Easy, No-Mess,

1-Pan Meals
RECIPE MANUAL

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Clean
Eating

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 Table of Contents
Lesson 1
Sheet-Pan Pizza with Fingerlings & Gorgonzola............................................................................................................... 3
Sheet-Pan Steak Fajitas.......................................................................................................................................... 4
Caper Butter Halibut with Roasted Asparagus & Baby Potatoes................................................................. 5
Cajun Jambalaya .......................................................................................................................................................... 6
Barbecue Chicken Drumsticks with Roasted Brussels Sprouts & Carrots............................................ 7
Margherita Sheet-Pan Quiche................................................................................................................................8

Lesson 2
1-Skillet Pad Thai with Chicken................................................................................................................................. 9
Hazelnut Chicken Schnitzel with Garlicky Green Beans................................................................................. 10
Savory Dutch Baby......................................................................................................................................................11
Kimchi & Vegetable–Fried Black Rice.................................................................................................... 12
Skillet-Seared Beef Tenderloin with Blue Cheese Butter......................................................................13
Tarragon Chicken with White Wine Cream Sauce................................................................................................. 14

Lesson 3
Cauliflower Chickpea Korma .............................................................................................................................. 15
Turkey Pot Pie with Whole-Grain Buttermilk Biscuits ..........................................................................................16
Soba Noodle Soup................................................................................................................................................................17
1-Pot Puttanesca............................................................................................................................................................18
Rosemary Lemon Chicken with Inside-Out Stuffing & Roasted Vegetables........................................19

White Turkey Chili with Kale......................................................................................................................................... 20

page 2
 Lesson 1

Sheet-Pan Pizza with Fingerlings & Gorgonzola

SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 35 MINUTES.

1 lb fresh whole-grain pizza ¾ cup crumbled Gorgonzola 2. Arrange potatoes and onion in
dough, room temperature cheese (or other blue even layers over dough. Sprinkle
(TIP: You can use an all- cheese, such as with walnuts, garlic, rosemary, pepper
natural store-bought dough, Roquefort or Stilton) and salt. Top with Gorgonzola and
or make your own with our
1 head radicchio, cored radicchio. Sprinkle with mozzarella
Whole-Wheat Pizza Dough
and shredded and drizzle with oil.
recipe at cleaneating.com.)
(about 4 cups)
7 oz fingerling potatoes, 3. Bake until bottom of crust is deep
1/3 cup grated mozzarella cheese
cut into 1/8-inch- golden brown, radicchio is wilted and
thick slices 1 tbsp extra-virgin olive oil mozzarella is bubbly, 15 to 20 minutes.
¼ red onion, thinly sliced PER SERVING (¼ of pizza): Calories: 424, Total
1. Preheat oven to 450°F. Mist an Fat: 22 g, Sat. Fat: 8 g, Monounsaturated Fat: 10 g,
2 tbsp chopped raw Polyunsaturated Fat: 3.5 g, Carbs: 45 g, Fiber: 7 g,
unsalted walnuts 18 x 13-inch heavy rimmed baking
Sugars: 3.5 g, Protein: 16 g, Sodium: 722 mg,
sheet with cooking spray. Transfer Cholesterol: 26 mg
2 cloves garlic, thinly sliced dough to sheet and press into a
1 tbsp chopped rectangle, gently stretching dough
fresh rosemary toward corners and edges of sheet to
make even thickness throughout. If
½ tsp ground black pepper
dough springs back, let it rest a few
¼ tsp sea salt minutes then continue pressing.

page 3
 Lesson 1

Sheet-Pan Steak Fajitas

SERVES 4.
HANDS-ON TIME: 30 MINUTES.
TOTAL TIME: 55 MINUTES.*
*PLUS MARINATING TIME.

FAJITAS
¼ cup avocado oil
2 tbsp coconut aminos
1 tbsp fresh lime juice
1 tsp e
 ach ground cumin, garlic
powder and sea salt
½ tsp chipotle chile powder
¼ tsp ground black pepper
1 lb skirt steak, patted dry
1 r ed onion, sliced into
¼-inch strips
3 b
 ell peppers (any color),
sliced into ½-inch strips
1 small jalapeño chile pepper,
seeded and sliced
8 grain-free or corn tortillas
lime wedges and fresh
cilantro leaves, optional

