healthy meals Archives - The Katherine Barnett Team

Delicious one-pan Marry Me Chicken Skillet made in just 30 minutes for a flavourful, low carb, high protein meal the whole family will love! Enjoy over mashed potatoes, rice or pasta with steamed veggies and dinner is served.

Ingredients

4 large chicken breasts
1 tbsp olive oil
½ tsp salt
½ tsp freshly ground pepper
3 garlic cloves minced
1 tsp oregano
1 shallot diced
1/2 tsp red pepper flakes
1 cup chicken broth
1 tbsp butter
½ cup coconut milk
3/4 cup sun-dried tomatoes chopped
3 tbsp nutritional yeast
Garnish with basil leaves

Instructions

1. Cook The Chicken: Season the whole chicken breast with salt and pepper. Add a large skillet over medium/high heat along with 1 tablespoon olive oil. Once the oil is heated, add the chicken and cook for about 6 minutes per side, or until golden brown. Once done cooking, transfer the chicken to a plate.

2. Make The Sauce: To the skillet with the chicken breast drippings, add, 1 tablespoon butter, minced garlic and shallots and cook until fragrant, about 30 seconds. Add in the chicken broth. coconut milk, sundried tomatoes, nutritional yeast, and seasoning.

3. Transfer the cooked chicken back to the skillet with the sauce. Bring to a simmer and then reduce the heat to medium-low.

4. Garnish chicken with fresh basil. If you are not dairy-free top with freshly grated parmesan cheese

healthy meals low carb

A Healthy Southwest Chicken Casserole Recipe that is so easy to make! This Mexican Chicken Casserole is perfect for a one-pan dinner.

Ingredients

1 cup uncooked long grain white rice
1 teaspoon minced garlic
½ cup chopped onion
1 cup chicken broth
1.5 lbs chicken breasts cut into 1 inch cubes
1 cup black beans cooked, rinsed & drained
1 cup frozen corn defrosted
16 oz jarred salsa
1/2 teaspoon chili powder
1/2 teaspoon paprika
1 cup cheddar cheese

Instructions

Preheat the oven to 350 degrees.
In a large casserole dish (12×9), lay down white rice, minced garlic, onion and chicken broth. Stir until combined.
Add chicken breasts, black beans, corn, salsa, chili powder and paprika on top. Try to keep the rice on the bottom and covered so it can cook correctly.
Top with cheddar cheese
Cover and bake for 45 minutes.
Bake uncovered for an additional 10 minutes or until the cheese is melted.

This Protein Salad is packed with fresh veggies and plenty of protein from quinoa, chickpeas, black beans, and eggs – the perfect combination of high-protein ingredients to keep you full and satisfied! You can pack this delicious salad in a jar, which is perfect for healthy meal prep.

Ingredients

For The Salad

½ cup quinoa – or 1 cup cooked quinoa
1 cup water – or vegetable broth
1 can chickpeas
1 can black beans
2 eggs
1 cucumber
½ red onion – chopped
2 cups greens – lettuce, romaine, baby spinach
1 cup cherry tomatoes
1 carrot – shredded or ribbons
Parsley – basil, or salad cress

Dressing

4 tablespoons lemon juice
2 tablespoons olive oil
2 teaspoons Dijon mustard
1 clove garlic – minced
1 tablespoon maple syrup or honey
½ teaspoon sea salt
¼ teaspoon black pepper

Instructions

In a small pot, add salted water or vegetable broth and bring it to a boil. Add the quinoa and cook on medium-low heat until all the liquid is absorbed. Allow to cool off.
In another small pot, add cold water and add the eggs. Bring to a boil, reduce the heat and cook for 4-6 minutes (depending on how you like your boiled eggs). Remove from the heat, rinse and peel the shells off. Slice them in half and let them cool down.
Rinse the black beans and chickpeas. Cut the cucumber into chunks, cut the onion, dice the cherry tomatoes, and cut the carrots into ribbons or shred them.
Combine all the dressing ingredients in a small jar. Cover it with a lid and give it a good shake.
Assembling the Salad On a plate: Add all ingredients, top with some fresh parsley or salad cress, add the dressing, and serve.
Assembling the salad in a jar: Split the ingredients into two jars (I used these ¾ liter jars – they hold about 3 cups). Start with the dressing, followed by chickpeas, black beans, cucumbers, cooked quinoa, cherry tomatoes, eggs, carrots, onions, and salad. When you are ready to serve, empty the jar’s content on a plate, mix well with a fork and enjoy!

