Chicken Sweet Potato Soup is the cozy winter recipe you didn’t know you needed. 

It’s part soup, part stew. Curry-ish, except totally not curry so don’t let that scare you away! Warm, cozy, nourishing and basically like a giant hug in a bowl. 

In short, it’s perfect for chilly fall and winter nights when the sun sets way too early and you want a warm, cozy dinner that will cheer you up without weighing you down.

It was also the first thing I made when I got back from a trip from Italy, where pretty much the only vegetables I saw were on top of a pizza and I was craving good food with actual nutritional value.

What goes in chicken sweet potato soup?

So, what goes into chicken sweet potato soup? Well, chicken and sweet potatoes to start. Duh. But also so many other good, wholesome foods. Like fire-roasted tomatoes, coconut milk, lemongrass, and tons of warm, anti-inflammatory spices like ginger, cinnamon, turmeric, and allspice. 

And then there’s the secret ingredient that makes it extra delicious: miso. I’m OBSESSED with miso, which is funny because I actually don’t like traditional miso soup at all. It gives the broth in this soup a really full savory flavor and an incredible richness. If you’ve ever tried to put your finger on what exactly “umami” tastes like, this is it. It’s so, so, good. I always have a tub of miso in my fridge – I use it for this chicken sweet potato soup, and also for miso potato soup and miso-glazed salmon. If you have my cookbook, I also use it in an amazing recipe for red curry ramen that’s hands-down one of my favorite recipes ever. 

But back to the basics. I use boneless, skinless chicken thighs for this recipe because they’re my favorite. I love how they stay juicy and don’t dry out like white meat chicken can. If you want to use chicken breasts for this though, that’s totally fine. 

About lemongrass

Recipes that call for lemongrass can stress me out because I never know if I’ll be able to find it when I need it. It can be pretty hit or miss at the grocery store! I lucked out this time and found a huge bundle of fresh lemongrass at the local farmers market for $3. Score! I used what I needed for this chicken sweet potato soup and then froze the rest. I should have more than enough to last me through the winter.

If you aren’t so lucky, you can sometimes find small blister packs of lemongrass in the produce section, near other spices like rosemary or fresh sage. I’ve also had really good luck using lemongrass paste, which is a little easier to find. Gourmet Garden has a nice one that’s sold in tubes in the produce section – you can freeze it for longterm storage.  You can also find shelf-stable lemongrass paste (affiliate link) on Amazon, but it can be a little pricier. 

Print

Chicken Sweet Potato Soup

Warm, cozy chicken sweet potato soup gets a ton of flavor from warm spices, coconut milk, and miso. This is the ultimate snow day soup!

Course Healthy Weeknight Dinner Recipes

Cuisine Asian

Keyword chicken sweet potato soup, chicken sweet potato stew, soup, sweet potato soup

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4 servings

Calories 334kcal

Author Lauren Keating

Equipment

• Cambodian Lemongrass Paste

Ingredients

• 2 Tablespoons oil
• 4 boneless skinless chicken thighs cut into bite-sized pieces
• 1 yellow onion diced
• 1 generous pinch salt
• 2 teaspoons freshly grated ginger
• 2 minced garlic cloves
• 1 teaspoon ground turmeric
• ¼ teaspoon allspice
• 1 sweet potato sliced
• 2 cups fire-roasted diced tomatoes
• 2 cups water
• 1 cup coconut milk
• 3 stalks fresh lemongrass or 1/2 teaspoon lemongrass paste
• 2 cinnamon sticks
• ¼ cup white miso
• Fresh cilantro for garnish

Instructions

• Heat the oil in a large pot over medium-high heat. Add the chicken and cook until browned, 2-4 minutes. Transfer to a plate. 
• Add the onion and salt. Cook 2-3 minutes, or until softened but not browned. Stir in the ginger, garlic, turmeric, and allspice and cook 1 minute.
• Stir in the potatoes, tomatoes, coconut milk and 2 cups of water. Return the chicken to the pot and add the cinnamon sticks and lemongrass. Bring to a boil then reduce heat and simmer 10-15 minutes, or until the potatoes are soft.
• Remove the lemongrass stalks (if using) and cinnamon sticks from the pot and discard them.
• Whisk in the miso. Cook 1-2 minutes, until heated through.
• Garnish with fresh cilantro.

Nutrition

Serving: 1g | Calories: 334kcal | Carbohydrates: 33g | Protein: 8g | Fat: 21g | Saturated Fat: 12g | Polyunsaturated Fat: 8g | Cholesterol: 10mg | Fiber: 5g | Sugar: 7g

Sesame oil, gluten-free soy sauce, garlic and ginger to bring out the natural flavors of the beef while chili paste adds a touch of heat. You’ll love this low carb take on classic take-out flavors! 

