FASTmeals with BIGf lavor 16 flavorful meals that are on your table in under 30 minutes
Hi there I m Megan, just a girl living on the edge of chaos with a salty wit and a healthy sweet tooth. CONTENTS I am the artist of my kitchen with a serious passion for creating healthier meals without compromising flavor. Ice cream has its own food group. Tapas are my favorite creations and I could eat breakfast for every meal of the day. Although my tastebuds crave nutrient dense foods, I believe you can still enjoy tasty foods even if you are short on time. Despite my love of healthier fares, I can guarantee these dishes are big on flavor In this cookbook, along with on my blog, you fill find seasonal recipes that are easy to prepare, use minimal ingredients and are anything but plain. Enjoy - Megan 2 Chicken and Poultry 6 Pork 10 Seafood 14 Vegetarian 18 Recipe Index For more recipes, please visit With Salt and Wit www.withsaltandwit.com 1
Skinny Zuppa Toscana Soup ChickenandPoultry 1 ¼ pounds lean sweet Italian turkey sausage (or spicy if you prefer) 1 sweet onion, diced 3 garlic cloves, minced 2 medium heads cauliflower, cut into florets 4 cups chicken stock 1 ½ cup unsweetened almond milk 4 cups fresh kale, thinly sliced ½ cup freshly grated parmesan 4 ounces reduced fat or fat free cream cheese 1 teaspoon salt 1 teaspoon pepper ½ teaspoon red pepper flakes 6 slices turkey bacon, cooked and crumbled A healthy spin on a restaurant classic, this soup is lightened up with cauliflower and sweet turkey sausage Not to mention, it s brought together in minutes 1. Remove the casing off of the sausage, and cut each link in half lengthwise, then cut into slices. In a medium sauté pan sprayed with cooking spray, add sausage, garlic, and onions. Cook over medium heat for 3-5 minutes, or until the sausage and onions turn lightly golden brown. Remove from pan. 2. Add cauliflower florets and chicken stock to a stockpot, and bring to boil. Reduce heat to a simmer and cook until cauliflower is tender, 5-8 minutes. 3. Remove half of the cauliflower mixture and add to a blender, Make sure to add some of the broth to move the mixture around. Puree until smooth. 4. Add puree back to the pot along with the milk, kale, parmesan, cream cheese, salt, pepper and red pepper flakes. Heat through until the cream cheese is melted. Do not boil. 5. Serve immediately with the bacon crumbled on top. Serves 6 2
Honey Sriracha Chicken Rice Noodle Bowls ChickenandPoultry Honey Sriracha Chicken Rice Noodle Bowls are filled with chicken and stir fried vegetables, smothered in a sweet and spicy sauce; all over a big bowl of rice noodles Sauce: ¼ cup soy sauce ¼ cup water 2 tablespoons olive oil ½ teaspoon hot sesame oil 3 tablespoons Sriracha 3 tablespoons honey ½ tablespoon rice vinegar ¾ teaspoon garlic powder ¼ teaspoon salt ¼ teaspoon pepper Stir Fry: 1 lb Chicken breasts, cut into thin strips 8 ounces brown rice noodles 1 red bell pepper, sliced thin 1 cup thinly sliced red cabbage 2 cups thinly sliced napa cabbage 1 cup matchstick carrots Garnish: Cilantro Sliced green onions 1. Sauce: In a medium bowl, whisk together the sauce ingredients. Add ½ cup of this prepared sauce to a large bag along with chicken and let marinate overnight or at least for 1 hour. Reserve remaining sauce in an airtight container. 2. Chicken; Heat 1 tablespoon of olive oil over medium high heat in a large skillet. Remove chicken from marinade and discard the excess marinade. 3. Add chicken to preheated skillet and sauté until no longer pink on any side. Add vegetables and sauté for 2 minutes. Stirring occasionally. 4. Whisk reserved sauce to recombine and add to skillet. Simmer until thickened and vegetables are tender-crisp. (May be shorter if you cut your veggies small.) 5. Meanwhile, cook rice noodles according to package instructions. Keep a little bit of liquid with the noodles to make sure it doesn't dry out. 6. Serve chicken and vegetables over rice noodles. 7. Garnish with cilantro and green onions. 3
