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salmon salad with mixed greens cherry tomatoes and red onion
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Mixed Greens Salad with Flaked Salmon and Citrus Dressing

Flaked salmon with mixed greens, cherry tomatoes and red onion in a citrus honey dressing.

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1. Drain canned salmon and flake with a fork. 2. In a large bowl, combine 4 cups mixed salad greens, flaked salmon, 0.5 cup halved cherry tomatoes, and 0.25 cup thinly sliced red onion. 3. In a small bowl, whisk 2 tbsp olive oil, 1 tbsp orange juice, 1 tbsp lemon juice, 0.5 tsp honey, and 0.25 tsp salt until emulsified. 4. Drizzle dressing over salad and toss gently. 5. Finish with 1 tbsp chopped fresh basil sprinkled on top.

  • Salmon

  • Mixed salad greens

  • Cherry tomatoes

  • Red onion

  • Olive oil

  • Orange juice

  • Lemon juice

  • Honey

  • Salt

  • Basil

Prep
Cook—
Total
Serves4
SaladAmerican
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sausage arugula salad with parmesan
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Warm Italian Sausage and Arugula Salad

Browned Italian sausage and red onion over arugula with lemon juice and Parmesan.

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1. Heat 1 tbsp olive oil in skillet over medium-high heat until shimmering. 2. Add 1 lb Italian sausage, casing removed, in single layer. Brown 6-8 minutes until internal temperature reaches 165°F and no pink remains. Remove sausage and drain excess fat. 3. Add 1 cup sliced red onion. Sauté 3-4 minutes until softened. 4. Return sausage to skillet. Stir to combine and heat through 2 minutes. 5. Place 4 cups arugula in large bowl. Top with warm sausage and onion mixture. 6. Drizzle 1 tbsp lemon juice over salad. Toss gently. 7. Finish with shaved Parmesan.

  • olive oil

  • Italian sausage

  • red onion

  • arugula

  • lemon juice

  • Parmesan

Prep
Cook
Total
Serves4
SaladItalian
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sausage peppers and onions in a cast iron skillet
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Skillet Italian Sausage with Peppers and Onions

Browned Italian sausage with tender bell peppers, onion and fresh oregano.

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1. Heat 1 tbsp olive oil in large skillet over medium-high heat until shimmering. 2. Add 1 lb Italian sausage, casing removed, in single layer. Brown 6-8 minutes until internal temperature reaches 165°F and no pink remains. Remove sausage and drain excess fat. 3. Add 1 cup sliced bell peppers and 1 cup sliced onion. Sauté over medium heat 6-8 minutes until vegetables are tender and edges start to brown. 4. Return sausage to skillet. Stir to combine and heat through 2 minutes. 5. Season with salt and pepper. Finish with chopped fresh oregano.

  • olive oil

  • Italian sausage

  • bell peppers

  • onion

  • oregano

Prep
Cook
Total
Serves4
DinnerItalian
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skillet tuna with sautéed kale garlic and lemon
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Skillet Tuna with Sautéed Greens

Lightly browned tuna and tender kale cooked with garlic, olive oil and lemon for a simple five-ingredient skillet meal.

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1. Heat 1 tbsp olive oil in large skillet over medium heat until shimmering. 2. Add 6 oz canned tuna, drained and gently flaked, in a single layer. Cook 2-3 minutes until lightly browned and heated through. Remove and set aside. 3. Add 1 clove minced garlic to skillet. Cook 30 seconds until fragrant. 4. Add 3 cups chopped kale. Cook 4-5 minutes over medium heat, stirring occasionally, until wilted and tender. 5. Return tuna to skillet. Stir to combine and heat through 1-2 minutes. 6. Finish with 1 tbsp lemon juice stirred in off heat.

  • Tuna

  • Garlic

  • Kale

  • Lemon juice

  • Olive oil

Prep
Cook
Total
Serves4
DinnerAmerican
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buffalo chicken wing salad with romaine celery and creamy dressing
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Chicken Wing and Vegetable Soup

Crispy buffalo chicken wings served over fresh greens with a creamy homemade dressing.

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1. Pat dry 1.5 lb chicken wings, separate at joints. 2. Heat 1 tbsp olive oil in large pot over medium-high heat until shimmering. 3. Add wings in single layer, brown 5-6 minutes per side until golden and internal temp 175°F. Remove wings and set aside. 4. Add 1 cup diced carrots, 1 cup diced celery, and 1 cup diced onions to pot. Sauté 5 minutes until vegetables soften and onions are translucent. 5. Add 6 cups chicken broth and bring to boil. 6. Return wings to pot, reduce heat to medium-low, simmer 20 minutes until flavors meld and wings are tender. 7. Remove wings, shred meat off bones, discard bones. 8. Return shredded meat to soup, stir and heat through 2 minutes. 9. Finish with 2 tbsp chopped fresh parsley.