Beef Cauliflower Fried Rice 

Cauliflower seems to have taken over the world these days, and I’m not mad about it. I’ve always loved it as a vegetable, but it has an uncanny ability to mimic all sorts of starchy foods, from pizza crust to mashed potatoes to rice. 

One of my FAVORITE recipes to make lately is this cauliflower fried rice with beef. The first time I made this cauliflower fried rice, it was just thrown together with random ingredients that I happened to have in the freezer. It was so good that it quickly became a favorite. 

Cauliflower rice holds it’s texture and doesn’t get mushy, making it the ideal low carb substitute for traditional grains. Its mild flavor soaks in all of the bold flavors that I use in this recipe, and it’s practically indistinguishable from stir fry made from regular white rice. 

And since you can add it to the pan straight from the freezer – no boiling required – dinner can be on the table in well under 30 minutes. That’s what I call a weeknight win! 

What is the best cut of steak for beef stir fry? 

Flank steak is my favorite cut of beef to use for a stir fry recipe.  It’s a thin cut, so it cooks quickly. I like to sear it quickly for that nice charred flavor, then add it back to the stir fry at the end so the inside stays closer to medium. It’s so juicy that way! 

Flank steak can have a reputation for being tough, but when you slice it across the grain it’s actually super tender. It’s also typically easy to find and is pretty affordable. 

If you can’t find flank steak, skirt steak makes a great substitute. I’ve also made this cauliflower stir fry recipe with small pieces of chuck roast and even with leftover ribeye. That last version was phenomenal, but a little pricey for every day. 

Can I add different vegetables to this stir fry? 

Absolutely!  I kept things pretty simple here with traditional stir fry vegetables, but you can totally mix it up based on what you have in the kitchen. Just keep in mind that any additions will have an impact on the nutrition information, especially if you add starchy vegetables that increase the carb count. 

Some great vegetables to add to your fried rice are: 

• Shredded cabbage
• Onion 
• Sliced carrots
• Bell Pepper slices
• Snow Peas
• Sliced squash or zucchini
• Broccoli and cauliflower
• Mushrooms
• Sprouts
• Green onion

You might also like this Honey Ginger Pork Stir Fry with Green Beans for inspiration on different takes on a classic stir fry recipe.

Time saving tips for making this beef stir fry recipe

As you know, I absolutely love finding ways to save time in the kitchen.  I am a firm believer that you don’t have to slave over the stove to provide your family with truly healthy meals.  So, when I find shortcuts that make my life easier without impacting the overall nutrition of the final recipe, I grab them! 

• Use frozen or packaged riced cauliflower instead of ricing your own. Honestly, I even like to use Trader Joes riced cauliflower stir fry in a pinch – just add your favorite protein, scramble in an egg, and stir in some chili paste.
• Purchase your stir fry vegetables frozen or already sliced in the produce department, or prep them over the weekend. For vegetables like carrots that tend to dry out once they’re cut, you can store them in a little dish of water.
• Buy steak in bulk when on sale, slice and freeze into portions for future meals so it is a matter of thawing in the refrigerator overnight and throwing into the skillet at dinner time. 

If you want to try other cauliflower recipes, there are tons with full flavor!  My Cauliflower and Chard Gratin has tons of that comfort food feel you want in a casserole.  Chicken Cauliflower Rice Soup is another comforting soup recipe that definitely uses the cauliflower in a great way to add texture with savory flavor. For ultimate flavor, you can also make my Red Curry Eggplant and Kale with Cauliflower Rice for a delicious richly flavored meal. For a simple side dish that will be a staple of your summertime cookouts, you’ll love my Cauliflower Tabbouleh.

Print

Cauliflower Fried Rice

Level up your basic cauliflower rice with this Cauliflower Fried Rice recipe! 

Sesame oil, gluten-free soy sauce, garlic and ginger to bring out the natural flavors of the beef while chili paste adds a touch of heat. You’ll love this low carb take on classic Asian flavors! 

Course Healthy Weeknight Dinner Recipes

Cuisine Asian

Keyword beef stir fry, cauliflower fried rice, cauliflower rice, cauliflower rice stir fry

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 449kcal

Author Lauren Keating

Ingredients

• 1 pound flank steak sliced thinly across the grain
• 2 Tablespoons olive oil divided
• 3 cloves garlic minced
• 6 Tablespoons soy sauce or tamari sauce for gluten free
• 2 tablespoons sesame oil
• 1 teaspoon sambal oelek or your favorite chili paste
• 3 cups cauliflower rice
• ¼ cup frozen peas
• 1 red bell pepper diced finely
• 2 carrots shredded
• 2 green onions sliced thinly
• 2 large eggs lightly beaten

Instructions

• In large skillet or wok, heat 1 tablespoon olive oil. Cook steak 3-5 minutes, or until deeply browned on all sides. Add garlic, soy sauce, sesame oil and chili paste; cook 2-3 minutes or until garlic is soft and fragrant and the sauce is reduced. Remove from pan and set aside.
• Heat additional 1 tablespoon olive oil in the same skillet. Add the vegetables and cook 2-3 minutes, until softened.
• Create a well in the center of the rice mixture and add the beaten eggs. Cook for 1-2 minutes, until beginning to set, then stir into the cauliflower mixture.
• Return the steak and its juices to the skillet and heat through.