Kale and Sausage Stuffed Sweet Potatoes ChickenandPoultry 6 medium sweet potatoes, rubbed with oil 1¼ pounds Sweet Italian Turkey sausage, casing removed 1 small sweet onion, minced 4 cups finely chopped kale ¼ teaspoon garlic salt ¼ teaspoon pepper ¾ cup almond milk ¼ cup low sodium chicken broth ¼ cup flour ¾ cup shredded mozzarella cheese Kale and Sausage Stuffed Sweet Potatoes are an easy dinner idea, filled with sweet sausage and smothered in an easy white cheese sauce 1. Heat a large skillet over medium heat. Add the sausage and minced onions. As the sausage cooks, break it up with the end of a cooking spoon. 2. Meanwhile, poke a few holes in the sweet potatoes. Place in the microwave and cook for 7-9 minutes, or until sweet potatoes are soft. (Cooking time will vary the size of your potatoes.) 3. While sausage and sweet potatoes cook, in a small saucepan over medium heat, bring ¼ cup almond milk to a boil. Slowly add the sifted flour to the boiling milk whisking continually. Add remaining ½ cup milk, chicken broth and mozzarella cheese. Keep whisking until smooth. Keep warm until ready to serve. (If cheese sauce gets a bit cold, add a bit more milk to thin out.) 4. Once sausage is cooked through, add the kale and fold in to wilt. Season with garlic salt and pepper. 5. To serve, slice cooked potatoes lengthwise, but not to cut completely through. Push in the sides to open up the slit, to create a space for the filling to sit. 6. Spoon the filling into the sweet potatoes. Drizzle with the cheese sauce and serve immediately. Serves 6 4
Skinny Honey Teriyaki Chicken Rice Bowls ChickenandPoultry These rice bowls are a super quick dinner Chicken sautéed until juicy and simmered in a homemade, healthy teriyaki sauce. Served with fresh veggies and rice, you will forget all about takeout Sauce: ½ cup soy sauce 2 tablespoons water 2 tablespoons rice vinegar 1 tablespoons Truvia Brown Sugar (or 2 tablespoons brown sugar) 1 tablespoon honey ¾ teaspoon garlic powder 1 teaspoon ground ginger ½ teaspoon corn starch Bowls: 1½ pounds raw boneless chicken breast 2 cups uncooked instant brown rice 2 cups steamed broccoli florets 2 green onions, sliced thin Garnish, sesame seeds 1. Sauce: In a small bowl, combine the sauce ingredients. Whisk well until all ingredients are incorporated. Set aside. 2. Rice: In a medium saucepan, cook the rice according to the package instructions. During the last 7 minutes, add the broccoli and cook until tender crisp. Set aside and keep warm. 3. Chicken: While rice cooks, preheat large sauté pan over medium high heat. Spray with non stick cooking spray. 4. Add the chicken to the pan and cook until golden brown on one side, 3 minutes. Flip chicken and add the sauce ingredients. Cook the chicken until it is no longer pink and the sauce is thickened, 3 to 5 minutes. 5. To serve, divide the rice and broccoli between 4 bowls. Top with chicken, sauce, green onions and sesame seeds, if desired. 5
