Free Recipe Cookbook — Macros & 1-Tap Shopping

Italian Chicken Pesto Pasta

Italian · 40 min · chicken · high-protein

Ingredients & steps ↓

2 large boneless, skinless chicken breasts
12 oz spaghetti or pasta of choice
1/2 cup basil pesto (jar or homemade)
1 cup cherry tomatoes
1/4 cup parmesan cheese, grated
2 tbsp olive oil
to taste salt
to taste black pepper

Cook the pasta in salted boiling water according to package instructions until al dente. Drain and set aside.
While pasta cooks, heat 1 tbsp olive oil in a large skillet over medium heat.
Season chicken breasts with salt and pepper, then cook in the skillet for about 6-7 minutes per side until fully cooked. Remove from skillet and let rest for a few minutes, then slice into strips.
In the same skillet, add remaining olive oil and sauté cherry tomatoes for 2-3 minutes until slightly softened.
Return chicken to the skillet with tomatoes, then add the cooked pasta and pesto. Toss everything together until well coated and heated through.
Serve immediately, garnished with grated parmesan cheese.

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Italian Chicken Piccata with Capers and Lemon

Italian · 40 min · chicken · low-carb, high-protein

Ingredients & steps ↓

4 pieces Boneless, skinless chicken breasts
1/2 cup All-purpose flour
2 Lemon
3 tablespoons Capers
3 tablespoons Olive oil
2 tablespoons Unsalted butter
3 Garlic cloves
2 tablespoons Fresh parsley
to taste Salt and pepper

Slice chicken breasts in half horizontally to create thin cutlets. Season with salt and pepper.
Dredge chicken in flour, shaking off excess.
Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Cook chicken until golden and cooked through, about 3-4 minutes per side. Remove and set aside.
In the same skillet, add minced garlic and cook for 30 seconds. Add juice of 1 lemon, capers, and 1 tablespoon butter. Simmer for 2 minutes.
Return chicken to skillet, spoon sauce over, and cook for another 2 minutes. Add remaining butter and squeeze fresh lemon juice over the chicken.
Sprinkle with chopped parsley before serving.
Serve hot, spooning the sauce over each piece of chicken.

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Italian Chicken and Broccoli Stir-Fry

Italian · 40 min · chicken · dairy-free, low-carb, high-protein

Ingredients & steps ↓

1 lb boneless skinless chicken breasts
4 cups broccoli florets
3 garlic cloves
3 tbsp olive oil
2 tbsp soy sauce
1 tbsp balsamic vinegar
1 tsp dried Italian herbs
to taste salt and pepper

Slice chicken breasts into thin strips and season with salt, pepper, and Italian herbs.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add chicken and cook until browned and cooked through, about 7-8 minutes. Remove from skillet and set aside.
In the same skillet, add remaining 1 tablespoon of olive oil. Add minced garlic and sauté for 30 seconds until fragrant.
Add broccoli florets to the skillet and stir-fry for about 5-7 minutes until tender but still crisp.
Return cooked chicken to the skillet. Add soy sauce and balsamic vinegar, stirring well to coat all ingredients.
Cook for an additional 3-4 minutes to allow flavors to meld.
Adjust seasoning with salt and pepper as needed. Serve hot over cooked pasta or rice if desired.

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Italian Chicken and Tomato Skillet

Italian · 40 min · chicken · gluten-free, keto, low-carb, high-protein

Ingredients & steps ↓

4 pieces (about 1.5 lbs) boneless, skinless chicken breasts
2 tablespoons olive oil
2 cups cherry tomatoes
3 cloves garlic cloves
1/4 cup fresh basil leaves
to taste salt
to taste black pepper
1/2 cup shredded mozzarella cheese (optional)

Pat the chicken breasts dry and season with salt and black pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add chicken breasts and cook for 6-7 minutes per side until golden and cooked through. Remove and set aside.
In the same skillet, add the remaining olive oil. Add minced garlic and cook for 30 seconds until fragrant.
Add cherry tomatoes to the skillet and cook for 5-7 minutes until they start to burst and release juices.
Chop the cooked chicken into strips and return to the skillet. Stir to combine with tomatoes and garlic.
Tear fresh basil leaves and add to the skillet; cook for another 2 minutes.
Optionally, sprinkle shredded mozzarella on top and cover for 2 minutes until melted.
Serve hot, garnished with additional basil if desired.

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Italian Chickpea & Tuna Power Bowl

Italian · 35 min · beans · pescatarian, gluten-free, dairy-free

Ingredients & steps ↓

1 can (15 oz) canned chickpeas
2 cans (5 oz each) canned tuna in olive oil
1 cup cherry tomatoes
1 cucumber
1 small red onion
1/4 cup fresh parsley
1 lemon
2 tbsp olive oil
to taste salt
to taste black pepper

Drain and rinse the chickpeas. Dice the cucumber, cherry tomatoes, and red onion. Flake the tuna into a bowl. In a large bowl, combine chickpeas, tuna, cherry tomatoes, cucumber, and red onion.
Chop the parsley and add it to the bowl. Squeeze lemon juice over the mixture. Drizzle with olive oil. Season with salt and black pepper to taste.
Gently toss everything together until well combined. Adjust seasoning if needed.
Divide the mixture evenly into four bowls. Serve immediately or refrigerate for up to 1 hour before serving.

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Italian Chickpea and Tuna Power Bowl

Italian · 35 min · beans · pescatarian, gluten-free

Ingredients & steps ↓

1 can (15 oz) canned chickpeas
2 cans (5 oz each) canned tuna in olive oil
1 cup cherry tomatoes
1/4 cup fresh basil
1 small red onion
2 tbsp olive oil
1 lemon
to taste salt
to taste black pepper
1/4 cup feta cheese (optional)

Drain and rinse the canned chickpeas. In a large bowl, combine chickpeas, drained tuna, halved cherry tomatoes, chopped red onion, and torn basil leaves.
In a small bowl, whisk together olive oil, freshly squeezed lemon juice, salt, and black pepper to make the dressing.
Pour the dressing over the chickpea and tuna mixture and toss gently to combine.
Divide the mixture into 4 bowls. Top with crumbled feta cheese if desired. Serve immediately or chilled.