Nutrition

Serving: 1g | Calories: 449kcal | Carbohydrates: 15g | Protein: 39g | Fat: 26g | Saturated Fat: 7g | Polyunsaturated Fat: 17g | Cholesterol: 183mg | Sodium: 1707mg | Fiber: 3g | Sugar: 7g

We’ve been eating a lot of salads lately. Mostly because it’s too hot to cook but also because we’ve been cutting back on carbs. Have you tried cutting back on carbs? IT’S HARD! We’re not anywhere near keto-levels, but there are only so many ways you can combine meat and vegetables and boy does it get old fast. At least with salad you can drown your sorrows with spicy peanut dressing. Right? Right.  

Even before you get to that delicious dressing, this Thai salad definitely isn’t boring! Plus since it’s made with hearty ingredients that don’t wilt or break down quickly, it’s great for meal prep. Just be sure to store the dressing separately until you’re ready to eat – I use little 2-ounce cups like these. 

The key to a delicious salad is to make sure you use a variety of flavors and textures that keep every bite interesting. Samin Nosrat, culinary goddess that she is, has even broken it down into an easy-to-follow formula – every balanced salad needs salt, fat, acid, crunch, and umami. 

Let’s break down this Thai chicken salad and see how it stacks up:

Salt. This comes from the peanuts and also the peanut butter and soy sauce in the dressing.  

Fat. Again, this one comes down to the peanuts and the dressing. They’re both super important in this recipe, so you don’t want to take too many liberties by leaving them out or you’ll really throw things off. If you need to, you can swap in cashews and use sunbutter to make the dressing. 

Acid. A generous squeeze of fresh lime juice brightens this salad up and brings all of the flavors together. Again, this component of the salad really makes a huge difference, so don’t be tempted to skip it! 

Crunch. I love using kale and red cabbage for a crunchy, slaw-like base in this salad. I also add a handful of snow peas – they’re unexpected and make this salad feel extra special. Finding crunchy ingredients to add is pretty easy, so there’s more flexibility here – if you prefer romaine hearts to kale or can’t find snow peas, it’s not a dealbreaker. 

Umami. Umami is always a tricky flavor to nail down. Most salad recipes will get this flavor from tomatoes. This salad gets it from the soy sauce and fish sauce in the dressing. 

It all comes together to make a super delicious salad that will make your mouth water. 

Print

Thai Chicken Salad with Spicy Peanut Dressing

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Total Time 22 minutes minutes

Servings 4 servings

Calories 445kcal

Author Lauren Keating

Ingredients

• 2 boneless skinless chicken breasts
• 8 cups shredded kale
• 1 cup shredded red cabbage
• 1 cup snow peas
• 2 carrots shredded
• 4-5 basil leaves torn into small pieces
• 4-5 sprigs cilantro chopped
• 4-5 mint leaves chopped
• ⅓ cup salted peanuts
• 2 limes quartered

For the dressing:

• ¼ cup creamy natural peanut butter or sunbutter
• ½ lime juiced
• 1 Tablespoon rice vinegar
• 1 Tablespoon low sodium soy sauce
• 1 teaspoon fish sauce
• 1-2 teaspoons sambal oelek chili paste, to taste

Instructions

• Season the chicken with salt and pepper. Add 1 tablespoon oil to a pan set over medium-high heat. Add the chicken and cook, turning once, 10-12 minutes, or until cooked through. Remove from heat and let cook, then dice into bite-sized pieces.
• In a large bowl, combine the kale, cabbage, snow peas, carrots, and fresh herbs. Squeeze 4 of the lime wedges over the salad base; gently toss to combine. Top the salad with diced chicken and peanuts.
• Combine the dressing ingredients in a blender; blend until smooth and combined. If necessary, add a tablespoon or two of water to thin it out.
• Drizzle the dressing over the salad and serve with remaining lime wedges.

