Cookbook

Smoky Red Pepper Skillet Eggs with Cheddar

American · 35 min · vegetarian

Ingredients & steps ↓

• 16 oz jarred roasted red peppers
• 1 can (15 oz) crushed tomatoes
• 1 yellow onion
• 4 garlic cloves
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp cayenne
• 1 tsp kosher salt
• 2 tbsp olive oil
• 4 oz sharp cheddar
• 6 large eggs
• 3 scallions
• 4 thick slices sourdough bread

1. Drain the peppers well and chop them coarsely. Warm the oil in a 12-inch skillet over medium and cook the sliced onion 6 minutes until translucent.
2. Add the garlic, smoked paprika, cumin and cayenne and stir 1 minute, until the spices smell toasted rather than dusty.
3. Add the peppers, crushed tomatoes and salt and simmer 10 minutes, until a spoon dragged across the pan leaves a track that holds for a second.
4. Make 6 wells in the sauce and crack an egg into each. Scatter the grated cheddar over the sauce between the eggs, not on top of them.
5. Cover and cook 7 to 9 minutes over medium-low until the whites are completely set and the yolks are firm all the way through.
6. Scatter with sliced scallions and serve straight from the pan with the sourdough toasted.

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Smoky Turkey Chili

Mexican · 45 min · turkey · gluten-free, high-protein

Ingredients & steps ↓

• 1.25 lb ground turkey, 93/7
• 1 large yellow onion, diced
• 1 bell pepper, diced
• 4 cloves garlic, minced
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 2 tbsp chili powder
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) black beans, drained
• 1 can (28 oz) fire-roasted tomatoes
• 1 cup chicken broth
• 1 tbsp olive oil
• 1 tsp kosher salt

1. Heat oil in a Dutch oven over medium-high. Brown turkey 6 min, breaking up; remove if pan is crowded.
2. Add onion + bell pepper; cook 5 min. Add garlic + spices; stir 30 seconds until fragrant.
3. Return turkey; add beans, tomatoes, broth, salt. Simmer uncovered 25 min until thickened.
4. Taste, adjust salt. Serve with cheese, sour cream, cornbread, or over rice.

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Smothered Chicken Thighs Over Rice

American · 45 min · chicken · high-protein

Ingredients & steps ↓

• 2 lb boneless skinless chicken thighs
• 2 cups long-grain white rice
• 2 large yellow onions
• 1/4 cup all-purpose flour
• 2 cups chicken broth
• 1/2 cup heavy cream
• 4 tbsp salted butter
• 2 tbsp vegetable oil
• 4 garlic cloves
• 2 tsp smoked paprika
• 1 tsp dried thyme
• 1 tsp black pepper
• 2 tbsp chopped fresh parsley

1. Start the rice: rinse it until the water runs clear, then simmer with 3 1/2 cups water and a teaspoon of salt, covered, for 18 minutes. Kill the heat and leave the lid on.
2. Pat the thighs completely dry and season hard on both sides with salt, pepper, paprika, and thyme. Dry meat is the whole trick for browning.
3. Heat the oil in a large skillet over medium-high. Lay the thighs in without crowding and leave them alone for 5 minutes, until the underside is mahogany and the meat releases from the pan on its own. Flip, give it 3 more minutes, then move them to a plate.
4. Drop 2 tablespoons of butter into the same skillet and add the sliced onions with a pinch of salt. Cook over medium 10 to 12 minutes, scraping the browned bits off the bottom as the onions release moisture, until they are limp and deeply golden. Stir in the garlic for the last minute.
5. Sprinkle the flour over the onions and stir constantly for 90 seconds so it toasts and loses its raw smell. Pour in the broth a little at a time, whisking each addition smooth before adding more, then stir in the cream.
6. Return the thighs and any juices to the pan, nestling them down into the gravy. Simmer uncovered on low for 12 to 15 minutes, until the gravy thickly coats a spoon and the chicken reads 175F at the center.
7. Fluff the rice with the remaining 2 tablespoons of butter and a fork. Spoon it into wide bowls, lay the chicken on top, and ladle plenty of onion gravy over everything.
8. Finish with the parsley and a fresh grind of black pepper.

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Smothered Okra and Tomatoes

Cajun · 40 min · vegetarian, vegan, gluten-free, dairy-free

Ingredients & steps ↓

• 1.5 lb fresh okra, sliced
• 14 oz can diced tomatoes
• 1 yellow onion
• 1 green bell pepper
• 3 garlic cloves
• 2 tbsp olive oil
• 1 tbsp cajun seasoning
• 2 cups long-grain white rice

1. Heat olive oil in a skillet and saute diced onion, bell pepper, and garlic 5 minutes.
2. Add the sliced okra and cook 10 minutes, stirring, until the sliminess cooks off.
3. Stir in the tomatoes and cajun seasoning.
4. Cover and simmer 15 minutes until the okra is tender and the mixture smothers down.
5. Serve over white rice.

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Smothered Pork Chops With Onion Gravy And White Rice

American · 45 min · pork · high-protein

Ingredients & steps ↓

• 4 (7 oz each) bone-in pork chops
• 2 large, sliced yellow onions
• 1/3 cup all-purpose flour
• 2 cups chicken broth
• 1/2 cup heavy cream
• 3 tbsp unsalted butter
• 2 1/2 tbsp canola oil
• 1 cup dry long-grain white rice
• 1 tbsp total salt, pepper, thyme and garlic powder

1. Cook the rice in 2 cups salted water, covered, for 18 minutes until fluffy, then hold it covered off the heat.
2. Season the chops, dredge them lightly in half the flour, and sear in the oil for 3 minutes per side until a brown crust forms; move them to a plate.
3. Add the butter and onions to the same pan and cook 10 minutes, scraping the bottom, until the onions collapse and turn deep golden.
4. Sprinkle in the remaining flour and stir 1 minute, then whisk in the broth and cream until smooth.
5. Return the chops and any juices, cover, and simmer 12 minutes until the gravy is thick and the chops read 145F at the bone.
6. Spoon the onion gravy over the chops and serve on the rice.

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Snow Crab Legs with Old Bay Butter

American · 30 min · shrimp · pescatarian, keto, low-carb, high-protein

Ingredients & steps ↓

• 6 lb snow crab leg clusters
• 6 tbsp unsalted butter
• 2 tbsp Old Bay seasoning
• 1 tsp smoked paprika
• 3 garlic cloves
• 3 lemons
• 2 fennel bulbs
• 1/2 cup fresh flat-leaf parsley, chopped
• 2 tbsp extra-virgin olive oil

1. Shave the fennel bulbs paper-thin and toss with the olive oil, the juice of 1 lemon, half the parsley, and a pinch of salt; chill — this bright salad is the health-lean counterweight to the butter.
2. Halve the remaining 2 lemons and char them cut-side down in a dry hot skillet 3 to 4 minutes until deeply caramelized. Charred lemon juice is sweeter, smokier, and the signature of this butter.
3. Melt the butter with the minced garlic over low heat 2 minutes, then stir in the Old Bay, smoked paprika, and the juice of 2 charred lemon halves. Keep warm.
4. Set the crab clusters in a large steamer (or a pot with 1 inch of boiling water and a rack), cover, and steam 6 to 8 minutes until heated through and fragrant — the crab is already cooked, so you're only warming it, and overdoing it toughens the meat.
5. Pile the crab on a platter, pour half the charred-lemon Old Bay butter into dipping bowls, and brush the rest right over the shells.
6. Scatter with the remaining parsley and serve with the fennel salad, the remaining charred lemon halves for squeezing, crackers, and a roll of paper towels — this is hands-on eating.

