Easy Weeknight Meals Archives - Healthy Family Project

Slow Cooker Shredded Pork Tacos

Amanda Keefer — Tue, 15 Jul 2025 13:00:00 +0000

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.

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

Cook Time 4

Total Time 4 15

Servings

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

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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

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

One-Pan Italian Pork Tenderloin and Broccoli

Amanda Keefer — Thu, 05 Jun 2025 22:13:00 +0000

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!

One-Pan Italian Pork Tenderloin and Broccoli

Course Entree & Main Dishes

Prep Time 10

Cook Time 25

Total Time 35

Servings

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

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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

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

Lemon Chicken & Veggie Pasta

Amanda Keefer — Thu, 08 May 2025 18:14:39 +0000

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!

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

Cook Time 20

Total Time 30

Servings

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)

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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

More recipes to try:

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

Vegetarian Naan Pizzas

Jodi Danen, RD — Fri, 20 Dec 2024 19:39:00 +0000

Turn weekend night into pizza night with fun activities for your kids and prepare these super easy veggie naan pizzas!

Topped with a little sauce, tomatoes, cheese, green onion, and drizzled with Jalapeño Ranch, they’ll be a hit with the whole family. Have other veggies like spinach, onions, or peppers on hand? You can customize it with your and your kids’ favorites.

Nutrition Tip: Naan is a soft Indian flatbread, and likely gets its name from the Persian word for “bread”. It’s traditionally cooked quickly on the sides of a tandoor oven, which is made from clay.

Savor the Flavor: Alternative Sauce Options

While traditional pizza sauce is a classic choice, don’t be afraid to mix things up and try different sauces on your Easy Vegetarian Naan Pizzas. Pesto, made from fresh basil, garlic, olive oil, and pine nuts, adds a bright, herby flavor that pairs perfectly with tomatoes and cheese. For a richer, creamier option, try using alfredo sauce as your base. The garlic and parmesan flavors in alfredo sauce complement the naan and vegetable toppings beautifully. You could even experiment with a spicy arrabiata sauce or a sweet and tangy BBQ sauce for a unique twist on these easy pizzas.

Make It Vegan: Plant-Based Cheese and Dressing Alternatives

These Easy Vegetarian Naan Pizzas can easily be adapted to suit a vegan diet with a few simple swaps. Instead of using traditional Mexican-style cheese, opt for a plant-based alternative made from ingredients like soy, almond, or cashew. Many brands now offer vegan cheese shreds that melt and stretch just like dairy-based cheese, so you won’t have to sacrifice that satisfying, gooey texture. For the jalapeño ranch dressing, look for a vegan version made with plant-based milk and herbs, or whip up your own using vegan mayonnaise, unsweetened plant milk, and a blend of dried herbs and spices.

Additionally, you’ll need to make sure the naan you purchase is vegan. Most naan dough actually contains yogurt or milk and/or is brushed with butter. This might mean you’ll have to find a vegan naan dough that you like and make it from scratch unless you have a local grocer that sells vegan naan, however..

Nourish Your Body: The Nutritional Benefits of Easy Vegetarian Naan Pizzas

Not only are Easy Vegetarian Naan Pizzas delicious, but they also pack a nutritional punch. Naan, a type of Indian flatbread, is often made with whole wheat flour, which provides filling fiber and complex carbohydrates. The tomatoes and green onions on these pizzas offer a range of vitamins and minerals, such as vitamin C, vitamin K, and potassium, which support overall health and well-being. Plus, by choosing vegetarian toppings like these, you’re incorporating more plant-based foods into your diet, which has been linked to a reduced risk of chronic diseases like heart disease and certain cancers. So go ahead and enjoy these tasty pizzas knowing that you’re nourishing your body with every bite!

Easy Vegetarian Naan Pizzas

Turn Friday night pizza night into a fun activity for your kids with these super easy veggie naan pizzas! Topped with a little sauce, tomatoes, cheese, and green onions, drizzled with Jalapeño Ranch, they’ll be a hit with the whole family. Have other veggies like spinach, onions, or peppers on hand? You can customize it with your and your kids’ favorites!

Course Entree & Main Dishes

Prep Time 15

Total Time 15

Servings servings

Calories 302kcal

Author Jodi Danen

Ingredients

2 large naan flatbreads
1/4 cup pizza sauce
3/4 cup shredded Mexican-style cheese
3 green onions sliced
1 to mato diced
2 tablespoons Litehouse® Jalapeño Ranch Dressing

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Instructions

Preheat oven to 350F.
Place naan on baking sheet. Spread with pizza sauce and top with each with ¼ cup cheese. Add green onions and tomatoes, then sprinkle with remaining cheese.
Bake 8-10 minutes, or until cheese melts.
Remove from oven and drizzle with Jalapeño Ranch before serving.