CREMA
½ cup full-fat sour cream
½ tsp chipotle chile powder
½ tsp lime zest + 2 tbsp
fresh lime juice
¼ tsp coconut aminos baking sheet; broil 5 to 7 minutes,
3. Arrange 1 oven rack in top third
1/8 tsp sea salt stirring once, until softened and just
of oven and 1 rack in bottom third.
beginning to brown.
Place a large baking sheet on upper
1. Prepare marinade: In a glass baking rack and preheat broiler to high. 5. Wrap tortillas in foil. Place on lower
dish, whisk together oil, coconut When hot, transfer steak to sheet, oven rack to warm while vegetables
aminos, lime juice, cumin, garlic discarding marinade. Broil 4 minutes, are cooking. Slice steak into strips.
powder, salt, chile powder and flip, and broil 3 to 5 minutes more, Divide tortillas among plates and top
pepper. Transfer half of mixture to to desired doneness. Transfer to a with steak, vegetables and crema.
a bowl; set aside. Add steak to dish, cutting board and tent with foil; rest Serve with lime wedges and cilantro,
turning to coat. Cover and refrigerate 10 minutes. Wipe down pan. if using.
for 1 hour, or up to 4 hours.
4. Meanwhile, prepare veggies: To PER SERVING (2 fajitas): Calories: 434, Total
2. Prepare crema: In a bowl, whisk bowl with reserved marinade, add Fat: 20 g, Sat. Fat: 8 g, Monounsaturated Fat: 9 g,
Polyunsaturated Fat: 2 g, Carbs: 37 g, Fiber: 7 g,
together all crema ingredients; cover onion, bell pepper and jalapeño; toss Sugars: 7 g, Protein: 27 g, Sodium: 586 mg,
and refrigerate until ready to serve. to coat. Spread vegetable strips on Cholesterol: 82 mg

page 4
 Lesson 1

Caper Butter Halibut with Roasted Asparagus & Baby Potatoes

SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 40 MINUTES.

12 baby white or red potatoes 1. Preheat oven to 375°F. Cut three 4. In a small bowl, stir together
(about 1 lb), scrubbed 15-inch lengths of parchment paper butter, parsley, capers and lemon
and halved and arrange in a single layer on an zest. Sprinkle fish with remaining
4 tsp olive oil, divided 18 x 12-inch rimmed baking sheet. ¼ tsp each salt and pepper. Spread
Fold and crumple all 4 edges of each butter mixture over fish.
½ tsp each sea salt and ground
sheet to make 2-inch-tall rimmed
black pepper, divided 5. Remove sheet from oven; add
sides resembling shallow bowls.
1 lb asparagus, trimmed (Alternatively, you can use foil to fish to center bowl of parchment.
create 3 shallow “bowls.”) Add asparagus to remaining outer
1 tbsp balsamic vinegar
bowl of parchment. Return to oven;
2 tbsp organic unsalted bake until fish flakes easily when
butter, softened 2. In a large bowl, toss together tested with a fork, asparagus is
potatoes, 2 tsp oil and 1/8 tsp each tender and potatoes are golden, 10 to
2 tbsp chopped fresh
salt and pepper. Arrange potatoes, 12 minutes more. Divide among plates.
flat-leaf parsley
cut sides down, in a single layer on Drizzle fish with any butter mixture
1 tbsp capers, drained, rinsed 1 outer bowl of parchment. Bake for left in parchment and garnish with
and minced 15 minutes. additional lemon zest.
1 tsp lemon zest + additional
for garnish 3. Meanwhile, in same large bowl, PER SERVING ( 1 fillet and ¼ of vegetables):
toss together asparagus, vinegar, Calories: 331, Total Fat: 12 g, Sat. Fat: 5 g,
4 5-oz skinless halibut fillets remaining 2 tsp oil and 1/8 tsp each
Monounsaturated Fat: 6 g, Polyunsaturated Fat: 1 g,
(or cod or haddock) Carbs: 23.5 g, Fiber: 3 g, Sugars: 1 g, Protein: 31 g,
salt and pepper. Sodium: 404 mg, Cholesterol: 85 mg

page 5
 Lesson 1

Cajun Jambalaya
SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 45 MINUTES.

½ lb raw shrimp, 26/30 size, 1. Preheat oven to 400°F.

peeled and deveined,
tail on 2. In a large mixing bowl, toss together
all ingredients except chicken broth,
4 oz boneless, skinless
chicken breast, diced mixing well until combined.
into 1-inch pieces
3. Spray 2 20–inch-long sheets
1 all-natural low-sodium of heavy-duty aluminum foil with
turkey sausage, sliced cooking spray. Place mixture in the
1½ medium vine-ripened center of each sheet, dividing evenly.
tomatoes, cored and diced Gather edges of foil around mixture
to create a “bowl” to hold liquid then
½ medium white onion, diced
carefully pour broth into each pouch,
1 
medium green bell pepper, dividing evenly. Bring long edges of
stem and seeds removed foil together, fold over a few times
and discarded, diced then fold ends up and over to seal.
1 rib celery, diced
4. Place pouches on sheet pan and
1 cup all-natural instant slide onto middle rack of preheated
brown rice oven for 25 minutes, or until rice
2 cloves garlic, minced and proteins are fully cooked. (When
cooked, rice will be soft and proteins
1½ tbsp salt-free Cajun seasoning
will be firm and opaque.) To test for
½ cup low-sodium chicken broth doneness, carefully open 1 pouch
sea salt and ground and taste a few grains of rice from
black pepper, to taste the center of the pouch. If necessary,
close pouch and return to oven for
5 more minutes.

5. Carefully open pouch and pour

mixture into a large serving bowl;
serve immediately.