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Soft Scrambled Eggs With Smoked Salmon And Chive Cream Cheese

American · 20 min · fish · pescatarian, gluten-free, keto, low-carb, high-protein

Ingredients & steps ↓

• 12 eggs
• 12 oz, sliced cold-smoked salmon
• 8 oz, softened cream cheese
• 4 tbsp unsalted butter
• 2, sliced avocado
• 1/4 cup, chopped fresh chives
• 2 tbsp, drained capers
• 1 cup, halved cherry tomatoes
• 1, cut in wedges lemon
• 1 tsp kosher salt
• 1/2 tsp black pepper

1. Beat the cream cheese with the chives and a grind of pepper until it is spreadable, and set it out so it does not seize on the hot eggs.
2. Whisk the eggs with the salt until they are completely uniform in color, with no streaks of white left.
3. Melt the butter in a nonstick skillet over low heat, pour in the eggs, and stir slowly and constantly with a rubber spatula for 5 to 6 minutes, pulling curds in from the edges. Take the pan off the heat while they still look slightly wet, because they finish cooking on the plate.
4. Spoon the eggs onto plates and drape the smoked salmon over them so it warms without cooking.
5. Add a spoonful of the chive cream cheese, the avocado, tomatoes and capers, and squeeze a lemon wedge over the top.

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Soft-Shell Crab Sandwich on Brioche

American · 30 min · shrimp · pescatarian

Ingredients & steps ↓

• 4 cleaned soft-shell crabs
• 1/2 cup all-purpose flour
• 1/4 cup fine cornmeal
• 1 cup buttermilk
• 4 brioche buns
• 2 tbsp butter
• 1/3 cup mayonnaise
• 1 lemon
• 2 tsp Old Bay seasoning
• 1/4 tsp cayenne pepper
• 4 leaves butter lettuce
• 1 beefsteak tomato
• 1/2 cup neutral frying oil

1. Ask the fishmonger to clean the crabs; if they arrive whole, snip off the face behind the eyes, lift each side of the top shell and pull out the feathery gills, then remove the apron underneath.
2. Soak the crabs in the buttermilk for 10 minutes while you stir the mayonnaise with the zest and juice of half the lemon.
3. Mix the flour, cornmeal, Old Bay and cayenne in a shallow dish.
4. Pour the oil into a large skillet to a depth of about 1/4 inch and bring it to 350°F over medium-high heat.
5. Lift each crab from the buttermilk, let it drip, press it firmly into the flour mixture on both sides and shake off the excess.
6. Fry top-shell down for 3 minutes, then turn with tongs and fry 3 minutes more, until the shell is deep golden and crisp and the body feels firm — stand back, as the crabs spit.
7. Drain on a rack and salt lightly while hot.
8. Toast the buns in the butter, spread both cut sides with lemon mayonnaise and build with lettuce, tomato and a crab, legs hanging out over the edges.

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Sole Meuniere

French · 20 min · fish · pescatarian, keto, low-carb, high-protein

Ingredients & steps ↓

• 4 (5 oz each) sole fillets
• 1/2 cup all-purpose flour
• 5 tbsp unsalted butter
• 1 lemon
• 3 tbsp chopped fresh parsley
• 1 tbsp vegetable oil
• 1/2 tsp fine sea salt
• 1/4 tsp black pepper

1. Season the sole and dredge lightly in flour, shaking off the excess.
2. Heat the oil with 1 tablespoon butter in a large skillet over medium-high heat.
3. Cook the fillets for about 2 minutes per side until golden, then transfer to warm plates.
4. Wipe the pan, add the remaining butter, and cook until it turns nutty brown.
5. Off the heat stir in lemon juice and parsley, then spoon the brown butter sauce over the fish.

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Som Tum Jay (Vegan Green Papaya Salad)

Thai · 20 min · beans · vegetarian, vegan, dairy-free

Ingredients & steps ↓

• 4 cups green papaya, shredded
• 1 cup cherry tomatoes, halved
• 1/2 cup long beans, cut
• 3 cloves garlic
• 2 Thai bird chilies
• 3 tbsp lime juice
• 2 tbsp soy sauce
• 2 tbsp palm sugar
• 1/3 cup roasted peanuts

1. In a large mortar, pound the garlic and chilies into a rough paste.
2. Add the palm sugar, soy sauce, and lime juice and pound until the sugar dissolves.
3. Add the long beans and tomatoes and lightly bruise them so they release their juice.
4. Add the shredded papaya and gently pound and toss with a spoon to coat without mashing.
5. Fold in the roasted peanuts and serve immediately.

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Sopa de Fideo

Mexican · 30 min · vegetarian, vegan

Ingredients & steps ↓

• 7 oz fideo pasta
• 4 roma tomatoes
• 1/2 white onion
• 2 garlic cloves
• 5 cups vegetable broth
• 2 tbsp vegetable oil
• 1/3 cup crumbled queso fresco
• 1 avocado
• 1 lime

1. Toast the fideo in oil over medium heat for 3 to 4 minutes, stirring until golden brown.
2. Blend tomatoes, onion, and garlic until smooth and strain.
3. Pour the tomato puree over the toasted fideo and cook for 3 minutes until slightly reduced.
4. Add the broth, bring to a boil, then simmer for 8 to 10 minutes until the noodles are tender.
5. Season with salt and a squeeze of lime.
6. Ladle into bowls and top with queso fresco and diced avocado.

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Soupe a l'Oignon Gratinee

French · 60 min

Ingredients & steps ↓

• 2 lb thinly sliced yellow onions
• 3 tbsp unsalted butter
• 6 cups beef stock
• 1/2 cup dry white wine
• 4 thick slices baguette
• 1 1/2 cups grated gruyere cheese
• 4 sprigs fresh thyme
• 1 bay leaf

1. Melt the butter in a heavy pot and cook the onions over medium-low heat, stirring often, for about 35 minutes until deep golden and jammy.
2. Pour in the white wine to deglaze and scrape up the browned bits.
3. Add the beef stock, thyme, and bay leaf, then simmer for 15 minutes and season to taste.
4. Toast the baguette slices and ladle the soup into oven-safe bowls.
5. Float a toast on each bowl, mound with gruyere, and broil for 3 to 4 minutes until bubbling and browned.

