Description
A collection of hearty, easy-to-prepare fall dinners packed with protein, perfect for busy weeknights.
Ingredients
Scale
- 2 tablespoons olive oil or neutral oil
- 1 pound chicken thighs or 1 pound lean ground beef or 1 pound tofu, cubed
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 bell pepper, chopped or 2 carrots, sliced
- 2 cups sturdy greens, such as kale or spinach
- 1 cup cooked beans or lentils for extra protein
- 1 cup low-sodium chicken or vegetable broth
- 1 teaspoon smoked paprika or curry powder
- 1 teaspoon dried oregano or thyme
- Salt and black pepper to taste
- 1 can diced tomatoes or 1 cup crushed tomatoes
- 1 cup cooked whole grain like farro, barley, or brown rice
- Fresh lemon or vinegar for brightening
- Optional: grated cheese, plain yogurt, or chopped nuts for topping
Instructions
- Prep everything first. Chop vegetables, measure spices, and have your protein at hand.
- Heat the oil in a large skillet over medium-high heat. Add the protein and brown it in an even layer.
- Move the protein to the side or remove it briefly. Add the onion and cook until translucent, about 3 to 4 minutes. Stir in garlic and cook 30 seconds until fragrant.
- Add the harder vegetables like carrots or bell pepper and cook until they begin to soften. Sprinkle in smoked paprika and oregano.
- Return the protein to the pan. Stir in the tomatoes and broth and bring the mixture to a simmer.
- Reduce heat to medium-low. Cover and simmer until the chicken is cooked through, about 12 to 18 minutes.
- Add beans or lentils in the last 5 minutes to warm through.
- Stir in cooked grains and greens. Cook until the greens are wilted, about 2 to 4 minutes. Taste and adjust salt and pepper.
- Finish with a squeeze of lemon or a splash of vinegar. Add toppings if desired.
- Let the dish rest for a few minutes before serving.
Notes
Use what you have and feel free to swap ingredients as needed. Don’t skip the acid at the end; it enhances flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Skillet Cooking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 6g
- Sodium: 500mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 7g
- Protein: 30g
- Cholesterol: 70mg