PER SERVING (¼ of recipe): Calories: 434,

Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated
Fat: 5 g, Polyunsaturated Fat: 2 g, Carbs: 69 g,
Fiber: 12 g, Sugars: 4 g, Protein: 20 g,
Sodium: 450 mg, Cholesterol: 4 mg

page 6
 Lesson 1

Barbecue Chicken Drumsticks

with Roasted Brussels Sprouts & Carrots
SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 45 MINUTES.*
*PLUS MARINATING TIME.

½ cup ketchup (NOTE: Look for 1 large shallot, cut lengthwise 3. In a separate large bowl, toss
all-natural options, such as into 1-inch-thick wedges together Brussels sprouts, shallot,
Tessemae’s, or check out carrot and oil. Spread in a single layer
1 carrot, sliced diagonally
our homemade ketchup on remaining half of sheet. Sprinkle
into ¼-inch-thick rounds
recipe at cleaneating.com.)
chicken and Brussels sprouts mixture
2 tbsp olive oil
1½ tbsp finely chopped chipotle with pepper and salt.
chile in adobo sauce ½ tsp ground black pepper
4. Bake until juices run clear when
1½ tbsp raw honey ¼tsp sea salt
chicken is pierced, temperature
1 tsp ground cumin reaches 165°F when tested in thickest
1 clove garlic, crushed 1. In a nonreactive bowl, whisk part and Brussels sprouts are tender
together ketchup, chipotle chile, and browned, about 30 minutes.
8 chicken drumsticks honey, cumin and garlic. Add
(about 2 lb), skin removed PER SERVING (2 drumsticks and 1 cup Brussels
chicken and toss to coat. Cover and sprouts): Calories: 352, Total Fat: 13 g, Sat. Fat: 3 g,
1½ lb Brussels sprouts, refrigerate for 2 to 24 hours. Monounsaturated Fat: 7 g, Polyunsaturated
trimmed and halved Fat: 2 g, Carbs: 30 g, Fiber: 7 g, Sugars: 16 g,
through stem end 2. Preheat oven to 425°F. Line a large Protein: 31 g, Sodium: 599 mg,Cholesterol: 134 mg
rimmed baking sheet with parchment
paper. Arrange chicken in single layer
on half of sheet.

page 7
 Lesson 1

Margherita Sheet-Pan Quiche

SERVES 6. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 1 HOUR.

2 store-bought, deep-dish 1. Preheat oven to 425°F. Meanwhile, Bake crust for 7 minutes, until just
whole-grain pie crusts, remove crusts from wrapper and beginning to turn golden. Remove
thawed, room temperature stack one on top of the other on from oven, poke any bubbles with a
6 large eggs a sheet of parchment. Cover with fork and let cool for 10 minutes.
another parchment sheet and roll
1/3 cup half-and-half cream 3. While crust cools, whisk together
crusts out to about 12 x 17 inches.
½ tsp sea salt eggs, cream, salt and pepper. Stir in
2. Transfer crust to a 9 x 13-inch onion, tomatoes and basil.
¼ tsp ground black pepper
sheet pan with a 1-inch rim and press
½ cup chopped red onion firmly into corners and sides. (NOTE: 4. Pour egg mixture into cooled
Make sure you are using a pan with crust. Arrange cheese slices over egg
3/4 cup cherry or grape
raised edges, not a flat cookie sheet.) mixture, pressing gently to submerge
tomatoes, halved
The crust should extend above the them. Bake for 25 to 30 minutes, until
1/2 cup loosely packed fresh basil, sides of the pan by about ¼ inch; fold eggs are just puffy and golden. Let
thinly sliced cool for 2 to 3 minutes before serving.
extra crust slightly over sides of pan.
1 cup sliced fresh
mozzarella balls PER SERVING (1/6 of recipe): Calories: 507, Total Fat: 37 g, Sat. Fat: 18 g, Monounsaturated
Fat: 13 g, Polyunsaturated Fat: 4 g, Carbs: 30 g, Fiber: 6.5 g, Sugars: 5 g, Protein: 18 g,
Sodium: 557 mg, Cholesterol: 214 mg

page 8
 Lesson 2

1-Skillet Pad Thai with Chicken

SERVES 6. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 40 MINUTES.

