Main Dishes

Roasted Broccoli Barley Bowls + Creamy Tahini Dressing

A standby meal for me is usually grains + roasted vegetables + a dressing. This week’s dressing is for roasted vegetables with soy, tahini, lemon and sesame. Quick to whip up and super yummy for the taste buds.

4
Barley
1 cup barley (uncooked)
salt
Roasted Broccoli
4-5 small crowns broccoli, trimmed (5-6 cups florets)
olive oil
salt and pepper
Creamy Tahini Dressing:
¼ cup soy sauce
2 Tbs toasted sesame oil
2 Tbs fresh lemon juice
2 Tbs water
2 Tbs tahini
2 tsp honey
Add ins
1 red pepper, sliced
1.5 cups walnuts, lightly toasted
1 cup crumbled goat cheese(optional)
sprinkle of toasted sesame seeds
Cook barley or other grain of choice according to package instructions. Add a pinch of salt to the cooking water. Barley takes roughly 45 minutes to cook to a tender chewiness. While the barley is cooking...
See the full directions on my site
Nutritions

Calories
789

Sodium
2141mg
89% DV

Fat
45g
69% DV

Protein
34g
69% DV

Carbs
28g
9% DV

Fiber
7g
28% DV

A pot of homemade Chicken and Rice Soup is a cozy farmhouse favorite! Made from scratch with tender chicken breasts, fresh vegetables and white rice, it's a nourishing meal that will warm you from the inside out. Add biscuits, dinner rolls, or a crusty loaf of bread to complete the satisfying, easy dinner on a chilly day.

2 bone in skin on chicken breasts
1 T canola oil
1/2 c finely diced onion
1/2 c finely diced celery
1/2 c finely diced carrots
1 clove minced garlic
1 bay leaf
2 t minced fresh thyme
2 t minced fresh rosemary
8 c chicken stock
4 c cooked white rice
2 T chopped fresh parsley
1 T fresh lemon juice
12 cups
  • Pat chicken dry with paper towels and season with salt and pepper on all sides.
  • Heat oil in a large Dutch oven or soup pot over medium-high heat until shimmering. Add the chicken and cook...
    See the full directions on my site
Nutritions

Calories
7467

Sodium
8299mg
345% DV

Fat
81g
125% DV

Protein
269g
538% DV

Carbs
1348g
458% DV

Fiber
59g
238% DV

Tuna Noodle Casserole

492

Family friendly Tuna Noodle Casserole made with a simple cheddar cheese sauce and crunchy buttery Parmesan panko breadcrumbs,

Tuna Casserole:
8 ounces wide egg noodles
5 tablespoons butter (unsalted)
5 tablespoons flour
2 1/2 cups milk (2%)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon sea salt
1/2 teaspoon fresh ground black pepper
1 teaspoon dried parsley
1 cup shredded sharp cheddar
1 cup shredded white cheddar
2 pouches tuna in water
1 cup frozen baby peas
Crumb Topping:
1/2 cup panko breadcrumbs
2 tablespoons butter melted
2 tablespoons grated Parmesan
1/2 teaspoon dried parsley
6
Nutritions

Calories
517

Sodium
605mg
25% DV

Fat
30g
46% DV

Protein
20g
41% DV

Carbs
38g
13% DV

Fiber
4g
18% DV
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