Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Blackened Tilapia

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This simple Blackened Tilapia recipe is the perfect way to whip up a quick and flavorful protein for dinner. Pair Blackened Tilapia with healthy side dishes like brown rice, vegetables, and fruit for a complete meal!


Blackened Tilapia
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Servings
6 5.3 ounce filets
Servings
6 5.3 ounce filets
Blackened Tilapia
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Servings
6 5.3 ounce filets
Servings
6 5.3 ounce filets
Ingredients
Servings: 5.3 ounce filets
Units:
Instructions
  1. Wash hands and disinfect work surfaces.
  2. Pre-heat oven to 350 degrees.
  3. Thaw tilapia if needed.
  4. Mix all the spices in a small bowl.
  5. Press spice mixture onto each piece of fillet, covering both sides.
  6. Cook coated fillet for about 10 minutes. Tilapia is cooked when it will flake with a fork and is opaque in color and reaches an internal temperature of 145 Degrees F.
  7. Transfer to a serving dish and squeeze lemon to top for a zing and enjoy!
Recipe Notes

Mediterranean Chicken Bowl

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These Mediterranean Chicken Bowls are a delicious way to incorporate more vegetables and new spices into your meals.


Mediterranean Chicken Bowl
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Servings
6 bowls
Servings
6 bowls
Mediterranean Chicken Bowl
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Servings
6 bowls
Servings
6 bowls
Ingredients
Main Ingredients:
Turmeric Rice
Marinade
Garlic Sauce
Servings: bowls
Units:
Instructions
Recipe Overview
  1. Prepare the marinade for chicken and chickpeas per directions below.
  2. Once chicken and chickpeas are marinating, prepare rice per directions below.
  3. While rice is cooking, chop the tomatoes, onions, cucumbers and parsley for toppings.
  4. Cook the chicken per the directions below.
  5. Make the garlic sauce and assemble bowls when all ingredients are finished cooking.
Make the Marinade:
  1. Whisk marinade ingredients together in a small bowl then reserve 1/4 cup marinade and pour the rest into a large sealable plastic bag.
  2. Add chicken to the plastic bag, then place in the refrigerator to marinate while preparing the rest of the dish.
  3. Combine reserved 1/4 cup marinade with chickpeas in a bowl and place in the refrigerator to marinate alongside the chicken.
Make the Turmeric Rice
  1. Heat oil in a small saucepan over medium heat. In a strainer, rinse the rice under cold water.
  2. Add shallots, then sauté until softened, 2 minutes.
  3. Add garlic then sauté for 30 seconds, and then add turmeric and sauté for 30 seconds.
  4. Add rinsed rice and sauté until fragrant, 1 minute, and then add chicken broth and turn heat up to bring to a boil.
  5. Place a lid on top then turn heat down to low and simmer for 30-45 minutes until rice is tender (heat should be low enough that the broth is at a very gentle, barely-there simmer.) Remove the pan from the heat then let sit for 5 minutes before removing the lid and fluffing the rice. Set aside to cool slightly.
Make the Chicken
  1. Preheat oven to 400 degrees F, then line a baking sheet with foil.
  2. Remove chicken from marinade then place on the baking sheet and roast for 15-20 minutes or until cooked all the way through (internal temperature of 165 degrees F).
  3. Chop once cool enough to handle.
Make the Garlic Sauce
  1. Combine ingredients in a blender or food processor then blend or process until smooth. Refrigerate until ready to use (can be done several days ahead of time.)
Assemble the Bowls
  1. Scoop ½ cup of rice into bowls. Top with about 3 oz. chopped chicken, heaping ¼ cup of marinated chickpeas, cherry tomatoes, cucumbers, and red onion.
  2. To finish drizzle with garlic sauce and sprinkle with chopped parsley.
  3. NOTE: These make great meal prep lunches. All the components can be made ahead of time. It might be best to separate fresh toppings from chicken and rice to be able to reheat.
Recipe Notes

