Ingredients

• ½ (5 ounce) can water-packed tuna

• ¼ cup diced avocado

• ¼ cup halved cherry tomatoes

• 1 ½ tablespoons poppy seed dressing

• 1 tablespoon diced red onion

• 1 tablespoon extra-virgin olive oil

• 2 cups baby spinach

• 1 tablespoon sunflower seeds

Directions

• Combine tuna, avocado, tomatoes, dressing, onion and oil in a medium bowl. Serve over spinach and sprinkle with sunflower seeds.

Nutrition Facts (per serving/1.5 cups)

Calories: 432; Fat: 32g; Carbs: 17g; Protein: 20g

Originally appeared: EatingWell Magazine, January/February 2022 

In this healthy sheet-pan chicken recipe, meaty bone-in chicken thighs and broccoli florets are tossed with sesame oil and roasted on the same pan for a delicious and easy dinner with minimal cleanup. While the chicken and broccoli cook, whip together the simple scallion-ginger sauce. The sauce would also be wonderful spooned over salmon, tofu or grain bowls; it is easily doubled or tripled!

Prep Time: 25 mins

Additional Time: 35 mins

Total Time: 1 hr

Servings: 4

Yield: 4 servings

Ingredients

• 8 cups broccoli florets with 2-inch stalks attached

• 2 tablespoons sesame oil, divided

• 1 teaspoon salt, divided

• ½ teaspoon ground pepper, divided

• 2 pounds bone-in chicken thighs, trimmed

• 2 tablespoons avocado oil

• 3 tablespoons minced scallion

• 2 teaspoons minced fresh ginger

• 1 teaspoon rice vinegar

• 2 teaspoons toasted sesame seeds

Directions

• Place a large rimmed baking sheet in the oven. Preheat oven to 425 degrees F.

• Combine broccoli, 1 tablespoon sesame oil and 1/4 teaspoon each salt and pepper in a large bowl. Toss chicken with the remaining 1 tablespoon sesame oil and 1/4 teaspoon each salt and pepper in another bowl.

• Place the chicken skin-side-down in a single layer on one side of the preheated pan. Roast for 15 minutes. Turn the chicken over and add the broccoli to the other side of the pan. Continue cooking, turning the broccoli halfway through, until the chicken is just cooked through and the broccoli is tender, 20 to 25 minutes more.

• Meanwhile, heat a small skillet over medium-high heat until almost smoking. Add avocado oil, scallion, ginger, vinegar and the remaining 1/2 teaspoon salt; cook, stirring, for 15 seconds. Remove from heat.

• Serve the chicken and broccoli drizzled with the scallion-ginger sauce and sprinkled with sesame seeds.

Nutrition Facts (per serving)

Servings Per Recipe 4 

Serving Size 1 thigh & 1 1/2 cups broccoli 

Calories: 422; Fat: 28g; Carbs: 8g; Protein: 37g

Originally appeared: EatingWell.com, April 2019

This one-pan chicken pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that's garlicky, lemony and best served with a little Parm on top. It's a quick and easy weeknight dinner the whole family will love.

Active Time: 25 mins; Total Time: 25 mins; Servings: 4

Yield: 4 servings

Ingredients

• 8 ounces gluten-free penne pasta or whole-wheat penne pasta

• 2 tablespoons extra-virgin olive oil

• 1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces

• ½ teaspoon salt

• ¼ teaspoon ground pepper

• 4 cloves garlic, minced

• ½ cup dry white wine

• Juice and zest of 1 lemon

• 10 cups chopped fresh spinach

• 4 tablespoons grated Parmesan cheese, divided

Directions

• Cook pasta according to package directions. Drain and set aside.

• Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.
  Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted. Divide among 4 plates and top each serving with 1 tablespoon Parmesan.

Nutrition Facts (per serving)

Servings 4

Serving Size 2 Cups

Calories: 335; Fat: 12g; Carbs: 25g; Protein: 29g