8 oz brown rice noodles 1. Place noodles in a large heat-proof 4. Add remaining 1 tsp oil to skillet
(pad Thai style) bowl; pour in enough boiling water to and heat on medium-low. Add eggs
1/2 cup fresh lime juice cover. Let stand, stirring occasionally, and cook, stirring occasionally with
until very tender, 10 to 15 minutes. a fork to break up curds, until eggs
1/3 cup reduced-sodium soy sauce
Drain and set aside. begin to set, 3 to 4 minutes. Add to
or tamari
bowl with chicken mixture. Add soy
1/4 cup coconut sugar 2. Meanwhile, in a small bowl, stir sauce mixture to skillet and bring to
together lime juice, soy sauce, a simmer.
2–3 tbsp sambal oelek
coconut sugar, sambal oelek and
2 tbsp fish sauce fish sauce. Set aside. 5. Add noodles and toss to coat. Cook,
1 tbsp safflower oil, divided using tongs to flip noodles and ensure
3. In a large deep skillet, heat 2 tsp even heating, until well coated with
12 oz boneless, skinless oil on medium. Add chicken and cook, sauce and completely softened, 3 to
chicken breast, cut into stirring often, until browned, 4 to 4 minutes. Add green onions; return
bite-size pieces 7 minutes. Add garlic and cook, chicken mixture to skillet and toss
1 clove garlic, minced stirring often, until fragrant, about to combine. Divide among plates;
30 seconds. Add bell pepper and cook, garnish with cilantro and peanuts.
1 red bell pepper, thinly
stirring often, until softened and
sliced and cut into 1-inch- PER SERVING (1/6 of recipe): Calories: 329, Total
chicken is no longer pink inside, 2 to
long strips Fat: 8 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 2 g,
3 minutes. Scrape mixture into a bowl. Polyunsaturated Fat: 3 g, Carbs: 46 g, Fiber: 4 g,
2 large eggs, beaten Sugars: 12 g, Protein: 21 g, Sodium: 1,103 mg,
Cholesterol: 103 mg
1/4 cup thinly sliced green onions
(aka scallions)
1/4 cup coarsely chopped
fresh cilantro
2 tbsp chopped raw
unsalted peanuts

page 9
 Lesson 2

Hazelnut Chicken Schnitzel with Garlicky Green Beans

SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

½ cup skinned toasted unsalted 1. In a food processor or clean coffee 4. Wipe out skillet. In skillet, heat
hazelnuts* (TIP: You can grinder, pulse hazelnuts until finely remaining 1 tbsp oil on medium. Add
replace with skinned ground, 5 to 6 pulses. Transfer to beans, tomatoes, garlic, remaining
almonds, toasted, or 1/3 cup a shallow dish and stir in panko. In a ¼ tsp each salt and pepper and 2 to
coarse almond meal.)
separate shallow dish, add flour. In 3 tbsp water. Cover with a lid or foil
½ cup whole-wheat panko a third shallow dish, whisk egg with and cook, stirring occasionally, until
bread crumbs 2 tbsp water. beans are tender-crisp and tomatoes
2 tbsp white whole-wheat flour are beginning to burst, 6 to 7 minutes.
2. Sprinkle chicken with ¼ tsp each Serve with chicken.
1 large egg salt and pepper. Working with
4 4-oz boneless, skinless chicken 1 piece at a time, dredge chicken in *If you can only find raw skin-on
breast cutlets (or 2 8-oz flour mixture, turning to coat; dip into hazelnuts, toast them in a large
breasts, sliced in half egg mixture, letting excess drip back skillet over medium heat, stirring
horizontally), pounded to into dish. Press chicken into hazelnut often, until skins are beginning to
¼-inch thickness mixture to coat both sides. split, 1 to 2 minutes. Transfer to a
clean tea towel and rub off skins.
½ tsp each sea salt and ground 3. In a large nonstick skillet, heat
black pepper, divided
1 tbsp oil on medium. Add half of the TIP: Use a rolling pin or the bottom of
3 tbsp olive oil, divided chicken and cook, turning once, until a saucepan to pound the chicken to an
2 cloves garlic, thinly sliced golden and no longer pink inside, 6 to even thickness – just be sure to cover
10 minutes. Transfer to a large plate; the chicken with plastic wrap first for
14 oz green beans keep warm. Repeat with 1 tbsp oil and easy cleanup.
1 cup grape or cherry remaining chicken.
PER SERVING (1 cutlet and ¼ of bean mixture):
tomatoes, halved Calories: 373, Total Fat: 20 g, Sat. Fat: 3 g,
Monounsaturated Fat: 13 g, Polyunsaturated
Fat: 3 g, Carbs: 20 g, Fiber: 6 g, Sugars: 5 g,
Protein: 30.5 g, Sodium: 331 mg, Cholesterol: 109 mg

page 10
 Lesson 2

Savory Dutch Baby

SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 50 MINUTES.

