{"v":1,"generated":"2026-10-09T13:53Z","recipes":[{"id":"air-fryer-chicken-nuggets","title":"Air Fryer Chicken Nuggets","hook":"Drive-thru crunch, honey mustard dunk. 34g protein.","description":"Juicy, craggy, deep-golden nuggets with a Parmesan-panko crust and a sweet-sharp honey mustard for dunking. The trick nobody tells you: toast the panko in a skillet first, because an air fryer will never brown raw crumbs evenly. Salted early, coated in Dijon egg whites, they come out tasting like the drive-thru, not like diet food.","category":"snack","cuisine":"american","collections":["better-than-takeout","family","air-fryer"],"tags":["kid-friendly","freezer-friendly","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":27,"difficulty":"easy","equipment":["air fryer","large skillet","2 shallow bowls","instant-read thermometer"],"macros":{"kcal":271.9,"protein":34.6,"carbs":15.5,"fat":7.3,"fiber":1.3,"sugar":6.3,"sodium":591.6,"satfat":2.0},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"air-fryer-chicken-nuggets.jpg","ingredients":[{"group":"Nuggets","items":[{"qty":1,"unit":"lb","item":"boneless skinless chicken breast","note":"cut into 1-inch pieces","ing":"chicken-breast","g":454.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":1,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":4.5},{"qty":0.75,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":45.0},{"qty":0.25,"unit":"cup","item":"finely grated Parmesan","note":null,"ing":"parmesan","g":25.0},{"qty":1,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":2.3},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"onion powder","note":null,"ing":"onion-powder","g":1.2},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":1,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":16.0},{"qty":null,"unit":null,"item":"cooking spray","note":"for the basket and nuggets","ing":"cooking-spray","g":2.0}]},{"group":"Honey mustard","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"honey","note":null,"ing":"honey","g":21.0},{"qty":1,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":16.0},{"qty":1,"unit":"tbsp","item":"yellow mustard","note":null,"ing":"yellow-mustard","g":16.0},{"qty":null,"unit":null,"item":"kosher salt","note":"to taste","ing":"kosher-salt","g":0.3}]}],"steps":["Pat the chicken dry and toss with the salt. Let it sit while you make the coating; even 10 minutes of salt seasons it all the way through.","Heat the olive oil in a large skillet over medium heat, add the panko and toast, stirring constantly, until evenly golden, 3 to 4 minutes. Tip into a shallow bowl, cool 2 minutes, then stir in the Parmesan, paprika, garlic powder, onion powder and pepper.","Whisk the egg whites and 1 tablespoon Dijon in a second shallow bowl until foamy. Add the chicken and toss to coat.","Lift the chicken pieces out a few at a time, let the excess drip off, and press firmly into the crumbs on all sides. Set on a plate in a single layer.","Heat the air fryer to 400°F (200°C) for 3 minutes. Mist the basket with cooking spray, add the nuggets in a single layer with space between them, and mist the tops.","Air fry 8 to 10 minutes, flipping halfway, until deep golden and the thickest piece reads 165°F (74°C). Cook in 2 batches if needed; crowded nuggets steam instead of crisp.","Stir the yogurt, honey, Dijon, yellow mustard and a pinch of salt together and serve with the hot nuggets."],"tips":["Cut the chicken evenly. 1-inch pieces all finish at the same time; a few big ones means a lot of dry little ones.","Press the crumbs on, don't just roll. A firm press is what gives you the craggy, shaggy crust.","To freeze, cool cooked nuggets on a tray, freeze until solid, then bag. Reheat from frozen at 380°F (195°C) for 6 to 8 minutes."],"storage":"Refrigerate up to 3 days and reheat in the air fryer at 380°F (195°C) for 4 minutes. Freeze cooked nuggets up to 2 months. The honey mustard keeps 5 days."},{"id":"air-fryer-chicken-parmesan","title":"Air Fryer Chicken Parmesan","hook":"Crunchy Parm-crusted cutlets, bubbling mozz, spaghetti. 58g protein.","description":"Parmesan goes into the crumb, not just on top, so the crust browns deeper and crunches harder in the air fryer. Saucing only the center keeps the edges crisp under bubbling mozzarella, and it all lands on a twirl of red-sauce spaghetti for the full Italian-joint plate.","category":"dinner","cuisine":"italian","collections":["better-than-takeout","family","date-night","air-fryer"],"tags":["kid-friendly","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["air fryer","large pot","meat mallet","2 shallow dishes"],"macros":{"kcal":595.2,"protein":58.4,"carbs":50.9,"fat":15.8,"fiber":4.2,"sugar":8.1,"sodium":1181.3,"satfat":5.8},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"air-fryer-chicken-parmesan.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"about 2 large, halved horizontally and pounded ½ inch thick","ing":"chicken-breast","g":680.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":1,"unit":"tsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":5.2},{"qty":0.75,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":45.0},{"qty":0.5,"unit":"cup","item":"finely grated Parmesan","note":null,"ing":"parmesan","g":50.0},{"qty":1,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":1.0},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":null,"unit":null,"item":"cooking spray","note":"as needed","ing":"cooking-spray","g":4.0}]},{"group":"Topping","items":[{"qty":0.75,"unit":"cup","item":"marinara sauce","note":null,"ing":"marinara","g":198.0},{"qty":0.75,"unit":"cup","item":"shredded part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":85.0},{"qty":0.25,"unit":"cup","item":"fresh basil leaves","note":null,"ing":"basil","g":6.0}]},{"group":"Pasta","items":[{"qty":6,"unit":"oz","item":"spaghetti","note":null,"ing":"spaghetti","g":170.0},{"qty":1,"unit":"cup","item":"marinara sauce","note":null,"ing":"marinara","g":264.0}]}],"stepCount":6,"teaser":"Season the cutlets with the salt. Whisk the egg whites and Dijon in one shallow dish, and mix the panko, Parmesan, Italian seasoning and…"},{"id":"air-fryer-chicken-taquitos","title":"Air Fryer Chicken Taquitos","hook":"Shatter-crisp, cheesy salsa verde chicken. 23g protein.","description":"Shatteringly crisp corn tortillas rolled tight around a creamy, cheesy salsa verde chicken filling and air-fried until blistered, with a cool lime crema for dunking. Two make a proper snack, four make dinner. Warming the tortillas first is the whole technique; cold corn tortillas crack the second you roll them.","category":"snack","cuisine":"tex-mex","collections":["better-than-takeout","meal-prep","air-fryer"],"tags":["freezer-friendly","kid-friendly","crowd-pleaser"],"servings":6,"prepMinutes":20,"cookMinutes":20,"difficulty":"easy","equipment":["air fryer","large bowl","small bowl","microwave","toothpicks"],"macros":{"kcal":267.2,"protein":23.7,"carbs":25.2,"fat":8.2,"fiber":3.5,"sugar":2.0,"sodium":412.8,"satfat":3.3},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"air-fryer-chicken-taquitos.jpg","ingredients":[{"group":"Filling","items":[{"qty":2,"unit":"oz","item":"light cream cheese","note":"softened","ing":"cream-cheese-light","g":57.0},{"qty":0.33,"unit":"cup","item":"salsa verde","note":null,"ing":"salsa-verde","g":79.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"tsp","item":"chili powder","note":null,"ing":"chili-powder","g":2.7},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.0},{"qty":2,"unit":"cup","item":"shredded cooked chicken breast","note":"from about 14 oz raw, poached to 165°F (74°C), or rotisserie breast meat","ing":"cooked-chicken-breast","g":280.0},{"qty":0.75,"unit":"cup","item":"shredded reduced-fat Mexican cheese blend","note":null,"ing":"mexican-cheese-reduced-fat","g":84.0},{"qty":2,"unit":"tbsp","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":2.0}]},{"group":"Shells","items":[{"qty":12,"unit":"tortilla","item":"corn tortillas (6-inch)","note":null,"ing":"corn-tortilla","g":288.0},{"qty":null,"unit":null,"item":"cooking spray","note":"for coating","ing":"cooking-spray","g":4.0}]},{"group":"Lime crema","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.0},{"qty":0.5,"unit":"tsp","item":"lime zest","note":null,"ing":"lime-zest","g":1.0},{"qty":null,"unit":null,"item":"kosher salt","note":"to taste","ing":"kosher-salt","g":0.3}]}],"stepCount":6,"teaser":"Mash the softened cream cheese with the salsa verde, cumin, chili powder, garlic powder, salt and lime juice in a large bowl until smooth.…"},{"id":"air-fryer-garlic-parmesan-wings","title":"Air Fryer Garlic Parmesan Wings","hook":"Crackly wing-joint garlic parm, no deep fryer. 44g protein.","description":"Wing-joint garlic parm wings with skin that crackles, made in the air fryer with no deep fryer and no oil bath. A dusting of baking powder dries the skin so it blisters, a two-temperature cook renders the fat, and a final toss in garlic butter and a snowfall of Parmesan does the rest.","category":"dinner","cuisine":"american","collections":["better-than-takeout","date-night","air-fryer"],"tags":["crowd-pleaser","viral"],"servings":4,"prepMinutes":15,"cookMinutes":50,"difficulty":"easy","equipment":["basket air fryer","wire rack set in a sheet pan","large bowl","small saucepan","paper towels"],"macros":{"kcal":542.1,"protein":44.8,"carbs":8.8,"fat":35.8,"fiber":1.9,"sugar":3.1,"sodium":1229.8,"satfat":13.0},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"air-fryer-garlic-parmesan-wings.jpg","ingredients":[{"group":"Wings","items":[{"qty":32,"unit":"piece","item":"chicken wing flats and drumettes","note":"about 3 lb, patted very dry","ing":"chicken-wings","g":817.0},{"qty":1,"unit":"tbsp","item":"baking powder (not baking soda)","note":null,"ing":"baking-powder","g":13.8},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2}]},{"group":"Garlic Parmesan butter","items":[{"qty":2,"unit":"tbsp","item":"butter","note":null,"ing":"butter","g":28.0},{"qty":4,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":12.0},{"qty":0.5,"unit":"cup","item":"finely grated Parmesan","note":null,"ing":"parmesan","g":50.0},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"finely chopped","ing":"parsley","g":7.5},{"qty":1,"unit":"tsp","item":"lemon zest","note":null,"ing":"lemon-zest","g":2.0},{"qty":0.25,"unit":"tsp","item":"red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4}]},{"group":"Dip and sides","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":1,"unit":"tbsp","item":"finely grated Parmesan","note":null,"ing":"parmesan","g":6.3},{"qty":null,"unit":null,"item":"kosher salt and black pepper","note":"a pinch each","ing":"kosher-salt","g":0.5},{"qty":4,"unit":"stalk","item":"celery","note":"cut into sticks","ing":"celery","g":160.0},{"qty":2,"unit":"medium","item":"carrots","note":"cut into sticks","ing":"carrot","g":122.0}]}],"stepCount":6,"teaser":"Pat the wings very dry with paper towels; dry skin is crisp skin. In a large bowl, toss them with the baking powder, salt, garlic powder…"},{"id":"air-fryer-orange-chicken","title":"Air Fryer Orange Chicken","hook":"Shatter-crisp, real-orange glaze, no deep fryer. 48g protein.","description":"An egg-white and cornstarch coat goes shatter-crisp in the air fryer without a pot of oil. The sauce is fresh orange juice and zest reduced with honey, soy, ginger and garlic until it clings like the takeout version, only brighter and less candy-sweet.","category":"dinner","cuisine":"chinese","collections":["better-than-takeout","family","air-fryer"],"tags":["kid-friendly","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["air fryer","large skillet","medium saucepan","rasp grater"],"macros":{"kcal":611.6,"protein":48.9,"carbs":84.8,"fat":7.7,"fiber":3.9,"sugar":19.0,"sodium":899.0,"satfat":1.5},"diets":["dairy-free","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"air-fryer-orange-chicken.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into 1-inch pieces","ing":"chicken-breast","g":680.0},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.25,"unit":"tsp","item":"ground white pepper","note":null,"ing":"white-pepper","g":0.6},{"qty":0.33,"unit":"cup","item":"cornstarch","note":null,"ing":"cornstarch","g":42.0},{"qty":null,"unit":null,"item":"cooking spray","note":"as needed, for the basket and tops","ing":"cooking-spray","g":4.0}]},{"group":"Orange sauce","items":[{"qty":1,"unit":"tbsp","item":"finely grated orange zest","note":"from 1 large navel orange; zest before juicing","ing":"orange-zest","g":6.0},{"qty":0.75,"unit":"cup","item":"fresh orange juice","note":"from 2 to 3 oranges","ing":"orange-juice","g":186.0},{"qty":3,"unit":"tbsp","item":"honey","note":null,"ing":"honey","g":64.0},{"qty":3,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":48.0},{"qty":2,"unit":"tbsp","item":"rice vinegar","note":null,"ing":"rice-vinegar","g":30.0},{"qty":3,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":9.0},{"qty":1,"unit":"tbsp","item":"grated fresh ginger","note":null,"ing":"ginger","g":6.0},{"qty":0.5,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.9},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":2,"unit":"tbsp","item":"cold water","note":null,"ing":"water","g":30.0},{"qty":1,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":4.5}]},{"group":"To serve","items":[{"qty":1.25,"unit":"cup","item":"jasmine rice","note":"rinsed","ing":"white-rice","g":231.0},{"qty":12,"unit":"oz","item":"broccoli florets","note":null,"ing":"broccoli","g":340.0},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":1,"unit":"tsp","item":"sesame seeds","note":null,"ing":"sesame-seeds","g":3.0}]}],"stepCount":6,"teaser":"Cook the rinsed rice your usual way (about 18 minutes on the stove, plus 10 minutes resting). Steam or microwave the broccoli until bright…"},{"id":"apple-crisp-with-vanilla-yogurt","title":"Apple Crisp with Vanilla Yogurt","hook":"Jammy cinnamon apples, craggy oat top, cold cream. 14g protein.","description":"Old-school apple crisp with jammy cinnamon apples and a craggy, buttery oat-pecan topping, served hot under a big spoonful of cold vanilla yogurt cream. The crisp stays classic; the protein lives in the yogurt, whipped with vanilla whey until it eats like soft whipped cream. Hot and cold in the same spoonful is the whole point.","category":"dessert","cuisine":"american","collections":["sweet-tooth","cozy","family"],"tags":["crowd-pleaser","kid-friendly"],"servings":6,"prepMinutes":35,"cookMinutes":40,"difficulty":"easy","equipment":["8-inch square baking dish","2 mixing bowls","whisk"],"macros":{"kcal":323.0,"protein":14.8,"carbs":44.4,"fat":10.7,"fiber":4.9,"sugar":27.8,"sodium":135.4,"satfat":4.3},"diets":["vegetarian","no-pork","no-beef","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"apple-crisp-with-vanilla-yogurt.jpg","ingredients":[{"group":"Apples","items":[{"qty":4,"unit":"medium","item":"crisp apples (Honeycrisp, Braeburn or Granny Smith)","note":"cored and sliced ¼ inch thick, peels on","ing":"apple","g":660.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.0},{"qty":2,"unit":"tbsp","item":"light brown sugar","note":"packed","ing":"brown-sugar","g":28.0},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":1,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":2.6},{"qty":0.25,"unit":"tsp","item":"ground nutmeg","note":null,"ing":"nutmeg","g":0.5},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5}]},{"group":"Crisp topping","items":[{"qty":0.75,"unit":"cup","item":"old-fashioned rolled oats","note":null,"ing":"rolled-oats","g":61.0},{"qty":0.25,"unit":"cup","item":"oat flour","note":null,"ing":"oat-flour","g":26.0},{"qty":0.25,"unit":"cup","item":"pecans","note":"chopped","ing":"pecans","g":27.0},{"qty":3,"unit":"tbsp","item":"light brown sugar","note":"packed","ing":"brown-sugar","g":41.0},{"qty":0.5,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":1.3},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":3,"unit":"tbsp","item":"cold unsalted butter","note":"cut into small cubes","ing":"unsalted-butter","g":43.0}]},{"group":"Vanilla yogurt","items":[{"qty":2,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":454.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":1,"unit":"tbsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":20.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":2,"unit":"tbsp","item":"skim milk","note":null,"ing":"skim-milk","g":31.0}]}],"stepCount":5,"teaser":"Heat the oven to 375°F (190°C). Toss the apples with the lemon juice, brown sugar, cornstarch, cinnamon, nutmeg and salt right in an 8-inch…"},{"id":"apple-pie-overnight-oats","title":"Apple Pie Overnight Oats","hook":"Apple pie filling, pecan crumble, four jars done. 35g protein.","description":"Four jars of creamy vanilla-cinnamon oats layered with a quick stovetop apple pie filling and a crunchy pecan-graham crumble. Cooking the apples for 8 minutes, instead of stirring them in raw, is what makes this taste like pie rather than a fruit salad.","category":"breakfast","cuisine":"american","collections":["meal-prep","cozy","sweet-tooth"],"tags":["make-ahead","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":14,"difficulty":"easy","equipment":["4 jars (12 to 16 oz) with lids","medium skillet","large bowl","zip-top bag"],"macros":{"kcal":494.5,"protein":35.6,"carbs":65.0,"fat":11.4,"fiber":10.1,"sugar":25.0,"sodium":246.1,"satfat":2.1},"diets":["vegetarian","no-pork","no-beef","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"apple-pie-overnight-oats.jpg","ingredients":[{"group":"Apple pie filling","items":[{"qty":2,"unit":"medium","item":"apples","note":"Honeycrisp or Granny Smith, cored and cut into ½-inch dice","ing":"apple","g":364.0},{"qty":1,"unit":"tsp","item":"unsalted butter","note":null,"ing":"unsalted-butter","g":4.7},{"qty":1,"unit":"tbsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":20.0},{"qty":1,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":2.6},{"qty":0.125,"unit":"tsp","item":"ground nutmeg","note":null,"ing":"nutmeg","g":0.3},{"qty":1,"unit":"tsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":5.1},{"qty":1,"unit":"tsp","item":"cornstarch","note":null,"ing":"cornstarch","g":2.7},{"qty":3,"unit":"tbsp","item":"water","note":null,"ing":"water","g":44.0}]},{"group":"Oats","items":[{"qty":2,"unit":"cup","item":"old-fashioned rolled oats","note":null,"ing":"rolled-oats","g":162.0},{"qty":2,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":64.0},{"qty":4,"unit":"tsp","item":"chia seeds","note":null,"ing":"chia-seeds","g":16.0},{"qty":2,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":5.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":2,"unit":"cup","item":"skim milk","note":null,"ing":"skim-milk","g":490.0},{"qty":2,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":454.0},{"qty":1,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":4.3}]},{"group":"Crumble","items":[{"qty":0.25,"unit":"cup","item":"pecans","note":"toasted and chopped","ing":"pecans","g":27.0},{"qty":2,"unit":"sheet","item":"graham crackers","note":"crushed","ing":"graham-crackers","g":28.0}]}],"stepCount":5,"teaser":"Toast the pecans in a dry medium skillet over medium heat, shaking often, for 3 to 4 minutes, until fragrant, then tip them onto a board to…"},{"id":"avocado-toast-jammy-eggs","title":"Avocado Toast with Jammy Eggs and Cottage Cheese","hook":"Whipped cottage cheese, jammy yolks, crackly sourdough. 33g protein.","description":"Crackly sourdough spread with lemony whipped cottage cheese, smashed avocado and two jammy, deep-orange-yolked eggs each, finished with everything seasoning and chili flakes. The whipped cottage cheese layer is the move: it tastes like a fancy café's whipped ricotta and doubles the protein.","category":"breakfast","cuisine":"american","collections":["date-night"],"tags":["no-oven","viral"],"servings":2,"prepMinutes":10,"cookMinutes":10,"difficulty":"easy","equipment":["small saucepan","bowl of ice water","small food processor or immersion blender","toaster"],"macros":{"kcal":472.1,"protein":33.9,"carbs":38.6,"fat":20.4,"fiber":5.2,"sugar":6.5,"sodium":1133.7,"satfat":5.3},"diets":["vegetarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"avocado-toast-jammy-eggs.jpg","ingredients":[{"group":"Jammy eggs","items":[{"qty":4,"unit":"large","item":"eggs","note":"straight from the fridge","ing":"egg-large","g":200.0}]},{"group":"Whipped cottage cheese","items":[{"qty":1,"unit":"cup","item":"1% cottage cheese","note":null,"ing":"cottage-cheese-1","g":226.0},{"qty":0.5,"unit":"tsp","item":"finely grated lemon zest","note":null,"ing":"lemon-zest","g":1.0},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6}]},{"group":"Toast","items":[{"qty":2,"unit":"slice","item":"sourdough bread","note":"thick-cut","ing":"sourdough-bread","g":112.0},{"qty":0.75,"unit":"medium","item":"ripe avocado","note":null,"ing":"avocado","g":102.0},{"qty":2,"unit":"tsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":10.0},{"qty":0.0625,"unit":"tsp","item":"kosher salt","note":"a pinch, for the avocado","ing":"kosher-salt","g":0.2},{"qty":1,"unit":"tsp","item":"everything bagel seasoning","note":null,"ing":"everything-bagel-seasoning","g":3.0},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4},{"qty":3,"unit":"piece","item":"radishes","note":"very thinly sliced","ing":"radishes","g":14.0}]}],"stepCount":6,"teaser":"Bring a small saucepan of water to a rolling boil. Lower in the eggs with a spoon and boil exactly 6 minutes 30 seconds for set whites and…"},{"id":"baked-egg-bites","title":"Baked Egg Bites","hook":"Silky coffee-shop bacon-Gruyère bites for pennies. 29g protein.","description":"The velvety bacon-and-Gruyère bites from the coffee-shop counter, made in a muffin tin at home. Blending the eggs with cottage cheese and baking them low over a pan of steam gives that silky, sous-vide texture with no rubbery edges.","category":"breakfast","cuisine":"american","collections":["meal-prep","better-than-takeout"],"tags":["make-ahead","freezer-friendly","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":35,"difficulty":"easy","equipment":["blender","12-cup muffin tin","roasting pan or 9x13-inch pan","skillet"],"macros":{"kcal":328.9,"protein":29.1,"carbs":4.0,"fat":21.1,"fiber":0.1,"sugar":3.1,"sodium":856.2,"satfat":8.4},"diets":["gluten-free","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"baked-egg-bites.jpg","ingredients":[{"group":null,"items":[{"qty":3,"unit":"slice","item":"center-cut bacon","note":null,"ing":"bacon","g":84.0},{"qty":6,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":300.0},{"qty":1,"unit":"cup","item":"liquid egg whites","note":null,"ing":"egg-white","g":243.0},{"qty":1,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":226.0},{"qty":2,"unit":"oz","item":"Gruyère","note":"finely shredded, divided","ing":"gruyere","g":57.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6},{"qty":1,"unit":"tsp","item":"hot sauce","note":null,"ing":"hot-sauce","g":4.7},{"qty":2,"unit":"tbsp","item":"chopped fresh chives","note":null,"ing":"chives","g":6.0},{"qty":1,"unit":"g","item":"cooking spray","note":"for the tin","ing":"cooking-spray","g":1.0}]}],"stepCount":6,"teaser":"Heat the oven to 300°F (150°C) with a rack in the middle. Put a roasting pan on the lowest rack and fill it with 1 inch of boiling water;…"},{"id":"baked-turkey-meatballs-mozzarella","title":"Baked Turkey Meatballs with Melted Mozzarella","hook":"Tender turkey meatballs under a bubbling mozzarella lid. 48g protein.","description":"Turkey meatballs are usually dry because lean meat has nothing to hold moisture. A panade of cottage cheese and panko fixes it: the curds melt into the meat and keep every ball soft and juicy. They brown in a hot oven, then get nestled into marinara and blanketed with mozzarella in the same skillet.","category":"dinner","cuisine":"italian","collections":["family","cozy","one-pan"],"tags":["kid-friendly","freezer-friendly","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["12-inch oven-safe skillet","large bowl","instant-read thermometer"],"macros":{"kcal":508.4,"protein":48.4,"carbs":18.0,"fat":26.9,"fiber":3.0,"sugar":8.6,"sodium":1387.6,"satfat":9.2},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"baked-turkey-meatballs-mozzarella.jpg","ingredients":[{"group":"Meatballs","items":[{"qty":0.5,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":113.0},{"qty":0.33,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":20.0},{"qty":1,"unit":"large","item":"egg","note":null,"ing":"egg-large","g":50.0},{"qty":1.5,"unit":"lb","item":"93% lean ground turkey","note":null,"ing":"ground-turkey-93","g":680.0},{"qty":1,"unit":"oz","item":"Parmesan","note":"finely grated, about ½ cup","ing":"parmesan","g":28.0},{"qty":3,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":9.0},{"qty":2,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":2.0},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.5},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.9},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tsp","item":"olive oil","note":"for the skillet","ing":"olive-oil","g":4.5}]},{"group":"To finish","items":[{"qty":2,"unit":"cup","item":"marinara sauce","note":null,"ing":"marinara","g":528.0},{"qty":1,"unit":"cup","item":"shredded part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":113.0},{"qty":0.25,"unit":"cup","item":"fresh basil leaves","note":null,"ing":"basil","g":6.0}]}],"stepCount":7,"teaser":"Heat the oven to 425°F (220°C) and brush a 12-inch oven-safe skillet with the oil. In a large bowl, mash the cottage cheese with a fork…"},{"id":"baked-ziti","title":"Baked Ziti","hook":"Sausage ragù, creamy ricotta pockets, crusty cheese top. 46g protein.","description":"Red-sauce-joint baked ziti with spicy Italian turkey sausage in the sauce and pockets of lemony ricotta and cottage cheese tucked between the layers, so every scoop hits something creamy. The ziti goes in underdone and finishes soaking up sauce in the oven, which is how it stays saucy instead of dry.","category":"dinner","cuisine":"italian","collections":["family","meal-prep","budget"],"tags":["freezer-friendly","make-ahead","kid-friendly"],"servings":6,"prepMinutes":20,"cookMinutes":65,"difficulty":"easy","equipment":["3-quart baking dish (9x13-inch or oval)","large deep skillet","large pot","medium bowl","foil"],"macros":{"kcal":632.4,"protein":46.9,"carbs":61.8,"fat":22.0,"fiber":5.1,"sugar":11.0,"sodium":1320.3,"satfat":9.2},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"baked-ziti.jpg","ingredients":[{"group":"Sausage sauce","items":[{"qty":1,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":4.5},{"qty":1.25,"unit":"lb","item":"Italian turkey sausage","note":"hot or sweet, casings removed","ing":"turkey-italian-sausage","g":567.0},{"qty":1,"unit":"medium","item":"yellow onion","note":"diced","ing":"yellow-onion","g":110.0},{"qty":4,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":12.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":1,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":1.0},{"qty":0.5,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.9},{"qty":1,"unit":"can","item":"crushed tomatoes","note":"28 oz","ing":"crushed-tomatoes","g":794.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":"plus more for the pasta water","ing":"kosher-salt","g":1.0}]},{"group":"Ricotta filling","items":[{"qty":1,"unit":"cup","item":"part-skim ricotta","note":null,"ing":"ricotta-part-skim","g":246.0},{"qty":1,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":226.0},{"qty":1,"unit":"large","item":"egg","note":null,"ing":"egg-large","g":50.0},{"qty":1,"unit":"tsp","item":"lemon zest","note":null,"ing":"lemon-zest","g":2.0},{"qty":1.5,"unit":"oz","item":"Parmesan","note":"finely grated, about ¾ cup, divided","ing":"parmesan","g":43.0},{"qty":0.33,"unit":"cup","item":"fresh basil","note":"chopped, plus leaves to serve","ing":"basil","g":8.0}]},{"group":"Pasta and topping","items":[{"qty":12,"unit":"oz","item":"ziti or penne","note":null,"ing":"ziti","g":340.0},{"qty":1.5,"unit":"cup","item":"shredded part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":170.0}]}],"stepCount":7,"teaser":"Heat the oven to 375°F (190°C) and bring a large pot of salted water to a…"},{"id":"balsamic-chicken-caprese","title":"Balsamic Chicken Caprese","hook":"Melty mozzarella, juicy cutlets, sticky balsamic glaze. 58g protein.","description":"Golden chicken cutlets under a melted, blistered cap of fresh mozzarella, topped with garlicky marinated cherry tomatoes and a honey-balsamic glaze you reduce in the time it takes the chicken to cook. It looks like a restaurant plate, takes 30 minutes and works for a weeknight or a date night.","category":"dinner","cuisine":"italian","collections":["date-night","one-pan"],"tags":["crowd-pleaser"],"servings":4,"prepMinutes":10,"cookMinutes":20,"difficulty":"easy","equipment":["12-inch oven-safe skillet","small saucepan","small bowl","instant-read thermometer"],"macros":{"kcal":515.9,"protein":58.3,"carbs":15.2,"fat":23.1,"fiber":1.2,"sugar":11.1,"sodium":745.3,"satfat":9.7},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"balsamic-chicken-caprese.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.75,"unit":"lb","item":"boneless skinless chicken breasts","note":"2 very large (about 14 oz each), halved horizontally into 4 cutlets","ing":"chicken-breast","g":794.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":1.0},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":8,"unit":"oz","item":"fresh mozzarella","note":"sliced into 8 rounds and patted dry","ing":"fresh-mozzarella","g":227.0}]},{"group":"Balsamic glaze","items":[{"qty":0.5,"unit":"cup","item":"balsamic vinegar","note":null,"ing":"balsamic-vinegar","g":128.0},{"qty":1,"unit":"tbsp","item":"honey","note":null,"ing":"honey","g":21.0},{"qty":1,"unit":"clove","item":"garlic","note":"smashed","ing":"garlic","g":3.0}]},{"group":"Tomato topping","items":[{"qty":2,"unit":"cup","item":"cherry tomatoes","note":"halved","ing":"cherry-tomatoes","g":298.0},{"qty":2,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":6.0},{"qty":1.5,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":7.0},{"qty":0.33,"unit":"cup","item":"fresh basil leaves","note":"torn, plus small leaves to serve","ing":"basil","g":8.0}]}],"steps":["Toss the tomatoes with the grated garlic, 1½ tsp oil, the basil and ¼ tsp salt in a small bowl and let them sit while you cook; they will release juice and turn glossy.","Simmer the balsamic, honey and smashed garlic in a small saucepan over medium-low until reduced by about half and syrupy enough to coat a spoon, 8 to 10 minutes. 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Use 3 tbsp and skip the saucepan.","Serve over arugula or with crusty bread to catch the tomato and balsamic juices."],"storage":"Keeps 3 days in the fridge, with the tomatoes stored separately. Reheat the chicken covered at 350°F (175°C) for 10 to 12 minutes, then add the cold tomatoes and glaze."},{"id":"bang-bang-shrimp-tacos","title":"Bang Bang Shrimp Tacos","hook":"Crisp shrimp, creamy-sweet-spicy sauce, lime slaw. 42g protein.","description":"Crisp-edged shrimp tossed in the creamy, sweet, spicy sauce everyone orders as an appetizer, piled into charred corn tortillas with a sharp lime-cabbage slaw. Greek yogurt takes over half the mayo's job in the sauce so it stays rich and the plate stays lean, all in about 30 minutes.","category":"dinner","cuisine":"american","collections":["better-than-takeout","date-night"],"tags":["spicy","crowd-pleaser","viral","no-oven"],"servings":4,"prepMinutes":20,"cookMinutes":12,"difficulty":"easy","equipment":["12-inch cast-iron skillet","large bowl","tongs"],"macros":{"kcal":523.3,"protein":42.0,"carbs":57.7,"fat":16.1,"fiber":9.7,"sugar":12.1,"sodium":871.5,"satfat":2.0},"diets":["pescatarian","gluten-free","no-pork","no-beef","nut-free"],"free":false,"addedOn":"2026-10-01","image":"bang-bang-shrimp-tacos.jpg","ingredients":[{"group":"Shrimp","items":[{"qty":1.5,"unit":"lb","item":"large shrimp","note":"peeled, deveined, tails off","ing":"shrimp","g":680.0},{"qty":2,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":16.0},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":1.5,"unit":"tbsp","item":"vegetable oil","note":"divided","ing":"vegetable-oil","g":20.0}]},{"group":"Bang bang sauce","items":[{"qty":0.25,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":57.0},{"qty":3,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":45.0},{"qty":3,"unit":"tbsp","item":"Thai sweet chili sauce","note":null,"ing":"sweet-chili-sauce","g":53.0},{"qty":1,"unit":"tbsp","item":"sriracha","note":null,"ing":"sriracha","g":19.5},{"qty":1,"unit":"tsp","item":"lime juice","note":null,"ing":"lime-juice","g":5.0}]},{"group":"Lime slaw","items":[{"qty":3,"unit":"cup","item":"shredded red cabbage","note":null,"ing":"red-cabbage","g":210.0},{"qty":1,"unit":"medium","item":"carrot","note":"coarsely grated","ing":"carrot","g":61.0},{"qty":0.5,"unit":"cup","item":"chopped fresh cilantro","note":null,"ing":"cilantro","g":8.0},{"qty":2,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":30.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"To serve","items":[{"qty":12,"unit":"tortilla","item":"corn tortillas","note":null,"ing":"corn-tortilla","g":288.0},{"qty":1,"unit":null,"item":"avocado","note":"sliced","ing":"avocado","g":136.0},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":1,"unit":null,"item":"lime","note":"cut into wedges","ing":"lime","g":67.0}]}],"stepCount":7,"teaser":"Whisk the bang bang sauce ingredients together and set a third aside in a small bowl for…"},{"id":"beef-and-broccoli","title":"Beef and Broccoli","hook":"Velvety flank, glossy oyster sauce, snappy broccoli. 