Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Roasted Cabbage and Bratwurst

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This week’s featured recipe, Roast Cabbage & Bratwurst, brings German-inspired flavors together in an easy sheet pan meal filled with savory herbs, roasted vegetables, and hearty chicken bratwurst.

Why we love this recipe:

  • One-pan meal
  • Easy cleanup
  • Great for meal prep
  • No added salt recipe
  • Packed with flavor and texture

Instead of relying on added salt, this recipe builds flavor with:

  • Apple cider vinegar
  • Ground mustard powder
  • Garlic & onions
  • Smoked paprika & herbs

Roasting vegetables helps bring out their natural sweetness and depth of flavor, while ingredients like apple cider vinegar, herbs, spices, garlic, and mustard powder create bold flavor naturally, making it easier to keep sodium in check while still enjoying satisfying meals. Small cooking techniques and ingredient swaps can make a big difference in building flavor without relying on added salt.

Roasted Cabbage and Bratwurst
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Servings
5 servings
Servings
5 servings
Roasted Cabbage and Bratwurst
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Servings
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Servings
5 servings
Ingredients
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Instructions
  1. Preheat oven to 425°F.
  2. Arrange cabbage and onions on a large sheet pan.
  3. In a small bowl, whisk together olive oil, garlic, mustard powder, smoked paprika, caraway seeds, thyme, black pepper, and apple cider vinegar.
  4. Drizzle mixture over cabbage and onions. Toss gently to coat evenly.
  5. Place bratwurst links between the vegetables on the sheet pan.
  6. Bake for 35-40 minutes, turning the cabbage and bratwurst halfway through, until the cabbage is caramelized and the bratwurst is cooked through.
  7. Sprinkle with fresh parsley before serving.
Recipe Notes

Roast Cabbage & Bratwurst Nutrition Facts Serving size 1/5 recipe 5 Amount per serving Calories 200 % Daily Value Total Fat 10 g 13 % Saturated Fat 1.5 g 8 % Trans Fat 0 g Cholesterol 60 mg 20 % Sodium 510 mg 22 % Total Carbohydrate 16 g 6 % Dietary Fiber 6 g 21 % Total Sugars 9 g Added Sugars 2 g 4 % Protein 16 g Vitamin D 0.1 mcg 0 % Calcium 100 mg 8 % Iron 2.8 mg 15 % Potassium 540 mg 10 %

Roasted Veggie Barley Bowl

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This Roasted Veggie Barley Bowl features barley, an ancient grain that’s naturally high in fiber and rich in beta-glucan, a type of soluble fiber that supports heart health.

Barley’s nutty flavor pairs perfectly with roasted vegetables, making this a simple, satisfying way to add more whole grains and fiber to your plate during Heart Health Month. Small swaps, like choosing ancient grains, can make a big impact over time.


Image is of the recipe Roasted veggie Barley Bowl in a ceramic bowl with wooden spoon and linen napkin on a wooden background.
Roasted Veggie Barley Bowl
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Servings
4 1.5 cup servings
Servings
4 1.5 cup servings
Image is of the recipe Roasted veggie Barley Bowl in a ceramic bowl with wooden spoon and linen napkin on a wooden background.
Roasted Veggie Barley Bowl
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Servings
4 1.5 cup servings
Servings
4 1.5 cup servings
Ingredients
Grain Base
Roasted Vegetables
Simple Lemon Dressing
Toppings
Servings: 1.5 cup servings
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Instructions
  1. Rinse barley under cold water.
  2. Combine barley and broth in a saucepan.
  3. Bring to a boil, reduce heat to low, cover, and simmer 30–40 minutes until tender.
  4. Drain excess liquid if needed; set aside.
  5. While the barley is cooking, preheat oven to 400°F.
  6. Toss vegetables with olive oil, garlic powder, thyme, and pepper.
  7. Spread evenly on a baking sheet.
  8. Roast 20 minutes, stirring halfway, until tender and lightly browned.
  9. While the barley and vegetables are cooking whisk together olive oil, lemon juice, mustard, parsley, and garlic.
  10. Combine cooked barley and roasted vegetables.
  11. Drizzle with dressing and toss gently.
  12. Top with feta.
Recipe Notes

Barley Bowl Nutrition Facts Serving size 1 1/2 cups (359g) 4 Amount per serving Calories 350 % Daily Value Total Fat 12 g 15 % Saturated Fat 2.5 g 13 % Trans Fat 0 g Cholesterol 5 mg 2 % Sodium 330 mg 14 % Total Carbohydrate 49 g 18 % Dietary Fiber 11 g 39 % Total Sugars 5 g Added Sugars 0 g 0 % Protein 9 g Vitamin D 0 mcg 0 % Calcium 90 mg 6 % Iron 2 mg 10 % Potassium 400 mg 8 %

Lentil Soup

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Nothing says comfort like a bowl of delicious lentil soup! Hearty, flavorful, and packed with plant-based protein and fiber.  This soup is perfect for busy weeknights or cozy weekends. 


