Get ready for a comforting dish that brings everyone together! This Southern Baked Spaghetti Casserole is a high-protein delight, perfect for busy weeknights or family gatherings. With its rich flavors and cheesy goodness, it’s an easy make-ahead meal that everyone will love. Perfect for potlucks or cozy dinners! 🍽️

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Southern Baked Spaghetti Casserole

• Author: Chef Mia

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Description

A hearty, high-protein Southern Baked Spaghetti Casserole made with lean ground beef, al dente pasta, fresh herbs, marinara, and melted mozzarella. Perfect for family dinners, potlucks, and freezer meal prep.

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Ingredients

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• 1 tbsp olive oil
• 1 lb lean ground beef 93% lean recommended
• 1 medium yellow onion diced
• 1 green bell pepper diced
• 3 cloves garlic minced
• 14.5 oz canned diced tomatoes drained
• 24 oz marinara sauce up to 32 oz for a saucier casserole; Raos Homemade recommended
• 1 tbsp fresh basil chopped; substitute 1 tsp dried
• 1 tbsp fresh oregano chopped; substitute 1 tsp dried
• 1 tsp salt or to taste
• black pepper to taste
• 12 oz spaghetti Barilla Protein Plus recommended for extra protein
• 0.5 cup parmesan cheese freshly shredded
• 1.5 cup shredded mozzarella cheese

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Instructions

1. Preheat your oven to 350°F. Heat olive oil in a large skillet over medium heat.
2. Add ground beef and cook, breaking it apart with a spoon, until no pink remains, about 78 minutes.
3. Add the diced onion, green pepper, and minced garlic. Cook, stirring often, until softened and fragrant, about 45 minutes.
4. Drain excess liquid from the meat mixture. Stir in the drained diced tomatoes, marinara sauce, fresh basil, oregano, salt, and pepper. Reduce heat to low and simmer for 10 minutes.
5. Meanwhile, bring a large pot of salted water to a boil. Cook spaghetti al dente, about 12 minutes less than package directions. Drain well but do not rinse.
6. Grease a 9×13 inch baking dish generously. Add the spaghetti and toss with parmesan cheese. Pour meat sauce over the top and stir gently to combine. Sprinkle mozzarella evenly across the top.
7. Bake uncovered at 350°F for 30 minutes, until the cheese is melted, bubbly, and lightly golden. If cheese browns too quickly, tent with foil for the last 10 minutes. Let rest 5 minutes before serving.

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Notes

Use Barilla Protein Plus pasta for an extra 16g of protein per recipe. Cook pasta al dente to prevent mushiness when baked. Do not rinse pasta after draining. Adjust marinara from 24 to 32 oz based on desired sauciness. Freezer instructions: assemble unbaked, wrap with foil, freeze up to 3 months, thaw overnight before baking.

Looking for a quick and tasty dinner? These shrimp stir fry noodles are not only packed with protein but also loaded with colorful veggies for a nutritious boost! Perfect for busy nights or meal prep, you’ll love how easily customizable this dish is. Dive into a flavorful Asian-inspired meal that the whole family will enjoy! 🍜✨

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High Protein Shrimp Stir Fry Noodles

• Author: Chef Mia

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Description

A quick and flavorful Asian-inspired shrimp stir fry with protein-enriched noodles, colorful vegetables, and a savory-sweet sauce made in one skillet.

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Ingredients

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• 1 lb large shrimp peeled and deveined
• 8 oz protein-enriched noodles or whole wheat noodles
• 2 tbsp olive oil divided
• 3 cloves garlic minced
• 1 tbsp fresh ginger grated
• 1 red bell pepper sliced
• 1 cup snap peas
• 1 medium carrot julienned
• 0.5 cup edamame shelled
• 3 tbsp low-sodium soy sauce
• 1 tbsp oyster sauce
• 1 tsp sesame oil
• 1 tbsp honey or maple syrup
• 1 tbsp cornstarch
• 0.25 cup water
• 2 green onions sliced
• 1 tbsp sesame seeds for garnish