Note: You can add feta cheese, goat cheese, greek yogurt, or even roasted chicken breasts if you opt for a non-vegetarian version. Or, to make this a vegan protein salad, substitute the eggs for cubed tofu, tempeh, or nuts & seeds.

Storage: In a sealed mason jar, this protein salad stays fresh for 4-5 days.

healthy meals high protein meal prep salad

This Easy 20 Minute Ground Sesame Chicken is made in one pan and only takes 20 minutes to make- it’s made with lean ground chicken and a lightened up sesame sauce. It’s much healthier than any sesame chicken you’d order from a Chinese restaurant- and it’s equally delicious!

Ingredients

1/2 small yellow onion, diced
1 Tbsp or 3 garlic cloves, minced
1 lb. lean ground chicken
Salt and black pepper, to taste
1/2 tsp garlic chili paste
1/4 cup zero point brown sugar sweetener – Lakanto Brown monkfruit or Truvia Brown Sugar
1/2 Tbsp toasted sesame oil
1/4 cup chicken broth
1 Tbsp cornstarch
Chopped scallions and sesame seeds for garnish

Instructions

1. Spray a large skillet with nonstick cooking spray. Heat over medium heat.
2. Add onion and cook for 3 minutes or until softened. Add the garlic and cook for a minute longer.
3. Add the ground chicken to the skillet and cook while breaking up into small pieces until the chicken is cooked through. Season with salt and pepper.
4. In a small bowl combine garlic chili paste sauce, soy sauce, zero point brown sugar sweetener, and sesame oil. Whisk until well combined.
5. Pour sauce over the ground chicken and stir to combine.
6. In a separate small bowl whisk together chicken broth and cornstarch until cornstarch dissolves.
7. Bring to a simmer and then add the cornstarch mixture while stirring. Continue to cook until sauce has is thickened, about 3-5 minutes.
8. Serve over your favourite rice: cauliflower, jasmine, brown or white rice.
9. Garnish with scallions and sesame seeds.

30 minute meals easy meals healthy meals

Overnight oats that taste like a slice of pumpkin cheesecake! Pumpkin puree and pumpkin pie spice give these pumpkin cheesecake overnight oats that cozy fall flavour we love while almond milk makes them nice and creamy.

Ingredients

FOR OATS

½ cup oats
1 tsp chia seeds
½ tsp pumpkin pie spice
½ scoop vanilla protein powder
½ cup almond milk
1-2 tsp maple syrup
½ tsp vanilla extract

FOR CHEESECAKE GANACHE

⅓ cup plain greek yogurt
2 tbsp white chocolate chips
1.5 tbsp cream cheese

Instructions

Add all oat ingredients to a bowl or jar. Stir well and refrigerate while you get ganache topping ready.
Microwave white chocolate in 30 second intervals. Mix in with greek yogurt and cream cheese.
Remove oats from refrigerator and pour ganache overtop. Put back in fridge for 4 hours minimum, or overnight to set.
In the morning top with pumpkin seeds and chopped pecan pieces. Grab and go!

fall healthy meals oatmeal pumpkin

This Cauliflower Rice Risotto is a fantastic, veggie-forward side dish that pairs well with any protein.

Ingredients

2 Tbsps olive oil
2 Tbsps clarified butter or ghee
1 sweet onion, finely diced
16 oz fresh or frozen cauliflower rice
4 garlic cloves, pressed
1 cup milk of choice (dairy or non-dairy)
2 Tbsps GF flour
sea salt and ground pepper, to taste
1 cup parmesan cheese
a few sprigs of fresh thyme

Instructions

Heat your oil and butter in a large skillet over medium heat.
Add the onion and saute until soft. Stir in the cauliflower rice and garlic.
Cook stirring frequently until the cauliflower rice is just tender, around 6-8 minutes.
Meanwhile, in a medium bowl, whisk your milk and flour together until smooth.
Season the cauliflower with sea salt and pepper to your taste.
Pour in the milk mixture and cook, stirring continuously until the sauce thickens.
Stir in the parmesan cheese and fresh thyme leaves, then remove from the heat.
Garnish with a few more fresh thyme leaves and a pinch of freshly grated parmesan cheese if desired.
Serve immediately and enjoy!

comfort food healthy meals side dish

Warm up those bellies throughout the fall & winter seasons with a big comforting bowl of Hearty Beef Stew!