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Italian Deli Sub With Provolone And Oregano Oil

American · 15 min · pork · high-protein

Ingredients & steps ↓

4 sub rolls (7-inch)
6 oz hard salami, thinly sliced
8 oz deli ham, thinly sliced
4 oz capicola, thinly sliced
6 oz provolone, sliced
8 tsp olive oil
2 tbsp red wine vinegar
3 cups shredded iceberg lettuce
1 large tomato, sliced thin
1/2 medium red onion, sliced paper-thin
1/2 cup sliced banana peppers, drained
2 tsp dried oregano
1 tsp black pepper

Stir the olive oil, vinegar, oregano, and black pepper together and let it stand while you build, so the oregano softens and bleeds into the oil.
Split each roll along one side without cutting through, so it opens like a book and holds its contents.
Line the bottom of each roll with provolone first; the cheese is a moisture barrier that keeps the bread from going soggy.
Shingle the salami, ham, and capicola over the cheese in loose folds rather than flat stacks, which gives the sandwich height and makes it easier to bite.
Top with lettuce, tomato, red onion, and banana peppers.
Spoon the oregano oil over the vegetables only, then close the sub and press it firmly for 10 seconds.
Wrap tightly in deli paper or foil and let it sit 10 minutes before cutting in half on the diagonal.

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Italian Lemon Herb Chicken with Roasted Vegetables

Italian · 40 min · chicken · gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

4 pieces boneless, skinless chicken breasts
4 cups mixed vegetables (bell peppers, zucchini, cherry tomatoes)
3 tbsp olive oil
1 large lemon
3 cloves garlic cloves
1 tsp dried oregano
1 tsp dried thyme
to taste salt and pepper

Preheat oven to 400°F (200°C).
In a small bowl, mix 2 tbsp olive oil, juice of half the lemon, minced garlic, oregano, thyme, salt, and pepper.
Brush the chicken breasts with half of the lemon herb mixture. Toss the vegetables with the remaining mixture and 1 tbsp olive oil.
Arrange chicken and vegetables on a baking sheet lined with parchment paper.
Bake for 25-30 minutes, until chicken is cooked through and vegetables are tender.
Remove from oven and let rest for 5 minutes. Slice the chicken if desired.
Serve chicken with roasted vegetables, garnished with lemon wedges if desired.

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Italian Mushroom and Spinach Tortellini Skillet

Italian · 40 min · vegetarian

Ingredients & steps ↓

4 cups Fresh spinach
8 oz Fresh cremini mushrooms
20 oz Cheese tortellini (fresh or frozen)
3 Garlic cloves
2 tbsp Olive oil
1 cup Heavy cream
½ cup Grated Parmesan cheese
to taste Salt
to taste Black pepper

Bring a large pot of salted water to a boil. Add the tortellini and cook according to package instructions until al dente. Drain and set aside.
While pasta cooks, heat olive oil in a large skillet over medium heat. Add sliced mushrooms and cook for 5-7 minutes until browned and tender.
Add minced garlic to the skillet and cook for 1 minute until fragrant.
Stir in the heavy cream and bring to a gentle simmer. Reduce heat to low.
Add fresh spinach to the skillet and cook until wilted, about 2-3 minutes.
Mix in cooked tortellini, then stir in grated Parmesan cheese until melted and well combined.
Season with salt and black pepper to taste. Serve hot, garnished with extra Parmesan if desired.

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Italian Pescatarian Grain Bowl with Roasted Vegetables and Tuna

Italian · 40 min · fish · pescatarian, high-protein

Ingredients & steps ↓

1 cup Couscous or Quinoa
2 cans (5 oz each) Canned tuna in olive oil
1 pint Cherry tomatoes
2 medium Zucchini
1 large Red bell pepper
1 small Red onion
3 Garlic cloves
3 tbsp Olive oil
1 tbsp Balsamic vinegar
1/4 cup Fresh basil
to taste Salt and pepper

Preheat the oven to 400°F (200°C). Chop zucchini, red bell pepper, and red onion into bite-sized pieces. Toss vegetables with 2 tbsp olive oil, salt, and pepper. Roast on a baking sheet for 20-25 minutes until tender and slightly caramelized.
While vegetables roast, cook the couscous or quinoa according to package instructions, about 10 minutes. Fluff with a fork and set aside.
Drain the canned tuna and break into large chunks. In a small bowl, mix balsamic vinegar, 1 tbsp olive oil, minced garlic, salt, and pepper to make a dressing.
Chop fresh basil. Once vegetables are roasted, combine them with the cooked grains, tuna, and basil in a large bowl.
Drizzle with the dressing and gently toss to combine. Adjust seasoning with salt and pepper as needed.
Serve immediately or chill briefly for a refreshing cold bowl.

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Italian Pesto Salmon Bowl

Italian · 35 min · fish · pescatarian, gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

4 (6 oz each) Salmon fillets
1 cup Fresh basil leaves
1/4 cup Pine nuts
2 Garlic cloves
3 tbsp Olive oil
1 Lemon
1 cup Cherry tomatoes
4 cups Mixed greens
to taste Salt
to taste Black pepper

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Prepare the pesto: In a food processor, combine basil leaves, pine nuts, garlic, olive oil, juice of half the lemon, salt, and pepper. Blend until smooth.
Place salmon fillets on the prepared baking sheet. Spread a generous spoonful of pesto on top of each fillet.
Bake the salmon for 15-20 minutes, until cooked through and flaky.
While the salmon bakes, halve the cherry tomatoes and toss with a teaspoon of olive oil, salt, and pepper. Roast in the oven for 10 minutes.
Assemble bowls: Divide mixed greens into 4 bowls. Top with roasted cherry tomatoes and a baked salmon fillet.
Squeeze fresh lemon juice over each bowl before serving.

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Italian Sausage And Pepper Subs

American · 40 min · pork · high-protein

Ingredients & steps ↓

1 1/2 lb sweet Italian sausage links
3 bell peppers, mixed colors
2 yellow onions
3 tbsp olive oil
4 hoagie rolls
6 oz sliced provolone cheese
1 cup marinara sauce
4 garlic cloves
2 tsp dried oregano
1/2 tsp red pepper flakes
1 tsp black pepper

Heat 1 tablespoon of the oil in a large skillet over medium. Add the sausage links whole and brown them slowly, turning every few minutes, for about 12 minutes total, until they are browned on all sides and firm to a press. Move them to a plate.
Add the remaining 2 tablespoons of oil to the same pan along with the sliced peppers and onions and a good pinch of salt.
Cook over medium-high 12 to 15 minutes, stirring only every few minutes so the vegetables get color. You want the onions collapsed and streaked with brown, not pale and watery.
Stir in the garlic, oregano, and pepper flakes for the last minute, then pour in the marinara and scrape the bottom of the pan clean.
Slice the sausages into thick coins on a diagonal and return them to the sauce. Simmer 5 minutes, until the sausage is cooked through at 160F and the sauce has thickened around the peppers.
Heat the broiler. Split the hoagie rolls most of the way through, lay them open on a sheet pan, and toast them under the broiler for 1 minute, until the cut faces are dry and lightly browned.
Fill each roll with the sausage and peppers, lay the provolone over the top, and broil 90 seconds more, until the cheese is melted and bubbling at the edges.
Let the subs sit for a minute so the filling stops sliding out, then cut each one in half to serve.