Skinny Loaded Baked Potato Gnocchi Pork 4 slices bacon, chopped ½ cup low sodium chicken broth 16 oz package potato gnocchi (gluten free, if necessary) 1¼ cups soft shredded parmesan 1¾ teaspoons garlic powder Pinch nutmeg ½ teaspoon salt ¼ teaspoon pepper ¾ cup non fat plain greek yogurt 2 green onions, chopped 1. In a large sauté pan over medium heat, add the chopped bacon. Cook until crispy, 7 to 8 minutes. 2. Remove the bacon from the pan and add to paper-towel lined plate. Wipe out the remaining grease. 3. Add the chicken broth to the pan. Bring to a simmer then add the gnocchi. Cook until gnocchi is tender, 4 to 5 minutes. 4. Remove the pan from the heat and add the cheese. garlic powder, nutmeg, salt, pepper and greek yogurt. 5. Stir until cheese is incorporated and melted through. 6. Transfer to serving plates, and garnish with chopped bacon and chopped green onions. Loaded Baked Potato Gnocchi is a creamy, one pot meal with a luscious parmesan sauce, crisp bacon and topped with green onions. A healthier and new take on a loaded baked potato 6
Sweet Chili Glazed Meatballs Pork Juicy meatballs are lathered in a homemade sweet chili glaze that is sweet and spicy A crowd pleasing 30 minute appetizer or an easy dinner served with rice 2 pounds turkey meatballs, fresh or frozen ¼ cup chicken broth Sauce: ⅓ cup Truvia Brown Sugar ½ cup water 3 tbsp red wine vinegar 1½ teaspoon garlic powder 1½ teaspoon onion powder ½ teaspoon ground ginger ½ teaspoon red pepper flakes 1 teaspoon salt ¼ teaspoon pepper Slurry: 1 tablespoon corn starch ¼ cup water Garnishes: Diced cherry peppers Chopped peanuts Thinly sliced green onions 1. Meatballs: In a large sauce pan over medium low heat, add the meatballs and chicken broth. Cover and let simmer for 20 minutes, stirring occasionally. 2. Sauce: Meanwhile, in a small sauce pan, add the brown sugar, water, red wine vinegar, garlic powder, onion powder, ground ginger, red pepper flakes, salt and pepper. Bring to a gentle boil then reduce heat to low. 3. Slurry: Whisk together the corn starch and water. Add to the sauce and increase heat to medium. Cook for 1 to 2 minutes or until sauce starts to thicken. Once thickened remove from heat and set aside. 4. Once the meatballs have cooked for 20 minutes. Add the sauce and gently stir to coat all the meatballs. 5. Add to serving dish and garnish with cherry peppers, peanuts and green onions. Serves 8 as appetizers or 4 as Main Dish 7
Pear, Brie, and Bacon Flatbreads Pork 2 pre-baked flatbreads (gluten free, if needed) ¾ cup mozzarella cheese 2 ounces brie cheese, sliced very thin ½ of a pear, thinly sliced 4 pieces of bacon, crumbled Garnish: Arugula Balsamic glaze 1. Preheat oven to 375 degrees F. 2. Place flatbread onto a baking sheet. Place in oven for 2 minutes. 3. Remove from oven, sprinkle with cheeses, pear slices and crumbled bacon. 4. Place back in oven and bake for 3-4 more minutes, or until cheeses are melted. 5. Remove from oven, garnish with arugula and balsamic glaze. 6. Slice into wedges and serve immediately. This flatbread is a simple dinner filled with sweet, salty and savory flavors and can be on your table in 15 minutes NOTE: If using naan, a thicker flatbread or a gluten free crust, the baking times will have to be adjusted (lengthened) as I used very thin flatbreads. Appetizers or 2 Entrees 8
Spicy Pineapple BBQ Pork Lettuce Wraps Pork 1 pound pulled pork or 1 pkg Farm Rich Dry Rub Smoked Pork ½ cup diced pineapple ¼ cup sliced jalapeños ¼ of a small red onion, thinly sliced 8 large lettuce leaves (Bibb lettuce works great) Garnishes: Handful of Cilantro Peanuts 1. Prepare the pork according to packages instructions. 2. To assemble, top a lettuce leaf with the pork, pineapple, jalapeños, red onion and garnish with cilantro and peanuts. All the flavors of our favorite pizza but in a slimmed down dish These wraps are sweet, spicy and a quick dinner that is perfect for entertaining or any weeknight 9