3/4 cup whole milk 1. Preheat oven to 425°F. TIP: This savory take on a Dutch baby
1/2 cup white whole-wheat flour or is a fresh, family-size option for dinner
2. In a food processor, process milk, (or any time of day). You can customize
whole-wheat pastry flour
flour, eggs, salt, pepper and paprika this recipe by adding avocado slices,
3 large eggs until light and fluffy, about 2 minutes. arugula, smoked salmon or a dollop of
1/2 tsp each sea salt and Remove blade and let batter stand sour cream, or simply sub in ricotta,
ground black pepper for 15 minutes (or transfer to a liquid Swiss or cheddar for the Brie. For a
measuring cup). Stir in 1 tbsp chives. brunch option, omit the chives and
1/4 tsp paprika
paprika and add lemon zest to the
2 tbsp chopped fresh 3. In a 9- or 10-inch ovenproof skillet,
batter then top with fresh berries.
chives, divided melt butter in oven until foaming.
Pour batter into pan all at once, then PER SERVING (1/4 of recipe): Calories: 257, Total
2 tbsp organic unsalted butter Fat: 15 g, Sat. Fat: 8 g, Monounsaturated Fat: 5 g,
bake until pancake is puffed and
2 oz Brie cheese, thinly sliced Polyunsaturated Fat: 1 g, Carbs: 19 g, Fiber: 1 g,
browned, 18 to 20 minutes, sprinkling Sugars: 3 g, Protein: 11 g, Sodium: 405 mg,
then cut into 1-inch pieces Brie evenly over top during the last Cholesterol: 174 mg
2 Roma tomatoes, sliced minute of baking. NOTE: Pancake will
puff up as it bakes, but it will deflate
when it comes out of the oven.

4. Top with tomato slices and sprinkle

with remaining 1 tbsp chives. Cut into
4 wedges.

page 11
 Lesson 2

Kimchi & Vegetable-Fried Black Rice

SERVES 4. HANDS-ON TIME: 50 MINUTES. TOTAL TIME: 1 HOUR, 20 MINUTES.

1/4 cup avocado oil, divided 2 tbsp reduced-sodium tamari 2. Stir in rice, ¼ cup water, tamari
or coconut aminos and honey and cook until heated
3 cups thinly sliced shiitake
mushroom caps 1/2 tsp raw honey through, about 1 minute. Season with
remaining 1/8 tsp pepper. Drizzle with
3/8 tsp sea salt, divided 2 tbsp toasted sesame oil
sesame oil. Divide among bowls. Top
6 green onions (aka scallions), with reserved ¼ cup kimchi.
white and light green parts 1. In a large skillet, heat 2 tbsp
only, sliced diagonally PER SERVING (1/4 of recipe): Calories: 352,
avocado oil on medium-high. Add Total Fat: 22 g, Sat. Fat: 3 g, Monounsaturated
8 oz snow peas, trimmed and mushrooms; season with ¼ tsp salt. Fat: 13 g, Polyunsaturated Fat: 5 g, Carbs: 33 g,
Cook, stirring occasionally, until Fiber: 4 g, Sugars: 5 g, Protein: 7 g, Sodium: 654 mg,
halved diagonally
Cholesterol: 0 mg
beginning to turn golden, about
¼ tsp ground black pepper
8 minutes. Add remaining 2 tbsp TIP: When cooking black rice, we
1 2-inch piece fresh ginger, avocado oil, green onions and snow suggest adding a 2-inch piece of dried
peeled and minced peas; season with remaining 1/8 tsp salt kombu (seaweed) to the cooking water
4 cloves garlic, thinly sliced and 1/8 tsp pepper. Cook, stirring, for to help with digestion.
2 minutes. Add ginger, garlic and
3/4 cup drained kimchi,
½ cup kimchi; cook, stirring often,
chopped, divided
until ginger and garlic are softened
2 cups cooked black rice (aka and fragrant, about 2 minutes.
forbidden rice), warm

page 12
 Lesson 2

Skillet-Seared Beef Tenderloin with Blue Cheese Butter

SERVES 4. HANDS-ON TIME: 15 MINUTES. TOTAL TIME: 30 MINUTES.

½ oz blue cheese, crumbled 1. Prepare blue cheese butter: In a 4. To skillet, still on medium-high, add
1½ tbsp organic, unsalted butter small bowl, combine cheese, butter, carrots with ¼ cup water and cook,
parsley and shallot. Set aside. stirring frequently, until just tender,
1 tbsp chopped fresh flat-leaf about 2 minutes. To serve, divide
parsley leaves 2. In a large skillet on medium-high,
potatoes evenly among plates with
heat 1 tbsp oil. Working in batches
2 tsp minced shallot steaks; add carrots and top each steak
if necessary, arrange potatoes in a
with 1 tsp blue cheese butter.
2 tbsp olive oil, divided single layer in skillet and cook until
golden and tender, 2 to 3 minutes per PER SERVING (1 steak and ¼ of potatoes and
2 yellow-fleshed potatoes carrots): Calories: 369, Total Fat: 20 g, Sat. Fat: 7 g,
(such as Yukon Gold), side. Transfer to a paper towel–lined Monounsaturated Fat: 9 g, Polyunsaturated
thinly sliced plate and cover to keep warm. Fat: 1 g, Carbs: 19 g, Fiber: 3 g, Sugars: 3 g,
Protein: 28 g, Sodium: 272 mg, Cholesterol: 88 mg
4 4-oz beef tenderloin steaks 3. In same skillet on medium-high,
heat remaining 1 tbsp oil. Season
¼ tsp each sea salt and ground
black pepper steaks with salt and pepper. Add to
skillet and cook, turning once, until
2 cups thinly sliced tricolor carrots browned and cooked to desired
doneness, 7 to 9 minutes for medium-
rare or 9 to 11 minutes for medium.
Transfer to serving plates; cover to
keep warm.

page 13
 Lesson 2

Tarragon Chicken with White Wine Cream Sauce

SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 30 MINUTES.

