Get Your 50 Quick and Simple Recipe Guide

Ryan Kneessi All Recipes, Get Your 50 Leave a Comment

These Recipes are great for busy people that don’t have time to spend a lot of time in the kitchen.  They are simple and don’t recipe loads of prep.  The recipes include one piece of protein along with 3 servings of vegetables.

Easy Dinner recipes

Before starting any new diet or nutritional program it is advised and recommended to consult with your primary care physician.  Do not start any new diet or nutritional program without consulting your primary care physician.  This program is not intended to treat, cure, diagnose, or prevent any disease.

Sauté Chicken: serve with Sauté vegetables

Sauté chicken with coconut oil (1 breast or 2 thighs per serving) and add with 2-3 servings of vegetables.

2 lbs boneless, skinless chicken breasts, cut lengthwise into 1 inch strips.

Pinch salt pepper

2 TBS coconut oil (can use olive oil)

2 cloves garlic minced or chopped

Cook coconut oil and garlic with in large skillet over medium-high heat for 2-3 minutes.  Add salt/pepper or desired seasoning to chicken. Add chicken to skillet.  Cook chicken on each side for 4 minutes. (will take longer to cook the thicker the chicken)  Make sure chicken is fully cooked before removing (internal temp of 160).  Add with any 1-3 cooked vegetables.

Spices good with chicken:  cilantro, chive, cumin, garlic, ginger, onion powder, oregano, paprika, parsley, rosemary, sage, shallots, thyme.

Salmon: serve with sauté vegetables

2 TBS butter

.5 lbs sockeye salmon

Dash salt and pepper

1 tsp garlic powder

.5 tsp dried dill

2 cloves chopped or minced garlic

 

Preheat oven to 400.  place 1 TBS butter in oven pan divided into several equal portions.  Rinse salmon under water and pat dry.  Combine salt, pepper, garlic powder, and dried dill in mixing bowl.  Apply to salmon.  Place remaining 1 TBS of butter and minced garlic on top of salmon in baking dish.  Bake at 400 for 25-30 minutes, salmon should flake with fork when finished.

 

Sauté vegetables

Wash and cut vegetables.  Place .5 cup water in large skillet.  Turn to high heat and add vegetables when water boils and cover with lid.  When most of the water has evaporated check for tenderness of vegetable.  If you would like the vegetable to be tenderer, add water and continue to boil till desired tenderness.  Once finished drain water.  Add juice for an additional minute of cooking if recipe calls for it.  Seasoning after cooking (salt/pepper/ginger powder/onion powder/garlic powder) with whatever spice you desire.

 

Asparagus: cut in halves. Sauté about 8-10 minutes.  squeeze of lemon juice.

Beets: peel or buy pre peeled and cut in 1” pieces.  Sauté about 15-20 minutes. Splash or orange juice to season.

Bell peppers:  1” pieces and sauté for about 5-6 minutes.  Season with splash of balsamic vinegar.

Broccoli:  1” florets and sauté for about 5-7 minutes.   Squeeze of lemon juice.

Brussels sprouts:  Halved and sauté for 6-8 minutes.  Sprinkle dried thyme and squeeze lemon.

Butternut squash:  1” pieces and sauté for 7-9 minutes.  Sprinkle dried thyme and squeeze lemon.

Cabbage:  cut cabbage in 1/8ths in wedges and sauté for 8-10 minutes.  Squeeze of lemon and dried chives after cooking.

Carrots:  1” pieces and sauté for 6-8 minutes.  Squeeze lemon juice and add parsley and/or mint after cooking.

Cauliflower: 1” florets and sauté for 5-7 minutes.  Squeeze of lemon juice and dried chives after cooking.

Eggplant and tomatoes: 1” pieces and sauté for 6-8 minutes. Add oregano and parsley after cooking.

Green beans with thyme:  Whole green beans and sprinkling thyme and sauté 5-6 minutes.  Squeeze of lemon juice.

Kale:  cut out center stem and cut into 2” pieces.  Squeeze of lemon juice.

Mushrooms:  Pre sliced and sauté 5-6 minutes.  Splash of balsamic vinegar and dried chives after cooking

Parsnips with thyme: 1.5” pieces and sprinkle or thyme and sauté 6-8 minutes.