46g protein.","description":"A pinch of baking soda does what restaurant kitchens do: it velvets lean flank steak so every slice stays tender even when it's cooked hard and fast. The oyster-soy sauce is glossy, savory and just sweet enough, and the broccoli stays snappy because it's steamed on its own first.","category":"dinner","cuisine":"chinese","collections":["better-than-takeout","family"],"tags":["kid-friendly","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":25,"cookMinutes":15,"difficulty":"easy","equipment":["wok or 12-inch skillet","sharp chef's knife","medium saucepan"],"macros":{"kcal":616.4,"protein":46.1,"carbs":64.5,"fat":18.8,"fiber":4.1,"sugar":5.5,"sodium":1050.6,"satfat":5.3},"diets":["dairy-free","no-pork","nut-free","egg-free"],"free":false,"addedOn":"2026-10-01","image":"beef-and-broccoli.jpg","ingredients":[{"group":"Beef","items":[{"qty":1.5,"unit":"lb","item":"flank steak","note":"sliced ¼ inch thick against the grain","ing":"flank-steak","g":680.0},{"qty":0.25,"unit":"tsp","item":"baking soda","note":null,"ing":"baking-soda","g":1.1},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":1,"unit":"tsp","item":"vegetable oil","note":null,"ing":"vegetable-oil","g":4.5}]},{"group":"Sauce","items":[{"qty":0.33,"unit":"cup","item":"low-sodium beef broth","note":null,"ing":"beef-broth","g":79.0},{"qty":3,"unit":"tbsp","item":"oyster sauce","note":null,"ing":"oyster-sauce","g":54.0},{"qty":2,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":32.0},{"qty":1,"unit":"tbsp","item":"light brown sugar","note":null,"ing":"brown-sugar","g":13.8},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":1,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":4.5},{"qty":0.25,"unit":"tsp","item":"ground white pepper","note":null,"ing":"white-pepper","g":0.6}]},{"group":"Stir-fry","items":[{"qty":1,"unit":"lb","item":"broccoli florets","note":"bite-size, stems peeled and sliced","ing":"broccoli","g":454.0},{"qty":0.25,"unit":"cup","item":"water","note":null,"ing":"water","g":59.0},{"qty":4,"unit":"tsp","item":"vegetable oil","note":"divided","ing":"vegetable-oil","g":18.2},{"qty":4,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":12.0},{"qty":1,"unit":"tbsp","item":"grated fresh ginger","note":null,"ing":"ginger","g":6.0}]},{"group":"To serve","items":[{"qty":1.25,"unit":"cup","item":"jasmine rice","note":"rinsed","ing":"white-rice","g":231.0},{"qty":1,"unit":"tsp","item":"sesame seeds","note":null,"ing":"sesame-seeds","g":3.0}]}],"stepCount":6,"teaser":"Slice the flank with the grain into 2-inch-wide strips, then cut each strip across the grain into ¼-inch (6 mm) slices. Toss with the…"},{"id":"beef-gyros","title":"Beef Gyros with Tzatziki","hook":"Shaved, crisp-edged gyro meat with no spit needed. 49g protein.","description":"Real gyro texture without a vertical spit. Blitzing seasoned lean beef into a tacky paste and baking it as a loaf gives you dense, sliceable meat that crisps in a hot pan like it came off the cone, and thick garlicky tzatziki and warm pita do the rest.","category":"dinner","cuisine":"greek","collections":["better-than-takeout","meal-prep"],"tags":["make-ahead","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":60,"difficulty":"medium","equipment":["food processor","9x5-inch loaf pan","cast-iron skillet","box grater"],"macros":{"kcal":525.2,"protein":49.4,"carbs":43.4,"fat":16.4,"fiber":3.1,"sugar":5.2,"sodium":1205.5,"satfat":6.5},"diets":["no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"beef-gyros.jpg","ingredients":[{"group":"Gyro meat","items":[{"qty":1.5,"unit":"lb","item":"93% lean ground beef","note":null,"ing":"ground-beef-93","g":680.0},{"qty":0.5,"unit":"medium","item":"yellow onion","note":"roughly chopped","ing":"yellow-onion","g":55.0},{"qty":4,"unit":"clove","item":"garlic","note":null,"ing":"garlic","g":12.0},{"qty":2,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":2.0},{"qty":1,"unit":"tsp","item":"dried rosemary","note":null,"ing":"rosemary-dried","g":1.2},{"qty":1,"unit":"tsp","item":"dried thyme","note":null,"ing":"thyme-dried","g":1.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":4.7},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2}]},{"group":"Tzatziki","items":[{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":0.5,"unit":null,"item":"English cucumber","note":"coarsely grated and squeezed dry","ing":"cucumber","g":150.0},{"qty":1,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":3.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":2,"unit":"tbsp","item":"chopped fresh dill","note":null,"ing":"dill","g":2.1},{"qty":1,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":4.5},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"To serve","items":[{"qty":4,"unit":null,"item":"pitas","note":"pocketless Greek-style if you can find them","ing":"pita","g":240.0},{"qty":1,"unit":"medium","item":"tomato","note":"sliced","ing":"tomato","g":123.0},{"qty":0.25,"unit":"medium","item":"red onion","note":"thinly sliced","ing":"red-onion","g":28.0},{"qty":1,"unit":"cup","item":"shredded romaine","note":null,"ing":"romaine","g":47.0},{"qty":0.25,"unit":"cup","item":"crumbled feta","note":null,"ing":"feta","g":37.0}]}],"stepCount":6,"teaser":"Heat the oven to 350°F (175°C). 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Then they braise in a shallow pool of tomato sauce under foil and finish uncovered with a bubbling, browned mozzarella-Parmesan lid.","category":"dinner","cuisine":"american","collections":["family","meal-prep","budget","cozy"],"tags":["kid-friendly","make-ahead","freezer-friendly"],"servings":4,"prepMinutes":20,"cookMinutes":55,"difficulty":"easy","equipment":["9x13-inch baking dish","large skillet","foil"],"macros":{"kcal":498.7,"protein":43.1,"carbs":41.3,"fat":18.7,"fiber":7.8,"sugar":14.8,"sodium":1231.8,"satfat":8.1},"diets":["gluten-free","no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"beef-rice-stuffed-peppers.jpg","ingredients":[{"group":"Peppers","items":[{"qty":4,"unit":"large","item":"bell peppers (red, orange or yellow)","note":"halved lengthwise through the stem, seeds removed","ing":"bell-pepper-red","g":656.0},{"qty":1,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":4.5},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Filling","items":[{"qty":1.25,"unit":"lb","item":"93% lean ground beef","note":null,"ing":"ground-beef-93","g":567.0},{"qty":1,"unit":"medium","item":"yellow onion","note":"finely diced","ing":"yellow-onion","g":110.0},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":1,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":1.0},{"qty":1,"unit":"can","item":"diced tomatoes","note":"14.5 oz, undrained","ing":"diced-tomatoes","g":411.0},{"qty":1,"unit":"tbsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":17.2},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1.5,"unit":"cup","item":"cooked white rice","note":"leftover rice is perfect","ing":"cooked-white-rice","g":237.0}]},{"group":"To bake and finish","items":[{"qty":1,"unit":"can","item":"tomato sauce","note":"8 oz","ing":"tomato-sauce","g":227.0},{"qty":1,"unit":"cup","item":"shredded part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":113.0},{"qty":2,"unit":"tbsp","item":"grated Parmesan","note":null,"ing":"parmesan","g":12.5},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":7.5}]}],"stepCount":6,"teaser":"Heat the oven to 400°F (200°C). Rub the pepper halves with the oil and salt and set them cut side up in the baking dish. Bake 10 minutes,…"},{"id":"beef-stroganoff","title":"Beef Stroganoff","hook":"Seared sirloin, deep-brown mushrooms, tangy cream gravy. 55g protein.","description":"The diner classic, done properly: thin strips of sirloin seared fast so they stay tender, a full pound of mushrooms browned until meaty, and a Dijon-spiked gravy finished with Greek yogurt and a little sour cream for that signature tang. Spooned over buttery egg noodles, it is cozy enough for a snow day and quick enough for a Tuesday.","category":"dinner","cuisine":"american","collections":["cozy","family"],"tags":["no-oven","crowd-pleaser"],"servings":4,"prepMinutes":15,"cookMinutes":30,"difficulty":"easy","equipment":["wide Dutch oven or 12-inch deep skillet","large pot","small bowl","colander"],"macros":{"kcal":623.2,"protein":55.2,"carbs":56.8,"fat":19.4,"fiber":3.8,"sugar":6.8,"sodium":777.8,"satfat":7.4},"diets":["no-pork","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"beef-stroganoff.jpg","ingredients":[{"group":"Beef and mushrooms","items":[{"qty":1.5,"unit":"lb","item":"top sirloin steak","note":"sliced across the grain into ¼-inch strips","ing":"sirloin-steak","g":680.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":"divided, plus more for the noodle water","ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tbsp","item":"olive oil","note":"divided","ing":"olive-oil","g":13.5},{"qty":1,"unit":"tbsp","item":"salted butter","note":null,"ing":"butter","g":14.0},{"qty":1,"unit":"lb","item":"cremini mushrooms","note":"sliced","ing":"cremini-mushrooms","g":454.0},{"qty":1,"unit":"large","item":"yellow onion","note":"halved and thinly sliced","ing":"yellow-onion","g":150.0},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0}]},{"group":"Gravy","items":[{"qty":2,"unit":"tbsp","item":"all-purpose flour","note":null,"ing":"all-purpose-flour","g":16.0},{"qty":1,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":2.3},{"qty":1.5,"unit":"cup","item":"low-sodium beef broth","note":null,"ing":"beef-broth","g":360.0},{"qty":1,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":15.6},{"qty":2,"unit":"tsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":11.5},{"qty":0.75,"unit":"cup","item":"2% plain Greek yogurt","note":"at room temperature","ing":"greek-yogurt-2","g":170.0},{"qty":0.25,"unit":"cup","item":"light sour cream","note":"at room temperature","ing":"sour-cream-light","g":57.0}]},{"group":"To serve","items":[{"qty":8,"unit":"oz","item":"wide egg noodles","note":null,"ing":"egg-noodles","g":227.0},{"qty":2,"unit":"tbsp","item":"fresh dill or parsley","note":"chopped","ing":"dill","g":2.0}]}],"stepCount":7,"teaser":"Bring a large pot of salted water to a boil. Pat the beef strips dry and toss with ½ tsp salt and the…"},{"id":"berry-cheesecake-yogurt-bowl","title":"Berry Cheesecake Yogurt Bowl","hook":"Warm jammy berries over cold cheesecake filling. 29g protein.","description":"Thick, tangy cheesecake filling for breakfast: Greek yogurt whipped with cream cheese, lemon and a spoon of cheesecake pudding mix, under warm jammy berries and buttery graham crumbs. Two minutes in the microwave makes the compote; the contrast of warm fruit and cold filling is the whole point.","category":"breakfast","cuisine":"american","collections":["sweet-tooth"],"tags":["no-oven","viral"],"servings":1,"prepMinutes":5,"cookMinutes":2,"difficulty":"easy","equipment":["small microwave-safe bowl","whisk or fork","serving bowl"],"macros":{"kcal":349.0,"protein":29.4,"carbs":50.6,"fat":3.7,"fiber":5.8,"sugar":29.9,"sodium":573.8,"satfat":0.8},"diets":["vegetarian","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"berry-cheesecake-yogurt-bowl.jpg","ingredients":[{"group":"Cheesecake yogurt","items":[{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":1,"unit":"oz","item":"fat-free cream cheese","note":"softened","ing":"cream-cheese-fat-free","g":28.0},{"qty":2,"unit":"tsp","item":"sugar-free cheesecake instant pudding mix","note":null,"ing":"sugar-free-pudding-mix","g":5.9},{"qty":0.5,"unit":"tsp","item":"finely grated lemon zest","note":null,"ing":"lemon-zest","g":1.0},{"qty":0.5,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":2.2}]},{"group":"Warm berries and crumble","items":[{"qty":0.75,"unit":"cup","item":"frozen mixed berries","note":null,"ing":"mixed-berries","g":116.0},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":1,"unit":"tsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":5.1},{"qty":1,"unit":"sheet","item":"graham cracker","note":"coarsely crushed","ing":"graham-crackers","g":14.0},{"qty":0.25,"unit":"cup","item":"fresh raspberries","note":null,"ing":"raspberries","g":31.0}]}],"stepCount":4,"teaser":"In a microwave-safe bowl, combine the frozen berries, honey and lemon juice. 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Makes 12; a serving is two.","category":"breakfast","cuisine":"american","collections":["meal-prep","sweet-tooth","family"],"tags":["make-ahead","freezer-friendly","kid-friendly"],"servings":6,"prepMinutes":20,"cookMinutes":22,"difficulty":"easy","equipment":["12-cup muffin tin","paper liners","blender or food processor","2 mixing bowls"],"macros":{"kcal":361.4,"protein":26.6,"carbs":51.1,"fat":9.0,"fiber":2.2,"sugar":19.8,"sodium":524.0,"satfat":4.8},"diets":["vegetarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"blueberry-protein-muffins.jpg","ingredients":[{"group":"Dry","items":[{"qty":1.25,"unit":"cup","item":"all-purpose flour","note":"spooned and leveled","ing":"all-purpose-flour","g":156.0},{"qty":3,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":96.0},{"qty":2,"unit":"tsp","item":"baking powder","note":null,"ing":"baking-powder","g":9.2},{"qty":0.5,"unit":"tsp","item":"baking soda","note":null,"ing":"baking-soda","g":2.3},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Wet","items":[{"qty":1,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":226.0},{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":2,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":100.0},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":0.33,"unit":"cup","item":"granulated sugar","note":null,"ing":"sugar","g":66.0},{"qty":0.25,"unit":"cup","item":"zero-calorie granulated sweetener","note":"monk fruit or erythritol blend","ing":"zero-cal-sweetener","g":47.0},{"qty":3,"unit":"tbsp","item":"unsalted butter","note":"melted","ing":"unsalted-butter","g":43.0},{"qty":2,"unit":"tsp","item":"finely grated lemon zest","note":null,"ing":"lemon-zest","g":4.0},{"qty":2,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":8.7}]},{"group":"Berries and topping","items":[{"qty":1.5,"unit":"cup","item":"blueberries","note":"fresh, or frozen straight from the freezer","ing":"blueberries","g":222.0},{"qty":1,"unit":"tbsp","item":"granulated sugar","note":"for sprinkling","ing":"sugar","g":12.0}]}],"stepCount":6,"teaser":"Heat the oven to 425°F (220°C) and line a 12-cup muffin tin with paper liners. Whisk the flour, protein powder, baking powder, baking soda…"},{"id":"buffalo-chicken-dip","title":"Buffalo Chicken Dip","hook":"Buffalo heat, blue cheese, cold celery for dunking. 25g protein.","description":"The game-day dip, made with so much chicken it's basically a meal: tangy buffalo heat, a cool ranch-style backbone from dill, garlic and onion, melted sharp cheddar and funky blue cheese on top. Greek yogurt and a little light cream cheese keep it creamy without the usual grease slick. Bake it in cast iron and bring the skillet straight to the table.","category":"snack","cuisine":"american","collections":["family","meal-prep"],"tags":["spicy","crowd-pleaser","make-ahead"],"servings":8,"prepMinutes":15,"cookMinutes":22,"difficulty":"easy","equipment":["10-inch cast-iron skillet or 1½-quart baking dish","large bowl"],"macros":{"kcal":214.5,"protein":25.8,"carbs":7.4,"fat":8.6,"fiber":1.6,"sugar":3.6,"sodium":650.9,"satfat":4.6},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"buffalo-chicken-dip.jpg","ingredients":[{"group":"Dip","items":[{"qty":4,"unit":"oz","item":"light cream cheese","note":"softened","ing":"cream-cheese-light","g":113.0},{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":0.5,"unit":"cup","item":"buffalo wing sauce","note":"plus more to taste","ing":"buffalo-sauce","g":113.0},{"qty":1,"unit":"tsp","item":"dried dill","note":null,"ing":"dill-dried","g":1.0},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"onion powder","note":null,"ing":"onion-powder","g":2.4},{"qty":3,"unit":"cup","item":"shredded cooked chicken breast","note":"from about 1¼ lb raw, or a rotisserie chicken's breast meat","ing":"cooked-chicken-breast","g":420.0},{"qty":1,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":"divided","ing":"cheddar-reduced-fat","g":113.0},{"qty":0.25,"unit":"cup","item":"crumbled blue cheese","note":"divided","ing":"blue-cheese","g":34.0},{"qty":2,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0}]},{"group":"To serve","items":[{"qty":6,"unit":"stalk","item":"celery","note":"cut into sticks","ing":"celery","g":240.0},{"qty":4,"unit":"medium","item":"carrots","note":"peeled and cut into sticks","ing":"carrot","g":244.0}]}],"stepCount":5,"teaser":"Heat the oven to 375°F…"},{"id":"buffalo-chicken-mac-and-cheese","title":"Buffalo Chicken Mac and Cheese","hook":"Game-day buffalo dip, baked into bubbling mac. 46g protein.","description":"Everything you love about buffalo chicken dip, folded into baked shells: tangy hot sauce, sharp cheddar, a creamy cream-cheese sauce and a golden panko crust. The sauce is skim milk thickened with cornstarch and enriched with fat-free cream cheese, so it stays rich and clingy while shredded chicken does the heavy lifting on protein.","category":"dinner","cuisine":"american","collections":["better-than-takeout","family","meal-prep"],"tags":["spicy","crowd-pleaser","make-ahead"],"servings":6,"prepMinutes":15,"cookMinutes":45,"difficulty":"easy","equipment":["3-quart baking dish","large pot","medium saucepan","whisk","instant-read thermometer"],"macros":{"kcal":505.7,"protein":46.4,"carbs":48.0,"fat":12.7,"fiber":2.1,"sugar":6.4,"sodium":1286.5,"satfat":6.3},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"buffalo-chicken-mac-and-cheese.jpg","ingredients":[{"group":"Buffalo chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":null,"ing":"chicken-breast","g":680.0},{"qty":0.33,"unit":"cup","item":"buffalo wing sauce","note":null,"ing":"buffalo-sauce","g":75.0}]},{"group":"Cheese sauce","items":[{"qty":1.5,"unit":"cup","item":"skim milk","note":"cold","ing":"skim-milk","g":367.0},{"qty":2,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":16.0},{"qty":4,"unit":"oz","item":"fat-free cream cheese","note":"cubed","ing":"cream-cheese-fat-free","g":113.0},{"qty":6,"unit":"oz","item":"reduced-fat sharp cheddar","note":"shredded from a block, about 1½ cups","ing":"cheddar-reduced-fat","g":170.0},{"qty":0.33,"unit":"cup","item":"buffalo wing sauce","note":"plus more to drizzle","ing":"buffalo-sauce","g":75.0},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"onion powder","note":null,"ing":"onion-powder","g":1.2}]},{"group":"Pasta and topping","items":[{"qty":10,"unit":"oz","item":"medium pasta shells","note":null,"ing":"shells","g":283.0},{"qty":null,"unit":null,"item":"kosher salt","note":"for the cooking water, to taste","ing":"kosher-salt","g":2.0},{"qty":0.5,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":30.0},{"qty":2,"unit":"tsp","item":"salted butter","note":"melted","ing":"butter","g":9.5},{"qty":1,"unit":"oz","item":"blue cheese crumbles","note":"about ¼ cup","ing":"blue-cheese","g":28.0},{"qty":1,"unit":"stalk","item":"celery","note":"finely diced","ing":"celery","g":40.0},{"qty":2,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0}]}],"stepCount":6,"teaser":"Heat the oven to 400°F (200°C). Put the chicken in a medium saucepan, cover with cold water by 1 inch and add a big pinch of salt. Bring to…"},{"id":"buffalo-chicken-stuffed-sweet-potatoes","title":"Buffalo Chicken Stuffed Sweet Potatoes","hook":"Buffalo chicken dip, piled into jammy sweet potatoes. 49g protein.","description":"Everything you love about buffalo chicken dip, piled into a sweet potato baked until the edges caramelize and the inside goes soft and jammy. The filling is shredded chicken folded into a creamy mix of Greek yogurt, a little light cream cheese and plenty of buffalo sauce, then broiled under a lid of sharp cheddar. The sweet potato's sweetness is exactly what all that heat and tang needs.","category":"lunch","cuisine":"american","collections":["meal-prep","family","cozy"],"tags":["spicy","make-ahead","crowd-pleaser"],"servings":4,"prepMinutes":15,"cookMinutes":60,"difficulty":"easy","equipment":["rimmed sheet pan","foil","small baking dish","mixing bowl","2 forks"],"macros":{"kcal":478.7,"protein":49.9,"carbs":44.9,"fat":10.1,"fiber":6.8,"sugar":10.6,"sodium":1110.5,"satfat":4.3},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"buffalo-chicken-stuffed-sweet-potatoes.jpg","ingredients":[{"group":"Sweet potatoes","items":[{"qty":4,"unit":"medium","item":"sweet potatoes","note":"scrubbed and dried","ing":"sweet-potato","g":800.0}]},{"group":"Buffalo chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":null,"ing":"chicken-breast","g":680.0},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":1.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":2,"unit":"oz","item":"light cream cheese","note":"softened","ing":"cream-cheese-light","g":57.0},{"qty":0.33,"unit":"cup","item":"buffalo wing sauce","note":null,"ing":"buffalo-sauce","g":74.0},{"qty":0.5,"unit":"tsp","item":"onion powder","note":null,"ing":"onion-powder","g":1.2}]},{"group":"Toppings","items":[{"qty":0.5,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":57.0},{"qty":2,"unit":"stalk","item":"celery","note":"finely diced","ing":"celery","g":80.0},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":2,"unit":"tbsp","item":"buffalo wing sauce","note":"for drizzling","ing":"buffalo-sauce","g":28.0}]}],"stepCount":6,"teaser":"Heat the oven to 400°F (200°C) and line the sheet pan with foil. Prick each sweet potato a few times with a fork and bake 45 to 55 minutes,…"},{"id":"buffalo-chicken-wraps","title":"Buffalo Chicken Wraps","hook":"Air-fried crunch, glossy buffalo, blue cheese slaw. 54g protein.","description":"Panko-crusted chicken strips come out of the air fryer shatter-crisp, get tossed in buttery buffalo sauce, and land on a cold, crunchy blue cheese slaw. A little egg white spiked with hot sauce glues the crumbs on and seasons the meat all the way through. Toasting the wraps seam-side down seals them so they don't unroll on you.","category":"lunch","cuisine":"american","collections":["better-than-takeout","air-fryer"],"tags":["spicy","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["air fryer","large skillet","2 mixing bowls","shallow dish"],"macros":{"kcal":469.0,"protein":54.7,"carbs":46.1,"fat":15.4,"fiber":27.1,"sugar":3.7,"sodium":1656.1,"satfat":6.3},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"buffalo-chicken-wraps.jpg","ingredients":[{"group":"Crispy chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into ½-inch-thick strips","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"large","item":"egg white","note":null,"ing":"egg-white","g":33.0},{"qty":2,"unit":"tbsp","item":"buffalo wing sauce","note":null,"ing":"buffalo-sauce","g":28.0},{"qty":0.75,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":45.0},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":null,"unit":null,"item":"cooking spray","note":"for the basket","ing":"cooking-spray","g":2.0}]},{"group":"Buffalo toss","items":[{"qty":0.33,"unit":"cup","item":"buffalo wing sauce","note":null,"ing":"buffalo-sauce","g":74.0},{"qty":1,"unit":"tbsp","item":"salted butter","note":"melted","ing":"butter","g":14.2}]},{"group":"Blue cheese slaw","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":0.25,"unit":"cup","item":"crumbled blue cheese","note":null,"ing":"blue-cheese","g":34.0},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":0.25,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":0.8},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6},{"qty":2,"unit":"stalk","item":"celery","note":"thinly sliced on a sharp angle","ing":"celery","g":80.0},{"qty":1,"unit":"medium","item":"carrot","note":"coarsely grated","ing":"carrot","g":61.0},{"qty":2,"unit":"cup","item":"shredded romaine","note":null,"ing":"romaine","g":94.0},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0}]},{"group":"To wrap","items":[{"qty":4,"unit":"large","item":"high-fiber low-carb tortillas","note":"burrito size","ing":"low-carb-tortilla","g":284.0}]}],"steps":["Heat the air fryer to 400°F (200°C). Pat the chicken dry, then whisk the egg white and 2 tbsp buffalo sauce in a bowl and toss the strips in it until coated.","Stir the panko, garlic powder, smoked paprika and ¼ tsp salt together in the shallow dish. Press each strip firmly into the crumbs on both sides so they stick.","Mist the basket, lay the strips in a single layer (work in 2 batches if they overlap) and mist the tops. Air-fry 10 to 12 minutes, flipping halfway, until deep golden and the thickest strip reads 165°F (74°C).","While the chicken cooks, mash half the blue cheese into the yogurt with a fork, then stir in the rest of the crumbles, the lemon juice, garlic powder and pepper (the cheese brings the salt). Fold in the celery, carrot, romaine and green onions right before you wrap.","Whisk the ⅓ cup buffalo sauce with the melted butter in a large bowl. Add the hot chicken and toss until every strip is glossy.","Warm the tortillas in the dry skillet over medium for 20 seconds per side so they fold without cracking. Pile slaw down the middle of each, top with chicken, fold in the sides and roll up tight.","Set the wraps seam-side down in the skillet and toast 2 minutes per side, until the outside is spotty brown and the seam has sealed. Cut on a sharp angle and eat right away."],"tips":["Sauce the chicken at the last minute. The crust stays crunchy for about 10 minutes once it's wet.","Not a blue cheese person? Swap in ¼ cup shredded reduced-fat sharp cheddar and a splash of pickle brine for the tang.","For meal prep, store the unsauced chicken and the slaw separately, then re-crisp the chicken at 400°F (200°C) for 4 minutes before tossing and wrapping."],"storage":"Assembled wraps are best within an hour. Unsauced chicken keeps 3 days in the fridge and re-crisps in the air fryer at 400°F (200°C) in 4 minutes; the slaw dressing keeps 4 days, so add the vegetables on the day."},{"id":"butter-chicken","title":"Butter Chicken","hook":"Velvety, buttery, restaurant-smooth, way lighter. 47g protein.","description":"Boneless thighs are browned hard, then simmered in a tomato sauce you blitz silky-smooth and finish with a little cream, tempered Greek yogurt and a last knob of cold butter. You get the velvet and gentle sweetness of the restaurant version with a fraction of the butter.","category":"dinner","cuisine":"indian","collections":["better-than-takeout","cozy","meal-prep"],"tags":["freezer-friendly","make-ahead","kid-friendly","no-oven"],"servings":4,"prepMinutes":25,"cookMinutes":40,"difficulty":"medium","equipment":["enamel braiser or Dutch oven","immersion blender","medium saucepan"],"macros":{"kcal":651.9,"protein":47.2,"carbs":66.5,"fat":22.0,"fiber":5.6,"sugar":11.0,"sodium":1038.4,"satfat":9.3},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"butter-chicken.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken thighs","note":"trimmed, cut into 1½-inch pieces","ing":"chicken-thigh","g":680.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":2,"unit":"tsp","item":"garam masala","note":null,"ing":"garam-masala","g":4.0},{"qty":2,"unit":"tsp","item":"paprika","note":"or Kashmiri chili powder","ing":"paprika","g":4.6},{"qty":1,"unit":"tsp","item":"ground turmeric","note":null,"ing":"turmeric","g":3.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":2,"unit":"tsp","item":"vegetable oil","note":null,"ing":"vegetable-oil","g":9.1}]},{"group":"Makhani sauce","items":[{"qty":2,"unit":"tbsp","item":"unsalted butter","note":"divided, 1 tbsp kept cold","ing":"unsalted-butter","g":28.0},{"qty":1,"unit":"medium","item":"yellow onion","note":"finely chopped","ing":"yellow-onion","g":110.0},{"qty":5,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":15.0},{"qty":1,"unit":"tbsp","item":"grated fresh ginger","note":null,"ing":"ginger","g":6.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":2,"unit":"tsp","item":"garam masala","note":null,"ing":"garam-masala","g":4.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"tsp","item":"ground coriander","note":null,"ing":"coriander","g":1.8},{"qty":0.25,"unit":"tsp","item":"cayenne pepper","note":null,"ing":"cayenne","g":0.4},{"qty":15,"unit":"oz","item":"canned crushed tomatoes or passata","note":"one 15-oz can","ing":"crushed-tomatoes","g":425.0},{"qty":0.5,"unit":"cup","item":"water","note":null,"ing":"water","g":118.0},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":0.25,"unit":"cup","item":"heavy cream","note":null,"ing":"heavy-cream","g":60.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":"at room temperature","ing":"greek-yogurt-nonfat","g":114.0}]},{"group":"To serve","items":[{"qty":1.25,"unit":"cup","item":"basmati rice","note":"rinsed","ing":"white-rice","g":231.0},{"qty":0.25,"unit":"cup","item":"chopped fresh cilantro","note":null,"ing":"cilantro","g":4.0}]}],"stepCount":7,"teaser":"Stir the ½ cup yogurt, lemon juice, 2 tsp garam masala, paprika, turmeric and 1 tsp salt in a bowl, add the chicken and toss to coat.…"},{"id":"cajun-chicken-alfredo","title":"Cajun Chicken Alfredo","hook":"Blackened chicken, silky Alfredo, zero heavy cream. 60g protein.","description":"The Alfredo here is cottage cheese, Parmesan and a splash of milk blended until it pours like heavy cream, then warmed gently in the same pan as the chicken so it picks up every bit of Cajun spice. Blackened, brick-red cutlets on top make it taste like the chain-restaurant plate at well under half the calories.","category":"dinner","cuisine":"southern","collections":["better-than-takeout","cozy"],"tags":["spicy","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":10,"cookMinutes":25,"difficulty":"easy","equipment":["blender","12-inch skillet","large pot","tongs","instant-read thermometer"],"macros":{"kcal":603.5,"protein":60.0,"carbs":51.0,"fat":16.4,"fiber":2.6,"sugar":6.8,"sodium":1183.7,"satfat":6.1},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cajun-chicken-alfredo.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"halved horizontally into 4 cutlets","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"tbsp","item":"Cajun seasoning","note":"salted blend","ing":"cajun-seasoning","g":8.4},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5}]},{"group":"Alfredo sauce","items":[{"qty":1.5,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":339.0},{"qty":0.5,"unit":"cup","item":"skim milk","note":null,"ing":"skim-milk","g":122.0},{"qty":1.5,"unit":"oz","item":"Parmesan","note":"finely grated, about ¾ cup","ing":"parmesan","g":43.0},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tbsp","item":"salted butter","note":null,"ing":"butter","g":14.0},{"qty":4,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":12.0},{"qty":1,"unit":"tsp","item":"Cajun seasoning","note":"plus a pinch to finish","ing":"cajun-seasoning","g":3.0}]},{"group":"Pasta and finish","items":[{"qty":8,"unit":"oz","item":"fettuccine","note":null,"ing":"fettuccine","g":227.0},{"qty":null,"unit":null,"item":"kosher salt","note":"for the pasta water, to taste","ing":"kosher-salt","g":2.0},{"qty":2,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":7.5}]}],"stepCount":7,"teaser":"Bring a large pot of salted water to a boil. In a blender, blitz the cottage cheese, milk, Parmesan and black pepper until completely…"},{"id":"cajun-tomato-crispy-chicken-pasta","title":"Creamy Cajun Tomato Pasta with Crispy Chicken","hook":"Air-fried Parm crunch over smoky Cajun tomato cream. 59g protein.","description":"Two things people want at once: a shatter-crisp Parmesan-panko cutlet and a spicy, creamy tomato pasta to drag it through. The cutlets air-fry while the sauce simmers, and Greek yogurt stirred in off the heat makes the tomato sauce rosy and rich without a drop of cream.","category":"dinner","cuisine":"southern","collections":["better-than-takeout","air-fryer"],"tags":["spicy","viral"],"servings":4,"prepMinutes":20,"cookMinutes":25,"difficulty":"easy","equipment":["air fryer","meat mallet or rolling pin","2 shallow dishes","large deep skillet","large pot","instant-read thermometer"],"macros":{"kcal":637.7,"protein":59.5,"carbs":68.4,"fat":13.4,"fiber":5.7,"sugar":10.7,"sodium":1078.0,"satfat":3.5},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cajun-tomato-crispy-chicken-pasta.jpg","ingredients":[{"group":"Crispy chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"halved into 4 cutlets and pounded ½ inch thick","ing":"chicken-breast","g":680.0},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":1,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":60.0},{"qty":1,"unit":"oz","item":"Parmesan","note":"finely grated, about ½ cup","ing":"parmesan","g":28.0},{"qty":2,"unit":"tsp","item":"Cajun seasoning","note":"salted blend, divided","ing":"cajun-seasoning","g":5.6},{"qty":null,"unit":null,"item":"cooking spray","note":"for misting","ing":"cooking-spray","g":3.0}]},{"group":"Cajun tomato sauce","items":[{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":1,"unit":"small","item":"yellow onion","note":"finely chopped","ing":"yellow-onion","g":70.0},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":1,"unit":"tsp","item":"Cajun seasoning","note":null,"ing":"cajun-seasoning","g":2.8},{"qty":15,"unit":"oz","item":"crushed tomatoes","note":"one 15-oz can","ing":"crushed-tomatoes","g":425.0},{"qty":0.5,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":120.0},{"qty":0.75,"unit":"cup","item":"2% plain Greek yogurt","note":"at room temperature","ing":"greek-yogurt-2","g":170.0}]},{"group":"Pasta and finish","items":[{"qty":8,"unit":"oz","item":"penne","note":null,"ing":"penne","g":227.0},{"qty":null,"unit":null,"item":"kosher salt","note":"for the pasta water, to taste","ing":"kosher-salt","g":2.0},{"qty":0.25,"unit":"cup","item":"fresh basil leaves","note":"torn","ing":"basil","g":6.0}]}],"stepCount":7,"teaser":"Heat the air fryer to 400°F (200°C). Whisk the egg whites with 1 tsp Cajun seasoning in one shallow dish; mix the panko, Parmesan and…"},{"id":"carne-asada-bowls","title":"Carne Asada Bowls","hook":"Burrito-bowl-place steak, charred at home. 47g protein.","description":"Burrito-bowl-place carne asada, but better: flank steak soaked in orange, lime, garlic and cilantro, then seared over the highest heat your stove has until it's charred outside and rosy inside. Sliced thin against the grain over cilantro-lime rice, cumin black beans and a fresh pico, it's the bowl you'll make on repeat.","category":"dinner","cuisine":"mexican","collections":["meal-prep","better-than-takeout","date-night"],"tags":["crowd-pleaser","make-ahead","no-oven"],"servings":4,"prepMinutes":50,"cookMinutes":25,"difficulty":"medium","equipment":["large cast-iron skillet or grill","medium saucepan with lid","small saucepan","zip-top bag"],"macros":{"kcal":594.3,"protein":47.4,"carbs":55.9,"fat":20.4,"fiber":10.4,"sugar":4.3,"sodium":1140.9,"satfat":5.8},"diets":["dairy-free","no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"carne-asada-bowls.jpg","ingredients":[{"group":"Carne asada","items":[{"qty":1.5,"unit":"lb","item":"flank steak","note":null,"ing":"flank-steak","g":680.0},{"qty":0.25,"unit":"cup","item":"orange juice","note":"fresh if possible","ing":"orange-juice","g":62.0},{"qty":2,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":30.0},{"qty":1,"unit":"tbsp","item":"soy sauce","note":null,"ing":"soy-sauce","g":15.9},{"qty":1,"unit":"tbsp","item":"avocado oil","note":"plus a little for the pan","ing":"avocado-oil","g":13.6},{"qty":4,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":12.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"minced","ing":"jalapeno","g":14.0},{"qty":0.5,"unit":"cup","item":"fresh cilantro","note":"chopped, stems and all","ing":"cilantro","g":8.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"tsp","item":"chili powder","note":null,"ing":"chili-powder","g":2.7},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2}]},{"group":"Cilantro-lime rice","items":[{"qty":0.75,"unit":"cup","item":"long-grain white rice","note":"rinsed","ing":"white-rice","g":139.0},{"qty":1.5,"unit":"cup","item":"water","note":null,"ing":"water","g":355.