Nutrition

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Slow Cooker Chicken And Tomatoes

Jodi Danen, RD — Wed, 04 Dec 2024 12:00:00 +0000

This easy Slow Cooker Chicken and Sweetpops Tomatoes recipe takes just a few minutes to prepare and is ready to serve at dinnertime. The simple sauce and tomatoes make this chicken recipe extra flavorful.

There’s nothing like coming home to the smell of a delicious and nutritious dinner all ready to go! Our days get busy, between work, the kids and all the different activities are involved in, so when everyone finally gets home, knowing that dinner is ready is wonderful! This slow cooker chicken and tomatoes cooks all day in the slow cooker so you have a healthy, home-cooked meal with little-to-no fuss.

Prep time for this slow cooker meal is only a few minutes; you simply add the Sweetpops tomatoes, onion, and chicken to the crockpot, then whisk up a simple Worcestershire, soy sauce, and brown sugar to pour over the top. Yum! And easy! Did I mention that this Slow Cooker Chicken and Tomatoes recipe was easy? 😉

Key Ingredients

Chicken thighs
Onions
Sweetpops tomatoes
Garlic
Soy sauce
Brown sugar
Worcestershire sauce
Olive oil
Pepper

Once the chicken is done cooking, you can shred it or leave it as-is. It’s great to serve over rice, quinoa, or cauliflower rice for a delicious and hearty dinner. To add a little more flavor, squeeze some fresh lemon over top! That touch of acid from the lemon brings out the flavors from the sauce and Sweetpops tomatoes.

Substitutions

Chicken breasts instead of chicken thighs. Chicken breasts don’t have as much flavor as chicken thighs, so if you make this substitution consider adding a bit more sauce.
Don’t have Sweetpops tomatoes? Grape tomatoes are an easy replacement, also feel free to use Roma tomatoes or even cherry tomatoes. If you use bigger tomatoes, I recommend slicing them into wedges.

Can you cook this slow cooker meal on high instead of low?

Yep! The typical rule of thumb is that if you are switching to cooking on high in a slow cooker, that your meal will be ready in 4 hours instead of 8 hours. I have found that cooking on high in the slow cooker tends to dry out the meats, so you may want to shred the chicken before serving so it soaks up the juices from the sauce and tomatoes.

What if the chicken is frozen? Can you put frozen chicken into the slow cooker?

Sure can! I do it all the time. If you are adding frozen chicken into the crockpot, I recommend cooking it on low for the full 8 hours. Always make sure the chicken is cooked thoroughly before serving.

Nutrition Tip: Tomatoes are not only high in vitamin C but also high in potassium, a mineral that’s considered a “nutrient of concern” because most kids (and adults) don’t get enough.

Serving Suggestions: Pairing Your Slow Cooker Chicken And Tomatoes

This Slow Cooker Chicken dish is incredibly versatile and can be paired with a variety of sides to make a complete and satisfying meal. For a classic combination, serve the chicken over a bed of fluffy white rice or nutrient-packed quinoa. The rice or quinoa will soak up the flavorful juices from the chicken and tomatoes, making every bite delicious. For a lower-carb option, try serving the chicken with roasted vegetables like broccoli, zucchini, or asparagus. The tender, juicy chicken and the bright, acidic tomatoes pair perfectly with the slight char and crunch of roasted veggies.

Storing and Reheating: Making the Most of Your Leftovers

If you find yourself with leftovers of this Slow Cooker Chicken And Tomatoes, you’re in luck! This dish keeps well in the refrigerator and can be easily reheated for a quick and tasty meal later. To store, transfer the chicken and tomatoes to an airtight container and place it in the refrigerator for up to 3-4 days. When you’re ready to reheat, simply spoon the desired portion into a microwave-safe dish and heat in the microwave until warmed through, stirring occasionally to ensure even heating. Alternatively, you can reheat the chicken and tomatoes in a covered skillet on the stovetop over medium-low heat until heated through.

