EPI-Friendly Recipes

1Ingredients

• 4 boneless, skinless chicken breasts (about 6 oz each)
• 2 teaspoons olive oil (divided for coating)
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• Fresh lemon wedges for serving
• Fresh parsley for garnish

2Instructions

1. 1Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. 2Pat chicken breasts dry with paper towels. This helps achieve a better texture.
3. 3In a small bowl, mix together oregano, basil, garlic powder, paprika, pepper, and salt.
4. 4Lightly brush each chicken breast with olive oil (about 1/2 tsp per breast).
5. 5Sprinkle the herb mixture evenly over both sides of the chicken.
6. 6Place chicken on the prepared baking sheet, leaving space between each piece.
7. 7Bake for 22-25 minutes until internal temperature reaches 165°F (74°C).
8. 8Let rest for 5 minutes before slicing. This keeps the juices in.
9. 9Serve with fresh lemon wedges and garnish with parsley.

1Ingredients

• 2 cod or tilapia fillets (about 6 oz each)
• 1 tablespoon fresh lemon juice
• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped
• Lemon slices for garnish
• Optional: 1/4 teaspoon dried dill

2Instructions

1. 1Preheat oven to 400°F (200°C). Prepare a baking dish with parchment paper.
2. 2Pat fish fillets dry and place in the baking dish.
3. 3In a small bowl, whisk together lemon juice, olive oil, and minced garlic.
4. 4Pour the lemon-garlic mixture evenly over the fish fillets.
5. 5Season with salt, pepper, and dill if using.
6. 6Bake for 12-15 minutes until fish flakes easily with a fork.
7. 7Garnish with fresh parsley and lemon slices.
8. 8Serve immediately for best texture.

1Ingredients

• 1.5 lbs extra-lean ground turkey (99% fat-free)
• 1/3 cup breadcrumbs (plain)
• 1 egg white
• 2 cloves garlic, minced
• 1/4 cup onion, finely diced
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons low-sodium chicken broth

2Instructions

1. 1Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. 2In a large bowl, combine all ingredients gently with clean hands.
3. 3Mix until just combined – don't overmix or meatballs will be tough.
4. 4Roll mixture into 24 meatballs (about 1.5 inches each).
5. 5Place meatballs on prepared baking sheet, spacing evenly.
6. 6Bake for 20-25 minutes, turning halfway through.
7. 7Meatballs are done when internal temp reaches 165°F (74°C).
8. 8Let rest for 2 minutes before serving.

1Ingredients

• 1 ripe banana, mashed
• 1/2 cup rolled oats
• 2 egg whites
• 1/4 cup non-fat Greek yogurt
• 1/2 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• Pinch of salt
• Fresh berries for topping (optional)
• Sugar-free maple syrup (optional)

2Instructions

1. 1Add oats to a blender and pulse into a flour-like consistency.
2. 2Add mashed banana, egg whites, yogurt, baking powder, vanilla, cinnamon, and salt.
3. 3Blend until smooth batter forms. Let rest for 2 minutes.
4. 4Heat a non-stick pan over medium heat. No oil needed.
5. 5Pour 1/4 cup batter per pancake onto the pan.
6. 6Cook until bubbles form on surface (about 2 minutes), then flip.
7. 7Cook another 1-2 minutes until golden brown.
8. 8Serve immediately with fresh berries and a drizzle of sugar-free syrup.

1Ingredients

• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 1 medium carrot, julienned
• 1 cup mushrooms, sliced
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon olive oil
• 1/4 cup vegetable broth
• Sesame seeds for garnish (1 tsp)

2Instructions

1. 1Prep all vegetables before starting – stir-frying goes fast.
2. 2In a small bowl, whisk together soy sauce, rice vinegar, and broth.
3. 3Heat oil in a large non-stick wok or skillet over high heat.
4. 4Add garlic and ginger, stir for 30 seconds until fragrant.
5. 5Add broccoli and carrots first – they take longest to cook.
6. 6Stir-fry for 2 minutes, then add bell pepper, snap peas, and mushrooms.
7. 7Continue stirring for 3-4 minutes until vegetables are crisp-tender.
8. 8Pour in the sauce mixture, toss to coat evenly.
9. 9Cook 1 more minute. Sprinkle with sesame seeds and serve.

1Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup chickpeas (canned, drained and rinsed)
• 1 medium sweet potato, cubed
• 1 cup kale, stems removed and chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 avocado, sliced (optional, adds fat)
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• Salt, pepper, and cumin to taste

2Instructions

1. 1Preheat oven to 400°F (200°C).
2. 2Cook quinoa: Bring water to boil, add quinoa, reduce heat, cover, simmer 15 min.
3. 3Toss sweet potato cubes with 1/2 tsp olive oil, salt, and cumin.
4. 4Spread on baking sheet, roast for 20-25 minutes until tender.
5. 5In last 5 minutes, add chickpeas to the baking sheet to warm through.
6. 6Massage kale with remaining olive oil and a pinch of salt.
7. 7Make dressing: Whisk tahini with lemon juice and 1-2 tbsp water until smooth.
8. 8Assemble bowls: quinoa base, roasted sweet potato, chickpeas, kale, tomatoes.
9. 9Drizzle with tahini dressing. Add avocado if desired (note: increases fat).

1Ingredients

• 1 lb boneless, skinless chicken breast
• 8 cups low-sodium chicken broth
• 3 carrots, diced
• 3 celery stalks, diced
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 cup green beans, cut into 1-inch pieces
• 1 cup zucchini, diced
• 1 bay leaf
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• Fresh parsley for garnish

2Instructions

1. 1In a large pot, bring chicken broth to a boil.
2. 2Add whole chicken breasts, reduce heat, and simmer 15-20 minutes until cooked.
3. 3Remove chicken, let cool slightly, then shred with two forks.
4. 4Add carrots, celery, onion, and garlic to the broth.
5. 5Add bay leaf, thyme, salt, and pepper. Simmer for 15 minutes.
6. 6Add green beans and zucchini. Cook another 8-10 minutes until tender.
7. 7Return shredded chicken to the pot. Remove bay leaf.
8. 8Taste and adjust seasonings as needed.
9. 9Serve hot, garnished with fresh parsley.

1Ingredients

• 4 cod fillets (5 oz each)
• 1 can (14 oz) diced tomatoes, drained
• 2 tablespoons capers, drained
• 8 Kalamata olives, halved (optional, adds fat)
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• 1 tablespoon fresh basil, chopped
• Salt and pepper to taste
• Lemon wedges for serving

2Instructions

1. 1Preheat oven to 400°F (200°C).
2. 2In a bowl, combine tomatoes, capers, olives (if using), garlic, oregano, and red pepper flakes.
3. 3Season fish fillets with salt and pepper.
4. 4Place fish in a baking dish in a single layer.
5. 5Spoon the tomato mixture over and around the fish.
6. 6Bake for 18-20 minutes until fish flakes easily.
7. 7Garnish with fresh basil and serve with lemon wedges.