Nutrition

Serving: 1g | Calories: 445kcal | Carbohydrates: 36g | Protein: 35g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 15g | Cholesterol: 51mg | Sodium: 589mg | Fiber: 13g | Sugar: 10g

There aren’t a lot of healthy lunch options near my office – and buying something every day gets expensive very quickly – so I try to pack my lunch as often as I can.

In the winter, I usually make a big pot of soup and eat that all week. In the spring and summer, I’m all about a crunchy chopped salad like this one. I love using cabbage for the base because it holds up really well throughout the week and doesn’t get soggy. That means you can mix a big salad up ahead of time and top it different ways throughout the week to keep things interesting. Bacon one day, grilled chicken another. You can even defrost a few pre-cooked shrimp to throw on top. Or, keep things vegetarian with chopped peanuts and chow mein noodles. 

It’s as close to meal prep as I ever really get. 

I usually have a few grab-and-go dressing options in my refrigerator, but nothing beats homemade dressing. To keep the salad from getting soggy, I always pack it separately in a small squeeze container like this one, then add it right before I eat. 

Lately, I’ve been loving Asian-inspired dressings. This recipe uses almond butter and coconut milk to give the dressing body and creamy texture and soy sauce and sesame oil for tons of flavor. Think of it almost like a thinned out version of peanut sauce. Once you taste it, you’ll want to put it on everything. 

Print

Crunchy Chopped Salad with Asian Dressing

This basic salad is easy to personalize with your favorite toppings. Try adding bacon, steak or shrimp, boiled eggs, or chopped peanuts and chow mein noodles.

Course Healthy Salad Recipes

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 8 servings

Author Lauren Keating

Ingredients

For the salad:

• 6 cups coleslaw mix
• 1 bunch kale shredded
• 1 bunch romaine lettuce chopped
• ¼ cup parsley chopped
• 6 green onions white and green parts thinly sliced
• 1 cup cherry tomatoes halved
• ½ cup sunflower seeds

For the dressing:

• ¼ cup coconut milk
• ½ cup almond butter
• 1 lime juiced
• 3 Tablespoons rice wine vinegar
• 2 Tablespoon sesame oil
• 1 Tablespoon tamari gluten-free soy sauce
• ¼ cup honey
• 2 garlic cloves minced
• Salt and pepper

Instructions

• Combine the salad ingredients in a large mixing bowl. Cover loosely with paper towels and keep refrigerated.
• Combine the dressing ingredients in a blender; blend until smooth. Season to taste with salt and pepper.
• Dress the salad immediately before serving.

This sweet and sour pork stir fry recipe is one of my favorites from my Healthy Eating One-Pot Cookbook.

It’s based on one of my favorite meals growing up: my mom’s sweet and sour meatballs.

I brought it into the 21st century by using fresh pineapple and ginger and adding honey to help sweeten it naturally.

And, of course, I turned it into a one-pot meal that you can make in a skillet in under a half hour. This recipe is perfect for hectic weeknights! 

This sweet and sour pork stir fry is definitely hearty enough to enjoy on its own, but you can also serve it over rice or cauliflower rice if you want to stretch it into more servings. 

Ingredients and Substitutions

The ingredients for this pork stir fry recipe look super simple but it’s so delicious. the sauce is thick enough to cling to every bite and has a great balance of sweet and tangy flavor. To make it, you’ll need:

Fresh ginger. It has so much more flavor than powdered ginger.

Pork loin. This is a great lean protein option, but you can also use chicken or beef.

Pineapple. I love making this recipe with fresh pineapple, but you can swap in frozen pineapple in a pinch,. Just be sure to thaw and drain it so your stir fry doesn’t get waterlogged.

Bell pepper. You can use any color bell pepper you want. I usually grab red or green.

Green Beans. Or broccoli or your favorite green vegetable.

Apple cider vinegar. This gives the sweet and sour sauce it’s traditional sour flavor.

Light brown sugar.

Honey.

Low-sodium soy sauce or tamari for gluten-free. You can also use coconut aminos, but you’ll want to add some salt if you do.

Cornstarch to thicken the sauce.

Print

Sweet and Sour Pork Stir Fry

As a kid, sweet and sour meatballs were one of my favorite dinners. I brought my mom’s sweet and sour sauce into the twenty-first century with this pork stir fry recipe that's perfect for easy week-night dinners. This stir-fry is substantial enough to stand on its own but is also great served over rice.

