Welcome to Day 7 of the Goodful Two-Week Healthy Eating Challenge! Need to reference our main guide? Click here for the rules, menu, and other information.
Note: You may want to prep some of these recipes ahead of time, especially based on your schedule and lifestyle. Take a look at all the menus beforehand!
Disclaimer: Nutritional info provided is per serving. Please read descriptions carefully before cooking!
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Ingredients:
2 teaspoons olive oil
½ red bell pepper, sliced
¼ cup canned black beans, drained and rinsed
¼ cup frozen corn, thawed
½ small yellow onion, thinly sliced
2 eggs
¼ teaspoon salt
¼ teaspoon ground black pepper
¼ cup shredded cheddar cheese
1 medium whole wheat tortilla
Preparation:
1. Heat the olive oil in a nonstick skillet over medium heat.
2. Add the bell pepper, black beans, corn, and onions, and cook until caramelized, about 5 minutes.
3. Remove the vegetables from the pan and set aside.
4. Reduce heat to low, and eggs, and sprinkle with salt and pepper. Cook, stirring constantly, until barely set, about 2 minutes.
5. Place the vegetables, scrambled eggs, and cheese in the center of a tortilla, and fold the sides into the center, completely covering the filling.
6. Add the quesadilla, seam side down, to the skillet and cook over medium heat until the outside is toasted and cheese is melted.
7. Enjoy!
Ingredients:
Peanut Sauce
Juice of 1 lime
2 teaspoons low-sodium soy sauce
1 tablespoon peanut butter
1 teaspoon maple syrup
1 teaspoon toasted white sesame seeds
1 clove garlic, minced
1 teaspoon minced ginger
½ teaspoon cornstarch
Stir-Fry
½ spaghetti squash, cut in half vertically, seeded
1 boneless, skinless chicken breast, sliced into ½-inch pieces
½ teaspoon salt
¼ teaspoon ground black pepper
1 ½ teaspoons olive oil
½ red bell pepper, sliced lengthwise
1 cup red cabbage, thinly sliced
2 tablespoons roasted, unsalted peanuts, chopped, divided
3 tablespoons thinly sliced green onions, divided
Preparation:
1. Add the lime juice, soy sauce, peanut butter, maple syrup, sesame seeds, garlic, ginger, and cornstarch together in a small bowl and whisk to combine.
2. Microwave the spaghetti squash on high until tender, about 10 minutes.
3. Shred the squash flesh with a fork and discard the remaining skin.
4. Season the chicken with salt and pepper.
5. Heat olive oil in a pan or wok over high heat. Once the oil begins to shimmer, add the chicken and cook until browned on all sides, about 2 minutes.
6. Add bell peppers and cook for 1 minute, until softened.
7. Add cabbage, 1 tablespoon peanuts, and 2 tablespoons green onions and cook for 1 minute.
8. Add peanut sauce and cook until thickened, about 1½ minutes.
9. Add shredded squash and stir to combine.
10. Remove the pan from the heat and top with remaining peanuts and green onions.
11. Enjoy!
Ingredients:
½ cup plain, nonfat Greek yogurt
3 tablespoons grated Parmesan, divided
Juice of 1 lemon
Zest of 1 lemon
¾ teaspoon ground black pepper, divided
¾ teaspoon salt, divided
Pinch of nutmeg, optional
8 ounces whole wheat spaghetti, cooked
2 tablespoons olive oil
1 boneless, skinless chicken breast, sliced into ½-inch pieces
2 cloves garlic, minced
2 cups baby spinach
Preparation:
1. In a bowl, mix the Greek yogurt, 2 tablespoons parmesan, the lemon juice, the lemon zest, ½ teaspoon pepper, ½ teaspoon salt, and the nutmeg.
2. Heat the olive oil over medium heat in a pot. Once the oil begins to shimmer, add the chicken and cook until it begins to brown, about 3 minutes.
3. Add remaining salt and pepper, garlic, and spinach, and cook for 1 minute.
4. Remove the pot from the heat, add pasta and the prepared sauce, and stir to combine.
5. Garnish with remaining parmesan cheese.
6. Enjoy!
Ingredients:
1 large sweet potato, thinly sliced
½ teaspoon salt
Preparation:
1. Working in batches, place the sliced sweet potatoes on a piece of parchment paper and sprinkle with salt.
2. Microwave for 2 minutes and 30 seconds, until the chips begin to brown.
3. Enjoy!
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