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Instructions

1. Cook the noodles according to package directions. Drain and toss with a small drizzle of sesame oil to prevent clumping. Set aside.
2. In a small bowl, whisk together the soy sauce, oyster sauce, sesame oil, honey, cornstarch, and water until fully smooth. Set aside within arms reach.
3. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the shrimp in a single layer and cook for 2 to 3 minutes until pink and just opaque. Remove from the skillet and set aside on a plate.
4. Add the remaining tablespoon of olive oil to the same skillet. Add the garlic, ginger, and bell pepper. Stir-fry for 1 to 2 minutes until fragrant and slightly softened.
5. Add the snap peas, carrot, and edamame. Stir-fry for 3 to 4 minutes until the vegetables are tender-crisp and bright in color.
6. Return the shrimp and cooked noodles to the skillet. Pour the sauce over everything and toss well to coat. Cook for 2 to 3 more minutes, stirring frequently, until the sauce thickens and clings evenly to the noodles.
7. Remove from heat. Stir in the sliced green onions and garnish with sesame seeds before serving.

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Notes

Do not overcook the shrimp since they finish cooking in the sauce. Swap in any vegetables you have on hand. For extra protein, add cubed tofu or diced cooked chicken. Store leftovers in an airtight container for up to 3 days. Freezing is not recommended.

Looking for a quick and tasty dinner? This one-pan honey BBQ chicken rice is a delightful blend of tender chicken and savory BBQ sauce, all in one dish! It’s high in protein and perfect for busy weeknights or family meals. Enjoy a tasty homemade dinner with minimal cleanup! 🍽️

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One Pan Honey BBQ Chicken Rice

• Author: Chef Mia

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A hearty and easy weeknight skillet dinner with tender chicken, sweet-smoky BBQ sauce, and fluffy rice all cooked together in one pan with over 30g protein per serving.

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Ingredients

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• 1 lb boneless skinless chicken breasts cut into 1-inch pieces
• 1 tbsp olive oil extra virgin preferred
• 1 cup uncooked white rice long-grain preferred
• 1.5 cup chicken broth low-sodium recommended
• 0.5 cup honey BBQ sauce use a thick variety for best results
• 1 cup frozen corn and peas mixed, no need to thaw
• 0.5 medium onion diced
• 2 cloves garlic minced
• 1 tsp smoked paprika
• salt and pepper to taste
• 2 green onions sliced, for garnish
• 0.25 cup shredded cheddar cheese optional, for serving

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Instructions

1. Heat olive oil in a large skillet over medium-high heat. Season chicken pieces with salt, pepper, and smoked paprika until well coated.
2. Add chicken to the skillet and cook for 5 to 6 minutes, turning occasionally, until browned on all sides. Do not crowd the pan. Chicken does not need to be fully cooked through at this stage.
3. Add diced onion and minced garlic. Cook for 2 to 3 minutes until softened and fragrant. Lower heat slightly if garlic starts to darken.
4. Add uncooked rice and stir for 1 minute to lightly toast.
5. Pour in chicken broth and honey BBQ sauce. Stir well to combine and scrape up any browned bits from the bottom of the pan. Bring to a full boil.
6. Reduce heat to low and cover tightly with a lid. Simmer for 15 to 18 minutes without lifting the lid. The trapped steam cooks the rice evenly.
7. Stir in frozen corn and peas. Cover and cook for 2 to 3 more minutes until vegetables are heated through.
8. Remove from heat and let rest, still covered, for 5 minutes. Fluff rice with a fork, garnish with sliced green onions, and serve hot with optional shredded cheddar cheese.

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Notes

Do not lift the lid while rice is simmering. Use a thick BBQ sauce to avoid mushy rice. If rice is still firm after 18 minutes, add 1/4 cup more broth, cover, and cook for 3 to 5 more minutes. Leftovers taste even better the next day. Stores in the refrigerator up to 3 days or freezer up to 3 months.

Get ready to savor the mouthwatering goodness of smoky BBQ chicken! This high-protein dish is bursting with flavor and is super easy to whip up, whether on the grill or in the oven. It’s perfect for family dinners or meal prep, making weeknight meals a breeze. Your taste buds will thank you! 🥳 Perfect for busy nights or lunchboxes.

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Smoky BBQ Chicken

• Author: Chef Mia

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Description

Juicy, tender chicken breasts coated in a bold smoky spice rub and glazed with tangy BBQ sauce. A high-protein dinner perfect for grilling or baking.

