Apple Brussels Protein Skillet

 

     Sometimes the best recipes come from friends, and this one was inspired by my friend Becca, who first shared her simple idea of pairing turkey, black beans, and apples. I loved the flavor combo so much that I gave it a Real Food Recovery twist — adding Brussels sprouts, onion, garlic, and spices — to create a high-protein, high-flavor one-skillet meal that comes together in under an hour.

With lean ground turkey, hearty Brussels sprouts, sweet apples, and fiber-rich black beans, this dish is a weeknight winner. Even better? Because the turkey is so lean, there’s no messy draining required, and the leftovers last up to a full week in the fridge — making it ideal for meal prep.

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Nutrition at a Glance (per serving)

   •   Calories: 340

   •   Carbs: 44g

   •   Fiber: 10g

   •   Net Carbs: 34g

   •   Protein: 40g

   •   Fat: 1g

   •   Servings: 4

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Ingredients

   •   1 lb 99% lean ground turkey

   •   1 medium onion, chopped

   •   12 oz Brussels sprouts, sliced

   •   1 Tbsp garlic, chopped

   •   Dash of cayenne (optional)

   •   1 (15 oz) can black beans, drained and rinsed

   •   2 medium apples, chopped

   •   Seasonings to taste (salt, pepper, or your favorite spice blend)

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Instructions

1. Heat a large skillet over medium-high heat. Add the turkey, onion, Brussels sprouts, garlic, and cayenne. Cook until the turkey is browned and vegetables are softened. (No draining needed — thank you lean turkey!)

2. Stir in the black beans and apples. Cook for 3–5 minutes, until heated through and apples reach your preferred softness.

3. Taste and adjust seasonings as desired.

4. Divide into 4 equal portions. Serve immediately or store in airtight containers in the fridge for up to 7 days.

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Pro Tips

   •   Make it your own: Try topping with cilantro, a squeeze of lime, or a drizzle of hot sauce or salsa.

   •   Meal prep win: This dish reheats beautifully and travels well for lunches.

   •   Flavor boost: A sprinkle of smoked paprika or cumin gives it a deeper, savory edge.

Steakhouse Flavor Indoors

 

     Just because it’s cold outside doesn’t mean you have to give up steak night! Follow along as I show you how to make the perfect medium-rare steak indoors—no grill required…you can thank me later (or now is good) 😌 

Ingredients:

Steak

Salt (or seasoning of choice)

Pepper

Aluminum Foil

Wire Rack

Baking Pan

Step 1 – Prep:

Start by taking your Steak out of the fridge about 20 minutes before cooking. This helps it cook evenly. Then, pat it dry with paper towels—this is a little chef’s trick that gives you that beautiful crust.

Step 2 – Seasoning:

Now, keep it simple. All you need is a good sprinkle of coarse salt and cracked black pepper. That’s it. No bottles, no marinades full of additives—real food, real flavor.  (If you have never tried it with just Salt and Pepper, it’s a must try)

Step 3 – Broiling:

Set your oven to high broil and move the rack so it’s about six inches from the top.  (Moving your rack is optional, I have mine in the middle where it usually is and it works better for me that way, but you do you dawg).  Place your Steak on a broiler pan or a wire rack over a baking sheet that has been covered in aluminum foil, leaving extra tails on each side. Broil for 7–8 minutes on one side, flip, then 7–8 minutes on the other side. That’s the sweet spot for a perfect medium rare.  If your Steak is less than 1-1.5’’, you might want to reduce the broil time.

Step 4 – Resting & Finishing:

When it comes out, resist the urge to cut right in! Let it rest under foil for about 5 minutes so the juices can redistribute.  This is where your “Foil Tails” come in handy.  Not only does the foil keep your pan clean, you can just fold up your tails over the Steak and let it rest in place.  And if you want that Steakhouse touch, add a little pat of butter or herb butter right on top while it’s still hot.  I don’t typically do this because I don’t need the extra fat or flavor, I find a good quality Steak has enough of that on it’s own.

