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Based on your dietary preferences, we suggest the following
Main Dishes

Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 1h 5m
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Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 9 ounces
Customer submitted recipe from Empower Fitness On-Line Coaching. https://empoweronlinecoaching.com/
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Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Cook your chicken in a pan with seasoning of your choice until golden brown.
- Add your cherry tomatoes to a roasting tray with half of the olive oil. Season with salt and pepper. Bake for 25-30 mins at 350 degrees.
- Boil your pasta and then drain the water.
- Once the tomatoes are cooked, add them to the pasta along with a little balsamic vinegar and the rest of the olive oil.
- Shred the cooked chicken with a fork. Tear apart the mozzarella. Combine the shredded chicken with the tomato and pasta mixture along with the mozzarella and rocket. Season with salt and pepper and enjoy!
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook30
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 28 ounce cherry tomatoes
- 7 1/2 cup arugula
- 6 1/2 tablespoon extra virgin olive oil
- 12 ounce Tesco reduced fat mozzarella
- 40 ounce boneless skinless chicken breast
- 19 ounce dry pasta
- 5 tablespoon balsamic vinegar
Cooking Tools Required
12-inch skillet, 5-quart saucepot, Colander, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Salad spinner, Sharp Knives, Tongs, Top StoveNutrition
Calories: 521kcal | Carbohydrates: 46g | Protein: 41g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 360mg | Potassium: 806mg | Fiber: 3g | Sugar: 5g | Vitamin A: 942IU | Vitamin C: 22mg | Calcium: 318mg | Iron: 2mg
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Cajun Jambalaya
Rated 0 out of 5
Added meal time : 1h 18m
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Cajun Jambalaya
Recipe adapted from:
Zeke Gluckman
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 7 ounces
Chicken, andouille sausage, shrimp, bell peppers, onions, tomatoes, white rice and dark roux are simmered together to make this Southern classic.
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Adjust the ingredients measurement scale here by changing this number. 10 servings
Instructions
- Heat olive oil in large sautee pan or dutch oven
- Sautee chicken, shrimp and sausage 3 minutes and set aside
- Add flour and stir while on med/low heat for 10 minutes until roux is dark brown
- Add onion, bell peppers, carrots, onion and garlic
- Sautee 3 more minutes
- Add 2 cups long grain white rice, mix in for 1 minute
- Add canned tomatoes and chiclen broth mix in
- Add shrimp, chicken and sausage back in
- Add thyme, cajun seasoning and parsley
- Simmer low for 30 minutes covered no stirring
Cook Times
Active Prep10
Hands-On Cook20
Hands-Off Cook30
Passive0
Total Time1 hour hour
Recipe Serving Size10 servings
Ingredients
Ingredients
- 4 tablespoon extra virgin olive oil
- 2 pound boneless skinless chicken thigh cut into bite-sized pieces
- 1 pound andouille sausage diced
- 1 pound medium raw shrimp peeled and deveined, tail off
- 3 tablespoon all-purpose flour
- 2 stalk celery diced
- 1 yellow onion diced
- 2 carrot diced
- 1 green bell pepper diced
- 1 red bell pepper diced
- 2 tablespoon garlic chopped
- 2 cup long grain white rice
- 28 ounce canned diced tomatoes
- 2 1/2 cup chicken broth
- 1 teaspoon dry thyme
- 1 tablespoon cajun seasoning
- 1 tablespoon Italian parsley chopped
Cooking Tools Required
Can Opener, Cutting board, Dutch Oven, Kitchen towels, Measuring cups and spoons, Saute pan, Sharp Knives, Stock pot or >5 Qt pot, Top StoveReheating/Serving Instructions
Reheat 1 serving in microwave for 60 seconds
Nutrition
Calories: 325kcal | Carbohydrates: 36g | Protein: 21g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 87mg | Sodium: 318mg | Potassium: 424mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2892IU | Vitamin C: 28mg | Calcium: 38mg | Iron: 2mg
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Delish Chicken Lo Mein
Rated 0 out of 5
Added meal time : 0h 26m
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Delish Chicken Lo Mein
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 16 ounce
This delish high rated chicken lo mein is made with fresh Chinese egg noodles, tender chicken & tossed in a savory lo mein sauce! Tip: If you can't find lo mein noodles, you can use spaghetti, linguine, or fettuccine noodles instead. Use a wheat based noodle as they can hold up better to the sauce.