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Italian Sausage Stuffed Zucchini Boats With Marinara

American · 45 min · pork · high-protein

Ingredients & steps ↓

1 lb bulk Italian sausage
4 large zucchini
2 cups marinara sauce
2 1/4 cups low-moisture mozzarella, shredded
1 cup panko bread crumbs
1/2 cup grated Parmesan
1 small, diced yellow onion
2 1/2 tbsp olive oil
1 tbsp total garlic powder, oregano, salt and pepper

Halve the zucchini lengthwise and scoop out the seedy centers with a spoon, leaving a sturdy quarter-inch wall; chop the scooped flesh.
Brown the sausage with the onion and the chopped zucchini flesh for 8 minutes until the meat is crumbled and browned and the liquid has cooked off.
Stir in half the marinara and the oregano and simmer 2 minutes until thick.
Spread the remaining marinara in a baking dish, set the boats in it, and season them with salt and pepper.
Fill each boat with the sausage mixture, top with mozzarella, and scatter the panko tossed with the oil and Parmesan over everything.
Bake at 400F for 22 minutes until the crumbs are golden and a knife slides into the zucchini with only slight resistance.

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Italian Sausage and Pepper Pasta

Italian · 40 min · pork · dairy-free

Ingredients & steps ↓

1 lb Italian sausage (mild or spicy)
3 large Bell peppers (red, yellow, or green)
1 large Onion
3 Garlic cloves
1 (14 oz) can Canned diced tomatoes
2 tbsp Olive oil
12 oz Dried spaghetti
1/4 tsp Red pepper flakes
to taste Salt and pepper
a handful Fresh basil (optional)

Bring a large pot of salted water to a boil and cook the spaghetti according to package instructions until al dente. Drain and set aside.
While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the Italian sausage, breaking it apart with a spoon, and cook until browned, about 5-7 minutes.
Add diced onions and sliced bell peppers to the skillet with the sausage. Cook until vegetables are tender, about 5 minutes.
Stir in minced garlic and cook for another minute until fragrant. Add canned diced tomatoes, red pepper flakes, salt, and pepper. Simmer for 10 minutes to let flavors meld.
Combine the cooked pasta with the sausage and pepper sauce. Toss to coat evenly and cook for another 2-3 minutes to heat through.
Taste and adjust seasoning if needed. Garnish with chopped fresh basil if desired.
Serve hot, dividing evenly among four plates.

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Italian Savory Breakfast Polenta with Roasted Vegetables

Italian · 30 min · vegetarian, vegan, gluten-free, dairy-free

Ingredients & steps ↓

1 cup instant polenta
4 cups vegetable broth
2 medium zucchini
1 pint cherry tomatoes
1 large red bell pepper
2 tbsp olive oil
1/4 cup fresh basil
to taste salt
to taste pepper

Preheat oven to 400°F (200°C).
Chop zucchini, cherry tomatoes, and red bell pepper. Toss with 1 tbsp olive oil, salt, and pepper. Roast on a baking sheet for 15 minutes.
Meanwhile, bring vegetable broth to a boil in a saucepan. Gradually whisk in the polenta, stirring constantly to prevent lumps. Cook on low for about 5 minutes until thickened.
Stir in half of the chopped basil into the cooked polenta.
Divide the polenta into bowls, top with roasted vegetables, drizzle with remaining olive oil, and garnish with extra basil.

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Italian Spinach and Ricotta Breakfast Crostini

Italian · 30 min · vegetarian

Ingredients & steps ↓

1 baguette or 8 slices Baguette or Italian bread slices
2 cups Fresh spinach
1 cup Ricotta cheese
2 tbsp Olive oil
2 cloves Garlic
to taste Salt
to taste Black pepper
1/4 tsp Red pepper flakes (optional)

Preheat the oven to 375°F (190°C). Slice the baguette into 1/2-inch pieces and arrange on a baking sheet. Toast in the oven for about 5-7 minutes until golden brown.
Meanwhile, heat 1 tablespoon of olive oil in a skillet over medium heat. Add minced garlic and cook for 30 seconds until fragrant.
Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Season with a pinch of salt and pepper, then remove from heat.
In a bowl, mix the ricotta cheese with the sautéed spinach, a pinch of salt, pepper, and red pepper flakes if using.
Spread the ricotta-spinach mixture generously over each toasted bread slice.
Drizzle the remaining olive oil over the assembled crostini and bake for an additional 8-10 minutes until heated through and slightly crispy.
Serve warm, garnished with extra black pepper if desired.

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Italian Spinach and Ricotta Breakfast Tartines

Italian · 25 min · vegetarian

Ingredients & steps ↓

4 slices whole grain baguette or bread slices
2 cups fresh spinach
1 cup ricotta cheese
1/2 cup mozzarella cheese, shredded
1 tablespoon olive oil
2 cloves garlic cloves
to taste salt
to taste black pepper

Preheat the oven to 375°F (190°C).
Toast the bread slices lightly and set aside.
In a skillet, heat olive oil over medium heat. Add minced garlic and cook until fragrant.
Add spinach to the skillet and sauté until wilted. Season with salt and pepper.
In a bowl, combine ricotta cheese with the sautéed spinach mixture.
Spread the spinach-ricotta mixture evenly over each toasted bread slice.
Sprinkle shredded mozzarella on top.
Bake in the oven for about 10-15 minutes until cheese is melted and bubbly.
Serve warm, garnished with additional pepper if desired.

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Italian Tuna and Chickpea Power Bowl

Italian · 35 min · fish · pescatarian, gluten-free, dairy-free

Ingredients & steps ↓

2 cans (5 oz each) canned tuna in olive oil
1 can (15 oz) cooked chickpeas
1 cup cherry tomatoes
1 medium cucumber
1 small red onion
1/4 cup fresh parsley
1 lemon
2 tbsp olive oil
to taste salt
to taste black pepper

Drain the canned tuna and chickpeas. Chop cherry tomatoes, cucumber, red onion, and parsley. In a large bowl, combine tuna, chickpeas, cherry tomatoes, cucumber, red onion, and parsley. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss gently to combine. Serve immediately or chill for 10-15 minutes before serving.