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":0.25,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":4.0}]},{"group":"Cumin black beans","items":[{"qty":1,"unit":"can","item":"black beans","note":"15 oz, drained and rinsed","ing":"black-beans","g":255.0},{"qty":0.5,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":1.0},{"qty":2,"unit":"tbsp","item":"water","note":null,"ing":"water","g":30.0}]},{"group":"Pico de gallo","items":[{"qty":3,"unit":"piece","item":"Roma tomatoes","note":"seeded and diced","ing":"roma-tomato","g":186.0},{"qty":0.25,"unit":"cup","item":"white onion","note":"finely diced","ing":"yellow-onion","g":40.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"minced","ing":"jalapeno","g":14.0},{"qty":0.25,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":4.0},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"To serve","items":[{"qty":1,"unit":"piece","item":"ripe avocado","note":"sliced","ing":"avocado","g":136.0},{"qty":1,"unit":"piece","item":"lime","note":"cut into wedges","ing":"lime","g":67.0}]}],"stepCount":7,"teaser":"Whisk the orange juice, lime juice, soy sauce, oil, garlic, jalapeño, cilantro, cumin, chili powder, salt and pepper in a zip-top bag. Add…"},{"id":"cheeseburger-bowls","title":"Cheeseburger Bowls with Special Sauce","hook":"Burger-and-fries energy, in a bowl. 51g protein.","description":"Everything you love about a drive-thru double cheeseburger and fries, in a bowl you can eat with a fork: smash-seared beef with melted cheddar, crispy oven potatoes, crunchy lettuce, pickles and a creamy, tangy special sauce. The beef gets pressed flat in a hot skillet first so it browns like a real smash burger before you break it up.","category":"dinner","cuisine":"american","collections":["better-than-takeout","meal-prep"],"tags":["crowd-pleaser","viral","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":30,"difficulty":"easy","equipment":["rimmed sheet pan","large cast-iron skillet with lid","small bowl"],"macros":{"kcal":610.6,"protein":51.9,"carbs":47.1,"fat":23.9,"fiber":5.4,"sugar":9.9,"sodium":1310.5,"satfat":9.3},"diets":["gluten-free","no-pork","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cheeseburger-bowls.jpg","ingredients":[{"group":"Crispy potatoes","items":[{"qty":1.5,"unit":"lb","item":"russet potatoes","note":"scrubbed, cut into ¾-inch cubes","ing":"russet-potato","g":680.0},{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":1.2}]},{"group":"Special sauce","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":2,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":30.0},{"qty":2,"unit":"tbsp","item":"ketchup","note":null,"ing":"ketchup","g":34.0},{"qty":2,"unit":"tbsp","item":"sweet pickle relish","note":null,"ing":"pickle-relish","g":30.0},{"qty":1,"unit":"tsp","item":"yellow mustard","note":null,"ing":"yellow-mustard","g":5.2},{"qty":0.5,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":1.2},{"qty":0.25,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":0.8}]},{"group":"Cheeseburger beef","items":[{"qty":1.5,"unit":"lb","item":"93% lean ground beef","note":null,"ing":"ground-beef-93","g":680.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":0.5,"unit":"medium","item":"yellow onion","note":"finely diced","ing":"yellow-onion","g":55.0},{"qty":1,"unit":"tbsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":17.2},{"qty":1,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":113.0}]},{"group":"Bowls","items":[{"qty":6,"unit":"cup","item":"romaine lettuce","note":"chopped","ing":"romaine","g":282.0},{"qty":1,"unit":"cup","item":"cherry tomatoes","note":"halved","ing":"cherry-tomatoes","g":149.0},{"qty":0.5,"unit":"small","item":"red onion","note":"thinly sliced","ing":"red-onion","g":35.0},{"qty":12,"unit":"slice","item":"dill pickle slices","note":null,"ing":"dill-pickles","g":84.0},{"qty":1,"unit":"tsp","item":"sesame seeds","note":null,"ing":"sesame-seeds","g":3.0}]}],"stepCount":6,"teaser":"Heat the oven to 450°F (230°C). Toss the potatoes with the oil, salt, garlic powder and paprika on the sheet pan and spread them out so…"},{"id":"cheesy-chicken-quesadillas","title":"Cheesy Chicken Quesadillas","hook":"Two layers of cheese, zero slide-outs. 55g protein.","description":"Big, golden, properly stuffed quesadillas with chipotle-lime chicken and two full layers of cheese, one to glue the tortilla and one to glue the filling, so nothing slides out when you bite. Cooking them over medium-low means the tortilla browns at the same pace the cheese melts.","category":"lunch","cuisine":"tex-mex","collections":["family","budget"],"tags":["kid-friendly","no-oven","crowd-pleaser"],"servings":4,"prepMinutes":15,"cookMinutes":30,"difficulty":"easy","equipment":["large cast-iron or nonstick skillet","wide spatula","small bowl"],"macros":{"kcal":623.7,"protein":55.1,"carbs":41.2,"fat":25.9,"fiber":3.4,"sugar":4.7,"sodium":1599.1,"satfat":11.5},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cheesy-chicken-quesadillas.jpg","ingredients":[{"group":"Chipotle-lime chicken","items":[{"qty":1.25,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into ½-inch dice","ing":"chicken-breast","g":567.0},{"qty":2,"unit":"tsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":9.1},{"qty":1,"unit":"tsp","item":"chili powder","note":null,"ing":"chili-powder","g":2.7},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":0.5,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":1.2},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":1,"unit":"piece","item":"chipotle pepper in adobo","note":"minced","ing":"chipotle-in-adobo","g":15.0},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1}]},{"group":"Quesadillas","items":[{"qty":4,"unit":"large","item":"flour tortillas (10-inch)","note":null,"ing":"flour-tortilla","g":288.0},{"qty":2,"unit":"cup","item":"shredded reduced-fat Mexican cheese blend","note":null,"ing":"mexican-cheese-reduced-fat","g":224.0},{"qty":2,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":0.25,"unit":"cup","item":"pickled jalapeños","note":"chopped","ing":"pickled-jalapenos","g":26.0},{"qty":1,"unit":"tbsp","item":"butter","note":null,"ing":"butter","g":14.2}]},{"group":"Chipotle dip","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"adobo sauce from the chipotle can","note":null,"ing":"chipotle-in-adobo","g":14.8},{"qty":1,"unit":"tsp","item":"lime juice","note":null,"ing":"lime-juice","g":5.0},{"qty":null,"unit":null,"item":"kosher salt","note":"a pinch","ing":"kosher-salt","g":0.5}]}],"stepCount":6,"teaser":"Toss the diced chicken with the chili powder, cumin, paprika, garlic powder and salt. Heat the oil in the skillet over medium-high, spread…"},{"id":"chicken-bacon-ranch-pasta-salad","title":"Chicken Bacon Ranch Pasta Salad","hook":"The potluck pasta salad everyone hovers over. 57g protein.","description":"Cold, creamy and herby, with crispy turkey bacon, juicy chicken, sweet peas and sharp cheddar in every forkful. The ranch is made from scratch with Greek yogurt and a spoonful of mayo, heavy on the dill, garlic and chives, so it tastes like the bottled stuff wishes it did. High-protein rotini holds the dressing in its spirals and keeps its bite overnight.","category":"lunch","cuisine":"american","collections":["meal-prep","family"],"tags":["make-ahead","crowd-pleaser","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":25,"difficulty":"easy","equipment":["large pot","colander","large skillet","large mixing bowl"],"macros":{"kcal":560.2,"protein":57.1,"carbs":50.8,"fat":15.2,"fiber":6.4,"sugar":7.6,"sodium":1271.3,"satfat":4.3},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-bacon-ranch-pasta-salad.jpg","ingredients":[{"group":"Pasta, chicken and bacon","items":[{"qty":8,"unit":"oz","item":"high-protein rotini","note":null,"ing":"protein-pasta","g":227.0},{"qty":null,"unit":null,"item":"kosher salt","note":"for the pasta water","ing":"kosher-salt","g":3.0},{"qty":6,"unit":"slice","item":"turkey bacon","note":null,"ing":"turkey-bacon","g":90.0},{"qty":1.25,"unit":"lb","item":"boneless skinless chicken breasts","note":"pounded to an even ¾ inch","ing":"chicken-breast","g":567.0},{"qty":1,"unit":"tsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":4.5},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6}]},{"group":"Greek yogurt ranch","items":[{"qty":0.75,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":170.0},{"qty":2,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":30.0},{"qty":0.33,"unit":"cup","item":"skim milk","note":"plus more as needed","ing":"skim-milk","g":81.0},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":1,"unit":"tsp","item":"dried dill","note":null,"ing":"dill-dried","g":1.0},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"onion powder","note":null,"ing":"onion-powder","g":2.4},{"qty":1,"unit":"tsp","item":"dried parsley","note":null,"ing":"parsley-dried","g":0.5},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":3,"unit":"tbsp","item":"finely chopped fresh chives","note":"divided","ing":"chives","g":9.0}]},{"group":"Mix-ins","items":[{"qty":1,"unit":"cup","item":"frozen peas","note":"thawed","ing":"frozen-peas","g":134.0},{"qty":1,"unit":"cup","item":"cherry tomatoes","note":"halved","ing":"cherry-tomatoes","g":149.0},{"qty":0.5,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":57.0}]}],"stepCount":6,"teaser":"Bring the pot of water to a boil and salt it well. Cook the rotini 1 minute longer than the package says for al dente, since pasta firms up…"},{"id":"chicken-caesar-wraps","title":"Chicken Caesar Wraps","hook":"Peppery Caesar, crushed croutons, deli-wrapped. 56g protein.","description":"Every bite of a good Caesar wrap should taste like the salad: sharp, garlicky, loud with black pepper and Parmesan. The dressing is Greek yogurt whisked with real Parmesan, lemon, Dijon and Worcestershire for the anchovy depth, so you can dress the lettuce properly instead of rationing it. Crushed croutons folded into the romaine keep the crunch inside the wrap.","category":"lunch","cuisine":"american","collections":["meal-prep"],"tags":["no-oven","make-ahead"],"servings":4,"prepMinutes":15,"cookMinutes":15,"difficulty":"easy","equipment":["cast-iron skillet or grill pan","meat mallet or rolling pin","large mixing bowl","parchment paper"],"macros":{"kcal":501.8,"protein":56.6,"carbs":40.8,"fat":20.5,"fiber":26.8,"sugar":2.5,"sodium":1251.4,"satfat":6.1},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"chicken-caesar-wraps.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"halved horizontally and pounded ½ inch thick","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"tbsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":1,"unit":"tsp","item":"finely grated lemon zest","note":null,"ing":"lemon-zest","g":2.0},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2}]},{"group":"Caesar dressing","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":0.33,"unit":"cup","item":"finely grated Parmesan","note":null,"ing":"parmesan","g":33.0},{"qty":2,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":30.0},{"qty":1,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":15.6},{"qty":2,"unit":"tsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":11.5},{"qty":1,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":3.0},{"qty":1,"unit":"tbsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":0.75,"unit":"tsp","item":"coarsely ground black pepper","note":null,"ing":"black-pepper","g":1.7},{"qty":1,"unit":"tbsp","item":"water","note":"plus more as needed","ing":"water","g":14.8}]},{"group":"Wraps","items":[{"qty":1,"unit":null,"item":"large romaine heart","note":"thinly sliced","ing":"romaine","g":250.0},{"qty":0.5,"unit":"cup","item":"croutons","note":"crushed into rough crumbs","ing":"croutons","g":20.0},{"qty":1,"unit":"oz","item":"Parmesan","note":"shaved with a vegetable peeler","ing":"parmesan","g":28.0},{"qty":4,"unit":"large","item":"high-fiber low-carb tortillas","note":"burrito size","ing":"low-carb-tortilla","g":284.0}]}],"steps":["Rub the pounded chicken with ½ tbsp of the oil, then season both sides with the lemon zest, garlic powder, salt and ½ tsp pepper. Even thickness is the whole trick here: it cooks fast and the thin end doesn't dry out before the thick end is done.","Heat the skillet over medium-high until a drop of water skitters, then add the remaining ½ tbsp oil and the chicken (in 2 batches if it crowds the pan). Sear without moving it for 4 minutes, until it releases with a deep golden crust, flip and cook 3 to 4 minutes more, to 165°F (74°C).","Move the chicken to a board and rest 5 minutes, then slice it thinly across the grain.","Whisk the yogurt, grated Parmesan, lemon juice, Dijon, Worcestershire, garlic, 1 tbsp oil and ¾ tsp pepper until smooth. Loosen with water a teaspoon at a time until it ribbons off the whisk like heavy cream.","In the large bowl, toss the romaine with two-thirds of the dressing until every leaf is coated, then fold in the crushed croutons.","Warm the tortillas in the hot skillet for 15 seconds per side. Lay each on a sheet of parchment, pile on the dressed romaine and sliced chicken, spoon over the remaining dressing and scatter with shaved Parmesan.","Fold in the sides, roll the wrap tight, then roll the parchment around it and twist the ends. Cut straight through the paper on an angle — it holds everything together while you eat."],"tips":["If you keep anchovies around, mash 1 fillet into the dressing. It's the classic move and it makes the Caesar taste twice as savory.","For packed lunches, keep the dressing, chicken and lettuce separate and roll the wraps in the morning; dressed romaine wilts after about 4 hours."],"storage":"Sliced chicken keeps 4 days in the fridge and the dressing 5 days. Assembled wraps hold for about 4 hours chilled, wrapped in their parchment."},{"id":"chicken-carbonara","title":"Chicken Carbonara","hook":"Glossy peppery egg sauce, crisp bacon, zero cream. 53g protein.","description":"Real carbonara has no cream: the sauce is eggs, Pecorino and starchy pasta water whisked into a glossy, peppery custard right on the noodles. We keep it that way, add golden chicken seared in the bacon fat and cook the sauce gently to a safe 160°F (71°C), so it is silky, never scrambled and never raw.","category":"dinner","cuisine":"italian","collections":["date-night","cozy"],"tags":["no-oven"],"servings":4,"prepMinutes":10,"cookMinutes":25,"difficulty":"medium","equipment":["12-inch skillet","large pot","tongs","medium bowl","instant-read thermometer"],"macros":{"kcal":618.9,"protein":53.6,"carbs":44.1,"fat":23.6,"fiber":2.1,"sugar":1.9,"sodium":682.8,"satfat":8.4},"diets":["no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-carbonara.jpg","ingredients":[{"group":"Egg and cheese sauce","items":[{"qty":3,"unit":"large","item":"eggs","note":"at room temperature","ing":"egg-large","g":150.0},{"qty":2,"unit":"large","item":"egg yolks","note":null,"ing":"egg-yolk","g":34.0},{"qty":1.5,"unit":"oz","item":"Pecorino Romano","note":"finely grated, about ¾ cup, plus more to serve","ing":"pecorino-romano","g":43.0},{"qty":0.75,"unit":"oz","item":"Parmesan","note":"finely grated, about ⅓ cup","ing":"parmesan","g":21.0},{"qty":1.5,"unit":"tsp","item":"coarsely cracked black pepper","note":"divided","ing":"black-pepper","g":3.5}]},{"group":"Chicken and bacon","items":[{"qty":3,"unit":"slice","item":"bacon","note":"cut into ½-inch pieces","ing":"bacon","g":84.0},{"qty":1.25,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into thin, bite-size strips","ing":"chicken-breast","g":567.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":"plus more for the pasta water","ing":"kosher-salt","g":1.9},{"qty":1,"unit":"tsp","item":"olive oil","note":"only if needed","ing":"olive-oil","g":4.5}]},{"group":"Pasta","items":[{"qty":8,"unit":"oz","item":"spaghetti","note":null,"ing":"spaghetti","g":227.0},{"qty":1,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"finely chopped, optional","ing":"parsley","g":4.0}]}],"stepCount":7,"teaser":"Bring a large pot of salted water to a boil (a little less salty than usual; the cheese is salty). In a medium bowl, whisk the eggs, yolks,…"},{"id":"chicken-fried-rice","title":"Better-Than-Takeout Chicken Fried Rice","hook":"Smoky wok rice loaded with chicken and fluffy egg. 53g protein.","description":"The real secrets of takeout fried rice are cold rice, a smoking-hot pan and sauce poured around the edge so it sizzles. Add a pound and a half of chicken and egg whites folded in with the eggs, and the leftover-rice dinner beats anything in a paper box.","category":"dinner","cuisine":"chinese","collections":["better-than-takeout","budget","one-pan","meal-prep"],"tags":["kid-friendly","freezer-friendly","no-oven"],"servings":4,"prepMinutes":15,"cookMinutes":15,"difficulty":"easy","equipment":["wok or 12-inch skillet","wide spatula"],"macros":{"kcal":608.4,"protein":53.8,"carbs":56.5,"fat":17.3,"fiber":3.4,"sugar":1.6,"sodium":1002.4,"satfat":3.1},"diets":["dairy-free","no-pork","no-beef","nut-free"],"free":false,"addedOn":"2026-10-01","image":"chicken-fried-rice.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into ½-inch dice","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":1,"unit":"tsp","item":"cornstarch","note":null,"ing":"cornstarch","g":2.7},{"qty":0.5,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":2.3}]},{"group":"Fried rice","items":[{"qty":2,"unit":"tbsp","item":"vegetable oil","note":"divided","ing":"vegetable-oil","g":27.0},{"qty":3,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":150.0},{"qty":3,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":99.0},{"qty":1,"unit":"small","item":"yellow onion","note":"diced","ing":"yellow-onion","g":70.0},{"qty":4,"unit":null,"item":"green onions","note":"whites and greens sliced separately","ing":"green-onion","g":60.0},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0},{"qty":1.5,"unit":"cup","item":"frozen peas and carrots","note":null,"ing":"peas-and-carrots","g":210.0},{"qty":4,"unit":"cup","item":"cold cooked white rice","note":"day-old, clumps broken up","ing":"cooked-white-rice","g":632.0}]},{"group":"Sauce","items":[{"qty":3,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":48.0},{"qty":1,"unit":"tbsp","item":"oyster sauce","note":null,"ing":"oyster-sauce","g":18.0},{"qty":1,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":4.5},{"qty":0.5,"unit":"tsp","item":"ground white pepper","note":null,"ing":"white-pepper","g":1.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]}],"stepCount":6,"teaser":"Toss the chicken with 1 tbsp soy sauce, the cornstarch and ½ tsp sesame oil. Whisk the eggs and egg whites with a pinch of salt. Stir the…"},{"id":"chicken-katsu-curry","title":"Chicken Katsu Curry","hook":"Golden baked katsu, sweet-savory scratch curry. 52g protein.","description":"Curry-house katsu without a pot of frying oil: pre-toasted panko gives baked cutlets a deep-gold crust that crunches like fried. The curry is built from scratch with a quick roux, curry powder, grated apple and a hit of Worcestershire for that sweet, savory, mellow depth.","category":"dinner","cuisine":"japanese","collections":["better-than-takeout","cozy","family"],"tags":["kid-friendly","freezer-friendly"],"servings":4,"prepMinutes":25,"cookMinutes":35,"difficulty":"medium","equipment":["rimmed sheet pan with wire rack","large skillet","medium saucepan","3 shallow dishes"],"macros":{"kcal":661.1,"protein":52.7,"carbs":78.8,"fat":14.2,"fiber":5.4,"sugar":10.0,"sodium":1015.5,"satfat":4.0},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-katsu-curry.jpg","ingredients":[{"group":"Katsu","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"halved horizontally and pounded ½ inch thick","ing":"chicken-breast","g":680.0},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":3,"unit":"tbsp","item":"all-purpose flour","note":null,"ing":"all-purpose-flour","g":23.0},{"qty":1,"unit":"large","item":"egg","note":null,"ing":"egg-large","g":50.0},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":1.25,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":75.0},{"qty":2,"unit":"tsp","item":"vegetable oil","note":null,"ing":"vegetable-oil","g":9.1},{"qty":null,"unit":null,"item":"cooking spray","note":"as needed","ing":"cooking-spray","g":3.0}]},{"group":"Curry sauce","items":[{"qty":1,"unit":"tbsp","item":"unsalted butter","note":null,"ing":"unsalted-butter","g":14.2},{"qty":1,"unit":"large","item":"yellow onion","note":"finely chopped","ing":"yellow-onion","g":150.0},{"qty":2,"unit":"medium","item":"carrots","note":"diced small","ing":"carrot","g":122.0},{"qty":2,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":6.0},{"qty":1,"unit":"tsp","item":"grated fresh ginger","note":null,"ing":"ginger","g":2.0},{"qty":2,"unit":"tbsp","item":"all-purpose flour","note":null,"ing":"all-purpose-flour","g":15.6},{"qty":2,"unit":"tbsp","item":"curry powder","note":"mild or Japanese-style","ing":"curry-powder","g":12.0},{"qty":1,"unit":"tsp","item":"garam masala","note":null,"ing":"garam-masala","g":2.0},{"qty":2,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":480.0},{"qty":0.5,"unit":"medium","item":"apple","note":"peeled and finely grated","ing":"apple","g":91.0},{"qty":1,"unit":"tbsp","item":"ketchup","note":null,"ing":"ketchup","g":17.0},{"qty":1,"unit":"tbsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":17.2},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"To serve","items":[{"qty":1,"unit":"cup","item":"short-grain white rice","note":"rinsed","ing":"sushi-rice","g":200.0},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0}]}],"stepCount":7,"teaser":"Heat the oven to 425°F (220°C) and set a wire rack in a rimmed sheet pan. Start the…"},{"id":"chicken-pad-thai","title":"Chicken Pad Thai","hook":"Tamarind-sour, chewy noodles, a serious load of chicken. 51g protein.","description":"Proper pad thai is sour, salty and sweet in that order, and tamarind is what gets you there (ketchup isn't invited). A pound and a half of chicken plus eggs makes it a serious protein plate, and soaking the noodles instead of boiling them keeps them chewy, not gummy.","category":"dinner","cuisine":"thai","collections":["better-than-takeout","date-night"],"tags":["crowd-pleaser","no-oven"],"servings":4,"prepMinutes":25,"cookMinutes":15,"difficulty":"medium","equipment":["wok or 12-inch skillet","large bowl","tongs"],"macros":{"kcal":639.1,"protein":51.5,"carbs":63.7,"fat":19.8,"fiber":4.3,"sugar":19.9,"sodium":1494.0,"satfat":3.5},"diets":["dairy-free","no-pork","no-beef","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-pad-thai.jpg","ingredients":[{"group":"Sauce","items":[{"qty":3,"unit":"tbsp","item":"tamarind paste","note":"thick seedless paste, not concentrate","ing":"tamarind-paste","g":51.0},{"qty":3,"unit":"tbsp","item":"fish sauce","note":null,"ing":"fish-sauce","g":54.0},{"qty":3,"unit":"tbsp","item":"light brown sugar","note":"or palm sugar","ing":"brown-sugar","g":41.0},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":2,"unit":"tsp","item":"sriracha","note":null,"ing":"sriracha","g":13.0},{"qty":2,"unit":"tbsp","item":"water","note":null,"ing":"water","g":30.0}]},{"group":"Noodles","items":[{"qty":6,"unit":"oz","item":"flat rice noodles","note":"pad thai width","ing":"rice-noodles","g":170.0},{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"sliced thin","ing":"chicken-breast","g":680.0},{"qty":2,"unit":"tbsp","item":"vegetable oil","note":"divided","ing":"vegetable-oil","g":27.0},{"qty":1,"unit":null,"item":"shallot","note":"thinly sliced","ing":"shallot","g":30.0},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0},{"qty":3,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":150.0},{"qty":2,"unit":"cup","item":"bean sprouts","note":null,"ing":"bean-sprouts","g":208.0},{"qty":4,"unit":null,"item":"green onions","note":"cut into 2-inch lengths","ing":"green-onion","g":60.0}]},{"group":"To serve","items":[{"qty":0.25,"unit":"cup","item":"chopped roasted peanuts","note":null,"ing":"peanuts","g":36.0},{"qty":0.25,"unit":"cup","item":"fresh cilantro leaves","note":null,"ing":"cilantro","g":4.0},{"qty":1,"unit":null,"item":"lime","note":"cut into wedges","ing":"lime","g":67.0},{"qty":null,"unit":null,"item":"crushed red pepper flakes","note":"to taste","ing":"red-pepper-flakes","g":0.5}]}],"stepCount":7,"teaser":"Soak the noodles in a large bowl of hot tap water (not boiling) 8 to 10 minutes, until bendy but still firm in the center, then drain. They…"},{"id":"chicken-pesto-panini","title":"Chicken Pesto Panini","hook":"Pressed till crackly, pesto and melting mozzarella. 53g protein.","description":"Café-style panini: thin seared chicken cutlets, melting mozzarella, sweet roasted peppers and a pesto spread stretched with Greek yogurt so you get basil in every bite without a slick of oil. Pressing it under a heavy pan gives you the same crackly, flattened sourdough as a panini press. The arugula goes in after pressing so it stays peppery instead of wilting.","category":"lunch","cuisine":"italian","collections":["better-than-takeout"],"tags":["no-oven","crowd-pleaser"],"servings":4,"prepMinutes":15,"cookMinutes":25,"difficulty":"easy","equipment":["panini press or large skillet plus a heavy pan to weigh it down","small bowl","pastry brush"],"macros":{"kcal":651.7,"protein":53.6,"carbs":62.9,"fat":19.9,"fiber":3.1,"sugar":7.1,"sodium":1425.9,"satfat":5.9},"diets":["no-pork","no-beef","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-pesto-panini.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.25,"unit":"lb","item":"boneless skinless chicken breasts","note":"halved horizontally into thin cutlets","ing":"chicken-breast","g":567.0},{"qty":1,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":1.0},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6},{"qty":1,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":4.5}]},{"group":"Pesto spread","items":[{"qty":3,"unit":"tbsp","item":"basil pesto","note":null,"ing":"pesto","g":47.0},{"qty":0.25,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":57.0},{"qty":1,"unit":"tsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":5.1}]},{"group":"Panini","items":[{"qty":8,"unit":"slice","item":"sourdough bread","note":null,"ing":"sourdough-bread","g":448.0},{"qty":4,"unit":"slice","item":"part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":112.0},{"qty":0.5,"unit":"cup","item":"roasted red peppers","note":"drained and patted dry","ing":"roasted-red-peppers","g":70.0},{"qty":2,"unit":"tsp","item":"extra-virgin olive oil","note":"for brushing","ing":"olive-oil","g":9.0},{"qty":1,"unit":"cup","item":"baby arugula","note":null,"ing":"arugula","g":20.0}]}],"stepCount":6,"teaser":"Season the cutlets on both sides with the Italian seasoning, garlic powder, salt and pepper. Heat the 1 tsp oil in the skillet over…"},{"id":"chicken-pot-pie","title":"Chicken Pot Pie","hook":"Flaky golden lid, creamy chicken filling. 42g protein.","description":"A one-pot pot pie with a creamy, thyme-scented gravy, browned mushrooms and plenty of tender chicken, finished under a single flaky golden crust. Searing the chicken first and toasting the flour builds real roasted flavor, and skipping the bottom crust leaves room for far more filling.","category":"dinner","cuisine":"american","collections":["cozy","family"],"tags":["crowd-pleaser","kid-friendly","make-ahead"],"servings":6,"prepMinutes":25,"cookMinutes":60,"difficulty":"medium","equipment":["10-inch oven-safe braiser or deep skillet","whisk","pastry brush"],"macros":{"kcal":521.0,"protein":42.6,"carbs":37.2,"fat":22.1,"fiber":3.4,"sugar":5.9,"sodium":665.7,"satfat":8.2},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-pot-pie.jpg","ingredients":[{"group":"Filling","items":[{"qty":2,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into ¾-inch pieces","ing":"chicken-breast","g":907.0},{"qty":1.25,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":4.7},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":2,"unit":"tbsp","item":"butter","note":null,"ing":"butter","g":28.0},{"qty":1,"unit":"medium","item":"yellow onion","note":"diced","ing":"yellow-onion","g":110.0},{"qty":2,"unit":"medium","item":"carrots","note":"diced","ing":"carrot","g":122.0},{"qty":2,"unit":"stalk","item":"celery","note":"diced","ing":"celery","g":80.0},{"qty":8,"unit":"oz","item":"cremini mushrooms","note":"quartered","ing":"cremini-mushrooms","g":227.0},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0},{"qty":2,"unit":"tsp","item":"fresh thyme leaves","note":null,"ing":"thyme-fresh","g":1.6},{"qty":0.33,"unit":"cup","item":"all-purpose flour","note":null,"ing":"all-purpose-flour","g":41.0},{"qty":2,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":480.0},{"qty":1,"unit":"cup","item":"2% milk","note":null,"ing":"milk-2","g":244.0},{"qty":1,"unit":"cup","item":"frozen peas","note":null,"ing":"frozen-peas","g":134.0},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":7.5}]},{"group":"Crust","items":[{"qty":1,"unit":"sheet","item":"refrigerated pie crust","note":"at room temperature","ing":"pie-crust","g":229.0},{"qty":1,"unit":"large","item":"egg","note":"beaten with 1 tbsp water","ing":"egg-large","g":50.0}]}],"stepCount":6,"teaser":"Heat the oven to 400°F (200°C). Season the chicken with ½ tsp of the salt and the pepper. Heat the oil in the braiser over medium-high and…"},{"id":"chicken-sausage-broccoli-orecchiette","title":"Chicken Sausage and Broccoli Orecchiette","hook":"Crispy sausage coins and broccoli that melts into sauce. 46g protein.","description":"A weeknight riff on the classic from Puglia: the broccoli cooks in the pasta pot until some of it collapses, then gets mashed into a garlicky, chili-flecked sauce that catches in every little orecchiette cup. Browned chicken sausage coins, lemon and Parmesan finish it. Big flavor, two pans, almost no chopping.","category":"dinner","cuisine":"italian","collections":["budget","meal-prep"],"tags":["no-oven","spicy"],"servings":4,"prepMinutes":10,"cookMinutes":20,"difficulty":"easy","equipment":["large pot","12-inch skillet","potato masher or wooden spoon","colander"],"macros":{"kcal":634.4,"protein":46.9,"carbs":62.4,"fat":21.8,"fiber":6.6,"sugar":6.7,"sodium":1350.1,"satfat":6.6},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-sausage-broccoli-orecchiette.jpg","ingredients":[{"group":null,"items":[{"qty":1.5,"unit":"lb","item":"fully cooked chicken sausage","note":"about 8 links, sliced into ¼-inch coins","ing":"chicken-sausage","g":680.0},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":8,"unit":"oz","item":"orecchiette","note":null,"ing":"orecchiette","g":227.0},{"qty":1.5,"unit":"lb","item":"broccoli","note":"cut into small florets, stems peeled and diced","ing":"broccoli","g":680.0},{"qty":null,"unit":null,"item":"kosher salt","note":"for the pasta water, to taste","ing":"kosher-salt","g":2.0},{"qty":5,"unit":"clove","item":"garlic","note":"thinly sliced","ing":"garlic","g":15.0},{"qty":0.75,"unit":"tsp","item":"crushed red pepper flakes","note":"or to taste","ing":"red-pepper-flakes","g":1.4},{"qty":0.5,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":120.0},{"qty":2,"unit":"tsp","item":"lemon zest","note":null,"ing":"lemon-zest","g":4.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.0},{"qty":1.5,"unit":"oz","item":"Parmesan","note":"finely grated, about ¾ cup, plus more to serve","ing":"parmesan","g":43.0},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2}]}],"stepCount":5,"teaser":"Bring a large pot of salted water to a boil. Meanwhile, heat the oil in a 12-inch skillet over medium-high and add the sausage coins in a…"},{"id":"chicken-shawarma-bowls","title":"Chicken Shawarma Bowls with Garlic Sauce","hook":"Charred shawarma, crispy chickpeas, thick garlic sauce. 51g protein.","description":"Spice-rubbed thighs and red onion roast hot, then go under the broiler for the charred edges you'd get off the cone, while chickpeas crisp on the same pan. A thick Greek-yogurt garlic sauce, quick pink pickled onions and lemony couscous make it the bowl you'd stand in line for.","category":"dinner","cuisine":"middle-eastern","collections":["better-than-takeout","meal-prep"],"tags":["make-ahead","crowd-pleaser"],"servings":4,"prepMinutes":25,"cookMinutes":35,"difficulty":"easy","equipment":["rimmed sheet pan","small saucepan","rasp grater","glass jar"],"macros":{"kcal":612.2,"protein":51.9,"carbs":67.1,"fat":15.2,"fiber":9.5,"sugar":10.9,"sodium":1199.8,"satfat":3.0},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-shawarma-bowls.jpg","ingredients":[{"group":"Shawarma chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken thighs","note":"trimmed","ing":"chicken-thigh","g":680.0},{"qty":3,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":46.0},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":4,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":12.0},{"qty":2,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":4.2},{"qty":2,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":4.6},{"qty":1,"unit":"tsp","item":"ground coriander","note":null,"ing":"coriander","g":1.8},{"qty":0.5,"unit":"tsp","item":"ground turmeric","note":null,"ing":"turmeric","g":1.5},{"qty":0.5,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":1.3},{"qty":0.25,"unit":"tsp","item":"ground allspice","note":null,"ing":"allspice","g":0.5},{"qty":0.25,"unit":"tsp","item":"cayenne pepper","note":null,"ing":"cayenne","g":0.4},{"qty":1.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":4.7},{"qty":1,"unit":"large","item":"red onion","note":"cut into thick wedges","ing":"red-onion","g":150.0}]},{"group":"Crispy chickpeas","items":[{"qty":1,"unit":"can","item":"chickpeas","note":"15 oz, drained and patted very dry","ing":"chickpeas","g":254.0},{"qty":0.5,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":1.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":null,"unit":null,"item":"cooking spray","note":"as needed","ing":"cooking-spray","g":3.0}]},{"group":"Garlic sauce","items":[{"qty":0.75,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":170.0},{"qty":1,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":15.0},{"qty":2,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":6.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Quick pickled onions","items":[{"qty":0.5,"unit":"medium","item":"red onion","note":"thinly sliced","ing":"red-onion","g":55.0},{"qty":0.25,"unit":"cup","item":"red wine vinegar","note":null,"ing":"red-wine-vinegar","g":60.0},{"qty":1,"unit":"tsp","item":"granulated sugar","note":null,"ing":"sugar","g":4.2},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"Bowls","items":[{"qty":1,"unit":"cup","item":"couscous","note":null,"ing":"couscous","g":173.0},{"qty":1.25,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":300.