Course Healthy One Pan Recipes

Cuisine Asian

Keyword pork stir fry, sweet and sour pork stir fry

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 302kcal

Author Lauren Keating

Ingredients

• 1 Tablespoon extra-virgin olive oil
• 1 Tablespoon grated peeled fresh ginger
• 1 pound pork loin cut into bite-sized pieces
• 1 cup fresh pineapple chunks cut into bite-sized pieces
• 1 green bell pepper cut into bite-sized pieces
• 4 ounces green beans trimmed
• ¼ cup apple cider vinegar
• 2 Tablespoons packed light brown sugar
• 2 Tablespoons honey
• 2 Tablespoons low-sodium soy sauce
• 2 Tablespoons cornstarch

Instructions

• In a large skillet over medium-high heat, heat the olive oil.
• Add the ginger. Cook for 1 to 2 minutes until fragrant.
• Add the pork. Coo for 3 to 4 minutes, stirring frequently, until browned but not fully cooked through.
• Stir in the pineapple, green bell pepper, green beans, vinegar, brown sugar, honey, soy sauce, and cornstarch. Bring the mixture to a simmer. Cook for 5 to 7 minutes until the vegetables are soft and the pork is cooked though.

Notes

Substitution tip: Use boneless, skinless chicken breast instead of pork loin

Nutrition

Serving: 1g | Calories: 302kcal | Carbohydrates: 28g | Protein: 23g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 55mg | Fiber: 2g

This recipe for ginger sesame zucchini noodles has been a long time coming. Baked Sesame Chicken Wings are one of my absolute favorite recipes on this blog. The last time I made them, for New Year’s Eve, my mom mentioned that she thought the ginger sesame sauce would be great on noodles. I agreed and haven’t been able to get that idea out of my head.

We haven’t been eating a lot of pasta lately, but I was even more excited about the idea of making it with zucchini noodles! I added some shrimp for protein and was really happy that such a healthy and delicious dinner could come together in just about 10 minutes.

How to make zucchini noodles

Zucchini noodles (zoodles!) are a staple of my diet these days – they’re easy, tasty, and go with just about anything. The other day I was waiting in line for a zucchini noodle bruschetta bowl at one of my favorite food trucks when no fewer than three people looked at the sign and asked what zucchini noodles were. It made me a little sad that so many people are missing out!

Zucchini noodles are exactly what they sound like – fresh zucchini that’s cut into long, noodle-like strands. Since zucchini doesn’t have a lot of flavor on it’s own, they take on the flavor of whatever you cook them with and they’re a fantastic low cal and gluten-free alternative to pasta. You can use a spiralizer (affiliate link) or a box grater to cut them yourself (a great option in the summer when zucchini are cheap and plentiful!) or you can but them pre-cut (look for them in the produce section.) I’ve also tried frozen zucchini noodles, but I don’t recommend them since they can be pretty soggy. We love them with red sauce and meatballs, in zucchini noodle pad thai, or sauteed with fresh herbs + hazelnuts.

You can boil them for a minute or two or sautee them. Or, you can eat zucchini noodles raw! That’s been my favorite way to enjoy them recently because they have a firmer texture, and it’s how I made these ginger sesame zoodles.

Print

Ginger Sesame Zucchini Noodles

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Calories 371kcal

Author Lauren Keating

Ingredients

• 1 Tablespoon avocado oil or olive oil
• ½ pound medium raw shrimp
• 2 Tablespoons coconut aminos
• 2 Tablespoons sesame oil
• 1- inch piece of fresh ginger peeled and grated
• 2 cloves garlic grated
• 2 green onions thinly sliced
• 1 Tablespoon sesame seeds
• 1 pound zucchini spiralized

Instructions

• Heat the oil in a large skillet set over high heat. Add the shrimp and cook 4-5 minutes, or until bright pink and cooked through. 
• While the shrimp cook, combine the coconut aminos, sesame oil, ginger, garlic, green onions, and sesame seeds in a large bowl. Add the zucchini noodles and toss to coat. 
• Divide the zucchini noodles between two plates. Top with shrimp. 

Nutrition

Calories: 371kcal | Protein: 17g | Fat: 29g | Saturated Fat: 3g | Cholesterol: 165mg | Fiber: 1g | Sugar: 3g

This post was sponsored by the New York Beef Council.

Have you even eaten a steak that was so good you wanted to cry? I’ve been lucky enough to experience that two times in the last month. The first was a gorgeous porterhouse steak that we seasoned with simple steak seasoning and grilled. The second was this Korean barbecue steak. With a little know-how, you’ll be well on your way to a fabulous steak experience, too! But more on that later.

First up, let’s talk about these Korean Barbecue Steak Rice Bowls. They’re quick and easy to make, but they’re so delicious. I love rice bowls like this because you can pick one main feature – in this case a flavorful Korean barbecue steak – and then use whatever odds and ends you happen to have in the fridge.

I loaded these Korean barbecue bowls up with kimchi, cucumber, carrot, jalapeno peppers, and scallions. You can also add sautéed or grilled peppers and onions, mushrooms, spinach, or even zucchini. They’re great for using up leftovers! And you can easily make them paleo/Whole 30 complaint by swapping out the white rice for cauliflower rice.

