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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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tuna nicoise salad with eggs green beans and olives
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Tuna Nicoise Salad

Canned tuna with green beans, cherry tomatoes, baby potatoes, olives and hard-boiled eggs.

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1. Boil 2 medium whole eggs for 9 minutes. Cool in ice water, peel, and quarter. 2. Steam 1 cup green beans until tender crisp, about 3-4 minutes. Drain. 3. In a bowl, combine 6 oz canned tuna, drained and flaked, 1 cup halved cherry tomatoes, 1 cup steamed green beans, 0.5 cup quartered baby potatoes (boiled until tender), and 0.25 cup sliced black olives. 4. Drizzle with 2 tbsp olive oil and 1 tbsp red wine vinegar. Toss gently. 5. Arrange salad on plate and top with quartered eggs. 6. Finish with 1 tbsp chopped fresh parsley sprinkled over salad.

  • Eggs

  • Green beans

  • Tuna

  • Cherry tomatoes

  • Baby potatoes

  • Black olives

  • Olive oil

  • Red wine vinegar

  • Parsley

Prep
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Total
Serves4
SaladAmerican
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tuna salad sandwich with dill pickles on whole wheat bread

Tuna Salad Sandwich with Pickles

Tuna salad with mayonnaise, red onion and dill pickles on toasted whole wheat bread.

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1. In a bowl, combine 6 oz canned tuna, drained and flaked, 0.25 cup mayonnaise, 2 tbsp finely chopped red onion, 0.25 cup chopped dill pickles, and 0.5 tsp salt. Mix well. 2. Toast 4 slices whole wheat bread until golden. 3. Divide tuna salad evenly among 2 sandwiches. 4. Assemble sandwiches and cut in half. 5. Finish with 1 tbsp chopped fresh dill sprinkled on top of tuna salad before closing sandwiches.

  • Tuna

  • Mayonnaise

  • Red onion

  • Dill pickles

  • Salt

  • Whole wheat bread

  • Dill

Prep
Cook—
Total
Serves4
LunchAmerican
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tuna tacos with cabbage slaw in corn tortillas
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Tuna Tacos with Cabbage Slaw

Browned canned tuna in corn tortillas with a lime, cabbage and carrot slaw.

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1. Preheat a skillet over medium-high heat. Add 1 tbsp olive oil until shimmering. 2. Add 6 oz canned tuna, drained and gently flaked, in a single layer. Cook 2-3 minutes per side until lightly browned and heated through, breaking up gently. Remove from heat. 3. In a bowl, combine 1 cup shredded cabbage, 0.25 cup shredded carrot, 1 tbsp chopped cilantro, 1 tbsp lime juice, and 0.5 tsp salt. Toss well. 4. Warm 4 small corn tortillas in a dry skillet over medium heat, 30 seconds per side. 5. Assemble tacos by dividing tuna evenly among tortillas. Top with cabbage slaw. 6. Finish with a squeeze of lime juice over tacos.

  • Tuna

  • Cabbage

  • Carrot

  • Cilantro

  • Lime juice

  • Salt

  • Corn tortillas

  • Olive oil

Prep
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Total
Serves4
DinnerMexican
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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
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Total
Serves4
SaladItalian
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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
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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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asian glazed chicken wings with garlic ginger glaze and green onions

Asian Chicken Wing Salad with Sesame Dressing and Crunchy Noodles

Shredded chicken tossed with fresh vegetables, sesame dressing, and crunchy noodles.

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1. Remove skin and shred meat from 1 lb leftover chicken wings. 2. In a large bowl, combine 4 cups mixed salad greens, 0.5 cup shredded carrot, 0.5 cup thinly sliced cucumber, and shredded chicken. 3. In a small bowl, whisk together 2 tbsp sesame oil, 1 tbsp soy sauce, 1 tbsp rice vinegar, and 1 tsp honey. 4. Drizzle dressing over salad and toss to coat evenly. 5. Top salad with 0.25 cup crunchy fried noodles. 6. Garnish with chopped fresh cilantro.

  • Chicken wings

  • Mixed salad greens

  • Carrot

  • Cucumber

  • Sesame oil

  • Soy sauce

  • Rice vinegar

  • Honey

  • Crunchy fried noodles

  • Cilantro

Prep
Cook—
Total
Serves4
SaladAsian
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beef tacos with steak cheese salsa and sour cream
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Beef / Steak Tacos

Sliced steak tacos loaded with cheese, salsa, sour cream, and warm tortillas.

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1. Remove the outside round steak from the refrigerator 15–20 minutes before cooking. Pat dry with paper towel and season both sides generously with salt and pepper. 2. Heat a large skillet over medium-high heat until very hot. Add a light drizzle of oil and allow it to shimmer. 3. Place the steak in the hot skillet and sear 3–4 minutes without moving it, until a deep brown crust forms. 4. Flip and cook an additional 3–4 minutes for medium doneness. Adjust time slightly depending on thickness. Cook until internal temperature reaches 135–140°F for medium. 5. Remove steak from the skillet and let rest 5–10 minutes to allow juices to redistribute. 6. While the steak rests, warm tortillas in a dry skillet over medium heat for 30–45 seconds per side until soft and pliable. 7. Slice the rested steak thinly against the grain into strips. 8. Assemble tacos with sliced steak, salsa, sour cream, and any additional toppings. Serve immediately while warm.

  • salsa

  • sour cream

  • outside round steak

  • cheddar cheese

  • GF tortilla shells

  • GF tortilla chips

  • refried beans

  • ground beef

Prep
Cook
Total
Serves4
DinnerMexican
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chicken caesar wrap with romaine parmesan and chicken
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Chicken Caesar Wrap

Seasoned chicken, Caesar salad, and cheese wrapped in a soft gluten-free tortilla.

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1. Cut chicken breasts into small bite-sized pieces so they cook quickly and evenly. 2. Heat a skillet over medium-high heat. Add butter or olive oil and allow it to melt and heat until shimmering. 3. Add chopped chicken in a single layer. Season with salt, pepper, and minced garlic. 4. Cook 4–6 minutes, stirring occasionally, until the chicken is lightly golden and cooked through. Pieces should feel firm and reach an internal temperature of 165°F. Slight browning helps keep the texture a bit drier. 5. Remove from heat and let rest 2–3 minutes. 6. In a bowl, toss chopped romaine lettuce with Caesar dressing and grated parmesan cheese. 7. Lay flour tortillas flat. Sprinkle a small amount of cheddar cheese down the center. 8. Add the cooked chicken over the cheddar, then top with the dressed romaine. 9. Fold in the sides and roll tightly from the bottom up to form a soft wrap. 10. Serve immediately while the tortilla is soft and the filling is warm.

  • chicken breast

  • romaine lettuce

  • caesar dressing

  • parmesan cheese

  • gluten-free tortillas

  • cheddar cheese

Prep
Cook
Total
Serves4
LunchAmerican
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