https://www.nourishedwithkaren.com/recipes daily 0.75 2026-03-23 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/a8afbaa8-ce82-4dc6-b414-2f1d8a13dec1/IMG_3092.jpg https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/12c997d2-d4b3-4e1a-a818-3003f95fc7d4/IMG_0345.jpg https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/37538b64-8f93-4af3-afac-c710dfa80c54/IMG_1171.jpg https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/ef07a4f7-eeee-40df-b975-fef64a304fa6/IMG_1207.jpg https://www.nourishedwithkaren.com/recipes/qw9r5ijhnxx3o6u9bj4jd3ihryjucj monthly 0.5 2026-03-23 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/17edc04b-f5fa-4806-9375-5654fde6ee82/Tezza-3495.png Recipes - Burger Bowl - Burger Bowl Ingredients: makes 5 servings 1 large head of green leaf lettuce, washed, dried, and chopped 3 Roma tomatoes, sliced (I used ½ tomato per bowl, but use as much as you want!) 1 lb extra lean ground beef (94/6) 1 tbsp garlic (fresh or minced) 1 large white onion, thinly sliced 2 large sweet potatoes (600 g total), washed and cubed into ½-inch pieces (keep cubes uniform for even cooking) Spray oil Homemade pickles: 2 large cucumbers, thinly sliced 2 cups water 2/3 cup white vinegar 4 tbsp sugar 2–3 tsp salt Toppings: chipotle mayo or burger sauce of choice, green onion Seasoning: paprika, garlic powder, onion powder, McCormick roasted red pepper and garlic seasoning, salt, pepper Instructions: Pickled cucumber: In a large container, combine water, vinegar, sugar, and salt. Mix until fully dissolved. Add cucumbers, ensuring they are submerged. Refrigerate at least 30 minutes (best after a few hours). Keeps well for several days. Meat: Heat a pan over medium heat. Add ground beef and break apart. Cook until browned. Drain excess fat if needed. Add garlic and season generously with paprika, garlic powder, onion powder, salt, pepper, and roasted red pepper seasoning. Cook 1–2 more minutes to develop flavor. Set aside. Caramelized onion: In the same pan, reduce heat to medium-low. Add onions with a small amount of oil. Cook slowly, stirring frequently, until soft and golden brown (about 15–20 minutes). Add a pinch of salt to help draw out moisture. If onions start to stick, add a splash of water to deglaze. Set aside. Sweet potatoes: If meal prepping: Wash and cube sweet potatoes. Divide into 5 equal raw portions (store raw portions in airtight containers or bags). Do not cook all at once, as they will lose texture. When ready to eat: Place 1 portion in air fryer basket. Spray generously with oil. Season with salt and pepper only (other seasonings may burn). Air fry at 300°F for 10–15 minutes until fork-tender, shaking and respraying halfway. Increase heat to 375°F and cook an additional 2–4 minutes until browned and crispy. If not meal prepping: Toss all sweet potatoes with spray oil, salt, and pepper. Air fry in batches at 300°F until soft, shaking occasionally. Finish at 375°F until crispy. Larger batches will require more time. Do not overcrowd the basket. Meal prep notes: Divide into 5 portions: meat caramelized onions raw sweet potatoes (keep separate) Store lettuce and tomatoes separately to keep them fresh and prevent sogginess. Store pickled cucumbers in their liquid. Reheat meat and onions before serving. Assembly: In a large bowl, layer lettuce, sweet potatoes, meat, caramelized onions, pickled cucumbers, and tomatoes. Drizzle with chipotle mayo or burger sauce and top with green onion. Adjust ratios based on preference. Macros: 373 kcal, 22 g protein, 38 g carbs, 14 g fat, 6 g fiber https://www.nourishedwithkaren.com/recipes/power-bowl monthly 0.5 2026-02-19 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/444aa86d-a8e4-413b-88c3-4810efb06eeb/Tezza-0434.JPG Recipes - Power Bowl - Power Bowl Ingredients: Makes 5 servings 1 lb extra lean ground beef ½ onion, chopped 1 tbsp minced garlic 3 (12 oz) bags shaved Brussels sprouts 3 large sweet potatoes (about 900 g), cubed with skin on Olive oil spray Salt and pepper to taste 1 tbsp cumin 1 tbsp paprika 1 tbsp garlic powder 1 tbsp onion powder 1 tsp Knorr low sodium seasoning (optional) Garnish: Primal Kitchen Special Sauce (for drizzle) Green onions, sliced Instructions: Prep If meal prepping, divide the shaved Brussels sprouts and cubed sweet potatoes into 5 equal portions (about 210 g Brussels sprouts and 175 g raw cubed sweet potato per serving). If cooking a single bowl, use these amounts as a guide per serving. Cook the Sweet Potatoes Place sweet potatoes in the air fryer. Spray with olive oil and season with salt and pepper. Air fry at about 325°F for ~10 minutes, shaking halfway through, until softened. Cook the Brussels Sprouts Add Brussels sprouts to the air fryer. Spray generously with olive oil and season with salt and pepper. Continue air frying until browned and crispy to your liking, checking every ~2 minutes to prevent burning. For reference, I did a total cook time of about 20–25 minutes produces extra crispy sprouts. For additional crispness, I increase the temperature to 350°F for the final 2–3 minutes. **Air fryer models vary widely, so adjust temperature and time as needed. Increase heat for more browning and crisp edges, or cook longer at a lower temperature for more tenderness. Cook the Beef Over medium high heat, spray a large pan with olive oil. Add onion and garlic and sauté until softened. Add ground beef and season with cumin, paprika, garlic powder, onion powder, and Knorr seasoning. Cook until browned and fully cooked. Divide into 5 portions if meal prepping. Assemble Add sweet potatoes and Brussels sprouts as the base. Top with ground beef. Drizzle with sauce and garnish with green onions. Macros: 434 kcal, 30 g/protein, 54 g/carbs, 14 g/fat, 13 g/fiber https://www.nourishedwithkaren.com/recipes/cauliflower-rice monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/46ced8ad-4f63-46ba-9aa9-72de19dcf173/Tezza-1181.JPG Recipes - Cauliflower rice - Cauliflower Rice Ingredients: Makes 5 servings 2 bags frozen cauliflower rice (12 oz each) Optional: 8.5 oz cooked jasmine rice (For best results, I recommend microwave or leftover rice, but freshly cooked works too. 1/2 white onion, finely diced 2 cloves garlic, minced 1 tsp oil (olive, avocado, or neutral oil) Seasonings: Salt, pepper, garlic powder, onion powder, chicken bouillon, turmeric (optional, for color) Instructions: Prep the cauliflower rice Microwave the frozen cauliflower rice according to package directions. Drain any excess fluids. Optional: Once cooked, transfer it to a cheesecloth or clean kitchen towel and squeeze out as much excess water as possible. This step will speed up the cooking process. Sauté the aromatics Heat a large pan over medium heat. Add the oil and diced onion. Sauté until fragrant and softened, about 2–3 minutes. Add the garlic and cook for another 30 seconds to 1 minute, until the onion is translucent and the garlic is fragrant. Cook the cauliflower rice Add the drained cauliflower rice to the pan. Sauté, stirring frequently, until it’s reduced in size and turns lightly golden brown. Note: this can take several minutes and it will depend on how much moisture is in the cauliflower rice. Keep stirring to prevent burning. Season Season with salt, pepper, garlic powder, onion powder, and a small amount of chicken bouillon. Optional: If you want a yellow color, sprinkle in a bit of turmeric and stir well. Optional: Add jasmine rice If using cooked jasmine rice, add it to the pan and stir until evenly incorporated with the cauliflower rice. Cook for another 1–2 minutes, until everything is well combined and heated through. Serve Taste and adjust seasoning as needed. Serve hot as a side dish or base for your favorite meals. Macros (with jasmine rice): 129 kcal, 25 g/carbs, 5 g/protein, 2 g/fat, 4 g/fiber https://www.nourishedwithkaren.com/recipes/one-pot-orzo-pasta-with-hidden-veggies monthly 0.5 2025-11-04 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/d3baddd1-8d6a-4f88-bc82-01dc9e5406d0/Tezza-3845.JPG