Main Dishes - Art of Healthy Eating

Chicken Meatball, Kale & Sweet Potato Bowl

Rosanne Walsh — Tue, 13 Oct 2026 22:04:23 +0000

Chicken Meatball, Kale & Sweet Potato Bowls

Tender feta-herb chicken meatballs served over steamed kale and roasted sweet potatoes, with fresh heirloom tomatoes, tangy pickled onions, crispy shallots and a creamy Yum Yum drizzle.

Serves: 4 • Makes: 16 meatballs • Total time: About 45 minutes

Course Main Course

Cuisine Mediterranean

Keyword gluten free

Servings 4

Ingredients

– 1 pound ground chicken approximately 92% lean
– ¼ cup gluten-free breadcrumbs about 30 g
– 2 tablespoons ground flaxseed about 14 g
– 3 tablespoons water
– 1 large egg
– ⅓ cup crumbled feta about 2 ounces
– 2 garlic cloves minced
– 2 tablespoons chopped fresh parsley
– 1 teaspoon dried oregano
– ¼ teaspoon salt
– ¼ teaspoon black pepper
– 2 medium sweet potato cubed with skins on
– 1 tablespoon olive oil
– ½ teaspoon smoked paprika
– ¼ teaspoon salt
– 12 ounces kale tough stems removed and leaves chopped
– 2 medium heirloom tomatoes about 300 g total, diced
– 2 scallions thinly sliced
– ½ cup drained pickled red onion
– ¼ cup Trader Joe’s Fried Shallots
– ¼ cup Primal Kitchen Yum Yum Sauce
– 1–2 tablespoons water optional, to thin the sauce

Instructions

Roast the sweet potatoes. Preheat the oven to 425°F. Toss the sweet potatoes with olive oil, smoked paprika and ¼ teaspoon salt. Spread on a parchment-lined sheet pan. Roast for 25–35 minutes, tossing halfway through.
Hydrate the flax. Mix the ground flaxseed with 3 tablespoons water. Let stand for 5 minutes to thicken.
Prepare the meatballs. Combine the hydrated flax, breadcrumbs, egg, feta, garlic, parsley, oregano, salt and pepper. Add the ground chicken and mix gently until just combined.
Shape and bake. Form into 16 meatballs and arrange on a separate parchment-lined sheet pan. Bake for 15–20 minutes, until the centers reach 165°F on a food thermometer.
Steam the kale. Steam over simmering water for 4–6 minutes, until tender. Drain well.
Assemble the bowls. Divide the kale and roasted sweet potatoes among four bowls. Add four meatballs per bowl, then the tomatoes, scallions and pickled red onions.
Finish with sauce and crunch. Thin the Yum Yum Sauce with water if desired. Drizzle each bowl with 1 tablespoon sauce and sprinkle with 1 tablespoon crispy shallots just before serving.

Notes

Estimated nutrition per serving

Includes four meatballs, one-quarter of the vegetables and toppings, and 1 tablespoon Yum Yum Sauce.

Nutrient	Per bowl
Calories	595
Protein	31 g
Total carbohydrate	52 g
Dietary fiber	10.5 g
Total sugars	13 g
Total fat	28 g
Saturated fat	7 g
Sodium	Approximately 800 mg
Carbohydrate : fiber ratio	Approximately 5:1

The post Chicken Meatball, Kale & Sweet Potato Bowl first appeared on Art of Healthy Eating.

Rainbow Kale Bowl

Rosanne Walsh — Thu, 08 Oct 2026 11:29:41 +0000

Rainbow Kale Bowl

This vibrant Rainbow Kale Bowl is packed with colorful vegetables, lean protein, fiber, and healthy fats. Featuring roasted purple cauliflower and sweet yam, sautéed kale, juicy grilled chicken, tangy pickled red onions, and fresh cilantro, it's finished with a creamy tahini olive oil drizzle. A nutrient-dense, naturally gluten-free meal that supports gut health, balanced blood sugar, and lasting satisfaction.

Course Main Course

Cuisine Mediterranean

Servings 2

Ingredients

1 medium purple cauliflower cut into florets (about 4 cups)
1 large yam or sweet potato diced (about 2 cups)
1 large bunch kale stems removed and chopped (about 6 cups raw)
1 lb boneless skinless chicken breast
2 tbsp extra virgin olive oil divided
½ cup pickled red onion
¼ cup fresh cilantro chopped
½ tsp garlic powder
½ tsp smoked paprika
Salt and black pepper to taste
3 tbsp tahini
1 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp maple syrup optional
1 small garlic clove minced
2 –4 tbsp warm water to thin
Pinch of sea salt

Instructions

Roast the vegetables. Preheat oven to 425°F. Toss purple cauliflower and diced yam with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
Grill the chicken. Season chicken breasts with garlic powder, salt, and pepper. Grill over medium-high heat for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F. Rest for 5 minutes before slicing.
Sauté the kale. Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add chopped kale and sauté for 4–5 minutes until tender but still vibrant green. Add a splash of water if needed.
Prepare the tahini drizzle. In a small bowl, whisk together tahini, olive oil, lemon juice, maple syrup (if using), garlic, and salt. Gradually add warm water until smooth and pourable.
Assemble the bowls. Divide sautéed kale among four bowls. Arrange roasted purple cauliflower, yam, and sliced grilled chicken on top. Add pickled red onion and fresh cilantro.
Finish and serve. Drizzle each bowl with tahini dressing and serve warm.

