Health & Medical Eating & Food

15 Ingredients, 10 Dinners (Part 2)

In this second of a two-part series, we will use 15 ingredients to make 10 different quick, healthy sugar free meals that will satisfy you and your family.

These quick recipes are general on purpose, so if you have a little more or a little less of one ingredient, don’t sweat! Use what you have, season to taste, and your meal will be great! Weeknight dinners should be simple and flexible so there are no rigid recipes here!

End of Summer Bounty Ingredient List

-Chicken breast, boneless, skinless
-French bread
-Garlic, fresh or chopped
-Italian seasoning
-Lemon or lime
-Pasta, whole grain or multigrain
-White beans, canned

*Pantry basics of salt, pepper, olive oil and vinegar are not included in the 15 ingredients.

Night 6

Lime Grilled Chicken with Cilantro-Lime Roasted Potatoes and Grilled Tomato Halves

Ingredients: Chicken, lime, cilantro, potatoes, tomato, onion


Chicken: Toss chicken breast with lime juice, salt and pepper- allow to marinade for a couple hours if possible- best if this is done before work and allowed to sit all day. Grill chicken until cooked through.

Tomatoes: Halve tomatoes and toss with lime juice and salt

Potatoes: Toss quartered potatoes with lime juice, olive oil, salt, pepper and sliced onion. Roast in oven at 375* until cooked through. Toss potatoes with chopped cilantro before serving.

Night 7

Grilled Veggie Sandwich with White Bean Spread

Ingredients: French bread, zucchini, tomato, white beans, garlic, onion, spinach.

White bean spread: Blend white beans with a couple tablespoons of olive oil, garlic and salt and pepper until smooth.

Veggies: Toss sliced zucchini, tomato and onion with olive oil and salt and pepper .Grill on medium high heat until softened.

Bread: Lightly brush sliced bread with olive oil, grill until toasted.

Assemble by spreading bean spread on bread, and layer veggies and spinach on top. Then enjoy!

Night 8

Poached Egg and Toast with Grilled Veggie Spinach Salad

Ingredients: Egg, French bread, zucchini, tomato, onion, spinach.

Directions: Toss sliced zucchini, tomato and onion with olive oil, salt and pepper. Grill over medium high heat until cooked through. Poach egg in boiling water. Serve salad with spinach based, topped with roasted vegetables, poached egg, seasoned with salt, pepper and Italian seasoning and a side of grilled French bread.

Night 9

Pasta Marinara with Roasted Stuffed Chicken Breast

Ingredients: Spinach, garlic, chicken, Italian seasoning, mozzarella, pasta, tomato, onion.


Marinara: In small sauce pan sauté garlic and onion with olive oil until onion is translucent. Add in at least 1 cup chopped or canned tomatoes and 2 tsp Italian seasoning. Continue to simmer until tomatoes have broken down and begin forming a sauce. If you prefer a smooth marinara simply blend mixture until smooth.

Pasta: cook according to package directions

Chicken: Slice chicken breast along its side to create a pocket. Stuff with spinach, garlic and mozzarella. Bake covered in oven at 375* until chicken is cooked through- about 30 minutes. Serve chicken topped with sauce with pasta.

Night 10

Grilled Chicken Sandwiches

Ingredients: Chicken, French Bread, Italian Seasoning, Garlic, Mozzarella, Spinach, Zucchini, Tomato

Directions: Season chicken with Italian seasoning, salt and pepper and grill until cooked through. Toss zucchini and sliced tomato with salt, pepper and olive oil, grill until soft on medium high heat. Lightly brush sliced bread with olive oil and grill until toasted. Assemble sandwich with by layering chicken, veggies, mozzarella and spinach in between grilled bread slices.

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