Skinny Bang Bang Shrimp Tacos Seafood Shrimp: 1 pound medium shrimp, detailed and deveined 1 egg 1 heaping cup unsweetened, shredded coconut Zest of 1 Lime ½ teaspoon salt ¼ teaspoon pepper ½ teaspoon chile powder Chile Sauce: 3 tablespoons greek yogurt 2 tablespoons chile sauce 1 tablespoons Sriracha sauce To Serve: 8 small corn or flour tortillas Sliced purple cabbage Cilantro Lime wedge 1. Shrimp: Preheat oven to 375 degrees F. Grease a wire rack and place over a lined baking sheet. 2. Pat shrimp completely dry. Whisk egg in a shallow bowl. In another bowl combine coconut, zest of 1 lime, salt, pepper and chile powder. 3. Dip shrimp in egg, then into coconut mixture until evenly coated. Place on wire rack, evenly spaced to ensure even baking. 4. Bake for 10 minutes, or until coconut is lightly brown. 5. Chile Sauce: While the shrimp are cooking, combine the ingredients for the sauce in a small bowl. Set aside. 6. To Serve: Heat tortillas either on stovetop or in microwave. When shrimp are done cooking, divide between the tortillas, drizzle with the chile sauce, top with cabbage and cilantro. Serve immediately with a lime wedge. A skinny makeover of a restaurant classic These tacos combine two favorites in one flavorful dish that is ready in 20 minutes 10
Sweet and Sour Shrimp Lettuce Wraps Seafood 1 1/2 pounds shelled and deveined shrimp, 51-60 count Sauce: ¼ cup low-sodium chicken broth 2 tablespoons low sodium soy sauce ¼ cup apricot jam ¼ cup honey 1 tablespoon apple cider vinegar 3 tablespoons tomato paste 1/2 teaspoon sesame chile oil 1/2 teaspoon garlic powder ½ teaspoon ground ginger ¼ teaspoon black pepper 2 tablespoons corn starch Pinch crushed chili flakes or sriracha (optional) Remaining ingredients: 1 tablespoon coconut oil 1 small onion, diced into 1/2" pieces 1 red bell pepper, cut into 1/2 pieces 1 orange bell pepper, cut into 1/2 pieces 1 cup pineapple chunks 8 large pieces of bibb lettuce 1/3 cup chopped cashews 2 green onions, sliced thin A healthy take out makeover These lettuce wraps are full of Asian flavors with a homemade sweet and sour sauce; plus they are ready quicker than you can call take out 1. Sauce: In a medium bowl whisk together chicken broth, soy sauce, apricot jam, honey, vinegar, tomato paste, sesame oil, garlic, ginger, black pepper and corn starch. Set aside. 2. Stir Fry: Preheat a large skillet over medium heat. Add coconut oil and allow to melt. Add the onion and peppers. Allow to soften, 8-10 minutes. Remove from pan and set aside. 3. Add the shrimp and allow to cook on one side until slightly pink and the shrimp start to curl, 3-4 minutes. Flip the shrimp and add the reserved sauce. Finish cooking the shrimp until no longer translucent, 2-3 more minutes. 4. Add the pepper and onions back to the pan. Toss to cook with the shrimp and sauce. 5. To Serve: Spoon shrimp mixture into each lettuce cup. Top with cashews and green onion slices. 11
Skinny Honey Walnut Shrimp Seafood Walnuts: ½ cup water ¼ cup truvia ½ cup walnuts halves Sauce: ¼ cup nonfat plain Greek yogurt ½ teaspoon garlic powder ¼ teaspoon red pepper flakes ¼ teaspoon salt 2 ½ tablespoons honey Shrimp: 1 tablespoon coconut oil 1 pound shrimp, peeled & deveined (30/41 is what I used) To serve: Cooked white or brown rice, if desired 1 green onion, sliced, for garnish 1. Walnuts: Bring water & truvia to a boil in a small pot over medium high heat. Add the walnuts. 2. Boil 2 minutes, drain and place walnuts on a plate to cool. 3. Sauce: Combine Greek yogurt, garlic powder, red pepper flakes, salt and honey in small bowl. Set aside. 4. Shrimp: Heat a large skillet over medium high heat. Add the coconut oil. 5. Add the shrimp and stir fry quickly until they start to turn pink and start to curl up like a 'C', about 3-4 minutes. Flip the shrimp over and let the shrimp cook another minute or two until no longer translucent. 