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":1,"unit":null,"item":"English cucumber","note":"diced","ing":"cucumber","g":301.0},{"qty":1.5,"unit":"cup","item":"cherry tomatoes","note":"halved","ing":"cherry-tomatoes","g":224.0},{"qty":0.5,"unit":"cup","item":"chopped fresh flat-leaf parsley","note":null,"ing":"parsley","g":30.0}]}],"stepCount":7,"teaser":"Heat the oven to 450°F (230°C). Whisk the lemon juice, olive oil, garlic, all the spices and 1¼ tsp salt in a large bowl. Add the chicken…"},{"id":"chicken-tikka-masala","title":"Chicken Tikka Masala","hook":"Broiler-charred tikka, deep onion masala, warm naan. 53g protein.","description":"Chicken that actually tastes grilled: a spiced yogurt marinade and a hard broil give it tandoor-style char before it ever meets the sauce. 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Add the chicken,…"},{"id":"chicken-tortilla-soup","title":"Chicken Tortilla Soup","hook":"Smoky, silky broth with a crunchy crown. 51g protein.","description":"A brothy, smoky, brick-red soup with a secret: two corn tortillas simmer in the pot and get blended in, giving the broth the silky body and toasted-corn flavor you get at good Mexican restaurants. Whole chicken breasts poach gently right in the soup, then get shredded and stirred back in with black beans and corn.","category":"dinner","cuisine":"mexican","collections":["cozy","meal-prep","family"],"tags":["freezer-friendly","make-ahead","crowd-pleaser"],"servings":6,"prepMinutes":20,"cookMinutes":50,"difficulty":"easy","equipment":["Dutch oven","immersion blender","rimmed sheet pan"],"macros":{"kcal":503.1,"protein":51.2,"carbs":40.8,"fat":16.5,"fiber":10.0,"sugar":6.6,"sodium":1007.0,"satfat":4.2},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-tortilla-soup.jpg","ingredients":[{"group":"Soup","items":[{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6},{"qty":1,"unit":"large","item":"yellow onion","note":"chopped","ing":"yellow-onion","g":150.0},{"qty":1,"unit":"piece","item":"poblano pepper","note":"seeded and diced","ing":"poblano","g":130.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"minced","ing":"jalapeno","g":14.0},{"qty":5,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":15.0},{"qty":2,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":4.2},{"qty":2,"unit":"tsp","item":"chili powder","note":null,"ing":"chili-powder","g":5.4},{"qty":1,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":1.0},{"qty":1,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":16.0},{"qty":1,"unit":"piece","item":"chipotle pepper in adobo","note":"minced","ing":"chipotle-in-adobo","g":15.0},{"qty":1,"unit":"can","item":"diced tomatoes","note":"14.5 oz, fire-roasted if you can find them","ing":"diced-tomatoes","g":411.0},{"qty":6,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":1439.0},{"qty":2,"unit":"tortilla","item":"corn tortillas","note":"torn into pieces","ing":"corn-tortilla","g":48.0},{"qty":2,"unit":"lb","item":"boneless skinless chicken breasts","note":null,"ing":"chicken-breast","g":907.0},{"qty":1,"unit":"can","item":"black beans","note":"15 oz, drained and rinsed","ing":"black-beans","g":255.0},{"qty":1,"unit":"cup","item":"frozen corn kernels","note":null,"ing":"corn","g":136.0},{"qty":2,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":7.6},{"qty":2,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":30.0}]},{"group":"Crispy tortilla strips","items":[{"qty":4,"unit":"tortilla","item":"corn tortillas","note":"cut into thin strips","ing":"corn-tortilla","g":96.0},{"qty":1,"unit":"tsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":4.5},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Toppings","items":[{"qty":1,"unit":"piece","item":"ripe avocado","note":"diced","ing":"avocado","g":136.0},{"qty":0.5,"unit":"cup","item":"shredded Monterey Jack","note":null,"ing":"monterey-jack","g":57.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":0.25,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":4.0}]}],"stepCount":6,"teaser":"Heat the oven to 400°F (200°C). Toss the tortilla strips with the oil and salt on the sheet pan and bake 8 to 10 minutes, shaking the pan…"},{"id":"chicken-tostadas-mango-salsa","title":"Chicken Tostadas with Mango Salsa","hook":"Big crunch, sweet heat, chipotle chicken. 53g protein.","description":"A crunchy, bright, eat-over-the-plate dinner: re-crisped tostada shells spread edge to edge with warm refried beans, piled with chipotle chicken, crisp cabbage, a juicy mango salsa and salty queso fresco. The beans aren't just filler; they glue everything down so the first bite doesn't send toppings flying.","category":"dinner","cuisine":"mexican","collections":["better-than-takeout","date-night","family"],"tags":["spicy","crowd-pleaser"],"servings":4,"prepMinutes":25,"cookMinutes":20,"difficulty":"easy","equipment":["large skillet","rimmed sheet pan","medium bowl","small saucepan"],"macros":{"kcal":614.8,"protein":53.6,"carbs":53.6,"fat":21.2,"fiber":9.7,"sugar":10.8,"sodium":1307.0,"satfat":6.1},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chicken-tostadas-mango-salsa.jpg","ingredients":[{"group":"Chipotle chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"pounded ½ inch thick","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6},{"qty":1,"unit":"tsp","item":"chipotle chile powder","note":null,"ing":"chipotle-powder","g":1.8},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1}]},{"group":"Mango salsa","items":[{"qty":1,"unit":"piece","item":"large ripe mango","note":"diced","ing":"mango","g":200.0},{"qty":0.5,"unit":"small","item":"red onion","note":"finely diced","ing":"red-onion","g":35.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"seeded and minced","ing":"jalapeno","g":14.0},{"qty":0.33,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":5.3},{"qty":2,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":30.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Tostadas","items":[{"qty":12,"unit":"piece","item":"tostada shells","note":null,"ing":"tostada-shells","g":148.0},{"qty":1,"unit":"can","item":"fat-free refried beans","note":"16 oz","ing":"refried-beans","g":454.0},{"qty":2,"unit":"tbsp","item":"water","note":null,"ing":"water","g":30.0},{"qty":2,"unit":"cup","item":"green cabbage","note":"very finely shredded","ing":"green-cabbage","g":140.0},{"qty":0.5,"unit":"cup","item":"crumbled queso fresco","note":null,"ing":"queso-fresco","g":61.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1}]}],"stepCount":6,"teaser":"Heat the oven to 350°F (175°C). Make the salsa first so it gets juicy: toss the mango, red onion, jalapeño, cilantro, lime juice and salt…"},{"id":"chipotle-chicken-sweet-potato-meal-prep","title":"Chipotle Chicken Sweet Potato Meal Prep","hook":"Smoky chipotle chicken, one sheet pan, four lunches. 51g protein.","description":"Burrito-bowl flavors built for the fridge: smoky, garlicky chipotle chicken and caramel-edged sweet potatoes roasted on one sheet pan, with a bright black bean and charred corn salsa and a smoky lime crema. The sweet potatoes get a 12-minute head start so they finish at the same moment as the chicken. It tastes even better on day three.","category":"lunch","cuisine":"tex-mex","collections":["meal-prep","one-pan","budget"],"tags":["make-ahead","spicy"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["large rimmed sheet pan","2 mixing bowls","small bowl","4 meal-prep containers"],"macros":{"kcal":507.3,"protein":51.2,"carbs":51.2,"fat":11.1,"fiber":10.4,"sugar":10.0,"sodium":1134.7,"satfat":2.0},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chipotle-chicken-sweet-potato-meal-prep.jpg","ingredients":[{"group":"Sweet potatoes","items":[{"qty":2,"unit":"medium","item":"sweet potatoes","note":"scrubbed and cut into ¾-inch cubes","ing":"sweet-potato","g":400.0},{"qty":1,"unit":"medium","item":"red onion","note":"cut into thin wedges","ing":"red-onion","g":110.0},{"qty":2,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":9.0},{"qty":0.5,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":1.2},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"Chipotle chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into 1-inch pieces","ing":"chicken-breast","g":680.0},{"qty":2,"unit":null,"item":"chipotle peppers in adobo","note":"minced","ing":"chipotle-in-adobo","g":30.0},{"qty":1,"unit":"tbsp","item":"adobo sauce from the can","note":null,"ing":"chipotle-in-adobo","g":14.8},{"qty":2,"unit":"tbsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":30.0},{"qty":1,"unit":"tbsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":3,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":9.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":1.0},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":1,"unit":"cup","item":"frozen corn kernels","note":"thawed and patted dry","ing":"corn","g":136.0}]},{"group":"Black bean salsa","items":[{"qty":1,"unit":"can","item":"black beans","note":"15 oz, drained and rinsed","ing":"black-beans","g":255.0},{"qty":1,"unit":null,"item":"jalapeño","note":"seeded and minced","ing":"jalapeno","g":14.0},{"qty":0.25,"unit":"cup","item":"chopped fresh cilantro","note":null,"ing":"cilantro","g":4.0},{"qty":1,"unit":"tbsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Smoky lime crema","items":[{"qty":0.67,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":152.0},{"qty":1,"unit":"tsp","item":"finely grated lime zest","note":null,"ing":"lime-zest","g":2.0},{"qty":1,"unit":"tbsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":1,"unit":"tsp","item":"adobo sauce from the can","note":null,"ing":"chipotle-in-adobo","g":4.9},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5}]}],"stepCount":6,"teaser":"Heat the oven to 425°F (220°C). Toss the sweet potatoes and onion on the sheet pan with the 2 tsp oil, smoked paprika and ½ tsp salt,…"},{"id":"chocolate-greek-yogurt-mousse","title":"Chocolate Greek Yogurt Mousse","hook":"Dark, silky, pot-de-crème rich. 19g protein.","description":"Real melted dark chocolate whisked into Greek yogurt, lightened with a little whipped cream, then chilled into something between a mousse and a pot de crème. The trick is temperature: room-temperature yogurt keeps the chocolate silky instead of seizing into gritty flecks. Espresso and a pinch of salt make it taste darker than it is.","category":"dessert","cuisine":"french","collections":["sweet-tooth","date-night"],"tags":["no-oven","make-ahead"],"servings":4,"prepMinutes":105,"cookMinutes":2,"difficulty":"easy","equipment":["2 mixing bowls","whisk","hand mixer","4 small glasses or ramekins"],"macros":{"kcal":295.1,"protein":19.9,"carbs":21.1,"fat":15.2,"fiber":3.0,"sugar":14.4,"sodium":161.3,"satfat":9.1},"diets":["vegetarian","gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chocolate-greek-yogurt-mousse.jpg","ingredients":[{"group":"Mousse","items":[{"qty":2,"unit":"oz","item":"dark chocolate (70%)","note":"finely chopped","ing":"dark-chocolate","g":57.0},{"qty":2,"unit":"cup","item":"nonfat plain Greek yogurt","note":"at room temperature","ing":"greek-yogurt-nonfat","g":454.0},{"qty":1,"unit":"scoop","item":"chocolate whey protein powder","note":null,"ing":"whey-protein-chocolate","g":31.0},{"qty":2,"unit":"tbsp","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":11.0},{"qty":2,"unit":"tbsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":39.0},{"qty":0.5,"unit":"tsp","item":"instant espresso powder","note":null,"ing":"instant-espresso","g":0.5},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5},{"qty":0.33,"unit":"cup","item":"heavy cream","note":"very cold","ing":"heavy-cream","g":79.0}]},{"group":"To finish","items":[{"qty":0.25,"unit":"oz","item":"dark chocolate","note":"shaved with a vegetable peeler","ing":"dark-chocolate","g":7.1},{"qty":null,"unit":null,"item":"flaky sea salt","note":"to taste","ing":"kosher-salt","g":0.3}]}],"stepCount":6,"teaser":"Set the yogurt out on the counter for 30 minutes before you start. This is what keeps the chocolate…"},{"id":"chocolate-pb-cottage-cheese-ice-cream","title":"Chocolate Peanut Butter Cottage Cheese Ice Cream","hook":"Blend, swirl, freeze. Tastes like a peanut butter cup. 19g protein.","description":"The viral cottage cheese ice cream, done properly: blended for a full two minutes until there's not a curd in sight, with real maple syrup so it scoops instead of shattering. Cocoa and powdered peanut butter in the base, a ribbon of warm peanut butter through the top, salty peanuts on the crunch. No machine needed.","category":"dessert","cuisine":"american","collections":["sweet-tooth"],"tags":["viral","no-oven","make-ahead","freezer-friendly"],"servings":4,"prepMinutes":160,"cookMinutes":0,"difficulty":"easy","equipment":["blender or food processor","9x5-inch metal loaf pan","rubber spatula"],"macros":{"kcal":266.1,"protein":19.1,"carbs":33.6,"fat":10.4,"fiber":3.2,"sugar":19.3,"sodium":486.8,"satfat":3.2},"diets":["vegetarian","gluten-free","no-pork","no-beef","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chocolate-pb-cottage-cheese-ice-cream.jpg","ingredients":[{"group":"Base","items":[{"qty":2,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":452.0},{"qty":0.25,"unit":"cup","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":21.0},{"qty":0.25,"unit":"cup","item":"powdered peanut butter","note":null,"ing":"pb-powder","g":26.0},{"qty":0.25,"unit":"cup","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":79.0},{"qty":2,"unit":"tbsp","item":"zero-calorie granulated sweetener","note":null,"ing":"zero-cal-sweetener","g":24.0},{"qty":3,"unit":"tbsp","item":"skim milk","note":null,"ing":"skim-milk","g":46.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5}]},{"group":"Swirl and crunch","items":[{"qty":2,"unit":"tbsp","item":"creamy peanut butter","note":null,"ing":"peanut-butter","g":32.0},{"qty":2,"unit":"tbsp","item":"dry-roasted peanuts","note":"roughly chopped","ing":"peanuts","g":18.0}]}],"stepCount":5,"teaser":"Blend the cottage cheese, cocoa, powdered peanut butter, maple syrup, sweetener, milk, vanilla and salt on high for 2 full minutes,…"},{"id":"chocolate-peanut-butter-overnight-oats","title":"Chocolate Peanut Butter Overnight Oats","hook":"A peanut butter cup you eat with a spoon at 7 a.m. 48g protein.","description":"Thick, fudgy chocolate oats that set like pudding overnight, with a salty peanut butter swirl on top. Powdered peanut butter carries the flavor inside the jar, and a little real peanut butter on top brings the richness.","category":"breakfast","cuisine":"american","collections":["meal-prep","sweet-tooth"],"tags":["make-ahead","no-oven","viral"],"servings":1,"prepMinutes":5,"cookMinutes":0,"difficulty":"easy","equipment":["16-oz jar with lid","small whisk or fork"],"macros":{"kcal":526.8,"protein":48.1,"carbs":54.2,"fat":15.3,"fiber":11.1,"sugar":12.2,"sodium":588.6,"satfat":3.7},"diets":["vegetarian","no-pork","no-beef","egg-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"chocolate-peanut-butter-overnight-oats.jpg","ingredients":[{"group":"Oats","items":[{"qty":0.5,"unit":"cup","item":"old-fashioned rolled oats","note":null,"ing":"rolled-oats","g":40.0},{"qty":1,"unit":"scoop","item":"chocolate whey protein powder","note":null,"ing":"whey-protein-chocolate","g":31.0},{"qty":2,"unit":"tbsp","item":"powdered peanut butter","note":null,"ing":"pb-powder","g":13.0},{"qty":1,"unit":"tbsp","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":5.4},{"qty":1,"unit":"tsp","item":"chia seeds","note":null,"ing":"chia-seeds","g":3.9},{"qty":0.0625,"unit":"tsp","item":"kosher salt","note":"a pinch","ing":"kosher-salt","g":0.2},{"qty":0.75,"unit":"cup","item":"unsweetened almond milk","note":null,"ing":"almond-milk","g":181.0},{"qty":0.33,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":75.0}]},{"group":"Topping","items":[{"qty":2,"unit":"tsp","item":"creamy peanut butter","note":null,"ing":"peanut-butter","g":11.0},{"qty":0.25,"unit":"medium","item":"banana","note":"sliced","ing":"banana","g":30.0},{"qty":null,"unit":null,"item":"flaky sea salt","note":"to taste","ing":"kosher-salt","g":0.2}]}],"steps":["In the jar, stir together the oats, protein powder, powdered peanut butter, cocoa, chia seeds and salt with a fork, breaking up any cocoa lumps. Dry first means no chalky pockets later.","Pour in the almond milk and stir hard for 30 seconds, scraping the bottom corners, until it looks like loose chocolate batter. Fold in the yogurt.","Cover and refrigerate at least 6 hours, or up to 3 days. The oats soften and the mix sets thick and pudding-like.","In the morning, stir once. If it is thicker than you like, loosen with 1 to 2 tablespoons more milk.","Microwave the peanut butter for 10 seconds so it pours, drizzle it over the oats, and top with the banana slices and a few flakes of salt."],"tips":["Whey brands absorb liquid differently. If yours sets like cement, add 2 tablespoons more milk the night before.","Make 4 jars on Sunday and keep the toppings separate so the banana stays bright.","Want it warm? Microwave without the toppings for 60 to 90 seconds, stirring halfway."],"storage":"Keeps 3 days covered in the fridge. Add the peanut butter drizzle and banana right before eating."},{"id":"chocolate-protein-smoothie-bowl","title":"Chocolate Protein Smoothie Bowl","hook":"Spoon-stands-up thick, like chocolate soft serve. 43g protein.","description":"So thick it holds a spoon upright, like soft-serve chocolate frozen yogurt with crunchy toppings. Frozen banana brings the creaminess and a handful of frozen cauliflower rice adds body without any taste, so you need barely any liquid.","category":"breakfast","cuisine":"american","collections":["sweet-tooth"],"tags":["no-oven","viral","kid-friendly"],"servings":1,"prepMinutes":5,"cookMinutes":0,"difficulty":"easy","equipment":["high-speed blender with tamper (or food processor)","chilled bowl"],"macros":{"kcal":481.1,"protein":43.5,"carbs":56.3,"fat":12.6,"fiber":11.9,"sugar":27.3,"sodium":338.0,"satfat":4.1},"diets":["vegetarian","no-pork","no-beef","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"chocolate-protein-smoothie-bowl.jpg","ingredients":[{"group":"Smoothie base","items":[{"qty":1,"unit":"medium","item":"frozen banana","note":"sliced before freezing","ing":"banana","g":118.0},{"qty":0.5,"unit":"cup","item":"frozen riced cauliflower","note":null,"ing":"cauliflower-rice","g":66.0},{"qty":1,"unit":"scoop","item":"chocolate whey protein powder","note":null,"ing":"whey-protein-chocolate","g":31.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":5.4},{"qty":0.25,"unit":"cup","item":"unsweetened almond milk","note":"plus more only if needed","ing":"almond-milk","g":60.0},{"qty":0.0625,"unit":"tsp","item":"kosher salt","note":"a pinch","ing":"kosher-salt","g":0.2}]},{"group":"Toppings","items":[{"qty":0.25,"unit":"cup","item":"fresh raspberries","note":null,"ing":"raspberries","g":31.0},{"qty":2,"unit":"tbsp","item":"granola","note":null,"ing":"granola","g":15.0},{"qty":1,"unit":"tsp","item":"creamy peanut butter","note":null,"ing":"peanut-butter","g":5.4},{"qty":5,"unit":"g","item":"dark chocolate","note":"shaved or finely chopped","ing":"dark-chocolate","g":5.0}]}],"stepCount":5,"teaser":"Put the bowl in the freezer while you blend. A cold bowl buys you an extra 5 minutes before it…"},{"id":"cilantro-lime-chicken-burrito-bowls","title":"Cilantro Lime Chicken Burrito Bowls","hook":"Burrito-bowl order at home, extra chicken in every bite. 55g protein.","description":"Your burrito-bowl-place order made at home, with more chicken in every scoop. Lime and cilantro marinated breast gets a hard cast-iron sear, the rice is rinsed and toasted so it stays fluffy, and a lime Greek-yogurt crema stands in for sour cream with a load more protein.","category":"dinner","cuisine":"mexican","collections":["better-than-takeout","meal-prep"],"tags":["make-ahead","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":25,"cookMinutes":30,"difficulty":"easy","equipment":["12-inch cast-iron skillet","medium saucepan with lid","large bowl"],"macros":{"kcal":622.7,"protein":55.9,"carbs":70.5,"fat":13.2,"fiber":9.1,"sugar":6.0,"sodium":1020.8,"satfat":3.5},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cilantro-lime-chicken-burrito-bowls.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"pounded to an even ¾ inch","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"tsp","item":"lime zest","note":null,"ing":"lime-zest","g":2.0},{"qty":3,"unit":"tbsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":45.0},{"qty":0.25,"unit":"cup","item":"chopped fresh cilantro","note":null,"ing":"cilantro","g":4.0},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":3,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":9.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"tsp","item":"chili powder","note":null,"ing":"chili-powder","g":2.7},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8}]},{"group":"Cilantro-lime rice","items":[{"qty":1,"unit":"cup","item":"long-grain white rice","note":"rinsed until the water runs clear","ing":"white-rice","g":185.0},{"qty":1,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":4.5},{"qty":1.75,"unit":"cup","item":"water","note":null,"ing":"water","g":414.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":2,"unit":"tbsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":30.0},{"qty":0.5,"unit":"cup","item":"chopped fresh cilantro","note":null,"ing":"cilantro","g":8.0}]},{"group":"Bowls","items":[{"qty":1,"unit":"can","item":"black beans","note":"15 oz, drained and rinsed","ing":"black-beans","g":255.0},{"qty":0.5,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":1.0},{"qty":1,"unit":"cup","item":"frozen corn","note":"thawed and patted dry","ing":"corn","g":136.0},{"qty":2,"unit":null,"item":"Roma tomatoes","note":"diced","ing":"roma-tomato","g":124.0},{"qty":0.25,"unit":"cup","item":"finely chopped red onion","note":null,"ing":"red-onion","g":40.0},{"qty":1,"unit":null,"item":"jalapeño","note":"seeded and minced","ing":"jalapeno","g":14.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":2,"unit":"cup","item":"shredded romaine","note":null,"ing":"romaine","g":94.0},{"qty":0.5,"unit":"cup","item":"shredded reduced-fat Mexican cheese blend","note":null,"ing":"mexican-cheese-reduced-fat","g":56.0},{"qty":1,"unit":null,"item":"lime","note":"cut into wedges","ing":"lime","g":67.0}]}],"stepCount":6,"teaser":"Whisk the lime zest, 3 tbsp lime juice, ¼ cup cilantro, olive oil, garlic, cumin, chili powder, honey and 1 tsp salt in a bowl. Add the…"},{"id":"cinnamon-sugar-protein-churro-bites","title":"Cinnamon Sugar Protein Churro Bites","hook":"Crisp, fluffy, buttered and sugared, chocolate dip. 12g protein.","description":"Little ridged churro bites with crisp edges and fluffy, pillowy middles, tossed hot in butter and cinnamon sugar and dunked in a chocolate yogurt dip. The dough is the famous two-ingredient yogurt dough with whey and cinnamon worked in, so there's no frying and no choux to fuss over. Coating them hot is the only rule.","category":"dessert","cuisine":"mexican","collections":["sweet-tooth","family","air-fryer"],"tags":["kid-friendly","crowd-pleaser"],"servings":6,"prepMinutes":20,"cookMinutes":20,"difficulty":"easy","equipment":["air fryer","large bowl","2 small bowls","fork"],"macros":{"kcal":196.7,"protein":12.5,"carbs":34.0,"fat":3.9,"fiber":1.8,"sugar":8.2,"sodium":342.9,"satfat":2.0},"diets":["vegetarian","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cinnamon-sugar-protein-churro-bites.jpg","ingredients":[{"group":"Dough","items":[{"qty":1,"unit":"cup","item":"self-rising flour","note":"spooned and leveled","ing":"self-rising-flour","g":125.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":1,"unit":"tbsp","item":"zero-calorie granulated sweetener","note":null,"ing":"zero-cal-sweetener","g":12.0},{"qty":1,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":2.6},{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":2,"unit":"tbsp","item":"self-rising flour","note":"for dusting","ing":"self-rising-flour","g":16.0},{"qty":null,"unit":null,"item":"cooking spray","note":"for the basket and bites","ing":"cooking-spray","g":3.0}]},{"group":"Cinnamon sugar","items":[{"qty":1.5,"unit":"tbsp","item":"unsalted butter","note":"melted","ing":"unsalted-butter","g":21.0},{"qty":2,"unit":"tbsp","item":"granulated sugar","note":null,"ing":"sugar","g":25.0},{"qty":2,"unit":"tbsp","item":"zero-calorie granulated sweetener","note":null,"ing":"zero-cal-sweetener","g":24.0},{"qty":2,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":5.2}]},{"group":"Chocolate dip","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":5.4},{"qty":1,"unit":"tbsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":20.0},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5}]}],"stepCount":6,"teaser":"Whisk 1 cup of the flour with the whey, sweetener and cinnamon in a large bowl. Add the yogurt and vanilla, stir with a fork until shaggy,…"},{"id":"cobb-salad","title":"Cobb Salad","hook":"Neat rows of chicken, egg, bacon and blue cheese. 53g protein.","description":"A proper Cobb, laid out in stripes and tossed at the table: smoky seared chicken, just-set eggs, crisp turkey bacon, ripe avocado, tomato and blue cheese over cold romaine. The red wine vinaigrette is sharp with Dijon, shallot and a dash of Worcestershire, the way the original was. Turkey bacon crisped in the same skillet that sears the chicken leaves enough flavor behind to season it.","category":"lunch","cuisine":"american","collections":["family"],"tags":["no-oven","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":25,"difficulty":"easy","equipment":["large skillet","medium saucepan","small jar with a lid","large platter"],"macros":{"kcal":550.8,"protein":53.6,"carbs":13.7,"fat":31.2,"fiber":6.1,"sugar":5.0,"sodium":1042.1,"satfat":7.7},"diets":["gluten-free","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cobb-salad.jpg","ingredients":[{"group":"Chicken and bacon","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"pounded to an even ¾ inch","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":2,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":9.0},{"qty":6,"unit":"slice","item":"turkey bacon","note":null,"ing":"turkey-bacon","g":90.0}]},{"group":"Salad","items":[{"qty":4,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":200.0},{"qty":2,"unit":null,"item":"romaine hearts","note":"chopped into bite-size pieces","ing":"romaine","g":500.0},{"qty":2,"unit":null,"item":"Roma tomatoes","note":"seeded and diced","ing":"roma-tomato","g":124.0},{"qty":1,"unit":"medium","item":"ripe avocado","note":"diced","ing":"avocado","g":136.0},{"qty":0.33,"unit":"cup","item":"crumbled blue cheese","note":null,"ing":"blue-cheese","g":45.0},{"qty":2,"unit":"tbsp","item":"finely chopped fresh chives","note":null,"ing":"chives","g":6.0}]},{"group":"Red wine vinaigrette","items":[{"qty":3,"unit":"tbsp","item":"red wine vinegar","note":null,"ing":"red-wine-vinegar","g":45.0},{"qty":2,"unit":"tbsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":27.0},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":1,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":15.6},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":0.5,"unit":"tsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":2.9},{"qty":1,"unit":null,"item":"small shallot","note":"minced","ing":"shallot","g":30.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tbsp","item":"cold water","note":null,"ing":"water","g":14.8}]}],"stepCount":6,"teaser":"Bring the saucepan of water to a rolling boil, lower in the eggs with a spoon and boil 10 minutes. Move them to a bowl of ice water for 5…"},{"id":"cookie-dough-brownie-bars","title":"Cookie Dough Brownie Bars","hook":"Fudgy brownie, thick cookie dough on top. 12g protein.","description":"A dense, fudgy cocoa brownie under a thick layer of brown-sugar cookie dough you can eat unbaked, because it's built on oat flour and has no egg in it. Chocolate whey and Greek yogurt carry the protein; the butter stays, because that's where the flavor lives. Chill them properly and they slice like something from a bakery case.","category":"dessert","cuisine":"american","collections":["sweet-tooth","meal-prep"],"tags":["make-ahead","crowd-pleaser","kid-friendly"],"servings":12,"prepMinutes":135,"cookMinutes":18,"difficulty":"medium","equipment":["8-inch square metal baking pan","parchment paper","2 mixing bowls","whisk","offset spatula"],"macros":{"kcal":196.2,"protein":12.0,"carbs":28.5,"fat":9.3,"fiber":2.4,"sugar":9.8,"sodium":179.5,"satfat":5.1},"diets":["vegetarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cookie-dough-brownie-bars.jpg","ingredients":[{"group":"Brownie layer","items":[{"qty":0.5,"unit":"cup","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":43.0},{"qty":2,"unit":"scoop","item":"chocolate whey protein powder","note":null,"ing":"whey-protein-chocolate","g":62.0},{"qty":0.5,"unit":"cup","item":"oat flour","note":null,"ing":"oat-flour","g":52.0},{"qty":0.5,"unit":"cup","item":"zero-calorie granulated sweetener","note":null,"ing":"zero-cal-sweetener","g":95.0},{"qty":0.25,"unit":"cup","item":"light brown sugar","note":"packed","ing":"brown-sugar","g":55.0},{"qty":1,"unit":"tsp","item":"instant espresso powder","note":"optional, makes it taste more chocolatey, not like coffee","ing":"instant-espresso","g":1.0},{"qty":0.5,"unit":"tsp","item":"baking powder","note":null,"ing":"baking-powder","g":2.3},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":2,"unit":"large","item":"eggs","note":"room temperature","ing":"egg-large","g":100.0},{"qty":0.75,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":170.0},{"qty":3,"unit":"tbsp","item":"unsalted butter","note":"melted and slightly cooled","ing":"unsalted-butter","g":43.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3}]},{"group":"Cookie dough layer","items":[{"qty":3,"unit":"tbsp","item":"unsalted butter","note":"very soft","ing":"unsalted-butter","g":43.0},{"qty":2,"unit":"tbsp","item":"light brown sugar","note":"packed","ing":"brown-sugar","g":28.0},{"qty":2,"unit":"tbsp","item":"zero-calorie granulated sweetener","note":null,"ing":"zero-cal-sweetener","g":24.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":1.5,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":48.0},{"qty":0.5,"unit":"cup","item":"oat flour","note":null,"ing":"oat-flour","g":52.0},{"qty":0.25,"unit":"cup","item":"skim milk","note":"added a tablespoon at a time","ing":"skim-milk","g":61.0},{"qty":0.25,"unit":"cup","item":"mini semisweet chocolate chips","note":null,"ing":"chocolate-chips","g":42.0},{"qty":null,"unit":null,"item":"flaky sea salt","note":"to taste, for finishing","ing":"kosher-salt","g":0.5}]}],"stepCount":7,"teaser":"Heat the oven to 350°F (175°C). Line an 8-inch square metal pan with parchment, leaving an overhang on two sides so you can lift the slab…"},{"id":"cottage-cheese-flatbread-pizza","title":"Cottage Cheese Flatbread Pizza","hook":"Two-ingredient crust, charred pepperoni cups. 33g protein.","description":"The viral two-ingredient flatbread, blended cottage cheese and eggs baked until golden and sturdy, used as a crisp, thin pizza base. Parmesan in the batter gives it a savory, almost cheese-cracker edge, and turkey pepperoni curls into little charred cups under the broiler. Half the sheet is a serious snack; the whole sheet is dinner for one.","category":"snack","cuisine":"italian","collections":["budget"],"tags":["viral","kid-friendly"],"servings":2,"prepMinutes":15,"cookMinutes":42,"difficulty":"easy","equipment":["half sheet pan","parchment paper","blender","offset spatula"],"macros":{"kcal":346.4,"protein":33.9,"carbs":12.7,"fat":17.6,"fiber":1.1,"sugar":6.9,"sodium":1164.9,"satfat":8.0},"diets":["gluten-free","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cottage-cheese-flatbread-pizza.jpg","ingredients":[{"group":"Flatbread","items":[{"qty":null,"unit":null,"item":"cooking spray","note":"for the parchment","ing":"cooking-spray","g":1.0},{"qty":1,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":226.0},{"qty":2,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":100.0},{"qty":2,"unit":"tbsp","item":"grated Parmesan","note":null,"ing":"parmesan","g":13.0},{"qty":0.5,"unit":"tsp","item":"dried Italian seasoning","note":null,"ing":"italian-seasoning","g":0.5},{"qty":0.25,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":0.8},{"qty":0.125,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.3}]},{"group":"Toppings","items":[{"qty":0.33,"unit":"cup","item":"pizza sauce","note":null,"ing":"pizza-sauce","g":83.0},{"qty":0.5,"unit":"cup","item":"shredded part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":57.0},{"qty":20,"unit":"slice","item":"turkey pepperoni","note":null,"ing":"turkey-pepperoni","g":36.0},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4},{"qty":2,"unit":"sprig","item":"fresh basil","note":"leaves torn","ing":"basil","g":6.0}]}],"stepCount":6,"teaser":"Heat the oven to 375°F (190°C). Line a sheet pan with parchment and coat it lightly with cooking spray. Use parchment, not foil or a…"},{"id":"cottage-cheese-mac-and-cheese","title":"Cottage Cheese Mac and Cheese","hook":"Silky, sharp-cheddar stovetop mac in 20 minutes. 39g protein.","description":"Cottage cheese blended with milk, dry mustard and a drop of hot sauce turns into a velvety base that sharp cheddar melts straight into, no flour and no roux. High-protein elbows hold onto the sauce, and a quick buttery panko crunch on top makes it feel like the baked version without turning on the oven.","category":"dinner","cuisine":"american","collections":["budget","family","cozy"],"tags":["kid-friendly","viral","no-oven"],"servings":4,"prepMinutes":5,"cookMinutes":15,"difficulty":"easy","equipment":["blender","large pot","small skillet","box grater"],"macros":{"kcal":474.5,"protein":39.5,"carbs":49.4,"fat":14.2,"fiber":4.5,"sugar":8.0,"sodium":1056.7,"satfat":7.8},"diets":["vegetarian","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cottage-cheese-mac-and-cheese.jpg","ingredients":[{"group":"Cheese sauce","items":[{"qty":2,"unit":"cup","item":"1% cottage cheese","note":null,"ing":"cottage-cheese-1","g":452.0},{"qty":0.75,"unit":"cup","item":"skim milk","note":null,"ing":"skim-milk","g":184.0},{"qty":1,"unit":"tsp","item":"dry mustard powder","note":null,"ing":"mustard-powder","g":2.0},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":1,"unit":"tsp","item":"hot sauce","note":null,"ing":"hot-sauce","g":5.