Here are ten of my favorite easy, low- or low-ish-carb recipes for those of you who could use some mealtime inspiration.
Cooking to cover multiple meals at once is a great way to make healthy eating easier on hectic schedules. Some people find it useful to do much of their prep and cooking for the week on the weekend. When I cook, I like to make that cooking time really count by making “extra.” Sometimes I use leftovers for lunches or another meal, but often I use them to make something that is entirely new, but takes even less effort.
Each of these recipes is designed to leave you with leftovers, and for each recipe here you’ll find two additional complete recipes, designed to make use of these leftovers, online at Target100Program.com. I’ve included some less formal suggestions for leftovers here as well.
Juice of 1 lime, plus wedges for serving
1 tablespoon chili powder
2 teaspoons ground cumin
¼ teaspoon granulated garlic
4 tablespoons extra virgin olive oil, divided
Kosher salt
2 boneless pork tenderloins (about 1¼ pounds each)
4 medium bell peppers (any colors), stemmed, seeded, and quartered
2 large onions, peeled and sliced into ½-inch rings
1. Preheat an outdoor grill or large 2-burner grill pan or griddle to medium heat.
2. In a small bowl, stir together the lime juice, chili powder, cumin, granulated garlic, and 3 tablespoons of the olive oil until smooth. Season the pork tenderloins lightly with salt and toss with half of this marinade. Brush the peppers and onions with the remaining tablespoon of olive oil, season with salt, and rub with the remaining marinade.
3. Grill pork tenderloins for 5 minutes. Roll the tenderloins over to the next side and cook 5 minutes more. Roll one more time and cook until just pink in the center (you can cut into one to check) or until an instant-read thermometer inserted in the center registers 145 degrees, about 8 to 12 minutes more, depending on size. Remove the pork to a cutting board and let rest 10 minutes while you grill the vegetables.
4. Add the vegetables to the grill and cook, turning once or twice, until tender and charred in places, about 6 to 8 minutes. Remove the vegetables as each is done.
5. Reserve half of the vegetables and pork for later. Slice the remaining pork and coarsely slice or chop the vegetables. Serve with lime wedges.
About 9 grams of carbs per serving (¼ of a pork tenderloin plus ⅛ of the peppers and onions)
4 tablespoons unsalted butter, at room temperature
2 cups loosely packed fresh basil leaves
1 cup loosely packed fresh Italian parsley leaves
1 lemon, zested and halved
Kosher salt
Freshly ground black pepper
2 (4- to 4½-pound) whole chickens
1 head garlic, smashed into cloves
Water
3 large bunches greens of your choice (kale, spinach,
or Swiss chard), washed and coarsely chopped
Splash of cider vinegar or other vinegar
1. Preheat oven to 425 degrees. Place a rack in a roasting pan large enough to hold the chickens side by side.
2. With a fork, mash the butter, basil, parsley, lemon zest, ½ teaspoon salt, and some pepper in a small bowl to make a paste (or puree in a food processor). Rub the paste all over the chickens and under the skin of the breasts, and season each lightly with salt and pepper. Squeeze a lemon half over each chicken and stick a squeezed-out half into each chicken cavity. Peel and slice 2 of the garlic cloves and reserve. Divide the rest of the unpeeled cloves between the cavities of the two chickens.
3. Arrange the chickens on the rack so that they are next to each other, but not touching. Pour about 1 cup water in the bottom of the pan. Roast the chickens, basting with the pan juices 3 times and adding water ½ cup at a time as needed to keep the bottom of the pan from burning, until the skin is crisp and golden and the temperature registers 165 degrees on an instant-read thermometer, about 1 hour and 15 minutes, depending on the size of the chickens. (If you don’t have a thermometer, the chicken is done when the leg wiggles easily and the juices of the thigh run clear.) Remove the chickens from the roasting pan and let rest on a cutting board.
4. On a burner over medium heat, add the sliced garlic to the juices remaining in the roasting pan and cook until sizzling, about 1 minute. Add all of the greens and season with 1 teaspoon salt and some pepper. Stir to coat the greens in the pan juices. Cook, stirring occasionally, until the greens are wilted and tender, about 6 to 8 minutes. Add a splash of vinegar.
5. Carve 1 chicken into pieces and serve with the greens. Reserve the other chicken and 1 cup of greens for other recipes.