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Sourdough Sage and Onion Stuffing

American · 120 min

Ingredients & steps ↓

• 1 1/2 lb sourdough loaf
• 3/4 cup (1 1/2 sticks) unsalted butter
• 3 large yellow onions, thinly sliced
• 4 celery stalks, chopped
• 4 garlic cloves, minced
• 1/4 cup fresh sage, chopped
• 1 tbsp fresh thyme leaves
• 1 tsp fennel seed, crushed
• 2 large eggs
• 2 1/2 cups low-sodium chicken broth
• 1/2 cup flat-leaf parsley, chopped

1. Heat the oven to 300F. Tear or cube the sourdough into rough 1-inch pieces, spread on two sheet pans, and dry in the oven 20 minutes, tossing once. Tip into your biggest bowl. Raise the oven to 375F.
2. Melt the butter in a wide skillet over medium and cook the onions with a big pinch of salt, stirring now and then, 15 minutes, until soft and golden at the edges — this slow start is where the flavor lives.
3. Add the celery, garlic, chopped sage, thyme, and crushed fennel seed — our sage-fennel seasoning, which reads faintly like breakfast sausage without any sausage — and cook 5 minutes more.
4. Scrape the vegetables and every bit of the herb butter over the bread. Whisk the eggs into the broth, pour it over, add the parsley and a few grinds of pepper, and fold until the bread is evenly moistened.
5. Pile into a buttered 9x13 baking dish. Cover with foil and bake 30 minutes at 375F.
6. Uncover and bake 20 minutes more, until the top is crackly and deep golden. Rest 10 minutes before serving.

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South African Boerewors and Pap Bowl

African · 45 min · pork · gluten-free, dairy-free

Ingredients & steps ↓

• 1 lb boerewors sausage
• 1.5 cups white maize meal
• 4 roma tomato
• 1 yellow onion
• 2 garlic cloves
• 1 tsp paprika
• 2 tbsp vegetable oil

1. Bring 4 cups salted water to a boil, whisk in the maize meal, then cover and steam on low 25 minutes, stirring twice, into a stiff pap.
2. Meanwhile pan-fry the coiled boerewors over medium 12 minutes, turning, until browned and cooked through; slice.
3. For the relish, soften chopped onion in oil 5 minutes, add garlic and paprika, then chopped tomatoes.
4. Simmer the tomato relish 8 minutes until saucy and season with salt.
5. Spoon pap into bowls, top with sliced boerewors and the tomato relish.
6. Serve hot.

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South Asian Spiced Lentil & Vegetable Curry

· 45 min · beans · vegetarian, vegan, gluten-free

Ingredients & steps ↓

• 1 cup red lentils
• 1 cup coconut milk
• 2 cups spinach
• 1 large tomato
• 1 onion
• 2 garlic cloves
• 1 tbsp curry powder
• 1 tbsp olive oil
• to taste salt

1. Rinse the lentils thoroughly under cold water and set aside.
2. Chop the onion and tomato into small pieces.
3. Heat 1 tbsp olive oil in a saucepan over medium heat.
4. Add chopped onion and cook 5 min until translucent and fragrant.
5. Add minced garlic and cook 30 sec more.
6. Stir in curry powder and cook 1 min to toast spices.
7. Add lentils, tomato, coconut milk, and 2 cups water.
8. Bring to a boil, then reduce heat to low, cover, and simmer 25 min until lentils are tender.
9. Stir in spinach and cook 2-3 min until wilted.
10. Season with salt to taste before serving.

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South Indian Lemon Rice

Indian · 25 min · vegetarian, vegan, gluten-free

Ingredients & steps ↓

• 4 cups cooked basmati rice
• 2 lemon
• 1/3 cup raw peanuts
• 1 tsp mustard seeds
• 1 tbsp chana dal
• 1 sprig curry leaves
• 1/2 tsp ground turmeric
• 1 green chili
• 3 tbsp neutral oil

1. Heat oil over medium, add mustard seeds and let them pop, then add chana dal and peanuts and fry until golden, 2 minutes.
2. Add curry leaves and chopped green chili, cook 30 seconds.
3. Stir in turmeric off the heat briefly so it does not burn.
4. Add cooled cooked rice and salt, tossing gently to coat evenly.
5. Turn off heat, squeeze in lemon juice and fold through carefully.

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Southern Buttermilk Biscuits and Sausage Gravy

American · 20 min · pork

Ingredients & steps ↓

• 8 refrigerated buttermilk biscuits
• 1 lb pork breakfast sausage
• 1/4 cup all-purpose flour
• 2.5 cups whole milk
• 1 tsp black pepper
• 1/2 tsp salt

1. Bake biscuits according to package directions until golden.
2. Meanwhile brown sausage in a large skillet over medium heat, crumbling, about 6 minutes.
3. Sprinkle flour over the sausage and drippings; stir and cook 1 minute.
4. Gradually whisk in milk and bring to a simmer, stirring, until thickened, 3 to 4 minutes.
5. Season with salt and generous black pepper.
6. Split warm biscuits and ladle gravy over the top.

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Southern Fried Chicken Sandwich

Bbq · 40 min · chicken · high-protein

Ingredients & steps ↓

• 4 boneless skinless chicken thighs
• 1 cup buttermilk
• 1.5 cups all-purpose flour
• 1 tbsp paprika
• 1 tbsp garlic powder
• 2 tsp kosher salt
• 4 brioche buns
• 1/2 cup dill pickle chips
• 4 cups peanut oil

1. Soak the chicken thighs in buttermilk with 1 tsp salt for 20 minutes.
2. Dredge each thigh in flour seasoned with paprika, garlic powder, and remaining salt, pressing to coat.
3. Heat the peanut oil to 350°F and fry the thighs until golden and the internal temperature reaches 165°F, about 6 minutes.
4. Drain the chicken on a rack.
5. Toast the brioche buns and assemble with the fried chicken and pickle chips.

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Southern Fried Fish Plate With Cheese Grits And Green Beans

American · 50 min · fish · high-protein

Ingredients & steps ↓

• 3 lb (4 large fillets) catfish fillets
• 1 1/2 cups yellow cornmeal
• 2 quarts (about 1/2 cup absorbed) vegetable oil for frying
• 1 1/2 cups stone-ground grits
• 1 3/4 cups sharp cheddar, shredded
• 4 tbsp unsalted butter
• 1 1/4 cups whole milk
• 1 lb green beans, trimmed
• 2 oz (3 slices) thick-cut bacon, chopped
• 2 lemons lemons
• 1 tsp cayenne plus salt cayenne, garlic powder, salt, black pepper

1. Bring 4 cups of water and the milk to a boil with a big pinch of salt, then rain in the grits while whisking. Drop the heat and cook 25 to 30 minutes, stirring often, until they are thick and no longer gritty on the tongue.
2. Cook the bacon in a skillet over medium heat until crisp, 8 minutes, then add the green beans and a splash of water, cover, and steam 8 minutes until tender and glossed with the bacon fat.
3. Season the cornmeal with the cayenne, garlic powder, salt, and pepper. Pat the fillets very dry, salt them, and press them into the cornmeal on both sides so the coating sticks in a thick, even layer.
4. Heat 1 1/2 inches of oil in a heavy pot to 350F. Fry two fillets at a time for 5 to 6 minutes, turning once, until the crust is deep gold and the fish flakes when you press the thickest part. Drain on a rack and salt immediately.
5. Beat the butter and cheddar into the finished grits off the heat until they are glossy and pourable, adding a splash of hot water if they have gone stiff.
6. Spoon the grits into wide bowls, lay a fillet across, add the green beans and a lemon wedge, and squeeze the lemon over the fish at the table.

