Ingredients

• 1.5lb flank or top sirloin steak*
• 1 tablespoon lemon pepper seasoning
• 1 can low-sodium white beans, drained & rinsed
• Juice of ½ fresh lemon
• 1 tablespoon olive oil
• 2-3 tablespoons water
• ½ teaspoon dried parsley
• ½ teaspoon garlic powder
• ½ cucumber, sliced thin
• ½ bell pepper, cut into strips*
• 1 red onion, sliced thin*
• 2 whole wheat pitas, cut into halves

Instructions

1. Pat steak dry and season liberally on both sides with the lemon pepper seasoning
2. Cook steak in a hot skillet for 3-4 minutes per side or until desired doneness then set aside to rest
3. Blend beans, olive oil and lemon juice in a food processor or mash by hand, adding water 1 tablespoon at a time until desired consistency
4. Season white bean spread with dried herbs, garlic powder, and salt & pepper to taste while stirring well
5. Thinly slice the steak
6. Open ½ pita and spread 1-2 tablespoon of spread on the inside
7. Stuff pita with steak and veggies
8. Squeeze extra lemon juice

Ingredients

• Remaining cooked flank steak
• Remaining sliced peppers and onions
• 1 small head of broccoli, stems removed and cut into small florets (or ½ bag frozen broccoli)
• 1 tablespoon olive oil
• 1 teaspoon lemon pepper seasoning
• 1 tablespoon soy sauce
• 1 cup uncooked brown rice

Instructions

1. Heat olive oil in a large pan or wok
2. Bring a pot of water to a boil and cook rice according to package instructions
3. Add the peppers, onions, and broccoli to the hot pan and season with the lemon pepper
4. Cook over medium heat for about 10 minutes, stirring frequently to avoid scorching
5. Add the steak to veggies and cook only until heated through
6. Top with soy sauce and mix well to combine
7. Serve approximately ¼ of the stir fry mix over ½ cup of rice

Ingredients

• 1 tablespoon olive oil
• ½ bunch of fresh carrots, peeled and sliced
• 1 box grape tomatoes (or 1 can diced)
• 2 sweet potatoes diced
• 24 ounces (3/4 box) chicken stock
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• ½ teaspoon dried thyme
• ½ teaspoon Italian seasoning
• ½ teaspoon black pepper
• ½ bag of frozen peas
• ½ bag frozen green beans

Instructions

1. Heat olive oil in a large pot with a lid over medium heat
2. Cook sliced carrots and diced sweet potatoes in the oil for 5-10 minutes, stirring frequently
3. Add box of cherry tomatoes and cook another 5 minutes until they begin to burst
4. Smash tomatoes with the back of a spoon to release juices
5. Add sweet potatoes and chicken stock
6. Add all herbs and spices
7. Cover and simmer about 15 minutes or until all vegetables are soft
8. Add peas and cook another 5 minutes until warmed through

Ingredients

• 2 tablespoons olive oil, divided
• 1 pound of chicken tenders, cut into bit sized chunks
• ½ bunch of fresh carrots, peeled and diced small
• ½ bag frozen green beans
• 1 cup uncooked brown rice
• 2 eggs
• 2 tablespoons low-sodium soy sauce
• ¼ teaspoon ground ginger
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon black pepper

Instructions

1. Bring a pot of water to a boil and cook rice according to package instructions
2. Heat 1 tablespoon of the olive oil in a high sided pan or wok
3. Add the diced chicken tenders and cook for 5 minutes until halfway cooked through
4. Add the carrots and green beans and continue to cook another 5 minutes or until the chicken is cooked through
5. Add the other tablespoon of olive oil and swirl around the pan to coat
6. Drain the cooked rice and add to the pan with the veggies and chicken
7. Make a small hole in the middle of the rice mixture and crack in two eggs
8. Stir the eggs rapidly with a fork to scramble, then mix into the other ingredients
9. Add the soy sauce and spices and mix well to combine

Ingredients

• 2 tablespoons olive oil, divided
• 1 medium apple
• 4 thin pork chops
• ½ teaspoon cumin
• ½ teaspoon paprika
• ¼ teaspoon onion powder
• 1 bag steamable frozen green beans
• Salt and pepper to taste

Instructions

1. Heat 1 tablespoon olive oil over medium heat in a large pan
2. Core and dice the apple then add to the hot pan
3. Cook the apple, stirring frequently to prevent burning, for about 5 minutes
4. Pat the pork chops dry and spread on the other tablespoon of olive oil
5. Cover the chops on both sides with the cumin, paprika, onion powder, salt, and pepper
6. Spread the apples to the side of the pan to make room for the pork chops
7. Cook the chops for about 3 minutes per side until cooked through to an internal temperature of 145 degrees
8. Steam the green beans in the microwave according to package instructions then season to taste with salt and pepper
9. Serve the pork chops topped with the apples with green beans on the side