Protein-Packed Lasagna

Cook ground beef, sausage, onion, and garlic in a Dutch oven over medium heat until well browned.

Stir in crushed tomatoes, tomato sauce, and tomato paste. Season with 2 tablespoons parsley, basil, 1/2 teaspoon salt, Italian seasoning, fennel seeds, and pepper. Simmer, covered, for about 1 1/2 hours, stirring occasionally. Stir in zucchini noodles.

In a mixing bowl, combine ricotta cheese with egg, and the remaining 2 tablespoons parsley.

Preheat the oven to 375°F.

Cut egg white wraps into squares.

To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9×13-inch baking dish. Arrange egg white wraps in a single layer over meat sauce and use the cut edges to fill in the sides. Spread with 1/2 of the ricotta cheese mixture. Top with 1/3 of the mozzarella cheese. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat these layers and top with remaining mozzarella and Parmesan cheese.

Cover with foil: to prevent sticking, either spray foil with cooking spray or make sure the foil does not touch the cheese.

Bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 25 minutes. Let lasagna rest for about 15 minutes before serving.

Nutrition per serving: 290 calories; 9g total fat (4.5g saturated); 730mg sodium; 20g carbohydrate; 4g dietary fiber; 11g sugar (0g added sugar); 29g protein

Fall Harvest Bowl with Maple Mustard Dressing

Preheat oven to 400°F. In a small bowl, whisk together all of the dressing ingredients, adding more or less water to achieve your desired consistency. Set aside.  

In a bowl, combine the ground turkey, sage, rosemary, thyme, 1 clove of minced garlic, and 1/4 tsp of salt.

Heat 1 tsp avocado oil in a cast iron skillet over medium-high heat. Brown the seasoned ground turkey in the pan, allowing some pieces to get dark brown and crispy, but not burnt. Once browned, remove from the pan and set aside in a bowl. Discard any remaining liquid from the pan.

Add the butternut squash and red onion to the skillet with 1 tsp of avocado oil, 1 clove of miced garlic, and 1/4 tsp salt, tossing with a spatula.

Place the cast iron skillet in the oven and cook for 20 minutes. Pull out of the oven and add the ground turkey into the pan, then place back in the oven and cook for an additional 5 minutes.  

Destem the kale, tearing the leaves into a bowl. Add ½ tsp avocado oil and massage the kale to reduce the bitterness.  

Split the kale, turkey, vegetables, and wild rice evenly into four bowls. Top with the maple mustard dressing, goat cheese, cranberries, and pepitas. Enjoy! 

Nutrition per serving: 390 calories; 9g total fat (4g saturated); 720mg sodium; 44g carbohydrates; 4g dietary fiber; 15g total sugar (5g added sugar); 37g protein

Perfect Barbeque Chicken Pizza  

  1. Place pizza stone in oven on middle rack and preheat to 500° or as hot as your oven will go.  
  1. Allow pizza dough to rest out at room temperature for about an hour before attempting to roll out. Gluten will relax and become much easier to manage. 
  1. Dust your pizza peel with semolina flour to help with sticking and start building your pizza. 
  1. Less is more here, so top with a good (thin) layer of pizza sauce to the edges. Then a good layer of the shredded mozzarella and the rest of the toppings.  
  1. Bake for 5-7 minutes on the pizza stone, turning once to get the even browning on all sides of the crust. Enjoy!  

Sheet Pan Piccata Chicken Dinner 

Preheat oven to 450°. Line a sheet-pan with foil and place a baking rack over half of the sheet pan. Set it aside. In a bowl, season chicken with parsley, 1 Tbsp garlic, oil, lemon zest and salt to taste.

In a medium size bowl, toss shallots, broccolini, grape tomatoes and fingerling potatoes with oil. Set it aside.

Place the potatoes scattered on the side of the prepared sheet pan without the roasting rack. Roast for about 5 minutes. Remove from oven, quickly place the chicken over the rack, return to oven and roast for 10 minutes.

In the meantime, in a small bowl, combine butter, lemon juice, wine, capers, parsley, the remaining 1Tbsp garlic, and season with a pinch of salt and freshly ground pepper. Set it aside.

Remove sheet pan from oven and scatter the broccolini rabe, tomatoes, and shallots in the pan, if needed move the potatoes a bit under the chicken, rotate the pan and roast for 5 minutes.

Remove from the oven, remove the baking rack, placing the chicken over everything; then pour the butter mixture over everything and roast for 5 more minutes.

Remove from oven and plate your Piccata Chicken with its sides; garnish with Parmigiano-Reggiano, extra parsley, and drizzle the pan juices over, thin slices of lemon.

Creamy Pasta with Chicken and Asparagus

Peel asparagus stalks and slice diagonally into 2” pieces. Bring a large pot of salted water to a boil and add asparagus. Cook for about 3 minutes or until bright green and crisp-tender. Using a slotted spoon, remove and shock in a bowl of ice water. Drain and set aside. Cut chicken into small bite-size pieces, about 1½ inches long and season with salt and pepper. Heat a medium skillet over medium high heat. Add butter and melt. Add chicken pieces to pan and cook for 5-7 minutes or until chicken is fully cooked through and no longer pink in the center (internal temperature of 165°). Add shallots and stir to combine.

