One Pot Broccoli Lemon Pasta with Parmesan (adapted from Eating Well)
Serves: 4
Method: Skillet
Cook time: 15 minutes
Prep ahead: Chop Onion
Mince garlic
Grate parmesan
Protein: 36 grams/serving
Fiber: 5.5 grams/serving
Ingredients
2 tablespoons extra-virgin olive oil
1 T minced green onion, only white and
2 cloves garlic minced
8 ounces whole-wheat rotini or farfalle pasta
1 ¾ cups water
1 ½ cups low-sodium vegetable broth or chicken broth
1 tablespoon lemon zest (organic or scrub lemon with baking soda and water)
½ teaspoon salt
½ teaspoon ground pepper
2-12ounce cans chicken or 4- 6 ounce cans tuna
2 (10 ounce) package frozen broccoli florets, thawed and coarsely chopped if desired
⅓ cup grated Parmesan cheese
4 teaspoons lemon juice, or more to taste
*GF-Use GF pasta like Banza OR zucchini noodles
*Vegetarian-substitute your favorite protein
Directions
Step 1
Heat oil in a large saucepan over medium heat and add green onion and cook, stirring, until starting to soften, about 2 minutes.
Step 2
Add garlic and cook, stirring, until fragrant, about 30 seconds.
Step 3
Add pasta, water, broth, lemon zest, salt, and pepper.
Step 4
Cover and bring to a boil.
Step 5
Uncover, reduce heat to medium-high and cook, stirring frequently, for 10 minutes.
Step 6
Add chicken/tuna and broccoli and cook, stirring, until heated through, 2 to 3 minutes. Remove from heat and stir in Parmesan and lemon juice.
Nutritional Analysis
Protein
2 cans chicken=104 grams protein
8 ounces pasta=28 grams protein
Parmesan=9 grams
Broccoli=3.5 grams
Total 144 grams÷4=36 grams/serving
Fiber
8 oz pasta=8 grams
Broccoli 10oz=14 grams
Total 22 grams÷4=5.5 grams fiber/serving
Teriyaki Glaze Cod/Salmon with Cauliflower Rice
Serves: 4
Method: Broil
Cook time: 4 to 10 minutes, depending on fish
Prep ahead: Thaw fish
Make teriyaki sauce if using homemade
Protein: 32 grams/serving
Fiber: 7.5 grams/serving
Ingredients
4 (6 ounce) frozen cod fillets, thawed and patted dry or Salmon
¼ teaspoon ground pepper, plus a pinch, divided
½ cup teriyaki glaze
2 tablespoons extra-virgin olive oil, divided
¼ teaspoon kosher salt, divided
2 10-ounce packages frozen cauliflower rice
2 10-ounce bag of frozen cut green beans
Directions
Step 1
Preheat broiler to high, with oven rack set in upper-middle position. Line a rimmed baking sheet with foil and set a wire rack on it.
Step 2
Sprinkle cod fillets with 1/8 teaspoon pepper; arrange on the rack on the prepared pan. Spread green beans on pan.
Step 3
Combine teriyaki glaze, 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl.
Step 4
Brush 2 tablespoons of the sauce over the fillets (reserve the remaining sauce for serving). Broil the fish and beans until cod flakes with a fork and an instant- read thermometer inserted into the thickest part registers 145 degrees F, 4 to 8 minutes (depending on the thickness of the fillets) or 10 minutes for salmon.
Step 5
Cook cauliflower rice in the microwave according to package directions. Stir in the remaining 1 tablespoon oil, 1/8 teaspoon salt and pinch of pepper. Divide the cauliflower rice among 4 serving plates, top with the fish and serve with the reserved sauce.
Nutritional Analysis
Protein
Cod (5 grams/ounce)=120 grams
OR Salmon (7 grams/ounce)=168 grams
Cauliflower Rice=8 grams
Total 128÷4=32 grams/serving (cod)
176÷4=44 grams/serving (salmon)
Fiber
Cauliflower Rice=8 grams/bag=16
Green Beans= 7 grams/bag=14
Total 30÷4=7.5 grams/serving