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":"plus more for the pasta water","ing":"kosher-salt","g":1.9},{"qty":6,"unit":"oz","item":"reduced-fat sharp cheddar","note":"shredded from a block, about 1½ cups","ing":"cheddar-reduced-fat","g":170.0},{"qty":0.5,"unit":"oz","item":"Parmesan","note":"finely grated, about ¼ cup","ing":"parmesan","g":14.0}]},{"group":"Pasta","items":[{"qty":8,"unit":"oz","item":"high-protein elbow macaroni","note":null,"ing":"protein-pasta","g":227.0}]},{"group":"Crunchy top","items":[{"qty":0.5,"unit":"tbsp","item":"salted butter","note":null,"ing":"butter","g":7.0},{"qty":0.33,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":20.0},{"qty":0.5,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":1.2}]}],"stepCount":6,"teaser":"Bring a large pot of salted water to a boil. Blend the cottage cheese, milk, mustard powder, garlic powder, hot sauce and salt until…"},{"id":"cottage-cheese-protein-pancakes","title":"Cottage Cheese Protein Pancakes","hook":"Lemon-ricotta diner stacks, blended from cottage cheese. 35g protein.","description":"Blended cottage cheese and oats cook up like lemon-ricotta pancakes: tender, custardy middles and lacy golden edges, no protein-powder chew. A five-minute rest in the blender jar is what turns this from thin batter into tall, plush stacks.","category":"breakfast","cuisine":"american","collections":["family","budget"],"tags":["kid-friendly","viral","no-oven"],"servings":2,"prepMinutes":10,"cookMinutes":18,"difficulty":"easy","equipment":["blender","large nonstick skillet or griddle","thin spatula","wire rack"],"macros":{"kcal":482.8,"protein":35.0,"carbs":55.2,"fat":13.8,"fiber":5.4,"sugar":27.5,"sodium":850.9,"satfat":5.8},"diets":["vegetarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"cottage-cheese-protein-pancakes.jpg","ingredients":[{"group":"Batter","items":[{"qty":1,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":226.0},{"qty":2,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":100.0},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":0.75,"unit":"cup","item":"old-fashioned rolled oats","note":null,"ing":"rolled-oats","g":61.0},{"qty":1,"unit":"tsp","item":"baking powder","note":null,"ing":"baking-powder","g":4.6},{"qty":2,"unit":"tsp","item":"finely grated lemon zest","note":"from about 1 lemon","ing":"lemon-zest","g":4.0},{"qty":1,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":0.5,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":1.3},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5}]},{"group":"To cook and serve","items":[{"qty":2,"unit":"tsp","item":"unsalted butter","note":"for the pan","ing":"unsalted-butter","g":9.5},{"qty":1,"unit":"cup","item":"blueberries","note":"fresh or thawed frozen","ing":"blueberries","g":148.0},{"qty":0.75,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":170.0},{"qty":2,"unit":"tbsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":39.0}]}],"stepCount":6,"teaser":"Put the cottage cheese, eggs, egg whites, oats, baking powder, lemon zest, vanilla, cinnamon and salt in a blender. Blend on high 45 to 60…"},{"id":"cottage-cheese-sausage-egg-bake","title":"Cottage Cheese Sausage Egg Bake","hook":"Sausage, peppers, creamy cheese pockets, a week sorted. 43g protein.","description":"A puffy, sliceable breakfast casserole loaded with fennel-y Italian turkey sausage, sweet peppers and a browned mozzarella top. Cottage cheese whisked into the eggs melts into creamy pockets and keeps every square tender, even reheated on day 4.","category":"breakfast","cuisine":"american","collections":["meal-prep","family","budget"],"tags":["make-ahead","crowd-pleaser","kid-friendly"],"servings":6,"prepMinutes":20,"cookMinutes":55,"difficulty":"easy","equipment":["9x13-inch baking dish","large skillet","large bowl","whisk"],"macros":{"kcal":405.5,"protein":43.0,"carbs":11.0,"fat":20.4,"fiber":1.4,"sugar":6.2,"sodium":1078.8,"satfat":7.5},"diets":["gluten-free","no-pork","no-beef","nut-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"cottage-cheese-sausage-egg-bake.jpg","ingredients":[{"group":"Sausage and vegetables","items":[{"qty":1,"unit":"lb","item":"raw Italian turkey sausage","note":"casings removed","ing":"turkey-italian-sausage","g":454.0},{"qty":1,"unit":"medium","item":"red bell pepper","note":"diced","ing":"bell-pepper-red","g":119.0},{"qty":1,"unit":"medium","item":"green bell pepper","note":"diced","ing":"bell-pepper-green","g":119.0},{"qty":1,"unit":"medium","item":"yellow onion","note":"diced","ing":"yellow-onion","g":110.0},{"qty":2,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":6.0}]},{"group":"Egg custard","items":[{"qty":10,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":500.0},{"qty":1,"unit":"cup","item":"liquid egg whites","note":null,"ing":"egg-white","g":243.0},{"qty":2,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":452.0},{"qty":1,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":1.0},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4},{"qty":1,"unit":"cup","item":"shredded part-skim mozzarella","note":"divided","ing":"mozzarella-part-skim","g":113.0},{"qty":2,"unit":"tbsp","item":"grated Parmesan","note":null,"ing":"parmesan","g":13.0},{"qty":1,"unit":"g","item":"cooking spray","note":null,"ing":"cooking-spray","g":1.0}]},{"group":"To finish","items":[{"qty":2,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0}]}],"steps":["Heat the oven to 350°F (175°C) and spray a 9x13-inch baking dish.","Cook the sausage in a large skillet over medium-high heat, breaking it into bite-size crumbles, until browned and cooked through to 165°F (74°C), 7 to 8 minutes. Add the peppers and onion and cook until softened and the pan looks dry, 5 to 6 minutes; add the garlic for the last 30 seconds. Spread evenly in the baking dish.","In a large bowl, whisk the eggs, egg whites, cottage cheese, oregano, garlic powder, salt, black pepper and pepper flakes until the eggs are fully broken up. The curds stay whole, and that is the point: they melt into creamy pockets.","Stir in half the mozzarella, then pour the custard evenly over the sausage. Scatter the remaining mozzarella and the Parmesan on top.","Bake 35 to 40 minutes, until puffed, golden in spots and set in the center, 160°F (71°C) on an instant-read thermometer. A knife in the middle should come out without wet egg.","Rest 10 minutes so it settles and slices clean, then sprinkle with green onions and cut into 6 squares."],"tips":["Assemble the night before, cover and refrigerate; add 5 to 10 minutes to the bake straight from the fridge.","Pick up hot Italian turkey sausage for a kick, or use breakfast sausage with ½ tsp dried sage in place of the oregano."],"storage":"Refrigerate squares up to 4 days or freeze individually wrapped up to 2 months. Microwave a square 60 to 90 seconds, or reheat at 350°F (175°C) for 12 to 15 minutes."},{"id":"creamy-chicken-mushroom-orzo","title":"Creamy Chicken and Mushroom Orzo","hook":"Risotto-creamy orzo, one pan, no stirring marathon. 57g protein.","description":"Orzo cooked like risotto, right in the broth, releases its starch and turns creamy all on its own. Browned chicken and a pile of mushrooms with thyme and white wine build the flavor, and a final stir of Parmesan and half-and-half makes it luscious. One pan, about 45 minutes, and it eats like a hug.","category":"dinner","cuisine":"italian","collections":["one-pan","cozy"],"tags":["no-oven","kid-friendly"],"servings":4,"prepMinutes":10,"cookMinutes":35,"difficulty":"easy","equipment":["wide braiser or 12-inch deep sauté pan with lid","wooden spoon","instant-read thermometer"],"macros":{"kcal":609.6,"protein":57.1,"carbs":56.2,"fat":15.9,"fiber":3.4,"sugar":6.2,"sodium":701.2,"satfat":5.6},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"creamy-chicken-mushroom-orzo.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into 1-inch pieces","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5}]},{"group":"Orzo","items":[{"qty":1,"unit":"tbsp","item":"salted butter","note":null,"ing":"butter","g":14.0},{"qty":12,"unit":"oz","item":"cremini mushrooms","note":"sliced","ing":"cremini-mushrooms","g":340.0},{"qty":2,"unit":"piece","item":"shallots","note":"minced","ing":"shallot","g":60.0},{"qty":4,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":12.0},{"qty":1,"unit":"tbsp","item":"fresh thyme leaves","note":null,"ing":"thyme-fresh","g":2.4},{"qty":8,"unit":"oz","item":"orzo","note":"about 1⅓ cups","ing":"orzo","g":227.0},{"qty":0.25,"unit":"cup","item":"dry white wine","note":null,"ing":"white-wine","g":59.0},{"qty":3,"unit":"cup","item":"low-sodium chicken broth","note":"hot","ing":"chicken-broth","g":720.0}]},{"group":"To finish","items":[{"qty":0.5,"unit":"cup","item":"fat-free half-and-half","note":null,"ing":"half-and-half-fat-free","g":116.0},{"qty":1.5,"unit":"oz","item":"Parmesan","note":"finely grated, about ¾ cup","ing":"parmesan","g":43.0},{"qty":2,"unit":"cup","item":"baby spinach","note":null,"ing":"spinach","g":60.0},{"qty":2,"unit":"tsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":10.0},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":7.5}]}],"stepCount":6,"teaser":"Season the chicken with ½ tsp salt and the pepper. Heat the oil in a wide braiser over medium-high and sear the chicken in a single layer…"},{"id":"creamy-green-chicken-enchiladas","title":"Creamy Green Chicken Enchiladas","hook":"Silky green sauce, zero heavy cream. 62g protein.","description":"The chicken poaches right in the green enchilada sauce, so the meat tastes like tomatillo all the way through and the sauce picks up real chicken flavor. Light cream cheese and Greek yogurt get whisked in off the heat for a sauce that is silky and tangy, never grainy, and high-fiber tortillas roll without cracking.","category":"dinner","cuisine":"tex-mex","collections":["family","meal-prep","cozy"],"tags":["freezer-friendly","make-ahead","kid-friendly"],"servings":4,"prepMinutes":25,"cookMinutes":55,"difficulty":"easy","equipment":["large deep skillet with lid","9x13-inch baking dish","large bowl"],"macros":{"kcal":537.7,"protein":62.7,"carbs":50.8,"fat":19.4,"fiber":32.7,"sugar":6.3,"sodium":2210.2,"satfat":7.8},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"creamy-green-chicken-enchiladas.jpg","ingredients":[{"group":"Chicken and sauce","items":[{"qty":1,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":4.5},{"qty":0.5,"unit":"medium","item":"yellow onion","note":"finely diced","ing":"yellow-onion","g":55.0},{"qty":2,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":6.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"can","item":"green enchilada sauce","note":"10 oz","ing":"green-enchilada-sauce","g":283.0},{"qty":1,"unit":"can","item":"diced green chiles","note":"4 oz, undrained","ing":"green-chiles","g":113.0},{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":null,"ing":"chicken-breast","g":680.0},{"qty":3,"unit":"cup","item":"baby spinach","note":null,"ing":"spinach","g":90.0},{"qty":2,"unit":"oz","item":"light cream cheese","note":"softened","ing":"cream-cheese-light","g":57.0},{"qty":0.75,"unit":"cup","item":"nonfat plain Greek yogurt","note":"divided","ing":"greek-yogurt-nonfat","g":170.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"Assembly","items":[{"qty":8,"unit":"tortilla","item":"high-fiber low-carb tortillas (8-inch)","note":null,"ing":"low-carb-tortilla","g":344.0},{"qty":1,"unit":"cup","item":"shredded reduced-fat Mexican cheese blend","note":"divided","ing":"mexican-cheese-reduced-fat","g":112.0}]},{"group":"To serve","items":[{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":0.25,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":4.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"thinly sliced","ing":"jalapeno","g":14.0}]}],"steps":["Heat the oven to 375°F (190°C). Warm the oil in a large deep skillet over medium heat and cook the onion with a pinch of the salt until soft and translucent, 4 minutes. Add the garlic and cumin and stir 30 seconds.","Pour in the enchilada sauce and green chiles, nestle in the chicken, and bring to a simmer. Cover, lower the heat to medium-low and cook 15 to 18 minutes, flipping once, until the thickest part reads 165°F (74°C).","Move the chicken to a board and shred it with two forks. Stir the spinach into the hot sauce until just wilted, 1 minute, then take the pan off the heat and let it cool 5 minutes. Whisk in the cream cheese and ½ cup of the yogurt until smooth and pale green.","In a bowl, toss the shredded chicken with half the creamy sauce, ½ cup of the cheese and the remaining salt.","Spread ½ cup of the sauce over the bottom of the baking dish. Divide the filling among the tortillas, roll them up snugly and lay them seam side down. Spoon the rest of the sauce over the top, leaving the tortilla ends exposed so they toast, and scatter with the remaining cheese.","Bake uncovered 20 to 25 minutes, until the sauce bubbles at the edges and the cheese has browned in spots. For more color, broil 2 minutes.","Rest 5 minutes. Stir the lime juice into the remaining ¼ cup yogurt, drizzle it over the enchiladas, and finish with cilantro and jalapeño."],"tips":["Let the sauce cool before the yogurt goes in. Boiling Greek yogurt splits and turns grainy.","Freeze the dish unbaked, wrapped tight, for up to 3 months. Bake from frozen, covered, for 45 minutes, then uncovered 15 minutes more."],"storage":"Keeps 4 days covered in the fridge. Reheat portions covered at 350°F (175°C) for 15 minutes, or microwave 2 minutes with a splash of water."},{"id":"creamy-tuscan-salmon","title":"Creamy Tuscan Salmon","hook":"Crisp-edged salmon in sun-dried tomato cream. 42g protein.","description":"Golden, crisp-edged salmon fillets finished in a creamy garlic sauce with sun-dried tomatoes, spinach and Parmesan, all in one skillet in about 30 minutes. Light cream cheese and fat-free half-and-half give the sauce body without heavy cream, and the salmon brings its own richness.","category":"dinner","cuisine":"italian","collections":["date-night","one-pan"],"tags":["no-oven","crowd-pleaser"],"servings":4,"prepMinutes":10,"cookMinutes":20,"difficulty":"easy","equipment":["12-inch stainless or nonstick skillet","fish spatula","instant-read thermometer"],"macros":{"kcal":504.7,"protein":42.2,"carbs":11.6,"fat":32.0,"fiber":2.2,"sugar":2.8,"sodium":617.7,"satfat":8.6},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"creamy-tuscan-salmon.jpg","ingredients":[{"group":"Salmon","items":[{"qty":4,"unit":"fillet","item":"skinless salmon fillets","note":"about 6 oz each, patted dry","ing":"salmon","g":680.0},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.9},{"qty":0.5,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":1.2},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":2,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":9.0}]},{"group":"Tuscan cream sauce","items":[{"qty":1,"unit":"piece","item":"shallot","note":"minced","ing":"shallot","g":30.0},{"qty":4,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":12.0},{"qty":0.5,"unit":"cup","item":"oil-packed sun-dried tomatoes","note":"drained and sliced","ing":"sun-dried-tomatoes","g":55.0},{"qty":0.5,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":0.5},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.5},{"qty":0.75,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":180.0},{"qty":2,"unit":"oz","item":"light cream cheese","note":"cubed","ing":"cream-cheese-light","g":57.0},{"qty":0.5,"unit":"cup","item":"fat-free half-and-half","note":null,"ing":"half-and-half-fat-free","g":116.0},{"qty":1,"unit":"oz","item":"Parmesan","note":"finely grated, about ½ cup","ing":"parmesan","g":28.0},{"qty":5,"unit":"oz","item":"baby spinach","note":null,"ing":"spinach","g":142.0},{"qty":2,"unit":"tbsp","item":"fresh basil","note":"torn","ing":"basil","g":3.0}]}],"stepCount":6,"teaser":"Season the salmon all over with the salt, smoked paprika and pepper. Heat the oil in a 12-inch skillet over medium-high until it…"},{"id":"crispy-gnocchi-chicken-spinach","title":"Crispy Gnocchi with Chicken and Spinach","hook":"Sheet-pan gnocchi that crisp like roast potatoes. 54g protein.","description":"Shelf-stable gnocchi skip the boil and go straight onto a hot sheet pan, where they puff and crisp like tiny roast potatoes. Garlicky chicken and sweet red onion roast alongside, spinach wilts on the hot pan, and spoonfuls of lemony ricotta melt into everything at the table.","category":"dinner","cuisine":"italian","collections":["family","cozy"],"tags":["crowd-pleaser","viral","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":30,"difficulty":"easy","equipment":["2 rimmed sheet pans","large bowl","small bowl","thin metal spatula","instant-read thermometer"],"macros":{"kcal":610.8,"protein":54.4,"carbs":54.1,"fat":19.0,"fiber":3.7,"sugar":2.3,"sodium":1128.6,"satfat":6.2},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"crispy-gnocchi-chicken-spinach.jpg","ingredients":[{"group":"Sheet pan","items":[{"qty":1,"unit":"lb","item":"shelf-stable potato gnocchi","note":"straight from the package, not boiled","ing":"gnocchi","g":454.0},{"qty":2,"unit":"tbsp","item":"olive oil","note":"divided","ing":"olive-oil","g":27.0},{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into 1-inch pieces","ing":"chicken-breast","g":680.0},{"qty":1,"unit":"medium","item":"red onion","note":"cut into 1-inch wedges","ing":"red-onion","g":110.0},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":1.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":5,"unit":"oz","item":"baby spinach","note":null,"ing":"spinach","g":142.0}]},{"group":"Lemon ricotta","items":[{"qty":1,"unit":"cup","item":"part-skim ricotta","note":null,"ing":"ricotta-part-skim","g":246.0},{"qty":2,"unit":"tsp","item":"lemon zest","note":null,"ing":"lemon-zest","g":4.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.0},{"qty":1,"unit":"oz","item":"Parmesan","note":"finely grated, about ½ cup, divided","ing":"parmesan","g":28.0},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.5}]}],"stepCount":7,"teaser":"Set racks in the upper and lower thirds of the oven and heat to 450°F (230°C). Break apart any gnocchi stuck together, toss them with 1…"},{"id":"crispy-oven-beef-tacos","title":"Crispy Oven Beef Tacos","hook":"Shatter-crisp tacos from the oven, zero frying. 47g protein.","description":"Corn tortillas get filled with saucy taco beef and melty cheese, folded, brushed with a little oil and baked until they shatter. A swipe of refried beans glues each one shut so it bakes like a sealed pocket, and lean beef keeps the shells crisp instead of greasy.","category":"dinner","cuisine":"tex-mex","collections":["family","budget","better-than-takeout"],"tags":["kid-friendly","crowd-pleaser","viral"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["large skillet","2 rimmed sheet pans","pastry brush"],"macros":{"kcal":536.8,"protein":47.6,"carbs":45.6,"fat":19.0,"fiber":8.4,"sugar":5.3,"sodium":960.1,"satfat":7.2},"diets":["gluten-free","no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"crispy-oven-beef-tacos.jpg","ingredients":[{"group":"Taco beef","items":[{"qty":1.25,"unit":"lb","item":"95% lean ground beef","note":null,"ing":"ground-beef-95","g":567.0},{"qty":0.5,"unit":"medium","item":"yellow onion","note":"finely diced","ing":"yellow-onion","g":55.0},{"qty":2,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":6.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":1,"unit":"tbsp","item":"chili powder","note":null,"ing":"chili-powder","g":8.1},{"qty":2,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":4.2},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":1,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":1.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.33,"unit":"cup","item":"water","note":null,"ing":"water","g":78.0}]},{"group":"Tacos","items":[{"qty":12,"unit":"tortilla","item":"corn tortillas (6-inch)","note":null,"ing":"corn-tortilla","g":288.0},{"qty":0.5,"unit":"cup","item":"fat-free refried beans","note":null,"ing":"refried-beans","g":115.0},{"qty":1,"unit":"cup","item":"shredded reduced-fat Mexican cheese blend","note":null,"ing":"mexican-cheese-reduced-fat","g":112.0},{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6}]},{"group":"Toppings","items":[{"qty":2,"unit":"cup","item":"iceberg lettuce","note":"finely shredded","ing":"iceberg","g":144.0},{"qty":2,"unit":"piece","item":"Roma tomatoes","note":"diced","ing":"roma-tomato","g":124.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":"or light sour cream","ing":"greek-yogurt-nonfat","g":114.0},{"qty":null,"unit":null,"item":"hot sauce","note":"to serve","ing":"hot-sauce","g":10.0}]}],"stepCount":7,"teaser":"Heat the oven to 425°F (220°C) with racks in the upper and lower…"},{"id":"crispy-tofu-peanut-bowls","title":"Crispy Tofu Peanut Bowls","hook":"Shatter-crisp tofu, peanut-lime sauce, 100% plant-based. 41g protein.","description":"Torn tofu tossed in soy and cornstarch roasts into craggy, golden, properly crunchy pieces, and it shares the sheet pan with charred broccoli. Over nutty brown rice with edamame and crunchy raw vegetables, all drenched in a thick peanut-lime sauce, it's a vegan bowl that doesn't feel like a compromise. Powdered peanut butter builds most of the sauce, so it's deeply peanutty and still loaded with protein.","category":"lunch","cuisine":"thai","collections":["meal-prep","budget"],"tags":["make-ahead"],"servings":4,"prepMinutes":20,"cookMinutes":40,"difficulty":"easy","equipment":["large rimmed sheet pan","parchment paper","large pot","fine-mesh strainer","2 mixing bowls"],"macros":{"kcal":570.8,"protein":41.1,"carbs":56.1,"fat":23.9,"fiber":11.1,"sugar":12.5,"sodium":959.0,"satfat":3.6},"diets":["vegetarian","vegan","dairy-free","no-pork","no-beef","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"crispy-tofu-peanut-bowls.jpg","ingredients":[{"group":"Brown rice","items":[{"qty":0.67,"unit":"cup","item":"long-grain brown rice","note":null,"ing":"brown-rice","g":124.0},{"qty":6,"unit":"cup","item":"water","note":null,"ing":"water","g":1420.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"Crispy tofu and broccoli","items":[{"qty":28,"unit":"oz","item":"extra-firm tofu","note":"two 14-oz blocks, drained","ing":"tofu-extra-firm","g":794.0},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":2,"unit":"tsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":9.1},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":2,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":16.0},{"qty":1,"unit":"head","item":"broccoli","note":"cut into florets","ing":"broccoli","g":350.0},{"qty":1,"unit":"tsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":4.5},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Peanut-lime sauce","items":[{"qty":0.5,"unit":"cup","item":"powdered peanut butter","note":null,"ing":"pb-powder","g":52.0},{"qty":1,"unit":"tbsp","item":"creamy peanut butter","note":null,"ing":"peanut-butter","g":16.1},{"qty":2,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":32.0},{"qty":2,"unit":"tbsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":30.0},{"qty":1,"unit":"tbsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":19.7},{"qty":2,"unit":"tsp","item":"sriracha","note":null,"ing":"sriracha","g":13.0},{"qty":2,"unit":"tsp","item":"finely grated fresh ginger","note":null,"ing":"ginger","g":4.0},{"qty":1,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":3.0},{"qty":0.33,"unit":"cup","item":"warm water","note":"plus more as needed","ing":"water","g":78.0}]},{"group":"Bowls","items":[{"qty":2,"unit":"cup","item":"shelled edamame","note":"thawed","ing":"edamame","g":236.0},{"qty":1,"unit":"medium","item":"carrot","note":"julienned or coarsely grated","ing":"carrot","g":61.0},{"qty":1,"unit":"cup","item":"finely shredded red cabbage","note":null,"ing":"red-cabbage","g":70.0},{"qty":2,"unit":"tbsp","item":"dry-roasted peanuts","note":"chopped","ing":"peanuts","g":18.2},{"qty":0.25,"unit":"cup","item":"fresh cilantro leaves","note":null,"ing":"cilantro","g":4.0},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0}]}],"stepCount":7,"teaser":"Wrap the tofu blocks in a clean kitchen towel and press them under a heavy pan for 15 minutes. Meanwhile, bring the 6 cups water and ½ tsp…"},{"id":"edible-protein-cookie-dough","title":"Edible Protein Cookie Dough","hook":"Brown butter, toasted flour, eat it with a spoon. 17g protein.","description":"Spoonable cookie dough with no raw flour and no egg: the oat flour gets toasted in the same pan you brown the butter in, which makes it safe and gives the whole bowl a graham-cracker, toffee-ish depth. Greek yogurt and vanilla whey turn it into a dessert that actually holds you. Fifteen minutes of work, one bowl, one skillet.","category":"dessert","cuisine":"american","collections":["sweet-tooth"],"tags":["no-oven","make-ahead","kid-friendly"],"servings":4,"prepMinutes":25,"cookMinutes":7,"difficulty":"easy","equipment":["small skillet","medium bowl","sturdy rubber spatula"],"macros":{"kcal":257.2,"protein":17.9,"carbs":30.5,"fat":10.4,"fiber":2.0,"sugar":13.9,"sodium":178.9,"satfat":5.8},"diets":["vegetarian","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"edible-protein-cookie-dough.jpg","ingredients":[{"group":null,"items":[{"qty":2,"unit":"tbsp","item":"unsalted butter","note":null,"ing":"unsalted-butter","g":28.0},{"qty":0.5,"unit":"cup","item":"oat flour","note":null,"ing":"oat-flour","g":52.0},{"qty":2,"unit":"tbsp","item":"light brown sugar","note":"packed","ing":"brown-sugar","g":28.0},{"qty":2,"unit":"tbsp","item":"zero-calorie granulated sweetener","note":null,"ing":"zero-cal-sweetener","g":24.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":2,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":64.0},{"qty":1,"unit":"tbsp","item":"skim milk","note":"only if needed","ing":"skim-milk","g":15.0},{"qty":0.25,"unit":"cup","item":"mini semisweet chocolate chips","note":null,"ing":"chocolate-chips","g":42.0},{"qty":null,"unit":null,"item":"flaky sea salt","note":"to taste, for finishing","ing":"kosher-salt","g":0.5}]}],"stepCount":5,"teaser":"Melt the butter in a small skillet over medium heat and keep swirling. It will foam, go quiet, then smell like toffee as brown flecks…"},{"id":"egg-roll-in-a-bowl","title":"Egg Roll in a Bowl","hook":"Everything inside an egg roll, minus the wrapper. 48g protein.","description":"All the garlicky, gingery, white-pepper flavor of a takeout egg roll filling, made in one skillet in 20 minutes. The turkey gets left alone long enough to brown properly, which is the difference between this and a sad pile of gray cabbage. A cold swirl of sriracha yogurt on top stands in for the dipping sauce.","category":"lunch","cuisine":"chinese","collections":["one-pan","budget","meal-prep"],"tags":["no-oven","make-ahead"],"servings":4,"prepMinutes":15,"cookMinutes":20,"difficulty":"easy","equipment":["wok or 12-inch skillet","2 small bowls","wooden spatula"],"macros":{"kcal":475.5,"protein":48.6,"carbs":18.4,"fat":24.0,"fiber":5.1,"sugar":8.9,"sodium":912.9,"satfat":5.6},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"egg-roll-in-a-bowl.jpg","ingredients":[{"group":"Sauce","items":[{"qty":3,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":48.0},{"qty":1,"unit":"tbsp","item":"hoisin sauce","note":null,"ing":"hoisin","g":16.0},{"qty":1,"unit":"tbsp","item":"unseasoned rice vinegar","note":null,"ing":"rice-vinegar","g":14.9},{"qty":0.5,"unit":"tsp","item":"ground white pepper","note":null,"ing":"white-pepper","g":1.2}]},{"group":"Stir-fry","items":[{"qty":2,"unit":"lb","item":"93% lean ground turkey","note":null,"ing":"ground-turkey-93","g":907.0},{"qty":2,"unit":"tsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":9.1},{"qty":6,"unit":null,"item":"green onions","note":"whites and greens sliced separately","ing":"green-onion","g":90.0},{"qty":5,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":15.0},{"qty":1,"unit":"tbsp","item":"finely grated fresh ginger","note":null,"ing":"ginger","g":6.0},{"qty":0.5,"unit":"head","item":"green cabbage","note":"cored and thinly shredded (about 6 cups)","ing":"green-cabbage","g":454.0},{"qty":2,"unit":"medium","item":"carrots","note":"julienned or coarsely grated","ing":"carrot","g":122.0},{"qty":1,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":4.5}]},{"group":"Sriracha yogurt","items":[{"qty":0.33,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":75.0},{"qty":2,"unit":"tbsp","item":"sriracha","note":null,"ing":"sriracha","g":39.0},{"qty":1,"unit":"tsp","item":"unseasoned rice vinegar","note":null,"ing":"rice-vinegar","g":5.0}]},{"group":"To finish","items":[{"qty":1,"unit":"tbsp","item":"toasted sesame seeds","note":null,"ing":"sesame-seeds","g":9.0}]}],"stepCount":7,"teaser":"Whisk the soy sauce, hoisin, 1 tbsp rice vinegar and white pepper in a small bowl. In the other bowl, stir the yogurt, sriracha and 1 tsp…"},{"id":"everything-bagel-cottage-cheese-dip","title":"Everything Bagel Cottage Cheese Dip","hook":"Whipped smooth, bagel-shop flavor, bagel chips. 17g protein.","description":"Cottage cheese whipped in a food processor until glossy and spreadable like whipped ricotta, with a little cream cheese for that bagel-shop tang, chives, lemon and a heavy shower of everything seasoning. Served with crisp air-fried bagel chips and cold, crunchy vegetables. If you think you don't like cottage cheese, this is the one that changes your mind.","category":"snack","cuisine":"american","collections":["budget","meal-prep","air-fryer"],"tags":["viral","no-oven","make-ahead"],"servings":4,"prepMinutes":15,"cookMinutes":7,"difficulty":"easy","equipment":["food processor or blender","air fryer","serrated knife","wide serving plate"],"macros":{"kcal":253.2,"protein":17.0,"carbs":25.6,"fat":9.9,"fiber":2.0,"sugar":9.9,"sodium":829.1,"satfat":3.6},"diets":["vegetarian","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"everything-bagel-cottage-cheese-dip.jpg","ingredients":[{"group":"Whipped dip","items":[{"qty":2,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":452.0},{"qty":2,"unit":"oz","item":"light cream cheese","note":"softened","ing":"cream-cheese-light","g":57.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.0},{"qty":1,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":3.0},{"qty":2,"unit":"tbsp","item":"fresh chives","note":"finely chopped","ing":"chives","g":6.0},{"qty":1.5,"unit":"tbsp","item":"everything bagel seasoning","note":"divided","ing":"everything-bagel-seasoning","g":13.0},{"qty":1,"unit":"tsp","item":"extra-virgin olive oil","note":"for drizzling","ing":"olive-oil","g":4.5}]},{"group":"Bagel chips","items":[{"qty":1,"unit":"bagel","item":"plain bagel","note":"a day old is ideal","ing":"bagel","g":99.0},{"qty":2,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":9.0}]},{"group":"Vegetables","items":[{"qty":1,"unit":"medium","item":"cucumber","note":"sliced into thick coins","ing":"cucumber","g":301.0},{"qty":1,"unit":"medium","item":"red bell pepper","note":"cut into strips","ing":"bell-pepper-red","g":119.0},{"qty":8,"unit":"piece","item":"radishes","note":"halved","ing":"radishes","g":36.0}]}],"stepCount":5,"teaser":"Blend the cottage cheese, cream cheese, lemon juice and garlic in a food processor for 2 to 3 minutes, scraping down twice, until glossy…"},{"id":"fluffy-protein-waffles","title":"Fluffy Protein Waffles","hook":"Diner-crisp shell, cloud-soft inside, berries and cream. 35g protein.","description":"Crisp-shelled, cloud-light waffles with a full scoop of protein hiding in the batter. Whipping the egg whites separately and folding them in at the end is the old diner trick that keeps whey batters from turning dense, and a spoon of cornstarch buys the crunch.","category":"breakfast","cuisine":"american","collections":["cozy","family","sweet-tooth"],"tags":["kid-friendly","freezer-friendly","crowd-pleaser"],"servings":2,"prepMinutes":15,"cookMinutes":20,"difficulty":"medium","equipment":["waffle iron","2 mixing bowls","hand mixer or whisk","wire rack"],"macros":{"kcal":495.5,"protein":35.2,"carbs":59.4,"fat":12.6,"fiber":4.0,"sugar":17.9,"sodium":663.1,"satfat":5.7},"diets":["vegetarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"fluffy-protein-waffles.jpg","ingredients":[{"group":"Waffles","items":[{"qty":0.67,"unit":"cup","item":"all-purpose flour","note":"spooned and leveled","ing":"all-purpose-flour","g":84.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":2,"unit":"tsp","item":"granulated sugar","note":null,"ing":"sugar","g":8.3},{"qty":1,"unit":"tsp","item":"baking powder","note":null,"ing":"baking-powder","g":4.6},{"qty":0.25,"unit":"tsp","item":"baking soda","note":null,"ing":"baking-soda","g":1.1},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5},{"qty":2,"unit":"large","item":"eggs","note":"separated","ing":"egg-large","g":100.0},{"qty":1,"unit":"large","item":"egg white","note":null,"ing":"egg-white","g":33.0},{"qty":0.67,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":152.0},{"qty":0.33,"unit":"cup","item":"skim milk","note":null,"ing":"skim-milk","g":81.0},{"qty":2,"unit":"tsp","item":"unsalted butter","note":"melted and slightly cooled","ing":"unsalted-butter","g":9.5},{"qty":1,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":1,"unit":"g","item":"cooking spray","note":"for the iron","ing":"cooking-spray","g":1.0}]},{"group":"Strawberries and cream","items":[{"qty":1.5,"unit":"cup","item":"strawberries","note":"hulled and quartered","ing":"strawberries","g":228.0},{"qty":1,"unit":"tsp","item":"granulated sugar","note":null,"ing":"sugar","g":4.2},{"qty":1,"unit":"tsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":5.1},{"qty":0.33,"unit":"cup","item":"whipped cream","note":null,"ing":"whipped-cream","g":20.0}]}],"stepCount":6,"teaser":"Toss the strawberries with 1 teaspoon sugar and the lemon juice and set aside. In 15 minutes they will sit in their own bright…"},{"id":"freezer-breakfast-burritos","title":"Freezer Breakfast Burritos","hook":"Freezer to hand in 3 minutes, zero soggy tortilla. 33g protein.","description":"Eight sausage, egg and crispy-potato burritos that go from freezer to hand in 3 minutes and actually taste good doing it. The trick is cooking out every bit of moisture and cooling the filling before you roll, so nothing turns soggy in the freezer.","category":"breakfast","cuisine":"tex-mex","collections":["meal-prep","budget","family"],"tags":["freezer-friendly","make-ahead","crowd-pleaser"],"servings":8,"prepMinutes":25,"cookMinutes":30,"difficulty":"easy","equipment":["large nonstick skillet","sheet pan","parchment or foil","gallon freezer bags"],"macros":{"kcal":386.9,"protein":33.4,"carbs":40.5,"fat":18.5,"fiber":26.0,"sugar":1.5,"sodium":1160.6,"satfat":6.4},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"freezer-breakfast-burritos.jpg","ingredients":[{"group":"Filling","items":[{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":14.0},{"qty":3,"unit":"cup","item":"frozen shredded hash browns","note":null,"ing":"hash-browns","g":256.0},{"qty":1,"unit":"lb","item":"raw turkey breakfast sausage","note":"bulk, or links squeezed from casings","ing":"turkey-sausage","g":454.0},{"qty":1,"unit":"large","item":"red bell pepper","note":"finely diced","ing":"bell-pepper-red","g":164.0},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":8,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":400.0},{"qty":1,"unit":"cup","item":"liquid egg whites","note":null,"ing":"egg-white","g":243.