This nutritious chili dish is packed with wholesome ingredients and robust flavors, highlighting a combination of three types of beans, quinoa, and an abundance of robust spices.

During the fall and winter months, one of my preferred methods for maintaining a healthy diet is through soups: at the forefront is this incredibly delicious and healthy chili dish! It boasts a savory, hearty taste despite being meat-free.

I can’t count the number of times I’ve prepared this dish: it’s always a hit! It serves as a straightforward dinner brimming with nutritious elements, including three kinds of protein-rich beans, quinoa, and a wealth of spices.

Why This Chili Is Beneficial

If you browse the web for healthy chili options, you’ll find numerous recipes featuring turkey. However, why not enhance the healthfulness by making it meatless? To me, a nutritious chili is packed with vegetables rather than conventional meat. It’s also filled with beneficial components rich in essential nutrients, avoiding excessive sodium like that found in canned varieties. Here are some of the standout ingredients:

– Beans: pinto, kidney, and black beans
– Quinoa: loaded with plant-derived protein
– Tomatoes, onions, and corn
– Flax seed: Optional, but adds extra protein and omega-3 fatty acids!

This recipe is ideal for a family dinner during the week. When hosting, serve it alongside our popular Best Homemade Cornbread, Cornbread Muffins, Easy Vegan Cornbread, or any of the best side dishes to accompany chili.

The Flavor Enhancements

Infusing flavor into a vegetarian chili can be challenging because, honestly, meat is quite tasty. Therefore, I’ve employed a few secrets to enhance the flavor, making it both delicious and fulfilling. Here are some of our tips for this healthy chili recipe:

– Ketchup: It introduces a touch of sweetness and zest to the chili. We prefer organic ketchup as it typically tastes better and contains no high fructose corn syrup.
– A generous amount of chili powder: A substantial quantity of chili powder contributes significant flavor. Some varieties can be spicier than others, so ensure you choose one that matches your spice preference.
– Cumin, oregano, fresh garlic, and garlic powder: These seasonings complement the chili and add layers of flavor.

Toppings for a Nutritious Chili

Adding toppings to chili is the most enjoyable part, isn’t it? However, if you’re mindful of health, toppings can contribute to extra calories. One suggestion is to use just enough toppings to enhance the taste without overwhelming the chili, avoiding the comment, “Would you like some chili with that sour cream?”

With that in mind, here are my favorite toppings to amp up that chili:

– Roasted and salted pepitas (pumpkin seeds): Not only do they provide warmth, but they also add a pleasant crunch and some plant-based protein.
– Plain Greek yogurt, sour cream, Vegan Sour Cream, or Cashew Cream (for vegan versions)
– Shredded cheese — enjoy in moderation (or skip for vegan chili)
– Finely sliced green onions or chives
– Tortilla strips — these baked strips bring a delightful crunch!
– Hot sauce

What other chili toppings do you enjoy? Do you include saltine crackers (is that a regional custom)? Would you consider using our Pickled Jalapeños for an extra kick?

Storage and Pre-Making Tips

This nutritious chili is perfect for meal prepping. I often prepare it on Sundays and divide it into containers for convenient meals throughout the week.

Keep leftovers in a sealed container in the fridge for 3 to 4 days. For extended storage, freeze portions in freezer-safe containers for as long as 3 months.

To reheat, warm gently on the stovetop over medium heat, adding a splash of water if it seems too thick. The microwave is an option as well!

Dietary Information

Vegetarian, gluten-free, vegan, plant-based, and dairy-free (when using vegan toppings).

3-Bean Nutritious Chili Recipe

This nutritious chili dish is packed with wholesome ingredients and robust flavors, featuring a combination of three types of beans, quinoa, and an abundance of robust spices.

Author: Sonja Overhiser
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Yield: 8 servings
Category: Main Dish
Method: Stovetop
Cuisine: American

Ingredients:

– ¾ cup dry quinoa
– 2 small or 1 medium yellow onion
– 3 cloves garlic
– 2 tablespoons olive oil
– ½ cup organic ketchup
– ¼ cup chili powder*
– 2 tablespoons dried oregano
– 1 tablespoon garlic powder
– 1 teaspoon cumin
– 1 cup water
– 3 15-ounce cans beans (1 can each black, pinto, and kidney), drained
– 2 28-ounce cans diced tomatoes

Prepare delightful apple pancakes featuring actual apples, cinnamon, and basic pantry items! They’re airy and fluffy, simple to whip up, and ideal for morning meals or brunch.