Mix It Up: Variations on Slow Cooker Chicken And Tomatoes

While this Slow Cooker Chicken recipe is delicious as written, there’s plenty of room for customization based on your preferences or what you have on hand. Try adding different herbs and spices to the dish, such as dried oregano, basil, or smoked paprika, to change up the flavor profile. If you prefer bone-in chicken pieces, feel free to use those instead of boneless thighs – just keep in mind that the cooking time may need to be adjusted slightly. You can also incorporate other vegetables into the dish, such as sliced bell peppers or zucchini, to boost the nutritional content and add some extra color and texture.

The Benefits of Slow Cooking: Why Use a Slow Cooker?

Using a slow cooker to make dishes like this offers several benefits that make mealtime easier and more convenient. One of the main advantages is the hands-off cooking process – simply add your ingredients to the slow cooker, set it, and let it do the work for you. This makes it perfect for busy weeknights or days when you don’t have time to stand over the stove. Slow cookers are also energy-efficient, as they use less electricity than an oven or stovetop. Plus, they’re great for making large batches of food, which can be used for meal prep throughout the week or frozen for later use. With a slow cooker, you can come home to a delicious, home-cooked meal that’s ready to eat whenever you are.

Slow Cooker Chicken and Tomatoes can be part of a healthy diet. Tomatoes are high in vitamin C and potassium, which are important nutrients. However, the dish does contain some added sugar and sodium, so it should be consumed in moderation as part of a balanced diet.

Slow Cooker Chicken and Tomatoes

This easy Slow Cooker Chicken & Tomatoes is prepped in minutes and cooks all day in the crockpot. There’s nothing like coming home to the smell of a delicious and nutritious dinner all ready to go!

Course Dairy Free, Entree & Main Dishes

Keyword chicken recipes, crockpot meals, easy dinner ideas, slow cooker recipes, tomatoes

Prep Time 10

Cook Time 6

Total Time 6 10

Servings

Calories 240kcal

Author Jodi Danen, RD

Ingredients

1 1/2 lb. boneless skinless chicken thighs
2 small sweet onions sliced
1 pint Sweetpops™ tomatoes
4 cloves garlic minced
3 tablespoons low-sodium soy sauce
3 tablespoons brown sugar
2 tablespoons Worcestershire sauce
1 tablespoon olive oil
1/4 teaspoon pepper

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Instructions

Place chicken, onions and tomatoes in slow cooker.
Whisk garlic, soy sauce, brown sugar, Worcestershire sauce, olive oil and pepper in small bowl. Pour over chicken.
Cover slow cooker and cook on high 4 hours or low 6-8 hours.
Serve with salad.

Nutrition

The post Slow Cooker Chicken And Tomatoes appeared first on Healthy Family Project.

Buffalo Chicken Rice Bowl

Amanda Keefer — Sat, 14 Sep 2024 12:00:00 +0000

Healthy & delicious Buffalo Chicken Rice Bowl! 330 calories, ready in less than 30 minutes. It’s a perfect idea for meal prep and easy weeknight dinners.

If you love buffalo chicken, you’ll love these rice bowls! This recipe is perfect for meal prep too. We make shredded chicken in the slow cooker at the start of the week (here’s our shredded chicken how-to) along with a batch of rice. Everything else for these bowls comes together easily for a quick dinner or lunch. Just reheat the rice and chicken and assemble!

Nutrition Tip: Even kids who don’t like whole broccoli may like this crunchy slaw. Broccoli’s got vitamin C and even a little bit of protein and calcium, plus it contains cancer-fighting compounds.

Rice Bowls Top Game Changers in Meal Prepping

Rice-based bowls like these are a meal prep champion. They are incredibly easy to customize and pack for lunches or quick dinners throughout the week. The core concept of a grain, protein, and vegetables lends itself to endless variations. Swap out the brown rice for quinoa or cauliflower rice for a lower-carb option. Instead of broccoli, try roasted sweet potatoes, bell peppers, or even shredded carrots.

For protein, consider grilled shrimp, black beans, or tofu for a vegetarian twist. And don’t be afraid to experiment with sauces! A drizzle of creamy avocado dressing, a splash of lime juice, or a dollop of Greek yogurt can elevate your bowl to new heights. The versatility of this recipe ensures you’ll never get bored, making it a staple in your healthy eating routine.

We understand that time is precious, and finding healthy, delicious meals shouldn’t be a chore. That’s why we’ve crafted this Buffalo Chicken Rice Bowl recipe with simplicity and convenience in mind. Using readily available ingredients and straightforward steps, you can enjoy a restaurant-quality meal without the fuss.