Recipes - One pot Orzo pasta with Hidden Veggies - One Pot Orzo Pasta with Hidden Veggies Ingredients: makes 6 servings 1 lb extra lean ground beef 16 oz container of mushrooms 1¼ cups orzo 1 (15 oz) jar pasta sauce 1/4 cup heavy whipping cream (optional) ½ medium yellow onion, finely chopped 16 oz frozen broccoli 1 tbsp butter 3 cloves garlic, finely chopped Water Olive oil spray Seasoning (to taste): garlic powder, onion powder, Italian seasoning, salt, pepper Garnish: parmesan cheese, parsley Instructions: In a large greased pan over medium heat, cook the beef until browned. Drain excess oil and set aside. While the beef cooks, add the mushrooms to a food processor and pulse until very finely chopped — they should resemble ground beef. (If you don’t have a food processor, finely chop mushrooms by hand until you reach a similar texture.) Once the beef is done and set aside, in the same pan add half of the chopped onion and garlic. Cook until translucent and fragrant, then add the mushrooms. Sauté until most of the water from the mushrooms has evaporated, they’re browned, and have reduced in size. Set aside with the beef. In the same pan, add the remaining onion and garlic along with the dry orzo. Toast the orzo for a few minutes until golden brown, spraying with olive oil as needed to prevent sticking. Once toasted, add just enough water to submerge the orzo. Cover and cook until orzo is al dente, checking frequently and adding more water as needed to prevent burning. While the orzo cooks, prepare the frozen broccoli according to package instructions. Once cooked, add 1 tbsp butter, salt, and pepper, and mix until the butter is fully melted and coats the broccoli. When the orzo is al dente, add the beef and mushrooms back into the pan. Stir in enough pasta sauce to reach your desired consistency, then add the heavy whipping cream and mix until well combined. Simmer for a few minutes to let the flavors meld together, then taste and adjust seasoning as needed. Garnish with freshly grated parmesan cheese and parsley. You can store this as one batch or divide evenly between meal prep containers Store in the fridge until ready to eat. Once ready to eat, reheat in the microwave and top with additional parmesan if desired. Enjoy! Macros: 486 kcal, 33 g/pro, 62 g/carbs, 12 g/fat, 7 g/fiber https://www.nourishedwithkaren.com/recipes/crock-pot-butter-chicken-and-lentils monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/1ccd85b7-0644-4649-bd50-58e3510bc2b0/Tezza-7870.JPG Recipes - Crock Pot Butter Chicken and Lentils - Crock Pot Butter Chicken and Lentils Ingredients: Makes 6 servings 1 lbs chicken breast, cubed 1 (15 oz) jar butter chicken sauce (I like Patak’s brand or Sharwood brand) 1 cup red lentils ½ yellow onion, chopped 3 cloves garlic, finely minced 1 cups water (or more as needed) Seasoning (optional/to taste): garlic powder, onion powder, paprika, curry powder, turmeric, salt, and pepper Cilantro (garnish) Optional: heavy whipping cream Instructions: In a greased crock pot, add the butter chicken sauce , onion, garlic, lentils, and water. Start with 1/2 cup of water and add more if needed, just until lentils are submerged. Stir and adjust to taste with additional seasoning before adding the chicken Once mixture is to your liking, add the cubed chicken. Stir to ensure ingredients are well combined. Cook on high for 4 hours or low for 6 hours. Check every 30–60 minutes and add water if the mixture becomes too dry. Ensure chicken reaches a minimum internal temperature of 165°F before turning off the crock pot Optional: Once done, add a splash of heavy whipping cream and stir until well combined. Season to taste with salt and pepper if needed. Divide mixture evenly between 5 containers and store in the fridge until ready to eat. Once ready to eat, heat up the butter chicken in the microwave Pair it with naan (bonus: add a little butter, garlic powder, and fresh cilantro to naan) or my cauliflower rice recipe. Note: if the mixture becomes too dry or thick after microwaving, add a little water/heavy cream. Garnish with fresh cilantro. Enjoy! Macros (no sides, no heavy whipping cream): 391 kcal, 37 g/pro, 33 g/carbs, 12 g/fat, 4 g/fiber https://www.nourishedwithkaren.com/recipes/teriyaki-steak-bites-with-veggies-and-rice monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/705ab31e-cc0f-40ea-8005-619acd37425f/Tezza-5300.JPG Recipes - Teriyaki Steak Bites with Veggies and Rice - Teriyaki Steak Bites with Veggies and Rice Ingredients: makes 5 servings ~1.5 lbs lean sirloin beef, cut into bite-sized cubes ¼ cup low-sodium teriyaki sauce 12 oz bag pre-cut broccoli florets 2 red bell peppers, sliced into thin strips 2 (8.5 oz) microwave-ready rice packets (I used Ben’s Basmati Ready Rice) ½ onion, finely chopped 4 cloves garlic, finely minced 1 tsp cornstarch 2 tsp olive oil Garnish: green onions, finely chopped, and sesame seeds Salt, pepper, garlic powder, and onion powder to taste Instructions: Steak Bites: In a large pan over medium heat, heat 1 tsp olive oil. Once hot, add ½ the chopped onion. Sauté for 2–3 minutes until soft, then add ½ the garlic. Sauté for an additional 1–2 minutes until fragrant. Add the steak bites and cook until browned. While steak cooks, combine teriyaki sauce, cornstarch, and 1–2 tbsp cold water in a small bowl. Mix until smooth (no lumps). Add more water if needed. Pour sauce into the pan with steak bites. Cook until sauce reduces to your desired consistency. Season to taste with extra sauce, salt, pepper, garlic powder, and onion powder, if desired. Set aside. Veggies: In the same pan, add the remaining 1 tsp olive oil. Once hot, add the rest of the chopped onion. Sauté for 2–3 minutes until soft, then add the remaining garlic. Cook for 1–2 minutes until fragrant. Add sliced bell peppers and sauté 2–3 minutes until slightly soft. Add broccoli and cook for 1–2 minutes, stirring well. Turn heat to medium-high. Add 2–3 tbsp water, cover with a lid, and steam for 1–2 minutes until broccoli is tender but still bright green. Be careful not to overcook. Remove from heat and set aside. Rice: Prepare according to package instructions. Optional: drizzle with extra teriyaki sauce. If meal prepping, rice can be cooked ahead or right before eating. Storage and Assembly: For meal prep, divide everything into 5 airtight containers. Keep rice separate from steak and veggies to prevent sogginess. Store in the fridge until ready to eat. Reheat in the microwave for 1–2 minutes or until fully heated through. Garnish with green onion and sesame seeds. Enjoy! Macros: 424 kcal, 38 g/pro, 40 g/carbs, 11 g/fat https://www.nourishedwithkaren.com/recipes/honey-mustard-chicken-with-garlic-green-beans-and-roasted-potatoes monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/87cec8c1-1127-46b2-9d72-3ee567660ab9/Tezza-8095.JPG Recipes - Honey Mustard Chicken with Garlic Green Beans and Roasted Potatoes - Honey Mustard Chicken with Garlic Green Beans and Roasted Potatoes Ingredients: 1.5 lbs chicken breast, cut into small cubes 3 tbsp mustard (more as needed) 3 tbsp honey (more as needed) 16 oz bag green beans (I used frozen microwavable) 6 fresh red potatoes, cut into ½-inch cubes ½ yellow onion, finely chopped 4 cloves garlic, finely minced 1 tbsp butter 2 tsp olive oil Seasoning: salt, pepper, garlic powder, onion powder, chicken bouillon, paprika Garnish: finely chopped green onions, everything but the bagel seasoning Instructions: Potatoes Add chopped potatoes to a pot of boiling water. Boil until slightly fork-tender. Drain well and transfer to a greased air fryer basket. Spray potatoes with olive oil and air fry at 300°F for 10–15 minutes to remove excess moisture. Shake the basket every 5 minutes. After 10–15 minutes, spray potatoes again with olive oil and season generously with salt, pepper, garlic powder, onion powder, and paprika Increase heat to 375°F and continue air frying in 2–3 minute increments until desired crispiness is reached. Once done, set aside. Green