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Tag: Main Dish

MEATLOAF THE ULTIMATE COMFORT FOOD

Meatloaf has been an American favorite for decades. While there are a myriad of recipes, most of them include bread crumbs as a binder, as well as ketchup, which is high in sugar. This recipe, adapted from Wholesum Yum, was sent to me by Faye, one of our clients. She really enjoys it.

MINI MEATLOAVES

What could be better than meatloaf? Individual meatloaves! This recipe is easy, loaded with flavor and is easily doubled so that you can feed the family or have leftovers for another meal. Be sure to turn the oven down after preheating so the meatloaf doesn’t dry out.

MONGOLIAN GROUND BEEF

Mongolian beef is a Taiwanese dish traditionally made with sliced beef and green onions. This recipe provides a quick, easy and less expensive version that still delivers all the sweet and spicy flavors that make it an all-time favorite. Mongolian beef is usually served over rice or cellophane noodles, but you can enjoy it with cauliflower rice or spaghetti squash for a healthier alternative – although it goes well with any vegetable you prefer.

BAKED MUSTARD LIME CHICKEN

Transform simple chicken breasts into a delightful dish with this Baked Mustard Lime Chicken recipe. Marinated in a tangy lime and cilantro sauce with a hint of Dijon mustard and chili powder, then baked until tender, it offers a perfect balance of zest and spice. Serve it with your favorite sides for a wholesome, satisfying meal.

CHICKEN CABBAGE STIR FRY

A stir fry is always a great choice to get your protein, vegetables and fat all in one easy dish. Plus, you can use the leftovers for an easy lunch or dinner another day. If cabbage hasn’t been one of your favorite vegetables in the past, give this recipe a try. Shredding the cabbage and stir frying brings out a whole new flavor profile.

CHICKEN GARAM MASALA

This is such a delicious dish! Garam Masala is a blend of ground spices used extensively in Indian cooking. It isn’t hot spicy, but has tremendous flavor. The turmeric is very anti-inflammatory with a unique flavor, as well.

CHICKEN SAUSAGE, CABBAGE AND APPLE SKILLET

One key to weight loss is having delicious meals that are quick and easy to fix, but taste like you spent a lot of time in the kitchen. This recipe is a perfect example. It’s very satisfying and provides the warm, heartiness of a perfect Fall dinner.

CHICKEN SAUSAGE STIR-FRY

This stir-fry is a vibrant and wholesome dish that highlights the savory taste of chicken sausage paired with fresh vegetables like bell peppers, mushrooms, and spinach. Cooked with healthy oils and seasoned simply with salt and pepper, it makes for a satisfying, protein-rich meal that’s easy to prepare and perfect for nourishing your body.

CHIPOTLE-LIME GRILLED CHICKEN

CHIPOTLE-LIME GRILLED CHICKEN by Dr. Cindy Tanzar Plan: (Standard) Serving information: Makes 4 (3oz) servings. There really is no need to consider the marinade in your checklist. Just cook the chicken and serve 3 oz for one meal as your protein. While chicken is easy and a common staple for most meals, eating it the […]

CREAMY LEMON GARLIC CHICKEN

Lemon is delicious any time of year, but it especially screams Spring! This lemon chicken recipe, submitted by our daughter, Taylor Tanzar, is a very easy dish made all in one pan. It has a bright citrus flavor that goes well with any cruciferous vegetables or asparagus.

CROCK-POT CHICKEN FAJITAS IN LETTUCE WRAPS

Planning meals is so important to staying on track with your weight loss goals, and crockpot meals can be very helpful. You can even program or turn your crockpot on before bed to have lunch already prepared the next morning.

CROCK-POT SHREDDED CHICKEN

This crockpot recipe is very easy and flavorful. It’s a great way to prep for several meals throughout your week, too. You can use shredded chicken in many ways – added to lettuce salads, as chicken salad, warm or cold in a lettuce wrap with veggies, served with GHS or Primal Kitchen BBQ sauce or salsa, or added to soups and chilis.

GREEN CHILE TURKEY BURGERS

Plan: (Standard) Serving information: Makes 4 servings. Covers your protein and 1/2 your vegetables. INGREDIENTS INSTRUCTIONS

GRILLED SEASONED CHICKEN THIGHS

Plan: (Standard & Maintenance) Serving information: Makes 6-8 servings. One serving of this recipe is 3 oz of cooked chicken and covers your protein for one meal. This easy recipe provides a seasoning rub that is full of flavor. It’s a perfect combination that goes well with the smokiness of the grill. The leftovers are […]

HOMEMADE ROTISSERIE CHICKEN

Plan: (Standard) Serving information: Makes 6-8 servings. One serving of this recipe equals 3 oz cooked chicken for one meal. Roast chicken is an all-time favorite, and the flavors of rotisserie chicken make it even better. This recipe was submitted to Genesis by Estelle, one of our clients. She is a great cook, and her […]

SPINACH AND SWISS CHEESE STUFFED CHICKEN THIGHS

This recipe is so delicious! It really is easy to make, yet very impressive as a main entrée for guests. The sauce is very flavorful, especially spooned over cauliflower rice with a stuffed chicken thigh on top. This recipe is a great example of how to integrate an item you may want to add back in during maintenance (cheese), yet still have a meal otherwise good for the weight loss program. Since this is a maintenance recipe, exact portions are not provided.

