20-minute Dinner Recipes For Family

1. Olive Chicken 

Serves: 4-6 

Ingredients: 

• 2 pounds bone-in chicken pieces, skin removed 
• 1 cup pearl onions, peeled 
• 3 cloves garlic, crushed and minced 
• 2 cups carrots, peeled and sliced 
• 3 cups Brussels sprouts, halved 
• 1 cup large green olives
• ½ cup dry white wine 
• 1 cup chicken stock 
• 2 sprigs fresh rosemary 
• 1 tablespoon fresh oregano 
• 1 teaspoon salt 
• 1 teaspoon black pepper 

Preparation: 

1. Set up and prepare the slow cooker. 
2. Arrange the chicken in the slow cooker, followed by the pearl onions, garlic, carrots, Brussels sprouts, and green olives. 
3. Combine the dry white wine with the chicken stock and add to the slow cooker. 
4. Season with rosemary, oregano, salt, and black pepper. 
5. Cover and cook for 6 hours on LOW.

2. Tandoori Style Pork with Yogurt Sauce 

Serves: 8 

Ingredients: 

• 2 pounds pork tenderloin meat, cubed 
• 1 teaspoon black peppercorns 
• 1 teaspoon ground fennel seeds 
• 1 teaspoon ground cardamom 
• 1 teaspoon ground cumin 
• ¼ cup olive oil 
• 1 teaspoon crushed red pepper flakes 
• 2 cloves garlic, crushed and minced 
• 2 teaspoons fresh lemongrass, chopped 
• ½ cup plain Greek yogurt 
• ¼ cup cucumber, diced 
• ¼ cup fresh chives, chopped 
• ¼ cup feta cheese 

Preparation: 

1. Place the peppercorns, fennel, cardamom, and cumin in a sauté pan and heat over medium heat, until fragrant. Transfer the spices to a large bowl. 
2. To the bowl add the olive oil, crushed red pepper, garlic, and lemongrass. Whisk well to mix. 
3. Put the tenderloin to the marinade and toss to coat. Put into refrigerate for at least 3 hours. 
4. Combine the yogurt, cucumber, chives, and feta cheese in a bowl. Mix well and refrigerate till cool. 
5. Prepare and preheat a stovetop grill over medium to medium high heat. 
6. Skewer the pieces of tenderloin on bamboo or metal skewers. 
7. Place on the grill and cook until no longer pink in the middle, turning once, approximately 5 minutes per side. 
8. Serve the skewers warm with the cucumber yogurt sauce.

3. Juicy Lamb Chops 

Serves: 4-6 

Ingredients: 

• 2 pounds lamb chops, cut in 
• 1 ½ inch chops 
• 2 tablespoons vegetable oil 
• 2 tablespoons black pepper, ground 
• 2 tablespoons black pepper, whole 
• ½ teaspoon salt 
• ¼ cup onion, chopped 
• ¼ cup garlic, minced 
• 2 tablespoons oregano, ground 
• 2 tablespoons mustard seeds, ground 
• 1 cup vegetable or chicken broth 
• ½ cup gluten-free soy sauce 

Preparation: 

1. Rub lamb with salt and ground pepper. Arrange in the slow cooker. 
2. Combine the oil, whole black pepper, onion, garlic, oregano, mustard seeds, broth and soy sauce, and add. 
3. Cook for 12 hours on a low setting. 
4. Serve with steamed rice and salad.

4. Southern Grilled Shrimp with Grits 

Serves: 6 

Ingredients: 

Shrimp, grits and skewers: 

• 2 pounds medium shrimp, deveined Wood or metal skewers 
• Quick cooking grits
• Kosher salt and freshly ground black pepper 

Butter Marinade: 

• ½ cup vegetable oil 
• 1 cup dry white wine 
• 6 crushed garlic cloves 
• Kosher salt and freshly ground black pepper 

Garlic sauce: 

• 2 tablespoons lemon juice 
• 1 shallot, finely diced 
• ¼ cup butter 
• 2 garlic cloves, minced 
• 1 tablespoon fresh rosemary, chopped
• 2 tablespoons fresh parsley, chopped 
• 1 dash hot sauce, like 
• Texas Pete 

Preparation: 