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Southwest Chicken Rice Bowl

American · 35 min · chicken · gluten-free, high-protein

Ingredients & steps ↓

• 2 cups Cooked white rice
• 2 cups Cooked chicken breast, shredded
• 1 cup Black beans, drained and rinsed
• 1 cup Corn kernels
• 1 cup Cherry tomatoes, halved
• 1/4 cup Fresh cilantro, chopped
• 1 lime Lime, cut into wedges
• 1/2 cup Shredded cheddar cheese
• 2 tbsp Olive oil
• 1 tsp Chili powder
• to taste Salt
• to taste Black pepper

1. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add shredded chicken, chili powder, salt, and pepper. Cook for 5-7 minutes until heated through and slightly browned.
2. Meanwhile, in a small bowl, combine cherry tomatoes, cilantro, and a squeeze of lime juice. Set aside for a fresh salsa topping.
3. Warm the cooked rice in the microwave or on the stovetop until hot.
4. In the skillet with chicken, add black beans and corn; cook for another 3-4 minutes until heated.
5. Divide the rice among four bowls. Top each with the chicken, bean, and corn mixture.
6. Sprinkle shredded cheddar cheese over each bowl and let it melt slightly.
7. Add a spoonful of the tomato-cilantro salsa on top, and serve with lime wedges on the side.

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Southwest Egg White Scramble Bowl

Tex-mex · 15 min · beans · vegetarian, gluten-free

Ingredients & steps ↓

• 1.5 cups (about 10) Egg whites
• 1 cup, rinsed Canned black beans
• 1, diced Red bell pepper
• 2 cups Baby spinach
• 1 cup, halved Grape tomatoes
• 1/2 cup Shredded pepper jack cheese
• 1 tsp Ground cumin
• 1 tbsp Olive oil

1. Heat olive oil in a nonstick skillet over medium. Saute the bell pepper until softened, about 4 minutes.
2. Add the black beans and cumin and warm through, about 2 minutes.
3. Add spinach and cook until just wilted, about 1 minute.
4. Pour in the egg whites and gently scramble until set, about 3 minutes.
5. Divide into bowls, top with grape tomatoes and pepper jack cheese, and serve.
6. Let the cheese melt from residual heat before eating.

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Southwest Grilled Chicken Salad

Tex-mex · 25 min · chicken · low-carb, high-protein

Ingredients & steps ↓

• 1 lb Boneless skinless chicken breast
• 2, chopped Romaine hearts
• 1 cup, rinsed Canned black beans
• 1.5 cups, halved Cherry tomatoes
• 1, diced Avocado
• 1/3 cup, crumbled Cotija cheese
• 1/2 cup Tortilla strips
• 1/3 cup Chipotle ranch dressing
• 1 tbsp Taco seasoning

1. Rub the chicken with taco seasoning.
2. Grill or pan-sear over medium-high until 165F internal, about 6 minutes per side. Rest 5 minutes, then slice.
3. Divide the chopped romaine among four plates.
4. Top with black beans, cherry tomatoes, avocado, and sliced chicken.
5. Sprinkle with cotija and tortilla strips.
6. Drizzle with chipotle ranch just before serving.

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Spaghetti Aglio e Olio

Italian · 20 min · vegetarian

Ingredients & steps ↓

• 12 oz spaghetti
• 6 cloves garlic, thinly sliced
• 1/3 cup olive oil
• 1/2 tsp red pepper flakes
• 1/3 cup flat-leaf parsley, chopped
• 1/2 cup parmesan, grated (optional topping)
• to taste kosher salt
• to taste black pepper

1. Boil salted water; cook spaghetti to al dente. Reserve 1 cup pasta water before draining.
2. Meanwhile, warm olive oil in a wide skillet over medium-low. Add garlic; cook until just golden (3–4 min).
3. Add red pepper flakes; swirl 10 seconds. Pour in 1/2 cup pasta water — it'll sizzle and emulsify.
4. Add drained pasta, toss to coat. Add parsley, salt, pepper. Splash more pasta water if dry. Serve hot — the traditional dish is cheese-free, but pass grated parmesan at the table for anyone who wants it.

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Spaghetti Bolognese

· 30 min · beef · dairy-free, high-protein

Ingredients & steps ↓

• 1 lb ground beef
• 1 onion
• 2 garlic cloves
• 28 oz canned crushed tomatoes
• 1 tbsp olive oil
• 8 oz spaghetti
• 1 tsp basil
• to taste salt
• to taste pepper

1. Bring a large pot of salted water to a boil, cook spaghetti according to package, drain and set aside.
2. While pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat.
3. Add chopped onion and cook until translucent, about 5 min.
4. Stir in minced garlic and cook 1 min more.
5. Add ground beef, cook until browned, about 8 min.
6. Pour in crushed tomatoes, add basil, salt, and pepper.
7. Reduce heat to low and simmer for 10-15 min to develop flavor.
8. Serve sauce over cooked spaghetti.

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Spaghetti alla Carbonara with Pancetta

Italian · 30 min · high-protein

Ingredients & steps ↓

• 1 lb spaghetti
• 8 oz pancetta
• 4 eggs
• 1 cup pecorino romano
• 1 tsp black pepper
• to taste salt

1. Boil spaghetti in salted water until al dente; reserve 1 cup pasta water.
2. Render diced pancetta in a dry skillet over medium heat until crisp.
3. Whisk whole eggs with grated pecorino and plenty of black pepper.
4. Toss hot drained pasta with the pancetta and its fat off the heat.
5. Add the egg mixture, tossing quickly and loosening with pasta water to form a silky sauce.

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Spaghetti with Garlic and Olive Oil

Italian · 25 min · vegetarian, vegan

Ingredients & steps ↓

• 12 oz spaghetti
• 6 garlic cloves
• 1/2 cup extra-virgin olive oil
• 1/2 tsp red pepper flakes
• 1/4 cup fresh parsley
• 1/4 cup pecorino romano
• to taste salt

1. Boil spaghetti in salted water until al dente, about 9 minutes; reserve 1 cup pasta water.
2. Thinly slice garlic and warm it gently in olive oil over medium-low heat until pale gold, about 4 minutes.
3. Add red pepper flakes and a splash of pasta water, swirling to form a light sauce.
4. Toss drained pasta in the oil, adding pasta water as needed to coat evenly.
5. Finish off heat with chopped parsley and, if you like, grated pecorino; season and serve.