PHILLY GROUND BEEF CHEESESTEAK

This recipe uses ground beef for a simple, less expensive version of Philly Cheesesteak. It gives you the flavors of cheesesteak without the high-glycemic carbs that stop weight loss. Since this is a maintenance recipe, you don’t have to be so tight in calculating the exact amount of veggies, etc. It’s just clean eating.

MAINTENANCE ZUCCHINI BOATS

This is a fun, delicious and beautiful dish to serve to family or guests. The recipe is easily doubled for plenty of leftovers. It is a maintenance dish because of the cheese, so portion sizes are not exact.

GRILLED SALMON WITH AVOCADO SAUCE

Spice-rubbed salmon meets creamy avocado sauce in this clean, flavorful recipe approved for the Genesis Standard Plan. Fresh, fast, and satisfying!

GRILLED CHICKEN OR BEEF TERIYAKI

It’s grilling season! Looking for something new? Try this tasty way to grill your dinner. Grill your veggies at the same time and clean-up will be a breeze!

PEPPERCORN ROASTED BEEF TENDERLOIN

Beef tenderloin is an incredibly flavorful, melt-in-your-mouth dish that is easily the star of any Christmas dinner menu. It is beyond simple to prepare, using only a few ingredients and minimal roasting time. Beef tenderloin is one of those dishes that gives the impression of hours of kitchen time, when very little effort is required. It is usually best prepared medium-rare (try it, you won’t be disappointed), but will still remain tender with longer roasting.

ROASTED CHICKEN CAESAR

These baked chicken thighs are crispy on the outside and very juicy and tender on the inside. Marinating the chicken creates greater flavor and a beautiful color, as well. Chicken with the bone-in is always more flavorful and moister than boneless chicken. The cooking times will vary, also, so be sure to read the instructions fully first. Leftovers can be eaten warm or cold.

ROASTED CHICKEN SAUSAGE AND CAULIFLOWER

Dinner doesn’t get any easier or more flavorful than roasting it on a sheet pan. Just place your proteins and vegetables all on one pan and roast it together, allowing the juices and flavors to combine. You can easily change your vegetables and proteins to offer a lot of variety, as well. Add different herbs or spices to provide extra flavor, thereby, creating a different dish each time.

ROASTED THANKSGIVING TURKEY AND GRAVY

Without a doubt, our favorite food holiday of the year! Turkey is a great protein for use on the Genesis Health Solutions Weight Loss Program. As the centerpiece of your table, a pastured bird raised on nature and organic feed is amazing. Factory-raised turkey raised in unhealthy living conditions, eating corn-based diets laced with antibiotics and injected with solutions like vegetable oils and enhancers are not healthy.

SALMON & ASPARAGUS FOIL PACK

Discover a quick and delicious Salmon & Asparagus Foil Pack with garlic lemon butter sauce by Dr. Cindy Tanzar. Healthy, flavorful, and easy to prepare.

SLOW-COOKER CHICKEN CACCIATORE

Chicken Cacciatore is a classic Italian dish and one of the best comfort dishes of all time. It has hundreds of different versions, all coming together to create a rustic braise of chicken, vegetables and tomatoes. This particular recipe is very quick and easy, allowing for easy assembly before work. Just throw everything into the slow cooker/crockpot and walk away. You can always add some kale to the dish for some leafy greens and a bit of variety, or serve with a side of zucchini noodles or spaghetti squash.

SLOW-COOKER BARBACOA

Barbacoa (Spanish for barbecue) is a popular Mexican dish used as a filling in many dishes, including tacos, burritos, in a bowl or on salads. You may be familiar with it as an option at Chipotle restaurant. It is typically beef, but other meats can be used, as well. Barbacoa has a smoky flavor with a smoldering, spicy kick of heat. The sauce can be served on the side; however, you can also spoon it over your meat or drench it in the slow-cooker. Chipotle peppers in Adobo Sauce at the store usually contain sugar or unhealthy oils, so we have provided you with a quick and easy recipe to make as a substitute. It’s great served over cauliflower rice with butter, chopped cilantro and a squeeze of lime.

SPICY GRILLED OR AIR-FRIED CHICKEN TENDERS

These chicken fingers are loaded with a burst of flavor. It is so quick and easy, too. A squeeze of lime makes this recipe, adding a nice freshness and bright note to cut through the heavy spices. An approved ranch or honey mustard dressing would also go nicely as a dip. This recipe is also easily doubled for leftovers or as a family meal.