  • Chicken wings

  • Olive oil

  • Carrots

  • Celery

  • Onions

  • Chicken broth

  • Parsley

Prep
Cook
Total
Serves4
SoupAmerican
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buffalo chicken wing rice bowl with celery and blue cheese
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Buffalo Chicken Wing Rice Bowl with Celery and Blue Cheese

Spicy buffalo chicken served over rice with celery and blue cheese.

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1. Remove skin from leftover chicken wings and shred meat. Set aside. 2. Heat 1 tbsp olive oil in a skillet over medium-high heat until shimmering. Add shredded chicken and 0.25 cup buffalo sauce. Cook 3-4 minutes, stirring, until sauce coats chicken and is hot. 3. In a bowl, combine 1 cup cooked white rice and 0.5 cup chopped celery. 4. Top rice and celery mixture with buffalo chicken. 5. Crumble 0.25 cup blue cheese over the top. 6. Garnish with chopped fresh chives.

  • Chicken wings

  • Buffalo sauce

  • White rice

  • Celery

  • Blue cheese

  • Olive oil

  • Chives

Prep
Cook
Total
Serves4
DinnerAmerican
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smoky oven baked chicken wings with smoked paprika and parsley
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Smoky Oven-Baked Chicken Wings

Crispy roasted chicken wings seasoned with smoky spices and fresh parsley.

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1. Preheat oven to 425°F. Pat dry 2 lb chicken wings, separate at joints. 2. Toss wings with 2 tbsp olive oil, 1 tsp smoked paprika, 1 tsp garlic powder, 1 tsp salt, and 0.5 tsp black pepper. 3. Arrange wings in a single layer on a wire rack over a baking sheet. 4. Bake 40-45 minutes, flipping halfway, until skin is crisp and internal temp reads 175°F. 5. Remove from oven and let rest 5 minutes. 6. Serve with fresh chopped parsley sprinkled on top.

  • Chicken wings

  • Olive oil

  • Smoked paprika

  • Garlic powder

  • Salt

  • Black pepper

  • Parsley

Prep
Cook
Total
Serves4
DinnerAmerican
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Low Carb Chicken Meals

A collection of low carb chicken meals that keep dinner simple with fresh ingredients and practical meal ideas.

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breakfast sausage and kale soup with chicken broth
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Breakfast Sausage and Kale Soup

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1. Heat 1 tbsp olive oil in large pot over medium-high heat until shimmering. 2. Add 0.5 lb breakfast sausage, crumbled and patted dry, in single layer. Brown 6-8 minutes until internal temperature reaches 165°F and sausage is firm. Remove and set aside. 3. Add 0.5 cup diced onion (peeled) and 1 clove minced garlic. Sauté over medium heat until translucent, 3 minutes. 4. Add 4 cups chicken broth and bring to simmer. 5. Stir in 2 cups chopped kale (stems removed). Simmer 5 minutes until kale is tender. 6. Return sausage to pot. Simmer 2 minutes to heat through. 7. Finish with a squeeze of lemon juice off heat.

  • olive oil

  • breakfast sausage

  • onion

  • garlic

  • chicken broth

  • kale

  • lemon juice

Prep
Cook
Total
Serves4
SoupAmerican
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keto calzone with mozzarella cheese and pizza sauce
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Keto Calzone

A low-carb calzone stuffed with mozzarella and pizza sauce inside a chicken crust.

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1. In a large bowl, combine ground chicken and finely grated parmesan cheese. Mix thoroughly until evenly incorporated and slightly sticky. 2. Place a sheet of parchment paper on the counter. Press the chicken mixture into a thin oval, about ¼ inch thick, shaping evenly so it cooks uniformly. 3. Add mozzarella cheese and pepperoni slices to one half of the oval, leaving a small border around the edges. Spoon a thin layer of pizza sauce over the filling if desired. 4. Lift the empty side of the chicken oval and fold it over the filling to create a calzone shape. Press the edges firmly together to seal. 5. Sprinkle a thin, even layer of finely grated parmesan over the top surface. Press lightly so it adheres. 6. Carefully flip the calzone over on the parchment and sprinkle another thin layer of parmesan on the opposite side. 7. Preheat air fryer to 375°F for 3–5 minutes. 8. Carefully transfer the parchment with the calzone into the air fryer basket. 9. Cook at 375°F for 12–15 minutes, until the exterior is golden and firm and the internal temperature reaches at least 165°F. 10. Let rest 3–5 minutes before slicing to allow the cheese to set. Serve warm.

  • parmesan cheese (ground)

  • ground chicken

  • mozzarella cheese

  • sugar free pizza sauce

Prep
Cook
Total
Serves4
DinnerItalian
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