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Spanakopita Spinach and Feta Pie

Greek · 65 min · vegetarian

Ingredients & steps ↓

• 1 lb frozen spinach, thawed
• 1 (16 oz) package phyllo dough
• 8 oz feta cheese
• 2 eggs
• 4 green onions
• 1/4 cup fresh dill
• 1/2 cup olive oil
• 1 pinch nutmeg

1. Squeeze the spinach very dry and mix with crumbled feta, beaten eggs, chopped green onion, dill, and nutmeg.
2. Brush a baking dish with olive oil and lay down 6 phyllo sheets, brushing oil between each.
3. Spread the spinach filling evenly over the base layer.
4. Top with 6 more oiled phyllo sheets and tuck in the edges.
5. Score the top into portions and brush with oil.
6. Bake at 375F for 35 minutes until the phyllo is deep golden and crisp.
7. Cool 10 minutes before cutting.

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Spanakopita with Homemade Phyllo Shortcut

Greek · 215 min · vegetarian, low-carb

Ingredients & steps ↓

• 1 lb box frozen phyllo dough
• 2 lb frozen chopped spinach
• 12 oz feta cheese
• 4 eggs
• 12 tbsp unsalted butter
• 1 bunch scallions
• 1/2 cup chopped fresh dill
• 1 lemon
• 1 tsp dried Greek oregano
• 1/4 tsp ground nutmeg

1. The shortcut is store phyllo handled right, not homemade dough: leave the phyllo in its sealed sleeve on the counter 2 hours to thaw completely. Do not open it early and do not rush it in the microwave — cold or partially frozen sheets crack.
2. Meanwhile, thaw the spinach and squeeze it absolutely dry in a clean kitchen towel, working in handfuls. You should get about 3/4 cup of liquid out — wet spinach is soggy spanakopita.
3. Melt the butter. In a big bowl, mix the spinach, crumbled feta, eggs, sliced scallions, dill, the zest of the lemon, oregano, nutmeg, and 1/2 tsp black pepper. Go easy on added salt — the feta carries it.
4. Heat the oven to 375F. Open the phyllo, unroll it, and immediately cover the stack with a barely damp towel. Take one sheet at a time and re-cover the stack every time.
5. Layer 8 sheets in a buttered 9x13 pan, brushing every sheet with melted butter and letting edges climb the sides.
6. Spread the filling evenly, then layer the remaining 8 or so sheets on top, buttering each one. Tuck the edges in and brush the top generously.
7. Score the top layers into 12 squares with a sharp knife — cutting after baking shatters the crust.
8. Bake 40-45 minutes until deep golden and crisp through the scored lines. Rest 15 minutes before cutting so the filling sets.

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Spiced Chicken and Couscous Bowl

Mediterranean · 30 min · chicken · dairy-free, high-protein

Ingredients & steps ↓

• 1 lb boneless chicken thighs
• 1 cup whole-wheat couscous
• 2 tsp ras el hanout
• 1, diced zucchini
• 1, diced red bell pepper
• 1/4 cup, chopped dried apricots
• 1/2, juiced lemon
• 2 tbsp extra-virgin olive oil

1. Toss the chicken with ras el hanout, salt, and 1 tablespoon olive oil.
2. Sear the chicken in a skillet over medium-high heat for 6 minutes per side to 165F, then rest and slice.
3. In the same pan, saute the zucchini and bell pepper for 6 minutes until tender-crisp.
4. Pour boiling water over the couscous, cover, and let steam 5 minutes, then fluff with a fork.
5. Fold the vegetables, apricots, lemon juice, and remaining oil into the couscous and top with the chicken.

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Spiced Indian Egg & Spinach Breakfast Skillet

Indian · 25 min · vegetarian, gluten-free, dairy-free, keto, low-carb

Ingredients & steps ↓

• 8 large Eggs
• 4 cups Fresh spinach
• 1 medium Onion
• 1 large Tomato
• 1 small Green chili (optional)
• 1 tsp Ginger garlic paste
• 1 tsp Garam masala
• 1/2 tsp Turmeric powder
• 1/2 tsp Cumin seeds
• to taste Salt
• to taste Black pepper
• 2 tbsp Olive oil

1. Heat olive oil in a large skillet over medium heat. Add cumin seeds and sauté until fragrant.
2. Add chopped onions and green chili (if using), cook until onions are translucent.
3. Stir in ginger garlic paste, turmeric, and garam masala; cook for 1 minute.
4. Add chopped tomato and cook until softened.
5. Reduce heat to low, add spinach and cook until wilted, about 2-3 minutes.
6. Crack eggs over the sautéed vegetables, season with salt and pepper, and gently scramble until eggs are fully cooked.
7. Serve hot, garnished with additional spices if desired.

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Spiced Indian Fish & Vegetable Breakfast Hash

Indian · 30 min · fish · pescatarian, gluten-free, dairy-free, low-carb

Ingredients & steps ↓

• 1 lb Firm white fish fillets (e.g., cod or tilapia)
• 2 cups Mixed vegetables (bell peppers, carrots, peas)
• 1 small Red onion
• 3 Garlic cloves
• 1-inch piece Ginger
• 1 tsp Turmeric powder
• 1 tsp Cumin seeds
• ½ tsp Chili powder
• to taste Salt
• 2 tbsp Olive oil or vegetable oil
• 2 tbsp Fresh cilantro
• 1 Lemon or lime

1. Dice the fish fillets into bite-sized pieces and season with a pinch of salt and half of the turmeric powder.
2. Heat 1 tablespoon of oil in a large skillet over medium heat. Add cumin seeds and let them splutter, then add chopped red onion, minced garlic, and grated ginger. Sauté until fragrant and onions are translucent, about 3-4 minutes.
3. Add chopped vegetables to the skillet and cook for another 5-7 minutes until tender but still colorful.
4. Push the vegetables to one side of the skillet. Add the remaining oil and the seasoned fish pieces to the cleared side. Cook fish for 3-4 minutes until opaque and cooked through.
5. Mix the fish into the vegetables, sprinkle with chili powder, remaining turmeric, and salt to taste. Cook for another 2 minutes to blend flavors.
6. Squeeze fresh lemon or lime juice over the hash and garnish with chopped cilantro.
7. Serve hot directly from the skillet for a flavorful, protein-packed Indian-inspired breakfast.

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Spiced Indian Fish & Vegetable Stir-Fry

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

Ingredients & steps ↓

• 1 lb Firm white fish fillets (such as cod or tilapia)
• 2 Bell peppers (mixed colors)
• 2 Carrots
• 8 oz Green beans
• 3 Garlic cloves
• 1-inch piece Ginger
• 2 tbsp Coconut oil or vegetable oil
• 1 tsp Turmeric powder
• 1 tsp Coriander powder
• 1 tsp Cumin powder
• 1/2 tsp Chili powder (optional for heat)
• 2 tbsp Lemon juice
• to taste Salt
• to taste Black pepper

1. Cut the fish fillets into bite-sized pieces and season lightly with salt and pepper.
2. Chop the bell peppers, carrots, and green beans into thin strips. Mince garlic and ginger.
3. Heat 1 tablespoon of coconut oil in a large skillet or wok over medium-high heat.
4. Add garlic and ginger; sauté for 30 seconds until fragrant.
5. Add the chopped vegetables and stir-fry for about 5-7 minutes until they are tender-crisp.
6. Push the vegetables to the side, add the remaining oil, and then add fish pieces to the skillet. Cook for about 4-5 minutes until fish is opaque and cooked through.
7. Sprinkle turmeric, coriander, cumin, and chili powder over the fish and vegetables; stir well to coat evenly.
8. Finish with lemon juice, adjust salt and pepper, and serve hot.