6. Turn off the heat and remove the skillet from the heat. Drain off any liquid if any remains in the skillet. Add the Greek yogurt sauce and walnuts. Mix well. 7. To Serve: Spoon over rice and top with green onions. Note: If you use different size shrimp than 30/41 count, your cooking times will vary either shorter for smaller shrimp or longer for larger shrimp. A healthy spin on Chinese take out, this Skinny Honey Walnut Shrimp is tossed with a sweet and spicy Greek yogurt sauce and topped with sugary walnuts 12
Spicy Cilantro Shrimp Skewers with Honey Lime Sauce Seafood Shrimp: 1 lb shrimp, peeled (I used 21-25) 1 teaspoon salt 1 teaspoon pepper ½ teaspoon garlic powder Honey Lime Sauce: 1 tablespoon olive oil 3 heaping tablespoons honey Juice of 2 large limes Zest of 1 lime ½ teaspoon chile powder ½ cup packed cilantro, diced 1. Shrimp: Preheat grill or grill pan to medium. If using grill pan, make sure to spray with non stick spray. 2. Thread shrimp onto skewer. 3. Combine salt, pepper and garlic powder and sprinkle over shrimp. 4. Honey Lime Sauce: In a small bowl, whisk together the olive oil, honey, lime juice, zest, and chile powder. Remove 2 tablespoons of the sauce and brush the shrimp with it. Reserve remaining sauce for serving. 5. Grill shrimp for 3-4 minutes on each side, or until they turn slightly pink. 6. Remove from heat and sprinkle with cilantro. Serve immediately with reserved honey lime sauce. Sweet and spicy cilantro shrimp skewers are ready in 20 minutes and dunked in a honey lime sauce They are a great appetizer or served with rice for dinner 13
Cheesy Garlic Brown Butter Spaghetti Squash Vegetarian 1 medium spaghetti squash (about 4 cups cooked) 1 ½ tablespoons unsalted butter 2 garlic cloves, minced ½ teaspoon salt ¼ cup shredded mozzarella cheese ¼ cup shredded parmesan Garnish, parsley Cheesy Garlic Brown Butter Spaghetti Squash is a quick and healthy side dish that is super cheesy and tossed in a nutty garlic browned butter One bite and you won t believe how light it really is 1. Using a fork, pierce the squash a few times all over. Place on a microwave-safe plate and microwave for 5 minutes. It will start to get soft. 2. If not completely cooked, microwave for 5 more minutes. This will depend on the size of your squash. If using a small squash, start with 3-4 minutes. 3. Carefully remove the squash from the microwave and let stand few minutes. Then using a chef's knife, cut in half. It will release steam so be careful. Remove the seeds by scooping out with a spoon. 4. Using a fork, peel the spaghetti strands by running the fork through them. Set aside. 5. Add butter to a large sauté pan on low heat. Once melted, add the garlic. 6. Cook for 2 minutes on a low heat. Once the butter starts to bubble and starts to smell nutty and brown, add the spaghetti squash and toss to coat well. 7. Remove from the heat and add the salt, mozzarella and parmesan. Toss to mix well. 8. Place onto two plates and serve immediately. Garnish with more parmesan, if desired. 14
Creamy Garlic Parmesan Gnocchi Vegetarian 1 package uncooked gnocchi 1 quart low sodium chicken broth 1 ½ tablespoons olive oil 4 cloves garlic, minced 1 ½ tablespoons flour 1 ½ cup milk 1 ½ cups kale, roughly chopped ¾ cup freshly grated Parmesan cheese + more for garnish Salt and freshly ground black pepper, to taste 1. In a large pot bring the chicken stock to a boil. Add gnocchi and cook according to package instructions; drain well. 2. Heat olive oil in a saucepan over medium-low heat. Add garlic and cook for 1 minute. 3. Whisk in flour until lightly browned, about 2 minutes. Gradually whisk in milk, and cook, continuing to whisk, until slightly thickened, about 4-5 minutes. 4. Add kale and cook until wilted, 1-2 minutes. Stir in Parmesan until melted. Gently fold in gnocchi and toss to combine. Season with salt and pepper, to taste. Serve immediately with a bit of parmesan sprinkled on top. Creamy Garlic Parmesan Gnocchi is a comfort dish that is whipped up in only 15 minutes Filled with tender gnocchi and kale, then smothered in a light garlic parmesan sauce 15