Notes

Nutrition Facts

Per serving · ¼ of recipe

Estimated

Calories

425 kcal

Protein

33 g

Carbs

30 g

Fat

20 g

Fiber

7 g

Sugar

8 g

Sat. Fat

3 g

Additional Nutrients (approximate)

Cholesterol	85 mg
Sodium	400 mg
Potassium	1,000 mg
Calcium	160 mg
Iron	3 mg
Vitamin C	100 mg

Approximate values using unsweetened tahini dressing without optional maple syrup. Actual nutrition varies with vegetable sizes, chicken yield, oil absorption, and pickled onion ingredients. Confirm with a nutrient database before publishing as verified nutrition facts.

The post Rainbow Kale Bowl first appeared on Art of Healthy Eating.

White Bean, Sausage & Kale Soup

Rosanne Walsh — Sun, 27 Sep 2026 00:37:27 +0000

White Bean, Sausage & Kale Soup

This hearty white bean, sausage and kale soup is packed with protein and fiber and makes a satisfying, nutrient-dense meal. Cannellini beans, potatoes and kale simmer with Italian sausage in a flavorful broth for an easy, comforting soup.

Course Main Course, Side Dish

Cuisine Mediterranean

Keyword gluten free, high fiber

Ingredients

1 tablespoon olive oil
1/2 yellow onion thinly sliced
3 cloves garlic thinly sliced
1 pound ground Italian sausage
1/2 to 1 teaspoon smoked paprika
5 cups bone broth
2 15-ounce cans cannellini beans
2 medium potatoes diced
2 stalks kale ribs removed and chopped
1/2 teaspoon salt more or less to taste
Freshly ground black pepper to taste
Lemon juice to taste

Instructions

Heat the olive oil over medium-high heat. Add the onion and garlic and sauté for about 10 minutes, or until very soft and fragrant.
Add the sausage and cook until browned. Drain any excess grease.
Add the smoked paprika and sauté for 1 minute.
Purée 2 cups of the bone broth with 1 can of drained cannellini beans until smooth.
Add the remaining broth to the pot, a little at a time. Add the puréed bean mixture and potatoes. Bring to a simmer over low heat and cook for 10–15 minutes, or until the potatoes are tender.
Add the kale and remaining cannellini beans. Simmer for another 5–10 minutes.
Season with salt, freshly ground black pepper and lemon juice to taste.

Notes

Nutrition Facts

Per serving:

Calories: 555
Protein: 36 g
Carbohydrates: 42 g
Fiber: 9 g
Fat: 27 g

The post White Bean, Sausage & Kale Soup first appeared on Art of Healthy Eating.

Easy Mediterranean Shakshuka with Feta

Rosanne Walsh — Fri, 25 Sep 2026 00:33:59 +0000

Easy Mediterranean Shakshuka with Feta

If you’re looking for ways to incorporate more heart-healthy foods into your morning—and add a little more spice and interest beyond the same old scrambled eggs—I highly recommend adding shakshuka to your breakfast rotation.

This saucy, savory and satisfying dish features eggs gently poached in a rich tomato sauce with onions, garlic, extra-virgin olive oil, cumin and paprika, then finished with creamy feta and fresh parsley.

It’s a delicious example of how Mediterranean-style eating can be both incredibly flavorful and nutrient-dense. Tomatoes provide lycopene and other antioxidants, extra-virgin olive oil contributes heart-healthy unsaturated fats, and eggs add high-quality protein along with nutrients including choline.

And while I love it for breakfast, shakshuka is just as good for brunch, lunch or a quick weeknight dinner.

Scoop it up with crusty whole-grain or gluten-free bread, or serve it alongside sautéed greens for an extra serving of vegetables.

Course Breakfast, Main Course

Keyword shakshuka, heart healthy breakfast, Mediterranean diet, high protein breakfast, eggs, tomato, feta, healthy brunch.

