Healthy Frying Pan Meals 21 recipes for really busy people

Frying Pan Meals: 21 Healthy Recipes For Really Busy People

Many of us are living a fast-paced lifestyle that requires our constant attention on various professional tasks. We are constantly bouncing back and forth throughout the day and often into the evening, especially if we have families or little children to take care of.

It looks like it is impossible to squeeze an hour or two a day so we can maintain our healthy habits such as working out, finding healthy recipes and cooking meals etc.

What makes things even worse is the endless supply of fast-food options.

Living Such a Lifestyle Can Create Many Health Problems Over the Long-Term

Living such a lifestyle can create many health problems over the long-term. This is a common knowledge nowadays yet many people still seem to be unable to adopt the healthy lifestyle.

Premature aging, drained brain function and constant feel of being tired are just some of the results that can be expected because of continuous unhealthy living. However, we are not experts at healthy nutrition and health in general so we will just link you out to some credible sources if you are interested in this subject:

Alright, now that’s out of the way, let’s get to the goal of this article. Our goal is to create an useful resource that contains, healthy and easy to cook meals. All you will need in terms of gear and equipment will be a simple frying pan.

In order to make this resource as useful as possible , we are going to cover quick, healthy meals that you can eat in each part of the day including breakfast, lunch and dinner.

All of the meals listed here are healthy, easy and quick to make so you will have no excuse to start adopting a healthier lifestyle and eating better in general.

Also, make sure to go through the whole article. There is a special bonus section at the end, which includes favorite quick, healthy recipes of some of the top food bloggers on the Internet!

Morning Meals

1. Bacon-Mushroom Frittata

Bacon mushroom frittata

This is the first breakfast on the list. The ingredients are:

  • 2 tablespoons olive oil
  • ½ cup of sliced fresh mushrooms
  • 1 garlic clove, minced
  • ½ package fresh baby spinach
  • 3 hickory-smoked bacon slices, cooked and chopped
  • 1 10-ounce can mild diced tomatoes and green chiles, drained
  • 1/4 teaspoon table salt
  • 1/4 teaspoon freshly ground black pepper
  • 12 large eggs, beaten
  • 1/2 cup crumbled garlic-and-herb feta cheese

Here is the exact way of how to put it together:

  • Preheat oven to 350 degrees. Heat oil in a 10-inch (2-inch deep) ovenproof nonstick skillet over medium high heat. Saute mushrooms in hot oil 2 to 3 minutes or until browned.
  • Add garlic, and saute 1 minute. Stir in spinach, and cook, stirring constantly, 1 minute or just until spinach begins to wilt.
  • Add bacon, tomatoes and green chiles, salt, and pepper, and cook, stirring often, 2 to 3 minutes or until spinach is wilted. Add eggs, and sprinkle with cheese. Cook 3 to 5 minutes, gently lifting edges of frittata with a spatula and tilting pan so uncooked portions flows underneath.
  • Bake at 350 degrees for 12 to 15 minutes or until set and lightly browned. Remove from oven, and let stand 5 minutes. Slide frittata onto a large platter, and cut into 6 to 8 wedges. Serve immediately.

Originally published on: southernboydishes.com

2. Sweet Potato and Avocado Breakfast Skillet Recipe

Ingredients:

  • 2 medium sweet potatoes or yams
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 3 large eggs
  • 1 avocado

How to prepare:

  • Preheat oven to 425 F.
  • Peel and cube potatoes.
  • Toss in olive oil, salt and pepper.
  • Bake on a sheet pan for 25 minutes, flipping once during cooking process.
  • Preheat a medium skillet. Toss cooked sweet potatoes in skillet.
  • Make three one inch areas without sweet potatoes. Crack eggs into hot skillet.
  • Place skillet in oven and bake for 5 minutes, or until eggs are set to your desired level (if you leave them in the pan after removing from oven, they will continue to cook.)
  • Top skillet with diced avocado, salt and pepper. Serve immediately.

