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Main Dishes
Japanese Style Chicken Curry over Rice
Rated 0 out of 5
Added meal time : 1h 18m
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Japanese Style Chicken Curry over Rice
Recipe adapted from:
Mayumi Tavalero
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 7 ounces
This authentic Japanese curry is mild on heat and slightly sweet from just a touch of honey and apple. It is served over rice, and unlike many restaurant curries it's made completely from scratch!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Heat the oil in a large sauté pan over medium heat and add the onions. Sauté until golden brown, about 10 minutes.
- While the onions are cooking prepare the rice by first rinsing in a fine-mesh colander. Place drained rice in a medium saucepan and add the water. Bring to a boil, turn down to a simmer and cook for
- When the onions are done, turn the heat to medium-high and add the chicken. Cook for several minutes, allowing it to brown up a bit, then add 3 cups water, carrots, and potatoes; cover and bring to a boil. Lower heat to medium-low and add the apple, salt and curry powder. Cover and simmer for about 15-20 minutes or until the carrots and potatoes are tender.
- Meanwhile, make the roux by adding the butter to a small saucepan over medium low heat. When butter has melted, whisk in the flour. Cook until the flour starts to turn a medium gold, about 5 minutes. Add the curry powder, cayenne pepper, and freshly ground black pepper, stirring until fragrant, about 1 minute. Next add the ketchup, Worcestershire sauce, and honey, mixing well to combine. Whisk in 1 cup water. Once smooth pour roux mixture into the chicken/vegetable pot, stirring to prevent lumps and bring to a boil. Add the peas and turn down to a simmer. Cook for 10 minutes until sauce has thickened and chicken is cooked through. Serve over rice.
Cook Times
Active Prep20
Hands-On Cook10
Hands-Off Cook30
Passive0
Total Time1 hour hour
Recipe Serving Size10
Ingredients
Ingredients
For the white rice:
- 2 1/2 cup medium-grain white rice cooked according to package directions
For the curry:
- 1 tablespoon avocado oil
- 1 onion large, diced
- 2 pound boneless skinless chicken breast or thighs, cut into bite-sized pieces
- 3 cup water
- 2 carrot cut into ½-inch discs
- 3 Yukon Gold potato large, cut into 1-inch pieces
- 1 apple small, peeled, cored and finely grated
- 2 teaspoon Kosher salt more or less to taste
- 1 teaspoon curry powder S&B brand preferred (or regular curry, but not madras)
- ½ cup frozen green peas
For the roux:
- 4 tablespoon butter
- 1/4 cup all-purpose flour
- 2 tablespoon curry powder S&B brand preferred (or regular curry, but not madras curry)
- 1/4 teaspoon cayenne pepper or to taste
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon ketchup
- 1 tablespoon Worcestershire sauce
- 1 teaspoon honey
- 1 cup water
Cooking Tools Required
Cutting board, Fine-Mesh Strainer, Grater, Kitchen towels, Measuring cups and spoons, Saucepan, Sharp Knives, Spatula, Stock pot or >5 Qt pot, Top StoveReheating/Serving Instructions
Heat rice and curry separately in the microwave on medium power until heated through. Store rice and curry separately in the refrigerator.
Nutrition
Calories: 410kcal | Carbohydrates: 56g | Protein: 25g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 70mg | Sodium: 661mg | Potassium: 743mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2316IU | Vitamin C: 17mg | Calcium: 47mg | Iron: 2mg
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Tofu Bibimbap
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Added meal time : 1h 5m
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Tofu Bibimbap
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 3/4 cup rice and 1 1/4 cup tofu and veggies
This KaiaFit recipe is part of the 7-day Spring cleanse for 2022.
https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242
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https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Add the tofu cubes to a bowl and gently toss with 3/4 of the tamari and half the oil. Then add the arrowroot powder and gently toss until the tofu cubes are well coated.
- Arrange the coated tofu cubes on the prepared baking sheet. Bake for 28 to 30 minutes, flipping halfway through.
- Meanwhile, cook the rice according to package directions.
- In a skillet over medium heat, add the remaining oil. Once hot, pour in the mushrooms and cook until softened, about five minutes. Add in the spinach and toss until wilted. Season with salt and pepper and set aside.
- In a small bowl, whisk together the gochujang, remaining tamari, vinegar, and coconut sugar.
- Divide the rice, tofu, and vegetables into a bowl. Drizzle the sauce over everything.
Cook Times
Active Prep15
Hands-On Cook5
Hands-Off Cook30
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 38 ounce medium firm tofu extra-firm, pressed, and cubed
- 15 teaspoon tamari sauce divided
- 15 teaspoon avocado oil divided
- 7 teaspoon arrowroot powder
- 2 1/2 cup Jasmine rice cooked according to package directions
- 13 ounce fresh shiitake or cremini mushroom stems removed if using shiitake
- 15 ounce baby spinach
- 2 1/2 teaspoon sea salt
- 3/4 teaspoon freshly ground black pepper
- 22 teaspoon Gochujang paste (Korean hot pepper paste)
- 11 teaspoon rice vinegar
- 5 teaspoon coconut sugar or granulated sugar
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Saucepan, Sharp Knives, Skillet, Top Stove, Whisk, Wooden SpatulaReheating/Serving Instructions
Heat in the microwave on medium power until heated through.
