margarita mocktails, and creamy entrées, it’s easy to go overboard – and wake up on May 6th feeling like you need a reset.

As a registered dietitian and performance nutrition coach who loves global flavors, I’m here to tell you: you can celebrate without sacrificing your wellness goals. The key is balance, smart swaps, and a little planning.

Cinco de Mayo Celebration Smart Tips

1. Moderation Is Key – But Make It Fun

Yes, you can still have the chips and margarita mocktail – just upgrade them! Smart Swap, like choosing baked or air-fried tortilla chips over deep-fried.

Make it festive:
Create the Ultimate Taco Board – a build-your-own taco setup that’s Instagram-worthy and nutritionally balanced. Arrange ingredients by color and texture for a party-perfect centerpiece.

My go-to taco board includes:

• Proteins: Mojo chicken, seasoned black beans, or lean carne asada
• Veggies: Pickled red onions, shredded cabbage, sautéed mushrooms, roasted poblanos
• Carbs: Corn tortillas, lettuce wraps, or thinly sliced jicama “shells” for a low-carb twist

2. Load Up on Veggies (and Get the Kids Involved!)

Add more vegetables like bell peppers, onions, and tomatoes to your dishes for added fiber and flavor. Try these dips to get the kids involved and increase veggie intake:

• Guacamole: The fiber and vitamins in the avocado keep your gut and party happy. Make a quick and healthy guacamole by mixing ripe avocados with lime juice, chopped veggies, cilantro, garlic, and seasonings.

• Salsa: An easy recipe to get kids involved and encourage more veggie consumption. Try making your own salsa with fresh tomatoes, onions, jalapeños, cilantro, and lime juice to control sodium levels.

3. Choose Lean Proteins for Balanced Tacos

Protein helps you feel full and keeps your blood sugar stable—especially helpful when party snacks are everywhere.

Great lean protein choices for Cinco de Mayo:

• Grilled chicken or turkey
• Fish like tilapia or mahi-mahi, lightly seasoned and roasted
• Black beans or pinto beans for a plant-based option

Add to your taco board or toss over greens for a taco-inspired salad. Be creative, and if you want to go free-tortilla, a flavorful taco bowl can be a great option, too.

4. Hydrate with Mocktails 

Celebrate with hydrating, antioxidant-rich mocktails that keep you energized all night long

• Strawberry Lime Infused Water with a tajín rim
• Sparkling Cherry Mocktail

These drinks keep things light while adding festive flair!

5. Reinvent Leftovers Like a Pro

Cinco de Mayo leftovers? Don’t let them go to waste—get creative and turn them into easy meals for the rest of the week.

Leftover hacks we love:

• Breakfast Chilaquiles: Toss leftover chips with salsa, top with a fried egg, and a sprinkle of cheese.
• Taco Salad Bowls: Use extra taco toppings over a bed of lettuce with crushed plantain chips for crunch.
• Stuffed Peppers: Fill bell peppers with leftover beans, quinoa, veggies, and cheese, then bake for a next-day win.

These ideas reduce food waste and keep the flavor going well past May 5th.

Celebrate with Joy, Not Guilt

Cinco de Mayo is a time for community, culture, and celebration – not calorie-counting or food guilt. These tips and recipe ideas are here to help you enjoy the flavors you love while staying aligned with your health goals.

So this year, build a taco board that wows, raise a mocktail to balance, and keep things colorful with produce-packed plates. Your body (and your taste buds) will thank you.

And remember and nutrition isn’t about perfection. It’s about making choices that support your energy, your goals, and your joy. ¡Salud!

The post Cinco de Mayo Recipes and Dietitian-Approved Tips appeared first on Healthy Family Project.

This recipe combines grilled chicken, sweet grapes and apples, onions, goat cheese, and walnuts with an easy homemade vinaigrette for a light but filling salad.

During warmer months, it’s time to break out the grill! When grilling up chicken, we always grill up a few extra pieces to have on hand for easy and delicious salads. Picture tender grilled chicken breast with sweet red grapes, crisp apple slices, mild sweet onion, crunchy walnuts, and creamy goat cheese.

Not sure how to pick grapes at the grocery store? Here are some tips for selecting grapes.

Note: Whether you make your chicken ahead, or right before serving salad, bring your chicken to room temperature before adding to the salad.

Nutrition Tip: Grapes are loaded with polyphenols, like resveratrol, the same heart-healthy plant compounds in wine. If you spot grapes in the store with a powdery white coating, that’s okay! It’s a natural protection against moisture loss, which means the grapes are fresh (rinse them off at home).

Easy Grilled Chicken Salad with Nutritious Ingredients

This Grilled Chicken and Grape Salad contains amazing flavors and wholesome ingredients that everyone will love. It’s a fantastic mix of textures and tastes that excite healthy eating. Bring all ingredients together, choose your favorite greens, and add simple homemade berry balsamic vinaigrette. The result… a delightful tangy sweetness that perfectly complements the other ingredients.

Making healthy and tasty meals at home doesn’t have to be complicated, and this salad proves it! You can whip up this entire dish in just 10 minutes, making it perfect for busy weeknights or a quick weekend lunch. This recipe generously serves four people, ideal for sharing with the family. Plus, it’s naturally gluten-free, so it suits various dietary needs. If goat cheese isn’t everyone’s favorite, feel free to swap it out for feta or blue cheese to create a slightly different, but equally delicious, flavor profile. Give this easy, vibrant, and satisfying salad a try!