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Spiced Indian Masala Egg & Tomato Breakfast Toasts

Indian · 30 min · vegetarian, dairy-free

Ingredients & steps ↓

• 6 large eggs
• 3 ripe tomatoes
• 4 whole wheat bread slices
• 1 small onion
• 1 green chili
• 2 tbsp fresh coriander leaves
• 1/2 tsp turmeric powder
• 1/2 tsp cumin seeds
• 1/4 tsp garam masala
• 2 tbsp olive oil
• to taste salt
• to taste black pepper

1. Chop the tomatoes, onion, green chili, and coriander leaves finely.
2. In a bowl, beat the eggs with a pinch of salt, pepper, turmeric, garam masala, and chopped coriander.
3. Heat 1 tablespoon of olive oil in a pan over medium heat. Add cumin seeds and let them splutter.
4. Add chopped onions and green chili; sauté until onions are translucent.
5. Add chopped tomatoes to the pan, cook until they soften and form a thick mixture, about 5 minutes.
6. Pour the beaten eggs into the pan, stirring gently to scramble with the tomato mixture, cook until eggs are just set, about 3-4 minutes.
7. Meanwhile, toast the bread slices until golden brown.
8. Serve the spicy egg tomato scramble over toasted bread slices, garnished with fresh coriander leaves.

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Spiced Indian Prawn & Vegetable Breakfast Wraps

Indian · 30 min · shrimp · pescatarian, dairy-free

Ingredients & steps ↓

• 300g Large prawns (shrimp), peeled and deveined
• 4 Whole wheat tortillas
• 1 Red bell pepper, sliced
• 1 cup Spinach leaves
• 1 Onion, finely chopped
• 2 Garlic cloves, minced
• 1 tsp Garam masala
• 1/2 tsp Turmeric powder
• 1/2 tsp Cumin powder
• 2 tbsp Olive oil
• to taste Salt
• to taste Black pepper
• 4 Lemon wedges (for serving)

1. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add chopped onion and minced garlic; sauté until translucent, about 2 minutes.
2. Add sliced red bell pepper and cook for another 3 minutes until slightly softened.
3. Stir in garam masala, turmeric, cumin, salt, and black pepper. Cook for 1 minute to toast spices.
4. Add prawns to the skillet and cook until pink and opaque, about 4-5 minutes, stirring occasionally.
5. Add spinach leaves and cook until wilted, about 1-2 minutes. Remove from heat.
6. Warm the whole wheat tortillas in a dry pan or microwave for 20 seconds.
7. Divide the prawn and vegetable mixture evenly among the tortillas, roll up tightly.
8. Serve with lemon wedges on the side for an added zest.

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Spiced Indian Salmon Breakfast Bowl

Indian · 30 min · fish · pescatarian, gluten-free, high-protein

Ingredients & steps ↓

• 4 (about 150g each) Salmon fillets
• 1 cup Plain yogurt
• 1 cup Cherry tomatoes
• 1/4 cup Fresh cilantro
• 1 Lemon
• 1 tsp Ginger paste
• 1 tsp Garlic paste
• 1/2 tsp Garam masala
• 1/2 tsp Turmeric powder
• 2 tbsp Olive oil
• to taste Salt
• to taste Black pepper
• 2 cups Cooked basmati rice
• 1 Cucumber

1. Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
2. Rub salmon fillets with 1 tsp olive oil, garam masala, turmeric, garlic paste, ginger paste, salt, and pepper. Place on baking sheet.
3. Bake salmon for 12-15 minutes until cooked through and flaky.
4. Meanwhile, prepare the yogurt sauce by mixing yogurt with chopped cilantro, lemon juice, a pinch of salt, and pepper.
5. Slice cherry tomatoes and cucumber for garnish and additional freshness.
6. Fluff cooked basmati rice and divide into four bowls.
7. Top each bowl with a baked salmon fillet, a dollop of yogurt sauce, cherry tomatoes, cucumber slices, and fresh cilantro.
8. Serve immediately with lemon wedges on the side.

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Spiced Indian Salmon Breakfast Tacos

Indian · 30 min · fish · pescatarian

Ingredients & steps ↓

• 4 pieces (about 4 oz each) Salmon fillets
• 8 Small corn or wheat tortillas
• 1/2 cup Greek yogurt
• 2 medium Tomatoes
• 1 small Red onion
• 1/4 cup Fresh cilantro
• 1 Lemon
• 1 tsp Garam masala
• 1/2 tsp Turmeric powder
• 1/2 tsp Cumin powder
• 2 tbsp Olive oil

1. Preheat oven to 400°F (200°C). Season salmon fillets with garam masala, turmeric, cumin, salt, and pepper. Drizzle with 1 tbsp olive oil.
2. Bake salmon for 10-12 minutes until cooked through. Flake into large chunks.
3. Meanwhile, dice tomatoes and red onion. Chop cilantro. Mix together in a bowl with a squeeze of lemon juice, a pinch of salt, and a teaspoon of olive oil to make a simple salsa.
4. Warm tortillas in a dry skillet or oven for a few minutes.
5. Spread a spoonful of Greek yogurt on each tortilla. Top with flaked salmon and spoon some tomato salsa over it.
6. Garnish with additional cilantro and a squeeze of lemon if desired.
7. Serve immediately.

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Spiced Lamb Kofta Kebabs

Middle-eastern · 40 min · lamb · high-protein

Ingredients & steps ↓

• 1.5 lb ground lamb
• 1/2 yellow onion
• 3 garlic cloves
• 1/4 cup fresh mint
• 1.5 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cinnamon
• 3/4 cup plain yogurt
• 4 pita bread

1. Grate the onion and squeeze dry; mince the garlic and mint.
2. Mix lamb with onion, garlic, mint, cumin, coriander, cinnamon, and 1.5 tsp salt until cohesive.
3. Shape into 8 oval koftas around skewers and chill 15 minutes.
4. Grill or broil over high heat, turning, 12-14 minutes until browned and cooked through.
5. Stir a little grated garlic and salt into the yogurt for a sauce.
6. Serve the koftas in warm pita with the yogurt sauce.

