ONE DISH MEALS


As we head into the busy time of the year, it's easy to let good habits slip.  It's easy to grab quick, unhealthy food when you are busy.  Don't give in to that temptation.  Choose recipes that are easy and you will stay on track and still have time for everything on your list.   This is easy to do and I'll show you how.

BREAKFAST BURRITO CASSEROLE Mix in your favorite breakfast burrito favorites.





1 tbsp grass-fed butter (or ghee) 1 lb ground breakfast sausage (or chorizo) 1 lb potatoes, cut into small cubes 1 bell pepper, diced 1 onion, diced 12 eggs 1 cup salsa 1/4 cup cilantro, chopped (plus more for garnish) Salt and pepper 2 avocados sliced

Preheat oven to 375° Fahrenheit and grease a 9x13 baking dish with butter or ghee. Heat a large pan over medium heat. Once hot, add in sausage. Break into small bits and cook, stirring occasionally, until the sausage is browned, about 7-8 minutes. Remove, reserving the fat in the pan, and place on a plate for later. In the same pan you cooked the sausage in over medium heat, add the potatoes. Season with salt and pepper (about 1/2 tsp each) and cook, stirring occasionally, for about 8-10 minutes, until they just start to soften. Add the onions and peppers to the pan. Add some more oil/fat to the pan if needed. Continue to cook until the onions and pepper soften and the potatoes are tender, about 5-6 minutes. Remove from heat. Crack all of the eggs in a large bowl. Add a pinch of salt and pepper and the salsa and whisk well. Add the sausage, potatoes, bell pepper and onion to the bowl. Chop the cilantro and add it to the bowl. Stir to mix. Pour the mixture into the baking dish. Place in the oven to bake for 30-40 minutes, or until the eggs are set in the middle. Cooking time will depend on the oven, so check the casserole after 30 minutes and continue cooking as necessary. Serve topped with avocado slices.

https://realsimplegood.com/breakfast-burrito-casserole/ CHICKEN BROCCOLI CASSEROLE Frozen veggies will work well in this dish.




2 lbs chicken thighs 1 tbsp avocado oil 10 pieces bacon, diced 3 cups cauliflower rice 4 cups broccoli florets 2 cups mushrooms, diced 1/4 cup arrowroot flour 2 tbsp minced garlic 1.5 cups coconut milk Salt and pepper, about 1 tsp each 1 tbsp butter, ghee or coconut oil 


Preheat oven to broil. Grease a sheet pan with avocado oil and place chicken on the pan. Season lightly with salt and pepper on both sides. Place in the oven to cook for 6 minutes. Remove, flip and place back in the oven to cook for 6 more minutes or until cooked through. When the chicken has finished, set it aside while you make the rest of the ingredients and turn the oven down to 400° Fahrenheit. Prep bacon, cauli rice, broccoli, mushrooms and garlic as noted. Heat a large skillet over medium heat. Add in diced bacon and cook, stirring occasionally, until it just starts to get crispy, about 6-7 minutes. Remove and place on a paper towel lined plate. Now, prepare the creamy sauce. Using the same pan you cooked the bacon in over medium heat, add mushrooms and cook until they begin to soften, about 2 minutes. Add in the arrowroot flour and minced garlic and stir around to mix well with the mushrooms, about 1-2 minutes. Next, slowly add in the coconut milk, stirring constantly for 2 minutes. Be sure to mix well to dissolve all of the flour into the milk (you don't want any flour clumps). Use a whisk to mix if needed. The sauce will bubble and thicken, keep stirring to prevent burning. After 2 minutes turn heat down to low and simmer. Stir in salt and pepper. Now, put everything together. Grease a 9x13 baking dish with butter, ghee or coconut oil. Chop the cooked chicken into bite sized pieces. Add the cauliflower rice, broccoli, chicken, bacon and creamy sauce to the baking dish. Carefully mix everything together well with a spoon. Place back in the oven to bake for 20-25 minutes. Remove and allow to cool at least 5 minutes before serving    

https://realsimplegood.com/healthy-chicken-and-broccoli-casserole/ CREAMY GARLIC SPAGHETTI SQUASH CASSEROLE You don't always need dairy for a creamy sauce.