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":4,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":60.0}]},{"group":"To roll","items":[{"qty":8,"unit":"large","item":"high-fiber low-carb tortillas","note":"burrito size","ing":"low-carb-tortilla","g":568.0},{"qty":1,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":113.0}]}],"stepCount":7,"teaser":"Heat the oil in a large nonstick skillet over medium-high heat. Spread the hash browns in an even layer and leave them alone until the…"},{"id":"frozen-yogurt-bark","title":"Frozen Yogurt Bark","hook":"Raspberry, pistachio, dark chocolate, snapped cold. 13g protein.","description":"A sheet of honey-vanilla Greek yogurt studded with bleeding raspberries, salty pistachios and thin zigzags of dark chocolate, frozen hard and snapped into shards. Whey in the yogurt is the quiet trick: it keeps the bark creamy instead of icy. It lives in your freezer for weeks and disappears in days.","category":"dessert","cuisine":"american","collections":["sweet-tooth","meal-prep"],"tags":["viral","no-oven","freezer-friendly","make-ahead","kid-friendly"],"servings":6,"prepMinutes":195,"cookMinutes":0,"difficulty":"easy","equipment":["quarter sheet pan or 9x13-inch pan","parchment paper","mixing bowl","whisk"],"macros":{"kcal":155.2,"protein":13.1,"carbs":14.2,"fat":5.4,"fiber":2.1,"sugar":10.6,"sodium":87.4,"satfat":2.3},"diets":["vegetarian","gluten-free","no-pork","no-beef","egg-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"frozen-yogurt-bark.jpg","ingredients":[{"group":"Yogurt base","items":[{"qty":2,"unit":"cup","item":"2% plain Greek yogurt","note":null,"ing":"greek-yogurt-2","g":454.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":2,"unit":"tbsp","item":"honey","note":null,"ing":"honey","g":42.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5}]},{"group":"Toppings","items":[{"qty":0.75,"unit":"cup","item":"fresh raspberries","note":null,"ing":"raspberries","g":92.0},{"qty":3,"unit":"tbsp","item":"shelled pistachios","note":"roughly chopped","ing":"pistachios","g":23.0},{"qty":1,"unit":"oz","item":"dark chocolate","note":"chopped","ing":"dark-chocolate","g":28.0},{"qty":null,"unit":null,"item":"flaky sea salt","note":"to taste","ing":"kosher-salt","g":0.3}]}],"steps":["Line a quarter sheet pan or 9x13-inch pan with parchment and make sure it sits flat on a freezer shelf before you fill it.","Whisk the yogurt, whey, honey, vanilla and salt until completely smooth and thick, about 1 minute.","Spread it on the parchment in a rough rectangle about ½ inch thick, roughly 9 by 11 inches. Thinner bark breaks prettier but melts faster.","Press the raspberries in, tearing a few in half so the juice bleeds into the yogurt, then scatter the pistachios over the top.","Melt the chocolate in the microwave in 20-second bursts, stirring, then flick it over the bark from a spoon in thin zigzags. Add a pinch of flaky salt.","Freeze until completely solid, at least 3 hours. Lift onto a cutting board, wait 2 minutes, then break or cut into 12 shards, 2 per serving."],"tips":["Don't skip the whey. Its extra milk solids are what keep the bark creamy; without it the sheet freezes icy. If you must leave it out, add 1 extra tablespoon of honey.","Frozen raspberries work too. Press them in straight from the freezer so they don't turn the whole sheet pink.","Swap pistachios for toasted sliced almonds, or the raspberries for blueberries and a little lemon zest."],"storage":"Store shards in a zip-top bag in the freezer, parchment between layers, up to 1 month. Eat straight from the freezer; they soften fast."},{"id":"garlic-butter-steak-bites-potatoes","title":"Garlic Butter Steak Bites and Potatoes","hook":"Steakhouse garlic butter, one skillet. 41g protein.","description":"Steakhouse flavor in one skillet and about 45 minutes: crusty, rosy sirloin cubes and crisp, creamy baby potatoes tossed in sizzling garlic-thyme butter. Microwaving the potatoes first means they only need to brown in the pan, and searing the steak in batches over smoking-hot heat gets you crust without overcooking the centers.","category":"dinner","cuisine":"american","collections":["date-night","one-pan"],"tags":["viral","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":15,"cookMinutes":30,"difficulty":"easy","equipment":["12-inch cast-iron skillet","microwave-safe bowl with lid","paper towels"],"macros":{"kcal":471.2,"protein":41.1,"carbs":29.9,"fat":20.7,"fiber":3.3,"sugar":2.4,"sodium":727.4,"satfat":7.4},"diets":["gluten-free","no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"garlic-butter-steak-bites-potatoes.jpg","ingredients":[{"group":"Potatoes","items":[{"qty":1.5,"unit":"lb","item":"baby potatoes","note":"halved, or quartered if large","ing":"baby-potatoes","g":680.0},{"qty":2,"unit":"tbsp","item":"water","note":null,"ing":"water","g":30.0},{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"Steak bites","items":[{"qty":1.5,"unit":"lb","item":"top sirloin steak","note":"cut into 1-inch cubes","ing":"sirloin-steak","g":680.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.75,"unit":"tsp","item":"black pepper","note":"coarsely ground","ing":"black-pepper","g":1.7},{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6}]},{"group":"Garlic butter","items":[{"qty":2,"unit":"tbsp","item":"butter","note":null,"ing":"butter","g":28.0},{"qty":8,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":24.0},{"qty":1,"unit":"tbsp","item":"fresh thyme leaves","note":null,"ing":"thyme-fresh","g":2.4},{"qty":0.25,"unit":"tsp","item":"red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":7.5}]}],"stepCount":6,"teaser":"Put the potatoes and water in a microwave-safe bowl, cover and microwave on high 6 to 8 minutes, until a knife slides in with a little…"},{"id":"garlic-butter-steak-pasta","title":"Garlic Butter Steak Pasta","hook":"Steakhouse sear over garlic butter linguine. 49g protein.","description":"A whole sirloin seared hard in cast iron, rested, then sliced over linguine tossed in the pan's garlic butter and drippings. The trick is the fond: the browned steak bits dissolve into butter and starchy pasta water to make a sauce that tastes like a steakhouse side, using only 2 tablespoons of butter.","category":"dinner","cuisine":"american","collections":["date-night"],"tags":["crowd-pleaser","no-oven"],"servings":4,"prepMinutes":10,"cookMinutes":30,"difficulty":"easy","equipment":["12-inch cast-iron skillet","large pot","tongs","instant-read thermometer"],"macros":{"kcal":580.9,"protein":49.8,"carbs":46.5,"fat":20.7,"fiber":2.8,"sugar":1.8,"sodium":757.8,"satfat":8.7},"diets":["no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"garlic-butter-steak-pasta.jpg","ingredients":[{"group":"Steak","items":[{"qty":1.5,"unit":"lb","item":"top sirloin steak","note":"about 1¼ inches thick, trimmed","ing":"sirloin-steak","g":680.0},{"qty":1.25,"unit":"tsp","item":"kosher salt","note":"plus more for the pasta water","ing":"kosher-salt","g":4.8},{"qty":1,"unit":"tsp","item":"coarsely ground black pepper","note":null,"ing":"black-pepper","g":2.3},{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6}]},{"group":"Garlic butter pasta","items":[{"qty":8,"unit":"oz","item":"linguine","note":null,"ing":"linguine","g":227.0},{"qty":2,"unit":"tbsp","item":"salted butter","note":null,"ing":"butter","g":28.0},{"qty":8,"unit":"clove","item":"garlic","note":"thinly sliced","ing":"garlic","g":24.0},{"qty":0.5,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.9},{"qty":3,"unit":"cup","item":"baby spinach","note":null,"ing":"spinach","g":90.0},{"qty":1.5,"unit":"oz","item":"Parmesan","note":"finely grated, about ¾ cup","ing":"parmesan","g":43.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.0},{"qty":0.25,"unit":"cup","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":15.0}]}],"stepCount":6,"teaser":"Pat the steak very dry and season all over with the salt and pepper. Let it sit at room temperature while the pasta water comes to a boil,…"},{"id":"general-tsos-chicken","title":"General Tso's Chicken","hook":"Sticky, tangy, a little fiery, fried in 2 tbsp oil. 48g protein.","description":"Tangy, sticky and a little fiery: General Tso's should hit sweet, sour, salty and heat all at once, and this one does. Thighs in a thin egg-white and cornstarch coat pan-fry crackly in just 2 tablespoons of oil, then get tossed in a hoisin and rice-vinegar glaze with toasted dried chiles.","category":"dinner","cuisine":"chinese","collections":["better-than-takeout"],"tags":["spicy","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":20,"cookMinutes":25,"difficulty":"medium","equipment":["12-inch skillet or wok","wire rack","medium saucepan"],"macros":{"kcal":628.6,"protein":48.5,"carbs":67.7,"fat":17.3,"fiber":3.9,"sugar":10.4,"sodium":1134.0,"satfat":3.1},"diets":["dairy-free","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"general-tsos-chicken.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.75,"unit":"lb","item":"boneless skinless chicken thighs","note":"trimmed, cut into 1-inch pieces","ing":"chicken-thigh","g":794.0},{"qty":1,"unit":"large","item":"egg white","note":null,"ing":"egg-white","g":33.0},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.33,"unit":"cup","item":"cornstarch","note":null,"ing":"cornstarch","g":42.0},{"qty":2,"unit":"tbsp","item":"vegetable oil","note":"divided","ing":"vegetable-oil","g":27.0}]},{"group":"Sauce","items":[{"qty":3,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":48.0},{"qty":2,"unit":"tbsp","item":"hoisin sauce","note":null,"ing":"hoisin","g":32.0},{"qty":2,"unit":"tbsp","item":"rice vinegar","note":null,"ing":"rice-vinegar","g":30.0},{"qty":2,"unit":"tbsp","item":"granulated sugar","note":null,"ing":"sugar","g":25.0},{"qty":0.5,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":120.0},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":1,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":4.5}]},{"group":"Aromatics","items":[{"qty":4,"unit":"g","item":"dried chiles de arbol","note":"about 8; snap in half for more heat","ing":"dried-chiles","g":4.0},{"qty":4,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":12.0},{"qty":1,"unit":"tbsp","item":"grated fresh ginger","note":null,"ing":"ginger","g":6.0},{"qty":3,"unit":null,"item":"green onions","note":"whites and greens sliced separately","ing":"green-onion","g":45.0}]},{"group":"To serve","items":[{"qty":1,"unit":"cup","item":"jasmine rice","note":"rinsed","ing":"white-rice","g":185.0},{"qty":12,"unit":"oz","item":"broccoli florets","note":null,"ing":"broccoli","g":340.0}]}],"stepCount":6,"teaser":"Toss the chicken with the egg white, 1 tbsp soy sauce and salt. Add the ⅓ cup cornstarch and toss until each piece is coated in a thin…"},{"id":"glazed-turkey-meatloaf","title":"Glazed Turkey Meatloaf","hook":"Juicy turkey loaf, glazed on every side. 51g protein.","description":"A tender, juicy turkey meatloaf with a sticky, tangy-sweet glaze, baked free-form on a sheet pan so the glaze caramelizes on the top and sides, not just the top. Mashed cottage cheese and panko make a panade that keeps lean turkey moist, and green beans roast alongside so dinner is done on one pan.","category":"dinner","cuisine":"american","collections":["cozy","family","meal-prep","budget","one-pan"],"tags":["kid-friendly","make-ahead","freezer-friendly"],"servings":4,"prepMinutes":20,"cookMinutes":65,"difficulty":"easy","equipment":["rimmed sheet pan lined with parchment","large bowl","small bowl","instant-read thermometer"],"macros":{"kcal":539.3,"protein":51.1,"carbs":33.1,"fat":24.0,"fiber":4.4,"sugar":18.8,"sodium":1291.4,"satfat":6.2},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"glazed-turkey-meatloaf.jpg","ingredients":[{"group":"Meatloaf","items":[{"qty":0.5,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":113.0},{"qty":0.5,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":30.0},{"qty":1,"unit":"large","item":"egg","note":null,"ing":"egg-large","g":50.0},{"qty":0.5,"unit":"medium","item":"yellow onion","note":"grated on a box grater","ing":"yellow-onion","g":55.0},{"qty":3,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":9.0},{"qty":1,"unit":"tbsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":17.2},{"qty":1,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":15.6},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":0.5,"unit":"tsp","item":"dried thyme","note":null,"ing":"thyme-dried","g":0.5},{"qty":1.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":4.7},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":7.5},{"qty":2,"unit":"lb","item":"93% lean ground turkey","note":null,"ing":"ground-turkey-93","g":907.0}]},{"group":"Glaze","items":[{"qty":0.5,"unit":"cup","item":"ketchup","note":null,"ing":"ketchup","g":136.0},{"qty":1.5,"unit":"tbsp","item":"light brown sugar","note":null,"ing":"brown-sugar","g":21.0},{"qty":1,"unit":"tbsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":14.9},{"qty":1,"unit":"tsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":5.2}]},{"group":"Green beans","items":[{"qty":1,"unit":"lb","item":"green beans","note":"trimmed","ing":"green-beans","g":454.0},{"qty":2,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":9.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]}],"stepCount":6,"teaser":"Heat the oven to 375°F (190°C) and line the sheet pan with…"},{"id":"grape-pecan-chicken-salad-sandwiches","title":"Grape and Pecan Chicken Salad Sandwiches","hook":"Tearoom chicken salad: sweet grapes, toasted pecans. 51g protein.","description":"The chicken salad from a good tearoom: gently poached breast meat, cold juicy grape halves, celery snap and toasted pecans in a tangy dressing that's mostly Greek yogurt. 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Toasted whole-wheat bread and butter lettuce keep the sandwich from going soft.","category":"lunch","cuisine":"southern","collections":["meal-prep","family"],"tags":["make-ahead","no-oven","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":35,"difficulty":"easy","equipment":["medium saucepan","small skillet","large mixing bowl","toaster"],"macros":{"kcal":510.6,"protein":51.9,"carbs":41.2,"fat":15.3,"fiber":5.9,"sugar":12.7,"sodium":1158.1,"satfat":2.3},"diets":["no-pork","no-beef","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"grape-pecan-chicken-salad-sandwiches.jpg","ingredients":[{"group":"Poached chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":null,"ing":"chicken-breast","g":680.0},{"qty":6,"unit":"cup","item":"cold water","note":"enough to cover by 1 inch","ing":"water","g":1420.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":2,"unit":null,"item":"bay leaves","note":null,"ing":"bay-leaves","g":0.4}]},{"group":"Dressing","items":[{"qty":0.67,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":152.0},{"qty":2,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":30.0},{"qty":1,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":15.6},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":2,"unit":"tbsp","item":"finely chopped fresh chives","note":null,"ing":"chives","g":6.0}]},{"group":"Mix-ins","items":[{"qty":1,"unit":"cup","item":"red grapes","note":"halved","ing":"grapes","g":151.0},{"qty":2,"unit":"stalk","item":"celery","note":"diced","ing":"celery","g":80.0},{"qty":0.33,"unit":"cup","item":"pecans","note":"toasted and roughly chopped","ing":"pecans","g":36.0},{"qty":2,"unit":"tbsp","item":"finely diced red onion","note":null,"ing":"red-onion","g":20.0}]},{"group":"To serve","items":[{"qty":8,"unit":"slice","item":"whole-wheat bread","note":"toasted","ing":"whole-wheat-bread","g":256.0},{"qty":8,"unit":null,"item":"butter lettuce leaves","note":null,"ing":"butter-lettuce","g":60.0}]}],"stepCount":6,"teaser":"Toast the pecans in the dry skillet over medium, shaking often, for 4 to 5 minutes, until fragrant and a shade darker. 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The tzatziki is thick enough to stand a spoon in because the cucumber gets squeezed properly.","category":"lunch","cuisine":"greek","collections":["meal-prep","family"],"tags":["make-ahead","crowd-pleaser"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["rimmed sheet pan","medium saucepan with lid","box grater","2 mixing bowls"],"macros":{"kcal":559.9,"protein":56.0,"carbs":52.7,"fat":13.5,"fiber":3.1,"sugar":7.3,"sodium":1332.0,"satfat":3.7},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"greek-chicken-bowls.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"cut into 1½-inch chunks","ing":"chicken-breast","g":680.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":2,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":30.0},{"qty":2,"unit":"tsp","item":"finely grated lemon zest","note":"from 1 lemon","ing":"lemon-zest","g":4.0},{"qty":1,"unit":"tbsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":4,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":12.0},{"qty":2,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":2.0},{"qty":1,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":2.3},{"qty":1.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":5.7},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2}]},{"group":"Lemon rice","items":[{"qty":1,"unit":"cup","item":"long-grain white rice","note":"rinsed until the water runs almost clear","ing":"white-rice","g":185.0},{"qty":1.75,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":420.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":2,"unit":"tbsp","item":"chopped fresh parsley","note":null,"ing":"parsley","g":7.5}]},{"group":"Cucumber-tomato salad","items":[{"qty":1,"unit":null,"item":"English cucumber","note":"diced","ing":"cucumber","g":301.0},{"qty":1.5,"unit":"cup","item":"cherry tomatoes","note":"halved","ing":"cherry-tomatoes","g":224.0},{"qty":0.5,"unit":"small","item":"red onion","note":"thinly sliced","ing":"red-onion","g":35.0},{"qty":0.25,"unit":"cup","item":"pitted Kalamata olives","note":"halved","ing":"kalamata-olives","g":34.0},{"qty":1,"unit":"tbsp","item":"red wine vinegar","note":null,"ing":"red-wine-vinegar","g":14.9},{"qty":0.5,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":0.5},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Tzatziki","items":[{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":0.5,"unit":null,"item":"English cucumber","note":"coarsely grated and squeezed dry","ing":"cucumber","g":150.0},{"qty":1,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":3.0},{"qty":1,"unit":"tbsp","item":"chopped fresh dill","note":null,"ing":"dill","g":1.0},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"To serve","items":[{"qty":0.33,"unit":"cup","item":"crumbled feta","note":null,"ing":"feta","g":49.0}]}],"stepCount":7,"teaser":"Whisk the ½ cup yogurt, 2 tbsp lemon juice, zest, olive oil, garlic, 2 tsp oregano, paprika, 1½ tsp salt and pepper in a bowl. 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Makes 8; a serving is two.","category":"breakfast","cuisine":"american","collections":["cozy","sweet-tooth","family"],"tags":["kid-friendly","crowd-pleaser","viral"],"servings":4,"prepMinutes":25,"cookMinutes":22,"difficulty":"medium","equipment":["8-inch square or 9-inch round baking pan","large bowl","rolling pin","parchment paper"],"macros":{"kcal":477.9,"protein":33.7,"carbs":72.6,"fat":7.4,"fiber":3.0,"sugar":22.6,"sodium":863.3,"satfat":4.1},"diets":["vegetarian","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"greek-yogurt-cinnamon-rolls.jpg","ingredients":[{"group":"Dough","items":[{"qty":1.75,"unit":"cup","item":"all-purpose flour","note":"spooned and leveled, plus more for rolling","ing":"all-purpose-flour","g":219.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":2,"unit":"tsp","item":"granulated sugar","note":null,"ing":"sugar","g":8.3},{"qty":2,"unit":"tsp","item":"baking powder","note":null,"ing":"baking-powder","g":9.2},{"qty":0.25,"unit":"tsp","item":"baking soda","note":null,"ing":"baking-soda","g":1.1},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":1.25,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":284.0},{"qty":1,"unit":"g","item":"cooking spray","note":"for the pan","ing":"cooking-spray","g":1.0}]},{"group":"Cinnamon filling","items":[{"qty":2,"unit":"tbsp","item":"unsalted butter","note":"melted","ing":"unsalted-butter","g":28.0},{"qty":0.25,"unit":"cup","item":"light brown sugar","note":"packed","ing":"brown-sugar","g":55.0},{"qty":1,"unit":"tbsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":7.8}]},{"group":"Cream cheese frosting","items":[{"qty":6,"unit":"oz","item":"fat-free cream cheese","note":"softened","ing":"cream-cheese-fat-free","g":170.0},{"qty":0.25,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":57.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":1,"unit":"tbsp","item":"powdered sugar","note":null,"ing":"powdered-sugar","g":7.5},{"qty":2,"unit":"tbsp","item":"zero-calorie powdered sweetener","note":null,"ing":"zero-cal-powdered-sweetener","g":15.0},{"qty":0.5,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":2.2}]}],"stepCount":7,"teaser":"Heat the oven to 375°F (190°C). Spray an 8-inch square or 9-inch round pan and line the bottom with…"},{"id":"greek-yogurt-pepperoni-pizza","title":"Greek Yogurt Dough Pepperoni Pizza","hook":"Two-ingredient dough, crisp bottom, loaded pepperoni. 50g protein.","description":"Self-rising flour and Greek yogurt knead into a soft, tangy dough in five minutes, no yeast and no waiting for it to rise. Par-baking on a screaming-hot pan gives it a crisp, browned bottom, then it is loaded with a full blanket of mozzarella and turkey pepperoni. One personal pizza each, and every slice pulls cheese.","category":"dinner","cuisine":"italian","collections":["better-than-takeout","family"],"tags":["kid-friendly","viral"],"servings":2,"prepMinutes":20,"cookMinutes":15,"difficulty":"easy","equipment":["rimmed sheet pan or pizza steel","parchment paper","rolling pin","medium bowl"],"macros":{"kcal":692.2,"protein":50.0,"carbs":76.1,"fat":20.0,"fiber":3.7,"sugar":7.4,"sodium":2475.6,"satfat":9.4},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"greek-yogurt-pepperoni-pizza.jpg","ingredients":[{"group":"Dough","items":[{"qty":1.25,"unit":"cup","item":"self-rising flour","note":"spooned and leveled","ing":"self-rising-flour","g":156.0},{"qty":1,"unit":"tbsp","item":"self-rising flour","note":"for dusting","ing":"self-rising-flour","g":8.0},{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":null,"unit":null,"item":"olive oil cooking spray","note":"for the crust edges","ing":"cooking-spray","g":1.0},{"qty":0.25,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":0.8}]},{"group":"Toppings","items":[{"qty":0.5,"unit":"cup","item":"pizza sauce","note":null,"ing":"pizza-sauce","g":126.0},{"qty":1,"unit":"cup","item":"shredded part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":113.0},{"qty":3,"unit":"oz","item":"turkey pepperoni","note":"about 45 slices","ing":"turkey-pepperoni","g":85.0},{"qty":2,"unit":"tbsp","item":"grated Parmesan","note":null,"ing":"parmesan","g":12.0},{"qty":0.5,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":0.5},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":"optional","ing":"red-pepper-flakes","g":0.5},{"qty":0.25,"unit":"cup","item":"fresh basil leaves","note":null,"ing":"basil","g":6.0}]}],"stepCount":6,"teaser":"Put a rimmed sheet pan (or pizza steel) upside down on the middle rack and heat the oven to 475°F (245°C) for at least 20…"},{"id":"greek-yogurt-tuna-melt","title":"Greek Yogurt Tuna Melt","hook":"Diner-griddled sourdough, cheddar on both sides. 50g protein.","description":"The diner classic, with a tuna salad that leans on Greek yogurt for creaminess and keeps just a spoonful of mayo for that deli richness. 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A lid on the skillet melts the cheese through before the sourdough goes past golden.","category":"lunch","cuisine":"american","collections":["budget"],"tags":["no-oven","kid-friendly"],"servings":2,"prepMinutes":10,"cookMinutes":12,"difficulty":"easy","equipment":["large nonstick or cast-iron skillet with a lid","mixing bowl","flat spatula"],"macros":{"kcal":623.0,"protein":50.0,"carbs":64.1,"fat":18.4,"fiber":3.5,"sugar":7.8,"sodium":1539.2,"satfat":8.9},"diets":["pescatarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"greek-yogurt-tuna-melt.jpg","ingredients":[{"group":"Tuna salad","items":[{"qty":2,"unit":"can","item":"chunk light tuna in water","note":"5-oz cans, drained very well","ing":"tuna-canned","g":226.0},{"qty":0.33,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":75.0},{"qty":1,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":15.0},{"qty":2,"unit":"tsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":10.4},{"qty":1,"unit":"stalk","item":"celery","note":"finely diced","ing":"celery","g":40.0},{"qty":2,"unit":"tbsp","item":"finely diced red onion","note":null,"ing":"red-onion","g":20.0},{"qty":1,"unit":null,"item":"small dill pickle","note":"finely chopped","ing":"dill-pickles","g":35.0},{"qty":1,"unit":"tbsp","item":"chopped fresh dill","note":null,"ing":"dill","g":1.0},{"qty":1,"unit":"tsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":5.1},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6},{"qty":0.25,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":0.6}]},{"group":"Melt","items":[{"qty":4,"unit":"slice","item":"sourdough bread","note":null,"ing":"sourdough-bread","g":224.0},{"qty":4,"unit":"slice","item":"reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":84.0},{"qty":2,"unit":"tsp","item":"salted butter","note":"softened","ing":"butter","g":9.5}]}],"stepCount":6,"teaser":"Press the tuna against the side of each can with a fork and pour off every last drop of water — wet tuna is what makes a melt soggy. Flake…"},{"id":"hash-brown-turkey-sausage-skillet","title":"Hash Brown Turkey Sausage Skillet","hook":"Shatter-crisp hash browns, sausage, eggs baked right in. 34g protein.","description":"A diner breakfast in one cast-iron pan: a shatter-crisp hash brown base, browned sage-y turkey sausage and peppers, eggs baked into little wells and sharp cheddar melted over the top. Wringing the thawed potatoes dry and leaving them alone in a hot pan is how you get the crust.","category":"breakfast","cuisine":"american","collections":["one-pan","family","cozy"],"tags":["crowd-pleaser","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":35,"difficulty":"easy","equipment":["12-inch cast-iron or oven-safe skillet","clean kitchen towel","thin metal spatula"],"macros":{"kcal":438.6,"protein":34.9,"carbs":20.7,"fat":23.5,"fiber":2.5,"sugar":2.0,"sodium":1034.2,"satfat":7.2},"diets":["gluten-free","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"hash-brown-turkey-sausage-skillet.jpg","ingredients":[{"group":null,"items":[{"qty":4,"unit":"cup","item":"frozen shredded hash browns","note":"thawed","ing":"hash-browns","g":341.0},{"qty":1,"unit":"tbsp","item":"avocado oil","note":"divided","ing":"avocado-oil","g":14.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":1.9},{"qty":12,"unit":"oz","item":"raw turkey breakfast sausage","note":"bulk, or links squeezed from casings","ing":"turkey-sausage","g":340.0},{"qty":1,"unit":"medium","item":"green bell pepper","note":"diced","ing":"bell-pepper-green","g":119.0},{"qty":0.5,"unit":"medium","item":"yellow onion","note":"diced","ing":"yellow-onion","g":55.0},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":8,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":400.0},{"qty":0.5,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":57.0},{"qty":2,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":1,"unit":"tbsp","item":"hot sauce","note":"to serve","ing":"hot-sauce","g":14.0}]}],"stepCount":6,"teaser":"Heat the oven to 400°F (200°C). Pile the thawed hash browns in the center of a clean kitchen towel, twist it closed and wring out as much…"},{"id":"high-protein-banana-bread","title":"High-Protein Banana Bread","hook":"Café-thick slice, whipped maple cottage cheese on top. 25g protein.","description":"A dark, crackly-topped, deeply banana-y loaf with a moist crumb and toasted walnuts, served the café way: a thick slice with a pile of whipped maple cottage cheese. Greek yogurt replaces most of the butter, and really spotty bananas do the sweetening so the sugar can stay low.","category":"breakfast","cuisine":"american","collections":["cozy","meal-prep","sweet-tooth"],"tags":["make-ahead","freezer-friendly","kid-friendly"],"servings":8,"prepMinutes":15,"cookMinutes":55,"difficulty":"easy","equipment":["9x5-inch loaf pan","parchment paper","large bowl","blender or food processor"],"macros":{"kcal":349.1,"protein":25.9,"carbs":39.2,"fat":10.2,"fiber":2.4,"sugar":20.6,"sodium":652.9,"satfat":4.1},"diets":["vegetarian","no-pork","no-beef","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"high-protein-banana-bread.jpg","ingredients":[{"group":"Banana bread","items":[{"qty":3,"unit":"medium","item":"very ripe bananas","note":"heavily speckled, mashed (about 1½ cups)","ing":"banana","g":354.0},{"qty":0.75,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":170.0},{"qty":2,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":100.0},{"qty":2,"unit":"large","item":"egg whites","note":null,"ing":"egg-white","g":66.0},{"qty":0.33,"unit":"cup","item":"light brown sugar","note":"packed","ing":"brown-sugar","g":73.0},{"qty":3,"unit":"tbsp","item":"unsalted butter","note":"melted","ing":"unsalted-butter","g":43.0},{"qty":2,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":8.7},{"qty":1,"unit":"cup","item":"all-purpose flour","note":"spooned and leveled","ing":"all-purpose-flour","g":125.0},{"qty":2.5,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":80.0},{"qty":1,"unit":"tsp","item":"baking soda","note":null,"ing":"baking-soda","g":4.6},{"qty":1,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":2.6},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.33,"unit":"cup","item":"walnuts","note":"toasted and chopped, divided","ing":"walnuts","g":39.0}]},{"group":"Whipped maple cottage cheese","items":[{"qty":3,"unit":"cup","item":"1% cottage cheese","note":null,"ing":"cottage-cheese-1","g":678.0},{"qty":2,"unit":"tbsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":39.0},{"qty":0.25,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":0.6}]}],"stepCount":7,"teaser":"Heat the oven to 350°F (175°C). Line a 9x5-inch loaf pan with a parchment sling and lightly grease the short…"},{"id":"high-protein-crunchwrap","title":"High-Protein Crunchwrap","hook":"The drive-thru hexagon, with cottage cheese queso inside. 49g protein.","description":"The drive-thru hexagon, built properly: seasoned lean beef, a cottage-cheese queso that melts silky and doubles the protein, a crunchy tostada, cool lime yogurt, lettuce and tomato, all folded and seared until golden. Blend the cottage cheese and nobody will clock it; it eats like nacho cheese.","category":"dinner","cuisine":"tex-mex","collections":["better-than-takeout","family"],"tags":["viral","crowd-pleaser","kid-friendly","no-oven"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"medium","equipment":["12-inch cast-iron skillet","blender or immersion blender","microwave-safe bowl"],"macros":{"kcal":605.7,"protein":49.7,"carbs":53.2,"fat":21.1,"fiber":5.4,"sugar":7.6,"sodium":1415.9,"satfat":8.6},"diets":["no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"high-protein-crunchwrap.jpg","ingredients":[{"group":"Taco beef","items":[{"qty":1.25,"unit":"lb","item":"95% lean ground beef","note":null,"ing":"ground-beef-95","g":567.0},{"qty":1,"unit":"tbsp","item":"chili powder","note":null,"ing":"chili-powder","g":8.1},{"qty":2,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":4.2},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"onion powder","note":null,"ing":"onion-powder","g":2.4},{"qty":0.5,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":0.5},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":2.8},{"qty":1,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":16.0},{"qty":0.33,"unit":"cup","item":"water","note":null,"ing":"water","g":78.0}]},{"group":"Cottage cheese queso","items":[{"qty":0.75,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":169.0},{"qty":0.5,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":57.0},{"qty":2,"unit":"tbsp","item":"chopped pickled jalapeños","note":"plus a splash of the brine","ing":"pickled-jalapenos","g":13.0},{"qty":0.25,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":0.5}]},{"group":"To build","items":[{"qty":4,"unit":"large","item":"burrito-size flour tortillas","note":"10-inch","ing":"flour-tortilla","g":288.0},{"qty":4,"unit":null,"item":"tostada shells","note":null,"ing":"tostada-shells","g":49.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":1.5,"unit":"cup","item":"shredded iceberg lettuce","note":null,"ing":"iceberg","g":108.0},{"qty":2,"unit":null,"item":"Roma tomatoes","note":"diced","ing":"roma-tomato","g":124.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":"for the lime yogurt","ing":"kosher-salt","g":0.9},{"qty":null,"unit":null,"item":"cooking spray","note":"as needed","ing":"cooking-spray","g":3.0}]}],"stepCount":6,"teaser":"Brown the beef in the skillet over medium-high, breaking it into small crumbles, 6 to 8 minutes until no pink remains and it reaches 160°F…"},{"id":"high-protein-lasagna","title":"High-Protein Lasagna","hook":"Tall, saucy squares that hold their layers. 49g protein.","description":"A proper Sunday lasagna: a thick lean-beef meat sauce, a creamy cheese layer and a browned mozzarella top. The cheese layer is cottage cheese pulsed with egg and Parmesan until it looks like ricotta, which bakes up custardy and carries more protein than ricotta. Let it rest before you cut and every square holds its layers.","category":"dinner","cuisine":"italian","collections":["family","meal-prep","cozy"],"tags":["freezer-friendly","make-ahead","crowd-pleaser"],"servings":8,"prepMinutes":30,"cookMinutes":110,"difficulty":"medium","equipment":["9x13-inch baking dish","large Dutch oven or deep skillet","large pot","food processor","foil"],"macros":{"kcal":541.6,"protein":49.0,"carbs":40.6,"fat":20.4,"fiber":4.0,"sugar":11.5,"sodium":1218.1,"satfat":9.1},"diets":["no-pork","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"high-protein-lasagna.jpg","ingredients":[{"group":"Meat sauce","items":[{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":1,"unit":"large","item":"yellow onion","note":"finely chopped","ing":"yellow-onion","g":150.0},{"qty":2,"unit":"lb","item":"93% lean ground beef","note":null,"ing":"ground-beef-93","g":907.0},{"qty":1.5,"unit":"tsp","item":"kosher salt","note":"plus more for the pasta water","ing":"kosher-salt","g":5.7},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":5,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":15.