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Grilled Chicken and Grape Salad

This recipe combines grilled chicken, sweet grapes and apples, onions, goat cheese and walnuts with an easy homemade vinaigrette for a light but filling salad.

Course Salads

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings

Calories 394kcal

Author Aggie Goodman

Ingredients

Grilled Chicken and Grape Salad

• 1 5 oz. bag salad greens
• 1 pound sliced grilled chicken breast
• 1 cup sliced red grapes
• 1 apple thinly sliced
• 1/4 large sweet onion thinly sliced
• 1/3 cup chopped walnuts
• 2 ounces crumbled goat cheese

Berry Balsamic Vinaigrette

• 1/2 cup balsamic vinegar
• 3/4 cup olive oil
• 1 tablespoon strawberry preserves

Get Recipe Ingredients

Instructions

• Add salad greens to large serving bowl. Top with chicken, grapes, apples, onion, walnuts and cheese.
• Prepare vinaigrette by combining balsamic vinegar, oil and strawberry preserves in glass jar or container. Seal and shake until thoroughly combined. Season with salt and pepper, to taste, and shake well again. Drizzle desired amount on salad when serving. Store leftover dressing in refrigerator 3-5 days.

Nutrition

Calories: 394kcal | Carbohydrates: 17g | Protein: 32g | Fat: 27g | Saturated Fat: 6g | Cholesterol: 77mg | Sodium: 140mg | Fiber: 2g | Sugar: 14g

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Whether creating a Homegating spread to cheer on your favorite team, celebrating Cinco de Mayo, or just looking for a way to spice up Taco Tuesday, this ultimate taco board will amaze family and friends!

Is there a more perfect food than tacos? You could go with traditional Mexican flavors (or more American Tex-Mex versions), Korean fusion, vegetarian or vegan, Greek… The possibilities are truly endless.

In our house, tacos are a weekly staple. They’re quick, easy, and everyone in the family loves them. And since I’m all about the snack boards, we’re turning taco night into one!

We’re so excited to partner with our friend at ¡Yo Quiero!™️ to showcase their guacamole, salsa and queso – because you can’t have taco night without at least one of these, right?

So, let’s taco bout what you need for this taco board:

• Bases: Tacos need a good vehicle to get all those toppings to your mouth. Tortillas, hard taco shells, lettuce wraps, baked taco bowls or even tortilla chips are all good options.
• Protein: Go more traditional with chicken, ground beef or turkey, carnitas, carne asada, black beans or refried beans. Or, switch it up with fish, shrimp, tofu or lentils.
• Veggies (and fruit!): Let’s load these up! Everything from traditional toppings like tomato, lettuce and onions to new ones like sliced radishes or pineapple are a hit.
• Toppings: Bring on all the extra toppings! Guacamole, salsa, queso are all musts, along with cheese, jalapenos, fresh cilantro and more.

Tips for Creating Your Board:

• Use a large cutting board or baking sheet so you have lots of space.
• For small items or ones that need the help of a spoon, like refried beans, sour cream or shredded cheese, use small bowls to keep any mess contained.
• Start by placing larger items on the board, like your bowls or tortillas. Then build in all the extra space with all. the. toppings!
• For extra flair, sprinkle fresh cilantro or other herbs/seasonings throughout the board.

Once your board is assemble, you’re ready to dig in! Mix-and-match your favorite toppings and gather around the table to spend time together with friends and family.

Share your favorite taco toppings with us in the comments below! Don’t forget to use #HealthyFamilyProject to share your taco board creations on Instagram.

Flavorful Taco Board Top Components

The main components are a base (tortillas, taco shells, lettuce wraps), protein (chicken, beef, turkey, beans, tofu), veggies/fruits for toppings, and extras like guacamole, salsa, queso, cheese, jalapeños, and cilantro. Recommended proteins include taco-seasoned ground turkey, black beans, refried beans, chicken, beef, carnitas, carne asada, fish, shrimp, tofu, or lentils.

We suggest using a large cutting board or baking sheet to build and arrange your taco board. Start with larger items like bowls and tortillas, then fill in spaces with all the toppings. Use small bowls for dips and ingredients that need spoons. Sprinkle with fresh cilantro or herbs.

There’s always a good excuse to enjoy a Taco Tuesday or any taco time! Let’s make this board, shall we?

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The Ultimate Taco Board

Whether creating a Homegating spread to cheer on your favorite team, celebrating Cinco de Mayo or just looking for a way to spice up Taco Tuesday, this ultimate taco board will amaze family and friends!

Course Entree & Main Dishes

Keyword snack board, taco

Prep Time 30 minutes minutes

Total Time 30 minutes minutes

Servings 6 -8 servings

Author Amanda Keefer

Equipment

• Small Bowls with Spoons
• Large Cutting/Serving Board

Ingredients

• 1 8 oz. container ¡Yo Quiero!™️ guacamole
• 1 12 oz. container ¡Yo Quiero!™️ salsa
• 1 12 oz. container ¡Yo Quiero!™️ queso
• 6-8 each small soft tortillas hard taco shells and/or Bibb lettuce leaves
• 1 cup each taco-seasoned ground turkey black beans and/or refried beans
• Choice of Toppings: lettuce tomatoes, shredded cheese, corn, onion, peppers, jalapenos, sour cream, cilantro, etc.

Get Recipe Ingredients

Instructions

• Cook and prepare your choice of proteins. Place in small bowls to add to board.
• Warm tortillas or hard taco shells before place on board.
• Assemble board with desired ingredients.
• Sprinkle with fresh cilantro as desired.

Video

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