Servings 2

Ingredients

1 tablespoon extra-virgin olive oil
1 small onion diced
2 cloves garlic minced
1 teaspoon paprika
½ teaspoon ground cumin
½ teaspoon sea salt or to taste
¼ teaspoon freshly ground black pepper
2 cups canned diced tomatoes
3 large eggs
¼ cup crumbled feta cheese
2 tablespoons chopped fresh parsley

Instructions

Sauté the aromatics. Heat the extra-virgin olive oil in a medium skillet over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until softened.
Add the spices. Stir in the garlic, paprika, cumin, salt and black pepper. Cook for about 30 seconds, just until fragrant.
Build the sauce. Add the diced tomatoes and their juices. Bring to a gentle simmer and cook uncovered for 8–10 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly.
Add the eggs. Use the back of a spoon to make three small wells in the tomato mixture. Crack one egg into each well.
Cover and cook. Cover the skillet and cook for approximately 5–7 minutes, or until the egg whites are set and the yolks have reached your preferred doneness.
Finish with feta. Remove the skillet from the heat and sprinkle the crumbled feta over the shakshuka.
Garnish and serve. Finish with plenty of fresh parsley and additional black pepper. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 2 servings and excluding bread:

Calories: ~330
Protein: ~17 g
Carbohydrates: ~18 g
Dietary Fiber: ~4 g
Total Fat: ~22 g
Saturated Fat: ~7 g
Total Sugars: ~10 g
Sodium: ~900 mg

The post Easy Mediterranean Shakshuka with Feta first appeared on Art of Healthy Eating.

Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

Rosanne Walsh — Thu, 24 Sep 2026 20:52:11 +0000

Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce

This colorful plant-based stir-fry checks all the boxes: crispy tofu, plenty of vegetables, satisfying plant protein, fiber, healthy fats and a creamy savory sauce.

The tofu gets tossed with arrowroot starch and air-fried until crisp—giving you that restaurant-style texture without deep frying. Red cabbage, snow peas and carrots add crunch, color and fiber, while a creamy cashew-almond butter sauce pulls everything together.

Serve it as is for a lighter meal or over brown rice, quinoa or another whole grain for a more substantial dinner.

Course Main Course

Servings 4

Ingredients

1 14- ounce block extra-firm tofu drained and pressed
1½ tablespoons arrowroot starch
1 tablespoon reduced-sodium tamari or soy sauce
1 teaspoon toasted sesame oil
¼ teaspoon black pepper
1 tablespoon extra-virgin olive oil or avocado oil
3 cups thinly sliced red cabbage
2 cups snow peas
1½ cups shredded carrots
3 cloves garlic minced
2 teaspoons black sesame seeds
2 scallions thinly sliced, optional
2 tablespoons natural cashew butter
2 tablespoons natural almond butter
2 tablespoons reduced-sodium tamari or soy sauce
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon toasted sesame oil
1 teaspoon honey or maple syrup
1 teaspoon freshly grated ginger
2 –4 tablespoons warm water to thin
½ teaspoon sriracha or chili-garlic sauce optional

Instructions

Prepare the tofu. Pat the pressed tofu dry and cut it into approximately 1-inch cubes. Place in a bowl and gently toss with tamari and sesame oil. Sprinkle with the arrowroot starch and black pepper and toss again until the tofu is lightly and evenly coated.
Air-fry until crispy. Preheat the air fryer to 400°F. Arrange the tofu in a single layer, leaving some space between the pieces. Air-fry for 12–15 minutes, shaking the basket halfway through, until the tofu is golden and crisp.
Make the sauce. Whisk together the cashew butter, almond butter, tamari, rice vinegar, lime juice, sesame oil, honey or maple syrup, ginger and optional sriracha. Add warm water, 1 tablespoon at a time, until the sauce is smooth and pourable. Set aside.
Stir-fry the vegetables. Heat the oil in a large skillet or wok over medium-high heat. Add the red cabbage and cook for about 2 minutes. Add the snow peas and carrots and stir-fry for another 2–3 minutes. You want the vegetables brightly colored and crisp-tender rather than overly soft.
Add the garlic. Add the minced garlic and cook for about 30–60 seconds, stirring constantly.
Bring everything together. Reduce the heat to low. Add the crispy tofu to the skillet, followed by about three-quarters of the cashew-almond sauce. Toss gently until the tofu and vegetables are coated. Add additional sauce as desired.
Finish. Sprinkle with black sesame seeds and optional scallions. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 4 servings and excluding rice or other grains:

Calories: ~380
Protein: ~19 g
Carbohydrates: ~27 g
Dietary Fiber: ~7 g
Total Fat: ~24 g
Saturated Fat: ~3.5 g
Total Sugars: ~9 g
Sodium: ~600 mg

Nutrition information is an estimate and will vary based on the tofu, nut butter and tamari brands used.

The post Crispy Tofu & Veggie Stir-Fry with Creamy Cashew-Almond Sauce first appeared on Art of Healthy Eating.