Remember, our recipe uses steamed brown rice for a nutty flavor and added fiber, but feel free to adapt it to your preferences. With only 15 minutes needed, and 330 calories per serving, this bowl is a fantastic choice for anyone looking to maintain a balanced diet while indulging in the bold flavors of buffalo chicken. Whether you’re a seasoned cook or a kitchen novice, this recipe is designed to be accessible and enjoyable, proving that healthy eating can be both easy and incredibly tasty.

Loved the ease and deliciousness of this bowl? Check out these similar recipes:
– Citrus Asian Bowl
– Salmon Avocado Sushi Bowl

Buffalo Chicken Rice Bowls

If you love buffalo chicken, you’ll love these rice bowls! This recipe is perfect for meal prep too. We make shredded chicken in the slow cooker at the start of the week (here’s our shredded chicken how-to) along with a batch of rice. Everything else for these bowls come together easily for a quick dinner or lunch. Just reheat the rice and chicken and assemble!

Course Entree & Main Dishes

Prep Time 10

Total Time 10

Servings

Calories 330kcal

Author Amber Gray

Ingredients

12 ounces cooked shredded chicken breast
1/4 cup buffalo sauce (or less, to taste)
2 cups cooked jasmine rice
1 12 oz. bag broccoli slaw
1 cup halved cherry tomatoes
1 avocado diced
2 green onions sliced
4 tablespoons ranch dressing

Get Recipe Ingredients

Instructions

Toss chicken with buffalo sauce.
Assemble bowls with rice, chicken, broccoli slaw, tomatoes and avocado. Drizzle with dressing and sprinkle green onions on top.

Nutrition

The post Buffalo Chicken Rice Bowl appeared first on Healthy Family Project.

One-Pot Light Chicken Tortilla Soup

Amanda Keefer — Fri, 12 May 2023 19:23:00 +0000

We made this One-Pot Chicken Tortilla Soup for a veggie-packed meal for the family. This soup packs a punch with flavor and has less sodium than any canned version. With the cooler months around, we are ready for some new and classic soup recipes at home!

Making soup at home is usually a pretty easy meal to put on the table. And generally, you can pack it up with some extra vegetables that cook down in the broth. One of my favorite soups when we go out to eat is chicken tortilla soup. I wanted to make a pot at home and load it up with some extra vegetables. We like ours with a little kick so I added a jalapeño but of course, you can go without. Then top the soup off with some tortilla chips, avocado, and a squeeze of lime juice for extra flavor.

Key Ingredients for this One-Pot Light Chicken Tortilla Soup

Chicken Breasts
Onion
Red Bell Pepper
Carrots
Chicken Broth
Diced Tomatoes

Health Benefits of Chicken Broth

Chicken and chicken broth is so good for us especially when we are feeling under the weather. Loaded with protein and some fatty acids that can help repair our muscles in our body. The broth is loaded with minerals and vitamins that can help our immune system. It can help us rehydrate and help us feel warm when chilled. And since chicken broth is low in calories, it can help us with weight management, too!

How to Make this Healthy Chicken Tortilla Soup

First start by heating the oil in large pot over medium-high heat. Then add in the onions, the pepper, and the carrots. Let cook for about 3-4 minutes, stirring occasionally, until browned. Add in the chili powder and mix well.

Next add the chicken broth and the tomatoes. Cover the pot and bring to a boil over high heat. Reduce the heat to low and add in the chicken and half of tortilla chips. Simmer 3-4 minutes, or until the chicken is cooked through.

Top soup with the remaining tortilla chips, avocado, and jalapeño (optional).

You can use some leftover chicken or rotisserie-style chicken. Stir it in after you cook the vegetables and make the broth.

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One-Pot Light Chicken Tortilla Soup

Chicken tortilla soup gets a makeover in this lighter, one-pot version. Packed with veggies for tons of flavor and lower in sodium than canned versions. Top with Greek yogurt, fresh lime juice or cilantro for added flavor.

Course Dairy Free

Prep Time 10

Cook Time 15

Total Time 25

Servings

Calories 1178kcal

Author Amber Gray

Ingredients

1 tablespoon olive oil
1/2 large sweet onion chopped
1 red bell pepper chopped
2 large carrots chopped
2 tablespoons chili powder
4 cups no-salt-added chicken broth
1 28 oz. can no-salt-added diced tomatoes
2 boneless skinless chicken breasts, thinly sliced
3.5 ounces unsalted corn tortilla chips divided
1 avocado chopped
1 jalapeño seeded, diced (optional)

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Instructions

Heat oil in large pot over medium-high heat. Add onion, pepper and carrots, and let cook 3-4 minutes, stirring occasionally, until browned. Add chili powder and mix well.
Add broth and tomatoes. Cover and bring to a boil over high heat. Reduce to low, add chicken and half of tortilla chips. Simmer 3-4 minutes, or until chicken is cooked through.
Top soup with remaining tortilla chips, avocado and jalapeno (optional).

