Sausage, peppers, potatoes and onions with basil pesto and wilted power greens
Prep time: 20 minutes
Cook time: 40 minutes
Skill level: Easy
Equipment needed:
Measuring cups and spoons, large roasting pan, knife and chopping board, sauté pan, large spoon and tongs
Nutritional information: per 1/6 of recipe
Calories: 462
Fat: 28 g
Carbs: 41 g
Protein: 18 g
Ingredients:
6 sausage (spicy Italian)
2 lbs baby potatoes
3 bell peppers (any colour)
1 onion (Red or white)
1.5 lb bag power greens (or spinach)
1/2 cup basil pesto
3 Tbsp olive oil
Sea salt and pepper to taste
Method:
Slice potatoes in half, core and dice the peppers into cubes, peel and slice the onions into thick slices and cut the sausages into thirds.
Place the diced peppers, onions, potatoes and olive oil in a roasting pan and mix to combine. Season liberally with salt and pepper and top with the cut sausage. Place this entire mixture on the barbecue over medium-high heat with the lid closed for 40 minutes (stir every 10 minutes).
While this cooks, place the greens in a large sauté pan, with a splash of water and some salt and pepper. Heat on the side burner over high heat for 2-3 minutes or until the greens wilt.
When the sausage comes off the barbecue create an open area in the center of the pan to place the greens in. Drizzle basil pesto all over and lightly stir. Let cool slightly and enjoy.
Quick tip:
If you use a leaner sausage like chicken or turkey you will need to double the amount of olive oil on the vegetables.
Lemon garlic shrimp and scallops with sauteed green beans and wild rice
Prep time: 20 minutes
Cook time: 40 minutes
Skill level: Easy
Equipment needed:
Measuring cups and spoons, thick bottomed sauté pan, knife, cutting board, skewers and a pot with lid
Nutritional information: per 1/6 of recipe
Calories: 544
Fat: 15 g
Carbs: 59 g
Pro: 47 g
Ingredients:
1 lb large scallops (15)
2 lbs large peeled tiger shrimp
2 lbs fresh green beans
2 cups wild rice blend
4 cups vegetable stock
1 lemon
6 Tbsp garlic butter
Salt and pepper to taste
Method:
Cook the rice according to package instructions using vegetable broth as the liquid. Use a pot with a lid on the side burner. Once the rice is cooked, add 2 tablespoons of garlic butter, stir thoroughly and set aside.
Fill the pot with hot water and bring to a boil on the side burner. Boil the beans for 2-3 minutes then remove and transfer to a large sauté pan. Add 2 tablespoons of garlic butter and season liberally with salt and pepper. Place them back over the heat and sauté for an additional 5 minutes or until the beans are tender. Transfer to a bowl or platter and cover.
Skewer the shrimp and season liberally with salt and pepper. Melt 1 tablespoon of garlic butter and brush it over the shrimp. Grill the skewers over medium-high heat until they are bright in colour and opaque throughout.
Place the sauté pan back on the side burner or directly on the barbecue surface and allow it to get hot. Add 1 tablespoon of garlic butter, the scallops and season with salt and pepper. Cook for 3-7 minutes until you've reached your desired doneness.
Using a large platter plate the rice, green beans, scallops and shrimp. Serve with fresh cut lemon and enjoy.
Quick tip:
If using frozen green beans you can skip the boiling. Just thaw them first.
Spiced steak and vegetable skewers with quinoa pilaf
Prep time: 30 minutes
Cook time: 30 minutes
Skill level: Intermediate
Equipment needed:
Measuring cups and spoons, pot with lid, cutting board, baking sheet, skewers and tongs
Nutritional information: per 1/6 of recipe
Calories: 558
Fat: 23 g
Carbs: 55 g
Protein: 47 g
Ingredients:
1 whole flank steak (1.75 lbs)
2 lbs whole brown mushrooms
2 medium zucchini
2 bell peppers
1 large red onion
3 Tbsp Olive oil
2 tsp Ground Cumin
2 tsp smoked paprika
2 cups dry quinoa
4 cups vegetable stock
3 Tbsp raisins
4 ribs celery diced into 1/2" pieces
2 Tbsp sunflower seeds
1 tsp ground turmeric
Salt and pepper to taste
Method:
Cut the flank steak and all the vegetables into cubes and skewer them in an alternating pattern of meat and vegetables.
Drizzle the skewers with olive oil and season liberally with smoked paprika, cumin, salt and pepper. Grill over medium-high heat for 7-10 minutes until desired doneness.
On the side burner combine the quinoa, vegetable stock, raisins and turmeric. Season with salt and pepper and cook according to package instructions. When done add the diced celery and sunflower seeds and stir to combine.
Place quinoa pilaf in a large serving platter and top with the grilled skewers.
Quick tip:
Swap the steak for tofu to keep this meal entirely vegan.