Roots Reboot Dietitians’ Go-to Weeknight Meals

Two weeks ago, Taylor wrote about National Family Meals Month. If you missed it, check it out here. National Family Meals Month encourages us to enjoy meals with one another in the spirit of wellness and community. But, as Taylor wrote about in her article, enjoying meals together does not have to equate to a complicated, fancy recipe or a sink full of dishes!

After all, it’s the end of September and we are in full swing “go-go-go” mode. Summer vacations are a thing of the past, the kids are back in school, extracurriculars have commenced for the season and the resource of time is running low. Is it fair that the days get shorter when we have more things to do?!  

At Roots Reboot, we’re feeling the “back-to-school” time warp, too!  As a team, we’ve got some exciting projects and programs we’re working on to roll out this fall and winter. And, individually, we’re juggling these projects with personal lives that include wedding planning (Congrats to our beautiful bride, GI Specialist, Taryn!), kids’ schedules and even a newborn baby (Let’s hear it for our Supermom, Fertility Specialist, Amanda!). 

In hectic times like these, we rely on our freezers and pantries to save the day to provide shared meals when the day doesn’t allow for that grocery store run. In my house, we call them “scrounge meals.”  These are the few meals that I know I can throw together with items already in my house. These days, two or three dinners, each week, have been “scrounge meals.”

And that’s great because I’ve put thought into making these meals nutrient dense on the front end, so that I can quickly put them together and enjoy a healthful meal with my family on even the busiest of days.

Below, I’m sharing my recipe for Thai Curry Mahi-Mahi along with a round-up of easy weeknight meals from my Roots Reboot RD team members that recently I surveyed to see what their go-to meals are when life gets hectic.

From a veggie-based pizza to burrito bowls to “Cheesy” Gordita Tacos, these RD developed, approved, tested, tasted and enjoyed recipes aren’t just convenient and timesaving, they’re mouth watering too!

We hope you’ll try some of these recipes and share a meal with your friends and family. Let us know what you think in comments below and repost / tag us on instagram so we can see your delicious weeknight dinners too!

6 Dietitian Approved (quick + easy)
Weeknight Dinners:

“Cheesey” Gordita Crunch (vegan) Tacos

Recipe developed by Registered Dietitian: Taylor Johnson, RD, LD, Lifestyle Wellness Specialist

Roots Reboot founder and Lifestyle Wellness Specialist, Taylor Johnson, provided us with THREE of her favorite go-to meals for busy nights! (Thanks, Taylor!) She includes a Cauliflower and Corn Risotto, a “Cheesy” Gordita Crunch, AND Mediterranean Zucchini Boat recipes below. Taylor notes, “These recipes are made with freezer friendly, whole food ingredients.”

• Prep/cook time: 30 minutes

• Servings: 6-8 servings

• Dietary Needs: Vegan, vegetarian

Ingredients for quinoa + lentil “taco meat”:

• 1 cup uncooked quinoa

• 1 taco seasoning packet

• 3 cups vegetable stock

• 1 cup pre-cooked lentils ( I love Trader Joe’s pre-cooked vacuum sealed lentils in the salad section)

Taco Ingredients + Toppings:

• 8 Hard taco shells ( I love Siete Foods taco shells)

• 8 Soft tortillas (I love Trader Joe’s Corn and Wheat Tortillas)

• 2 cup Cashew Cheese Dip ( I love the Trader Joe’s Vegan Cashew Cheese or the Siete Foods Cashew Cheese)

• 2 cups Shredded Iceberg lettuce

• Salsa (fresh or canned)

• Non-vegan option: plain greek yogurt (for sour cream alternative)

Directions:

1. Pour 3 cups vegetable stock and add half of your taco seasoning to a pot. Add in 1 cup uncooked quinoa and cook quinoa on the stovetop according to package instructions (approximately 20 minutes).

2. Once quinoa is cooked, add 1 cup pre-cooked lentils and the rest of your taco seasoning. Mix until combined. This services as your “taco meat.”

3. Toast hard and soft taco shells. Spread 2 tbsp of cashew cheese onto your soft taco shell and wrap it around a hard shell.

4. Assemble Gordita Crunch tacos first with your quinoa lentil “taco meat,” salsa, lettuce, and optional dollop of greek yogurt!

5. Reboot + enjoy!

Grilled Chicken Avocado Zucchini Pizza & Salad Combo

Recipe developed by Registered Dietitian: Emily Welin, RD, LD, Diabetes / Pre-Diabetes Specialist

Emily Welin, Roots Reboot Diabetes/Pre-Diabetes Specialist, makes homemade pizza to share with friends and family. Not only can homemade pizzas be a fun way to get kids involved in the kitchen, pizza can actually be a great way to load up on extra veggies (Emily, based in NYC, points out that this is in contrast to the classic New York style slice!). Emily’s veggie filled recipe is below. She recommends, “Choosing pre-cut or frozen veggies and pre-cooked chicken from the grocery store to make your life easier during week.” She also notes that her recipe for homemade pizza below “Can be totally customizable to meet your dietary needs. Skip the chicken or choose dairy-free cheese if necessary! You can get creative to swap out your favorite toppings or even use it as refrigerator clean out! I usually stock up on salad kits to add veggies to the side of any dish throughout the week. Now you have your perfectly Rebooted Plate (protein + healthy fats + whole grain + lots of veg).”