Beans In a large pan over medium-low heat, heat 1 tsp olive oil and 1 tbsp butter. Once hot, add ½ the chopped onion and sauté for 2–3 minutes until soft. Add ½ the garlic and cook for 1–2 minutes until fragrant. Prepare green beans according to package instructions. Drain excess water, then add beans to the pan. Sauté for ~1 minute, just enough to coat the beans with the onion, garlic, and butter. Season to taste (I used ~½ tsp chicken bouillon and pepper, but adjust as preferred). Set aside. Chicken In the same pan, heat the remaining 1 tsp olive oil. Add the rest of the onion and sauté 2–3 minutes until soft. Add remaining garlic and cook for 1–2 minutes until fragrant. Add cubed chicken and cook until browned and internal temp reaches 165°F. While chicken cooks, combine honey and mustard in a small bowl. Adjust sweetness or tanginess to your taste by adding more honey or mustard. Once chicken is cooked through, pour honey mustard sauce into the pan and stir until chicken is well coated Set aside. Storage and Assembly For meal prep, divide into 5 airtight containers. Store in the fridge until ready to eat. Reheat in the microwave for 1–2 minutes or until fully heated through. Garnish with green onion and everything but the bagel seasoning. Enjoy! Macros: 496 kcal, 47 g/pro, 51 g.carbs, 12 g/fat https://www.nourishedwithkaren.com/recipes/tostadas monthly 0.5 2026-01-26 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/d450eb5e-b94f-4090-81cb-b360497952a7/Tezza-1397.JPG Recipes - Tostadas - Tostadas Ingredients: Makes 8–10 tostadas 8–10 baked tostada shells 1 lb lean ground beef (96/4%) 1 can black or pinto beans (no added salt, do not drain) 4 large Roma tomatoes (half for cooking, half for topping) 1 medium white onion, finely diced 2 poblano peppers, finely diced, de-seeded 1 reduced-sodium taco seasoning packet 1 tsp chicken bouillon seasoning 2 tsp olive oil 1 cilantro bunch Toppings: avocados, cilantro, mexican crema, crumbled queso fresco Instructions 1. Beans Heat 1 tsp olive oil in a medium pan over medium-high heat. Add ½ of the onion and 1 Roma tomato, finely diced. Cook until softened and the onion is translucent. Add the can of beans (do not drain). Simmer until the beans are fully heated and softened. Stir in the chicken bouillon and adjust seasoning to taste. Remove from heat and let cool slightly. Transfer to a blender and gently pulse until smooth or to your desired consistency. 2. Meat Heat the remaining 1 tsp olive oil in the same pan over medium-high heat. Add the remaining onion, 2 finely diced poblano peppers, and 1 Roma tomato, finely diced. Cook until softened and fragrant. Add the ground beef and cook according to the taco seasoning packet instructions, breaking it up as it cooks. Once fully cooked, remove from heat and stir in a handful of roughly chopped cilantro until well combined. 3. Storage Divide the beans evenly into 5 containers. Repeat with the meat. Refrigerate until ready to eat. 4. Assembly When ready to eat, reheat the beans and meat in the microwave for 30–60 seconds, or until hot. Assemble tostadas in the following order: Tostada shell Beans Meat Sliced fresh tomatoes ¼ avocado https://www.nourishedwithkaren.com/recipes/taco-bowl-with-raspberry-chipotle-sauce monthly 0.5 2025-08-01 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/4aa90786-9468-47c7-bcc6-3c516544ca7f/Tezza-6276.png Recipes - Taco Bowl With Raspberry Chipotle Sauce Ingredients: Makes 5 Servings Crock Pot Chicken: 1.5 lbs chicken breast 10 oz can diced tomatoes with chiles I used mild, but use your preferred spice level 3 tbsp adobo sauce (from a can of chipotle peppers in adobo sauce) Add a whole chipotle pepper for extra heat ½ yellow onion, roughly chopped 2 garlic cloves ½ packet low sodium taco seasoning Taco Bowl: 2 cans Bush’s SideKick Beans (I used the Taco Fiesta Black Beans) 2 large sweet corn cobs 1 bunch cilantro, finely chopped ½ large purple onion, finely diced 2 roma tomatoes, finely diced 2 limes 1 tsp rice wine vinegar 1 head romaine lettuce, washed and dried Toppings: seasoned tortilla strips (Santa Fe or Southwestern style recommended), Mexican crema Raspberry Chipotle Sauce: 1 (6 oz) carton raspberries 1 tbsp adobo sauce 2 tbsp lemon juice (about ½ a large lemon) 2 tbsp brown sugar 2 tbsp white sugar Instructions Crock Pot Chicken: In your crock pot, add the diced tomatoes, adobo sauce, taco seasoning, onions, and garlic. Fill the empty tomato can with water and pour it into the crock pot. Mix everything together and taste; adjust seasoning or adobo sauce as desired. Add chicken and ensure it’s fully submerged in liquid. Cook on low for 6–7 hours, checking occasionally to ensure the chicken stays covered. Once done, remove chicken and set aside. Scoop out the remaining contents and transfer to a blender. Add a small amount of liquid and blend until smooth. Return the blended sauce to the crock pot. Shred the chicken with two forks or a hand mixer. Add some of the crock pot liquid to keep the chicken moist. Tip: Save extra liquid for reheating chicken later in the week. Divide chicken into 5 equal servings (~4 oz each) and store in the fridge. Beans: Combine both cans in a large container and refrigerate until ready to eat. Corn Salsa: Cut the corn kernels off the cob. In a container, combine corn with ½ of the diced purple onion, chopped cilantro (to taste), rice wine vinegar, and juice of ½ a lime. Mix until well combined. Adjust to taste with more vinegar or lime if needed. Tip: Avoid adding salt until ready to eat to preserve texture. Store in the fridge. Pico de Gallo: Combine diced tomato, remaining onion, chopped cilantro (to taste), and juice of ½–1 lime. Optional: add finely diced jalapeño for extra heat. Tip: Like with the corn salsa, avoid adding salt until serving. Store in the fridge. Raspberry Chipotle Sauce: In a small saucepan over medium-high heat, combine adobo sauce, lemon juice, and both sugars. Stir until sugar dissolves. Add raspberries and reduce heat to medium-low. Stir frequently and mash berries as they soften. Continue cooking until the sauce thickens and reduces. Transfer to a heat-safe bowl and let cool. Store in the fridge. Assembly: To reheat chicken, pan-fry with a bit of crock pot liquid to maintain moisture (recommended method). Alternatively, place shredded chicken in a microwave-safe bowl with desired amount of beans and heat for 1–2 minutes until warmed through. Once heated, top with chopped romaine, corn salsa, and pico. Now add salt and pepper to taste. Drizzle with Mexican crema and raspberry chipotle sauce. Finish with tortilla strips and a lime wedge. Enjoy! https://www.nourishedwithkaren.com/recipes/roasted-cauliflower monthly 0.5 2025-07-21 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/2839581b-d089-4445-989d-325af121a8ce/Tezza-4320.JPG Recipes - Roasted Cauliflower - Ingredients: makes 5 servings 1 large head cauliflower, cut into bite-size florets Spray oil (olive or avocado) Seasonings: McCormick Roasted Bell Pepper & Garlic Seasoning, Onion powder, Garlic powder, Paprika, Turmeric Salt & black pepper, to taste Optional: squeeze of fresh lemon and chopped parsley for serving Instructions Preheat oven to 425°F. Line a baking sheet with foil and spray with oil. Pat cauliflower florets dry and spread them on the pan in a single layer. Spray lightly with oil and season generously with Roasted Bell Pepper & Garlic seasoning, onion powder, garlic powder, paprika, turmeric, salt, and pepper. Toss directly on the pan to coat evenly. Roast for 15–25 minutes, flipping halfway through, or until browned and crispy on the edges. Serve hot. Optional: Add a squeeze of fresh lemon juice and a sprinkle of chopped parsley before serving. Tip: Reheat leftovers in the oven or air fryer to restore crispiness. https://www.nourishedwithkaren.com/recipes/ogq8fdisu675rxa5l5jfbs7y97e914 monthly 0.5 2025-07-21 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/959b1148-8ffa-4465-adf9-3f4c5cf40c06/Tezza-0324.JPG Recipes - Butternut Squash Pasta Ingredients: makes 5 servings 10 oz protein pasta 10 oz butternut squash, cut into small cubes ½ yellow onion, sliced 2 cloves garlic 1 cup low-fat ricotta cheese 3 tbsp tomato paste Topping: parmesan, fresh basil Instructions Preheat the oven to 425°F. Line a baking sheet with foil and spray with oil. Evenly distribute the butternut squash, onion, and garlic on the pan. Spray lightly with oil and season with salt and pepper. Bake for 10–20 min until butternut squash is soft and lightly browned. Prepare pasta according to box instructions. Save 1–2 cups of the pasta water before draining. 