Radishes:  thinly sliced and sauté 5-7 minutes.  Splash of orange juice and parsley.

Snap peas/ snow peas: whole and sauté for 5-6 minutes.  Splash of soy sauce and chopped scallions after cooking.

Sweet potatoes:  cut like fries or 1” pieces and sauté for 8-9 minutes.  Fries 9-11 minutes.  Squeeze of orange juice and a pinch of cinnamon after cooking

Zucchini and summer squash:  .5” rounds and sauté for 6-7 minutes.  Add dried chives or parsley after cooking.

 

Oven roasted chicken breast and roasted vegetables.

Oven roasted chicken breast.

Preheat oven to 375.  Pour 2 TBS olive oil or spread 2-3 TBS of coconut oil in baking dish.  Brush chicken with additional olive oil or coconut oil.  Place desired seasoning on chicken.  Try lemon pepper, a dry bbq rub, or a garlic herb seasoning.  Depending on size of chicken breast, should cook for about 30-40 minutes.  Internal temperature should be 160 degrees Fahrenheit with no pink center.  Add with desired roasted vegetable.

 

Roasted vegetables

 (Apply seasoning/herb/juice before cooking unless stated otherwise)

Preheat oven to 425 degree F.  Wash all veggies and cut into appropriate size.  Toss with 2-3 TBS olive oil or spread 2-3 TBS coconut oil.  Also most veggies are good with a few crushed garlic cloves or minced garlic.  Spread veggies in a flat layer.  Should flip or stir every 15 minutes to ensure even cooking.  If browning too quickly try reducing the heat to 350 degree F.  All ovens are different, it’s an artJ.

 

Asparagus: Whole and roast about 30 minutes.  Squeeze of lemon juice.

Beets: cut in 1” pieces (easier to peel after cooking).  Roast about 40-45 minutes. Splash of orange juice.

Bell peppers:  1” pieces and roast for about 30-35 minutes.  Season after with splash of balsamic vinegar.

Broccoli:  1” florets and roast for about 20-25 minutes.   Squeeze of lemon juice.

Brussels sprouts:  Halved and roast for 35-40 minutes.  Sprinkle dried thyme and squeeze lemon.

Butternut squash:  1” pieces and roast for 45-50 minutes.  Sprinkle dried thyme and squeeze lemon.

Cabbage:  cut cabbage in 1/8ths in wedges and roast for 25-30 minutes.  Squeeze of lemon and dried chives after cooking.

Carrots:  1” pieces and roast 20-25 minutes.  Squeeze lemon juice and add parsley and/or mint after cooking.

Cauliflower: 1” florets and roast for 25-30 minutes.  Squeeze of lemon juice and dried chives after cooking.

Eggplant and tomatoes: 1” pieces and roast for 25-30 minutes. Add oregano and parsley after cooking.

Green beans with thyme:  Whole green beans and sprinkle thyme and roast 15 minutes.  Squeeze of lemon juice or splash of balsamic after cooking.

Kale chips (awesome snack):  cut out center stem and cut into 2” pieces.  Roast for 10-12 minutes.  Squeeze of lemon juice.  Add sea salt after cooking.  Should be crispy!!

Mushrooms:  Pre sliced and roast 30-35 minutes.  Splash of balsamic vinegar and dried chives after cooking

Parsnips with thyme: 1.5” pieces and sprinkle or thyme and roast 20-25 minutes.

Radishes:  thinly sliced and roast 15-20 minutes.  Splash of orange juice and parsley.

Snap peas/ snow peas: whole and roast 12-15 minutes.  Splash of soy sauce and chopped scallions after cooking.

Sweet potatoes:  cut like fries or 1” pieces and roast for 45 minutes.  Fries 50 minutes.  Squeeze of orange juice and a pinch of cinnamon after cooking.

Zucchini and summer squash:  .5” rounds and roast 8-10 minutes.  Add dried chives or parsley after cooking.

 


Serving sizes of vegetable

One serving

½ cup of solid vegetable

5 broccoli florets

10 baby carrots

Single tomato

1 cup of leafy vegetables

1 cup Sliced fruit or small fruit

Single piece of fruit (apple/nectarine/pear/peach/banana)

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