1 tbsp olive oil 1 tbsp chopped fresh 3. Arrange chicken, beans and onions
tarragon leaves on serving plates and cover to keep
12 pearl onions, peeled
and halved warm. To skillet, add wine, scraping
1. In a large skillet on medium, heat up any browned bits from bottom
4 5-oz boneless, skinless
oil. Add onions and cook, stirring of pan. Cook until reduced by half,
chicken breasts
frequently, until softened, about about 3 to 4 minutes. Add cream
½ tsp dried tarragon leaves 2 minutes. and mustard, stirring to combine.
¼ tsp each sea salt and ground Continue cooking until sauce is thick
2. Season chicken with dried tarragon, enough to coat the back of a spoon,
black pepper
salt and pepper. Increase heat on 1 to 2 minutes more. Pour sauce over
3 cups diagonally sliced green skillet to medium-high. Add chicken chicken, dividing evenly. Garnish with
beans (1-inch pieces) and cook until well browned on 1 side, fresh tarragon.
½ cup dry white wine about 5 minutes. Turn chicken over
and add beans; cook until beans are PER SERVING (1 chicken breast and ½ cup
¼ cup o
 rganic heavy whipping vegetables): Calories: 300, Total Fat: 13 g, Sat.
tender and chicken is no longer pink Fat: 5 g, Monounsaturated Fat: 5 g, Polyunsaturated
cream (35%)
inside, about 5 to 7 minutes more. Fat: 1 g, Carbs: 11 g, Fiber: 3 g, Sugars: 3 g,
1 tsp Dijon mustard Protein: 34 g, Sodium: 278 mg, Cholesterol: 124 mg

page 14
 Lesson 3

Cauliflower Chickpea Korma

SERVES 4. HANDS-ON TIME: 35 MINUTES. TOTAL TIME: 1 HOUR, 10 MINUTES.

½ cup raw unsalted cashews, 1 tbsp safflower oil Transfer cashews and reserved
roughly chopped soaking water to a food processor.
1 large yellow onion,
2 tsp each coriander seeds and finely chopped
2. Meanwhile, heat a Dutch oven or
cumin seeds
¼ tsp sea salt large heavy-bottomed saucepan on
1 tsp each garam masala, medium-low. Add coriander, cumin,
1 carrot, thinly sliced
turmeric and paprika garam masala, turmeric, paprika and
(TIP: Halve larger carrots
½ tsp ground cayenne pepper lengthwise and thinly cayenne pepper and cook, stirring
slice crosswise.) often, until fragrant, about 2 minutes.
2 green finger chile
peppers (or serrano 1 15-oz BPA-free can unsalted 3. To food processor with cashews,
pepper), seeded and chickpeas (aka garbanzo
add spices and pulse, stopping to
roughly chopped beans), drained and rinsed
scrape down sides of bowl, until finely
1½ cups jarred unsalted puréed 1 large head cauliflower, trimmed ground. Add chile peppers, 3 tbsp
strained tomatoes and cut into bite-size florets strained tomatoes, garlic, ginger and
(aka passata), divided (about 6 cups) cilantro. Pulse, stopping to scrape
2 cloves garlic, halved 1¾ cups low-sodium vegetable or down sides of bowl, until a smooth
chicken broth paste forms, 2 to 3 minutes. Set aside.
1 2-inch piece ginger, peeled and
roughly chopped ¾ cup whole-milk plain yogurt 4. Wipe out Dutch oven. In Dutch
¼ cup fresh cilantro + additional oven on medium-low, heat oil. Add
for garnish 1. To a heat-proof bowl, add cashews onion and salt and cook, stirring
and enough boiling water to cover. often, until soft and light golden,
Let stand for 30 to 45 minutes. Drain, 6 to 7 minutes. Stir in cashew-
reserving 2 tbsp soaking water. spice mixture, carrot, chickpeas
and cauliflower.

5. Stir in remaining strained

tomatoes and broth; bring to a boil.
Reduce heat to a gentle simmer and
cook, stirring occasionally, until
cauliflower and carrot are tender,
10 to 12 minutes. Remove from heat;
gradually stir in yogurt, a spoonful
at a time, until smooth. Garnish with
additional cilantro.

PER SERVING (¼ of recipe): Calories: 367,

Total Fat: 14 g, Sat. Fat: 3 g, Monounsaturated
Fat: 5 g, Polyunsaturated Fat: 4 g, Carbs: 47 g,
Fiber: 12 g, Sugars: 14 g, Protein: 17 g,
Sodium: 272 mg, Cholesterol: 6 mg

page 15
 Lesson 3

Turkey Pot Pie

with Whole-Grain Buttermilk Biscuits
SERVES 6. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 40 MINUTES.