3. Once butternut squash is slightly cooled, add to a blender with the ricotta cheese, tomato paste, and pasta water. Continue to add pasta water until you get a thin sauce. Tip: Make the sauce thinner than you would expect. It tends to thicken in the fridge over time, so add more pasta water to thin it out. Mix the cooked pasta and sauce together Top with 2 tbsp of freshly grated parmesan and fresh basil Optional: Add a few pieces of grilled chicken on top for extra protein. Store in fridge. When you’re ready to eat, microwave for 1-2 min or until fully heated through. Tip: If the sauce thickens throughout the week, add a splash of milk or heavy cream when reheating to loosen it back up. Continue adding until you reach your desired consistency Macros (per serving- no chicken): 277 kcal, 18 g/pro, 48 g/carbs, 4 g/fat, 6 g/fiber https://www.nourishedwithkaren.com/recipes/ramen monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/bcf98985-fa94-44d9-9e48-607ad8172b52/Tezza-7946.JPG Recipes - Ramen Ingredients (Serves 1): 1 pack of ramen 3 tbsp finely diced onion ½–1 cup of your favorite veggies (I used a mix of edamame and thinly sliced mushrooms) 1 cup chicken bone broth ¼ cup extra-firm tofu, pressed and drained, diced into small cubes 1 tsp olive oil Seasonings: Garlic powder, Onion powder, Black pepper Garnish: Green onions, Cilantro, Sesame seeds Instructions: In a medium pot, heat olive oil over medium heat. Once hot, sauté the onions until soft and fragrant. Add mushrooms, steamed edamame (or other veggies of choice), and tofu. Sauté until the veggies and tofu are golden brown. Set aside. In the same pot, add the chicken bone broth. (Optional: Add more water if you prefer a soupier base.) Cook the ramen noodles according to the package instructions, but use only ½ to ⅓ of the seasoning packet. Once the noodles are cooked, season to taste with garlic powder, onion powder, and black pepper. Add the sautéed veggie and tofu mixture back into the pot. Serve hot and garnish with chopped green onions, cilantro, and sesame seeds. Enjoy! https://www.nourishedwithkaren.com/recipes/pan-roasted-turkey-sausage-with-veggies monthly 0.5 2025-06-16 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/053e3331-14ab-41f9-b9df-b4861b3685ba/Tezza-6139.JPG Recipes - Pan roasted Turkey Sausage with Veggies Ingredients: 10 turkey sausages, sliced into coins 5 zucchinis, thinly sliced 1/2 onion, finely diced 1 (16 oz) bag steamable pre-seasoned potatoes (steam first) Olive oil spray Seasonings (to taste): Parmesan cheese Garlic powder Onion powder McCormick Roasted Red Bell Pepper & Garlic Seasoning, to taste Salt & pepper to taste Instructions: Preheat the oven to 400°F (200°C). Steam the potatoes: Cook the steamable pre-seasoned potatoes according to the package instructions. Set aside. Prep two sheet pans: Line both pans with parchment paper or foil. Lightly spray with olive oil. Arrange ingredients: On one sheet pan, spread out the sliced turkey sausage in a single layer. On the other sheet pan, spread the zucchini slices, diced onion, and steamed potatoes evenly. Lightly spray the veggie sheet with a bit more oil for roasting. Roast: Place both pans in the oven and roast for 25–30 minutes, flipping the sausage and tossing the veggies halfway through. Roast until the sausage is browned and the vegetables are tender and slightly golden. Season after roasting: Once out of the oven, generously season the vegetable tray with: Parmesan cheese Garlic powder Onion powder Salt & pepper McCormick Roasted Red Bell Pepper & Garlic Seasoning Toss gently to coat everything evenly. Serve: Divide contents evenly between 5 servings/containers. Garnish with fresh parsley (optional) Enjoy! Macros: 376 kcal, 34 g/pro, 31 g/cho, 13 g/fat, 5 g/fiber https://www.nourishedwithkaren.com/recipes/oven-baked-enchilada-bowls monthly 0.5 2025-06-16 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/c67c4565-0122-4a6f-9c5d-756f6bf2f57f/Tezza-0605.JPG Recipes - Oven Baked Enchilada Bowls Ingredients: makes 5 servings 2 (15 oz) cans no-salt-added black beans (do not drain) 1/2 onion, finely diced 1 (15 oz) can enchilada sauce 10 corn tortillas (2 per bowl) 2 shredded chicken breasts (about 4 oz per bowl) Tip: Use pre-shredded and pre-seasoned chicken for convenience, or rotisserie chicken with the skin removed. 1 bag light shredded Mexican cheese blend (2-4 tbsp per bowl). 2 tsp chicken bouillon seasoning 1 tsp olive oil Cooking spray Toppings (optional): Fresh cilantro Cotija cheese, crumbled Sour cream Instructions: 1. Prepare the Beans: Preheat oven to 350°F. In a medium pot, heat 1 tsp olive oil over medium-high heat. Add the diced onion and sauté for 2–3 minutes, or until soft and fragrant. Stir in the black beans (with liquid) and chicken bouillon seasoning. Simmer until heated through. Optional: Use a bean masher to mash the beans to your desired consistency. Taste and adjust seasoning as needed. 2. Assemble the Enchilada Bowls: Spray 5 oven-safe glass containers or small baking dishes with cooking spray. Here are the ones I use! Link In each dish, layer as follows: 2–3 tbsp enchilada sauce at the bottom 1 corn tortilla 4 oz shredded chicken 2 tbsp Mexican cheese 2–3 tbsp enchilada sauce Top with a second tortilla Spoon 2–3 tbsp more enchilada sauce, or enough to fully coat the top Sprinkle with a little more cheese 3. Bake & Store: Bake for 8–10 minutes, or until the cheese is melted and lightly golden. Let cool slightly, then store covered in the fridge until ready to eat. 4. Reheat & Serve: When ready to eat, microwave for 1.5–2 minutes, or until warmed through. Top with fresh cilantro, cotija cheese, and a dollop of sour cream. Macros: 414 kcal, 31 g/pro, 53 g/cho, 8 g/fat, 15 g/fiber https://www.nourishedwithkaren.com/recipes/homemade-cold-brew monthly 0.5 2025-06-01 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/c49a8472-c2d4-4639-aa10-5746d1751e56/IMG_6160+2.jpg Recipes - Homemade Cold Brew - Homemade Cold Brew Ingredients: 1 cup coarsely ground coffee ~ 6-8 cups filtered water Equipment: Cold brew maker or a French press or a large jar + cheesecloth for straining 2 large mason jars (32 oz each) Instructions: Add the coffee grounds to your cold brew maker (or French press/jar). Fill with filtered water until the container is full (at least 3 cups). Make sure all the grounds are fully saturated. Refrigerate for 18–24 hours to steep. Remove the coffee grounds. You’ll now have about 800 ml of cold brew concentrate. Dilute the concentrate: Pour 400 ml of the concentrate into each of two 32 oz (approx. 