1. Mix the crushed garlic cloves, vegetable oil, white wine, salt and pepper to create marinade. Place in a sealable bag such as a zip lock. Add the shrimps, and massage the bag until the shrimps are well coated. Let the shrimp marinate in the refrigerator for 30-45 minutes. 
2. In the meantime, if you are using wooden skewers, soak them in cold water for at least 30 minutes. 
3. Pre-heat the barbecue to medium-high heat. Push skewer through shrimp in two places so the shrimp form a “c.” This keeps them from turning on the grill. Place shrimp skewers on hot grill, turning after 3 minutes. Cook an additional 2-3 minutes just until done. Remove from heat and place on serving platter. Season with salt and pepper to taste. 
4. To prepare the sauce, melt the butter in a small saucepan on medium heat. Add the garlic and shallot, and stir-fry until fragrant and starting to brown. Put the remaining marinade and rosemary and parsley. Let cookr gently on medium-low heat for about 11-10 min. Add a dash of hot sauce or more to taste. Mix well. Remove from heat and cover to keep it warm. 
5. Prepare grits according to package instructions. Season the shrimp with salt, pepper, and some butter to taste. 
6. Serve the shrimp on a bed of grits, drizzle some of the sauce on top. Garnish with fresh parsley. They can be paired with a refreshing tomato and cucumber salad.

5. Lime Buttered Rainbow Trout 

Serves: 2 

Ingredients: 

• 2 wild caught rainbow trout, cleaned, heads cut off
• ¼ cup freshly squeezed lime juice 
• 1 lime, sliced 
• ¼ cup grass-fed butter 
• ½ teaspoon sea salt 
• ½ teaspoon black pepper 
• 4 fresh rosemary springs 

Preparation: 

1. Heat the oven to 320°F/161°C. 
2. Heat butter in a large ovenproof skillet such as a cast iron, over medium-low heat. 
3. Add lime juice, cook for about a minute. Remove from heat. 
4. Add fish to the skillet. Spoon some of the butter lime juice mixture into the trout’s bellies. Add 2 rosemary springs in each trout. Sprinkle with salt and pepper. 
5. Cover loosely with aluminum paper. 
6. Place in the pre-heated oven. Bake for 30-35 minutes depending on the size of each trout. The internal temperature on an instant meat thermometer should read 140°F/61°C. 
7. Serve with slices of lime.

6. Marinated Grilled Spicy Beef 

Serves: 2 

Ingredients: 

• 2 -175 g (6 ounces) sirloin steaks 
• 30 ml (2 tablespoons) olive oil 
• 30 ml (2 tablespoons) lemon juice 
• 1 clove garlic, finely chopped 
• 1 ml (¼ teaspoon) cayenne pepper 
• 5 ml (1 teaspoon) chili powder 
• 5 ml (1 teaspoon) green chili, chopped 
• 2.5 ml (½ teaspoon) oregano 
• 1 ml (¼ teaspoon) salt 
• 2.5 ml (½ teaspoon) freshly ground black pepper 

Preparation: 

1. Mix all ingredients in mixing  bowl and mix well together. 
2. Leave marinated for at least 2 hours. 
3. Preheat a grill pan to high. 
4. Place steaks on grill pan over high heat. 
5. Grill for 3 minutes on each side for a medium-cooked steak, or until to your desired doneness.

7. BBQ Chicken with Mint-Tomato Salad 

Serves: 4 

Cooking techniques: 

Grill over camp fire or camping propane/gas barbecue grill Equipment: sealable plastic bag such as a zip lock bag, salad bowl 

Ingredients: 

• 4 boneless chicken breasts 
• ⅔ cup olive oil 
• 1 tablespoon lemon juice 
• 1 teaspoon lemon zest 
• 1 tablespoon honey 
• 1-2 cloves garlic, minced Salt and black pepper to taste 

For the salad 

• ¼ cup chopped fresh mint 
• ⅛ cup chopped basil 
• 1 pint cherry tomatoes, halved 
• Kosher salt to taste 
• ¼ cup olive oil 

Preparation: 

1. In a bowl, mix together the salad ingredients. Stir a few times until all ingredients are well coated with the oil and salt. Set aside. 
2. Mix olive oil, lemon juice and zest, honey and garlic in the sealable bag. Place chicken inside and coat. Let it stand for at least 30 minutes in the cooler, turning it over at least once. 
3. Take off chicken from the marinade and Put directly on the grill. Cook on each side, roughly 3 to 4 min, until the chicken breasts are cooked and juices run clear when pocked with a fork. 
4. Remove chicken from grill, let rest for a few minutes. Serve with the tomato mint salad on the side.