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Adjust the ingredients measurement scale here by changing this number. 6 people
Instructions
- Lo mein sauce: Add the ingredients for the lo mein sauce in a medium-sized bowl and stir together until the sugar dissolves.
- Marinate chicken: Marinate the chicken with one tablespoon of the prepared sauce while prepping the vegetables.
- Boil noodles: Boil the noodles until they are al dente, 1 or 2 minutes shy of the package instructions. Rinse under cold water and drizzle on a tiny amount of oil to prevent them from sticking.
- Stir fry chicken and vegetables:Â Heat a wok or pan over medium-high heat and add the oil. Cook the chicken until fully cooked and then remove it from the pan and set it aside. Add the vegetables and stir fry for 2 to 3 minutes or until tender but crisp.
- Add noodles and sauce: Add the noodles and sauce to the pan and toss to combine for 1 to 2 minutes. The sauce should become shiny, glossy, and thick. Add the chicken back in and combine together. Garnish with chopped green onions and sesame seeds.
Notes
- Fresh noodles:Â You can tell if fresh noodles are cooked or raw by the presence of flour. Uncooked fresh noodles are dusted with flour while pre-cooked fresh noodles come vacuum packed, lightly coated with oil.
- Vegetables for stir fry:Â I used carrots, red bell pepper, onions, shiitake mushrooms, and snow peas. Use any you have on hand.Â
- Leftovers:Â Store leftovers in an airtight container in the fridge for up to 3 days or freeze them for up to one month.
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook0
Passive0
Total Time20 minutes minutes
Recipe Serving Size6 people
Ingredients
Ingredients
For the stir fry
- 24 ounce Chinese egg noodles Or substitute with dried lo mein noodles, spaghetti, linguine, or fettuccine
- 1.5 pound boneless skinless chicken thigh cut to bite-size pieces
- 1.5 tablespoon avocado oil
- 2 carrot sliced ¼ inch thick
- 1 red bell pepper sliced ¼ inch thick
- 1 onion sliced ¼ inch thick
- 4 ounce fresh shiitake mushroom sliced ¼ inch thick
- 1/2 cup snow peas sliced ¼ inch thick
- 2 stalk scallion chopped for garnish
- 3 teaspoon sesame seeds toasted for garnish
For the Low Mein sauce
- 0.75 cup chicken stock substitute with vegetable stock or water
- 3 Tablespoon oyster sauce
- 2 Tablespoon dark soy sauce
- 2.5 Tablespoon low sodium soy sauce
- 1.5 teaspoon cornstarch
- 1.5 teaspoon toasted sesame oil
- 1.5 teaspoon brown sugar
- 1.5 teaspoon ginger grated
- 4.5 clove garlic minced
Make it spicy (optional)
- 1 teaspoon chili garlic sauce it's salty, use sparingly. Add more or less per hotness preference
Cooking Tools Required
Cutting board, Measuring cups and spoons, Saute pan, Sharp Knives, Top Stove, Wooden SpatulaReheating/Serving Instructions
Leftovers:Â Store leftovers in an airtight container in the fridge for up to 3 days or freeze them for up to one month.
Nutrition
Calories: 438kcal | Carbohydrates: 49g | Protein: 31g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 109mg | Sodium: 1218mg | Potassium: 586mg | Fiber: 5g | Sugar: 6g | Vitamin A: 4175IU | Vitamin C: 34mg | Calcium: 51mg | Iron: 4mg
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Side Dishes

Vegan Parmesan Zoodles
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
Added meal time : 0h 19.5m
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Vegan Parmesan Zoodles
Recipe adapted from:
Jen Stone
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
$0.00 Cooking Fee
Serving Size: 4 ounces
Full of goodness and flavor! Also goes great with the eggplant meatballs!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Spiralize zucchini
- Once you’ve made the zoodles, remove as much moisture as possible
- Stir fry garlic for 30 seconds
- Add the zucchini noodles and saute for 5 minutes, until just tender and al dente
- Taste the noodles and season with chili flakes (if using) and salt as needed
- Sprinkle with vegan Parmesan and black pepper
Cook Times
Active Prep10
Hands-On Cook5
Hands-Off Cook0
Passive0
Total Time15 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 1 tablespoon sesame oil
- 5 clove garlic minced
- 5 each zucchini spiralized
- 5 tablespoon vegan parmesan cheese
- ½ teaspoon freshly ground black pepper
- 1 pinch crushed red pepper optional for a little extra heat
Cooking Tools Required
Cutting board, Mixing bowls, Saute pan, Sharp Knives, Skillet, Spiralizer, Top StoveReheating/Serving Instructions
Serve immediately. Zoodles do not hold well, best when fresh. Not suitable for freezing.