950 ml) mason jars. Add 400 ml of filtered water to each jar. Adjust according to how dilute/strong you would like your coffee. This gives you about 800 ml of ready-to-drink cold brew per jar. Store in the fridge until you're ready to enjoy. Serve: Add ice and your favorite coffee creamer. Stir and enjoy! https://www.nourishedwithkaren.com/recipes/cottage-cheese-protein-pancakes monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/b5668dc2-8e2e-47f3-8c17-f32b53a9e8a0/IMG_3092.jpeg Recipes - Cottage cheese Protein Pancakes - Cottage Cheese Protein Pancakes Ingredients: makes 5 servings (approximately 3 pancakes per serving) 2 cups rolled oats 4 large eggs 2 cups 1% milk fat cottage cheese 2 tsp vanilla extract 2 tsp baking powder Water (as needed to adjust consistency) Optional Toppings: Fresh fruit, yogurt, nuts, sugar-free maple syrup Instructions: In a blender, pulse oats until finely ground into a powder. Add eggs, cottage cheese, vanilla extract, and baking powder to the blender. Blend until smooth, adding water gradually until it reaches pancake batter consistency. Heat a skillet or griddle over medium heat and lightly coat with cooking spray or oil. Pour ~¼ cup of batter onto skillet for each pancake. Cook until bubbles form and edges start to set. Flip and cook until golden brown. Repeat with remaining batter, adjusting heat as needed. Serve warm with your favorite toppings or sides. Store leftovers in fridge or freezer. Suggested topping: sugar-free maple syrup, but use any toppings you like! Serving Suggestion: Pair each serving with a boiled egg (topped with everything bagel seasoning and dried parsley) and your choice of fresh fruit. Macros: Pancakes only (per serving): 266 kcal, 20g protein, 30g carbs, 7g fat, 4g fiber Pancakes + 1 boiled egg: 338 kcal, 25g protein, 30g carbs, 12g fat, 4g fiber https://www.nourishedwithkaren.com/recipes/healthy-carrot-cake-muffins-with-hidden-fruits monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/38f2b412-036f-41b1-803f-82bd24f119d2/IMG_1207.jpg Recipes - Healthy Carrot Cake Muffins (with hidden fruits) - Healthy Carrot Cake Muffins (with hidden fruits) Ingredients: Makes 12 muffins Wet: 2 medium freshly grated carrots (squeeze out moisture) 2 medium ripe bananas 2 eggs ¼ cup applesauce 3 tbsp maple syrup ½ tbsp vanilla extract ¼ cup milk Dry: 1¾ cups oats ½ cup protein powder 1 tsp baking soda ¼ tsp baking powder 2 tsp cinnamon or pumpkin spice mix Optional Mix-Ins: Raisins, chocolate chips, or nuts Icing: 6 tbsp whipped cream cheese 1 tbsp maple syrup Sprinkle of pumpkin spice mix Instructions Preheat oven to 350°F. Line a muffin tin with liners and spray with cooking spray. Wring out excess moisture from grated carrots using paper towels, cheesecloth, or a bowl method. Set aside. In a bowl, mash bananas and add the rest of the wet ingredients (except carrots). Mix until well combined. In a blender, blend all dry ingredients until oats are finely ground into flour. Stir dry mixture into wet mixture until combined. Fold in carrots last. Optional: Add raisins, chocolate chips, or nuts. Spoon into muffin tin. Bake for 40–45 minutes or until a toothpick comes out clean. While muffins cool, mix all icing ingredients together. Once cooled, top each muffin with about ½ tbsp of icing (or more if desired). Store in fridge or freezer for later! https://www.nourishedwithkaren.com/recipes/sesame-cold-noodles monthly 0.5 2025-05-29 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/393ffcaa-0d1f-4cee-87d5-cf2094860428/IMG_1171.jpeg Recipes - Sesame Cold Noodles - Sesame Cold Noodles Ingredients: makes 8 servings 8 oz soba noodles (or any noodles of your choice) ½ small red cabbage, finely chopped 2 carrots, peeled into ribbons 1 bell pepper, finely sliced (preferably red) 1 bunch green onions, finely chopped ½ bunch cilantro, finely chopped 16 oz shelled edamame 3 tbsp toasted sesame seeds 24 oz cooked shrimp (about 3 oz per serving) Asian sesame with ginger and soy dressing (e.g., Ken’s Steak House brand) Optional: Crushed peanuts Instructions: Prepare the noodles: Cook soba noodles according to package instructions. Drain, rinse under cold water, and chill in the fridge. Toast the sesame seeds: While noodles cool, toast sesame seeds in a dry pan over medium-high heat until fragrant and golden. Mix the base: In a large bowl, combine fully cooled noodles with all chopped veggies, edamame, and toasted sesame seeds. Cook the shrimp: Thaw shrimp by running under cold water, then pat dry. Heat a pan with cooking oil and 1 tbsp garlic over medium-high heat. Once fragrant, sear shrimp on both sides for 1–2 minutes. Remove from heat and toss shrimp with 2 tbsp of the sesame dressing. Let cool before adding to the noodle mix. Assemble: Divide noodles and veggie mix into 8 bowls or containers. Add shrimp. Pack 2 tbsp of dressing separately for each serving. To serve: Store containers in the fridge. When ready to eat, pour dressing over noodles, shake or stir to combine, and top with crushed peanuts if desired. Enjoy! https://www.nourishedwithkaren.com/recipes/tacos-with-calabacitas monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/cf53d0ae-80b1-4e55-abbe-6086d3e041b3/Tezza-8460.JPG Recipes - Tacos with calabacitas - Tacos With Calabacitas Ingredients: makes 10 tacos (about 5 servings) 10 corn tortillas ~1.5 lbs lean beef (ground or sliced) Tip: Use pre-marinated beef for tacos to make it easier! If plain, season with: 1 tsp each: cumin, garlic powder, onion powder, chicken bouillon 1–2 tbsp lime juice Salt and pepper to taste 1 white onion, finely diced 2 cloves garlic, minced 3 large zucchinis, finely diced into small cubes 2 ears of corn, shucked (or ~1½ cups frozen or canned corn) ~¼ cup Mexican crema 2 tbsp cotija cheese 2 (15 oz ) cans unsalted black beans, do not drain 1 tsp chicken bouillon powder ¼ cup water Olive oil Garnish: cilantro, finley chopped green onion, and cotija cheese Instructions 1. Cook the Beef In a large skillet over medium-high heat, cook the seasoned beef until fully browned and cooked through. If using sliced steak, sear both sides and cook to your desired doneness. Remove from heat and set aside. Store in an airtight container in the fridge until ready to eat. 2. Make the Calabacitas In the same skillet, heat a little oil over medium heat. Sauté ½ onion until translucent. Add garlic and cook for ~30 seconds until fragrant. Add the corn. Increase heat to medium high and cook until slightly charred Stir in zucchini and cook until the zucchini is just tender (5–7 minutes). Add the crema and cotija cheese. Stir to combine Season lightly with salt, and pepper to taste Remove from heat. Store in an airtight container in the fridge until ready to eat. 3. Beans In a small pot over medium heat, add ½ tsp oil. Once heated, add the other half of the onion and sauté until translucent. Add the black beans and water. Simmer until beans are very soft Stir in 1 tsp chicken bouillon powder. Add more to adjust to your liking. Optional: using a fork, smash the beans until you get your desired consistency. Alternatively, pulse in a blender for 1 second intervals. Store in an airtight container in the fridge until ready to each. 4. Assembly and serve Once ready to eat, heat 2 corn tortillas in a dry skillet or microwave wrapped in a damp paper towel for ~20 seconds, until soft. Fill each tortilla with beef and a scoop of calabacitas Pair with a scoop of black beans on the side Garnish with fresh chopped cilantro, finley chopped green onion, and a sprinkle of cotija cheese Enjoy! https://www.nourishedwithkaren.com/recipes/pineapple-chicken monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/6c3668da-10ca-4445-a423-a11714402c37/IMG_2003.jpeg Recipes - Pineapple chicken - Pineapple Chicken Ingredients: Makes 5 servings 1.5 lbs chicken breast, cubed ½ white onion, diced 2 red bell peppers, diced 2 tbsp cornstarch 20 oz tub fresh pre cut pineapple chunks 3 tbsp dark soy sauce 1 tbsp tomato paste ¼ cup water Optional: sprinkle brown sugar 2 cloves garlic peeled and minced 1 cup white rice, washed 1 tsp olive oil Garnish: cilantro, green onion, sesame seeds Instructions 1. Prepare the Sauce - Blend half of the pineapple chunks (with juice), soy sauce, tomato paste, and brown sugar (if using) until smooth. - Add water as needed to reach a thick but pourable consistency. - Dice the remaining half of the pineapple into small chunks and set aside. 2. Cook the Rice - Cook 1 cup of rice in a rice cooker (or on the stove) according to package instructions. 3. Sauté the Vegetables - In a large skillet over medium-high heat, add 1 tsp olive oil. - Add diced onion and cook until translucent. - Stir in minced garlic and cook until fragrant (~30 seconds). - Add diced bell peppers and cook until slightly softened (not mushy). - Transfer veggies to a bowl and set aside. 