Originally published on: foodapparel.com

3. Crustless Smoked Turkey and Spinach Quiche

Crustless Smoked Turkey

Ingredients:

  • Cooking spray
  • 3/4 cup (4 ounces) cubed smoked turkey ham (such as Jennie-0)
  • 1/2 cup chopped onion
  • 1/8 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) shredded Swiss cheese, divided
  • 1 cup fresh baby spinach leaves
  • 1 cup fat-free cottage cheese
  • 1/2 cup evaporated fat-free milk
  • 1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
  • 2 large eggs
  • 2 large egg whites
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 teaspoon baking powder

How to prepare this meal:

  • Preheat oven to 350°.
  • Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; sauté 4 minutes or until ham is lightly browned.
  • Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.
  • Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
  • Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

4. Omelet with Turmeric, Tomato and Onions

Ingredients:

  • 4 large eggs
  • 3/8 teaspoon kosher salt
  • 1 tablespoon olive oil
  • 1/4 teaspoon brown mustard seeds
  • 1/8 teaspoon turmeric
  • 2 green onions, finely chopped
  • 1/4 cup diced plum tomato
  • Dash of black pepper
Omelet with Turmeric, Tomato and Onions

How to prepare:

  • Whisk together eggs and salt.
  • Heat oil in a large cast-iron skillet over medium-high heat. Add mustard seeds and turmeric; cook 30 seconds or until seeds pop, stirring frequently. Add onions; cook 30 seconds or until soft, stirring frequently. Add tomato; cook 1 minute or until very soft, stirring frequently.
  • Pour egg mixture into pan; spread evenly. Cook until edges begin to set (about 2 minutes). Slide front edge of spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on the opposite edge. Continue cooking until center is just set (about 2 minutes). Loosen omelet with a spatula, and fold in half. Carefully slide omelet onto a platter. Cut omelet in half, and sprinkle with black pepper.
  • Nutrition Note: This runs a little high in dietary cholesterol but is well within our fat and calorie guidelines.

Originally published on: myrecipes.com

5. One Pan Full Monty Breakfast

One Pan Full Monty Breakfast

Ingredients:

  • 1 tablespoon ghee or coconut oil
  • 4 rashers of unsmoked bacon
  • 2 handfuls of small mushrooms (such as button or chestnut)
  • 1 handful of cherry tomatoes
  • 1 handful of asparagus spears (woody ends snapped off) or purple-sprouting broccoli (optional)
  • 2 large handfuls of baby spinach
  • 2 eggs
  • Sea salt and black pepper

How to prepare:

  • Preheat the oven to fan 200°C/Gas mark 7 and line your widest baking tray with baking parchment. Add half the ghee or coconut oil and let it melt in the oven for a few minutes.
  • Spread out all the ingredients in the lined and greased baking tray, excluding the eggs and spinach (don’t worry – you will make space for them later). If using asparagus or broccoli, add these now as well.
  • After 10 minutes in the oven, take out the tray, flip over the bacon and mushrooms and push them to one side, then add the rest of the ghee/coconut oil. Throw in the spinach, make two indentations in it and carefully crack in the eggs.
  • Put the tray back in the oven for a further 4–5 minutes until the egg whites are set but the yolks are still runny. Remove from the oven, and give a good grind of salt and black pepper to serve.

Originally published on: hemsleyandhemsley.com

Lunch Meals

1. Cauliflower Rice Skillet with Zucchini and Kielbasa

Cauliflower Rice Skillet

Ingredients:

  • 2 medium heads cauliflower
  • 1 tablespoon olive oil
  • 1 pound kielbasa sausage, sliced into bite-size pieces
  • ¼ cup butter (half stick)*
  • Juice from half a lemon
  • 2 teaspoons salt
  • ½ teaspoon pepper
  • ¼ teaspoon cayenne pepper
  • 1 tablespoon dijon mustard
  • 2 medium zucchini, sliced lengthwise and chopped
  • 1 and 1/2 cups frozen peas
  • ½ or 1 cup cheddar cheese, shredded

Instructions:

  • Begin by preparing your cauliflower. Chop each head in half, then into quarters, then separate the florets from the stem in one slice. (see photos)
  • Chop the cauliflower into 1 or 2 inch pieces. Don’t worry about keeping the florets pretty-looking, your pulverizing them anyway.
  • Pulse the cauliflower in a food processor in batches. I usually do 3 batches per head of cauliflower. This sounds like a lot, but it only takes about 4-5 one-second pulses for each batch, so it doesn’t take too long. Pulse only until the cauliflower looks like rice.
  • Transfer all the cauliflower rice to a bowl and set aside.
  • In a large, wide-bottomed skillet, heat 1 tablespoon olive oil over medium high heat. When it is shimmering, add the sliced kielbasa and spread it out into one layer. Let cook for about 3 minutes, then stir occasionally until browned on all sides, another 2-3 minutes.
  • Remove the sausage with a slotted spoon to a plate and set aside.
  • Add a half stick of butter to the rendered sausage fat, keeping the heat a little over medium. When it is hot, add all of the cauliflower rice. Stir occasionally for about 10 minutes uncovered.
  • Add the lemon juice, salt, pepper, cayenne pepper, and dijon mustard.
  • Add the chopped zucchini and stir. Cook for another 5 minutes uncovered.
  • Continue cooking until the cauliflower rice and zucchini are tender.
  • Add the peas and kielbasa and stir until warmed.
  • Turn off the heat, even out the top, and sprinkle with cheese. At this point you can either put a lid on and wait a few minutes to melt the cheese, or you can transfer to a broiler for a minute or so.
  • You could serve this with bread, green salad, fresh fruit, etc.

You can use half olive oil and half butter.

Originally published on: thefoodcharlatan.com

2. One Skillet Cheesy Tuna Pasta

Ingredients:

  • 2 cups small pasta * I used miniature penne pasta
  • 2 cans (5 ounces EACH) Albacore White Tuna
  • 2 cups milk 1% fat content or higher
  • 1 cup water
  • 4 tablespoons butter
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon paprika optional
  • 2 cups shredded cheese**
  • 1/2 cup fresh peas
  • Fresh cracked salt and pepper
  • 1/4-1/2 teaspoon hot sauce optional
  • Fresh parsley optional
One Skillet Cheesy Tuna Pasta

Instructions:

  • In a large nonstick skillet: pour in 2 cups of the uncooked pasta; 2 cans of drained, rinsed, and dried tuna; 2 cups milk (MUST be cow’s milk – 1% or higher milk fat. Skim milk, soy milk, almond milk, etc. were not successful in my recipe testing), the water, the butter, and dry mustard. Add in the paprika as well if desired.
  • Bring to a boil over high heat, stir, and then place on the lid. Reduce the heat to low or medium low.
  • Allow to simmer until the pasta is completely cooked through and the liquid evaporated (about 10-15 minutes depending on your stovetop heat).
  • During the cooking time, stir the ingredients occasionally to keep the pasta from sticking to the bottom.
  • Once the liquid is absorbed, stir in the shredded cheddar cheese (I like freshly shredded as the bagged cheeses sometimes create a waxy texture when melted) and the fresh peas.
  • Add salt and pepper to taste as well as hot sauce if desired.
  • For a pretty garnish add fresh chopped parsley if desired.

Originally published on: chelseasmessyapron.com

3. Garlic Chicken Pasta Recipe (Freezer Meal)

Garlic Chicken Pasta Recipe

Ingredients:

  • 1 lb boneless chicken breast – cut into 1 inch pieces
  • 3 Tablespoons olive oil divided
  • 1 Tablespoon butter
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 1/2 cup onion chopped
  • 2 cloves garlic minced
  • 2 1/2 cups chicken broth
  • 1 14.5 oz can diced tomatoes undrained
  • 2 1/2 cups uncooked penne pasta
  • 1/4 teaspoon crushed red pepper flakes more or less to taste
  • 1/2 cup half and half
  • 1 cup mozzarella cheese shredded

Instructions:

  • First, preheat a large skillet on the stove to med-high heat. Add olive oil and butter, once butter has melted, add the chicken (cut into 1 inch pieces). Sprinkle the chicken with salt, pepper and Italian seasoning.
  • Continue cooking for about 15 minutes, stirring occasionally, until the chicken is nice and golden brown on all sides. Smells good already…but, wait…it gets better!
  • Transfer chicken to a plate and set aside. This, my friends, is what cooking in an iron skillet will do for you. Look at that gorgeous golden brown color. If you don’t have at least one iron skillet, I highly recommend you get one. I use mine on a daily basis!
  • Next reduce the heat to medium and add a little more olive oil to the skillet and saute the chopped onions until they become translucent, about 5 or 6 minutes. Make sure to give them a good stir to remove all of those flavor bits from the bottom! Then, add minced garlic and cook for another minute or so, until the garlic becomes fragrant.
  • Next, add chicken broth, diced tomatoes, uncooked pasta, and red pepper flakes (you can leave out the pepper flakes if you like). Add in the cooked chicken and bring to a boil. Cover and reduce to low and simmer for 15 minutes, or until the pasta is tender.
  • It’s looking so delicious, but just a couple more ingredients to take this to another level!!
  • Stir in the half & half and shredded mozzarella cheese.
  • Once the cheese has melted, remove from heat and let stand about 10 minutes so the sauce can thicken.

Originally published on: happymoneysaver.com

4. Glutten Free Skillet Lasagna

Ingredients:

  • 1 box Jovial Foods brown rice lasagna
  • 2 jars Jovial Foods organic crushed tomatoes
  • 1¼ cup water + more if needed
  • 1 lb lean ground beef or favorite protein
  • 3 Tbsp oil
  • 4 garlic cloves crushed
  • 1 medium zucchini grated
  • 1½ tsp dry basil
  • 1½ tsp oregano
  • ½ tsp onion powder
  • 1¼ tsp sea salt
  • 1 cup mozzarella cheese or dairy free cheese
  • Option fresh basil for garnish
Glutten Free Skillet Lasagna

Instructions:

  • Cook ground beef in a large 12 in skillet with oil.
  • Add tomatoes, water, spices, salt, grated zucchini and garlic into same skillet as ground beef. Break lasagna noodles into manageable 2 inch pieces. Bring to a boil, gently mixing.
  • Cover the skillet with lid and turn heat down to simmer for about 18-20 minutes. Gently stir pasta and mix to avoid pasta from sticking every few minutes. Use a fork to help separate any noodles. A little more water might been needed if noodles seem dry
  • Remove from heat and add cheese and fresh basil.
  • Best served immediately.

Originally published on: petiteallergytreats.com

5. Honey-Mustard & Rosemary Chicken

Chicken honey mustard

Ingredients:

  • 400-600g potatoes (depending on size of pan), cut into thin wedges or sliced
  • 600g chicken breasts, cut into thick strips (or use tenderloins)
  • 2 medium onions, finely diced
  • A small bunch of fresh rosemary
  • Olive oil
  • Salt & pepper

Ingredients For The Sauce:

  • 2 tbsp. Dijon mustard
  • 3 tbsp. grainy mustard
  • Juice of a large lemon (or 2 small)
  • 1 tbsp. olive oil
  • 2-3 tbsp. honey
  • 2 cloves garlic, minced
  • Salt & pepper

Instructions:

  • Preheat oven to 200 C (390F).
  • In an oven-safe skillet (if you’ve got one), cook the onions in a couple of tablespoons of olive oil over medium-high heat on the stove until softened and starting to brown, about 10 min.
  • Take off the heat and arrange your potato slices on top in an even layer. (if you are using a normal skillet, transfer the onions to an oven-safe dish first then arrange the potatoes on top). Drizzle with olive oil and sprinkle with salt & pepper. Cover loosely with foil and bake in the oven for 15-20 minutes, until softened.
  • Meanwhile, mix all the sauce ingredients together in a bowl or jug. Taste and adjust according to your preference; if you like more acidity add more lemon, more sweetness add more honey etc.
  • Take the pan out of the oven and arrange your raw chicken on top of the potatoes in an even layer. Pour the prepared sauce on top, making sure everything is coated. Throw a few sprigs of rosemary around the chicken, cover again with foil and bake for 20 minutes.
  • After 20 minutes, remove the foil and turn on your oven’s top grill on high and bake for a further 15 minutes until nicely browned. Serve immediately.