Here’s a recipe perfect for cozy mornings that serves as a nutritious breakfast too: these delightful apple pancakes! They boast a fluffy, cinnamon-infused texture and are crafted from 100% oats, with no flour! Utilizing oats imparts a warm, homely taste and enhances their nutritional value and heartiness compared to conventional pancakes.

I’ve prepared these countless times for weekend brunches, and they vanish in no time! This recipe originates from my friend Erin, a cookbook author, featured in her book, The Well Plated Cookbook, and I’m confident you’ll adore it.

Reasons to Adore This Recipe

– Composed entirely of oats: No all-purpose flour required; these are inherently gluten-free
– Airy and fluffy consistency: Greek yogurt and the blender concoct gentle pancakes that are never heavy
– Packed with protein: Greek yogurt contributes to their heartiness compared to standard pancakes
– Basic ingredients: Just oats, yogurt, eggs, milk, and maple syrup
– Quick and straightforward: Blend everything in mere minutes, with a total preparation time of around 30 minutes

5-Star Reader Feedback

⭐⭐⭐⭐⭐ “I loved these pancakes! I ground rolled oats in a food processor initially, then combined with the other ingredients in the blender. So if you lack a high-powered blender, this recipe can still be successful for you. Delicious!” -Cindy M.

Ingredients Required

You’ll be surprised at how airy these turn out without any flour. You’ll receive all the benefits of having a bowl of oatmeal, not just a stack of pancakes! Below are notes on the key ingredients in Erin’s apple cinnamon pancakes:

– Old-fashioned rolled oats: The foundation of this recipe; avoid steel-cut oats or quick oats
– Greek yogurt: Contributes protein and consistency; I prefer plain full-fat or 2%
– Milk: Any type is fine (dairy, oat milk, almond milk)
– Eggs: Essential for binding all ingredients
– Maple syrup: Pure maple syrup for authentic sweetness (not pancake syrup)
– Vanilla extract, cinnamon, salt: Elevates the overall flavors
– Baking powder: Vital for achieving those airy, light pancakes
– Unsalted butter: Melted and cooled, adds richness; olive oil can also be used as a substitute
– Fresh apples: The centerpiece ingredient! Check the section below for the best varieties

Regarding the Apples

The kind of apple you select significantly impacts these pancakes. I usually prefer Pink Lady apples, but here are a few other suggestions:

– Pink Lady or Honeycrisp: My top choices; they’re sweet with a hint of tartness and maintain their structure
– Fuji: Crisp and naturally sweet, another superb choice
– Granny Smith: A classic tart apple that offers a pleasing contrast to the sweet batter

Making Apple Pancakes: Tips

Crafting these fluffy apple pancakes is surprisingly straightforward with the blender technique. Here are some tips:

– Blend the batter until it’s entirely smooth. This only takes a few minutes depending on your blender. The batter should appear creamy with no visible oat chunks. This blending step is what makes these pancakes so light despite the absence of all-purpose flour.
– Incorporate the grated apple. Stop the blender and mix in your freshly grated apple by hand.
– Allow the batter to rest briefly. While you preheat your nonstick skillet or griddle, let the batter sit for 5 minutes. This allows the mixture to thicken.
– Heat your pan. Preheat over medium-low heat. This is crucial for cooking pancakes made without flour. If the heat is too high, the outside will burn before the inside cooks completely.
– Cook low and slow. Lightly oil your cooking surface with butter. Pour about ¼ cup of pancake batter and cook for 3-4 minutes until small bubbles form on the surface and the edges look set. Then flip gently and cook for another 1 to 2 minutes. This will take longer than typical pancakes!

Serving Suggestions

Once you have a generous stack of apple cinnamon pancakes, it’s all about the toppings! Here are some suggestions based on Erin’s recommendations and our personal favorites:

– Peanut butter or almond butter: Adding plant-based protein enhances heartiness! Pairing oatmeal pancakes with nut butter makes for a very satisfying breakfast.
– Fresh apples or sautéed apples: I used fresh apples for topping and loved the vibrant flavor and texture. Erin’s cookbook also offers a recipe for sautéed apples as a topping.
– Chopped pecans or walnuts: Chopped nuts provide additional protein and a delightful crunch.
– Greek yogurt: Swirl Greek yogurt with a bit of maple syrup for a wholesome topping, or use it plain. Another option is the Greek yogurt “cream cheese” topping from my Carrot Cake Pancakes.