4. Cook the Chicken - While veggies cook, pat chicken dry and coat with 2 tbsp cornstarch. - In the same skillet, add the chicken. Cook until all sides are lightly browned. - Pour in the prepared pineapple sauce and add the reserved pineapple chunks. - Simmer for 2–3 minutes, until the sauce thickens. - Adjust thickness with additional water or cornstarch (½ tsp at a time). - Return cooked vegetables to the skillet. Stir well to combine. - Season to taste with soy sauce, salt, and pepper. Remove from heat. 5. Assemble & Store - Divide cooked rice and chicken mixture evenly into 5 meal prep containers. - Garnish with cilantro, green onions, and sesame seeds. - Store in the fridge for up to 4 days or freeze for longer storage. 6. To Reheat - Microwave for 1–2 minutes, or until thoroughly heated. Macros (per serving): 386 kcal, 31 g/pro, 31 g/carbs, 14 g/fat, 3 g/fiber https://www.nourishedwithkaren.com/recipes/gluten-free-pumpkin-protein-muffins monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/08da20a2-21c5-43cd-a7d0-92c0c041fda4/Tezza-5561.JPG Recipes - Gluten-Free Pumpkin Protein Muffins - Gluten-Free Pumpkin Protein Muffins Ingredients: Makes 12 Muffins 1 ¼ cups gluten-free all-purpose flour 1 cup pumpkin puree ¾ cup 0% vanilla greek yogurt 2 large eggs ½ cup vanilla protein powder (about 60 grams) ½ tsp pumpkin pie spice 1 tsp cinnamon 1 tsp baking powder 1 tsp baking soda 1 tsp vanilla extract Optional toppings: ½ cup dark chocolate chips (other options include white chocolate chips, pepitas, crushed walnuts, raisins, etc.) Instructions: Preheat the oven to 350°F (175°C) and line a muffin pan with greased liners. In a large mixing bowl, combine the wet ingredients (pumpkin puree, Greek yogurt, eggs, and vanilla extract) and mix until well combined. In a separate bowl, whisk together the dry ingredients (gluten-free flour, protein powder, pumpkin pie spice, cinnamon, baking powder, and baking soda). Gradually add the dry ingredients to the wet ingredients, gently folding until just combined. Fold in the chocolate chips or your choice of toppings. Evenly distribute the batter into the prepared muffin pan. Bake for 20-30 minutes, or until the muffins are slightly golden brown and a toothpick inserted in the center comes out clean. Allow to cool, then store in the fridge or freezer. Enjoy! Macros (per muffin with chocolate chips): 124 kcal, 7 g/pro, 17 g/carbs, 3 g/fat https://www.nourishedwithkaren.com/recipes/enchiladas-with-fajita-veggies monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/038340cc-16da-49bc-8dd9-f09d5b279e2f/Tezza-7235.JPG Recipes - Enchiladas with fajita veggies - Enchiladas with fajita veggies Ingredients: Makes 4-5 servings Enchiladas: - 1 lb beef (cubed; I used top roast because its lean, but chuck roast works best for shredding) - ½ (7 oz) can adobo sauce from chipotle peppers - ½ purple onion (finely diced) - 3 cloves garlic (minced) - 1 tsp each: onion powder, garlic powder, paprika, cumin, white pepper, low-sodium chicken seasoning - ½ cup water - 1 pack corn tortillas - Mexican shredded cheese - Toppings: avocado salsa, crema, queso fresco, cilantro Fajita Veggies: - 2 bell peppers (sliced) - 3 zucchinis (sliced) - ½ purple onion (thinly sliced) - 1 (8 oz) can corn (drained) - Olive oil spray - 2 cloves garlic (minced) - Seasoning: garlic powder, onion powder, salt, pepper, McCormick bell pepper and roasted garlic seasoning Enchilada Sauce: - ½ packet McCormick enchilada seasoning - 4 oz tomato sauce - ¾ cup water - 2 tbsp cream cheese Instructions 1. Cook Beef: - In a crock pot, combine beef, half the onion, adobo sauce, garlic, and seasonings. Add water until there's about an inch at the bottom. - Stir and cook on high for 4 hours or low for 6-8 hours, stirring occasionally. - Once cooked, adjust seasoning and shred the beef using a food processor or two forks 2. Prepare Fajita Veggies: - Spray a large pan with olive oil and heat over medium-high. Add corn and char. - In a bowl, combine bell peppers, zucchinis, onion, garlic, olive oil spray, and seasonings. Mix well. - Once corn is charred, add the veggie mixture and cook until slightly browned. 3. Make Sauce: - In a small saucepan, combine enchilada seasoning, tomato sauce, water, and cream cheese. Heat over medium, stirring until cream cheese is dissolved (use a whisk if needed). 4. Storage: - Store beef, sauce, and veggies separately until ready to eat. 5. Assembly: - Wrap 2 tortillas in a paper towel and warm in the microwave for 30 seconds. - Layer beef, sauce, and cheese in each tortilla, roll, and secure with a toothpick. Smother with sauce and top with cheese. - Air fry at 325°F for 3-5 minutes until cheese is melted or microwave for 1-2 minutes. - Heat veggies in the microwave and top enchiladas with salsa, crema, queso fresco, and cilantro. Enjoy! https://www.nourishedwithkaren.com/recipes/one-pan-veggie-packed-chili-bowls monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/8b1b7d42-ddf4-47d3-bb44-9e66a29c973b/IMG_1501.jpg Recipes - One Pan Veggie Packed Chili Bowls - One Pan Veggie Packed Chili Bowls Ingredients: Makes 5 Servings - 15 oz can tomato soup - 8.5 oz can sweet corn, drained - 15 oz can kidney beans - 15 oz can no-salt-added black beans - 2 green bell peppers, finely diced - ½ red onion, finely chopped - 1 lb 93/7 lean ground turkey - 1 tbsp minced garlic - 1 tsp olive oil - 1 tsp each: cumin, garlic powder, onion powder, paprika, roasted garlic and bell pepper seasoning, parsley - Salt and pepper to taste - Garnish: shredded cheese, green onion, red onion, cilantro, southwestern tortilla strips, sour cream Instructions: 1. In a large skillet over medium heat, add olive oil, red onion, minced garlic, and bell peppers. Sauté until fragrant. 2. Add the ground turkey and cook until browned. 4. Stir in the tomato soup. Fill the can with water and add it to the skillet. Add more water as needed, or until desired consistency is met. 5. Add the sweet corn, kidney beans, black beans, and seasonings. Cook for 5 minutes or until the desired consistency is reached, stirring until the flavors are well combined. Adjust the seasoning with salt and pepper to taste. Storage: 1. Divide evenly between 5 containers, with roughly two cups per serving in 16 oz containers. 2. Garnish with shredded cheese, green onion, red onion, and cilantro. Store tortilla chips separately until ready to eat. 4. Store in the fridge until ready to eat. 5. When ready, microwave for 1-2 minutes. 6. Top with tortilla chips. 8. Enjoy! Macros: 393 kcal, 31 g/pro, 47 g/carbs, 9 g/fat, 12 g/fiber https://www.nourishedwithkaren.com/recipes/one-pan-pad-thai-with-hidden-veggies monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/fa0be962-623d-4cc2-a510-16193a3f82b4/Tezza-7603.JPG Recipes - One Pan pad thai with hidden veggies Ingredients: serves 4 - ½ box Pad Thai rice noodles (i used Annie Chun’s) - 1 tbsp oil - ½ yellow onion, chopped - 2 cloves garlic, minced - 1 tbsp minced ginger - 2 carrots, peeled into ribbons - 1 red bell pepper, thinly sliced - 1 12 oz bag frozen zucchini noodles, microwaved and drained - 1 lbs lean beef, thinly sliced - 1 packet (7 oz) Pad Thai sauce (e.g., Passage to Asia) - Soy sauce, salt, and pepper to taste - Garnish: chopped green onion, chopped cilantro, crushed peanuts Instructions: 1. Cook the rice noodles until just al dente according to package instructions, then drain and set aside. 2. In a large skillet or wok, heat oil over medium heat. Add onion, garlic, and ginger, and sauté until fragrant. 3. Add carrots and bell pepper to the pan and cook until just tender. 4. Microwave the zucchini noodles according to package instructions, then drain well and add them to the pan with the other vegetables. Sauté briefly to remove excess moisture, then remove all the vegetables from the pan and set aside. 5. In the same pan, cook the sliced beef until browned and fully cooked. 6. Add the al dente noodles to the pan with the beef, then return the cooked vegetables. 