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Ingredients

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• 4 boneless skinless chicken breasts about 1.5 lbs total, similar size for even cooking
• 2 tbsp olive oil
• 1 tbsp smoked paprika Spanish smoked paprika preferred
• 1 tsp garlic powder
• 1 tsp onion powder
• 0.5 tsp black pepper
• 0.5 tsp salt
• 0.5 tsp cumin
• 0.25 tsp cayenne pepper optional, for added heat
• 1 cup BBQ sauce smoky-tangy variety recommended, such as Sweet Baby Rays Hickory and Brown Sugar

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Instructions

1. In a small bowl, combine smoked paprika, garlic powder, onion powder, black pepper, salt, cumin, and cayenne pepper (if using). Stir until evenly mixed.
2. Pat chicken breasts dry with paper towels. Coat each breast with olive oil, then press the spice mixture firmly onto all sides to create an even rub.
3. For grilling: Preheat grill to medium-high heat (400 to 425 degrees F). Grill chicken for 6 to 8 minutes per side without moving. Flip once to develop a good sear.
4. For baking: Preheat oven to 400 degrees F (200 degrees C). Place chicken in a lightly oiled baking dish and bake for 20 to 25 minutes.
5. During the last 5 minutes of cooking, brush a generous layer of BBQ sauce over each chicken breast. Look for the sauce to turn glossy and slightly darker at the edges. Watch closely to avoid burning.
6. Remove chicken from heat. Use a meat thermometer to confirm an internal temperature of 165 degrees F (74 degrees C). Let rest for 5 minutes before slicing and serving.

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Notes

For extra smoky flavor, add a few drops of liquid smoke to the spice rub. Leftovers are great sliced in wraps, sandwiches, or salads. Freeze pre-sliced portions for easy meal prep.

Get ready to savor a delightful twist on a classic dish with this Halloumi Makhani! This creamy, protein-packed recipe combines grilled Halloumi cheese and a rich, spiced tomato sauce, making it a quick and flavorful meal. Perfect for busy weeknights or a cozy dinner with loved ones!

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Halloumi Makhani

• Author: Chef Mia

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Description

Golden, pan-fried halloumi cheese folded into a rich and creamy spiced tomato makhani sauce. A high-protein vegetarian main thats bold, satisfying, and ready in 30 minutes.

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Ingredients

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• 7 oz halloumi cheese cubed and patted dry
• 1 medium onion finely chopped
• 2 cloves garlic minced
• 1 inch fresh ginger grated
• 1.75 cups tomato puree passata, plain and unseasoned
• 0.33 cup heavy cream or full-fat coconut cream for dairy-free
• 2 tbsp butter or ghee ghee preferred for richer flavor
• 1 tsp garam masala
• 1 tsp cumin
• 0.5 tsp paprika
• 0.5 tsp chili powder adjust to taste
• salt and pepper to taste
• fresh cilantro for garnish

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Instructions

1. Melt the butter or ghee in a large skillet over medium heat. Add the finely chopped onion and cook for 5 to 7 minutes, stirring occasionally, until soft and fully translucent.
2. Add the minced garlic and grated ginger. Stir and cook for about 1 minute until fragrant. Watch closely so the garlic does not burn.
3. Combine the garam masala, cumin, paprika, and chili powder in a small bowl. Add the spice blend to the pan and toast for 30 to 60 seconds, stirring constantly, until the mixture smells warm and aromatic.
4. Pour in the tomato puree, season with salt and pepper, and stir well. Bring to a gentle simmer, reduce heat to low, cover, and cook for 10 minutes.
5. While the sauce simmers, heat a separate non-stick pan over medium-high heat. Add the halloumi cubes in a single layer. Pan-fry for 2 to 3 minutes per side without moving them until deep golden brown. If the halloumi sticks when you try to flip, let it cook another 30 seconds and try again. Remove from pan and set aside.
6. Remove the sauce from heat briefly and stir in the heavy cream until fully combined. Return to low heat.
7. Gently fold the fried halloumi cubes into the creamy makhani sauce. Cook together for 2 to 3 minutes until the halloumi is heated through.
8. Remove from heat, taste for seasoning, garnish with fresh cilantro, and serve immediately.

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Notes

Pat halloumi dry before frying for the best golden crust. For a lighter sauce, substitute heavy cream with plain Greek yogurt added off the heat to prevent curdling. Freezing is not recommended as the cream sauce may separate. Store leftovers in an airtight container in the fridge for up to 3 days.