Month: November 2024

Ingredients:

• 1 cup lentils, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cups vegetable broth (low-sodium)
• 1 can (14 oz) diced tomatoes, no salt added
• 1 teaspoon thyme
• Black pepper to taste

Instructions:

1. In a large pot, sauté onion, carrots, and celery over medium heat until softened (about 5-7 minutes).
2. Add lentils, vegetable broth, diced tomatoes, thyme, and black pepper. Bring to a boil.
3. Reduce heat and simmer for 25-30 minutes until lentils are tender.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1 avocado, diced
• Juice of 1 lime
• Fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold water. In a saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed.
2. In a large bowl, combine cooked quinoa, black beans, corn, and bell pepper.
3. Drizzle with lime juice, add salt and pepper, and toss gently.
4. Top with diced avocado and chopped cilantro before serving.

Ingredients:

• 4 chicken breasts
• 1/4 cup olive oil
• 1/4 cup fresh lemon juice
• 3 cloves garlic, minced
• 1 tablespoon dried oregano
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, parsley, salt, and pepper.
2. Place the chicken breasts in a resealable plastic bag and pour the marinade over the chicken. Seal the bag and refrigerate for at least 30 minutes (up to 4 hours).
3. Preheat your grill to medium-high heat. Remove the chicken from the marinade and discard the marinade.
4. Grill the chicken for about 6-7 minutes per side, or until cooked through (internal temperature should reach 165°F).
5. Serve with a side of steamed broccoli and quinoa.