Ingredients

1 Tbsp olive oil or avocado oil
2 lbs beef chuck stew meat, cubed into 1″ pieces
1 onion, chopped into big chunks
2 carrots, peeled and cut into rounds
2 celery ribs, chopped
sea salt and freshly ground black pepper, to taste about 1/2 teaspoon each
3 fresh garlic cloves, chopped
2 Tbsps chopped fresh rosemary
1/4 cup tomato paste
2/3 cup red wine ( substitute wine for additional bone broth)
2 cups low-sodium beef bone broth
1 lb sweet potatoes, cubed
12 oz baby mushrooms
2 bay leaves
freshly chopped parsley, for garnish

Instructions

Heat the oil in a large dutch oven over medium heat. Add beef, in a few separate batches, and cook until nicely golden brown, about 10 minutes. Set aside on a plate.
In that same preheated pot add in your onions, carrots, celery, and sauté stirring occasionally, 4-5 minutes.
Stir in your garlic, rosemary, and tomato paste.
Return the beef back into the pot, then add in potatoes, mushrooms, and bay leaves.
Pour in the wine and broth.
Cover your pot and simmer, over low heat, until beef and potatoes are very tender, about 40 minutes or so. Remove bay leaves.
Garnish with freshly chopped parsley and serve warm.

comfort food healthy meals recipe

This Savory + Slightly Sweet combination is seriously so delicious!

If you’re looking for a dish to prepare several hours ahead of time, this is it! The flavor only becomes better after it sits for an hour or two.

Ingredients:

1-1/2 cups uncooked quinoa
3 cups water
1 large red bell pepper, seeded and diced small
4 garden cucumbers, diced small
1 medium red onion, diced small
2 large mangoes, peeled and diced
1/4 cup minced fresh cilantro leaves

Dressing:

2 medium lemons, juiced
1/4 cup light extra-virgin olive oil
1 Tbsp Dijon mustard
2 Tbsps raw honey, or pure maple syrup
1/2 tsp ground cumin
1/4 tsp cayenne pepper
sea salt and ground pepper, to taste, about 1/4 teaspoon each

Instructions:

Using a fine-mesh strainer, rinse your uncooked quinoa really well.
In a small saucepan add the water and bring to a boil. Once boiling, add in the quinoa, then reduce the heat. Simmer
around 12-15 minutes until done. Remove from heat and drain. Allow your quinoa to cool while you prepared all of your veggies for the salad.
Dice the bell pepper, cucumbers, red onion, and cube the mango. Finely chop the cilantro.
Add everything to a large serving bowl. Once the quinoa is no longer hot, add it to the bowl with the veggies.
In a small jar, add all your dressing ingredients. Shake to emulsify. Alternatively, whisk everything into a small bowl. Drizzle your dressing over the salad and gently toss to combine.
Leftovers stay good in the fridge for up to 3 days.

healthy meals side dish

Green Lentil Curry is easy lentil curry recipe with green or brown lentils, coconut milk and simple Indian spices. Cook on a stove, in slow cooker or Instant Pot, or make a freezer meal.

Ingredients

1 large onion finely chopped
6 garlic cloves crushed
1 tsp coconut oil
1 tsp turmeric
1/2 tsp coriander ground
1 tsp curry powder
1 tsp cumin
1 1/4 tsp salt
14 oz can coconut milk full fat
6 oz can tomato paste
2 cups green lentils uncooked & rinsed
3 cups water
Cilantro and/or green onions for garnish
Greek yogurt and avocado for serving