8. Easy Sweet Pea and Pork Casserole 

Serves: 4 

Ingredients: 

• 1 pound ground pork 
• 1 tablespoon olive oil 
• 2 cloves garlic, crushed and minced 
• 1 cup carrots, diced 
• ½ cup celery, diced 
• 2 cups fresh sweet peas 
• 2 teaspoons fresh ginger, grated 
• 2 teaspoons fresh lemongrass, chopped 
• 2 tablespoons soy sauce 
• 1 tablespoon oyster sauce 
• 1 tablespoon rice vinegar 
• 4 cups jasmine rice, cooked 
• 1 teaspoon salt 
• 1 teaspoon black pepper 
• Fresh scallions, chopped, for garnish 

Preparation: 

1. Prepare a 10- or 12-inch cast iron skillet and heat the oil over medium heat. Add the garlic, carrots, and celery. Cook while stirring, for 3-4 minutes. 
2. Add the pork and cook until browned, approximately 5 minutes. 
3. Add the peas and season with ginger, lemongrass, soy sauce, oyster sauce and rice vinegar. Mix well. 
4. Add the rice and season with salt and black pepper. Heat through for an additional 3-4 minutes. 5. Serve garnished with fresh scallions.

9. Cannellini Bean and Kale Soup 

Serves: 8 

Ingredients: 

• 2 tablespoons olive oil 
• 2 medium onions, chopped 
• 2 tablespoons minced garlic 
• 2 teaspoons dried Italian 

Seasoning 

• 1 15-ounces cans cannellini beans and juice 
• 1 28-ounces can diced tomatoes with juice 
• 4 cups fresh kale, trimmed and shopped 
• 5 cups vegetable stock 
• 1/2 teaspoon dried rubbed sage 
• Freshly shaved Parmesan, if desired 
• Cooking spray 

Preparation: 

1. Heat the oil in a large pan and add onions and cook 4 minutes. 
2. Add the garlic and the Italian seasoning and cook 2 minutes more. 
3. Spray a slow cooker with a cooking spray. Add onions and garlic. 
4. In a food processor, puree the cannellini beans and juice. 
5. Place pureed beans, kale, stock, sage, and tomatoes and juice into the slow cooker with the onion mixture. 
6. Cook 8 to 10 hours on low. Serve with Parmesan shaved over the top.

10. Thai Ginger Beef 

Serves: 4 

Ingredients: 

• 1 pound beef tenderloin 
• 2 green onions, minced 
• 1 cup shredded carrots 
• 2 red bell peppers, seeded, sliced 
• 1 cup snap peas 
• 2 tablespoons ginger, crushed 
• 4 cloves garlic, peeled, diced 
• 1 green chili ¼ cup soy sauce 
• 1 tablespoon fish sauce 
• 1 tablespoon brown sugar 
• Peanut oil 

Preparation: 

1. Slice beef tenderloin into ½” pieces. 
2. Heat 4 tablespoons peanut oil in wok, add garlic, onion, green chili, sauté for 20 seconds. 
3. Put beef, brown, and take it beef onto plate. 
4. Into same wok, add snap peas, carrots, sauté for two minutes.

11. High Protein Roasted Vegetable Medley 

Serves: 6 

Ingredients: 

• 3 cups Brussels sprouts, halved 
• 2 cups kale, chopped 
• 1 cup sweet potato, cubed 
• 2 cups mushrooms, quartered 
• 2 15 ounce cans garbanzo beans, drained and rinsed
• 1 cup walnuts, chopped 
• ¼ cup olive oil 
• 1 teaspoon thyme 
• 1 teaspoon oregano 
• 1 teaspoon tarragon 
• ¼ cup fresh grated parmesan cheese 

Preparation: 

1. Preheat oven to 425°F. 
2. Spread the Brussels sprouts, kale, sweet potato, mushrooms, garbanzo beans, and walnuts on a baking sheet. 
3. Put with olive oil and tast to coat. 
4. Season with thyme, oregano, tarragon, and parmesan cheese. Toss to mix. 
5. Place in the oven and bake for 35-40 minutes, or until vegetables are tender, tossing once or twice during cooking.

12. Chicken and Shrimp Jambalaya 

Serves: 6 

Ingredients: 

• 1 pound of chicken breasts, boneless, skinless 
• 1 onion 
• 1 green pepper 
• 1 pound of andouille sausage 
• 1 pound of cooked shrimp, tailless 
• 1 cup of celery, chopped 
• 2 teaspoons of Cajun seasoning 
• 1/2 teaspoon of dried thyme 
• 2 teaspoons of dried oregano 
• 1 teaspoon of cayenne pepper 
• 2 teaspoons of dried parsley 
• 1 cup of chicken broth 3 
• 1/2 cups of diced tomatoes (1-28 ounce can) 

Preparation: 