Originally published on: mattersofthebelly.com

6. Harvest Chicken Skillet with Sweet Potatoes Brussels Sprouts and Sautéed Apples

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
  • 1 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper
  • 4 slices thick-cut bacon, chopped
  • 3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
  • 1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
  • 1 medium onion, chopped
  • 2 Granny Smith apples, peeled, cored and cut into 3/4 inch cubes
  • 4 cloves garlic, minced (about 2 teaspoons)
  • 2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme
  • 1 teaspoon ground cinnamon
  • 1 cup reduced-sodium chicken broth, divided
Chicken Apple Sweet Potato Skillet

Instructions:

  • Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
  • Reduce skillet heat to medium low. Add the chopped bacon and cook until crisp and brown and the fat has rendered, about 8 minutes. With a slotted spoon, transfer the bacon to a paper towel-lined plate (I simply laid another paper towel on top of the plate with the chicken, then stacked the bacon on that). Discard all but 1 1/2 tablespoons bacon fat from the pan.
  • Increase skillet heat back to medium high. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.
  • Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Stir in reserved bacon and serve warm.

Originally published on: wellplated.com

7. Lime Cilantro Chicken with Mixed Rice and Black Beans

Ingredients:

  • 2 to 3 tablespoons lime zest + more for garnishing
  • 1/3 cup lime juice
  • 1/3 cup honey
  • 2 tablespoons olive oil for sauce + 1 tablespoon for cooking chicken
  • 1/2 teaspoon salt, or to taste
  • 1/2 teaspoon pepper, or to taste
  • 1/4 teaspoon cayenne pepper, optional and to taste
  • About 1 1/4 pounds boneless skinless chicken breasts, diced into bite-sized pieces and seasoned with salt and pepper
  • About 3 cups cooked rice (I used two 8.8-ounce pre-cooked Uncle Ben’s Original Rice packets)
  • One 15-ounce can black beans, drained and rinsed
  • 1 cup corn (I used frozen that I added straight from freezer)
  • 3/4 cup red bell pepper, seeded and diced small (orange or yellow peppers may be substituted)
  • 3/4 cup cilantro leaves, chopped; or to taste
Limechicken

Instructions:

  • To a medium bowl or large measuring cup, add the lime zest, lime juice, honey, 2 tablespoons olive oil, salt, pepper, optional cayenne, and whisk to combine; set sauce aside.
  • To a large skillet, add 1 tablespoon olive oil, add chicken and season with salt and pepper to taste, and cook over medium-high heat for about 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces. Chicken should be about 90% cooked through.
  • Add the sauce, noting that it may bubble up in the first few seconds. Allow sauce to bubble at a medium-fast boil for about 3 to 4 minutes, or until sauce has reduced some and chicken is cooked through. Stir sauce and flip chicken intermittently throughout.
  • Turn the heat to low and add the rice, black beans, corn, red peppers, cilantro, stir well to combine, and cook until everything is heated through. Taste and check for seasoning balance, making any necessary adjustments (more salt, pepper, pinch of sugar or cayenne, splash of lime juice, etc.) and garnish with a pinch of lime zest before serving. Will keep airtight in the fridge for up to 4 days. Serve cold or reheat gently prior to serving if desired.

Originally published on: averiecooks.com

Evening Meals

1. Skillet Chicken Fajitas

Ingredients for the Chicken Fajitas:

  • 1 pound Zaycon Fresh Chicken Breasts , sliced thinly
  • 2 tablespoons fresh cilantro or parsley if you don’t like cilantro
  • 2 teaspoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon hot sauce (optional)
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  • Juice of half a lime
  • For the Peppers and Onions
  • 2 teaspoons extra virgin olive oil
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1/2 of a yellow onion, thinly sliced
  • 1 teaspoon chili powder
  • 1/2 teaspoon kosher salt
Skillet Chicken Fajitas

Instructions:

  • In a large bowl combine all of the chicken fajita ingredients minus the lime juice and the pepper and onion ingredients.
  • Toss the thinly sliced chicken in the marinade until coated, cover, and refrigerate for 15-30 minutes.
  • Preheat a 12 inch cast iron skillet over high heat with 2 teaspoons of the oil.
  • When the skillet is hot add in the sliced peppers, onion, chili powder, and 1/2 teaspoon of salt.
  • Saute the peppers and onions for about 4 minutes or until they are golden and have softened slightly.
  • Remove the peppers and onions from the skillet onto a plate and set aside.
  • Add another 2 teaspoons of oil to the hot skillet.
  • Add in the chicken fajita mixture and saute until the chicken is cooked through and no longer pink.
  • Add the peppers and onions back into the skillet along with the juice of half a lime.
  • Cook everything for another minute then serve immediately.
  • Serve the fajitas in lettuce cups or on tortillas and top with pico de gallo if desired.

Originally published on: reciperunner.com

2. Cauliflower Rice Skillet with Zucchini and Kielbasa

Cauliflower Rice Skillet with Zucchini and Kielbasa

Ingredients:

  • 1 medium heads cauliflower
  • 1 tablespoon olive oil
  • 1 pound kielbasa sausage, sliced into bite-size pieces
  • 1/4 cup butter (half stick)*
  • Juice from half a lemon
  • 2 teaspoons salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon dijon mustard
  • 2 medium zucchini, sliced lengthwise and chopped
  • 1 and 1/2 cups frozen peas
  • 1/2 or 1 cup cheddar cheese, shredded

Instructions:

  • Begin by preparing your cauliflower. Chop each head in half, then into quarters, then separate the florets from the stem in one slice. (see photos)
  • Chop the cauliflower into 1 or 2 inch pieces. Don’t worry about keeping the florets pretty-looking, your pulverizing them anyway.
  • Pulse the cauliflower in a food processor in batches. I usually do 3 batches per head of cauliflower. This sounds like a lot, but it only takes about 4-5 one-second pulses for each batch, so it doesn’t take too long. Pulse only until the cauliflower looks like rice.
  • Transfer all the cauliflower rice to a bowl and set aside.
  • In a large, wide-bottomed skillet, heat 1 tablespoon olive oil over medium high heat. When it is shimmering, add the sliced kielbasa and spread it out into one layer. Let cook for about 3 minutes, then stir occasionally until browned on all sides, another 2-3 minutes.
  • Remove the sausage with a slotted spoon to a plate and set aside.
  • Add a half stick of butter to the rendered sausage fat, keeping the heat a little over medium. When it is hot, add all of the cauliflower rice. Stir occasionally for about 10 minutes uncovered.
  • Add the lemon juice, salt, pepper, cayenne pepper, and dijon mustard.
  • Add the chopped zucchini and stir. Cook for another 5 minutes uncovered.
  • Continue cooking until the cauliflower rice and zucchini are tender.
  • Add the peas and kielbasa and stir until warmed.
  • Turn off the heat, even out the top, and sprinkle with cheese. At this point you can either put a lid on and wait a few minutes to melt the cheese, or you can transfer to a broiler for a minute or so.
  • You could serve this with bread, green salad, fresh fruit, etc.
  • *You can use half olive oil and half butter.

Originally published on: thefoodcharlatan.com

3. Paleo Chicken and Sweet Potato Bake

Ingredients:

  • 2 chicken breasts (free-range organic is preferred)
  • 2 large sweet potatoes, washed and cut into wedges (I left the skin on)
  • 1 pint assorted grape tomatoes
  • 4 large cloves of garlic, minced (you can use more or less according to taste)
  • 2 Tbs Italian seasoning
  • 1/2 tsp red cracked pepper
  • Sea salt
  • Olive oil
Paleo Chicken and Sweet Potato Bake

Instructions:

  • In a large ziplock bag, add potato wedges, a drizzle of olive oil, and half of your spices – 2 cloves of minced garlic, 1/2 tsp salt, 2 tsps Italian seasoning, and 1/4 tsp of cracked pepper. Seal and shake ingredients until fully coated. Empty onto a baking sheet and bake for 10-15 mins or until edges begin to turn slightly brown.
  • In the same large ziplock bag, add chicken breasts, a drizzle of olive oil, and the other half of your spices – 2 cloves of minced garlic, 1/2 tsp salt, 2 tsps Italian seasoning, and 1/4 tsp of cracked pepper. Seal and shake ingredients until fully coated.
  • Then in a large skillet over med high heat, add a drizzle of olive oil and brown chicken on both sides (a splatter screen is very helpful for this step!). Once the chicken is browned on both sides, your sweet potatoes should be ready. Remove them from the oven and add them to the outer edges of the pan, along with your tomatoes. Cook uncovered (shaking the pan every so often often to prevent sticking) for another 7-10 mins or until chicken is cooked through. This dish will serve 2 and can easily be doubled or tripled to suit your needs.

Originally published on: lindawagner.net

4. Easy One-Pot Baked Pesto Chicken Recipe

One-Pot Baked Pesto Chicken Recipe

Prep Time: 20 minutes

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium zucchini, cubed
  • 1 eggplant, cubed
  • 2 teaspoons minced garlic
  • 1 1/2 pints cherry tomatoes, halved
  • 1/2 cup sun-dried tomato pesto
  • 1/2 cup marinara sauce
  • 1 pound chicken breasts, sliced
  • Salt and pepper, to taste
  • 5 slices mozzarella cheese
  • 2 tablespoons chopped fresh basil
  • Parmesan cheese

Cook Time: 30 minutes

Instructions:

  • Preheat oven to 350°F.
  • Pour olive oil into a large, oven-safe skillet, and warm over medium heat.
  • Sauté eggplant and zucchini with garlic for two to three minutes. Once vegetables soften, remove from heat.
  • Add cherry tomatoes to the skillet and stir in sun-dried tomato pesto.
  • On a cutting board, season chicken strips with salt and pepper to taste. Next, lay the chicken strips on top of mixed vegetables, pushing them down a bit so some of the vegetables come to the top.
  • Spread marinara sauce on the chicken. Lay the mozzarella cheese on top and place skillet in the oven for about 30 minutes, or until chicken is cooked through.
  • Remove from oven and sprinkle with chopped basil and freshly grated Parmesan cheese before serving.

Originally published on: dailyburn.com

5. Coconut Chicken Fingers

Ingredients:

  • 4 (6-ounce) skinless
  • Boneless chicken breast halves
  • Cut into 1/2-inch-thick strips
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground red pepper
  • 1 cup rice flour
  • 1 cup whole buttermilk
  • 1 large egg
  • 1 1/2 cups unsweetened flaked coconut
  • 3 tablespoons canola oil
  • Sweet chile sauce (optional)
Coconut Chicken Fingers

Instructions:

  • Sprinkle chicken with salt and pepper. Place flour in a shallow dish. Combine buttermilk and egg in a shallow dish, stirring well. Place coconut in a shallow dish. Dredge chicken in flour; shake off excess. Dip chicken in egg mixture; dredge in coconut.
  • Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken to pan; cook 6 minutes or until done, turning to brown. Serve with chile sauce, if desired.

Originally published on: cookinglight.com

6. Crispy Buttermilk Chicken

Crispy Buttermilk Chicken

Ingredients:

  • 4 (6-ounce) skinless
  • Boneless chicken breast halves
  • 1 3/4 cups whole buttermilk
  • 1 large egg
  • 3/4 teaspoon onion powder
  • Divided 3/4 teaspoon ground red pepper
  • Divided 1/2 teaspoon kosher salt
  • 1 cup all-purpose flour
  • 2 teaspoons black pepper
  • 1 teaspoon celery salt
  • 2 tablespoons canola oil

Instructions:

  • Place chicken in a zip-top plastic bag. Combine buttermilk, egg, 1/4 teaspoon onion powder, and 1/4 teaspoon red pepper; add to bag. Seal. Marinate in refrigerator 4 hours.
  • Preheat oven to 425°.
  • Remove chicken from bag; discard marinade. Sprinkle kosher salt over chicken. Combine 1/2 teaspoon onion powder, 1/2 teaspoon red pepper, flour, black pepper, and celery salt in a shallow dish. Dredge chicken in flour. Place chicken on a wire rack.
  • Heat a large ovenproof skillet over medium-high heat. Add oil. Add chicken; sauté 4 minutes. Turn chicken over. Bake chicken at 425° for 10 minutes.