Nutrition

More recipes to try:

Hearty Vegetable Tortellini Soup

Tomato Soup & Baked Mini Grilled Cheese

Roasted Vegetable Chicken Soup

The post One-Pot Light Chicken Tortilla Soup appeared first on Healthy Family Project.

Sheet Pan Shrimp Fajitas

Amanda Keefer — Sat, 27 Apr 2019 08:00:39 +0000

Sheet pan shrimp fajitas are so easy to throw together for a quick and easy weeknight meal with little cleanup. Shrimp, peppers, and onions all cook simultaneously on one sheet pan for a dinner that’s ready in 30 minutes.

Looking for a quick and easy weeknight meal? These Sheet Pan Shrimp Fajitas are the perfect solution! With just a few simple ingredients like shrimp, bell peppers, and onions, you can have a flavorful and satisfying meal on the table in about 20 minutes.

Simply toss everything together with some fajita seasoning, pop it in a 425°F oven, and you’re good to go! This recipe typically serves 4 people, but you can easily adjust the quantities to suit your needs. Plus, if you’re not a shrimp fan, you can easily substitute chicken or beef – keep an eye on the cooking time.

Top with your favorite fajita toppings like lettuce, cilantro, tomatoes, salsa, and guacamole!

Nutrition Tip: Iron is an important nutrient for growing kids and women. The vitamin C-rich peppers in this recipe make it easier for the body to soak up the iron from the shrimp.

Watch our Sheet Pan Shrimp Fajitas prepping reel! Grab your ingredients, gather your family or friends, and wow them with this easy and delicious recipe!

Sheet Pan Shrimp Fajitas

These shrimp fajitas are so easy to throw together for a quick and easy weeknight meal with little clean up. Shrimp, peppers and onions all cook at the same time on one sheet pan for a dinner that’s ready in 30 minutes. Top with your favorite fajita toppings like lettuce, tomatoes, salsa and guacamole!

Course Dairy Free

Prep Time 10

Cook Time 20

Total Time 30

Servings

Calories 397kcal

Author Amber Gray

Ingredients

1 pound peeled deveined shrimp
2 rainbow bell peppers sliced
1 large sweet onion sliced
1 tablespoon olive oil
2 tablespoons low-sodium taco seasoning
1 lime juiced
1/4 cup chopped cilantro (optional)
8 small flour tortillas warmed

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Instructions

Preheat oven to 425F.
Toss shrimp, peppers, onions, olive oil, taco seasoning and lime juice in large bowl until well seasoned. Spread single layer on baking sheet and bake 15-20 minutes, or until shrimp is cooked and veggies are tender.
Remove from oven and garnish with cilantro.
Serve in tortillas with your favorite toppings.

Nutrition

Looking for more cooking inspiration? Check our 20+ Quick and Easy Sheet Pan recipes!

The post Sheet Pan Shrimp Fajitas appeared first on Healthy Family Project.

Thai-Style Beef Cauliflower Rice

Amanda Keefer — Wed, 27 Mar 2019 08:00:02 +0000

A Thai-inspired twist on cauliflower fried rice is ready in 25 minutes for an easy weeknight meal. Top with fresh cilantro and peanuts for added flavor. Serve alongside a simple ginger salad, homemade spring rolls or steamed edamame for a restaurant feel without the bill.

Recipe and photography by Aggie of Aggie’s Kitchen.

Nutrition Tip: Don’t believe the myth that white veggies are nutritionally wimpy. Cauliflower delivers vitamin C, fiber, potassium, and folate.

Frequently Asked Questions For Our Thai-Style Beef Cauliflower Rice

How long does it take to make this Thai-Style Beef Cauliflower Rice dish?
The total time is 25 minutes – 10 minutes prep and 15 minutes cook time.

Can I use regular rice instead of cauliflower rice for the Thai-Style Beef Cauliflower Rice?
Yes, you can substitute regular rice, but it will change the nutritional content and cooking time.

Is this Thai-Style Beef Cauliflower Rice recipe low-carb?
Yes, using cauliflower rice makes this a low-carb alternative to traditional fried rice.

What cut of beef is best for this Thai-Style Beef Cauliflower Rice recipe?
The recipe calls for extra-lean ground beef.