How to select the best cuts of meat

A few weeks ago I joined a representative from the New York Beef Council for a “meat counter tour.” I’ve been on farm tours with them before, but this time was different. We visited a local butcher shop and they walked us through the different cuts of beef that are available. They also gave us some helpful hints about how to know which cuts can be swapped in for each other and how to know how each cut should be cooked (for example, grilled versus slow cooked.)

Then, they challenged us to pick a cut of beef we weren’t familiar with and use it in a new recipe. I chose the flat iron steak that you see in these bowls. Flat iron is a relatively new cut of steak; I’ve heard of it before but never tried cooking it myself. It’s second in tenderness only to tenderloin/filet and it practically melts in your mouth.

One of the things that the New York Beef Council was able to clarify is what the deal with marbling is. You always hear people talking about a well-marbled steak, but what does that really mean and how important is it? It turns out it has a lot to do with how tender and flavorful the steak is. The red part of the meat really doesn’t have any flavor – it all comes from the marbling that runs throughout. Don’t worry – marbling on the inside of the steak doesn’t taste fatty or gristly. It melts as the steak cook and gives it tons of flavor. Marbling is also how meat is graded – prime has the most and will be juiciest and most flavorful, select is leaner but needs to be marinated or its pretty blah, choice (what you find most commonly in grocery stores) is in the middle. Nutritionally, that means a prime steak will have more fat than a select cut – but it also means you don’t need to add an oily marinade or cooking sauce. Grass fed beef is a great option, but prime grade grass fed beef doesn’t exist – it simply can’t get enough marbling.

It’s also really important to look at your labels. Butcher shops and grocery stores can get tricky! For example, this flat iron steak was sold as “Fred’s favorite” at the butcher shop we visited. You wouldn’t know it was flat iron unless you’re savvy about meat – or you asked. It’s all simple marketing – they want you to come back, so they make it seem like something special that you can only get there. On the other end of the spectrum, some stores will give select grades of meat “fancy” names and you might not notice that it’s select unless you look closely. Select is still good, but you need to know what to do with it or it can be pretty disappointing (I speak from experience.)

In terms of tenderness, there are a few factors at play. The first is marbling – the more marbling there is, the more tender your steak will be. You can also think about where on the cow the cut comes from. Cuts from the front and back end, like chuck, shank, and round are taken from muscles that do a lot of work, so they tend to be tougher and benefit from slow cooking times and a moist environment (think slow cooker red wine beef) while cuts from the middle of the cow like the loin and flank don’t get as much exercise so they’re tender. Think of it like this: cows have a lot of  leg days, but they’re not exactly doing crunches. Different cuts from the same section can usually be swapped out for each other. For example, instead of flat iron you could use shoulder steak or top blade steak for these Korean barbecue steak rice bowls. Here’s a super handy pdf that helps make sense of it all. You can also visit beefitswhatsfordinner.com for loads of recipes and helpful tips on how to cook specific cuts.

Print

Korean Barbecue Steak Bowls

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Servings 4

Calories 450kcal

Author Lauren Keating

Ingredients

• 2 Tablespoons coconut aminos
• 1 Tablespoon chili paste
• 1 Tablespoon grated ginger
• 1 Tablespoon honey
• 1 Tablespoon sesame oil
• 2 garlic cloves
• 1 generous pinch sea salt
• 1.5 pounds flat iron steak
• 1 Tablespoons sesame seeds
• 2 cups cooked white rice or cauliflower rice
• 2 carrots sliced
• ½ seedless cucumber sliced
• ½ cup kimchi
• 3 scallions sliced
• 1 jalapeno pepper sliced (optional)
• Chili paste for serving optional

Instructions

• In a shallow dish, combine the coconut aminos, chili paste, ginger, honey, sesame oil, garlic, and salt. Mix well. Add the steak and turn to coat. Marinate 20 minutes. 
• Meanwhile, heat your grill or a grill pan to high heat; cook for 5-7 minutes on each side, as desired. Remove from the grill and let rest 10 minutes. Sprinkle with sesame seeds and slice thinly across the grain. 
• Divide the cooked rice between 4 bowls. Top with steak, carrot and cucumber slices, kimchi, scallions, and jalapeno slices. Serve with chili paste, if desired. 

Notes

To shred the carrot and cucumber into thin ribbons like I did here, use a vegetable peeler or mandolin. 

To make this recipe paleo/Whole 30, use cauliflower rice and make sure your chili paste and kimchi are compliant. This will also save 72 calories and 17 grams of carbs per serving. 