Storage, Freezing, & Reheating

**Meal Prep Choice: Fast and Healthy Breakfast Sandwich**

In our rapidly moving world, securing time for a healthy breakfast can be difficult. Meal prepping presents a practical answer, enabling you to relish a nourishing start to your day with little effort in the morning. An exceptional choice is to make a tasty egg and spinach breakfast sandwich.

**Preparation and Storage:**

To simplify your morning process, prepare the egg and spinach blend up to two days prior. After cooking, keep the mixture in an airtight container in the fridge. This preparation guarantees that you have a ready-to-use breakfast element, freeing up valuable time during hectic mornings.

**Morning Assembly:**

When it’s time to savor your breakfast, just toast an English muffin to your preferred level of crispness. While the muffin toasts, reheat the previously cooked egg and spinach blend in the microwave for roughly 30 seconds. This speedy reheating step makes sure that your breakfast is warm and ready for assembly.

To finish your sandwich, include fresh avocado and tomato slices. The rich avocado and refreshing tomato enhance the savory egg and spinach, creating a well-rounded and delightful meal.

**Freezing Tips:**

Although the complete sandwich with avocado and tomato doesn’t freeze effectively, you can still cook and freeze the egg parts. To do this, wrap each part separately in plastic wrap, then add a layer of foil. This technique shields the eggs from freezer burn and preserves their taste.

When you’re set to use the frozen egg parts, move them to the fridge to defrost overnight. In the morning, reheat the thawed eggs before putting together your sandwich with fresh ingredients.

**Conclusion:**

By integrating meal prep into your daily routine, you can indulge in a healthy and delicious breakfast sandwich with minimal effort. Making the egg and spinach mixture in advance and using freezing methods for the egg parts ensures that you have a handy and satisfying breakfast choice available whenever required. Reap the rewards of a well-balanced meal without the morning chaos!

# Sheet Pan Chicken Fajitas: A Fast and Simple Dinner Option

Sheet pan chicken fajitas are an excellent choice for hectic evenings when you crave a tasty meal with little cleanup. This one-pan meal allows all the ingredients to cook simultaneously, making it effortless to serve and enjoy. Set out tortillas and toppings, and let everyone create their own fajitas for an engaging dining experience.

## Flavor Profile

These fajitas offer a delightful mix of smoky and tangy flavors with a touch of sweetness. The succulent chicken, vibrant lime, and caramelized peppers yield a bold and comforting taste that will fulfill your cravings.

## Skill Level

Preparing sheet pan chicken fajitas is incredibly simple. With just a few easy steps—seasoning, slicing, and roasting—you can have a scrumptious dish ready in no time.

## Make Ahead

To save time, you can prepare the ingredients beforehand. Cut the vegetables and combine them with the seasoning up to one day before cooking. This allows you to just place everything in the oven when it’s time to eat.

## Ingredient Swaps

Feel free to personalize your fajitas! You can use taco seasoning or ready-made fajita seasoning for convenience. If you enjoy a bit of heat, consider incorporating fresh jalapeños or cayenne pepper.

## Serving Suggestions

These fajitas are adaptable and can be enjoyed in different ways. Serve them in warm tortillas, or experiment with rice bowls, salads, or quesadillas for a different take.

## What You’ll Need

– **Chicken**: For the juiciest outcomes, slice boneless chicken against the grain. Boneless chicken thighs are a great substitute, as they stay tender during cooking.
– **Veggies**: Yellow onions provide a sweeter flavor, while red onions deliver a sharper one. Use a mix of bell peppers for visual appeal and added sweetness.
– **Seasonings**: A mix of warm spices and smokiness is crucial. You can double the seasoning recipe to keep some on hand for future meals or choose store-bought seasoning.