Step 5 – Value Adds:

This works best with Steaks about 1 to 1 ½ inches thick. And if you’re on a budget, cuts like sirloin or flat iron are affordable and taste incredible cooked this way.

So the next time it’s too chilly to grill, remember—your oven broiler can give you Steakhouse results right at home. Pair it with a side of roasted veggies or a winter salad, and you’ve got a meal that’s simple, delicious, and all real food.  Enjoy 😉 

Lentil Chili

 

     If you are not using Lentils in your Chili, why not!?  1) They digest easier than beans 2) Higher in micronutrients 3) Higher in protein 4) Lower in fat 5) Holds up well in Chili, doesn’t get mushy 6) Tastes fantastic.  So why not give this one a try the next time you are hankering for Fall flavors.  Up your game with a few fancy toppers of Greek Yogurt and sliced Green Onions.  You will be the envy of all the neighborhood, and your tastebuds will thank you! 😋

Ingredients for 3-4 servings~

1 pound 96% lean Ground Beef

1 diced Onion

1 Tablespoon chopped Garlic

Packet Chili Seasoning (or make your own from Chili Powder, Cumin, and Cayenne per taste)

2 cans diced Petite Tomatoes

1 cup Salsa

1 cup Lentils

     Add Beef, Onion, and Garlic to skillet, cook down til Onions are softened, drain any excess juices.  Stir in remaining ingredients, and simmer with lid for 20 minutes or til Lentils have softened.  Tip:  Double the batch and divide into equal containers for lunch all week.  Top with Greek Yogurt and sliced Green Onions if desired.  Enjoy 😉 

Italian Chicken Power Bowls

 

     When you are hungry for lunch, the last thing you want to do is start thinking of what to eat.  Ain’t it nice when it is right there at your fingertips!?  No time lost, just grab and go, with deliciousness with every bite filled with health!  My Italian Chicken Power Bowl is overflowing with protein and flavor, not to mention super easy to throw together!  The next time you are thinking about next week, try this out and see if your days go better!  😋

Ingredients for 6 Bowls~

1 Tablespoon Olive Oil, Plus more for Asparagus

1 Chopped Onion

8oz carton fresh sliced Mushrooms

Sliced Cherry Tomatoes (optional)

1 Tablespoon chopped Garlic

Dash Cayenne Pepper (optional)

2 pounds diced Chicken Breasts

Fresh Asparagus Spears

Dark Balsamic Vinegar (I use California Balsamic~Salt, Oil, Sugar Free)

1 jar Rao’s Tomato Sauce (Or make your own~ http://foodfitnessbypaige.blogspot.com/2024/01/tomato-carrot-red-sauce.html)

     Add 1 Tablespoon Olive Oil, Onion, Mushrooms, Tomatoes, Garlic and Cayenne to skillet and sautee til golden brown, then add in Chicken to cook thru.  Meanwhile, toss trimmed Asparagus stems with a scant dash of Olive Oil and drizzle with Balsamic, bake at 400 for 15 minutes.  Lastly, drain any extra juices off Chicken and stir in Sauce til fully incorporated, divide into 6 containers and top equally with Asparagus.  Store in fridge for the week.  Enjoy 😉 

Hatch Green Chili Tomato Sauce

 

     When Hatch Green Chili Season hits, you have to hit back with all kinds of creativity!  There is not much I can think of where these slightly spicy plants would not add a smile to any recipe.  For example, my homemade Tomato Sauce can be kicked up to the next level with a few of these babies adorning the group.  Not to mention how easy this is to whip together, and I love my trick of adding a few Carrots to the mix, for a slightly sweet hint to every spoon full.  This goes great on Fish, Chicken, Vegetables, and of course the perfect blend with Ground Beef.  Whatever your pleasure, you can’t go wrong with this topper!💚