About 9 grams of carbs per serving (¼ of a chicken plus ¾ cup greens)
1 medium onion, cut into chunks
1 medium carrot, peeled and cut into chunks
3 cloves garlic, crushed and peeled
2½ pounds meatloaf mix (or ground beef)
½ cup plus 2 tablespoons grated Parmesan
½ cup dry bread crumbs
2 large eggs, beaten
2 teaspoons dried Italian seasoning
Kosher salt
Freshly ground black pepper
1 tablespoon extra virgin olive oil
¼ cup water
2 cups prepared marinara
1¼ cups grated mozzarella
1. Preheat oven to 425 degrees.
2. In a food processor, pulse the onion, carrot, and garlic until finely chopped.
3. In a large bowl, combine the meat, onion-carrot-garlic purée, ½ cup grated Parmesan, the eggs, bread crumbs, Italian seasoning, 2 teaspoons salt, and a generous grinding of black pepper. Mix well with your hands. Wrap and refrigerate half of the mixture for another recipe.
4. Brush the bottom of a 9×13-inch glass or ceramic baking dish with the olive oil. Form the meat mixture into 16 meatballs and arrange in the dish.
5. Stir ¼ cup water into the marinara sauce. Pour the marinara over the meatballs and into the baking dish. Sprinkle with the mozzarella and the remaining 2 tablespoons of grated Parmesan. Cover with foil and bake until the meatballs are cooked through, about 15 minutes. Uncover and bake until the cheese is browned and bubbly, about 5 to 7 minutes more.
About 15 grams of carbs per serving (4 meatballs plus sauce)
¼ cup pine nuts or skinned almonds
2 cups loosely packed fresh basil leaves
2 cups loosely packed fresh parsley leaves
2 cloves garlic, crushed and peeled
¼ cup plus 3 tablespoons extra virgin olive oil
3 medium zucchini or 16 ounces zucchini “noodles”
Kosher salt
Freshly ground black pepper
2 pounds large shrimp, peeled, deveined, and tails removed
1. Preheat oven to 350 degrees. Spread the nuts on a baking sheet and toast until golden, about 5 minutes. Let cool.
2. In a mini food processor or blender, combine the nuts, basil, parsley, and garlic, and pulse to make a coarse paste. With the machine running, add ¼ cup of the olive oil in a slow, steady stream until pesto is smooth. Transfer half of the pesto to a large bowl.
3. Prepare the zucchini noodles using the spiralizer (skip this step if you’ve bought pre-spiralized zucchini).
4. Heat a large skillet over medium-high heat. Season the shrimp thoroughly with 1 teaspoon salt and some pepper. Add 2 tablespoons olive oil to the skillet and sear the shrimp in batches until just cooked through, about 3 minutes per batch. Add the shrimp to the large bowl and toss with the pesto.
5. To the same skillet, add the remaining tablespoon of olive oil and the zucchini noodles, and season with ½ teaspoon salt and some pepper. Toss to coat the zucchini in the oil and cook until it just begins to wilt, about 2 minutes. Remove the skillet from the heat and add the remaining pesto, tossing well to coat the zucchini in the pesto. Top with half of the shrimp and serve.
About 8 grams of carbs per serving (⅛ of the shrimp plus ¼ of the zucchini noodles)
2 tablespoons extra virgin olive oil
2 pounds ground pork
12 ounces fresh chorizo (or other spicy sausage), removed from the casings
Kosher salt
1 large onion, chopped
1 large bell pepper, chopped
10 ounces white or cremini mushrooms, chopped
2 medium zucchini, chopped
3 cloves garlic, chopped
2 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon paprika (or smoked paprika if you have it)
1 (28-ounce) can diced fire-roasted tomatoes
1 (16-ounce) jar spicy tomato salsa
2 cups water
Hot sauce, to taste
Grated cheddar cheese, sour cream, and chopped scallions for garnish
1. In a large pot or Dutch oven, heat the oil over medium-high heat.
Add the ground pork and chorizo. Season with ½ teaspoon salt. Cook and crumble the meat until no longer pink, about 4 minutes. Add the onion, bell pepper, mushrooms, zucchini, and garlic, and cook until the vegetables begin to wilt, about 6 to 7 minutes.
2. Sprinkle the meat and vegetables with the chili powder, cumin, and paprika, and stir to coat with the spices. Add the diced tomatoes, salsa, and water. Bring to a brisk simmer over medium heat and cook until the chili has thickened and is flavorful, about 15 to 20 minutes. Season with salt and hot sauce.