7. Pour in the Pad Thai sauce and toss everything together until well mixed and heated through. Adjust the seasoning with soy sauce, salt, and pepper to taste. 8. Garnish with green onion, cilantro, and crushed peanuts before serving. Macros: 409 kcal, 28 g/pro, 44 g/carbs, 12 g/fat, 3 g/fiber https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/66d8dd3f-bd39-4cb7-875b-d2dc3cb51683/Tezza-7603.JPG Recipes - One Pan pad thai with hidden veggies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/19bad14e-5f7d-4af7-85da-0a81ef6d52d2/Tezza-7603.JPG Recipes - One Pan pad thai with hidden veggies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nourishedwithkaren.com/recipes/sheet-pan-protein-pancake monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/8d16c3dc-c8c8-48b4-b6f1-98509ae31444/sheetpanpancakes.JPG Recipes - Sheet Pan Protein Pancakes - Sheet Pan Protein Pancakes Ingredients: makes 4 servings (12 squares) - 1 large egg - 1 cup Kodiak Power Cakes (or other pancake mix) - 1 scoop vanilla Premier Protein powder (about ½ serving) - 2 medium ripe bananas (1 mashed, 1 sliced for topping) - 1 cup 2% milk - toppings: berries and sugar free syrup Instructions: 1. Preheat the oven to 425°F (220°C). Grease a 13x10-inch baking dish with cooking spray or a little oil. 2. In a medium mixing bowl, mash 1 banana. Slice the second banana for topping. 3. Add the egg, protein powder, and milk to the mashed banana. Stir until well combined. 4. Add the Kodiak Power Cakes mix and stir until just combined—don't over mix. 5. Pour the batter into the prepared baking dish. Top with sliced bananas (or other toppings of your choice). 6. Bake for 15 minutes, or until golden brown and a toothpick inserted into the center comes out clean. 7. Once baked, let cool slightly, then cut into 12 equal squares. 8. Store in an airtight container in the fridge for up to 3-4 days. To serve: - When ready to eat, microwave for 1-2 minutes to warm up. - Top with fresh berries and your favorite syrup, if desired. - Enjoy! Macros (per serving, 3 squares with no syrup): 219 kcal, 16 g/pro, 30 g/carbs, 4 g/fat, 4 g/fiber https://www.nourishedwithkaren.com/recipes/chicken-tikka-masala-with-cauliflower-and-ricenbsp monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/bfce6cc6-883c-4410-97ab-cdce8f2588ae/Tezza-2164.jpeg Recipes - Chicken Tikka Masala with cauliflower and rice  - Chicken Tikka Masala with Cauliflower and Rice Ingredients: serves 5 - 2 chicken breasts, cubed (approximately 1.5 lbs) - 1 large head of cauliflower, roughly chopped - 1 packet of Tasty Bite Vegetable Tikka Masala - Olive oil cooking spray - 1 cup basmati rice, rinsed and drained - 1.5 cups water - 1 tsp chicken bouillon - 1 yellow onion, finely diced - ½ cup finely diced green onion - 4 garlic cloves, minced - Seasonings: curry powder, paprika, cumin, garlic powder, onion powder, dried parsley, and salt/pepper (to taste) Instructions: 1. To a rice cooker, add the rice, water, chicken bouillon, and ½ cup of the diced yellow onion. Mix well, cover with the lid, and set to cook. Set aside. 2. In a large bowl, add the chopped cauliflower and spray generously with olive oil cooking spray. Add seasonings in roughly equal parts until everything is well and evenly coated. Repeat this step with the diced chicken. 3. Spray a large pan with cooking oil and heat over medium. Add ½ of the remaining diced yellow onion and cook for 2-3 minutes until slightly soft. Add ½ of the minced garlic and a pinch of the diced green onion. 4. Once fragrant, add the seasoned chicken to the pan. Cook until the internal temperature reaches 165°F. Remove from the pan and set aside. 5. In the same pan, repeat step 3 with the remaining onion, garlic, and green onion, then add the cauliflower. Cook until the cauliflower is slightly charred and tender. 6. Once the cauliflower is cooked, mix in the chicken and then add the packet of Tasty Bite Vegetable Tikka Masala. Stir until everything is well combined and heated through. Assembly and Storage: 1. Evenly divide the rice and cauliflower/chicken mixture into 5 containers. 2. Garnish with additional diced green onion and dried parsley. 3. Store in the fridge or freezer until ready to eat. To serve: When ready to eat, heat in the microwave until warmed through. Enjoy! Macros (per serving): 409 kcal, 40 g/pro, 47 g/carbs, 6 g/fat, 7 g/fiber Makes 5 servings https://www.nourishedwithkaren.com/recipes/hidden-veggie-fried-ricenbsp monthly 0.5 2025-08-27 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/cb2fa39d-5163-4f41-85e7-b45d6d3aea66/7EE78F02-EDB1-4BA6-A864-47E542E6B744.jpeg Recipes - Hidden Veggie Fried Rice - Hidden Veggie Fried Rice with Chicken Ingredients: makes 6 servings 1. Rice: - 1 tsp sesame oil - ½ red onion, finely chopped - 2 tbsp minced garlic - 1 tbsp minced ginger - 5 eggs, scrambled - 1 bag microwavable riced cauliflower (I used the Green Giant brand with added peas and carrots) - 1 cup frozen peas, shelled - 1 cup frozen chopped carrots - 1 cup white rice, cooked and cooled - 3 tbsp reduced sodium soy sauce - Garnish: sesame seeds and finely chopped green onion 2. Chicken (can also use beef ) - 1 tsp olive oil - 1 tsp minced garlic - 2 large chicken breasts (~1.5 lbs) - 2 tbsp Bachan's Japanese BBQ sauce - Garnish: finely chopped green onions Instructions: Rice: 1. A few hours before cooking (or the night before), cook the white rice in a rice cooker. Allow it to fully cool off in the fridge. 2. In a large pan or wok over medium heat, add 1 tsp of sesame oil. Allow it to heat up and then add the onion, garlic, and ginger. Sauté for 2-3 minutes until fragrant. 3. Add scrambled eggs. Cook until firm, stirring frequently to prevent them from burning. 4. Microwave the riced cauliflower per package instructions. 5. After the eggs cook, push them to the side and add the cooked cauliflower rice to the pan. Cook until the moisture in the cauliflower rice is reduced. Push to the side. 6. Then add the peas and carrots. If using frozen veggies, add them to a bowl of water and microwave for 2-3 minutes until they are fully defrosted. Drain the water and then add to the pan. Cook for 2-3 minutes until moisture is reduced. 7. Add the cooled white rice to the pan and then the soy sauce. Stir until all ingredients are well combined. Adjust to taste with more soy sauce if needed. 8. Garnish with sesame seeds, green onion, and everything but the bagel seasoning (optional). Set aside. Chicken: 1. In the same pan as the rice, add 1 tsp of sesame oil and garlic. Sauté for 2-3 minutes. 2. Then add the chicken breasts. Cook on both sides for 3-5 minutes each or until the thickest part of the chicken reaches an internal temperature of 165°F (145F if using beef). 3. Halfway through cooking, add the Bachan's BBQ sauce. Let it simmer and cook with the chicken until it's done. 4. Adjust to taste with more sauce if needed. 5. Once done cooking, cut the chicken into thin slices. 6. Garnish with green onion and sesame seeds. Storage and Serving: 1. Divide the rice evenly between 5-6 containers, using about 1 heaping cup per container. I was able to make about 6 servings. 2. Then evenly divide the chicken. 3. Store half in the fridge and the other half in the freezer. 