To Prepare for Freezing 

1. Wash and seed the green pepper. Chop it into small, bite-sized pieces. 
2. Wash and chop the celery. 
3. Slice the sausage, and place in a bowl with the pepper and celery. 
4. Wash, peel, and chop the onion. Add to the sausage mixture. 
5. Remove the skin and bone from the chicken breast if you did not purchase it skinless and boneless. Cut into 1/2 to 1 inch cubes. 
6. Pour in the chicken broth, and mix well. 
7. Add the diced tomatoes, and the juice of the diced tomatoes. 
8. Stir in the Cajun seasoning, thyme, oregano, and parsley. 
9. Mix well, and transfer to a large freezer bag. Seal 10. Place the shrimp in a separate freezer bag, and seal. 
10. Place both the chicken freezer bag, and the shrimp freezer bag into a larger freezer bag. 
11. Seal and label the larger bag with the date you prepped the meal as well as the cooking time and heat setting. 
12. Freeze. 

To Slow Cook 

1. To cook, take out of freezer. 
2. Pour the entire contents of the chicken freezer bag into the slow cooker. 
3. Set the slow cooker to low, and cook for 7 1/2 hours or until the chicken is cooked and the spices are dispersed throughout the dish.

13. Sea Bass A La Veracruz 

Serves: 6 

Ingredients: 

• 1 tablespoon olive oil 
• 4 clove of garlic, minced 
• ½ cup diced onions 
• 2 pounds tomatoes, peeled and finely diced 
• 1 green bell pepper, julienne 
• 1 teaspoon salt 
• ½ teaspoon freshly ground pepper 
• 2 bay leaves 
• 1 teaspoon dried oregano 
• ½ cup chopped green olives 
• ¼ cup capers 
• 6 fillets of sea bass or other firm-fleshed fish, about 4 ounces each 
• 2 tablespoons butter 
• 6 canned jalapeño chiles, for garnish 

Preparation:

 The sauce 

1. Warm the oil in a large saucepan over medium heat. Sauté the onions for 7 min and add garlic, cook an additional 11 min or until fragrant and onions are mixture. 
2. Stir in the tomatoes and increase the heat to high. Bring the mixture to a boil. 
3. Add the bell pepper and cook for about 2 minutes. 4. Season with the salt, pepper, bay leaves and oregano. 
4. Cover and reduce heat to low. Let simmer for 8-10 minutes. 
5. Stir in the capers and green olives and cook for 5 minutes. Remove from the heat. 

The fish 

1. Preheat the oven to 375°F. Rinse the sea bass fillets under cold water. Pat dry with paper towel. Season each side of the fish with salt and pepper. 
2. In a large bowl, put the butter over medium to high heat. Put the fish filler in the bowl and brown each side of the fish, about 1 minute on each side. Remove from heat and place the fish fillet in a baking dish. Pour the sauce over and cover with foil of a lid. Bake for 13-14 min, or until the fish is cooked through. Garnish each fillet with jalapeño slices before serving.

14. Chicken with Barbecue Sauce 

Serves 4 

Ingredients: 

• 4 skinless boneless chicken breasts 
• 1 cup barbecue sauce 
• ½ cup chopped green bell pepper 
• 1 can corn, drained 
• 4 pieces of heavy duty aluminum foil, 18 × 9 inches 

Preparation: 

1. Packet folding style: Tent 
2. Place one breast on each foil piece and spread barbecue sauce on it. Top with corn and bell pepper. 3. Fold to make tent packets. 
3. Cook for 20-30 minutes, turning occasionally.

15. Chicken Madras 

Serves: 4 

Ingredients: 

4 boneless skinless chicken breasts or thighs, cut into bite-sized pieces 

For marinade: 

• 1 ½ tablespoons freshly squeezed lemon juice 
• 1 teaspoon garam masala 
• Salt, to taste 

For sauce: 

• 2 tablespoons ghee or vegetable oil 
• 1 large onion, finely chopped 
• 3-5 tablespoons Madras curry paste 
• 1 (16-ounce) can chopped tomatoes 
• ½ cup desiccated coconut 

For garnish: 

• ¼ cup fresh cilantro, chopped 

Preparation: 

1. Combine the ingredients for the marinade and toss in the chicken pieces. Set aside. 
2. Heat the oil in a kamahi/wok, or frying pan. Sauté the onion until it is almost golden in color (5-8 minutes). 
3. Add the chicken and cook for 5 minutes, stirring constantly. 
4. Add the Madras paste and stir to distribute the flavor, than cook for 2 more minutes. 
5. Add the tomato and coconut, cover, and let it simmer for 20 minutes. The chicken should be cooked through. 
6. Add more salt or Madras paste, if desired. 
7. Garnish with cilantro and serve with rice or Nan.