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Italian Vegetable Breakfast Frittata

Italian · 30 min · vegetarian, gluten-free, keto, low-carb

Ingredients & steps ↓

8 large Eggs
1 cup, halved Cherry tomatoes
2 cups, chopped Fresh spinach
1 cup, diced Bell peppers (red, yellow, or orange)
1/2 cup, crumbled Feta cheese
2 tablespoons Olive oil
to taste Salt
to taste Black pepper

Preheat oven to 375°F (190°C).
In a large bowl, whisk eggs with a pinch of salt and pepper.
Heat olive oil in an ovenproof skillet over medium heat.
Add diced bell peppers and cook for 3-4 minutes until softened.
Add cherry tomatoes and spinach; cook for another 2 minutes until spinach wilts.
Pour beaten eggs over the vegetables in the skillet, evenly distributing them.
Sprinkle feta cheese on top.
Transfer the skillet to the oven and bake for 15-20 minutes until the frittata is set and lightly golden.
Slice and serve warm.

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Italian Vegetable Breakfast Polenta Bowls

Italian · 25 min · vegetarian, gluten-free

Ingredients & steps ↓

1 cup instant polenta
4 cups vegetable broth
1 cup cherry tomatoes
1/4 cup fresh basil
2 medium zucchini
2 tablespoons olive oil
1/4 cup grated parmesan cheese
to taste salt
to taste black pepper

Bring the vegetable broth to a boil in a large saucepan. Gradually whisk in the instant polenta, stirring constantly to prevent lumps. Reduce heat and cook for about 5 minutes until thickened, then season with salt and pepper.
While the polenta cooks, heat 1 tablespoon of olive oil in a skillet over medium heat. Slice zucchini into thin rounds and sauté until tender, about 5 minutes.
Add cherry tomatoes to the skillet with zucchini and cook for another 2-3 minutes until they soften slightly. Remove from heat.
Chop fresh basil finely and set aside.
Spoon the creamy polenta into bowls. Top with sautéed zucchini and cherry tomatoes.
Drizzle with remaining olive oil, sprinkle with grated parmesan cheese, and garnish with chopped basil.

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Jalapeno Patty Melt with Pepper Jack

American · 45 min · beef · high-protein

Ingredients & steps ↓

1.5 lb ground chuck, 80/20
8 slices pepper jack cheese
3 jalapenos
2 yellow onions, thinly sliced
8 slices sourdough bread
5 tbsp unsalted butter, softened
2 tbsp mayonnaise
2 tsp kosher salt
1 tsp black pepper

Cook the sliced onions and two thinly sliced jalapenos in 2 tbsp butter over medium-low with a pinch of salt, 20 to 25 minutes, until soft and browned. Add water by the spoonful when they catch.
Divide the beef into four thin oval patties shaped to the footprint of your bread — a patty melt lives or dies on the meat reaching the crust rather than sitting in a puck at the center.
Cook the patties in a hot skillet over medium-high, 3 minutes per side, to 160F internal. Ground beef has no safe pink stage.
Wipe the pan and drop to medium-low. Butter one side of each bread slice and spread a thin film of mayonnaise on the other — the mayonnaise browns evenly where butter alone can blotch.
Build each sandwich butter-side out: bread, cheese, patty, onion and jalapeno mixture, more cheese, bread.
Grill 4 to 5 minutes per side under a light weight, pressing gently, until the outside is deep gold and the cheese has run to the edges. Low and slow is the point; high heat browns the bread while the middle is still cold.
Rest 2 minutes, then cut on the diagonal with a serrated knife. Garnish with the remaining raw jalapeno sliced into rings.

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Jamaican Ackee and Saltfish

Caribbean · 40 min · fish · pescatarian, gluten-free, dairy-free, keto, low-carb

Ingredients & steps ↓

8 oz salted cod fillet
1 can (19 oz) canned ackee, drained
1 medium yellow onion
2 Roma tomato
1/2 Scotch bonnet pepper
3 stalks scallions
1 tsp fresh thyme
1/2 tsp black pepper
2 tbsp vegetable oil

Cover the salted cod with fresh cold water, bring to a boil, and boil 20 minutes; taste a flake, and if still very salty, drain and boil 20 minutes more in fresh water (or desalinate ahead by soaking overnight in the fridge with a water change). Drain, cool, and flake, discarding skin and bones.
Heat oil in a skillet over medium heat and saute diced onion, sliced scallions, and thyme 3 minutes until soft.
Add diced tomato and minced Scotch bonnet; cook 3 minutes until tomato breaks down.
Stir in the flaked saltfish and cook 2 minutes to warm through.
Gently fold in drained ackee and black pepper, cooking 2 minutes so the ackee stays intact.
Remove from heat and serve hot with fried dumplings or boiled green banana.

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Jamaican Beef Patty

Caribbean · 85 min · beef

Ingredients & steps ↓

2.5 cups all-purpose flour
1 cup cold unsalted butter
1 tsp ground turmeric
1 lb ground beef
1 medium yellow onion
3 stalks scallions
1 tbsp curry powder
1/2 Scotch bonnet pepper
1/3 cup breadcrumbs
1 tsp fresh thyme
1 tsp salt

Cut cold butter into flour, turmeric, and salt until crumbly, add ice water to form dough, and chill 30 minutes.
While the dough chills, brown ground beef with diced onion, scallions, thyme, curry powder, and minced Scotch bonnet 8 minutes, until no pink remains (160F).
Stir in breadcrumbs and a splash of water; simmer 5 minutes into a moist filling and cool.
Roll dough thin and cut into 6-inch circles.
Spoon filling onto each circle, fold over, and crimp the edges with a fork.
Bake at 375 F for 25-30 minutes until the crust is golden.