• Prep/cook time: 25 minutes 

• Servings: 4 servings

• Dietary swaps: 

  • For a dairy free option, try Daiya shredded mozzarella

  • If you prefer vegetarian, swap roasted Chickpeas instead for grilled chicken breast.

  • Try Trader Joe’s Cauliflower Pizza Crust or Caulipower Original Pizza Crust if gluten free is for you.

Ingredients:

• 1 frozen pizza crust (whole grain or cauliflower), Trader Joe’s Cauliflower Pizza Crust is a great option

• 2 tbsp. olive oil

• 1 small zucchini (sliced)

• ¼ small onion (chopped)

• 3-4 oz. grilled chicken breast

• Shredded parmesan cheese

• 1 avocado

• Side Salad, Trader Joe’s Veggies & Greens Salad Kit is one of my favorites

Directions:

1. Follow the instructions on the Pizza Crust Box to pre-heat your oven appropriately.

2. Begin sautéing the zucchini and onions on medium-high heat.  Cook for about 3 minutes, flip the zucchini and continue cooking for an additional 2-3 minutes.

3. Spread olive oil evenly onto the pizza crust.

4. Begin making your pizza – add cooked zucchini, onion, and grilled chicken to crust.  Sprinkle parmesan cheese on top.

5. Bake in the oven, following the instructions on the box until crispy golden brown.

6. Add sliced avocado on top.

7. Enjoy with side salad!

Mediterranean Zucchini Boats

Recipe developed by Registered Dietitian: Taylor Johnson, RD, LD, Lifestyle Wellness Specialist

• Prep/cook time: 25 minutes

• Servings: 6 servings

• Dietary Needs: Vegetarian

Ingredients:

• 3 (about 1 1/4 lbs total) zucchini or yellow squash

• 1 (8oz) container roasted garlic hummus (can use other flavors such as roasted red pepper, lemon dill, etc)

• Crumbled feta cheese, to taste

• Italian basil pesto sauce, to taste ( I like Trader Joe’s Vegan Kale Pesto)

• Roasted red peppers, to taste (can also use roasted red tomatoes from mediterranean salad bar)

• 2 tbsp extra virgin olive oil

• salt and pepper, to taste

Directions:

1. Pre-heat oven to low broil.

2. Wash, trim ends of squash; half lengthwise and scoop out seeds.

3. Use grill or grill pan and spay to coat with extra virgin olive oil.

4. Brush or spray inside of squash with oil; season with salt and pepper. Grill, cut-side down, 4-5 minutes, uncovered, until edges are slightly charred and caramelized. Transfer to clean plate or work surface.

5. Fill each zucchini boat with 2 tbsp hummus, top with pesto, roasted red peppers, and feta cheese.

6. Put zucchini boats in oven under low broil for about 10 minutes or until filling begins to bubble and roast.

7. Reboot + enjoy!

Thai Curry Mahi-Mahi

Recipe developed by Registered Dietitian: Ellen Jones, MS, RD, LD, Lifestyle Wellness Specialist

One of my go-to “scrounge meals” is a Thai curry bowl. This meal relies completely on pantry and freezer items I stay stocked up on. It is also quite versatile as I have made it, and enjoyed it, with both chicken and fish based on what I had available at the time. 

Many of my clients have asked about preparing and eating fish on a regular basis. In an effort to do this myself, I keep frozen fish filets on hand. Filets are individually wrapped and thaw out easily sitting in a bath of cool water. Most fish has been frozen at some point, so don’t let fish from the freezer aisle wig you out! I have been pleased with Target’s Simply Balanced frozen fish. This week, I enjoyed my Thai curry recipe with their Mahi-Mahi.

• Prep/cook time: 30 minutes

• Servings: 4

• Dietary Needs: Gluten free, Dairy free, Pescetarian friendly

Ingredients:

• 1 lb. fish or chicken (whatever you have on hand!)

• 1 tablespoon avocado oil or butter (high heat!)

• 1 tablespoon red Thai curry paste

• 1 can (15 oz.) light coconut milk

• 1 can (15 oz.) diced tomatoes

• 2 teaspoons ground ginger powder 

• 2 teaspoons garlic powder

• 1 tablespoon sugar

• 1 tablespoon lemon juice

• ½ cup frozen pre-cut onions

• ½ cup frozen pre-cut bell peppers

Directions:

1. Mix together paste, coconut milk, tomatoes, ginger, garlic, sugar and lemon juice. Whisk to combine. Set aside.

2. Brown the fish or chicken on skillet. Start by heating oil at medium high heat. Then, add your fish or chicken. Allow this to cook on each side until sides begin to golden and/or develop a crisp. Note that cooking-time differs based on the chicken or fish you choose to use. Remove from skillet and set aside. 

3. Reduce heat to medium. Add frozen onions and bell peppers to same skillet. Allow to veggies cook at medium until onions are translucent. 