2 lbs boneless skinless chicken thighs Salt & pepper For the sauce: 1 can artichoke hearts, roughly chopped (14.5 oz can) 1 cup mayo use egg-free if needed - we love Primal Kitchen Egg-Free Mayo 1/4 cup nutritional yeast we love Bob's Red Mill 3 cups spinach, chopped 1/2 cup fresh basil, chopped (plus more for topping) 4 cloves garlic, minced 1 medium spaghetti squash

Preheat oven to 400℉. Line two sheet pans with parchment paper. Cut spaghetti squash in half and scoop out the seeds. Place it cut side down on one of the pans. Place chicken thighs on the other pan and sprinkle on both sides with salt and pepper. Place both pans in the oven to bake. Remove chicken after 20-25 minutes or when completely cooked through. Remove chicken and cover with another plate or foil to keep warm. Allow squash to bake for an additional 15-20 minutes or until tender. Meanwhile, prepare the sauce. Chop artichoke hearts, spinach, basil and mince garlic. Add all of the sauce ingredients to bowl and mix until thoroughly combined. Chop the chicken thighs into small strips or bite-sized pieces. When the squash is cooked, remove it from the oven and let it cool enough to handle. Scrape the flesh out into a cast iron skillet or casserole dish, using a fork to create strands of squash noodles. Add the chicken and sauce to the spaghetti squash noodles. Mix well to incorporate everything. If you need to warm up the casserole, either place your cast iron skillet over medium heat to warm for 5-6 minutes (stirring occasionally) or place your casserole dish in the oven at 400° F for 15-20 minutes, until everything is heated through. Sprinkle with additional basil and serve.

https://realsimplegood.com/creamy-chicken-casserole/ SHEET PAN FAJITAS It can't get easier than this.  Feel free to add more veggies and all the spice you want.


1 pound chicken breasts - sliced thinly 1 red pepper - sliced 1 green pepper - sliced 1 yellow pepper - sliced 1 in onion - halved and cut slices 1/4 cup olive oil 2 teaspoons chili powder 1 teaspoon cumin 1/2 teaspoon garlic powder Pinch of chili flakes 1 teaspoon salt 1/2 teaspoon ground pepper 

Preheat oven to 400 In small bowl combine oil, chili powder, cumin, chili flakes, garlic, salt and pepper. Toss chicken, veggies and oil mixture together on a large sheet pan with one inch edge. Spread out evenly. Bake for 25-30 minutes until chicken is cooked and the veggies are soft with a crispy edge. Serve with tortillas, sour cream, avocado and all your favorite fajita fixins!

https://laughingspatula.com/sheet-pan-fajitas/ SUPERFOOD BAKED SALMON This dish has everything - nutrition and beauty.




3 to 4 salmon fillets (4-5 ounces each) or 16 oz fillet (We use Sizzlefish Atlantic Salmon) 2 cups Brussels sprouts (quartered) 1 cup fresh blueberries (or frozen) 1/4 to 1/3 cup chopped fresh basil 1/4 to 1/3 olive oil (divided) 3 tbsp balsamic vinegar 2 cloves or 1 tsp minced Garlic 1/4 to 1/2 tsp crush black Pepper Sea Salt (divided) 2 Lemons, one juiced and one sliced 

Preheat oven to 400F Clean your salmon fillets and place on lined sheet pan. Clean and chop your Brussels sprouts. Place on pan with salmon. Generously sprinkle sea salt on top of salmon and veggies. Set aside. Next, place your blueberries in a bowl. Mash with fork a bit. Add in 1/4 cup olive oil, 1/4 tsp salt/pepper, your basil, garlic, and balsamic vinegar. Mix all together. Drizzle another 2 -3 tbsp olive oil over your salmon and Brussels sprouts. Spoon the balsamic basil blueberry mixture over salmon fillets. Squeeze fresh lemon on top of salmon and veggies. Place lemon slices on top of veggies on the sheet pan. Sprinkle with extra black pepper. Place in oven and bake for 15 minutes.

https://www.cottercrunch.com/superfood-baked-salmon-recipe-paleo/ TUNA ZOODLE CASSEROLE Make your age old favorite a new way.  If you've never tried cashew cream you are in for a treat.