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Jamaican Brown Stew Chicken Batch

Caribbean · 70 min · chicken · gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

3 lb bone-in chicken thighs and drumsticks
1 tbsp browning sauce
2 tbsp brown sugar
1 large yellow onion
1 bell pepper
5 garlic cloves
1 tbsp fresh thyme
4 stalks scallions
1 Scotch bonnet pepper
2 tbsp ketchup
3 tbsp vegetable oil
1.5 tsp salt

Season chicken with salt, minced garlic, thyme, chopped scallions, and browning sauce; marinate 1 hour.
Melt brown sugar in oil in a Dutch oven over medium-high until it caramelizes and bubbles, about 2 minutes.
Sear chicken pieces in the caramel 6-8 minutes to brown, then remove.
Saute sliced onion and bell pepper in the pot 3 minutes.
Return chicken, add ketchup, whole Scotch bonnet, and water to nearly cover.
Simmer covered 30 minutes, then uncovered 10 minutes until gravy thickens and chicken reaches 175 F.
Discard the Scotch bonnet and cool before portioning.

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Jamaican Coconut Rice and Peas

Caribbean · 55 min · beans · vegetarian, vegan, gluten-free

Ingredients & steps ↓

2 cups long-grain white rice
1 can (15 oz) canned red kidney beans, drained
1 can (13.5 oz) coconut milk
3 stalks scallions
3 garlic cloves
1 tbsp fresh thyme
1 whole Scotch bonnet pepper
1/2 tsp ground allspice (pimento)
1.5 tsp salt

Combine coconut milk, 1.5 cups water, kidney beans, crushed garlic, thyme, allspice, and salt in a pot; bring to a boil.
Add chopped scallions and the whole Scotch bonnet, keeping it intact.
Rinse rice and stir it into the pot.
Return to a boil, then reduce heat to low and cover.
Simmer 25 minutes until the liquid is absorbed and rice is tender.
Remove the Scotch bonnet, fluff with a fork, and rest 5 minutes.

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Jamaican Cornmeal Porridge

Caribbean · 20 min · vegetarian, gluten-free

Ingredients & steps ↓

1 cup fine yellow cornmeal
2 cups whole milk
2 cups water
1/3 cup sweetened condensed milk
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tsp vanilla extract
1 pinch salt

Whisk cornmeal with the 2 cups water in a bowl until smooth with no lumps.
Bring milk with cinnamon, nutmeg, and salt to a gentle simmer in a saucepan over medium heat.
Slowly pour in the cornmeal slurry while whisking constantly to prevent lumps.
Reduce heat to low and cook 12-15 minutes, stirring often, until thick and the raw cornmeal taste is gone.
Stir in condensed milk and vanilla, cooking 1 more minute.
Serve warm, thinning with a splash of milk if needed.

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Jamaican Curry Goat Batch

Caribbean · 230 min · gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

3 lb goat meat, bone-in, cubed
3 tbsp Jamaican curry powder
2 medium yellow onion
6 garlic cloves
2 tbsp fresh ginger
1 Scotch bonnet pepper
3 medium Yukon gold potatoes
1 tbsp fresh thyme
1 tsp ground allspice (pimento)
3 tbsp vegetable oil
2 tsp salt

Season goat with 2 tbsp curry powder, minced garlic, ginger, thyme, allspice, and salt; marinate at least 1 hour, overnight for the best flavor.
Heat oil in a heavy pot over medium-high and bloom remaining 1 tbsp curry powder 30 seconds.
Add goat and brown on all sides 8-10 minutes.
Add diced onion and whole Scotch bonnet, then pour in water to cover; bring to a boil.
Cover and simmer on low 2 hours, topping up the water as needed, until the meat is nearly fork-tender and starting to release from the bone.
Add cubed potatoes and simmer uncovered 20-25 minutes until the goat is fully fork-tender and the gravy thickens.
Remove the whole Scotch bonnet and cool before portioning.

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Jamaican Escovitch Fried Snapper

Caribbean · 45 min · fish · pescatarian, gluten-free, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

2 (1 lb each) whole red snapper, cleaned
1/2 cup white vinegar
1 carrot
1 medium yellow onion
1 bell pepper
1 Scotch bonnet pepper
1 tsp pimento berries (allspice)
1/2 cup vegetable oil
1.5 tsp salt
1/2 tsp black pepper

Score the snapper, season inside and out with salt and black pepper, and pat dry.
Fry the fish in 350 F oil 5-6 minutes per side until crisp and cooked through; set aside.
Julienne carrot, onion, bell pepper, and thinly slice the Scotch bonnet.
Simmer the vegetables with vinegar, pimento berries, 1/4 cup water, and a pinch of salt 5 minutes until crisp-tender.
Pour the hot pickled vegetables and liquid over the fried fish.
Let marinate at least 10 minutes before serving.

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Jamaican Jerk Chicken Rasta Pasta

Caribbean · 40 min · chicken · high-protein

Ingredients & steps ↓

1.25 lb boneless chicken breast
3 tbsp jerk seasoning paste
12 oz penne pasta
1 cup coconut milk
1/2 cup heavy cream
3 bell peppers (red, yellow, green)
4 garlic cloves
1/2 cup Parmesan cheese, grated
2 tbsp vegetable oil
1 tsp salt

Rub chicken with jerk paste and marinate 15 minutes.
Cook penne in salted water until al dente, then drain, reserving 1/2 cup water.
Sear chicken in oil over medium-high 5-6 minutes per side until it reaches 165 F; rest and slice.
Saute sliced bell peppers and garlic in the same pan 4 minutes.
Add coconut milk, cream, and Parmesan; simmer 4 minutes into a sauce, loosening with pasta water.
Toss in the pasta and sliced jerk chicken to coat and serve.

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Jamaican Jerk Pork Shoulder Batch

Caribbean · 260 min · pork · dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

3.5 lb boneless pork shoulder
2 Scotch bonnet peppers
6 stalks scallions
2 tbsp fresh thyme
6 garlic cloves
1 tbsp ground allspice (pimento)
1/2 tsp ground nutmeg
3 tbsp soy sauce
2 tbsp brown sugar
2 tbsp lime juice
2 tbsp vegetable oil

Blend Scotch bonnets, scallions, thyme, garlic, allspice, nutmeg, soy sauce, brown sugar, lime juice, and oil into a jerk paste.
Cut pork into large 3-inch chunks and rub thoroughly with the paste; marinate at least 1 hour, or overnight in the fridge for the deepest flavor.
Preheat the oven to 325F.
Arrange pork in a roasting pan with a splash of water, cover tightly with foil, and braise 2 hours 30 minutes until nearly tender.
Uncover, raise heat to 425F, and roast 15 minutes to caramelize the edges.
Rest 10 minutes, then chop or shred; internal temperature should reach 195F for tenderness.
Cool and divide into meal portions.

