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  • Redwood Naturopathic Medicine

20 Minute Dinners for the Whole Week

We are well aware that life can become so hectic, it becomes quite difficult to find time in the day to prepare delicious, healthy home-cooked meals. And many recipes available online either take too much time, too many obscure ingredients or are just difficult to prepare. But don't worry—you're in good hands! We have gathered a few healthy and yummy meals that can all be made in under 20 minutes. All recipes can be amended to accommodate gluten free and dairy free.



Monday


Chicken & Black Bean Wraps

Servings: 2


Ingredients:

  • 3/4 cup Black Beans (cooked, rinsed)

  • 1/2 tsp Taco Seasoning

  • 2 tbsps Plain Greek Yogurt

  • 1 tbsp Mayonnaise

  • 1 tsp Lime Juice

  • 5 ozs Chicken Breast, Cooked (shredded)

  • Sea Salt & Black Pepper (to taste)

  • 2 Whole Wheat Tortilla (large) (Opt for Siete tortilla for GF option)

Directions

  • In a medium sized bowl, mix together the beans, taco seasoning, yogurt, mayonnaise, and lime juice. Add the chicken and season with salt and pepper. Mix to combine. Place the tortilla on a plate and top with the chicken and bean mixture. Fold in the sides of the tortilla and roll it up. Slice the wrap in half. Enjoy!

Tuesday




Tilapia Fish Tacos

Servings: 2


Ingredients:

  • 2 tsps Extra Virgin Olive Oil

  • 2 Tilapia Fillet

  • 2 tsps Taco Seasoning

  • 1/4 cup Guacamole

  • 6 Corn Tortilla

  • 1 cup Green Cabbage (finely sliced)

  • 1/4 cup Cilantro

  • 3 tbsps Cilantro Lime Dressing

Directions:

  • Heat the oil in a pan over medium heat. Season the fish fillet all over with taco seasoning. Cook the fish for three to four minutes per side or until golden brown and cooked through. Spread the guacamole on the tortillas and top with cabbage and cilantro. Divide the tilapia between the tacos. Top each taco with dressing and enjoy.

Wednesday



Shrimp and Zucchini Noodle Bowl

Servings: 2


Ingredients

  • 2 tbsps Butter (divided)

  • 2 Garlic (cloves, minced)

  • 2 Zucchini (medium, spiralized)

  • Sea Salt & Black Pepper (to taste)

  • 2 tsps Lemon Juice (plus zest from half a lemon)

  • 3 tbsps Shallot (peeled, finely chopped)

  • 8 ozs Shrimp (peeled, deveined)

  • 1 tbsp Parsley (finely chopped)


Directions:

  • Heat a large skillet over medium heat and melt half the butter. Add the garlic, stirring often for one minute, until fragrant. Add the zucchini noodles and season with salt and pepper. Toss until just cooked through, about two minutes. Remove and stir in the lemon juice and set aside on a plate. In the same skillet, melt the remaining butter. Add the shallot and cook, stirring frequently until softened, about two minutes. Layer in the shrimp and cook for two minutes per side, until bright pink and cooked through. Season with salt and pepper. Add the zucchini noodles back to the skillet and toss to reheat, about 30 seconds. Divide onto plates and top with parsley and lemon zest. Enjoy!

Thursday




Fennel & Arugula Salad with Chicken

Servings: 2


Ingredients:

  • 3 tbsps Extra Virgin Olive Oil

  • 3 tbsps Lemon Juice

  • 1 tsp Dijon Mustard

  • 1 Garlic (clove, small)

  • 1 bulb Fennel (thinly sliced)

  • 2 tbsps Red Onion (thinly sliced)

  • 2 tbsps Parsley (finely chopped)

  • 4 cups Arugula

  • 8 ozs Chicken Breast, Cooked

  • 3 tbsps Pistachios (chopped)

Directions:

  • In a mixing bowl combine the oil, lemon juice, mustard, and garlic. Add the fennel, red onion, and parsley and stir to coat with the dressing. Divide the arugula between plates and top with the fennel mixture and any excess dressing. Add the cooked chicken and sprinkle with the chopped pistachios. Enjoy!

Friday



One Pan Steak, Mushrooms and Asparagus

Servings: 2


Ingredients:

  • 1 1/2 tsps Extra Virgin Olive Oil (divided)

  • 1 lb Top Sirloin Steak

  • 1/4 tsp Sea Salt (divided)

  • 2 cups Asparagus (woody ends trimmed)

  • 12 Cremini Mushrooms (sliced)

Directions:

  • Heat half the oil in a skillet over medium-high heat. Season both sides of the steak with half of the sea salt.

  • Add the steak to the skillet and cook for about two minutes per side, or until it has reached your desired doneness. Set aside and let rest for at least five minutes before cutting into slices.

  • Reduce the heat to medium and add the remaining oil to the skillet. Cook the asparagus and mushrooms for about five minutes, or until cooked through seasoning with the remaining salt.

  • Divide the asparagus, mushrooms, and steak slices onto plates. Enjoy!

Saturday



Sesame Pork & Carrot Lettuce Cups

Servings: 2

Ingredients:

  • 1/2 tsp Avocado Oil

  • 1 Garlic (cloves, minced)

  • 8 ozs Lean Ground Pork

  • 1 tbsp Coconut Aminos

  • 1/2 tsp Sesame Oil

  • 1/2 tsp Honey

  • 1/2 head Boston Lettuce (leaves separated)

  • 1 Carrot (washed, shredded)

  • 1/2 tsp Sesame Seeds (optional, for garnish)

Directions

  • In a pan over medium heat, add the avocado oil. Once the pan is hot, add the garlic and cook for 1 minute. Add the pork and stir to combine. Cook for 6 to 8 minutes, until cooked through. Drain any excess fat and return to the stove.

  • In a small bowl, mix together the coconut aminos, sesame oil and honey. Add the sauce to the pork and stir to combine, cooking for another 1 to 2 minutes.

  • Put the pork mixture into individual lettuce leaves. Top with shredded carrot and sesame seeds, if using. Enjoy!

Sunday



Turkey and Black Bean Cauliflower Rice Skillet

Servings: 2

Ingredients:

  • 1 tsp Extra Virgin Olive Oil (divided)

  • 8 ozs Extra Lean Ground Turkey

  • 2 cups Cauliflower Rice

  • Sea Salt & Black Pepper (to taste)

  • 1/4 Yellow Onion (large, chopped)

  • 1 cup Black Beans (cooked, rinsed)

  • 3/4 tsp Taco Seasoning

  • 1/2 cup Salsa

  • 1/2 Avocado (cubed)

Directions

  • Heat a large dutch oven over medium heat. Add half the oil once hot and then add the turkey, breaking it up as it cooks. Cook for 10 to 12 minutes, until cooked through. Remove and set aside.

  • Add the remaining oil to the pot. Add the cauliflower rice and cook until softened, about five to seven minutes, stirring often. Season with salt and pepper and set aside.

  • Add the onions to the pot and cook for five minutes, until softened, stirring often. Add the beans and taco seasoning and toss to combine. Add the salsa and return the turkey to the pot. Cook for two to three minutes to warm through.

  • Divide the cauliflower rice evenly between plates and top with the turkey mixture. Season with salt and pepper and top with avocado. Enjoy!

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