Add heavy cream and reduce heat to simmer. Add in drained asparagus and dried chili or chili flakes to taste. Stir in tarragon, gorgonzola and parmesan cheeses until well combined. Grate nutmeg over dish. Taste and adjust seasonings as necessary.

Return pot of water to a boil and add pasta, cooking according to package directions or until al dente. Drain and add directly to pan with sauce and toss to coat. Serve immediately.

Coconut Chicken Soup

  1. Mince or grate ginger, garlic and jalapeno. Transfer half to a large bowl and set the rest aside. To the large bowl, add the chicken, half of the chopped cilantro, 2 tablespoons fish sauce and 1 teaspoon salt. Use your hands or a fork to fully combine but do not overmix. Use your hands to form 2-inch meatballs (about 2 ounces each).  
  1. In a large Dutch oven or pot, heat the oil over medium-high heat. Working in batches, add the meatballs in a single layer and cook, flipping halfway through, until golden brown on two sides, 5 to 8 minutes. Make sure not to overcrowd your pot so that your meatballs can evenly brown. Transfer to a plate and repeat with the remaining meatballs, adding oil as needed. 
  1. Once all the meatballs are browned and out of the pot, add sliced mushrooms to the pot and begin to sauté until soften and lightly golden brown. If there is any residue from the meatballs that begin to get too brown with the mushrooms, add a bit of the broth to deglaze the pan. Add the reserved ginger mixture to the mushrooms and sauté until fragrant, about 1 minute. Add the chicken broth, coconut milk, tamari and the remaining 1 tablespoon fish sauce, and bring to a simmer. Add the meatballs and any juices from the plate, and simmer until the flavors come together and the meatballs are cooked through, 5 to 8 minutes. 
  1. On a very low heat stir in the spinach and lime juice. Continue to simmer until the spinach has wilted. **Divide rice among bowls, then top with meatballs, broth and cilantro. Serve with lime wedges. 

**optional: this soup may be served over forbidden or white rice 

Sesame Noodles with Chicken

Cook noodles according to package direction (being careful not to overcook). Drain, rinse with cold water and add to a large serving bowl. Add cabbage, carrots, bell pepper, green onions and edamame to the bowl.

In a separate bowl, combine tamari, sesame oil, lime juice, ginger, garlic and red pepper flakes. Whisk until blended.

Drizzle dressing over vegetables and noodles and add toasted sesame seeds. Use tongs or your hands to combine all ingredients.

Nutrition per serving: 290 calories; 12g total fat (2g saturated); 550mg sodium; 28g carbohydrates; 4g dietary fiber; 3g sugar (0g added sugar); 21g protein 

Chicken and Lettuce Wraps


This recipe was submitted by USU Intern Heather Wright.

Spread hummus over middle section of tortilla in a long rectangle. Lay chicken over hummus, and then cover with sliced cheese.  Add lettuce and tomato evenly on top. Sprinkle with Everything Bagel seasoning. To finish, tuck the left and right ends in and roll the wrap up from the bottom to top.

Nutrition per serving: 480 calories; 18g total fat (7g saturated); 717mg sodium; 43g carbohydrates; 7g dietary fiber; 3g sugar (0g added sugar); 38g protein

Teriyaki Smoked Chicken Wings

Separate wings into drumettes and wings, if necessary. Pat wings dry with paper towels. In a bowl, coat wings with spices. Place in a container with avocado and rub to combine. Let marinate refrigerated for 1 hour.

Heat a smoker or grill to 225-250°. Place wings over indirect heat. Add wood to coals. Smoke for 2-2 1/2 hours, maintaining a constant smoke for 1 1/2 hours. The chicken should have an internal temperature of 160°.

Place directly over coals to crisp, about 5 minutes each side.

Remove from heat and let rest, about 10 minutes.

To make sauce, in a saucepan over medium-high heat, add soy sauce, water, ginger, garlic powder, brown sugar, and honey and stir.

In another bowl, add cornstarch and 1/4 cup water and stir until dissolved.

When sauce simmers, add cornstarch mixture, whisking until sauce thickens. Serve with wings.

Chicken Brochettes

Line a sheet pan with aluminum foil and a baking rack, set aside.

In a gallon resealable plastic bag, combine marinade ingredients. Add chicken, remove any air from container, and massage marinade into chicken pieces. Refrigerate for 30 minutes and up to overnight.

Preheat oven to broil.

Skewer chicken onto metal or wooden skewers (which have been soaked in water for 30 minutes).

Place skewers on the prepared sheet pan. Place pan on top rack of oven. Broil chicken until a meat thermometer registers 165°, turning once, 7-9 minutes total.