3. Serve the chili topped with cheese, sour cream, and scallions.
About 18 grams of carbs per serving (1½ cups chili plus grated cheese and 1 tablespoon sour cream)
3 cups chicken or vegetable broth
1½ cups quinoa, rinsed well and drained
1 large red onion, cut into chunks and separated
1 pound white mushrooms, quartered
4 tablespoons extra virgin olive oil, divided
4 teaspoons curry powder, divided
Kosher salt
Freshly ground black pepper
1 bunch medium asparagus, tough stems peeled if desired and asparagus cut into 2-inch pieces
2 bell peppers, any color, cut into chunks
½ cup natural peanut butter
½ cup coconut milk or hot water
Juice of 1 lime
1 tablespoon soy sauce
1 teaspoon honey or agave
1 (5-ounce) clamshell baby spinach or other baby greens
1. Preheat oven to 450 degrees.
2. Bring the broth to a boil in a small saucepan. Add the quinoa and adjust the heat to a simmer, then cover and cook 15 minutes. Remove from the heat and let sit 5 minutes, covered. Fluff with a fork.
3. In a large bowl, toss the onion and mushrooms with 2 tablespoons of the olive oil and 2 teaspoons of the curry powder. Season with salt and pepper. Spread on one of the baking sheets. Toss the asparagus and peppers in the same bowl with the remaining 2 tablespoons olive oil and 2 teaspoons curry powder. Spread on the second baking sheet.
4. Roast everything until tender and caramelized, tossing once, about 15 minutes for the mushrooms and onions and 10 minutes for the asparagus and peppers.
5. Meanwhile, in a medium bowl whisk together the peanut butter, coconut milk (or hot water), lime juice, soy sauce, and honey or agave to make a smooth, thick sauce. Add more hot water a few teaspoons at a time if the sauce is too thick. (This can also be done in a blender or food processor.)
6. To serve, divide the greens among 4 bowls and top each with ½ cup cooked quinoa. Divide all of the asparagus and peppers and half of the onions and mushrooms among the bowls. Drizzle half the peanut sauce over the four servings. Reserve the remaining mushrooms and onions, quinoa, and peanut sauce for other recipes.
About 30 grams of carbs per serving (½ cup quinoa, ⅛ mushrooms and onions, ¼ asparagus and peppers, ⅛ of the peanut sauce)
2 heads (about 2 pounds) broccoli, broken into florets
4 tablespoons extra virgin olive oil, divided
Kosher salt
Freshly ground black pepper
2 flank steaks (about 2¼ to 2½ pounds total), trimmed of excess fat
1½ tablespoons light brown sugar
1 tablespoon chili powder
½ cup finely shredded cheddar cheese
1. Preheat oven to 450 degrees. Preheat 2 large baking sheets (preferably nonstick) on the top and bottom racks of the oven.
2. Put the broccoli in a large bowl and drizzle with 2 tablespoons of the olive oil. Toss and season with ½ teaspoon salt and some pepper.
3. Rub the steaks all over with 1 tablespoon olive oil each. In a small bowl, combine the brown sugar, chili powder, 1 teaspoon salt, and some pepper. Rub the mixture all over both steaks.
4. Place a steak on each of the preheated baking sheets and roast for 5 minutes. Flip the steaks and rotate the pans between the top and bottom racks. Continue to roast the steaks until an instant-read thermometer inserted in the center of each steak registers 120 degrees for medium rare—about 5 minutes more, depending on thickness. Let the steaks rest on a cutting board while you roast the broccoli.
5. Carefully wipe the baking sheets with a paper towel. Spread the broccoli on the baking sheets and roast, tossing once about halfway through, until broccoli is tender and browned on the edges—about 10 minutes. Remove one pan of broccoli and set aside. On the other baking sheet, push the broccoli toward the middle of the pan and sprinkle with the cheese. Roast until the cheese melts, about 2 minutes.
6. Thinly slice one steak crosswise against the grain and serve with the cheesy broccoli. Reserve the other steak and the plain roasted broccoli for leftovers.
About 14 grams of carbs per serving (¼ of a flank steak plus ¼ of the cheesy broccoli)
3 pounds boneless, skinless chicken thighs, trimmed of excess fat
1 tablespoon paprika (or smoked paprika, if you have it)
1 tablespoon mild chili powder
½ teaspoon granulated garlic
Kosher salt
Freshly ground black pepper
2 tablespoons extra virgin olive oil
2 medium onions, sliced
¼ cup tomato paste
3 tablespoons cider vinegar
3 tablespoons brown sugar
1 tablespoon Dijon mustard
2 teaspoons Worcestershire sauce
¼ cup water
1 pint prepared coleslaw, for serving
1. Season the chicken with the paprika, chili powder, granulated garlic, 1 teaspoon salt, and a generous grinding of pepper. Use your fingers to rub the spices into the chicken.