SPINACH-ARTICHOKE CHICKEN BURGERS

This recipe is a delicious alternative to traditional beef burgers. Chicken burgers can dry out easily, but these flavorful burgers stay nice and juicy when combined with the sauteed vegetables . You can enjoy them in a lettuce leaf with red onion and tomato or by themselves – both with either a little Dijon mustard or the Genesis Honey Mustard Dressing recipe

STEAK WITH HERBED OR MUSHROOM BUTTER

Savor the melt-in-your-mouth goodness of steak topped with rich herbed or mushroom butter, a classic combination that transforms any meal into a celebration of flavor. Dr. Cindy Tanzar’s Steak with Herbed or Mushroom Butter is a perfect harmony of perfectly seared beef and velvety toppings that deliver an explosion of umami and herbaceous notes. The striking contrast of the tender steak with the creamy, aromatic butters creates a dining experience that’s both satisfying and gourmet. Simply sear your choice of steak to juicy perfection and let the luxurious butter melt on top, infusing every bite with rich, savory goodness. Perfect for those pursuing a nourishing diet without sacrificing taste, this dish is bound to become a favorite at your table!

STUFFED EGGPLANT

We get a lot of requests for maintenance recipes, and this dish provides that option. Eggplant is one of our family favorites. It is easy to grill, sauté or bake and can add more options to your vegetable choices. You can easily halve this recipe, if you don’t need as much. To enjoy this dish while on plan, just leave off the cheese and limit the amount in your serving.

STUFFED PEPPERS

Stuffed Peppers are a classic favorite that are perfect for the fall and winter months ahead. They are an easy meal to prepare that provides great leftover meals during the week and can also be made ahead of time or frozen. Stuffed peppers are even better the next day. You can vary the ingredients to bring variety to your menu, too. Use ground beef, turkey or chicken or cauliflower rice instead of zucchini. You can omit the mushrooms if you’re not a fan and add more zucchini or cauliflower rice or mix both.

STUFFED SPAGHETTI SQUASH WITH TOMATOES AND GROUND BEEF

Discover the joy of flavorful and satisfying meals with Dr. Cindy Tanzar’s Stuffed Spaghetti Squash with Tomatoes and Ground Beef. This delightful recipe showcases the unique versatility of spaghetti squash, artfully transforming it into a warm, inviting vessel for a savory mix of ground beef, vibrant vegetables, and the comforting essence of Italian herbs. As the squash roasts in the oven, it becomes tender and easily scraped into “noodles,” providing a nutritious base that perfectly complements the rich meat sauce. With each bite, you’ll experience a harmonious blend of textures and flavors, ideal for those adhering to standard or maintenance meal plans. This dish promises not just a wholesome eating experience but also the satisfaction of indulging in a classic comfort food without the guilt. Serve it as a stand-alone centerpiece or dress it up with parmesan cheese for added richness—either way, it’s sure to please!

SWEDISH MEATBALLS

This recipe is a perfect, hearty, cold-weather dish that tastes amazing.  The spices create a wonderful flavor to the meatballs, and the gravy is also very flavorful, rich and creamy. It would be delicious served over mashed cauliflower or with roasted winter squash on the side. You may want to double this recipe, as they are even better leftover for quick meals.

SWEET & SPICY SALMON

Try this Sweet & Spicy Salmon recipe by Dr. Cindy Tanzar — a delicious, easy baked salmon dish with a bold spice rub and heart-healthy benefits.

THAI CHICKEN SKEWERS

Asian-inspired food is a favorite, whether on a healthy eating plan or not. The flavors and seasonings add so much variety and enjoyment to our menus. Marinating the chicken makes the meat juicier and more flavorful – the longer, the better.

TURKEY ZUCCHINI HASH

What is the most frequently asked question after Thanksgiving… “What do I do with my leftover turkey?”  This tasty recipe is adapted from fluffychixblogspot.com. It is so versatile in that you can swap out different vegetables to suit your taste, or even crack open an egg to serve on top or as a side for breakfast.

CHEESEBURGER PIE

This is an easy and delicious recipe that will become a family favorite. It is versatile, as well, because you can either eat it plain or change up the seasonings for a totally different flavor. It’s a new favorite for our busy household. If you have time to brown ground beef, this is your meal – and it bakes in just 30 minutes.

COCKTAIL FRANKS

Also known as Little Smokies, cocktail franks are a party favorite and perfect appetizer for the holidays. This recipe, however, avoids the sugar-laden grape jelly and barbeque sauce that is commonly used in this dish, but still maintains the sweet and tangy flavor you crave. You could always skip the sauce recipe and use our barbeque recipe as well. Avoid Hillshire Farms franks and those with preservatives, sugars and artificial ingredients. Instead, opt for Boars Head Uncured Cocktail Beef Franks, Trader Joe’s Uncured Beef Franks, or other brands that are uncured and clean. This recipe can be eaten as part of a meal with one serving being 3 oz of protein, a maintenance recipe or as a special occasion appetizer.

CREAMY HOT TUNA DISH

While it may not be tuna casserole, this is a nice, tasty option for more variety. It is very easy to make and can be eaten several ways. It would be good with salmon instead of tuna, too.