Nutrition

Calories: 450kcal | Protein: 23g | Fat: 24g | Saturated Fat: 9g | Cholesterol: 81mg | Sodium: 357mg | Fiber: 3g | Sugar: 9g

This post was sponsored by the National Honey Board. Thank you for supporting the products that keep me inspired in the kitchen.

Lazy summer days are quickly transitioning into busy fall nights. I love this time of year, and even though I haven’t been in school in well over a decade I still have the urge to buy new notebooks, pens, and maybe even a new outfit or two. You can  feel the excitement in the air – everyone seems to have a sense of urgency about themas they balance hectic schedules and try to soak up the last few long, mild nights before fall settles in.

These days, grilling is saved for lazy weekends. Weeknight dinners need to be on the table fast! Stir fry is perfect. This honey-ginger pork stir fry can be on the table in 15 minutes, with very little prep work needed and only one pan to wash.

Honey adds tons of flavor to the sauce, while balancing out the zesty flavors of ginger and garlic. It will make even the most adamant vegetable-haters eat every last bite! Honey also helps attract moisture and lock it in, keeping the pork extra juicy.

When I was in cooking school, the stir fry unit was one of my favorites. I’ve eaten plenty of stir fry in my life, but it wasn’t a technique that I had a lot of experience with before. As it turns out, stir fry is really easy and is perfect for busy nights!

Since the food cooks quickly over high heat, it’s important to take a few minutes to set everything up before you start. Cut your meat into bite-sized pieces, trim your vegetables, and mix up your sauce before you start cooking.

If you have a wok, now’s the time to pull it out. The sloped sides are specifically designed for dishes like this one: if food starts to get too hot, you can push it to the side where it’s cooler and less likely to burn. I don’t have a wok, so I use a large, heavy pan set over a small burner.

This recipe is delicious as it’s written, but feel free to get creative. Swap out the pork loin for chicken breast if that’s what you like. Or, try asparagus or snow peans in place of the green beans. If you want some heat, you can even sprinkle on some crushed red pepper or stir a teaspoon of chili paste into the sauce. The options are endless, which means you can make a new variation even week and it never gets old.

Print

Honey Ginger Pork Stir Fry with Green Beans

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 88kcal

Author Lauren Keating

Ingredients

• ¼ cup honey
• 2 Tablespoons soy sauce
• 2 teaspoons cornstarch or tapioca starch
• 2 inches fresh ginger grated (about 2 teaspoons)
• 4 garlic cloves minced
• 2 tablespoons grapeseed oil or other neutral cooking oil
• 1 pound pork tenderloin cut into 1-inch pieces
• ½ pound green beans trimmed and cut in half (about 2 cups)
• cooked brown rice for serving

Instructions

• In a small dish, combine the honey, soy sauce, cornstarch, ginger, and garlic. Set aside.
• Add the oil to a large skillet or wok set over high heat. When hot, add the pork. Cook, stirring frequently, until browned on all sides, about 5 minutes. Push the pork the the sides of the pan; add the green beans to the center. Cook, stirring frequently, until the beans and pork are cook through, another 3-5 minutes.
• Stir the sauce into the pan; cook 1 minute. Immediately remove from heat.
• Serve over brown rice.

Nutrition

Calories: 88kcal | Carbohydrates: 6g | Protein: 2g | Fat: 7g

Back this past fall, Shawn and I discovered a new-to us salad place and quickly fell in love with it. Within a month, they knew our standard order: chopped Cobb with no tomato for him; ginger-glazed salmon salad for me.

I found some salmon filets while I was cleaning out the freezer last week and immediately knew what I was going to make with them: ginger-miso glazed salmon salad. In a jar, for easy transport to the office. It only took me a few minutes to pack up four salads for my lunches that week.

I was a little late to the whole salad-in-a-jar trend. At first, I just didn’t get it. They seemed like they would be hard to eat, so why not just use a wider, flatter container? Then I realized that you don’t actually eat the salad out of the jar – you dump it onto a plate – and my life was changed.

Gone were the days of juggling a container for my salad and a second one for the dressing. Plus, the upright nature of a mason jar means it’s easy to slip this salmon salad in a jar into my purse top-side-up, virtually eliminating the risk of it leaking. If you layer the ingredients well to create a barrier between the dressing and the greens, you can even make a whole week’s worth at once, without any fear of soggy salad. I keep a plate and a fork at my desk, and I’m good to go!

When making a salad in a jar, start by adding some dressing to the empty jar. Then layer in the rest of your ingredients, starting with harder ones that won’t wilt from moisture. For my first layer, I like to add nuts, beans, or meat as well as harder vegetables. For these salmon salads, I start with peanuts, edamame, shredded carrots, and salmon. Then, I add some cucumbers. You’ll want this layer to rise up above the salad dressing – it will serve as a barrier between the dressing and the lettuce. I fill my jars just about halfway with toppings. It won’t look like there’s much room left for the lettuce, but you’ll be surprised how much you can pack in!