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Spiced Lamb Meatballs in Tomato Sauce

Mediterranean · 40 min · lamb · dairy-free, low-carb

Ingredients & steps ↓

• 1 lb ground lamb
• 3, minced garlic cloves
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 can (14 oz) canned crushed tomatoes
• 1, diced yellow onion
• 1/4 cup, chopped fresh parsley
• 2 tbsp extra-virgin olive oil

1. Mix the lamb with half the garlic, cumin, coriander, salt, and parsley, then roll into 16 meatballs.
2. Brown the meatballs in olive oil over medium-high heat, turning until seared on all sides, then set aside.
3. Soften the onion and remaining garlic in the same pan for 5 minutes.
4. Add the crushed tomatoes and a splash of water and simmer 5 minutes.
5. Return the meatballs to the sauce, cover, and simmer for 12 minutes until cooked through.
6. Finish with parsley and serve over rice, couscous, or with flatbread.

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Spicy Chicken & Cauliflower Rice Bowl

Mexican · 35 min · chicken · gluten-free, dairy-free, low-carb, high-protein

Ingredients & steps ↓

• 1 lb boneless skinless chicken breasts
• 4 cups cauliflower rice
• 2 bell peppers (mixed colors)
• 1 jalapeño pepper
• 2 tbsp olive oil
• 3 garlic cloves
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp chili powder
• 1 lime
• 1/4 cup fresh cilantro

1. Dice the chicken breasts into bite-sized pieces. Season with cumin, paprika, chili powder, salt, and pepper.
2. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Cook the chicken until browned and cooked through, about 7-8 minutes. Remove and set aside.
3. Chop bell peppers and jalapeño. In the same skillet, add another tablespoon of olive oil and sauté peppers and jalapeño until tender, about 5 minutes.
4. Add minced garlic to the skillet and cook for 1 minute. Return chicken to the skillet and stir to combine. Squeeze lime juice over the mixture.
5. Meanwhile, cook cauliflower rice according to package instructions or sauté in a separate pan with a teaspoon of olive oil until tender, about 5 minutes.
6. Assemble bowls by dividing cauliflower rice among four bowls, topping with the spicy chicken and pepper mixture.
7. Garnish with chopped cilantro and an extra squeeze of lime if desired.

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Spicy Chickpea & Spinach Wraps

Indian · 35 min · beans · vegetarian, vegan

Ingredients & steps ↓

• 1 can (15 oz) canned chickpeas
• 2 cups fresh spinach
• 2 garlic cloves
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp red chili powder
• 4 large whole wheat tortillas
• 1 lemon
• to taste salt
• to taste black pepper

1. Drain and rinse the canned chickpeas. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add minced garlic and sauté until fragrant, about 30 seconds.
2. Add chickpeas to the skillet along with cumin, coriander, chili powder, salt, and pepper. Cook for 5-7 minutes, mashing some chickpeas with the back of a spatula for a mashed texture.
3. Stir in fresh spinach and cook until wilted, about 2-3 minutes. Squeeze fresh lemon juice over the mixture and stir well.
4. Warm the tortillas briefly in a dry pan or microwave. Spoon the chickpea and spinach mixture onto each tortilla, roll up tightly, and serve.

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Spicy Chickpea & Vegetable Wraps

Indian · 35 min · beans · vegetarian

Ingredients & steps ↓

• 1 can (15 oz) Canned chickpeas
• 1 large Red bell pepper
• 2 medium Carrot
• 1/2 cup Greek yogurt
• 4 large Whole wheat tortillas
• 2 tbsp Olive oil
• 1 tsp Cumin powder
• 1 tsp Paprika
• 1/2 tsp Chili powder
• to taste Salt
• to taste Black pepper

1. Drain and rinse the canned chickpeas. Dice the red bell pepper and julienne the carrots.
2. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the chickpeas, cumin, paprika, chili powder, salt, and pepper. Cook for 5-7 minutes until chickpeas are slightly crispy.
3. Add the diced bell pepper and carrots to the skillet. Sauté for another 5 minutes until vegetables are tender.
4. In a small bowl, mix the Greek yogurt with a pinch of salt and pepper for a spicy yogurt sauce.
5. Warm the whole wheat tortillas in a dry skillet or microwave for 30 seconds.
6. Spread a spoonful of the spicy yogurt sauce onto each tortilla. Divide the chickpea and vegetable mixture evenly among the tortillas.
7. Roll up each tortilla into a wrap, folding in the sides as you go.
8. Serve immediately or wrap in foil for a portable lunch.

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Spicy Chickpea & Veggie Wraps

Indian · 35 min · beans · vegetarian, vegan, dairy-free

Ingredients & steps ↓

• 1 can (15 oz) canned chickpeas
• 2 medium bell peppers
• 2 medium carrots
• 1 small red onion
• 3 cloves garlic
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric powder
• 1/2 tsp paprika
• 2 tbsp olive oil
• 4 large whole wheat tortillas
• 2 tbsp fresh cilantro
• 1 lemon

1. Drain and rinse the canned chickpeas. In a bowl, mash slightly with a fork or potato masher.
2. Dice bell peppers, carrots, and red onion into thin strips.
3. Minced garlic finely.
4. Heat olive oil in a skillet over medium heat. Add garlic and cook for 30 seconds until fragrant.
5. Add diced vegetables to the skillet, cook for about 5 minutes until slightly softened.
6. Stir in chickpeas, cumin, coriander, turmeric, paprika, salt, and pepper. Cook for another 5-7 minutes, stirring occasionally.
7. Squeeze fresh lemon juice over the mixture and sprinkle with chopped cilantro. Mix well.
8. Warm tortillas in a dry skillet or microwave. Spoon the chickpea and veggie mixture onto each tortilla, roll up tightly.
9. Serve immediately, garnished with extra cilantro or lemon if desired.

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Spicy Indian Fish & Tomato Curry

Indian · 40 min · fish · pescatarian, gluten-free, low-carb

Ingredients & steps ↓

• 1 lb Firm white fish fillets (e.g., cod, tilapia)
• 2 tbsp Olive oil
• 1 medium Onion
• 3 Garlic cloves
• 1 inch piece Ginger
• 1 can (14 oz) Canned diced tomatoes
• 1/2 cup Coconut milk (full fat)
• 1 tsp Garam masala
• 1/2 tsp Turmeric powder
• 1/2 tsp Chili powder
• 2 tbsp Cilantro (fresh)
• to taste Salt
• to taste Pepper

1. Cut the fish fillets into bite-sized pieces and set aside.
2. Finely chop the onion, garlic, and ginger.
3. Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
4. Add garlic and ginger; cook for 1 minute until fragrant.
5. Stir in garam masala, turmeric, chili powder, salt, and pepper. Cook for another minute to toast the spices.
6. Add canned diced tomatoes and cook for 5 minutes, stirring occasionally.
7. Pour in coconut milk, bring to a gentle simmer, and cook for 10 minutes to develop the sauce.
8. Gently add the fish pieces to the sauce, cover, and simmer for 10 minutes until the fish is cooked through. Garnish with chopped cilantro and serve hot.