Instructions

Stovetop: Preheat dutch oven or heavy bottom medium pot on low-medium heat and swirl oil to coat. Add onion and garlic, cook until golden brown (5 minutes), stirring occasionally. Add turmeric, coriander, curry powder, cumin and salt; cook for another 30 seconds, stirring frequently.
Add coconut milk, tomato paste, water, lentils and stir to combine. Bring to a boil, cover and cook on low for 45 minutes. Remove from heat and let stand 5 minutes.
Slow Cooker: Preheat small skillet on low-medium heat and swirl oil to coat. Add onion and garlic, cook until golden brown (5 minutes), stirring occasionally. Add turmeric, coriander, curry powder, cumin and salt; cook for another 30 seconds, stirring frequently.
Transfer to a slow cooker and add coconut milk, tomato paste, water and green lentils. Stir to combine, cover and cook on High for at least 3 – 4 hours or on Low for 6 – 8 hours.
Instant Pot: In Instant Pot, add ingredients in exact same order: onion, garlic, turmeric, coriander, curry powder, cumin, salt, green lentils, water, coconut milk and tomato paste. Do not stir!
Cover, set pressure valve to Sealing and press Pressure Cooking on High for 25 minutes. After do Quick Release to release the pressure by turning the valve to Venting.
Serve hot garnished with cilantro/green onions.

Store and reheat: Leftovers keep fresh in the fridge in an airtight container for 5-6 days. Reheat by simmering on low with a splash of water or broth, in a small pot while covered and stirring once or twice. Shouldn’t take more than 5 minutes.

Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw curry in a fridge overnight or on a counter for 5-6 hours.

How to Make a Freezer Meal:

Instant Pot: In a gallon size Ziplock bag, add all ingredients, except water and garnishes, finishing with tomato paste on top (very important for Instant Pot). Let as much air out as possible, seal and freeze for up to 3 months. Pressure cook on High from frozen with 3 cups of water for 25 minutes with Quick Release.
Slow Cooker: Pan fry onion and garlic with spices sauteed for 30 seconds at the end. Transfer to a gallon size Ziploc bag with remaining ingredients, except water and garnishes. Let as much air out as possible, seal and freeze for up to 3 months. Then cook from frozen with 3 cups of water on Low for 9 hours or on High for 5 hours.

comfort food healthy meals

These take less than 30 minutes to make and you end up with such juicy, flaky and flavourful salmon.

Ingredients

1.5 lbs salmon fillets cut into 1-inch squares
2 large lemons thinly sliced
16 10-inch bamboo skewers

For the Salmon Marinade:

2 Tbsp parsley freshly chopped
2 large or 3 small garlic cloves pressed
1/2 Tbsp Dijon mustard
1/2 tsp salt
1/8 tsp ground black pepper
2 Tbsp light olive oil not extra virgin, pick something with a higher smoke point
2 Tbsp of fresh lemon juice from 1/2 large lemon or 1 small lemon

Instructions

Prep: Soak bamboo skewers at least 1 hour to keep them from catching fire. Preheat Grill to medium heat (about 375˚F).
In a medium bowl, stir together all of the marinade ingredients: 2 Tbsp chopped parsley, 2 pressed garlic cloves, 1/2 Tbsp dijon, 1/2 tsp salt, 1/8 tsp pepper, 2 Tbsp olive oil, 2 Tbsp lemon juice.
Double skewer the salmon and lemon slices folded in half intermittently onto two skewers at a time (The double skewer aids in turning the salmon kabobs on the grill). Brush both sides of skewered salmon with marinade
Oil the grates then carefully place salmon skewers onto the hot BBQ. Grill kabobs for 3-4 minutes per side or until salmon is cooked through and opaque.

bbq bbq season foodie healthy meals

Ingredients

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

A Healthy Southwest Chicken Casserole Recipe that is so easy to make! This Mexican Chicken Casserole is perfect for a one-pan dinner.

Ingredients

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

For The Salad

Dressing

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

Ingredients

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

Ingredients

FOR OATS

FOR CHEESECAKE GANACHE

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

This Cauliflower Rice Risotto is a fantastic, veggie-forward side dish that pairs well with any protein.

Ingredients

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

Warm up those bellies throughout the fall & winter seasons with a big comforting bowl of Hearty Beef Stew!

Ingredients

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

This Savory + Slightly Sweet combination is seriously so delicious!

Ingredients:

Dressing:

Instructions:

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

Ingredients

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken

Ingredients

For the Salmon Marinade:

Instructions

Related Posts

Garlic and Herb Crusted Rack of Lamb

The Original Marry Me Chicken