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Jamaican Oxtail Stew with Butter Beans

Caribbean · 60 min · beef · gluten-free, low-carb, high-protein

Ingredients & steps ↓

3 lb oxtail, cut into segments
1 can (15 oz) canned butter beans, drained
1 tbsp browning sauce
1 large yellow onion
5 garlic cloves
1 tbsp fresh thyme
3 stalks scallions
1 Scotch bonnet pepper
1 tsp ground allspice (pimento)
3 tbsp vegetable oil
2 tsp salt

Season oxtail with salt, garlic, thyme, allspice, and browning sauce.
Sear the oxtail in hot oil in a pressure cooker 8 minutes until well browned.
Add chopped onion, scallions, whole Scotch bonnet, and water to cover.
Pressure cook on high 40 minutes until the meat is fork-tender.
Release pressure, stir in butter beans, and simmer uncovered 5 minutes to thicken.
Discard the Scotch bonnet and adjust salt before serving over rice.

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Jamaican Pepper Pot Soup

Caribbean · 125 min · beef · gluten-free, low-carb

Ingredients & steps ↓

1 lb beef stew meat, cubed
6 cups callaloo or fresh spinach
8 pods okra
2 cups coco (taro root) or potato
1 cup coconut milk
1 medium yellow onion
3 stalks scallions
1 tbsp fresh thyme
1 whole Scotch bonnet pepper
1.5 tsp salt

Simmer cubed beef in 6 cups water with salt, partially covered, over medium-low heat for 90 minutes, until the beef is tender.
Add diced coco or potato, onion, scallions, and thyme; cook 10 minutes.
Stir in chopped callaloo, sliced okra, and the whole Scotch bonnet.
Pour in coconut milk and simmer 10 minutes until greens are soft.
Remove the Scotch bonnet and lightly mash some coco to thicken the soup.
Adjust salt and serve hot.

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Japanese Chicken & Cabbage Rice Bowl

Japanese · 35 min · chicken · dairy-free, high-protein

Ingredients & steps ↓

1 lb boneless chicken thighs
2 cups white rice
2 cups shredded green cabbage
1/4 cup soy sauce
2 tbsp sesame oil
3 cloves garlic
1 inch piece ginger
2 green onions

Cook rice according to package instructions and set aside.
Dice chicken thighs into bite-sized pieces.
Heat sesame oil in a large skillet over medium heat. Add garlic and ginger, cook until fragrant.
Add chicken pieces to the skillet, cook until browned and cooked through, about 8-10 minutes.
Stir in soy sauce and shredded cabbage, cook until cabbage is wilted, about 3-4 minutes.
Serve chicken and cabbage mixture over rice, garnish with chopped green onions.
Optional: drizzle with extra sesame oil or soy sauce to taste.

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Japanese Chicken & Vegetable Rice Bowl

Japanese · 35 min · chicken · dairy-free, high-protein

Ingredients & steps ↓

1 lb (450 g) boneless chicken thighs
1/4 cup soy sauce
2 tbsp mirin (sweet rice wine)
1 tbsp honey
1 tsp sesame oil
3 garlic cloves
1 inch piece fresh ginger
2 cups white rice
2 carrots
1 cup snap peas or green beans
3 green onions
2 tbsp sesame seeds

Cook the rice according to package instructions and set aside.
Slice the chicken thighs into strips. Mince garlic and ginger.
In a bowl, mix soy sauce, mirin, honey, sesame oil, minced garlic, and ginger. Marinate chicken in this mixture for 10 minutes.
Heat a large skillet over medium-high heat. Add marinated chicken and cook until browned and cooked through, about 8-10 minutes.
While the chicken cooks, dice carrots. In the same skillet or separate pot, steam or blanch carrots and snap peas until tender, about 3-4 minutes.
Slice green onions thinly. Set aside.
Assemble bowls: divide cooked rice into 4 bowls. Top with cooked chicken, vegetables, and sliced green onions. Sprinkle with sesame seeds.
Serve immediately, garnished with extra soy sauce if desired.

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Japanese Chicken Rice Bowl with Pickled Vegetables

Japanese · 35 min · chicken · dairy-free, high-protein

Ingredients & steps ↓

4 pieces (~1 lb) Boneless chicken thighs
4 cups Cooked jasmine rice
1/4 cup Soy sauce
2 tbsp Rice vinegar
1/4 cup Pickled ginger
1 large Carrot
1 Cucumber
2 tbsp Sesame seeds
2 stalks Green onions
2 tbsp Vegetable oil
to taste Salt
to taste Black pepper

Slice the chicken thighs into thin strips, season with salt and pepper.
Heat 1 tablespoon of vegetable oil in a skillet over medium-high heat. Add chicken and cook until browned and cooked through, about 8-10 minutes.
While the chicken cooks, julienne the carrot and cucumber into thin strips. Thinly slice the green onions.
In a small bowl, combine soy sauce and rice vinegar to make a simple dressing. Toss the cucumber, carrot, and green onions in the dressing and set aside.
Warm the cooked rice in the microwave or on the stove until hot.
Divide rice among four bowls. Top with cooked chicken strips and a generous spoonful of pickled vegetables.
Sprinkle sesame seeds over each bowl. Garnish with additional green onions if desired.
Serve immediately and enjoy a fresh, flavorful Japanese-style chicken rice bowl.

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Japanese Chicken Rice Bowl with Sesame and Scallions

Japanese · 35 min · chicken · dairy-free, high-protein

Ingredients & steps ↓

1 lb boneless chicken thighs
2 cups white rice
1/4 cup soy sauce
2 tbsp sesame oil
4 green onions
2 cloves garlic
1-inch piece fresh ginger
1 carrot
1 tbsp sesame seeds
2 tbsp vegetable oil

Cook the rice according to package instructions and set aside.
Thinly slice the chicken thighs. Mince garlic and ginger. Julienne the carrot. Chop green onions.
Heat vegetable oil in a large skillet over medium-high heat. Add chicken slices and cook until browned, about 5-7 minutes.
Add garlic, ginger, and julienned carrot to the skillet. Cook for another 2-3 minutes until fragrant and vegetables are tender.
Stir in soy sauce and sesame oil, cooking for 1-2 minutes to coat everything evenly.
Serve the chicken and vegetables over rice. Garnish with chopped green onions and sesame seeds.
Optional: Drizzle additional soy sauce or sesame oil to taste.