2 tbsp coconut oil or olive oil 1½ tsp baking powder constantly, for 1 minute. Stir in broth,
1 small yellow onion, 1/4 cup organic unsalted butter, milk, peas, turkey, pepper and ¼ tsp
finely chopped cut into small pieces salt. Bring to a simmer, stirring
and chilled frequently. Reduce heat to low, cover
3 carrots, thinly sliced
and simmer gently until thickened
into rounds 2 large eggs, lightly beaten
and bubbly, about 5 minutes.
2 stalks celery, sliced ½ cup buttermilk
2. Meanwhile, in a medium bowl,
2–3 
cloves garlic, 2 tbsp chopped fresh
combine remaining 1½ cups flour,
finely chopped flat-leaf parsley
baking powder and remaining ½ tsp
2½ tsp chopped fresh rosemary salt. Using a pastry blender, cut in
1½ cups 1. Preheat oven to 425°F. In a large butter until it is the size of small peas.
+ 2 tbsp white whole-wheat ovenproof braiser or skillet on In a small bowl, whisk together eggs,
flour, divided medium, heat oil. Add onion, carrots buttermilk and parsley. Add to flour
and celery and cook, stirring often, mixture and whisk just until no white
2 cups low-sodium chicken broth
until onion is softened, about streaks remain; do not over-stir.
¾ cup whole milk 5 minutes. Add garlic and rosemary Drop by 1/3-cup rounds onto turkey
¾ cup frozen peas and cook, stirring, until fragrant, mixture. Transfer to oven and bake
about 30 seconds. Reduce heat to until golden brown and a toothpick
2 cups chopped or shredded medium-low, sprinkle 2 tbsp flour inserted in center of biscuits comes
cooked turkey (TIP: You
over vegetables and cook, stirring out clean, about 15 minutes.
can use both dark and
white meat.) PER SERVING (1 biscuit and scant 1 cup stew): Calories: 395, Total Fat: 18 g, Sat. Fat: 11 g, Monounsaturated
Fat: 5 g, Polyunsaturated Fat: 2 g, Carbs: 31 g, Sugars: 6 g, Protein: 25 g, Sodium: 494 mg, Cholesterol: 135 mg
½ tsp ground black pepper
¾ tsp sea salt, divided

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 Lesson 3

Soba Noodle Soup

SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 55 MINUTES.

8 oz soba noodles 1. In a Dutch oven or large deep to a simmer. Add bok choy and peas
4 tsp sesame oil, divided skillet, bring 5 cups water to a boil. and simmer until peas are heated
Add noodles and simmer for through and bok choy is wilted, about
1 8-oz boneless, skinless 4 minutes. Drain and rinse under cold 1 minute.
chicken breast
water. Toss with 1 tsp oil and
1 tsp five-spice powder set aside. 4. Using 2 forks, shred chicken and
return to skillet. Return noodles to
1 carrot, thinly sliced 2. In same oven or skillet on medium, skillet. Cook until heated through,
1 tbsp peeled and minced ginger heat 2 tsp oil. Sprinkle chicken with about 1 minute. Divide among bowls;
five-spice powder. Add to skillet and garnish with green onions.
2 cloves garlic, thinly sliced
cook, turning once, until no longer
5 cups low-sodium chicken broth PER SERVING (1/4 of recipe): Calories: 422,
pink inside, 12 to 14 minutes. Transfer Total Fat: 8 g, Sat. Fat: 2 g, Monounsaturated
2 tbsp reduced-sodium to a cutting board. Fat: 3 g, Polyunsaturated Fat: 3 g, Carbs: 59 g,
soy sauce or tamari Fiber: 14 g, Sugars: 5.5 g, Protein: 32 g,
3. Heat remaining 1 tsp oil in oven or Sodium: 564 mg, Cholesterol: 41 mg
1 tbsp mirin skillet. Add carrot and cook, stirring
1 cup sliced baby bok choy often, until beginning to soften, 3 to
4 minutes. Add ginger and garlic
1/2 cup frozen peas, thawed
and cook, stirring constantly, until
1/4 cup thinly sliced green onions fragrant, about 30 seconds. Add
(aka scallions) broth, soy sauce and mirin and bring

page 17
 Lesson 3

1-Pot Puttanesca
SERVES 4. HANDS-ON TIME: 20 MINUTES. TOTAL TIME: 40 MINUTES.