4. Reduce heat to low-medium. Add sauce to skillet. Stir to combine veggies and sauce. Add fish or chicken. Cook for 10 minutes until fish or chicken is cooked through.

5. Serve fish or chicken atop brown rice and spoon sauce with veggies over top.  

Corn and Cauliflower Risotto

Recipe developed by Registered Dietitian: Taylor Johnson, RD, LD, Lifestyle Wellness Specialist

She specifically notes that this recipe is, “Easy to add right into your sauce pan for a quick 30 minute meal! It’s a favorite at my house because it’s savory, hearty, and nutrient dense! It can easily be made vegan with edamame beans as the protein source or swapped with shrimp or chicken to meet any dietary/food preference!” Taylor recommends pairing a plant based dip like hummus with chicken or vegetable stock to make a creamy sauce as she did for this risotto recipe. She says, “It’s a simple way to cut calories from saturated fats typically found in cream based sauces and replace it for a fiber, plant protein packed dip like hummus!” Lastly, Taylor says “this is a great recipe to meal prep for the week because it makes so much or a freezer friendly meal to save for later!”

• Prep/cook time: 25 minutes

• Servings: 8 servings

• Dietary Needs: Pescatarian

  • To make vegan/vegetarian: take out shrimp

Ingredients:

• 12 oz bag frozen cauliflower rice

• 12 oz bag frozen roasted corn (I like Trader Joe’s pre-cooked and pre-roasted frozen corn)

• 12 oz bag frozen shelled edamame

• Optional: 12 oz bag frozen shrimp

• 4 oz ready-prepared garlic hummus

• 1/2 yellow onion, chopped

• 2 garlic cloves, minced

• 2 tbsp. extra virgin olive oil

• 1/2 cup vegetable stock

• Italian seasoning, to taste

• Cayenne pepper, to taste

• salt and pepper to taste

Directions:

1. Put 2 tbsp oil into large sauce pan and turn stove on to med-high heat. Add in onion and sauté until translucent.

2. Add in frozen cauliflower, edamame, corn and minced garlic. Stir until mixed and cover for 3-5 minutes.

3. Add in hummus and thin with vegetable stock to create the “risotto sauce” and mix into cauliflower / corn mixture until evenly combined. Add more or less hummus and vegetable stock to get to desired creaminess.

4. Add in shrimp, garlic, cayenne, Italian seasoning, salt and pepper to taste. Cook until shrimp is pink and cooked through (~5 minutes).

5. Garnish with fresh basil - Reboot + enjoy!

Chicken Burrito Bowls

Recipe developed by Registered Dietitian: Taryn Mattern, MS, RD, LD, Digestive Wellness Specialist

Our Digestive Wellness Specialist, Taryn Mattern, recommends burrito bowls on busy weeknights. “This recipe is great for families, since each family member can make their OWN burrito bowl and use optional add-ins as they please. This recipe will surely satisfy everyone in the household, making everyone a happy camper. This recipe is super easy to adjust if you’re short on time, especially on weeknights. This recipe is jam-packed with nutritious, whole foods and a variety of delicious flavors. I love this recipe for those experiencing those annoying GI/digestive issues – this recipe can easily be adjusted for those following a low FODMAP diet. Remember to use a lot of add-ins to make your burrito bowl nutrient-dense with an added blast of flavor!”

• Prep/cook time: 20 minutes

• Servings: 4 servings

• Dietary Needs: Dairy-free (skip the Greek yogurt), Low FODMAP (swap black beans with lentils, skip the onions, watch portion of guacamole and consider onion in store bought salsa)

Ingredients:

• 1 cup brown rice (can use microwavable packets)

  • Note: I will use microwavable packets if I’m short on time

• 1 tablespoon olive oil

• 1 1/2 pounds chicken (cut into small pieces)

  • Note: I will use cooked rotisserie chicken when I’m short on time

• 2 teaspoons Fody Taco Seasoning

• Kosher salt and freshly ground black pepper, to taste

• 1 (15 oz.) can black beans, rinsed and drained

• 1 (15.25 oz.) can whole kernel corn, rinsed and drained

Optional add-ins to your bowl to boost the nutrient content:

• Lettuce for topping, or to make a burrito bowl salad

• Guacamole and/or avocado

• Salsa, pico de gallo and/or tomatoes

• Sauteed bell peppers and onions

  • Note: I use the “tri-color peppers and onions” in the freezer section for even quicker prep

• Greek yogurt

  • Use the yogurt in place of sour cream

• Finely chopped cilantro for garnish

Instructions:

1. Cook rice according to the package instructions; set aside

2. Heat olive oil in a large stockpot on medium-high heat

3. Add uncooked chicken to large stockpot

4. Add in Fody taco seasoning while chicken is cooking; season with salt and pepper to taste

5. Once chicken is browned and cooked thoroughly, drain any excess fat

6. Rinse and drain black beans and corn

7. In a bowl, combine cooked rice, drained and rinsed corn, black beans and cooked chicken

8. Add “optional add-ins” to your liking

   1. Aim to make 50% of your burrito bowl non-starchy vegetables :)

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