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Japanese Chicken Udon Salad Wraps

Japanese · 35 min · chicken · dairy-free, high-protein

Ingredients & steps ↓

200g Udon noodles
200g Cooked chicken breast, shredded
1 large Cucumber
1 medium Carrot
2 stalks Green onions
3 tbsp Soy sauce
1 tbsp Sesame oil
1 tbsp Rice vinegar
4 large Hawaiian or whole wheat wraps
1 tsp Sesame seeds

Cook the udon noodles according to package instructions. Drain and rinse with cold water to cool.
In a large bowl, combine soy sauce, sesame oil, and rice vinegar. Add the shredded chicken and toss to coat.
Julienne the cucumber and carrot into thin strips. Slice the green onions thinly.
Add the cooked udon noodles, cucumber, carrot, and green onions to the bowl with chicken. Toss well to combine.
Sprinkle sesame seeds over the noodle mixture.
Lay a wrap flat on a plate. Place about 1/4 of the noodle mixture in the center of each wrap.
Fold the sides of the wrap over the filling and roll tightly. Repeat for all wraps.
Serve immediately or wrap in plastic wrap for a portable lunch.

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Japanese Chicken and Cabbage Salad Wraps

Japanese · 35 min · chicken · low-carb

Ingredients & steps ↓

2 boneless, skinless chicken breasts
8 large lettuce leaves (e.g., iceberg or butter lettuce)
1 carrot
1 cucumber
3 tbsp soy sauce
1 tbsp mirin (sweet rice wine)
1 tbsp sesame oil
1 tbsp rice vinegar
1 tsp honey or sugar
to taste salt and pepper
1 tbsp sesame seeds

Slice the chicken breasts into thin strips. In a bowl, mix soy sauce, mirin, sesame oil, rice vinegar, honey, salt, and pepper to make the marinade.
Marinate the chicken strips in the sauce for at least 10 minutes.
While marinating, peel and julienne the carrot and cucumber into thin strips.
Heat a non-stick skillet over medium-high heat. Cook the marinated chicken until fully cooked, about 5-7 minutes.
Thinly slice the cooked chicken if needed and set aside.
Wash and dry the lettuce leaves. To assemble, place a few chicken strips and vegetable julienne on each leaf.
Sprinkle with sesame seeds, then roll up each leaf to form a wrap.
Serve immediately, garnished with extra sesame seeds if desired.

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Japanese Cucumber & Wakame Seaweed Salad

Japanese · 20 min · vegetarian, vegan, dairy-free

Ingredients & steps ↓

2 large Cucumber
1 oz Dried wakame seaweed
3 tbsp Rice vinegar
2 tbsp Soy sauce
1 tsp Sugar
1 tsp Sesame oil
1 tbsp Toasted sesame seeds

Rehydrate the dried wakame seaweed in a bowl of warm water for about 5 minutes, then drain and squeeze out excess water.
Thinly slice the cucumbers into rounds or half-moons and place in a mixing bowl.
In a small bowl, whisk together rice vinegar, soy sauce, sugar, and sesame oil to make the dressing.
Pour the dressing over the cucumbers and wakame, tossing gently to combine.
Let the salad sit for 5-10 minutes to allow flavors to meld.
Sprinkle toasted sesame seeds on top before serving.
Serve chilled or at room temperature in bowls.

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Japanese Grilled Mackerel with Steamed Rice and Pickled Vegetables

Japanese · 40 min · fish · pescatarian, dairy-free, high-protein

Ingredients & steps ↓

4 pieces Mackerel fillets
2 cups uncooked Steamed jasmine rice
2 tbsp Rice vinegar
to taste Salt
1 tsp Sugar
1 large Cucumber
1 medium Carrot
2 tbsp Soy sauce
to taste Pickled ginger

Preheat the grill to medium-high heat. Season the mackerel fillets with salt and lightly oil. Grill the fish for about 4-5 minutes per side until cooked through and slightly charred.
While the fish grills, rinse and cook the jasmine rice according to package instructions. Once cooked, fluff with a fork and keep warm.
Prepare pickled vegetables: thinly slice cucumber and carrot. Mix rice vinegar, sugar, and a pinch of salt in a small bowl. Toss vegetables in the vinegar mixture and let sit for 10 minutes.
Serve the grilled mackerel over the steamed rice. Garnish with pickled ginger and additional soy sauce if desired.

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Japanese Keto Chicken & Cabbage Stir-Fry

Japanese · 40 min · chicken · dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

1 lb (450g) boneless skinless chicken thighs
4 cups shredded green cabbage
3 tbsp soy sauce (or coconut aminos for keto)
2 tbsp sesame oil
3 garlic cloves
1 inch piece ginger root
2 green onions
1/4 tsp red pepper flakes (optional)

Slice chicken thighs into thin strips. Mince garlic and ginger. Chop green onions finely. Shred the cabbage.
Heat sesame oil in a large skillet or wok over medium-high heat. Add chicken strips and cook until browned and cooked through, about 8-10 minutes.
Add minced garlic and ginger to the skillet; cook for 1 minute until fragrant.
Add shredded cabbage to the skillet, stirring well. Cook for 5-7 minutes until cabbage is tender but still crisp.
Pour soy sauce (or coconut aminos) over the mixture, stirring to combine. Cook for another 2-3 minutes to allow flavors to meld.
Sprinkle red pepper flakes if using, and garnish with chopped green onions.
Serve hot, dividing into four portions.

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Japanese Keto Chicken Yakitori Skewers

Japanese · 40 min · chicken · dairy-free, keto, low-carb

Ingredients & steps ↓

1 lb Chicken thighs (boneless, skinless)
4 stalks Green onions
1/4 cup Soy sauce (tamari for gluten-free)
2 tbsp Erythritol or keto-friendly sweetener
2 cloves Garlic, minced
1 inch piece Ginger, minced
1 tbsp Sesame oil
1 tbsp Sesame seeds
8 Skewers

Cut chicken thighs into bite-sized pieces and thread onto skewers.
In a bowl, mix soy sauce, erythritol, minced garlic, minced ginger, and sesame oil to create the marinade.
Marinate the chicken skewers in the mixture for at least 10 minutes.
Preheat grill or grill pan over medium-high heat.
Grill the skewers for about 4-5 minutes per side, until cooked through and slightly charred.
While grilling, brush with remaining marinade for extra flavor.
Remove from grill and sprinkle with sesame seeds and chopped green onions.
Serve hot with steamed vegetables or a side salad.