2. Heat a large skillet over medium-high heat and add the olive oil. When the oil is hot, add the chicken and brown on both sides, working in batches, about 1 minute per side. Add the chicken pieces to the slow cooker as they are browned.
3. Once all of the chicken is out of the pan, add the onions and cook over medium heat until the onions are golden on the edges, about 3 to 4 minutes. Add the onions to the slow cooker.
4. In a large liquid measuring cup, mix the tomato paste, vinegar, brown sugar, Worcestershire, and ¼ cup water. Pour over the chicken and onions. Cover and cook on high until the chicken is very tender, about 4 to 5 hours (or 6 to 7 hours on low). Shred the chicken into the sauce with 2 forks. Serve the chicken with a side of coleslaw.
About 22 grams of carbs per serving (1 cup chicken plus ½ cup slaw). The chicken has 12 grams of carbs per cup—carb count on the slaw will vary depending upon the brand, but is generally about 8 to 15 grams per ½ cup.
1/3 cup low-sodium soy sauce
2 tablespoons peeled, grated fresh ginger
1 tablespoon Dijon mustard
1 tablespoon agave or honey
2 tablespoons extra virgin olive oil
4 small sweet potatoes (about 4 to 5 ounces each), cut into 1-inch chunks
1 (2-pound) skinless side of salmon
Chopped scallions, for garnish, if desired
Sesame seeds, for garnish, if desired
1. Preheat oven to 425 degrees. Line a rimmed baking sheet with foil (or use a nonstick baking sheet).
2. In a large bowl, whisk together the soy sauce, ginger, Dijon, and agave or honey. Whisk in the olive oil. Transfer half of the sauce to a small bowl. Add the sweet potatoes to the large bowl and toss well.
3. Spread the sweet potatoes on another (unlined) baking sheet and roast on the bottom rack of the oven until tender, about 20 minutes, tossing once about halfway through.
4. Meanwhile, lay the salmon on the other baking sheet, rounded side up. Brush the salmon on both sides with the remaining sauce from the small bowl. Roast on the top rack until just cooked through, about 13 to 15 minutes depending on the thickness of the salmon, brushing once with the juices about halfway through.
5. Serve half of the salmon with all of the sweet potatoes, sprinkled with scallions and sesame seeds, if desired.
About 30 grams of carbs per serving (⅛ of the salmon plus ¼ of the sweet potatoes)
1 medium spaghetti squash (about 3 to 3½ pounds), halved lengthwise
Kosher salt
3 tablespoons extra virgin olive oil, divided
5 links (about 1 pound) raw sweet or hot Italian sausage
1 small onion, chopped
4 large garlic cloves, peeled and thinly sliced
¼ teaspoon (or less, if using hot sausage) crushed red pepper flakes
2 (28-ounce) cans whole plum or San Marzano tomatoes, crushed by hand
1 cup water
3 sprigs fresh basil, plus a handful of fresh basil leaves
4 tablespoons grated Parmesan, divided
1. Preheat oven to 400 degrees. Line a roasting pan or rimmed baking sheet with foil. Season the cut halves of the squash with salt and place cut side down on the foil. Bake until tender all the way through, about 30 to 40 minutes, depending on size.
2. Meanwhile, heat a large, deep skillet or Dutch oven over medium heat. Add 2 tablespoons of the olive oil. When the oil is hot, add the sausages and brown on all sides, about 2 to 3 minutes. Push the sausages to the side and add the onion and garlic. Cook until the onion wilts, about 3 minutes. Season with 1 teaspoon salt and the red pepper flakes, and add the tomatoes and 1 cup water. Submerge the basil sprigs in the sauce, bring to a brisk simmer, and cook until sauce is flavorful and slightly thickened, about 15 to 20 minutes. Discard the basil sprigs. Tear the handful of fresh basil into the sauce and stir.
3. With a fork, scrape the squash into a large bowl (you should have about 6 cups scraped squash—if there is more, reserve for another recipe). Drizzle with the remaining olive oil and season with salt and toss. Divide among 4 pasta bowls. Top each with a sausage, ½ cup marinara sauce, and 1 tablespoon of the grated Parmesan. Reserve the remaining sausage and the rest of the marinara for other recipes.
About 16 grams of carbs per serving (1½ cups squash, 1 sausage link plus ½ cup marinara)