Mediterranean Chicken Bowls Nutrition Facts Serving size 1 bowl (646g) 6 Amount per serving Calories 400 % Daily Value Total Fat 18 g 23 % Saturated Fat 3.5 g 18 % Trans Fat 0 g Cholesterol 60 mg 20 % Sodium 380 mg 17 % Total Carbohydrate 34 g 12 % Dietary Fiber 7 g 25 % Total Sugars 9 g Added Sugars 1 g 2 % Protein 28 g Vitamin D 0 mcg 0 % Calcium 120 mg 10 % Iron 2.7 mg 15 % Potassium 1040 mg 20 %

Lemon Herb Couscous Salad

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Cooking for two can be quite thrifty and healthy if you don’t have to feed an army each meal! This Lemon Herb Couscous is the perfect portion for two without the hassle of scaling anything down. Pair it with our Stuffed Flank Steak or our Parmesan Breaded Chicken!

Lemon Herb Couscous Salad
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Servings
2 1 cup servings
Servings
2 1 cup servings
Lemon Herb Couscous Salad
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Servings
2 1 cup servings
Servings
2 1 cup servings
Ingredients
Servings: 1 cup servings
Units:
Instructions
  1. Cook the couscous according to the package instructions. Drain and rinse under cold water to fully cool, let drain and dry.
  2. Whisk together the olive oil, lemon juice, honey, garlic, oregano, salt and black pepper.
  3. Toss couscous in the marinade. Add the cucumber, scallions, dill, and parsley.
  4. Refrigerate until ready to serve.
Recipe Notes

Lemon Herb Couscous Salad Nutrition Facts Serving size 1 cup (312g) servings per container 2 Amount per serving Calories 440 % Daily Value Total Fat 29 g 37 % Saturated Fat 2 g 10 % Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 310 mg 13 % Total Carbohydrate 42 g 15 % Dietary Fiber 4 g 14 % Total Sugars 14 g Added Sugars 9 g 18 % Protein 7 g Vitamin D 0 mcg 0 % Calcium 113 mg 8 % Iron 3 mg 15 % Potassium 559 mg 10 %

Chili

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Dinner doesn’t have to be complicated.  By using some staples in your kitchen – ground beef from the freezer, canned tomatoes, and beans along with spices from the pantry and a slow cooker this chili will be ready for you when you walk in the door. This hearty comfort food is perfect any time of the year.

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Chili
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Servings
8 1 cup servings
Servings
8 1 cup servings
Chili
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Servings
8 1 cup servings
Servings
8 1 cup servings
Ingredients
Servings: 1 cup servings
Units:
Instructions
  1. Wash your hands and clean your preparation area. Rinse fresh vegetables under cool running water and rinse can lids before opening.
  2. In a medium skillet brown the ground beef along with the bell pepper, onion, jalapeno and garlic. Once ground beef is browned add it to the slower cooker.
  3. To the slow cooker, add the diced tomatoes, tomato sauce, pinto and black beans, beef broth, chili pepper, cumin, paprika, and oregano. Stir to combine.
  4. Turn slower cook on HIGH for 4 to 6 hours to cook or LOW for 8 to 10 hours to cook.
  5. To serve top each serving of chili with 2 tablespoons of cheddar cheese.
Recipe Notes

Italian Wedding Soup

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Our updated version of the classic Italian Wedding Soup is the perfect easy weeknight soup to pull together for your family!


Italian Wedding Soup
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Servings
10 1 cup servings
Servings
10 1 cup servings
Italian Wedding Soup
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Servings
10 1 cup servings
Servings
10 1 cup servings
Ingredients
Servings: 1 cup servings
Units:
Instructions
  1. In a large pot, brown the beef and pork together over medium heat. Add parsley, 1 tablespoon of garlic, oregano and black pepper. Once meat is completely cooked, remove and set aside.
  2. Using the fat from the meat, sautee the onion, celery, carrots, and remaining garlic. Once vegetables are softened, add in the broth and bring to simmer.
  3. Add in the pasta and let simmer for 5-6 minutes. Add in the kale and browned meat let simmer for 4-5 minutes.
  4. Serve topped with parmesan cheese.
Recipe Notes