1 tbsp olive oil 1. In a Dutch oven or large heavy- 3. Stir in beans, olives and capers
2 cloves garlic, minced bottomed saucepan on medium, heat and cook, stirring occasionally, until
oil. Add garlic and cook, stirring often, heated through, 1 to 2 minutes.
2 cups grape or cherry tomatoes until fragrant, about 30 seconds. Sprinkle with cheese and basil.
¼ tsp each sea salt and ground Add tomatoes, salt, black pepper and
PER SERVING (¼ of recipe): Calories: 434,
black pepper pepper flakes and cook, stirring often, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated
until tomatoes are slightly softened, Fat: 5 g, Polyunsaturated Fat: 2 g, Carbs: 69 g,
Pinch red pepper flakes
3 to 4 minutes. Fiber: 12 g, Sugars: 4 g, Protein: 20 g,
¾ cup dry white wine Sodium: 450 mg, Cholesterol: 4 mg
2. Add wine and broth; bring to
2¼ cups low-sodium vegetable or
chicken broth a boil. Stir in spaghetti and return
to a boil. Reduce heat to medium-
8 oz whole-grain spaghetti, low, cover and cook, stirring
broken in half occasionally, just until spaghetti
1 15-oz BPA-free can unsalted is tender, 12 to 15 minutes.
cannellini beans
(aka white kidney beans),
drained and rinsed
¼ cup Kalamata olives, pitted
and halved
1 tbsp capers, drained
and rinsed
¼ cup grated Parmesan cheese
¼ cup chopped fresh basil

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 Lesson 3

Rosemary Lemon Chicken

with Inside-Out Stuffing & Roasted Vegetables
SERVES 4. HANDS-ON TIME: 25 MINUTES. TOTAL TIME: 1 HOUR, 50 MINUTES.

4 oz day-old whole-grain 5 sprigs rosemary, divided Sprinkle with salt, remaining

ciabatta bread, cut ¼ tsp pepper and half of chopped
1 3-lb whole chicken
into large chunks rosemary, rubbing oil and spices
¼ tsp sea salt into skin of chicken to coat evenly.
2 leeks, halved lengthwise
and cut into 2-inch Sprinkle remaining chopped rosemary
lengths (TIP: Rinse 1. Arrange rack in lower third of oven; over vegetables.
leeks after cutting preheat oven to 400ºF. Place bread,
lengthwise to remove 3. Using kitchen twine, tie legs of
leeks, parsnips and squash in the
grit from layers.) chicken together. Cover Dutch oven
bottom of a large Dutch oven (6 quart,
and roast for 35 minutes. Remove lid
2 large parsnips, scrubbed and or large enough to accommodate
cut into 1-inch lengths and continue roasting another
chicken). Drizzle broth and 1 tsp oil
40 minutes until chicken is golden
2 cups peeled and cubed over vegetable mixture and toss to
and a thermometer inserted into
butternut squash coat. Sprinkle with ¼ tsp pepper.
thigh without touching bone reads
(1-inch chunks) Make a well in the middle of the
165ºF. Transfer chicken from Dutch
vegetable mixture.
¼ cup low-sodium oven to carving board and let rest
chicken broth 2. Place lemon wedges and 2 sprigs 10 minutes before carving. Serve with
1 tbsp olive oil, divided of rosemary inside chicken cavity. vegetable mixture.
Remove leaves from remaining
½ tsp ground black PER SERVING (¼ of chicken and 1 cup veggies):
3 sprigs and finely chop. Place Calories: 712, Total Fat: 39 g, Sat. Fat: 11 g,
pepper, divided
chicken in the well in the vegetables Monounsaturated Fat: 17 g, Polyunsaturated
1 small lemon, cut and drizzle with remaining 2 tsp oil. Fat: 8 g, Carbs: 44 g, Fiber: 7 g, Sugars: 0 g,
into wedges Protein: 48 g, Sodium: 461 mg, Cholesterol: 168 mg

page 19
 Lesson 3

White Turkey Chili with Kale

SERVES 4. HANDS-ON TIME: 30 MINUTES. TOTAL TIME: 30 MINUTES.

2 tsp olive oil, divided 4 cloves garlic, minced 2. In same Dutch oven on medium-
1 lb ground turkey or chicken 2 cups low-sodium chicken broth high, heat remaining 1½ tsp oil. Add
yellow onion, kale, light parts of green
2 tsp chile powder 1 15-oz BPA-free can unsalted onion, celery, jalapeño and garlic and
cannellini or great
1 tsp each ground cumin and cook, stirring, until softened, 3 to
northern beans, drained
dried oregano 4 minutes. Stir in turkey mixture,
and rinsed
broth and beans. Bring to a gentle
½ tsp sea salt
simmer and cook, stirring, until
1 large yellow onion, chopped 1. In a Dutch oven on medium-high, heated through and slightly
2 cups stemmed and heat ½ tsp oil. Add turkey, chile thickened, 1 to 2 minutes.
chopped kale powder, cumin, oregano and salt
and cook, breaking up turkey with a 3. Divide among bowls and sprinkle
4 green onions (aka with dark green parts of green onion.
spoon, until no longer pink, 4 to
scallions), chopped,
5 minutes. Transfer turkey mixture PER SERVING (¼ of chili): Calories: 328,
light and dark green
parts divided to a plate and set aside. Total Fat: 14 g, Sat. Fat: 3 g, Monounsaturated
Fat: 5 g, Polyunsaturated Fat: 3.5 g, Carbs: 23 g,
1 stalk celery, chopped Fiber: 6.5 g, Sugars: 3.5 g, Protein: 30 g,
Sodium: 451 mg, Cholesterol: 84 mg
1 small jalapeño chile pepper,
seeded and minced

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