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":1,"unit":"tbsp","item":"Italian seasoning","note":null,"ing":"italian-seasoning","g":3.0},{"qty":0.5,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.9},{"qty":1,"unit":"can","item":"crushed tomatoes","note":"28 oz","ing":"crushed-tomatoes","g":794.0},{"qty":1,"unit":"can","item":"tomato sauce","note":"8 oz","ing":"tomato-sauce","g":227.0}]},{"group":"Cheese layer","items":[{"qty":24,"unit":"oz","item":"2% cottage cheese","note":"one 24-oz tub","ing":"cottage-cheese-2","g":680.0},{"qty":1,"unit":"large","item":"egg","note":null,"ing":"egg-large","g":50.0},{"qty":2,"unit":"oz","item":"Parmesan","note":"finely grated, about 1 cup, divided","ing":"parmesan","g":57.0},{"qty":0.25,"unit":"cup","item":"fresh basil","note":"chopped, plus leaves to serve","ing":"basil","g":6.0}]},{"group":"Assembly","items":[{"qty":12,"unit":"sheet","item":"lasagna noodles","note":"regular, not no-boil","ing":"lasagna-noodles","g":240.0},{"qty":2,"unit":"cup","item":"shredded part-skim mozzarella","note":null,"ing":"mozzarella-part-skim","g":226.0}]}],"stepCount":7,"teaser":"Heat the oil in a large Dutch oven over medium-high. Cook the onion until soft, 5 minutes. Add the beef, salt and pepper and cook, breaking…"},{"id":"honey-garlic-chicken","title":"Honey Garlic Chicken","hook":"Golden thighs in a sticky, lacquered honey-garlic glaze. 45g protein.","description":"Juicy thighs seared until deeply golden, then turned in a glossy honey, soy and garlic glaze that reduces right in the pan. A whisper of cornstarch on the chicken gives the sauce something to grab, so it lacquers instead of sliding off.","category":"dinner","cuisine":"american","collections":["better-than-takeout","family","budget"],"tags":["kid-friendly","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":10,"cookMinutes":30,"difficulty":"easy","equipment":["12-inch cast-iron or stainless skillet","medium saucepan"],"macros":{"kcal":589.2,"protein":45.8,"carbs":66.1,"fat":15.5,"fiber":3.7,"sugar":20.6,"sodium":1001.2,"satfat":4.4},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"honey-garlic-chicken.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.75,"unit":"lb","item":"boneless skinless chicken thighs","note":"about 7, trimmed","ing":"chicken-thigh","g":794.0},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":0.5,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":1.2},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tbsp","item":"vegetable oil","note":null,"ing":"vegetable-oil","g":13.6}]},{"group":"Honey garlic glaze","items":[{"qty":1,"unit":"tbsp","item":"unsalted butter","note":null,"ing":"unsalted-butter","g":14.2},{"qty":6,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":18.0},{"qty":0.25,"unit":"cup","item":"honey","note":null,"ing":"honey","g":85.0},{"qty":3,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":48.0},{"qty":2,"unit":"tbsp","item":"rice vinegar","note":null,"ing":"rice-vinegar","g":30.0},{"qty":0.25,"unit":"cup","item":"water","note":null,"ing":"water","g":59.0},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4}]},{"group":"To serve","items":[{"qty":1,"unit":"cup","item":"jasmine rice","note":"rinsed","ing":"white-rice","g":185.0},{"qty":12,"unit":"oz","item":"green beans","note":"trimmed","ing":"green-beans","g":340.0},{"qty":2,"unit":"tbsp","item":"water","note":null,"ing":"water","g":30.0},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":1,"unit":"tsp","item":"sesame seeds","note":null,"ing":"sesame-seeds","g":3.0}]}],"stepCount":6,"teaser":"Start the rice. Pat the thighs dry and toss with the cornstarch, garlic powder, smoked paprika, salt and pepper until lightly coated; it…"},{"id":"hot-honey-crispy-chicken-sandwich","title":"Hot Honey Crispy Chicken Sandwich","hook":"Drive-thru crunch, dripping chili honey, all air fryer. 52g protein.","description":"A yogurt and hot-sauce brine keeps lean breast juicy, and a crushed corn flake and panko crust gives you real drive-thru crunch straight from the air fryer. The hot honey goes on the second the chicken comes out, so it lacquers instead of soaking in, and a tangy yogurt slaw cuts through the sweet heat.","category":"dinner","cuisine":"southern","collections":["better-than-takeout","family","air-fryer"],"tags":["spicy","crowd-pleaser","viral"],"servings":4,"prepMinutes":30,"cookMinutes":25,"difficulty":"easy","equipment":["air fryer","meat mallet or heavy skillet","2 shallow dishes","small saucepan"],"macros":{"kcal":642.0,"protein":52.1,"carbs":81.8,"fat":11.4,"fiber":5.2,"sugar":25.6,"sodium":1819.1,"satfat":2.4},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"hot-honey-crispy-chicken-sandwich.jpg","ingredients":[{"group":"Chicken","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"about 2 large, halved horizontally into 4 cutlets","ing":"chicken-breast","g":680.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":2,"unit":"tbsp","item":"Louisiana-style hot sauce","note":null,"ing":"hot-sauce","g":28.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3}]},{"group":"Crunchy coating","items":[{"qty":3,"unit":"cup","item":"corn flakes cereal","note":"crushed to coarse crumbs","ing":"corn-flakes","g":84.0},{"qty":0.5,"unit":"cup","item":"panko breadcrumbs","note":null,"ing":"panko","g":30.0},{"qty":1,"unit":"tsp","item":"paprika","note":null,"ing":"paprika","g":2.3},{"qty":0.5,"unit":"tsp","item":"cayenne pepper","note":"use ¼ tsp for mild","ing":"cayenne","g":0.9},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":null,"unit":null,"item":"cooking spray","note":"as needed, for the basket and tops","ing":"cooking-spray","g":4.0}]},{"group":"Hot honey","items":[{"qty":0.25,"unit":"cup","item":"honey","note":null,"ing":"honey","g":85.0},{"qty":1,"unit":"tbsp","item":"Louisiana-style hot sauce","note":null,"ing":"hot-sauce","g":14.1},{"qty":1,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":1.8}]},{"group":"Slaw & buns","items":[{"qty":2,"unit":"cup","item":"finely shredded green cabbage","note":null,"ing":"green-cabbage","g":140.0},{"qty":0.25,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":57.0},{"qty":1,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":15.0},{"qty":1,"unit":"tsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":5.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":16,"unit":"slice","item":"dill pickle chips","note":null,"ing":"dill-pickles","g":112.0},{"qty":4,"unit":"bun","item":"brioche buns","note":null,"ing":"brioche-bun","g":260.0}]}],"stepCount":7,"teaser":"Lay each breast flat, press it down with your palm and slice it in half horizontally. Pound the 4 cutlets between plastic wrap to an even ½…"},{"id":"korean-bbq-chicken-lettuce-wraps","title":"Korean BBQ Chicken Lettuce Wraps","hook":"Sticky charred gochujang chicken in cold, crisp lettuce. 46g protein.","description":"Thinly sliced chicken thighs marinated in gochujang, soy, garlic, ginger and grated apple, then seared in a ripping-hot skillet until the edges char and the sugars go sticky. Wrapped in cold butter lettuce with rice, quick cucumber pickles, kimchi and a dab of funky ssam sauce, it's the Korean BBQ table at home. The grated apple brings the fruity sweetness Asian pear gives a classic marinade.","category":"lunch","cuisine":"korean","collections":["better-than-takeout","date-night"],"tags":["spicy","no-oven","crowd-pleaser"],"servings":4,"prepMinutes":30,"cookMinutes":15,"difficulty":"medium","equipment":["cast-iron or carbon-steel skillet","2 mixing bowls","box grater","small bowl"],"macros":{"kcal":537.1,"protein":46.2,"carbs":46.7,"fat":18.0,"fiber":3.5,"sugar":14.8,"sodium":1443.2,"satfat":3.5},"diets":["dairy-free","no-pork","no-beef","nut-free","egg-free"],"free":false,"addedOn":"2026-10-01","image":"korean-bbq-chicken-lettuce-wraps.jpg","ingredients":[{"group":"Gochujang chicken","items":[{"qty":1.75,"unit":"lb","item":"boneless skinless chicken thighs","note":"trimmed and sliced ¼ inch thick","ing":"chicken-thigh","g":794.0},{"qty":0.25,"unit":"cup","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":64.0},{"qty":2,"unit":"tbsp","item":"gochujang","note":null,"ing":"gochujang","g":38.0},{"qty":1,"unit":"tbsp","item":"honey","note":null,"ing":"honey","g":21.0},{"qty":0.5,"unit":"small","item":"apple","note":"peeled and finely grated","ing":"apple","g":74.0},{"qty":1,"unit":"tbsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":13.6},{"qty":4,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":12.0},{"qty":1,"unit":"tbsp","item":"finely grated fresh ginger","note":null,"ing":"ginger","g":6.0},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"tbsp","item":"avocado oil","note":"for searing","ing":"avocado-oil","g":13.6}]},{"group":"Quick cucumber pickles","items":[{"qty":0.5,"unit":null,"item":"English cucumber","note":"thinly sliced","ing":"cucumber","g":150.0},{"qty":2,"unit":"tbsp","item":"unseasoned rice vinegar","note":null,"ing":"rice-vinegar","g":30.0},{"qty":1,"unit":"tsp","item":"granulated sugar","note":null,"ing":"sugar","g":4.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":0.25,"unit":"tsp","item":"red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4}]},{"group":"Ssam sauce","items":[{"qty":1,"unit":"tbsp","item":"gochujang","note":null,"ing":"gochujang","g":19.2},{"qty":1,"unit":"tbsp","item":"white miso paste","note":null,"ing":"miso","g":17.2},{"qty":1,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":4.5},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":1,"unit":"tbsp","item":"water","note":null,"ing":"water","g":14.8}]},{"group":"To serve","items":[{"qty":2,"unit":"head","item":"butter lettuce","note":"leaves separated, washed and dried","ing":"butter-lettuce","g":326.0},{"qty":2,"unit":"cup","item":"cooked short-grain white rice","note":"warm; cook it while the chicken marinates (about ⅔ cup dry)","ing":"cooked-white-rice","g":316.0},{"qty":0.5,"unit":"cup","item":"kimchi","note":"chopped","ing":"kimchi","g":75.0},{"qty":3,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":45.0},{"qty":2,"unit":"tsp","item":"toasted sesame seeds","note":null,"ing":"sesame-seeds","g":6.0}]}],"stepCount":7,"teaser":"Whisk the soy sauce, 2 tbsp gochujang, 1 tbsp honey, grated apple, 1 tbsp sesame oil, garlic, ginger and pepper in a bowl. Add the sliced…"},{"id":"korean-ground-beef-bowls","title":"Korean Ground Beef Bowls","hook":"Sticky gochujang beef and a crispy-edged fried egg. 48g protein.","description":"Sweet-salty glazed beef with a gentle gochujang kick, ready in the time it takes the rice to cook. Lean beef is browned hard for crispy bits, then topped with a crisp-edged fried egg, quick sesame-chili cucumbers and kimchi for crunch.","category":"dinner","cuisine":"korean","collections":["better-than-takeout","budget","meal-prep"],"tags":["make-ahead","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":15,"cookMinutes":25,"difficulty":"easy","equipment":["12-inch skillet","nonstick skillet","medium saucepan with lid"],"macros":{"kcal":625.8,"protein":48.3,"carbs":57.7,"fat":21.2,"fiber":1.9,"sugar":11.5,"sodium":1250.7,"satfat":7.1},"diets":["dairy-free","no-pork","nut-free"],"free":false,"addedOn":"2026-10-01","image":"korean-ground-beef-bowls.jpg","ingredients":[{"group":"Beef","items":[{"qty":1.5,"unit":"lb","item":"93% lean ground beef","note":null,"ing":"ground-beef-93","g":680.0},{"qty":0.25,"unit":"cup","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":64.0},{"qty":2,"unit":"tbsp","item":"light brown sugar","note":null,"ing":"brown-sugar","g":28.0},{"qty":1,"unit":"tbsp","item":"gochujang","note":null,"ing":"gochujang","g":19.2},{"qty":1,"unit":"tbsp","item":"rice vinegar","note":null,"ing":"rice-vinegar","g":14.9},{"qty":2,"unit":"tsp","item":"toasted sesame oil","note":null,"ing":"sesame-oil","g":9.1},{"qty":5,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":15.0},{"qty":1,"unit":"tbsp","item":"grated fresh ginger","note":null,"ing":"ginger","g":6.0},{"qty":4,"unit":null,"item":"green onions","note":"whites and greens sliced separately","ing":"green-onion","g":60.0}]},{"group":"Quick cucumbers","items":[{"qty":1,"unit":null,"item":"English cucumber","note":"thinly sliced","ing":"cucumber","g":301.0},{"qty":2,"unit":"tbsp","item":"rice vinegar","note":null,"ing":"rice-vinegar","g":30.0},{"qty":1,"unit":"tsp","item":"granulated sugar","note":null,"ing":"sugar","g":4.2},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":1,"unit":"tsp","item":"gochugaru or red pepper flakes","note":null,"ing":"red-pepper-flakes","g":1.8}]},{"group":"Bowls","items":[{"qty":1,"unit":"cup","item":"short-grain white rice","note":"rinsed until the water runs clear","ing":"sushi-rice","g":200.0},{"qty":1.25,"unit":"cup","item":"water","note":null,"ing":"water","g":296.0},{"qty":4,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":200.0},{"qty":1,"unit":"tsp","item":"vegetable oil","note":null,"ing":"vegetable-oil","g":4.5},{"qty":1,"unit":"cup","item":"kimchi","note":"chopped","ing":"kimchi","g":150.0},{"qty":1,"unit":"tsp","item":"sesame seeds","note":null,"ing":"sesame-seeds","g":3.0}]}],"stepCount":6,"teaser":"Bring the rinsed rice and water to a boil in the saucepan, cover and cook on low 15 minutes. Rest off the heat, still covered, 10…"},{"id":"lean-beef-bolognese","title":"Lean Beef Bolognese","hook":"Hour-simmered ragù on wide ribbons. 46g protein.","description":"Bolognese is about patience, not fat. Lean beef browned hard for flavor, a slow-cooked base of onion, carrot and celery, milk simmered in to make the meat tender, then wine and tomato reduced for an hour until the sauce is thick, glossy and deeply savory. Tossed with wide ribbons and Parmesan, it tastes like Sunday all week.","category":"dinner","cuisine":"italian","collections":["cozy","meal-prep","family"],"tags":["freezer-friendly","make-ahead"],"servings":6,"prepMinutes":20,"cookMinutes":100,"difficulty":"easy","equipment":["large Dutch oven","large pot","wooden spoon","tongs"],"macros":{"kcal":599.4,"protein":46.3,"carbs":61.8,"fat":16.8,"fiber":6.0,"sugar":12.8,"sodium":888.5,"satfat":6.5},"diets":["no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"lean-beef-bolognese.jpg","ingredients":[{"group":"Ragù","items":[{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":2,"unit":"lb","item":"93% lean ground beef","note":null,"ing":"ground-beef-93","g":907.0},{"qty":1.5,"unit":"tsp","item":"kosher salt","note":"divided, plus more for the pasta water","ing":"kosher-salt","g":5.7},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"large","item":"yellow onion","note":"finely chopped","ing":"yellow-onion","g":150.0},{"qty":2,"unit":"medium","item":"carrots","note":"finely chopped","ing":"carrot","g":122.0},{"qty":2,"unit":"stalk","item":"celery","note":"finely chopped","ing":"celery","g":80.0},{"qty":4,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":12.0},{"qty":3,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":48.0},{"qty":1,"unit":"cup","item":"2% milk","note":null,"ing":"milk-2","g":244.0},{"qty":0.5,"unit":"cup","item":"dry red wine","note":null,"ing":"red-wine","g":118.0},{"qty":1,"unit":"can","item":"crushed tomatoes","note":"28 oz","ing":"crushed-tomatoes","g":794.0},{"qty":0.5,"unit":"cup","item":"low-sodium beef broth","note":null,"ing":"beef-broth","g":120.0},{"qty":2,"unit":"leaf","item":"bay leaves","note":null,"ing":"bay-leaves","g":0.4},{"qty":0.125,"unit":"tsp","item":"ground nutmeg","note":null,"ing":"nutmeg","g":0.3}]},{"group":"To serve","items":[{"qty":12,"unit":"oz","item":"fettuccine or tagliatelle","note":null,"ing":"fettuccine","g":340.0},{"qty":1.5,"unit":"oz","item":"Parmesan","note":"finely grated, about ¾ cup","ing":"parmesan","g":43.0},{"qty":2,"unit":"tbsp","item":"fresh basil","note":"torn","ing":"basil","g":3.0}]}],"stepCount":7,"teaser":"Heat the oil in a large Dutch oven over medium-high until shimmering. Add half the beef, press it into a flat layer and leave it alone…"},{"id":"lemon-blueberry-cheesecake-bars","title":"Lemon Blueberry Cheesecake Bars","hook":"Bright lemon cheesecake, jammy blueberry swirl. 11g protein.","description":"Creamy, properly lemony cheesecake bars on a graham crust, with a jammy blueberry swirl that bakes into purple ribbons. Blended cottage cheese, Greek yogurt and a split of light and fat-free cream cheese keep them rich but light enough to want a second one. A gentle oven cool-down is the difference between a smooth top and a cracked one.","category":"dessert","cuisine":"american","collections":["sweet-tooth","meal-prep"],"tags":["make-ahead","crowd-pleaser"],"servings":9,"prepMinutes":340,"cookMinutes":46,"difficulty":"medium","equipment":["8-inch square metal baking pan","parchment paper","blender or food processor","small saucepan","skewer"],"macros":{"kcal":189.2,"protein":11.7,"carbs":25.9,"fat":6.7,"fiber":0.9,"sugar":13.2,"sodium":293.6,"satfat":3.3},"diets":["vegetarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"lemon-blueberry-cheesecake-bars.jpg","ingredients":[{"group":"Crust","items":[{"qty":5,"unit":"sheet","item":"graham crackers","note":"finely crushed (about ⅔ cup crumbs)","ing":"graham-crackers","g":70.0},{"qty":1.5,"unit":"tbsp","item":"unsalted butter","note":"melted","ing":"unsalted-butter","g":21.0}]},{"group":"Blueberry swirl","items":[{"qty":1,"unit":"cup","item":"blueberries","note":"fresh or frozen","ing":"blueberries","g":148.0},{"qty":1,"unit":"tbsp","item":"granulated sugar","note":null,"ing":"sugar","g":12.0},{"qty":1,"unit":"tsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":5.1},{"qty":1,"unit":"tsp","item":"cornstarch","note":null,"ing":"cornstarch","g":2.7},{"qty":1,"unit":"tbsp","item":"cold water","note":null,"ing":"water","g":15.0}]},{"group":"Cheesecake","items":[{"qty":1,"unit":"cup","item":"2% cottage cheese","note":"room temperature","ing":"cottage-cheese-2","g":226.0},{"qty":4,"unit":"oz","item":"light cream cheese","note":"room temperature","ing":"cream-cheese-light","g":113.0},{"qty":4,"unit":"oz","item":"fat-free cream cheese","note":"room temperature","ing":"cream-cheese-fat-free","g":113.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":"room temperature","ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":0.25,"unit":"cup","item":"granulated sugar","note":null,"ing":"sugar","g":50.0},{"qty":0.25,"unit":"cup","item":"zero-calorie granulated sweetener","note":null,"ing":"zero-cal-sweetener","g":47.0},{"qty":1,"unit":"tbsp","item":"cornstarch","note":null,"ing":"cornstarch","g":8.0},{"qty":1,"unit":"tbsp","item":"lemon zest","note":"from about 2 lemons","ing":"lemon-zest","g":6.0},{"qty":3,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":46.0},{"qty":1,"unit":"tsp","item":"pure vanilla extract","note":null,"ing":"vanilla-extract","g":4.3},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5},{"qty":2,"unit":"large","item":"eggs","note":"room temperature","ing":"egg-large","g":100.0}]}],"stepCount":7,"teaser":"Heat the oven to 325°F (165°C). Line an 8-inch square metal pan with parchment, leaving an overhang on two…"},{"id":"lemon-garlic-shrimp-pasta","title":"Lemon Garlic Shrimp Pasta","hook":"Seaside-trattoria linguine in 35 minutes. 46g protein.","description":"A lot of shrimp, a lot of garlic and a lemony white-wine butter sauce that emulsifies with pasta water into something glossy and light. Shrimp is one of the leanest proteins there is, so you get a big, generous plate that still feels bright instead of heavy.","category":"dinner","cuisine":"italian","collections":["date-night"],"tags":["no-oven","crowd-pleaser"],"servings":4,"prepMinutes":15,"cookMinutes":20,"difficulty":"easy","equipment":["12-inch skillet","large pot","tongs","rasp grater"],"macros":{"kcal":553.0,"protein":46.6,"carbs":57.2,"fat":12.9,"fiber":2.8,"sugar":2.6,"sodium":619.7,"satfat":5.5},"diets":["pescatarian","no-pork","no-beef","nut-free","egg-free"],"free":false,"addedOn":"2026-10-01","image":"lemon-garlic-shrimp-pasta.jpg","ingredients":[{"group":"Shrimp","items":[{"qty":1.5,"unit":"lb","item":"large raw shrimp","note":"peeled and deveined, patted very dry","ing":"shrimp","g":680.0},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":"plus more for the pasta water","ing":"kosher-salt","g":2.9},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6},{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5}]},{"group":"Lemon garlic sauce","items":[{"qty":2,"unit":"tbsp","item":"salted butter","note":"divided","ing":"butter","g":28.0},{"qty":8,"unit":"clove","item":"garlic","note":"thinly sliced","ing":"garlic","g":24.0},{"qty":0.5,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.9},{"qty":0.5,"unit":"cup","item":"dry white wine","note":null,"ing":"white-wine","g":118.0},{"qty":3,"unit":"tbsp","item":"lemon juice","note":"from about 2 lemons","ing":"lemon-juice","g":46.0},{"qty":2,"unit":"tsp","item":"lemon zest","note":null,"ing":"lemon-zest","g":4.0}]},{"group":"Pasta and finish","items":[{"qty":10,"unit":"oz","item":"linguine","note":null,"ing":"linguine","g":283.0},{"qty":0.25,"unit":"cup","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":15.0},{"qty":1,"unit":"oz","item":"Parmesan","note":"finely grated, about ½ cup","ing":"parmesan","g":28.0}]}],"stepCount":7,"teaser":"Bring a large pot of well-salted water to a boil. Toss the shrimp with the salt and…"},{"id":"lemon-herb-salmon-quinoa","title":"Lemon Herb Salmon with Quinoa","hook":"Herb-crusted salmon on roasted lemons, one sheet pan. 48g protein.","description":"Salmon fillets slathered in a bright paste of dill, parsley, garlic and lemon zest, roasted on a bed of lemon slices next to asparagus, then served over lemony herbed quinoa with a cool dill yogurt sauce. Roasting the fish on the lemon slices keeps the underside from sticking and perfumes it from below. The whole thing is on the table in 40 minutes and feels like a restaurant plate.","category":"lunch","cuisine":"mediterranean","collections":["one-pan","date-night"],"tags":["make-ahead"],"servings":4,"prepMinutes":15,"cookMinutes":25,"difficulty":"easy","equipment":["rimmed sheet pan","parchment paper","medium saucepan with lid","small bowl"],"macros":{"kcal":615.5,"protein":48.3,"carbs":36.9,"fat":30.9,"fiber":5.8,"sugar":3.5,"sodium":781.2,"satfat":6.4},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"lemon-herb-salmon-quinoa.jpg","ingredients":[{"group":"Herbed quinoa","items":[{"qty":1,"unit":"cup","item":"quinoa","note":"rinsed well","ing":"quinoa","g":170.0},{"qty":1.75,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":420.0},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":0.33,"unit":"cup","item":"chopped fresh flat-leaf parsley","note":null,"ing":"parsley","g":19.8},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Salmon and asparagus","items":[{"qty":4,"unit":null,"item":"skinless salmon fillets","note":"6 oz each","ing":"salmon","g":680.0},{"qty":2,"unit":"tbsp","item":"chopped fresh dill","note":null,"ing":"dill","g":2.1},{"qty":2,"unit":"tbsp","item":"chopped fresh flat-leaf parsley","note":null,"ing":"parsley","g":7.5},{"qty":2,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":6.0},{"qty":2,"unit":"tsp","item":"finely grated lemon zest","note":null,"ing":"lemon-zest","g":4.0},{"qty":1,"unit":"tbsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":null,"item":"lemon","note":"thinly sliced, seeds removed","ing":"lemon","g":84.0},{"qty":1,"unit":"bunch","item":"asparagus","note":"about 1 lb, woody ends snapped off","ing":"asparagus","g":340.0},{"qty":1,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":4.5},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Dill yogurt sauce","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tbsp","item":"chopped fresh dill","note":null,"ing":"dill","g":1.0},{"qty":1,"unit":"tbsp","item":"fresh lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":1,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":3.0},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9},{"qty":1,"unit":"tbsp","item":"water","note":null,"ing":"water","g":14.8}]}],"stepCount":7,"teaser":"Heat the oven to 425°F (220°C) and line the sheet pan with parchment. Combine the quinoa and broth in the saucepan, bring to a boil, then…"},{"id":"lentil-feta-roasted-vegetable-salad","title":"Lentil, Feta and Roasted Vegetable Salad","hook":"Warm lemony lentils and charred veg over whipped feta. 36g protein.","description":"Earthy lentils dressed while they're still warm so they soak up a sharp lemon-Dijon vinaigrette, tossed with sweet, charred roasted vegetables and a pile of herbs, then spooned over a thick swoosh of whipped feta. The whip is cottage cheese blended silky-smooth with real feta, so it tastes rich and salty and carries most of the protein in this meat-free salad. 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Chickpeas simmer in the sauce so every spoonful has some heft, and you only need one pan.","category":"breakfast","cuisine":"middle-eastern","collections":["one-pan","date-night","budget"],"tags":["no-oven","spicy"],"servings":2,"prepMinutes":10,"cookMinutes":25,"difficulty":"easy","equipment":["10-inch skillet with a lid","small bowl"],"macros":{"kcal":493.1,"protein":34.8,"carbs":40.1,"fat":23.6,"fiber":9.4,"sugar":19.0,"sodium":1306.9,"satfat":7.8},"diets":["vegetarian","gluten-free","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"shakshuka-with-feta.jpg","ingredients":[{"group":"Sauce","items":[{"qty":2,"unit":"tsp","item":"extra-virgin olive oil","note":null,"ing":"olive-oil","g":9.0},{"qty":1,"unit":"small","item":"yellow onion","note":"diced","ing":"yellow-onion","g":70.0},{"qty":1,"unit":"medium","item":"red bell pepper","note":"thinly sliced","ing":"bell-pepper-red","g":119.0},{"qty":3,"unit":"clove","item":"garlic","note":"sliced","ing":"garlic","g":9.0},{"qty":1,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":16.0},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4},{"qty":1.75,"unit":"cup","item":"canned crushed tomatoes","note":null,"ing":"crushed-tomatoes","g":424.0},{"qty":0.5,"unit":"cup","item":"chickpeas","note":"drained and rinsed","ing":"chickpeas","g":76.0},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":1.9}]},{"group":"Eggs and toppings","items":[{"qty":5,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":250.0},{"qty":1.5,"unit":"oz","item":"feta","note":"crumbled, divided","ing":"feta","g":43.0},{"qty":0.67,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":152.0},{"qty":1,"unit":"tsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":5.1},{"qty":2,"unit":"tbsp","item":"chopped fresh flat-leaf parsley","note":null,"ing":"parsley","g":7.5}]}],"stepCount":6,"teaser":"Heat the oil in a 10-inch skillet over medium heat. Add the onion and pepper and cook, stirring now and then, until soft and starting to…"},{"id":"sheet-pan-chicken-fajitas","title":"Sheet Pan Chicken Fajitas","hook":"Sizzling-platter char from one hot sheet pan. 50g protein.","description":"Restaurant fajitas get their char from a screaming-hot cast-iron platter; at home, you heat the sheet pan in the oven first so the peppers hit hot metal and blister instead of steaming. The chicken goes in later so it stays juicy, a 2-minute broil chars the tips, and a zippy lime crema does the job of sour cream.","category":"dinner","cuisine":"tex-mex","collections":["one-pan","family","budget"],"tags":["kid-friendly","crowd-pleaser"],"servings":4,"prepMinutes":15,"cookMinutes":35,"difficulty":"easy","equipment":["large rimmed sheet pan (13x18-inch)","large bowl","small bowl"],"macros":{"kcal":553.1,"protein":50.0,"carbs":42.9,"fat":19.9,"fiber":5.7,"sugar":8.4,"sodium":1354.5,"satfat":5.4},"diets":["no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"sheet-pan-chicken-fajitas.jpg","ingredients":[{"group":"Fajitas","items":[{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":"sliced into ½-inch strips","ing":"chicken-breast","g":680.0},{"qty":2,"unit":"medium","item":"red bell peppers","note":"sliced into ½-inch strips","ing":"bell-pepper-red","g":238.0},{"qty":1,"unit":"medium","item":"green bell pepper","note":"sliced into ½-inch strips","ing":"bell-pepper-green","g":119.0},{"qty":1,"unit":"large","item":"red onion","note":"cut into ½-inch wedges","ing":"red-onion","g":150.0},{"qty":2,"unit":"tbsp","item":"avocado oil","note":"divided","ing":"avocado-oil","g":27.0},{"qty":2,"unit":"tsp","item":"chili powder","note":null,"ing":"chili-powder","g":5.4},{"qty":1.5,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":3.1},{"qty":1.5,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":3.5},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":1.0},{"qty":0.25,"unit":"tsp","item":"cayenne","note":null,"ing":"cayenne","g":0.4},{"qty":1.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":5.7},{"qty":2,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":30.0}]},{"group":"Lime crema","items":[{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":1,"unit":"tsp","item":"lime zest","note":null,"ing":"lime-zest","g":2.0},{"qty":1,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":15.1},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"To serve","items":[{"qty":8,"unit":"small","item":"flour tortillas (6-inch)","note":"warmed","ing":"flour-tortilla","g":240.0},{"qty":0.33,"unit":"cup","item":"crumbled cotija","note":null,"ing":"cotija","g":40.0},{"qty":0.25,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":4.0}]}],"stepCount":7,"teaser":"Set the empty sheet pan on the middle rack and heat the oven to 450°F (230°C). Give it a full 10 minutes once the oven is hot; a…"},{"id":"sheet-pan-honey-mustard-chicken","title":"Sheet Pan Honey Mustard Chicken Thighs","hook":"Sticky glaze, crispy potatoes, one pan. 50g protein.","description":"Juicy chicken thighs lacquered in a sticky, tangy honey mustard glaze, roasted on one pan with crispy baby potatoes and Brussels sprouts. The vegetables get a head start so everything finishes together, and a final brush of glaze under the broiler gives you those dark, blistered edges.","category":"dinner","cuisine":"american","collections":["one-pan","family","meal-prep"],"tags":["kid-friendly","crowd-pleaser"],"servings":4,"prepMinutes":15,"cookMinutes":45,"difficulty":"easy","equipment":["large rimmed sheet pan","2 small bowls","pastry brush"],"macros":{"kcal":490.1,"protein":50.6,"carbs":38.8,"fat":15.3,"fiber":6.4,"sugar":13.4,"sodium":845.5,"satfat":3.3},"diets":["gluten-free","dairy-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"sheet-pan-honey-mustard-chicken.jpg","ingredients":[{"group":"Honey mustard glaze","items":[{"qty":3,"unit":"tbsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":47.0},{"qty":2,"unit":"tbsp","item":"honey","note":null,"ing":"honey","g":42.0},{"qty":1,"unit":"tbsp","item":"lemon juice","note":null,"ing":"lemon-juice","g":15.2},{"qty":2,"unit":"clove","item":"garlic","note":"finely grated","ing":"garlic","g":6.0},{"qty":1,"unit":"tsp","item":"fresh thyme leaves","note":null,"ing":"thyme-fresh","g":0.8},{"qty":0.5,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":1.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Chicken and vegetables","items":[{"qty":1,"unit":"lb","item":"baby potatoes","note":"halved","ing":"baby-potatoes","g":454.0},{"qty":12,"unit":"oz","item":"Brussels sprouts","note":"trimmed and halved","ing":"brussels-sprouts","g":340.0},{"qty":1,"unit":"medium","item":"red onion","note":"cut into 8 wedges","ing":"red-onion","g":110.0},{"qty":1.5,"unit":"tbsp","item":"olive oil","note":"divided","ing":"olive-oil","g":20.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":2,"unit":"lb","item":"boneless skinless chicken thighs","note":"about 8, trimmed","ing":"chicken-thigh","g":907.0},{"qty":2,"unit":"tbsp","item":"fresh flat-leaf parsley","note":"chopped","ing":"parsley","g":7.5}]}],"steps":["Heat the oven to 425°F (220°C). On the sheet pan, toss the potatoes, Brussels sprouts and onion with 1 tbsp of the oil, ½ tsp of the salt and the pepper. Turn the potatoes and sprouts cut side down and roast 15 minutes.","Whisk the Dijon, honey, lemon juice, garlic, thyme, paprika and salt together, then divide it between two small bowls. One is for the raw chicken, the other is the finishing glaze.","Pat the thighs dry, rub them with the remaining ½ tbsp oil and ½ tsp salt and spoon one bowl of glaze over them, turning to coat.","Push the vegetables to the edges of the pan and lay the thighs in the middle, smooth side up. Roast 18 to 22 minutes, until the chicken reads at least 165°F (74°C); thighs are juiciest around 175°F (79°C).","Brush the thighs with the reserved glaze and broil 2 to 3 minutes, until it bubbles and blisters dark at the edges. Watch closely; honey goes from caramelized to burnt fast.","Rest 5 minutes, scatter with parsley and spoon the pan juices over the potatoes before serving."],"tips":["Keep the two bowls of glaze separate. The second one never touches raw chicken, so it's safe to brush on at the end.","Swap the Brussels sprouts for broccoli florets, but add them only for the last 15 minutes."],"storage":"Keeps 4 days in the fridge. Reheat at 400°F (200°C) for 8 to 10 minutes to bring back the crisp edges."},{"id":"shepherds-pie-cottage-cheese-mash","title":"Shepherd's Pie with Cottage Cheese Mash","hook":"The mash tastes loaded. It's got a secret. 