Nutrition
Calories: 403kcal | Carbohydrates: 56g | Protein: 18g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 1144mg | Potassium: 772mg | Fiber: 6g | Sugar: 6g | Vitamin A: 4220IU | Vitamin C: 13mg | Calcium: 199mg | Iron: 4mg
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Pan Seared Scallops with Sauteed Spinach
Rated 0 out of 5
Added meal time : 0h 39m
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Pan Seared Scallops with Sauteed Spinach
Recipe adapted from:
Mayumi Tavalero
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 4 scallops with 1/2 cup spinach
Large sea scallops are sauteed and placed on a bed of garlic spinach, then topped with a rich lemon-butter sauce. Note: Best eaten shortly after cooking.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 4
Instructions
- Heat a large non-stick sauté pan over medium heat. When warm add the olive oil and the garlic. Cook for no more than a minute, being careful not to burn the garlic. Immediately add all the spinach, turning to coat spinach in oil. When spinach is wilted remove from heat. Season with salt and pepper to taste. Arrange on individual plates or a platter.
- Place a large non-stick sauté pan over medium heat. When hot add the oil, swirling the pan to coat. Coat each side of the scallops with the flour, shaking off excess, and cook until golden brown on the bottom, about 1-2 minutes. Turn and cook the other side, about 1 more minute. Set scallops aside and keep warm.
- Set pan back over heat and add lemon juice along with 2 tablespoons water, scraping the pan with a wooden spatula to release the browned bits. Once sauce has thickened a bit, remove from heat and add 2 tablespoon butter, swirling pan to combine.
- To plate, arrange scallops either on top or to the side of the spinach. Pour sauce over scallops.
Cook Times
Active Prep15
Hands-On Cook15
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size4
Ingredients
Ingredients
- 1 tablespoon avocado oil
- 1/3 cup all-purpose flour
- 1 teaspoon Kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/3 pound large sea scallop about 4 per person
- 1 lemon juiced
- 2 tablespoon unsalted butter cold
For the sautéed spinach:
- 1 tablespoon extra virgin olive oil
- 2 clove garlic thinly sliced
- 1 ½ pound baby spinach rinsed and spun dry
- 1 teaspoon Kosher salt
- 1/4 teaspoon freshly ground black pepper
Cooking Tools Required
12-inch nonstick skilletReheating/Serving Instructions
Heat gently in a saute pan over medium heat until heated through.
Nutrition
Calories: 194kcal | Carbohydrates: 15g | Protein: 6g | Fat: 13g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 1299mg | Potassium: 979mg | Fiber: 4g | Sugar: 1g | Vitamin A: 16127IU | Vitamin C: 51mg | Calcium: 177mg | Iron: 5mg
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Side Dishes
Lower Fat Creamy Pasta and Broccoli
Rated 4 out of 5 based on 8 customer ratings
Added meal time : 0h 39m
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Lower Fat Creamy Pasta and Broccoli
Recipe adapted from:
Rated 4 out of 5 based on 8 customer ratings
$0.00 Cooking Fee
Serving Size: About 12 oz
This creamy pasta and broccoli recipe is a kid-friendly vegetarian dish that is lower fat than other creamy pasta dishes! It does not contain any cream, is low in fat, and perfect as a family dinner. Serves 10 as a side dish, and 6-8 as a main vegetarian dish.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Boil the pasta in salted water as per packet instructions. Meanwhile prepare the broccoli. Cut the stem, then place it on one end on top of a cutting board. Remove the tough outer layer by cutting downwards all the way around. Roughly chop the stem along with the florets.
- Make broccoli rice by pulsing the chopped broccoli for a few seconds until it starts forming a crumbly mixture (don't overblend and turn it into a paste). It's best to do this in batches to get even crumbs.
- In a large pan heat up the oil, add the garlic and broccoli, season and cook over a medium heat for 5 minutes until softened stirring all the time. Remove from the heat and transfer into a large bowl.
- To make the sauce heat up the butter, add the flour and whisk until the mixture becomes thick and smooth. Add the milk, increase the heat and cook stirring with a whisk until the sauce thickens and starts bubbling up. Lower the heat then simmer for 1 minute whisking all the time.
- Remove from the heat and whisk in the parmesan and ricotta until smooth. Adjust the seasoning if needed.
- Stir in the pasta, broccoli, add a splash of pasta water and adjust the seasoning if needed. Serve immediately.
Notes
- Use the florets as well as the stem of the broccoli.
- Do not overblend the broccoli. Unless you have a very large blender I recommend pulsing the broccoli in 2 batches.
- You can make the broccoli rice by simply chopping the broccoli quite finely, but this will take longer to do.
- Cooking the broccoli for 5 minutes should be enough if you like your broccoli al dente, slightly crunchy, but you can cook it longer if you prefer. Try not to overcook it though as it might lose its bright green colour and become too soft.