Thai Cucumber Salad with Peanut Chile Vinaigrette Vegetarian Salad: 4 large Kirby cucumbers, spiralized 1 cup Julienned carrots 2 bell peppers, thinly sliced ¼ cup chopped cilantro 4 green onions, thinly sliced Garnish, ⅓ cup roasted peanuts, chopped Peanut Chile Vinaigrette: 1 heaping tablespoon peanut butter 3 tablespoons low sodium soy sauce 2 teaspoons rice vinegar ¼ teaspoons sesame chile oil 1 tablespoon honey 2 tablespoon water juice of 1 lime 1 garlic clove, minced ½ teaspoon red pepper flakes Pinch ground black pepper 1. Salad: Trim the ends of the cucumber and spiralize or use a mandolin to thinly slice. Add to a large mixing bowl and toss with carrots, sliced bell peppers, cilantro and green onions. 2. Peanut Chile Vinaigrette: In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, sesame chile oil, honey, water, lime, garlic, red pepper flakes and black pepper. 3. To serve, drizzle salad with the dressing and garnish with chopped peanuts. Thai Cucumber Salad with Peanut Chile Vinaigrette is a light and flavorful salad with a sweet and spicy dressing and loaded with vegetables 16
Maple Roasted Autumn Vegetable Pasta Vegetarian 1 ½ cups small diced butternut squash 1 ½ cups sliced mushrooms 1 ½ cup sliced asparagus 1 ½ cups broccoli, trimmed small 3 tablespoons maple syrup 2 tablespoons olive oil Sea Salt and Pepper 2 cups uncooked pasta 2 tablespoons olive oil 1 lemon, juiced 1 teaspoon sea salt 1 teaspoon pepper Balsamic Glaze, to serve Caramelized, roasted autumn vegetables mixed with a simple pasta tossed in olive oil and lemon juice. A healthy dish with sweet and savory flavors 1. Preheat oven to 450 degrees F. 2. Line a large baking sheet with parchment paper or a silicon baking sheet. 3. Lay all the chopped veggies onto sheet. Try not to overlap them too much. 4. In a small bowl, combine the maple syrup and olive oil. Drizzle over the veggies. Generously season with salt and pepper. 5. Place in oven and roast for 20 minutes. 6. Once the veggies are cooked, remove from oven. 7. Meanwhile, cook pasta according to packages instructions. 8. When done, drain and toss with the remaining 2 tablespoons olive oil, lemon juice, salt and pepper. Add roasted vegetables, and serve immediately drizzled with balsamic glaze. 17
Recipe Index Index Chicken and Poultry Skinny Zuppa Toscana Soup 2 Honey Sriracha Chicken Rice Noodle Bowls 3 Kale and Sausage Stuffed Sweet Potatoes 4 Skinny Honey Teriyaki Chicken Rice Bowls 5 Pork Skinny Loaded Baked Potato Gnocchi 6 Sweet Chili Glazed Meatballs 7 Pear, Brie and Bacon Flatbread 8 Spicy Pineapple BBQ Pork Lettuce Wraps 9 Seafood Skinny Bang Bang Shrimp Tacos 10 Sweet and Sour Shrimp Lettuce Wraps 11 Skinny Honey Walnut Shrimp 12 Spicy Cilantro Shrimp Skewers with Honey Lime Dipping Sauce 13 Vegetarian Cheesy Garlic Brown Butter Spaghetti Squash 14 Creamy Garlic Parmesan Gnocchi 15 Thai Cucumber Salad with Peanut Chili Vinaigrette 16 Maple Roasted Autumn Vegetable Pasta 17
Recipe Index I hope you enjoyed my free cookbook This is just a small sample of recipes I have shared on my blog. Please visit me at With Salt and Wit for more recipes www.withsaltandwit.com Megan 20