30-minute dinners¶
Four weeknight meals. Protein, vegetables, one pan or one pot. Watch the 60-second video, then cook.
Stills and voiceover are generated. This is food, not medical advice.
Sheet-pan salmon¶
Two servings. About 30 minutes. Salmon, broccoli, sweet potato.
Ingredients: 2 salmon fillets (5–6 oz), 1 large sweet potato cubed, 1 head broccoli, 2 tbsp olive oil, smoked paprika, garlic powder, salt, pepper, lemon.
Cook: 425°F. Sweet potato 12 min. Add broccoli and salmon. 12–14 min more. Lemon.
Turkey chili¶
Six servings. About 45 minutes. Freezes well.
Ingredients: 1.5 lb ground turkey, onion, bell pepper, garlic, chili powder, cumin, oregano, crushed tomatoes, black beans, kidney beans, broth.
Cook: Brown turkey. Add vegetables, spices, tomatoes, beans, broth. Simmer 25 min. Avocado or yogurt, not a pile of cheese.
Greek chicken bowl¶
Two servings. About 25 minutes.
Ingredients: chicken, oregano, olive oil, quinoa or rice, spinach, cucumber, cherry tomatoes, red onion, feta, olives, lemon.
Cook: Sear chicken 6–7 min per side (165°F). Bowl: grains, greens, veg, chicken, feta, lemon-oil dressing.
Steak, eggs, and spinach¶
Two servings. About 20 minutes.
Ingredients: 2 sirloin steaks (~6 oz), 2–4 eggs, spinach, garlic, cherry tomatoes, oil or butter, chili flakes.
Cook: Sear steak 3–4 min per side. Same pan: garlic, spinach, tomatoes. Eggs on the side.
See also How to eat and Protein.