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Spicy Indian Fish & Vegetable Stir-Fry

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

Ingredients & steps ↓

• 1 lb Firm white fish fillets (e.g., cod or tilapia)
• 2 Bell peppers (mixed colors)
• 2 Carrots
• 1 cup Green beans
• 3 Garlic cloves
• 1-inch piece Ginger
• 2 tbsp Coconut oil
• 1 tsp Turmeric powder
• 1 tsp Cumin seeds
• 1 tsp Coriander powder
• 1/2 tsp Red chili powder
• 2 tbsp Soy sauce or tamari
• 1 Lime

1. Cut the fish fillets into bite-sized pieces and set aside.
2. Slice the bell peppers, carrots, and trim the green beans. Mince garlic and grate ginger.
3. Heat coconut oil in a large skillet or wok over medium-high heat. Add cumin seeds and cook until fragrant.
4. Add minced garlic and ginger; sauté for 1 minute. Then add turmeric, coriander, red chili powder, and stir well.
5. Add the chopped vegetables to the skillet, stir-fry for 5-7 minutes until slightly tender.
6. Push vegetables to the side, add fish pieces, and cook for 3-4 minutes until just cooked through.
7. Mix the fish with vegetables, add soy sauce or tamari, and cook for another 2 minutes to combine flavors.
8. Squeeze lime juice over the stir-fry before serving.

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Spicy Indian Fish & Vegetable Wraps

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

Ingredients & steps ↓

• 1 lb Firm white fish fillets (e.g., cod or tilapia)
• 4 Whole wheat tortillas
• 1 Red bell pepper
• 1 large Carrot
• 1 small Red onion
• 1/2 cup Greek yogurt
• 2 tbsp Lemon juice
• 1 tsp Garam masala
• 1/2 tsp Turmeric powder
• 1/2 tsp Cumin powder
• 1/2 tsp Chili powder
• 2 tbsp Olive oil
• to taste Salt
• 2 tbsp Fresh cilantro

1. Cut the fish fillets into bite-sized pieces and marinate with lemon juice, garam masala, turmeric, cumin, chili powder, salt, and a tablespoon of olive oil. Let sit for 10 minutes.
2. While fish marinates, thinly slice the red bell pepper, carrot, and red onion.
3. Heat a tablespoon of olive oil in a large skillet over medium heat. Add the sliced vegetables and sauté for 5-7 minutes until tender.
4. Add the marinated fish to the skillet with vegetables. Cook for 8-10 minutes, turning occasionally, until fish is cooked through and slightly browned.
5. Meanwhile, warm the tortillas in a dry pan or microwave for a few seconds.
6. Mix the Greek yogurt with chopped cilantro and a pinch of salt to make a cooling sauce.
7. Assemble the wraps by placing some of the fish and vegetable mixture onto each tortilla, then top with a spoonful of cilantro yogurt sauce.
8. Roll up the tortillas and serve immediately.

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Spicy Indian Fish Tikka Wraps

Indian · 40 min · fish · pescatarian

Ingredients & steps ↓

• 1 lb Firm white fish fillets (such as cod or haddock)
• 1/2 cup Greek yogurt
• 2 tbsp Lemon juice
• 1 tsp Garam masala
• 1/2 tsp Turmeric powder
• 1/2 tsp Cumin powder
• 1 tsp Paprika
• 3 cloves Garlic cloves, minced
• 1 inch piece Ginger, grated
• to taste Salt
• to taste Black pepper
• 4 Whole wheat wraps or tortillas
• for garnish Fresh cilantro, chopped
• 1 Onion, sliced

1. In a bowl, combine Greek yogurt, lemon juice, garam masala, turmeric, cumin, paprika, minced garlic, grated ginger, salt, and pepper to make the marinade.
2. Cut the fish fillets into strips and coat them thoroughly with the marinade. Let sit for 10 minutes.
3. Heat a non-stick skillet over medium heat. Cook the marinated fish strips for about 4-5 minutes per side until cooked through and slightly charred.
4. Warm the whole wheat wraps in a dry skillet or microwave for a few seconds.
5. Assemble the wraps by placing cooked fish on each, topping with sliced onions and chopped cilantro.
6. Fold the wraps and serve immediately, garnished with extra cilantro if desired.

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Spicy Indian Salmon with Tomato-Coconut Curry

Indian · 40 min · fish · pescatarian, low-carb, high-protein

Ingredients & steps ↓

• 4 (6 oz each) Salmon fillets
• 1 can (13.5 oz) Coconut milk
• 3 medium Tomatoes
• 1 large Onion
• 3 Garlic cloves
• 1 inch piece Ginger
• 2 tbsp Vegetable oil
• 1 tsp Garam masala
• 1/2 tsp Turmeric powder
• 1/2 tsp Cumin powder
• 1/4 tsp (adjust to taste) Red chili powder
• to taste Salt
• 2 tbsp chopped Fresh cilantro

1. Dice the tomatoes and finely chop the onion, garlic, and ginger.
2. Heat oil in a large pan over medium heat. Add onion, garlic, and ginger; sauté until fragrant and translucent, about 3-4 minutes.
3. Add tomatoes, garam masala, turmeric, cumin, red chili powder, and salt. Cook for 8-10 minutes until the tomatoes break down and the sauce thickens.
4. Pour in the coconut milk, stir well, and simmer for 5 minutes to combine flavors.
5. Meanwhile, season the salmon fillets with a pinch of salt and a sprinkle of chili powder.
6. Gently place the salmon fillets into the curry. Cover and cook for 8-10 minutes until the salmon is cooked through and flakes easily.
7. Garnish with chopped cilantro before serving.
8. Serve hot with steamed basmati rice or naan.

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Spicy Korean Tofu and Vegetable Bibimbap Bowl

Korean · 35 min · tofu · vegetarian, vegan, dairy-free

Ingredients & steps ↓

• 14 oz Firm tofu
• 2 medium Carrots
• 2 small Zucchini
• 4 cups Spinach
• 1 cup Kimchi (vegan)
• 4 cups Cooked jasmine rice
• 3 tbsp Gochujang (Korean chili paste)
• 2 tbsp Soy sauce
• 1 tbsp Sesame oil
• 1 tbsp Sesame seeds
• 2 tbsp Vegetable oil
• 3 cloves Garlic

1. Drain and cube the tofu. Toss with 1 tablespoon soy sauce and set aside.
2. Julienne the carrots and zucchini. Mince the garlic.
3. Heat 1 tablespoon vegetable oil in a large skillet over medium heat. Fry the tofu until golden brown, about 4-5 minutes per side. Remove and set aside.
4. In the same skillet, add another 1 tablespoon vegetable oil. Sauté garlic, carrots, and zucchini until tender, about 5-7 minutes.
5. Add the spinach and cook until wilted, about 2 minutes. Stir in 1 tablespoon sesame oil and Gochujang, mixing well.
6. Warm the cooked rice in the microwave or on the stove. Divide among four bowls.
7. Top each bowl with the sautéed vegetables, fried tofu, kimchi, and sprinkle with sesame seeds.
8. Serve immediately, mixing ingredients for a flavorful bibimbap experience.

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