- Use fusilli, penne, macaroni, farfalle, tagliatelle or spaghetti. Reserve the water from cooking the pasta to add into the sauce if needed.
- Delicious served as is but you can also enjoy it with chopped parsley or basil, fried garlic for an extra garlicky finish or parmesan shavings.
- Best served immediately. You may have to add a splash of water or milk and adjust the seasoning when reheating the pasta.
- Not suitable for freezing.
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook10
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 16 ounce fusilli pasta cook per instructions, reserve 1 cups pasta water
- 32 ounce broccoli
- 5 clove garlic finely chopped
- 3 tablespoon butter
- 2.5 tablespoon all-purpose flour
- 3.75 cup 2% milk for 10 servings 900 ml
- 0.75 cup parmesan cheese grated, for 10 servings 100 g
- 0.75 cup ricotta cheese for 10 servings 70 g
- 5 tablespoon extra virgin olive oil
- Kosher salt to taste
- freshly ground black pepper to taste
Cooking Tools Required
5-quart saucepot, Blender, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saucepan, Sharp KnivesReheating/Serving Instructions
Not suitable for freezing. Best served immediately. You may have to add a splash of water or milk and adjust the seasoning when reheating the pasta. Delicious served as is but you can also enjoy it with chopped parsley or basil, fried garlic for an extra garlicky finish or parmesan shavings.
Nutrition
Calories: 406kcal | Carbohydrates: 47g | Protein: 16g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 31mg | Sodium: 211mg | Potassium: 547mg | Fiber: 4g | Sugar: 7g | Vitamin A: 902IU | Vitamin C: 82mg | Calcium: 290mg | Iron: 2mg
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Simple Buttered Penne Pasta
Rated 4.3 out of 5 based on 13 customer ratings
Added meal time : 0h 19.5m
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Simple Buttered Penne Pasta
Rated 4.3 out of 5 based on 13 customer ratings
$0.00 Cooking Fee
Serving Size: 1.5 cups of cooked pasta
Need a super simple dinner side dish that is kid-friendly? Buttered Penne is the answer. Top this pasta dish with cheese, garlic, fresh herbs or just enjoy in the simplicity of a little butter and salt. It go with just about everything and kids LOVE it!
https://foxeslovelemons.com/mushroom-lentil-ragu/
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https://foxeslovelemons.com/mushroom-lentil-ragu/
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Cook spaghetti according to package directions.
- Once ready, add the salt and butter while the pasta is hot, and coat gently the pasta.
- Topped with Parmesan when ready to eat.
Cook Times
Active Prep5
Hands-On Cook0
Hands-Off Cook10
Passive0
Total Time15 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 20 ounce penne pasta
- 4 tablespoon salted butter
- 1/2 teaspoon Kosher salt more or less to taste
For Serving:
- 10 tablespoon parmesan cheese
Cooking Tools Required
Measuring cups and spoons, Mixing spoon, Stock pot or >5 Qt pot, Top StoveReheating/Serving Instructions
Reheat to desired temperature using the stove top or microwave.
Nutrition
Calories: 397kcal | Carbohydrates: 68g | Protein: 12g | Fat: 8g | Saturated Fat: 5g | Trans Fat: 1g | Cholesterol: 18mg | Sodium: 182mg | Potassium: 204mg | Fiber: 3g | Sugar: 2g | Vitamin A: 210IU | Calcium: 21mg | Iron: 1mg
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Salads
Tomato Chickpea Salad with Cilantro and Lime
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 0h 19.5m
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Tomato Chickpea Salad with Cilantro and Lime
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 10 ounces
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This garbanzo bean and tomato salad is seasoned with lots of cilantro, plus lime zest and lime juice.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10 people
Instructions
- Add the salad ingredients to a large bowl.
- Mix together the dressing ingredients
- Drizzle the salad with the dressing. Toss to evenly coat.
- Let it sit for about 10 minutes to allow the flavors to mingle. Stir well before serving.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time15 minutes minutes
Recipe Serving Size10 people
Ingredients
Ingredients
Salad ingredients:
- 42 ounce canned chickpea for 10 servings 3 cans, (garbanzo beans) rinsed and drained
- 3 each shallot large, finely chopped
- 8 each tomato large, seeded and diced
- 1 bunch fresh cilantro chopped
For the dressing:
- 5 tablespoon extra virgin olive oil
- 1 each lime zested and juiced
- 2 each lime juiced
- 1 1/2 tablespoon Dijon mustard
- 2 tablespoon fresh cilantro
- 2 1/2 tablespoon Champagane vinegar any vinegar works
- 2 1/4 tablespoon pure maple syrup
- 1/2 teaspoon Kosher salt
- 1/4 teaspoon freshly ground black pepper
Cooking Tools Required
Can Opener, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Sharp KnivesReheating/Serving Instructions
To keep fresh for longer, keep the dressing separate from the salad, and mix when serving.
Nutrition
Calories: 182kcal | Carbohydrates: 19g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 473mg | Potassium: 195mg | Fiber: 5g | Sugar: 3g | Vitamin A: 86IU | Vitamin C: 1mg | Calcium: 49mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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