Lentil Soup
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Servings
8 1 cup servings
Servings
8 1 cup servings
Lentil Soup
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Servings
8 1 cup servings
Servings
8 1 cup servings
Ingredients
Servings: 1 cup servings
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Instructions
  1. Clean and prep your area.
  2. In a large Dutch oven, heat oil over medium heat. Stir in carrots, garlic, celery and onion. Cook until vegetables are soft and lightly golden, 5 to 7 minutes.
  3. Stir in tomatoes, tomato paste, thyme, cumin, salt and pepper. Cook for 2 to 3 minutes making sure all the paste is dissolved into the soup.
  4. Stir in vegetable broth, water and lentils. Bring to a boil. Cover, reduce heat to medium-low, and cook until the lentils are tender, 35 to 40 minutes.
  5. Stir in kale and cook for 7 minutes.
  6. Serve and ENJOY!!
  7. Tips: This Lentil Soup can be stored in an airtight container in the refrigerator for up to five days and in the freezer for up to three months.
Recipe Notes

Lentil Soup Nutrition Facts Serving size 1 cup servings per container 8 Amount per serving Calories 200 % Daily Value Total Fat 9 g 12 % Saturated Fat 1.5 g 8 % Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 540 mg 23 % Total Carbohydrate 25 g 9 % Dietary Fiber 8 g 29 % Total Sugars 8 g Added Sugars 0 g 0 % Protein 7 g Vitamin D 0 mcg 0 % Calcium 91 mg 8 % Iron 4 mg 20 % Potassium 707 mg 15 %

Ham and Cheese Quiche

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Classic Ham and Cheese Quiche is an easy go to breakfast option. When days are busy, you can prepare this the night before and bake in the morning. Wake everyone with a warm homemade breakfast!


Ham and Cheese Quiche
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Servings
10 1 slice servings
Servings
10 1 slice servings
Ham and Cheese Quiche
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Servings
10 1 slice servings
Servings
10 1 slice servings
Ingredients
Servings: 1 slice servings
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Instructions
  1. Wash your hands and clean your preparation area.
  2. Preheat your oven to 375 Degrees F.
  3. In a large bowl whisk the eggs and milk together until well combined. Add in mustard and spices and continue to whisk until blended.
  4. Next, add in the diced ham, shredded cheese, and diced potatoes.
  5. Spray a pie dish with nonstick cooking spray. Add egg mixture to the dish and use a spoon to even out the mix-ins.
  6. Cook in the oven for 45 minutes or until the egg is set. Remove from the oven and let set for 10 minutes.
Recipe Notes

Marry Me Chicken

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Love is in the air… and in the kitchen! 🍽️💕 This Valentine’s season, show your love with a cozy, homemade dinner. We’re giving Marry Me Chicken a heart-healthy makeover—just as romantic, but even better for you. Lighter ingredients, same irresistible flavor!


Marry Me Chicken
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Servings
4 servings
Servings
4 servings
Marry Me Chicken
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Servings
4 servings
Servings
4 servings
Ingredients
Servings: servings
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Instructions
  1. Pat the chicken dry and season both sides with salt, pepper, garlic powder and onion powder.
  2. Place a large skillet over medium heat and coat lightly with cooking spray. Add the chicken and cook for 4-5 minutes per side, until golden brown and cooked through (internal temperature of 165°F). Work in batches if needed. Remove chicken from the skillet and set aside.
  3. In the same skillet, spray additional oil and add the minced garlic. Sauté for 1 minute until fragrant then add the oregano, thyme, and crushed red pepper flakes sautéing an additional minute.
  4. Pour in the low-sodium chicken broth and add the sun-dried tomatoes, bring to a simmer. Simmer for 2-3 minutes. Turn heat to low and whisk in the Greek yogurt until well combined.
  5. Stir in the chopped spinach and cook until wilted, about 1-2 minutes. Remove from heat.
  6. Place one-piece of chicken per plate, spoon ¼ of the sauce on the top, and sprinkle with ½ tablespoon parmesan.
  7. Pair with quinoa, brown rice, or a side of steamed broccoli.
Recipe Notes

Marry Me Chicken Nutrition Facts Serving size 4 oz (197g) servings per container 4 Amount per serving Calories 170 % Daily Value Total Fat 2.5 g 3 % Saturated Fat 0 g 0 % Trans Fat 0 g Cholesterol 70 mg 23 % Sodium 450 mg 20 % Total Carbohydrate 6 g 2 % Dietary Fiber 1 g 4 % Total Sugars 2 g Added Sugars 0 g 0 % Protein 31 g Vitamin D 0 mcg 0 % Calcium 86 mg 6 % Iron 2 mg 10 % Potassium 270 mg 6 %