Top serve, give the jar a few good shakes, then turn the jar over onto a plate. If you’re not in the mood for a salad, you salmon salad in a jar is also delicious in a whole grain wrap.

More salmon recipes to try:

• Air Fryer Salmon
• Gluten-Free Salmon Skewers
• Smoked Salmon Fritatta
• Salmon en Manchamenteles
• Roast Salmon with Romesco Sauce and Pumpkin Grits
• Sriracha Salmon Salad
• Jerk Salmon Rice Bowls
• Miso Salmon in Broth
• Two-Minute Salmon Teriyaki

Print

Ginger-Miso Glazed Salmon Salad in a Jar

Tip: To save time, you can also use prepared canned salmon in this recipe instead of broiling your own.

Prep Time 15 minutes minutes

Cook Time 8 minutes minutes

Total Time 23 minutes minutes

Servings 4

Author Lauren Keating

Ingredients

• 2 Tablespoons white miso paste
• 1 Tablespoon brown sugar
• 1 Tablespoon low sodium soy sauce
• 1 teaspoon freshly grated ginger
• 2 Tablespoons rice wine vinegar
• 1 Tablespoon sesame oil
• ¼ pound salmon filet
• ½ cup edamame ready to eat
• ¼ cup roasted peanuts
• 2 carrots shredded
• ½ cucumber diced
• 8 cups chopped romaine hearts or other crispy salad greens

Instructions

• Heat your broiler.
• In a small bowl whisk together the miso paste, brown sugar, and soy sauce until smooth. Place the salmon skin-side down on broiler safe pan. Spread half of the miso-mixture over the salmon. Broil for 8 minutes, or until cooked through. Let cool, then break the salmon into large flakes.
• To make the dressing, whisk the rice wine vinegar and sesame oil into the remaining miso glaze. Taste and add additional vinegar, if desired.
• Divide the dressing between 4 32-ounce mason jars. Add 1/4 of the edamame, peanuts, carrots, and salmon to each jar. Top with cucumber, making sure that the cucumber layer rises above the dressing. Pack each jar full of lettuce. Cover and refrigerate until ready to serve.

I’ve mentioned before that I attended an amazing photography workshop this summer. We stayed together in a gorgeous lake house (in Sweden…no big deal) and basically just ate and took photos for four days straight. What I haven’t mentioned – and what I didn’t know until I got there – was that the workshop was entirely vegetarian.

One afternoon we came in from a walk around the lake and were greeted by the mouthwatering smell of bacon. Of course, it wasn’t bacon – it was smoked tofu, and I became an immediate fan. The rich, smoky flavor is a great way to infuse a recipe with tons of flavor. I’ve been keeping an eye out for smoked tofu ever since, and was ecstatic to find it at Whole Foods a few weeks ago. I bought a few packages and couldn’t wait to start cooking.

These quinoa stuffed peppers might not look like much, but you’ll be blown away by how much flavor they have – from the smoky tofu to spicy serrano peppers and aromatic garlic, ginger, and scallions. Finishing the stuffed peppers under the broiler keeps the cooking time down (you don’t even need to fuss with a water bath) and allows the vegetables to char slightly, adding another flavor dimension.

If your peppers are on the smaller side, you might have some filling left over. Don’t throw it away – it’s delicious for lunch the next day.

Looking for more stuffed pepper recipes? Try these, these, or these.

Print

Quinoa Stuffed Peppers with Smoked Tofu

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4

Author Lauren Keating

Ingredients

• 1 ¾ cups water
• ¾ cup quinoa
• 2 large red bell peppers halved and seeded
• 2 tablespoons sesame oil
• 4 ounces smoked tofu diced
• 2 carrots shredded
• ¼ cup cilantro chopped
• 1 ½ tablespoons reduced-sodium soy sauce
• 3 scallions chopped
• 1 serrano pepper minced
• 1 clove garlic minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon sugar

Instructions

• Heat the oven to 450ºF. Arrange the bell peppers cut-side up in a broiler-safe pan. Bake until slightly softened, 6 to 10 minutes. Remove from the oven. Turn broiler to high.
• Combine water and quinoa in a medium saucepan; bring to a boil over high heat. Cover and cook until the liquid is absorbed, about 15 minutes.
• Meanwhile, heat the sesame oil in a sauté pan set over high heat. Add the tofu and cook 2-3 minutes per side, or until deeply browned. Stir in the cooked quinoa and the remaining ingredients.
• Spoon 1/2 cup of filling into each pepper half. Broil until warmed through and starting the brown, about 5 minutes.