Ingredients~

Desired amount of Tomatoes

Desired amount of chopped Onion

Desired amount of sliced Carrots

Desired amount of raw Diced Hatch Green Chilies 

Desired amount of chopped Garlic

1-2 Tablespoons Olive Oil

Desired amount of Basil Leaves

     

     Add Tomatoes, Onion, Carrots, Chilies, Garlic, and Oil to parchment lined sheet pan and roast at 400 for an hour.  Remove, cool to touch, add to blender with Basil, add water to thin if necessary.  Whip to desired consistency.  Enjoy to your preference.😋

Chicken Chili Enchiladas

 

     Whether it is peak Hatch Green Chili Season or not, it’s never a wrong time to use more of these.  I have created a Chicken Chili Enchilada skillet recipe to die for.  Super simple, super easy, and super delicious.  This recipe makes 4 generous servings and if you choose to omit the rice, you can make it a Keto recipe for 311 calories, 14g carbs, 1g fiber, 13g net carbs, 39g protein and 11g fat.  If you want to add a cup of cooked rice, then it changes to 416 calories, 38g carbs, 2g fiber, 36g net carbs, 41g protein and 12g fat.  Macros don’t include toppings, get creative and garnish to your hearts desire!🥰

Ingredients for 4 servings~

1 Tablespoon Olive Oil

1 chopped Onion

1 chopped fresh Hatch Green Chili (sub with jalapeño or poblano)

1 Tablespoon chopped Garlic

1 pound diced Chicken Breast

Tablespoon Chili Powder

Tablespoon Cumin

16oz container Cottage Cheese

10oz can Enchilada Sauce

     Add Oil, Onion, Chili’s, and Garlic to skillet, heat til softened and then add Chicken til cooked through, season with Chili Powder and Cumin stir til mixed thoroughly, the continue to stir in Cottage Cheese and Enchilada Sauce.  Garnish as desired:  Cilantro, Sliced Tomato, Avocado, Salsa, Greek Yogurt, Green Onion.  Enjoy ☺️ 

Protein Pizza Pie

 

     When the trending Protein phase has a baby with the trending Cottage Cheese phase, what do you get!?  My delicious Protein Pizza Pie of course…and I am not complaining…just making a joke at social media’s expense.  These are pretty easy to throw together, and the big bonus is these make 8 servings, so perfect for a group, or just to hang on for lunch all week.  In addition to these superlative macros, the taste is amazing, and super clean ingredients. So if your standard Pizza got a therapist, gave up Diet Coke, and started going to church, this would be the end result.  Love when my creations turn out as good as they were in my imagination!  #trythisone 😋

Ingredients for 8 Pizza Pie’s~

2 pounds 96% lean Ground Beef

1 cup Oats

2 Eggs

1 Tablespoon chopped Garlic

Italian Seasoning, desired amount

Salt, desired amount

Sliced Purple Onion

Sliced Green Bell Pepper

4oz jar of drained Mushrooms

24oz Cherry Tomatoes

1 diced Yellow Onion

3 trimmed cleaned diced Carrots

1 diced Jalapeño 

Olive Oil

Cottage Cheese

Everything Bagel Seasoning

     Add Beef, Oats, Eggs, Garlic, Seasoning and Salt as desired, mix til well incorporated and divide into 8 equal portions, pat out on parchment lined cookie sheet, and top with sliced Red Onions, Green Peppers and Mushrooms.  Bake at 425 for 25 minutes.  Meanwhile, add Tomatoes, Onions, Carrots, and Jalapeño to parchment lined cookie sheet and drizzle or spray with Olive Oil, toss to coat and bake at 425 for an hour.  When done, remove, cool slightly and add to heavy duty mixer and whip til smooth.  Add a smear of Tomato Sauce to the top of Beef Pattie Crust, and then finish off with a dollop of Cottage Cheese and Everything Bagel Seasoning.  Enjoy 😉