Nutrition
Calories: 44kcal | Carbohydrates: 5g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 48mg | Potassium: 262mg | Fiber: 1g | Sugar: 2g | Vitamin A: 196IU | Vitamin C: 18mg | Calcium: 21mg | Iron: 1mg
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Garlic Parmesan White Beans
Rated 0 out of 5
Added meal time : 0h 26m
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Garlic Parmesan White Beans
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 8 ounces
Bold Mediterranean spices combine with white beans garlic, Parmesan, and cherry tomatoes. Serve it as an easy meatless dinner with your favorite crusty bread or as a side.
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Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a large pan, warm the extra virgin olive oil over medium heat. Add the garlic and cook briefly, tossing regularly, until just golden.
- Add the cannellini beans and ½ cup water. Season with kosher salt, black pepper, and the spices. Add the tomatoes. Cook, stirring occasionally until warmed through (about 10 minutes)
- Stir in the parsley, cheese, and lemon juice.
- Finish with a generous drizzle of extra virgin olive oil. Serve immediately with pita or your favorite crusty bread.
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook0
Passive0
Total Time20 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 8 clove garlic minced
- 4 tablespoon extra virgin olive oil
- 60 ounce canned cannellini beans drained
- 1 cup water
- 2 cup cherry tomatoes halved
- 2 teaspoon Kosher salt
- 1 teaspoon freshly ground black pepper
- 2 teaspoon Aleppo pepper chopped
- 1 teaspoon ground cumin
Stir in:
- 2 cup Italian parsley chopped
- 2/3 cup shaved parmesan cheese
- 1/2 cup Pecorino Romano cheese grated
- 1 lemon juiced
Cooking Tools Required
12-inch skillet, 5-quart saucepot, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove, Wooden SpatulaReheating/Serving Instructions
Heat in the microwave or over the stovetop over medium heat until heated through.
Nutrition
Calories: 307kcal | Carbohydrates: 40g | Protein: 17g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 11mg | Sodium: 669mg | Potassium: 947mg | Fiber: 9g | Sugar: 2g | Vitamin A: 1358IU | Vitamin C: 25mg | Calcium: 266mg | Iron: 6mg
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Salads

Mediterranean Buddha Bowl
Rated 0 out of 5
Added meal time : 0h 52m
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Mediterranean Buddha Bowl
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 8 ounces
These salad bowls made with lettuce, quinoa, and tofu, plus assorted vegetables, is topped with a Mediterranean inspired dressing. Note: Vegetables will vary by season and availability.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 400ºF/205ºC.
- Prepare the quinoa according to directions and set aside.
- While that's cooking, coat tofu with olive oil. Pour mixture on one of the baking sheets, and bake for about 25 minutes, flipping half-way through. Remove when tofu is golden on the edges.
- In bowls or separate glass containers (meal prep!), divide the chopped lettuce equally in each. Top each with equal amounts of quinoa, tofu, chickpeas, cucumber, red bell pepper, onion, hummus and olives in each bowl.
- In a separate bowl, whisk together the dressing ingredients. When you’re ready to eat, drizzle about 2 tablespoon of dressing over your Buddha Bowl, and enjoy!
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook25
Passive0
Total Time40 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
For the bowls:
- 2 cup quinoa uncooked
- 16 ounce medium firm tofu 1 large block, drained and chopped
- 6 teaspoon extra virgin olive oil for coating the tofu
- 2 head red leaf lettuce chopped
- 30 ounce canned chickpeas drained
- 2 cucumber chopped
- 2 red bell pepper chopped
- 1 red onion finely chopped
- 1 cup hummus
- 1 cup Kalamata olive pitted
For the dressing:
- 1/2 cup extra virgin olive oil
- 4 tablespoon apple cider vinegar
- 1 lemon juiced
- 1 teaspoon dry oregano
- ¼ teaspoon dry thyme
- ¼ teaspoon sea salt
- 1/8 teaspoon freshly ground black pepper
Cooking Tools Required
Baking sheet, Can Opener, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, WhiskNutrition
Calories: 504kcal | Carbohydrates: 55g | Protein: 19g | Fat: 24g | Saturated Fat: 3g | Sodium: 374mg | Potassium: 671mg | Fiber: 13g | Sugar: 7g | Vitamin A: 884IU | Vitamin C: 40mg | Calcium: 150mg | Iron: 6mg
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