42g protein.","description":"A deeply savory beef and vegetable gravy under a fluffy, tangy mash with a crown of browned ridges (technically a cottage pie since it's beef; we won't tell). The trick is cottage cheese blended completely smooth, which makes the potatoes taste like they're loaded with butter and sour cream while adding a serious protein boost.","category":"dinner","cuisine":"british","collections":["cozy","family","meal-prep"],"tags":["make-ahead","freezer-friendly","crowd-pleaser"],"servings":6,"prepMinutes":25,"cookMinutes":70,"difficulty":"medium","equipment":["large pot","large skillet","blender or food processor","potato masher","3-quart baking dish (9x13-inch or deep oval)"],"macros":{"kcal":479.9,"protein":42.4,"carbs":38.5,"fat":17.1,"fiber":6.4,"sugar":7.9,"sodium":929.6,"satfat":7.1},"diets":["no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"shepherds-pie-cottage-cheese-mash.jpg","ingredients":[{"group":"Cottage cheese mash","items":[{"qty":2,"unit":"lb","item":"Yukon Gold potatoes","note":"peeled and cut into 2-inch chunks","ing":"yukon-gold-potato","g":907.0},{"qty":1,"unit":"cup","item":"2% cottage cheese","note":null,"ing":"cottage-cheese-2","g":226.0},{"qty":1,"unit":"tbsp","item":"butter","note":null,"ing":"butter","g":14.2},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":"plus more for the water","ing":"kosher-salt","g":2.8},{"qty":0.25,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":0.6},{"qty":0.25,"unit":"cup","item":"fresh chives","note":"finely chopped","ing":"chives","g":12.0}]},{"group":"Beef filling","items":[{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":2,"unit":"lb","item":"93% lean ground beef","note":null,"ing":"ground-beef-93","g":907.0},{"qty":1,"unit":"large","item":"yellow onion","note":"diced","ing":"yellow-onion","g":150.0},{"qty":2,"unit":"medium","item":"carrots","note":"diced","ing":"carrot","g":122.0},{"qty":2,"unit":"stalk","item":"celery","note":"diced","ing":"celery","g":80.0},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":2,"unit":"tbsp","item":"all-purpose flour","note":null,"ing":"all-purpose-flour","g":15.6},{"qty":1,"unit":"cup","item":"low-sodium beef broth","note":null,"ing":"beef-broth","g":240.0},{"qty":2,"unit":"tbsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":34.0},{"qty":1,"unit":"tbsp","item":"fresh thyme leaves","note":null,"ing":"thyme-fresh","g":2.4},{"qty":1,"unit":"tsp","item":"fresh rosemary","note":"finely chopped","ing":"rosemary-fresh","g":0.6},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"cup","item":"frozen peas","note":null,"ing":"frozen-peas","g":134.0}]},{"group":"Topping","items":[{"qty":0.25,"unit":"cup","item":"grated Parmesan","note":null,"ing":"parmesan","g":25.0}]}],"stepCount":7,"teaser":"Put the potatoes in a large pot, cover with cold water by an inch and add a big pinch of salt. Bring to a boil and simmer 15 to 18 minutes,…"},{"id":"slow-cooker-bbq-pulled-chicken","title":"Slow Cooker BBQ Pulled Chicken Sandwiches","hook":"Sticky, smoky, piled high on brioche. 49g protein.","description":"Sticky, smoky, tangy pulled chicken that tastes like it came out of a smoker, piled on toasted brioche with a crunchy yogurt slaw and pickles. Using breasts plus a few thighs gives you lean meat that still shreds juicy, and a 20-minute uncovered finish reduces the sauce until it clings to every strand.","category":"dinner","cuisine":"southern","collections":["meal-prep","family","budget"],"tags":["kid-friendly","crowd-pleaser","make-ahead","freezer-friendly","no-oven"],"servings":6,"prepMinutes":20,"cookMinutes":260,"difficulty":"easy","equipment":["slow cooker","large bowl","large skillet"],"macros":{"kcal":543.1,"protein":49.6,"carbs":58.3,"fat":11.4,"fiber":5.2,"sugar":20.0,"sodium":1453.0,"satfat":2.7},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"slow-cooker-bbq-pulled-chicken.jpg","ingredients":[{"group":"Pulled chicken","items":[{"qty":0.75,"unit":"cup","item":"barbecue sauce","note":null,"ing":"bbq-sauce","g":209.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":2,"unit":"tbsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":30.0},{"qty":1,"unit":"tbsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":17.2},{"qty":2,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":4.6},{"qty":1,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":3.1},{"qty":1,"unit":"piece","item":"chipotle pepper in adobo","note":"minced","ing":"chipotle-in-adobo","g":15.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":1,"unit":"medium","item":"yellow onion","note":"thinly sliced","ing":"yellow-onion","g":110.0},{"qty":1.5,"unit":"lb","item":"boneless skinless chicken breasts","note":null,"ing":"chicken-breast","g":680.0},{"qty":1,"unit":"lb","item":"boneless skinless chicken thighs","note":null,"ing":"chicken-thigh","g":454.0}]},{"group":"Crunchy slaw","items":[{"qty":3,"unit":"cup","item":"green cabbage","note":"thinly shredded","ing":"green-cabbage","g":210.0},{"qty":1,"unit":"cup","item":"red cabbage","note":"thinly shredded","ing":"red-cabbage","g":70.0},{"qty":1,"unit":"medium","item":"carrot","note":"grated","ing":"carrot","g":61.0},{"qty":0.33,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":75.0},{"qty":1,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":15.0},{"qty":1,"unit":"tbsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":14.9},{"qty":1,"unit":"tsp","item":"Dijon mustard","note":null,"ing":"dijon-mustard","g":5.2},{"qty":1,"unit":"tsp","item":"honey","note":null,"ing":"honey","g":7.1},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"Sandwiches","items":[{"qty":6,"unit":"bun","item":"brioche buns","note":"split","ing":"brioche-bun","g":390.0},{"qty":12,"unit":"slice","item":"dill pickle slices","note":null,"ing":"dill-pickles","g":84.0}]}],"stepCount":5,"teaser":"Whisk the barbecue sauce, tomato paste, vinegar, Worcestershire, paprika, garlic powder, chipotle, salt and pepper right in the slow…"},{"id":"slow-cooker-birria-tacos","title":"Slow Cooker Birria-Style Beef Tacos","hook":"Crackly, red-stained, made for dunking. 48g protein.","description":"The dunkable, red-stained tacos that took over your feed, built on a chuck roast that spends 8 hours in a toasted-chile broth until it falls apart at a look. You skim the brick-red fat off the top to fry the tortillas, so every taco gets that crackly, lacy edge, and the leftover broth becomes the consommé you dunk into.","category":"dinner","cuisine":"mexican","collections":["better-than-takeout","date-night","meal-prep"],"tags":["viral","crowd-pleaser","make-ahead","freezer-friendly","no-oven"],"servings":6,"prepMinutes":30,"cookMinutes":510,"difficulty":"medium","equipment":["slow cooker","blender","large nonstick skillet or griddle","tongs"],"macros":{"kcal":649.3,"protein":48.0,"carbs":46.6,"fat":32.0,"fiber":8.6,"sugar":3.6,"sodium":975.5,"satfat":13.4},"diets":["gluten-free","no-pork","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"slow-cooker-birria-tacos.jpg","ingredients":[{"group":"Beef and chile broth","items":[{"qty":2.5,"unit":"lb","item":"boneless beef chuck roast","note":"trimmed of hard fat, cut into 4 big chunks","ing":"chuck-roast","g":1134.0},{"qty":2,"unit":"oz","item":"dried guajillo and ancho chiles","note":"about 6, stemmed and seeded","ing":"dried-chiles","g":57.0},{"qty":2,"unit":"cup","item":"low-sodium beef broth","note":null,"ing":"beef-broth","g":480.0},{"qty":1,"unit":"medium","item":"white or yellow onion","note":"quartered","ing":"yellow-onion","g":110.0},{"qty":6,"unit":"clove","item":"garlic","note":"peeled","ing":"garlic","g":18.0},{"qty":2,"unit":"piece","item":"Roma tomatoes","note":"halved","ing":"roma-tomato","g":124.0},{"qty":1,"unit":"piece","item":"chipotle pepper in adobo","note":null,"ing":"chipotle-in-adobo","g":15.0},{"qty":2,"unit":"tbsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":30.0},{"qty":2,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":4.2},{"qty":2,"unit":"tsp","item":"dried oregano","note":"Mexican oregano if you have it","ing":"oregano","g":2.0},{"qty":0.5,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":1.3},{"qty":0.25,"unit":"tsp","item":"ground cloves","note":null,"ing":"ground-cloves","g":0.5},{"qty":2,"unit":"tsp","item":"kosher salt","note":"plus more to taste","ing":"kosher-salt","g":7.6},{"qty":1,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":2.3},{"qty":2,"unit":"leaf","item":"bay leaves","note":null,"ing":"bay-leaves","g":0.4}]},{"group":"Tacos","items":[{"qty":18,"unit":"tortilla","item":"corn tortillas (6-inch)","note":null,"ing":"corn-tortilla","g":432.0},{"qty":1,"unit":"cup","item":"shredded part-skim mozzarella or Oaxaca cheese","note":null,"ing":"mozzarella-part-skim","g":113.0}]},{"group":"To serve","items":[{"qty":0.5,"unit":"cup","item":"white onion","note":"finely diced","ing":"yellow-onion","g":80.0},{"qty":0.5,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":8.0},{"qty":2,"unit":"piece","item":"limes","note":"cut into wedges","ing":"lime","g":134.0}]}],"stepCount":7,"teaser":"Toast the chiles in a dry skillet over medium heat, 20 to 30 seconds per side, just until they smell fruity and puff slightly. Pull them…"},{"id":"smash-burgers","title":"Smash Burgers with Special Sauce","hook":"Lacy-edged double smash, melty cheese, the sauce. 50g protein.","description":"Two thin, lacy-edged patties smashed with onions straight into a ripping-hot skillet so the onions caramelize underneath, stacked with melty American and a tangy special sauce. 90% lean beef and a Greek-yogurt sauce keep the numbers honest without losing the crust that makes a smash burger worth it.","category":"dinner","cuisine":"american","collections":["better-than-takeout","date-night","family"],"tags":["crowd-pleaser","viral","kid-friendly","no-oven"],"servings":4,"prepMinutes":15,"cookMinutes":15,"difficulty":"easy","equipment":["12-inch cast-iron skillet or griddle","stiff metal spatula","parchment squares","mandoline (optional)"],"macros":{"kcal":557.7,"protein":50.8,"carbs":31.7,"fat":24.2,"fiber":1.8,"sugar":8.4,"sodium":1810.9,"satfat":9.3},"diets":["no-pork","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"smash-burgers.jpg","ingredients":[{"group":"Special sauce","items":[{"qty":0.25,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":57.0},{"qty":2,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":30.0},{"qty":2,"unit":"tbsp","item":"ketchup","note":null,"ing":"ketchup","g":34.0},{"qty":1,"unit":"tbsp","item":"sweet pickle relish","note":null,"ing":"pickle-relish","g":15.0},{"qty":1,"unit":"tsp","item":"yellow mustard","note":null,"ing":"yellow-mustard","g":5.2},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.25,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":0.6}]},{"group":"Burgers","items":[{"qty":1.5,"unit":"lb","item":"90% lean ground beef","note":"kept cold","ing":"ground-beef-90","g":680.0},{"qty":1,"unit":"small","item":"yellow onion","note":"sliced paper-thin","ing":"yellow-onion","g":70.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":3.8},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":0.5,"unit":"tsp","item":"vegetable oil","note":null,"ing":"vegetable-oil","g":2.3},{"qty":8,"unit":"slice","item":"reduced-fat American cheese","note":null,"ing":"american-cheese-reduced-fat","g":168.0}]},{"group":"To build","items":[{"qty":4,"unit":"bun","item":"potato hamburger buns","note":null,"ing":"hamburger-bun","g":176.0},{"qty":1,"unit":"cup","item":"finely shredded iceberg lettuce","note":null,"ing":"iceberg","g":72.0},{"qty":12,"unit":"slice","item":"dill pickle chips","note":null,"ing":"dill-pickles","g":84.0}]}],"stepCount":6,"teaser":"Stir the sauce ingredients together and chill while you cook; it's better after 10…"},{"id":"smoked-salmon-scrambled-eggs","title":"Smoked Salmon Scrambled Eggs on Toast","hook":"Slow, glossy eggs and silky salmon on crisp sourdough. 36g protein.","description":"Slow, glossy, custardy scrambled eggs finished with a spoon of cream cheese and chives, heaped on crisp sourdough and draped with silky smoked salmon, capers and lemon. Low heat and constant stirring are the whole technique; the eggs come off the stove while they still look slightly underdone.","category":"breakfast","cuisine":"british","collections":["date-night"],"tags":["no-oven"],"servings":2,"prepMinutes":5,"cookMinutes":10,"difficulty":"easy","equipment":["medium nonstick skillet","silicone spatula","toaster"],"macros":{"kcal":461.2,"protein":36.9,"carbs":31.9,"fat":19.8,"fiber":1.5,"sugar":4.0,"sodium":1855.0,"satfat":7.9},"diets":["pescatarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"smoked-salmon-scrambled-eggs.jpg","ingredients":[{"group":"Eggs","items":[{"qty":4,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":200.0},{"qty":0.5,"unit":"cup","item":"liquid egg whites","note":null,"ing":"egg-white","g":121.0},{"qty":2,"unit":"tsp","item":"salted butter","note":null,"ing":"butter","g":9.5},{"qty":2,"unit":"tbsp","item":"light cream cheese","note":null,"ing":"cream-cheese-light","g":30.0},{"qty":2,"unit":"tbsp","item":"chopped fresh chives","note":"divided","ing":"chives","g":6.0}]},{"group":"To serve","items":[{"qty":2,"unit":"slice","item":"sourdough bread","note":null,"ing":"sourdough-bread","g":112.0},{"qty":4,"unit":"oz","item":"smoked salmon","note":null,"ing":"smoked-salmon","g":113.0},{"qty":2,"unit":"tsp","item":"capers","note":"drained and roughly chopped","ing":"capers","g":5.7},{"qty":1,"unit":"tsp","item":"lemon juice","note":"plus wedges to serve","ing":"lemon-juice","g":5.1},{"qty":1,"unit":"tbsp","item":"fresh dill fronds","note":null,"ing":"dill","g":1.0},{"qty":0.25,"unit":"tsp","item":"black pepper","note":"freshly cracked","ing":"black-pepper","g":0.6}]}],"stepCount":5,"teaser":"Whisk the eggs and egg whites in a bowl until completely smooth and no strands of white remain, about 30 seconds. Skip the salt; the salmon…"},{"id":"spicy-salmon-sushi-bowls","title":"Spicy Salmon Sushi Bowls","hook":"Spicy-roll flavor, crispy-edged salmon, no rolling. 45g protein.","description":"Everything you order the spicy salmon roll for, without the bamboo mat: seasoned sushi rice, roasted salmon bites tossed in creamy sriracha sauce, cool cucumber, avocado, edamame and crisp nori. The spicy mayo is mostly Greek yogurt with one spoonful of real mayo for richness, so you can be generous with the drizzle. Roasting the salmon in cubes gets you caramelized edges on every bite in under 10 minutes.","category":"lunch","cuisine":"japanese","collections":["better-than-takeout","date-night"],"tags":["spicy","viral"],"servings":4,"prepMinutes":20,"cookMinutes":30,"difficulty":"easy","equipment":["small saucepan with lid","rimmed sheet pan","parchment paper","2 small bowls"],"macros":{"kcal":635.1,"protein":45.8,"carbs":40.0,"fat":32.2,"fiber":5.3,"sugar":5.6,"sodium":804.6,"satfat":6.2},"diets":["pescatarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"spicy-salmon-sushi-bowls.jpg","ingredients":[{"group":"Sushi rice","items":[{"qty":0.67,"unit":"cup","item":"sushi rice","note":"rinsed until the water runs clear","ing":"sushi-rice","g":134.0},{"qty":0.75,"unit":"cup","item":"water","note":null,"ing":"water","g":177.0},{"qty":1.5,"unit":"tbsp","item":"unseasoned rice vinegar","note":null,"ing":"rice-vinegar","g":22.0},{"qty":1,"unit":"tsp","item":"granulated sugar","note":null,"ing":"sugar","g":4.2},{"qty":0.25,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.9}]},{"group":"Spicy salmon","items":[{"qty":1.5,"unit":"lb","item":"skinless salmon fillet","note":"cut into 1-inch cubes","ing":"salmon","g":680.0},{"qty":1,"unit":"tbsp","item":"low-sodium soy sauce","note":null,"ing":"soy-sauce-low-sodium","g":15.9},{"qty":1,"unit":"tsp","item":"sriracha","note":null,"ing":"sriracha","g":6.5},{"qty":0.5,"unit":"tsp","item":"garlic powder","note":null,"ing":"garlic-powder","g":1.6},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9}]},{"group":"Spicy mayo","items":[{"qty":0.33,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":75.0},{"qty":1,"unit":"tbsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":15.0},{"qty":2,"unit":"tbsp","item":"sriracha","note":null,"ing":"sriracha","g":39.0},{"qty":1,"unit":"tsp","item":"fresh lime juice","note":null,"ing":"lime-juice","g":5.0}]},{"group":"Bowls","items":[{"qty":1.5,"unit":"cup","item":"shelled edamame","note":"thawed","ing":"edamame","g":177.0},{"qty":0.5,"unit":null,"item":"English cucumber","note":"thinly sliced","ing":"cucumber","g":150.0},{"qty":1,"unit":"medium","item":"ripe avocado","note":"thinly sliced","ing":"avocado","g":136.0},{"qty":2,"unit":null,"item":"nori sheets","note":"cut into thin strips with scissors","ing":"nori","g":5.2},{"qty":2,"unit":null,"item":"green onions","note":"thinly sliced","ing":"green-onion","g":30.0},{"qty":2,"unit":"tsp","item":"toasted sesame seeds","note":null,"ing":"sesame-seeds","g":6.0}]}],"stepCount":6,"teaser":"Heat the oven to 425°F (220°C). 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Toss the chicken with the salt and Italian…"},{"id":"spinach-artichoke-dip","title":"Spinach Artichoke Dip","hook":"Bubbling, cheesy, garlicky, with crisp pita chips. 20g protein.","description":"The restaurant appetizer everyone fights over: hot, garlicky, cheese-pulling spinach artichoke dip under a blistered Parmesan crust, with homemade whole-wheat pita chips baked on the same oven rack. 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Spray a 12-cup muffin tin generously, especially around the top edges where eggs love to…"},{"id":"steak-chimichurri-grain-bowls","title":"Steak and Chimichurri Grain Bowls","hook":"Hard-seared flank steak, garlicky green chimichurri. 45g protein.","description":"Flank steak seared in a smoking-hot pan and sliced thin against the grain, over herby quinoa with blistered tomatoes, peppery arugula and plenty of sharp, garlicky chimichurri. Letting the garlic and shallot sit in the vinegar for 10 minutes before the oil goes in takes the raw edge off, so the sauce tastes bright and rounded instead of harsh. 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Half the peanut flavor comes from powdered peanut butter, which gives you a thick, nutty sauce without a half-cup of oil-heavy peanut butter. 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A little light cream cheese whipped into Greek yogurt gives you that rich tiramisu cream without raw eggs or a tub of mascarpone.","category":"breakfast","cuisine":"italian","collections":["sweet-tooth","date-night","meal-prep"],"tags":["make-ahead","no-oven"],"servings":2,"prepMinutes":15,"cookMinutes":0,"difficulty":"easy","equipment":["2 glasses or jars (12 oz)","2 bowls","whisk","fine-mesh sieve"],"macros":{"kcal":421.2,"protein":34.8,"carbs":54.5,"fat":8.8,"fiber":6.3,"sugar":12.5,"sodium":200.2,"satfat":3.4},"diets":["vegetarian","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"tiramisu-overnight-oats.jpg","ingredients":[{"group":"Espresso oats","items":[{"qty":1,"unit":"cup","item":"old-fashioned rolled oats","note":null,"ing":"rolled-oats","g":81.0},{"qty":1,"unit":"scoop","item":"vanilla whey protein powder","note":null,"ing":"whey-protein-vanilla","g":32.0},{"qty":1,"unit":"tsp","item":"chia seeds","note":null,"ing":"chia-seeds","g":3.9},{"qty":0.0625,"unit":"tsp","item":"kosher salt","note":"a pinch","ing":"kosher-salt","g":0.2},{"qty":0.5,"unit":"cup","item":"brewed espresso or strong coffee, cooled","note":null,"ing":"coffee","g":119.0},{"qty":0.5,"unit":"cup","item":"skim milk","note":null,"ing":"skim-milk","g":123.0}]},{"group":"Mascarpone-style cream","items":[{"qty":1,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":227.0},{"qty":2,"unit":"tbsp","item":"light cream cheese","note":"softened","ing":"cream-cheese-light","g":30.0},{"qty":1,"unit":"tbsp","item":"zero-calorie powdered sweetener","note":null,"ing":"zero-cal-powdered-sweetener","g":7.4},{"qty":2,"unit":"tsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":13.0},{"qty":1,"unit":"tsp","item":"vanilla extract","note":null,"ing":"vanilla-extract","g":4.3}]},{"group":"To layer","items":[{"qty":2,"unit":"piece","item":"ladyfingers","note":null,"ing":"ladyfingers","g":22.0},{"qty":2,"unit":"tbsp","item":"brewed espresso or strong coffee, cooled","note":"for dunking","ing":"coffee","g":30.0},{"qty":2,"unit":"tsp","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":3.6},{"qty":5,"unit":"g","item":"dark chocolate","note":"finely grated","ing":"dark-chocolate","g":5.0}]}],"stepCount":6,"teaser":"In a bowl, stir together the oats, protein powder, chia seeds and salt. Add the espresso and milk and whisk until smooth with no dry…"},{"id":"turkey-chili","title":"Turkey Chili","hook":"Thick, smoky, even better on day two. 46g protein.","description":"Thick, smoky, brick-red chili that makes lean turkey taste like it simmered all day. You sear the turkey like a burger instead of stirring it gray, bloom a heavy hand of spices in the fat, and finish with a spoon of cocoa and a splash of vinegar for depth and brightness.","category":"dinner","cuisine":"american","collections":["meal-prep","cozy","budget","family"],"tags":["freezer-friendly","make-ahead","crowd-pleaser","no-oven"],"servings":6,"prepMinutes":15,"cookMinutes":60,"difficulty":"easy","equipment":["Dutch oven or large heavy pot","wooden spoon"],"macros":{"kcal":505.9,"protein":46.6,"carbs":39.0,"fat":20.5,"fiber":8.6,"sugar":10.2,"sodium":1285.4,"satfat":5.9},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"turkey-chili.jpg","ingredients":[{"group":"Chili","items":[{"qty":1,"unit":"tbsp","item":"olive oil","note":null,"ing":"olive-oil","g":13.5},{"qty":2,"unit":"lb","item":"93% lean ground turkey","note":null,"ing":"ground-turkey-93","g":907.0},{"qty":1,"unit":"large","item":"yellow onion","note":"diced","ing":"yellow-onion","g":150.0},{"qty":1,"unit":"medium","item":"red bell pepper","note":"diced","ing":"bell-pepper-red","g":119.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"minced","ing":"jalapeno","g":14.0},{"qty":5,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":15.0},{"qty":3,"unit":"tbsp","item":"chili powder","note":null,"ing":"chili-powder","g":24.0},{"qty":1,"unit":"tbsp","item":"ground cumin","note":null,"ing":"cumin","g":6.3},{"qty":2,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":4.6},{"qty":1,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":1.0},{"qty":1,"unit":"tbsp","item":"unsweetened cocoa powder","note":null,"ing":"cocoa-powder","g":5.4},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":1,"unit":"piece","item":"chipotle pepper in adobo","note":"minced","ing":"chipotle-in-adobo","g":15.0},{"qty":2,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":7.6},{"qty":1,"unit":"can","item":"crushed tomatoes","note":"28 oz","ing":"crushed-tomatoes","g":794.0},{"qty":1,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":240.0},{"qty":1,"unit":"can","item":"red kidney beans","note":"15 oz, drained and rinsed","ing":"kidney-beans","g":255.0},{"qty":1,"unit":"can","item":"pinto beans","note":"15 oz, drained and rinsed","ing":"pinto-beans","g":258.0},{"qty":1,"unit":"tbsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":14.9}]},{"group":"To serve","items":[{"qty":0.75,"unit":"cup","item":"shredded reduced-fat sharp cheddar","note":null,"ing":"cheddar-reduced-fat","g":85.0},{"qty":0.75,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":170.0},{"qty":3,"unit":"piece","item":"green onions","note":"thinly sliced","ing":"green-onion","g":45.0}]}],"stepCount":6,"teaser":"Heat the oil in the Dutch oven over medium-high. Add the turkey, press it into an even layer and leave it alone for 4 minutes, until a deep…"},{"id":"turkey-chorizo-breakfast-tacos","title":"Turkey Chorizo Breakfast Tacos","hook":"Homemade turkey chorizo and soft eggs in charred corn. 43g protein.","description":"Brick-red, vinegar-bright homemade turkey chorizo and soft scrambled eggs piled into charred corn tortillas with lime crema, quick-pickled onions and cotija. The chorizo takes 2 minutes to season from your spice drawer and tastes like the real thing, minus the grease slick.","category":"breakfast","cuisine":"mexican","collections":["better-than-takeout","family","budget"],"tags":["spicy","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":20,"cookMinutes":20,"difficulty":"easy","equipment":["large nonstick skillet","small bowls","tongs","gas burner or dry cast-iron pan for the tortillas"],"macros":{"kcal":537.1,"protein":43.9,"carbs":41.0,"fat":23.0,"fiber":7.2,"sugar":3.3,"sodium":828.9,"satfat":6.3},"diets":["gluten-free","no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"turkey-chorizo-breakfast-tacos.jpg","ingredients":[{"group":"Quick-pickled onion and lime crema","items":[{"qty":0.5,"unit":"medium","item":"red onion","note":"very thinly sliced","ing":"red-onion","g":55.0},{"qty":0.25,"unit":"cup","item":"lime juice","note":"from 1 to 2 limes, divided","ing":"lime-juice","g":61.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0}]},{"group":"Turkey chorizo","items":[{"qty":1,"unit":"lb","item":"93% lean ground turkey","note":null,"ing":"ground-turkey-93","g":454.0},{"qty":1,"unit":"tbsp","item":"chili powder","note":"ancho if you have it","ing":"chili-powder","g":8.1},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":1,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":2.1},{"qty":0.5,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":0.5},{"qty":0.25,"unit":"tsp","item":"ground cinnamon","note":null,"ing":"cinnamon","g":0.6},{"qty":0.125,"unit":"tsp","item":"ground cloves","note":null,"ing":"ground-cloves","g":0.3},{"qty":0.25,"unit":"tsp","item":"cayenne pepper","note":null,"ing":"cayenne","g":0.4},{"qty":3,"unit":"clove","item":"garlic","note":"grated","ing":"garlic","g":9.0},{"qty":1,"unit":"tbsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":15.0},{"qty":0.75,"unit":"tsp","item":"kosher salt","note":"plus pinches for the onions, crema and eggs","ing":"kosher-salt","g":3.8},{"qty":1,"unit":"tsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":4.5}]},{"group":"Eggs and tacos","items":[{"qty":4,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":200.0},{"qty":1,"unit":"cup","item":"liquid egg whites","note":null,"ing":"egg-white","g":243.0},{"qty":12,"unit":"tortilla","item":"corn tortillas","note":"6-inch","ing":"corn-tortilla","g":288.0},{"qty":0.25,"unit":"cup","item":"crumbled cotija","note":null,"ing":"cotija","g":30.0},{"qty":0.5,"unit":"medium","item":"avocado","note":"diced","ing":"avocado","g":68.0},{"qty":0.25,"unit":"cup","item":"fresh cilantro leaves","note":null,"ing":"cilantro","g":4.0}]}],"stepCount":6,"teaser":"Toss the onion with 3 tablespoons of the lime juice and a big pinch of salt in a small bowl; it turns pink and tangy in 15 minutes. Stir…"},{"id":"turkey-sausage-bagel-sandwich","title":"Turkey Sausage Breakfast Bagel Sandwich","hook":"The drive-thru breakfast bagel with maple-sage sausage. 41g protein.","description":"The drive-thru breakfast bagel, rebuilt: homemade maple-sage turkey sausage patties, a fluffy folded egg, melty American cheese and a swipe of sriracha mayo on a toasted bagel. Pressing the patties thin and wide means they cook in 6 minutes and cover the bagel edge to edge.","category":"breakfast","cuisine":"american","collections":["better-than-takeout","meal-prep","family"],"tags":["freezer-friendly","make-ahead","kid-friendly"],"servings":4,"prepMinutes":15,"cookMinutes":20,"difficulty":"easy","equipment":["large nonstick skillet with a lid","small bowl","toaster"],"macros":{"kcal":542.2,"protein":41.3,"carbs":57.1,"fat":16.1,"fiber":1.9,"sugar":11.5,"sodium":1317.1,"satfat":4.9},"diets":["no-pork","no-beef","nut-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"turkey-sausage-bagel-sandwich.jpg","ingredients":[{"group":"Maple-sage sausage patties","items":[{"qty":12,"unit":"oz","item":"93% lean ground turkey","note":null,"ing":"ground-turkey-93","g":340.0},{"qty":2,"unit":"tsp","item":"pure maple syrup","note":null,"ing":"maple-syrup","g":13.0},{"qty":1,"unit":"tsp","item":"poultry seasoning or rubbed sage","note":null,"ing":"poultry-seasoning","g":1.5},{"qty":0.5,"unit":"tsp","item":"dried thyme","note":null,"ing":"thyme-dried","g":0.5},{"qty":0.5,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":1.9},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":0.25,"unit":"tsp","item":"crushed red pepper flakes","note":null,"ing":"red-pepper-flakes","g":0.4},{"qty":0.125,"unit":"tsp","item":"ground nutmeg","note":null,"ing":"nutmeg","g":0.3},{"qty":1,"unit":"g","item":"cooking spray","note":null,"ing":"cooking-spray","g":1.0}]},{"group":"Folded eggs","items":[{"qty":4,"unit":"large","item":"eggs","note":null,"ing":"egg-large","g":200.0},{"qty":0.5,"unit":"cup","item":"liquid egg whites","note":null,"ing":"egg-white","g":121.0},{"qty":0.125,"unit":"tsp","item":"kosher salt","note":null,"ing":"kosher-salt","g":0.5}]},{"group":"To assemble","items":[{"qty":4,"unit":"bagel","item":"plain or everything bagels","note":"split","ing":"bagel","g":396.0},{"qty":4,"unit":"slice","item":"reduced-fat American cheese","note":null,"ing":"american-cheese-reduced-fat","g":84.0},{"qty":4,"unit":"tsp","item":"light mayonnaise","note":null,"ing":"mayo-light","g":20.0},{"qty":2,"unit":"tsp","item":"sriracha","note":null,"ing":"sriracha","g":13.0}]}],"stepCount":6,"teaser":"In a bowl, mix the turkey, maple syrup, poultry seasoning, thyme, salt, black pepper, pepper flakes and nutmeg with your hands until just…"},{"id":"turkey-sloppy-joes","title":"Turkey Sloppy Joes","hook":"Properly sloppy, on the table in 40 minutes. 43g protein.","description":"Sweet, tangy, properly sloppy joes in 40 minutes, made with lean turkey that stays juicy thanks to finely chopped mushrooms that melt into the meat. A hit of mustard, vinegar and Worcestershire keeps the sauce from tasting like plain ketchup.","category":"dinner","cuisine":"american","collections":["family","budget","one-pan"],"tags":["kid-friendly","freezer-friendly","crowd-pleaser","no-oven"],"servings":4,"prepMinutes":10,"cookMinutes":30,"difficulty":"easy","equipment":["large skillet","wooden spoon"],"macros":{"kcal":525.8,"protein":43.1,"carbs":47.4,"fat":20.0,"fiber":7.6,"sugar":17.2,"sodium":1514.9,"satfat":4.7},"diets":["dairy-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":false,"addedOn":"2026-10-01","image":"turkey-sloppy-joes.jpg","ingredients":[{"group":"Filling","items":[{"qty":2,"unit":"tsp","item":"olive oil","note":null,"ing":"olive-oil","g":9.0},{"qty":1.5,"unit":"lb","item":"93% lean ground turkey","note":null,"ing":"ground-turkey-93","g":680.0},{"qty":1,"unit":"medium","item":"yellow onion","note":"finely diced","ing":"yellow-onion","g":110.0},{"qty":1,"unit":"medium","item":"green bell pepper","note":"finely diced","ing":"bell-pepper-green","g":119.0},{"qty":8,"unit":"oz","item":"white mushrooms","note":"very finely chopped","ing":"mushrooms","g":227.0},{"qty":1,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":3.8},{"qty":3,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":9.0},{"qty":2,"unit":"tbsp","item":"tomato paste","note":null,"ing":"tomato-paste","g":32.0},{"qty":1,"unit":"tbsp","item":"chili powder","note":null,"ing":"chili-powder","g":8.1},{"qty":1,"unit":"tsp","item":"smoked paprika","note":null,"ing":"smoked-paprika","g":2.3},{"qty":1,"unit":"can","item":"tomato sauce","note":"8 oz","ing":"tomato-sauce","g":227.0},{"qty":0.25,"unit":"cup","item":"ketchup","note":null,"ing":"ketchup","g":68.0},{"qty":1,"unit":"tbsp","item":"light brown sugar","note":null,"ing":"brown-sugar","g":13.8},{"qty":1,"unit":"tbsp","item":"Worcestershire sauce","note":null,"ing":"worcestershire","g":17.2},{"qty":1,"unit":"tbsp","item":"yellow mustard","note":null,"ing":"yellow-mustard","g":15.6},{"qty":1,"unit":"tbsp","item":"apple cider vinegar","note":null,"ing":"apple-cider-vinegar","g":14.9},{"qty":0.5,"unit":"tsp","item":"black pepper","note":null,"ing":"black-pepper","g":1.2},{"qty":0.25,"unit":"cup","item":"water","note":null,"ing":"water","g":59.0}]},{"group":"To serve","items":[{"qty":4,"unit":"bun","item":"whole-wheat buns","note":"split","ing":"whole-wheat-bun","g":224.0},{"qty":12,"unit":"slice","item":"dill pickle slices","note":null,"ing":"dill-pickles","g":84.0}]}],"stepCount":5,"teaser":"Toast the buns cut side down in the dry skillet over medium until golden, 1 to 2 minutes, and set aside. Add the oil, turn the heat to…"},{"id":"white-chicken-chili","title":"White Chicken Chili","hook":"Creamy, cozy, not a drop of heavy cream. 51g protein.","description":"A creamy, gently spicy chili full of tender shredded chicken, white beans, roasted green chiles and poblanos, with no heavy cream anywhere. A cup of the beans gets blended with broth to thicken the pot, then light cream cheese and Greek yogurt are stirred in off the heat for a velvety, tangy finish.","category":"dinner","cuisine":"tex-mex","collections":["cozy","meal-prep","family"],"tags":["freezer-friendly","make-ahead","crowd-pleaser","no-oven"],"servings":6,"prepMinutes":15,"cookMinutes":55,"difficulty":"easy","equipment":["Dutch oven","blender","whisk"],"macros":{"kcal":479.5,"protein":51.9,"carbs":38.4,"fat":14.2,"fiber":7.0,"sugar":8.2,"sodium":1494.1,"satfat":5.3},"diets":["gluten-free","no-pork","no-beef","nut-free","egg-free","no-shellfish"],"free":true,"addedOn":"2026-10-01","image":"white-chicken-chili.jpg","ingredients":[{"group":"Chili","items":[{"qty":1,"unit":"tbsp","item":"avocado oil","note":null,"ing":"avocado-oil","g":13.6},{"qty":1,"unit":"large","item":"yellow onion","note":"diced","ing":"yellow-onion","g":150.0},{"qty":2,"unit":"piece","item":"poblano peppers","note":"seeded and diced","ing":"poblano","g":260.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"minced","ing":"jalapeno","g":14.0},{"qty":6,"unit":"clove","item":"garlic","note":"minced","ing":"garlic","g":18.0},{"qty":2,"unit":"tsp","item":"ground cumin","note":null,"ing":"cumin","g":4.2},{"qty":1,"unit":"tsp","item":"ground coriander","note":null,"ing":"coriander","g":1.8},{"qty":1,"unit":"tsp","item":"dried oregano","note":null,"ing":"oregano","g":1.0},{"qty":2,"unit":"tsp","item":"kosher salt","note":"divided","ing":"kosher-salt","g":7.6},{"qty":2,"unit":"can","item":"diced green chiles","note":"4 oz each, undrained","ing":"green-chiles","g":226.0},{"qty":4,"unit":"cup","item":"low-sodium chicken broth","note":null,"ing":"chicken-broth","g":960.0},{"qty":2,"unit":"lb","item":"boneless skinless chicken breasts","note":null,"ing":"chicken-breast","g":907.0},{"qty":2,"unit":"can","item":"great northern beans","note":"15 oz each, drained and rinsed","ing":"great-northern-beans","g":510.0},{"qty":1,"unit":"cup","item":"frozen corn kernels","note":null,"ing":"corn","g":136.0},{"qty":4,"unit":"oz","item":"light cream cheese","note":"cubed and softened","ing":"cream-cheese-light","g":113.0},{"qty":0.5,"unit":"cup","item":"nonfat plain Greek yogurt","note":null,"ing":"greek-yogurt-nonfat","g":114.0},{"qty":2,"unit":"tbsp","item":"lime juice","note":null,"ing":"lime-juice","g":30.0}]},{"group":"Toppings","items":[{"qty":0.5,"unit":"cup","item":"shredded Monterey Jack","note":null,"ing":"monterey-jack","g":57.0},{"qty":0.25,"unit":"cup","item":"fresh cilantro","note":"chopped","ing":"cilantro","g":4.0},{"qty":1,"unit":"piece","item":"jalapeño","note":"thinly sliced","ing":"jalapeno","g":14.0},{"qty":1,"unit":"piece","item":"lime","note":"cut into wedges","ing":"lime","g":67.0}]}],"steps":["Heat the oil in the Dutch oven over medium. Add the onion, poblanos, jalapeño and 1 tsp of the salt and cook 7 to 8 minutes, until soft and sweet. Stir in the garlic, cumin, coriander and oregano and cook 1 minute.","Add the green chiles and broth and bring to a simmer. Lower in the whole chicken breasts, cover and simmer gently 18 to 22 minutes, until they read 165°F (74°C).","While the chicken cooks, put 1 cup of the beans in a blender, add 1 cup of hot broth ladled from the pot and blend until completely smooth.","Lift the chicken onto a board and shred it. Return it to the pot with the blended beans, the remaining whole beans, the corn and the remaining 1 tsp salt. Simmer uncovered 10 minutes, until slightly thickened.","Turn off the heat and let the pot stop bubbling, about 2 minutes. Whisk in the cream cheese until melted, then stir in the yogurt and lime juice. 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