Everyone should be consuming a healthy amount of fruits and vegetables, but you may not be a person that wants to go on a full plant based or vegan diet. That is okay, a moderate protein, low carb plan that includes healthy meats, dairy, and of course lots of vegetables will have you feeling great. Check out the recipes below!
A delicious breakfast take on a classic Italian appetizer. Loaded with healthy protein to start your day right.
- 3-4 Eggs
- 1 medium tomato diced
- 3-4 (or more) basil leaves finely chopped
- Shredded mozzarella cheese
- Olive Oil
- Salt and pepper
Whisk eggs with fork in a bowl and season with garlic, salt, and pepper. Heat skillet on the stove then pour in eggs. Place diced tomatoes, mozzarella, and basil on one half of the eggs.
When eggs are partially set, fold the empty half over to cover the side with tomatoes, basil, and cheese. Cook until set, then flip once. Remove omelet from pan and top with more tomatoes, basil, and cheese.
Makes 1-2 servings.
Sirloin Steak with Walnut Goat Cheese Spinach Salad
Savory, hearty red meat with a delicious complimentary salad.
- Two 8 oz sirloin steaks
- Sea salt and fresh ground black pepper
- Garlic powder
- Olive oil
- Butter (optional)
- 1 bag baby spinach
- 1 ½ cups walnuts
- 1/3 cup crumbled goat cheese
- Raspberry vinaigrette dressing
Remove steaks from refrigeration and allow to reach room temperature. Crush sea salt and black pepper onto meat generously and then sprinkle with garlic powder.
Place a cast iron pan on the stove at medium heat and lightly coat bottom of pan with olive oil. Once oil is lightly smoking place steaks in pan. Typically 5 minutes per side to cook a ¾ inch steak medium, consult this chart for different thickness and doneness cooking times. If desired, melt small amount of butter over top of steak.
After removing from pan, allow steaks 5 minutes to rest before cutting. While steak is resting, toss spinach, walnuts and goat cheese in large bowl. Drizzle with dressing and serve.
Makes 2 servings.
*Recipe provided by SCNM staff
Herb Crusted Salmon
Flavorful and simple, this salmon recipe is an excellent source of protein and healthy fats.
- Two 6 oz salmon fillets
- 1 tablespoon coconut flour
- 2 tablespoons fresh or dried parsley
- 1 tablespoon olive oil
- 1 tablespoon dijon mustard
- Sea salt and ground pepper
Preheat oven to 450 degrees. Place salmon fillets on foil lined baking sheet. Rub olive oil and dijon mustard on top of salmon.
Mix coconut flour and parsley in a bowl, add salt and pepper to taste. Pat mixture onto top of salmon filets.
Bake in oven 10-15 minutes based on preference of doneness. Serve with a fresh salad.
Makes 2 servings.
Cilantro Lime Quinoa Bowls with Blackened Chicken and Hummus Dressing
Packed with healthy ingredients, this well-balanced meal is great for cooking in bulk and taking to lunch.
- 1 cup quinoa, rinsed and drained
- 1 1/2 cups water
- Juice of 1 lime
- 4 tablespoons chopped cilantro, divided
- 2 cups grape tomatoes, halved
- 1 (15oz) can black beans, rinsed and drained
- 2 large avocados, sliced
For the Chicken:
- 4 boneless skinless chicken breast halves
- 1 tbsp olive oil
- 2 tsp paprika
- 1 tsp cumin
- 1 tsp dried parsley
- 1 tsp dried oregano
- 1/2 tsp cayenne pepper
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1 tsp salt
- 1/2 tsp black pepper
For the dressing:
- 1/2 cup hummus
- 1/4 cup lime juice
- 2 tbsp olive oil
- 1/4 tsp cumin
- Pinch of sugar
- Salt and pepper to taste
Place the quinoa and 1 1/2 cups water into a pot. Bring to a boil, then reduce heat and simmer 10 to 15 minutes, or until quinoa is tender. Remove from heat.
Stir the lime juice and 2 tablespoons of cilantro into quinoa.
Heat the grill to medium high and brush with olive oil.
Mix spices in a bowl and then rub each chicken breast with mix. Grill the chicken for 3 to 4 minutes per side, until cooked through. Place chicken on a plate and cover loosely with tin foil. Let chicken rest for at least 5 minutes and then slice/dice.
Hummus vinaigrette dressing:
Place all ingredients into bowl and whisk until smooth.
Divide the quinoa, black beans, tomatoes, avocado, and chicken into 4 separate bowls. Sprinkle with remaining cilantro then drizzle the hummus dressing over the top. If desired, serve with an additional tablespoon of hummus on top of salad. Makes 4 servings.
*Recipe provided by SCNM physician