4. For the frozen servings, defrost overnight in the fridge the night before you need it. 5. Microwave for 2-3 minutes or until everything is evenly heated through. Enjoy! Macros: 390 kcal, 36 g/pro, 37 g/carbs, 10 g/fat, 3 g/fiber https://www.nourishedwithkaren.com/recipes/mediterranean-chicken-and-orzo-salad monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/1735860755578-D6G5BLXQC7EMJ3H49WQ1/Tezza-0776.JPG Recipes - Mediterranean Chicken and Orzo Salad - Mediterranean Chicken and Orzo Salad Ingredients: serves 4 Chicken: ~1.5 lbs chicken breast tenders (about 8 pieces) ¼ cup tzatziki sauce 1 clove garlic, minced Seasonings: garlic powder, onion powder, salt, pepper, paprika, parsley, oregano Spray oil Salad: ½ cup orzo pasta 2 cups spinach, finely chopped 1 cup cherry tomatoes, quartered ¼ red onion, finely chopped ½ English cucumber, finely chopped ¼ cup reduced-fat feta cheese Dressing: ¼ cup extra-virgin olive oil 3 tablespoons red wine vinegar 1 garlic clove, minced ½ teaspoon dried oregano ¼ teaspoon dried dill Optional: sprinkle of sugar Salt and pepper to taste Optional Side: 2 Afia frozen falafel Tzatziki sauce Instructions Prepare the Orzo: Cook the orzo according to package instructions. Drain and place in refrigerator to allow it to cool. Marinate and Cook the Chicken: In a mixing bowl, combine the chicken with tzatziki, minced garlic, and season generously. Mix well. Spray the air fryer with oil and cook chicken at 350°F for 6–8 minutes. Flip and cook for an additional 2–4 minutes at 375°F, or until browned and the internal temperature reaches 165°F. Assemble the Salad: In a large bowl, combine spinach, cherry tomatoes, cucumber, red onion, feta, and cooled orzo. Toss to mix. Make the Dressing: In a small container, whisk olive oil, red wine vinegar, garlic, oregano, dill, and optional sugar. Season with salt and pepper to taste. Serve: Plate 1 cup of the salad with chicken tenders. Drizzle with dressing. Serve with falafel (cook according to package instructions) and a scoop of tzatziki for dipping. Enjoy! https://www.nourishedwithkaren.com/recipes/kale-caesar-salad monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/c1ff49be-0ee8-4d4f-a67c-ad201a533046/Kaleceasarsalad.jpeg Recipes - Kale caesar salad  - Kale Caesar Salad Ingredients 2 cups fresh kale greens, roughly chopped 1 can chickpeas, drained and rinsed ¼ cup crushed croutons ¼ cup Parmesan cheese ¼ tsp each: salt, pepper, paprika, cumin, parsley, oregano, onion powder, garlic powder Caesar salad dressing of your choice Instructions Prepare the Kale Wash and dry the kale. Add it to a bowl with a drizzle of olive oil and massage until it turns bright green. Crisp the Chickpeas Place rinsed and drained chickpeas into a greased air fryer. Air fry at 300°F for 15 minutes on low heat (no oil or seasoning yet). Once dried and crunchy, spray lightly with oil, add the seasoning, and toss to coat. Air fry for an additional 5–10 minutes at 300°F until the desired crispiness is reached. Let cool. Assemble the Salad Combine the kale, croutons, Parmesan, chickpeas, and your preferred amount of Caesar dressing in a bowl. Toss until well mixed. Serve immediately and enjoy your crispy, flavorful Caesar salad! https://www.nourishedwithkaren.com/recipes/blog-post-title-one-4mww7 monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/ad028084-4ed3-4bcf-866e-b8095d4457bd/71C2FA8A-DF73-42BB-8F72-A8C2F9305163.jpeg Recipes - Caprese Pasta Salad Jars  - Caprese Pasta Salad Jars Ingredients: Makes 5 Servings 10 oz Barilla Protein+ Chickpea Pasta (dry) 10 oz cherry tomatoes, washed and quartered 6 oz bag raw spinach 8 oz fresh mozzarella, diced into small cubes ½ cup finely sliced red onion (1-2 tbsp per jar) 2 tbsp balsamic vinaigrette dressing per jar Instructions: 1. Cook pasta according to the package instructions. Drain and set aside. Allow to cool completely before assembling. 2. In each jar, layer the ingredients in the following order: cherry tomatoes, pasta, spinach, mozzarella, and red onion. 3. Pack the dressing separately to prevent sogginess. 4. Store jars in the refrigerator until ready to eat. 5. When ready to eat, add the dressing, close the jar, and shake well to combine. 6. Enjoy!! Macros (no dressing): 331 kcal, 21 g/pro, 43 g/carbs, 11 g/fat, 6 g/fiber https://www.nourishedwithkaren.com/recipes/blog-post-title-two-k8wp3 monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/402c1476-c0f3-4ed5-9efc-09a12ca57c87/IMG_0741.jpeg Recipes - Korean BBQ Bowls (with Hidden Veggies) - Korean BBQ Bowls (with Hidden Veggies) Ingredients: Makes 5 Servings 1 lb lean ground beef (96/4) 1 carton white sliced mushrooms (16 oz), washed and very finely diced ½ red onion, finely diced 1 cup white rice, rinsed 2 cups bone broth 2 small heads of broccoli, washed and de-stemmed Momofuku Korean BBQ Sweet & Savory Sauce (or any asian bbq sauce) 4 cloves garlic, finely minced ¼ cup beef broth (or water) ¼ cup water 2 tsp olive oil Seasoning: 1 tsp chicken bouillon, black pepper (to taste) Garnish: green onion, drizzle of sriracha mayo, sesame seeds Instructions: Rice: Add rinsed rice and bone broth to a rice cooker. Set to cook and set aside. Beef: In a large pan over medium heat, add 1 tsp oil. Once heated, add half of the diced onion and garlic. Sauté for 2–3 minutes until soft and fragrant. Add mushrooms and cook until they turn deep brown and reduce in size. Add ground beef and cook thoroughly, mixing well until the beef and mushrooms are fully combined. Add ¼ cup of bone broth and cook until no pink remains. Stir in Korean BBQ sauce, I did about ¼ cup, adjusting to taste. Set aside Broccoli: In the same pan, add 1 tsp oil and heat. Add the remaining onion and garlic, sautéing until fragrant. Add broccoli and saute for 1 min. In a separate cup, dissolve chicken bouillon in water, then pour it into the pan with the broccoli. Turn heat to medium-low, cover, and steam for 1–3 minutes. Once broccoli is bright green and slightly softened, immediately remove from heat to avoid overcooking. Adjust with salt and pepper as needed. Assembly Evenly divide the beef, rice, and broccoli between 5 containers. Garnish with green onions, sesame seeds, and a drizzle of sriracha mayo. Enjoy! Macros (per serving): 340 kcal, 31 g/pro, 32 g/pro, 11 g/fat, 7 g/fiber https://www.nourishedwithkaren.com/recipes/overnight-oats-brekki-dupe monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/52be25d3-3f68-46fb-b8f6-ae24ceb035e9/BrekkiDupe.jpeg Recipes - Overnight Oats (Brekki Dupe) - Overnight Oats (Brekki Dupe) Ingredients: Oats: Per serving ¼ cup rolled oats 1 tsp buckwheat groats ½ tsp chia seeds ½ cup skim milk Apple Mixture: Makes ~ 4 servings 2 large Fuji apples, diced into small cubes 3 tbsp sugar-free maple syrup (adjust to taste) 1 tsp corn starch ⅓ cup water 1 tsp butter Seasoning: Cinnamon, Pumpkin spice mix Instructions: 1. Overnight Oats: In an airtight container, add oats, buckwheat groats, and chia seeds. Pour in milk and mix well. Store in the refrigerator for at least 12 hours. To prevent over-soaking, prepare no more than two days in advance. 2. Apple Mixture: In a small saucepan over medium heat, melt butter. Add diced apples and sauté for 2–3 minutes. In a separate cup, mix cornstarch with water to create a slurry, then add it to the pan. Stir well and cook for 1–2 minutes. Add maple syrup, cinnamon, and pumpkin spice, adjusting sweetness as needed. Continue cooking until apples soften, but avoid overcooking to prevent mushiness. Let cool and store in an airtight container. 3. Assembly: When ready to eat, mix the desired amount of apple mixture into the overnight oats. Drizzle with more syrup and sprinkle with additional cinnamon. Enjoy! https://www.nourishedwithkaren.com/recipes/blog-post-title-four-e62e7 monthly 0.5 2025-05-28 https://images.squarespace-cdn.com/content/v1/6643d16e11afbb10e33283df/d9aecbb1-8501-465d-9e84-5e373382ea75/Tezza-8594.JPG Recipes - High Protein & Veggie Breakfast Sandwiches - High Protein & Veggie Breakfast Sandwiches Ingredients: Makes 5 Sandwiches 5 Light English muffins 1 carton egg whites (or 10 eggs) 5 slices Canadian turkey bacon 1 red bell pepper, finely diced ¼ red onion, finely chopped 1 bunch green onions, finely chopped 1 bag shredded Parmesan cheese 1 clove garlic, finely grated 1 tsp olive oil Olive oil spray Black pepper (to taste) Optional: whipped cream cheese Instructions: Preheat oven to 350°F. Heat olive oil in a pan over medium-high heat. Sauté onion and garlic until fragrant, then add bell pepper and cook until browned. Set aside. Spray 10 egg mold slots with olive oil spray. Fill each slot almost to the top with egg whites (about ¼ cup) or use 1 egg per slot. 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