Originally published on: cookinglight.com

7. One Pot Cheeseburger Pasta

One pot cheeseburger pasta

One-pot cheeseburger pasta starts in 1 large dutch oven or a deep skillet. Start by browning the ground beef with the aromatics – onions and garlic. Once the meat is browned, it’s as simple as tossing the last bit of ingredients in there and letting it simmer for 15-20 minutes. That. Is. It.

To make this cheeseburger pasta a little more waistline friendly, you can use ground turkey, whole wheat pasta, and low-fat cheddar cheese. And trust me, with all the flavor that’s packed in here, you won’t even be able to tell it’s skinny!

Originally published on: littlespicejar.com

Conclusion

Living a healthier lifestyle is a matter of choice. Not having enough time is just an excuse.

We hope that this resource will enable you to live a bit healthier lifestyle by having access to a list of healthy, yet quick recipes that won’t take much of your time to prepare.

So, what are you waiting for? Start eating healthier today!

Bonus Recipes

We got in touch with some of the top food bloggers and asked them what their favorite quick, but healthy pan-friendly meals are. Here are the recipes they provided us.

Elise Bauer, founder of Simply Recipes

Skillet tortilla pizza

“A tortilla pizza is like an English muffin pizza, but made with a flour tortilla. Easy peasy. A cast iron skillet works best for the stove top, as it has a more even distribution of heat and holds the heat well. Once the tortilla is bubbly, sprinkle on the cheese first, and then spread with sauce. This way the thin tortilla bottom is more likely to stay crisp.”

Get the recipe here: Skillet Tortilla Pizza

 

Lexi Davidson, founder of Lexiscleankitchen

Tequilla Lime Shrimp

Ingredients:

  • 2 tablespoons unsalted butter
  • 3 garlic cloves, minced
  • 1 onion, minced
  • 1 pound peeled and deveined shrimp, about 20 shrimps
  • Pinch of fine sea salt
  • Pinch of black pepper
  • ½ cup white tequila
  • ⅓ cup fresh lime juice, about 3 limes
  • ½ cup fresh cilantro leaves, roughly chopped
Tequilla Lime Shrimp

Instructions:

  • In a skillet heat butter and sauté garlic and onions for 3 minutes until flagrant.
  • Add in the shrimp and season with salt and pepper. Let cook for 2 minutes until a little red starts to appear.
  • Add in the tequila, lime juice, and cilantro and let cook until shrimp is opaque, about 3 to 4 minutes.
  • Season with additional salt and pepper. Serve hot.

Originally published on: lexiscleankitchen.com

Amie Valpone, thehealthyapple.com

I love to toss together a bunch of vegetables from the farmers market, toss them with avocado oil, sea salt and pepper. Then I cook them over medium heat for 15 minutes, sprinkle with fresh basil and serve.

Rachael Good

Hoisin Chickpea Stir Fry

Hoisin Chickpea Stir Fry

Ingredients:

  • ¼ cup cold water
  • ¼ cup of hoisin sauce
  • 1 tbsp corn starch
  • 1 cup chopped broccoli
  • 1 cup chopped carrots
  • ½ onion chopped
  • 1 bag of instant white rice

Instructions:

  • In a bowl to the side whisk together ¼ cup stock, aminos, hoisin sauce, cold water, and corn starch. Whisk together until completely mixed and set aside to thicken for 5 minutes.
  • In a large frying pan pour in remaining stock, onion, chickpeas, broccoli and carrots and place over med high heat to cook down for 5 minutes. While this is cooking microwave the white rice, fluff with a fork and set aside in a serving bowl.
  • Then pour in the sauce from the side and simmer for another 5 minutes until sauce thickens. Feel free to cook uncovered to thicken the sauce for a few more minutes if you like your sauce thicker and veggie more tender.
  • Serve the stir fry over white rice, serve hot and enjoy!

Originally published on: loveleanlife.com