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Japanese Keto Egg & Avocado Breakfast Bowl

Japanese · 20 min · vegetarian, dairy-free, keto, low-carb

Ingredients & steps ↓

4 large Eggs
2 medium Avocado
2 tbsp Soy sauce (gluten-free)
1 tbsp Sesame oil
2 stalks Green onions
1 tsp Sesame seeds

Bring a pot of water to a gentle boil and cook the eggs for 7-8 minutes for soft-boiled eggs. Cool in ice water, peel, and set aside.
Slice the avocados in half, remove the pits, and cut into slices.
In a small bowl, mix soy sauce and sesame oil to create a dressing.
Chop green onions finely.
Assemble the bowls by placing sliced avocados in each serving dish. Add the peeled eggs cut in halves or quarters.
Drizzle the soy-sesame dressing over the eggs and avocado.
Sprinkle with chopped green onions and sesame seeds.
Serve immediately for a fresh, savory breakfast.

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Japanese Keto Salmon & Asparagus Stir-Fry

Japanese · 40 min · fish · pescatarian, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

4 (6 oz each) Salmon fillets
1 bunch (about 1 lb) Asparagus
1/4 cup Soy sauce (or coconut aminos for keto)
2 tbsp Sesame oil
3 Garlic cloves
1 tbsp grated Ginger
2, sliced Green onions
1 tbsp Sesame seeds

Prepare all ingredients: chop garlic, grate ginger, trim asparagus, slice green onions.
Heat sesame oil in a large skillet over medium-high heat.
Add garlic and ginger, sauté for 30 seconds until fragrant.
Place salmon fillets in the skillet, cook for 4-5 minutes per side until browned and cooked through.
Remove salmon and set aside. In the same skillet, add asparagus and stir-fry for about 5-7 minutes until tender but crisp.
Return salmon to the skillet, pour soy sauce over everything, and cook for another 2-3 minutes to combine flavors.
Garnish with sliced green onions and sesame seeds before serving.

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Japanese Keto Salmon & Cabbage Stir-Fry

Japanese · 40 min · fish · pescatarian, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

4 (6 oz each) Salmon fillets
1 small head Green cabbage
3 Garlic cloves
1-inch piece Fresh ginger
3 tbsp Soy sauce (or coconut aminos for keto)
2 tbsp Sesame oil
2 stalks Green onions
1/4 tsp Red pepper flakes
to taste Salt
to taste Black pepper

Slice the green cabbage into thin strips and finely chop garlic and ginger.
Heat 1 tbsp sesame oil in a large skillet or wok over medium-high heat.
Add garlic and ginger; sauté for 1 minute until fragrant.
Add the cabbage to the skillet, season with a pinch of salt and red pepper flakes, and stir-fry for 5-7 minutes until softened.
Push the cabbage to the sides of the skillet and add the salmon fillets to the center, skin-side down.
Cook the salmon for 4-5 minutes per side until cooked through and lightly browned.
Pour soy sauce and remaining sesame oil over the cabbage and salmon, toss gently to combine, and cook for another 2 minutes.
Garnish with sliced green onions before serving.

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Japanese Keto Salmon & Spinach Stir-Fry

Japanese · 30 min · fish · pescatarian, dairy-free, keto, low-carb, high-protein

Ingredients & steps ↓

4 (6 oz each) Salmon fillets
4 cups Fresh spinach
3 tbsp Soy sauce (or coconut aminos)
2 tbsp Sesame oil
3 Garlic cloves
1 inch piece Ginger root
2 Green onions
to taste Salt and pepper

Season the salmon fillets with salt and pepper.
Heat 1 tablespoon of sesame oil in a large skillet over medium-high heat.
Cook the salmon fillets for about 4-5 minutes per side until golden and cooked through. Remove and set aside.
In the same skillet, add chopped garlic and ginger; sauté for 30 seconds until fragrant.
Add spinach to the skillet and stir-fry until wilted, about 2-3 minutes.
Return the salmon to the skillet, breaking it into chunks if desired, and add soy sauce. Toss gently to combine and heat through.
Chop green onions and sprinkle over the stir-fry before serving.
Serve hot, dividing among 4 plates.

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Japanese Keto Tamago Wraps with Spinach and Mushrooms

Japanese · 25 min · vegetarian, dairy-free, keto, low-carb

Ingredients & steps ↓

8 large Eggs
2 cups Fresh spinach
1 cup Mushrooms (shiitake or button)
2 tbsp Soy sauce (or coconut aminos)
2 tbsp Olive oil
to taste Salt
to taste Black pepper

Whisk 4 eggs with a pinch of salt and pepper. Heat a non-stick pan with 1 tbsp olive oil over medium heat. Pour in half of the eggs to make thin omelette layers. Cook until set, then slide onto a plate. Repeat with remaining eggs.
In the same pan, add 1 tbsp olive oil. Sauté sliced mushrooms until tender, then add spinach and cook until wilted. Season with a splash of soy sauce or coconut aminos.
Lay the cooked omelette flat on a cutting board. Spread the sautéed spinach and mushrooms evenly over the omelette.
Roll the omelette tightly to form a wrap. Slice into 1-inch pieces and serve immediately.

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Japanese Miso Salmon & Vegetable Stir-Fry

Japanese · 40 min · fish · pescatarian, dairy-free, low-carb, high-protein

Ingredients & steps ↓

4 pieces (about 6 oz each) Salmon fillets
3 tablespoons Soy sauce
2 tablespoons Miso paste
2 teaspoons Sesame oil
1 tablespoon Vegetable oil
2 cups Broccoli florets
1 large Red bell pepper
2 medium Carrots
3 stalks Green onions
1 tablespoon Sesame seeds
to taste Salt
to taste Black pepper

1. In a small bowl, whisk together soy sauce, miso paste, and sesame oil to create the marinade.
2. Place the salmon fillets in a shallow dish and pour half of the marinade over them. Let sit for 10 minutes.
3. While the salmon marinates, chop the broccoli into bite-sized pieces, thinly slice the red bell pepper and carrots.
4. Heat vegetable oil in a large skillet or wok over medium-high heat. Add the marinated salmon fillets and cook for about 4-5 minutes per side until cooked through. Remove and set aside.
5. In the same skillet, add the broccoli, bell pepper, and carrots. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
6. Return the salmon to the skillet, breaking it into chunks if desired, and pour the remaining marinade over the top. Stir gently to combine and heat through.
7. Garnish with chopped green onions and sesame seeds before serving.

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