How many servings does this Thai-Style Beef Cauliflower Rice recipe make?
This recipe serves 4 people.

Can I make this Thai-Style Beef Cauliflower Rice dish vegetarian?
You can make it vegetarian by substituting the beef with tofu and/or additional vegetables. Note: This will change the flavor profile, and could change the cooking time as well.

Thai-Style Beef Cauliflower Rice

Thai-inspired twist on cauliflower fried rice is ready in 25 minutes for an easy weeknight meal. Top with fresh cilantro and crunch peanuts for add flavor. Serve alongside a simple ginger salad, homemade spring rolls or steamed edamame for a restaurant feel without the bill.

Course Dairy Free

Prep Time 10

Cook Time 15

Total Time 25

Servings

Calories 320kcal

Author Amber Gray

Ingredients

1 pound extra-lean ground beef
1 teaspoon olive oil
1 16 oz. packaged fried rice
1 red bell pepper sliced
1 large egg
4 green onions chopped
1/4 cup cilantro roughly chopped
1/4 cup peanuts roughly chopped

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Instructions

Heat oil in large skillet over medium heat. Add the ground beef and cook 6 minutes, or until browned and cooked through Remove ground beef from pan and set aside in small bowl. Wipe out extra grease from skillet with paper towel, leaving a little left behind to cook cauliflower fried rice.
Add cauliflower rice and pepper strips to pan and increase heat to medium-high heat. Cook vegetables, stirring occasionally, 3 minutes. While vegetables are cooking, whisk egg in small bowl.
Pour half of sauce packet from kit over vegetables and stir. Make a well in the middle of vegetables by pushing cauliflower rice to edges of pan. Pour egg in center of pan and gently stir 1 minute, or until cooked through. Stir egg into cauliflower rice and peppers.
Add ground beef back into pan and stir. Add remaining sauce to beef and vegetable mixture and combine. Squeeze juice from half of one lime over beef and vegetable mixture, season well with salt and pepper to taste.
Serve in bowls with additional lime wedges, chopped green onion, cilantro and peanuts as topping.

Nutrition

The post Thai-Style Beef Cauliflower Rice appeared first on Healthy Family Project.

Chicken Teriyaki Bowls

Amanda Keefer — Wed, 13 Feb 2019 08:00:45 +0000

When you can pull together a healthy, homemade meal is just 15 minutes, there’s no reason not to make these easy Chicken Teriyaki Bowls! This recipe calls for broccoli, but you can swap in your favorite veggies or whatever you have on hand – carrots, mushrooms, peppers and onions just to name a few. Then we top the dish with pineapple for a sweet touch.

Nutrition Tip: Brown rice is a whole grain because it hasn’t been stripped of its bran and germ layers like white rice. So it has double the fiber of white rice and more vitamins and minerals.

Frequently Asked Questions For Our Chicken Teriyaki Bowls

How long does it take to make Chicken Teriyaki Bowls?
These Chicken Teriyaki Bowls can be prepared in just 15 minutes.

What vegetables are in the Chicken Teriyaki Bowls?
The recipe includes broccoli, but suggests you can add other vegetables like carrots, mushrooms, peppers, and onions.

Is this Chicken Teriyaki Bowl recipe gluten-free?
The recipe as written may not be gluten-free due to the teriyaki sauce. Use a gluten-free teriyaki sauce to make it gluten-free.

Can I meal prep these Chicken Teriyaki Bowls?
Yes, these bowls are great for meal prep. You can prepare the components ahead of time and assemble when ready to eat.

How many calories are in a serving of Chicken Teriyaki Bowls?
Each serving contains approximately 334 calories.

Chicken Teriyaki Bowls

Course Entree & Main Dishes

Prep Time 15

Total Time 15

Servings servings

Calories 334kcal

Author Amber Gray

Ingredients

1 tablespoon olive oil divided
1 pound boneless skinless chicken breast chopped
16 ounces broccoli florets
1/3 cup low-sodium teriyaki sauce
1 cup chopped pineapple
2 cups steamed brown rice

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Instructions

Heat ½ Tbsp. oil in large skillet over medium heat. Add chicken and cook 5 minutes, or until chicken is cooked through. Remove from pan.
Heat remaining oil in skillet. Add veggies and cook 5 minutes, or until tender. Add chicken and teriyaki sauce. Cook 2-3 minutes, or until heated through. Stir in pineapple.
Top rice with chicken and veggies.

Nutrition

The post Chicken Teriyaki Bowls appeared first on Healthy Family Project.