## How to Make Sheet Pan Fajitas

1. **Mix Seasonings**: In a bowl, combine olive oil, lime juice, chili powder, salt, cumin, smoked paprika, onion powder, black pepper, and garlic powder.
2. **Prepare Ingredients**: Slice the chicken and vegetables, then add them to the bowl with the seasonings and stir well.
3. **Bake**: Spread the mixture on a large baking sheet and bake at 425°F for about 15 minutes, or until the chicken achieves an internal temperature of 165°F. For a charred finish, broil for an additional 3-5 minutes.

Serve the fajitas hot in warm tortillas with toppings like sour cream, salsa, pickled jalapeños, and cheese.

## Tips for Success

– Ensure that the chicken and vegetables are cut to similar sizes for uniform cooking.
– Avoid overcrowding the sheet pan; use an extra-large rimmed baking sheet or multiple pans if necessary.
– For a restaurant-style char, broil the fajitas for a few minutes at the end of cooking.
– Warm tortillas in foil in the oven or use a tortilla warmer to keep them soft.

## Storing and Reheating

Leftover fajitas can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or microwave until warmed through. For longer storage, freeze the chicken and peppers together for up to 2 months. Thaw in the fridge and reheat in a hot skillet to regain texture.

## Conclusion

Sheet pan chicken fajitas are a quick, easy, and flavorful dish perfect for busy evenings. With minimal cleanup and the flexibility for everyone to customize their own, it’s a win-win for families and gatherings alike. Enjoy this delightful Tex-Mex meal any night of the week!

**Weekly Meal Plan: Protein-Rich and Fiber-Rich Diet**

Incorporating a protein-rich and fiber-rich diet can serve as a beneficial method for individuals aiming to enhance their general well-being, support muscle development, and improve digestion. This meal plan offers a well-rounded strategy for achieving these nutritional objectives, guaranteeing that each day is filled with appetizing and healthful choices.

**Day 1:**

– **Breakfast:** Greek yogurt parfait featuring assorted berries and a dash of chia seeds.
– **Lunch:** Grilled chicken salad comprising mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette.
– **Dinner:** Baked salmon accompanied by quinoa and steamed broccoli.
– **Snack:** Slices of apple served with almond butter.

**Day 2:**

– **Breakfast:** Scrambled eggs with spinach and feta cheese, alongside whole-grain toast.
– **Lunch:** Lentil soup paired with whole-grain crackers.
– **Dinner:** Turkey stir-fry featuring bell peppers, snap peas, and brown rice.
– **Snack:** Carrot sticks served with hummus.

**Day 3:**

– **Breakfast:** Overnight oats made with almond milk, topped with banana slices and walnuts.
– **Lunch:** Quinoa and black bean salad enriched with avocado and lime dressing.
– **Dinner:** Grilled shrimp tacos served with cabbage slaw and corn tortillas.
– **Snack:** Cottage cheese paired with pineapple chunks.

**Day 4:**

– **Breakfast:** Smoothie blending spinach, protein powder, banana, and almond milk.
– **Lunch:** Chickpea and avocado wrap in a whole-grain tortilla.
– **Dinner:** Baked chicken breast served with roasted sweet potatoes and green beans.
– **Snack:** A mix of nuts and seeds.

**Day 5:**

– **Breakfast:** Whole-grain pancakes topped with fresh berries and a scoop of Greek yogurt.
– **Lunch:** Tuna salad combined with mixed greens, cherry tomatoes, and lemon vinaigrette.
– **Dinner:** Beef and vegetable stir-fry with brown rice.
– **Snack:** Celery sticks served with peanut butter.

**Day 6:**

– **Breakfast:** Omelet featuring mushrooms, tomatoes, and cheese, served with a side of fruit.
– **Lunch:** Quinoa bowl filled with roasted vegetables and tahini dressing.
– **Dinner:** Grilled pork chops with barley and sautéed spinach.
– **Snack:** Edamame sprinkled with sea salt.

**Day 7:**

– **Breakfast:** Chia seed pudding prepared with almond milk, topped with slices of mango.
– **Lunch:** Turkey and avocado sandwich on whole-grain bread with a side of mixed greens.
– **Dinner:** Baked cod served with lentils and asparagus.
– **Snack:** Pear slices served with ricotta cheese.

This meal plan is crafted to provide a range of flavors and textures, ensuring enjoyment during your meals while fulfilling your nutritional needs. Modify portion sizes and ingredients as necessary to accommodate your personal dietary requirements and tastes.