1 large zucchini 2 cans Safe Catch Albacore Tuna, in water 1/2 cup diced onion 1 minced garlic clove 3 large cremini mushrooms 1 tsp mustard 1 tsp salt 1 tsp black pepper 1/2 tsp dried rosemary 1 tbsp lemon juice 2-3 tbsp paleo mayo (Primal Kitchen or Homemade, search one minute mayo for my recipe) 1 broccoli crown 1/2 cup chopped pecans (or walnuts, or cashews) 2/3 cup cashew cream (see text below for details)

First, make sure you have your mayo and cashew cream ready! Pre-heat your oven to 325F. Zoodle your zucchini. Lay the zoodles flat on a clean kitchen towel and sprinkle with salt. Let them rest here to they release liquid while you prep the rest. Mince onion and garlic, add in to the casserole dish. Thinly slice mushrooms and add them to the dish too. Open and drain tuna cans, flake the tuna into the casserole dish. Add in the salt, pepper, 1 tbsp mayo, mustard, lemon juice and rosemary. Mix well. Wrap the kitchen towel around the zucchini and squeeze the water out. Add the zoodles to the casserole dish and toss to combine. Pour in the cashew cream. Gently Mix. Cut your broccoli crown into florets and mince them into 1/4 inch pieces. Toss with chopped pecans in a bowl and mix with remaining mayo. Spread this mix over the top of the casserole. Sprinkle lightly with salt. Place in the oven and bake for 30-35 minutes. It will be toasty on top and creamy inside! Make sure to use a knife to cut your pieces before serving or your zoodles will pull out the whole thing!

CASHEW CREAM

Soak 2 cups whole raw cashews. Submerg in water with a pinch of salt for at least 4 hours or overnight. Drain. Rinse. Place soaked cashews in blender. Add in 2.5 cups filtered water. Blend on high until silky smooth Store in a jar in the fridge up to a week. https://thecastawaykitchen.com/2016/09/tuna-zoodle-casserole/

BERRY COBBLER

We can't forget dessert.  Fruits and nuts, what could be better?





Crust:

1 lb fresh strawberries washed, dried, and sliced 1/2 lb fresh blueberries 1 tsp fresh lemon juice 2 tbsp arrowroot flour or tapioca 3 tbsp organic coconut sugar or maple sugar

Filling:

1 lb fresh strawberries washed, dried, and sliced* 1/2 lb fresh blueberries * 1 tsp fresh lemon juice 2 tbsp arrowroot flour or tapioca 3 tbsp organic coconut sugar or maple sugar

Preheat your oven to 375 degrees. For this recipe you can use one 9” baking dish or pie dish, or two smaller dishes, as I did. Place berries in a large bowl and sprinkle with lemon juice, then toss with the remaining filling ingredients until absorbed. Place in the baking dish or dishes evenly. In a medium bowl combine all topping ingredients (order doesn’t matter) and stir well until a thick batter forms. Using a spoon, dollop the topping evenly over the filling leaving space around the perimeter. Place dish or dishes on a large baking sheet (to catch any drips) and bake in the preheated oven for 25-30 mins or until filling is bubbling and topping is golden brown. Serve warm or room temp topped with coconut vanilla ice cream if desired. Enjoy!

https://www.paleorunningmomma.com/strawberry-blueberry-cobbler-paleo-vegan/

Don't compromise quality this holiday season.  Continue to fuel your family with real food.  These easy one dish meals are one way to accomplish that goal.  


Here's to your health!  Happy Cooking!


Lori

Coal Creek Physical Therapy 

LOUISVILLE, COLORADO | BOULDER, COLORADO

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