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Amy Schramm | Quick & Easy Eats

@quickandeasyeats

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🍽️ Healthy comfort food made easy
⏱️ Family-friendly dinners in 30 minutes or less
📍Houston, TX
📌 Save & follow for more easy recipes!

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Easy Spicy Coconut Beef Broth Bowls 🍜🌶️

Creamy, cozy, packed with protein, and ready in about 20 minutes. This is one of those meals that tastes like takeout but is simple enough for a busy weeknight. Save this one! 🔥

Ingredients:

For the Beef:

* 1 lb lean ground beef (96/4)
* ½ white onion, finely diced
* 2 cloves garlic, minced
* 1 tsp fresh ginger, grated
* 2 tbsp low-sodium soy sauce
* 1 tbsp sriracha

For the Coconut Broth:

* 1 (13.5 oz) can full-fat coconut milk
* 2 cups beef broth
* 1 tsp chili flakes
* 1 tbsp grated ginger
* 2 cloves garlic, minced
* 1 tbsp miso paste
* Juice of ½ lime

For Serving:

* 3–4 cups cooked jasmine rice
* 1 mini cucumber, diced
* Green onions, sliced
* Sesame seeds
* 2 tbsp chili garlic sauce

How to make it:

* For the broth, Sauté garlic and ginger in a saucepan for 1 minute.
* Add coconut milk, beef broth, sriracha, chili flakes and miso. Simmer 15–20 minutes, then stir in lime juice.
* In a separate skillet, cook onion until soft. Add ground beef and brown.
* Stir in garlic, ginger, soy sauce, and sriracha. Cook 2–3 more minutes until slightly caramelized.
* Add jasmine rice to bowls, pour the coconut broth around the rice, and top with the beef.
* Finish with cucumber, green onions, sesame seeds, and more chili garlic sauce if desired. by @quickandeasyeats

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24

3 months ago

Healthy Open-Faced Cinnamon Raisin Tuna Melt

Ingredients
* 1 protein Sola Cinnamon Raisin Bagel
* 1 can light tuna in water, drained really well
* 1½ tbsp light mayo (more if needed)
* 1 tsp yellow or Dijon mustard
* Salt + pepper
* 2 slices reduced-fat provolone

Directions
1. Toast the bagel halves until lightly crisp.
2. Mix tuna, light mayo, mustard, salt and pepper.
3. Assemble bagels
4. Extra- broil for 2–3 minutes, until the cheese is bubbly and golden.

#EasyHealthyRecipes #HighProteinMeals #TunaMelt #mealprep #HealthyComfortFood
400 calories | 45g protein by @quickandeasyeats

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2

2 months ago

Quick & Easy Tomato Basil Linguine 🍅

Ingredients
* 12 oz linguine
* 2 tbsp olive oil
* ½ onion, diced
* 3 cloves garlic, minced
* 2 pints cherry tomatoes, halved
* ½ cup Kalamata olives, halved
* 2 tbsp capers
* ½ tsp red pepper flakes
* Salt + pepper
* ½ cup fresh basil, chopped
* ¼ cup fresh parsley, chopped
* ½ cup reserved pasta water

Directions
1. Cook linguine 1–2 minutes less than package directions for al dente. Reserve ½ cup pasta water, then drain.
2. Heat olive oil in a large skillet. Sauté onion and garlic for 2–3 minutes.
3. Add tomatoes, olives, capers, red pepper flakes, salt and pepper. Cook 5–7 minutes until tomatoes soften and get saucy.
4. Add linguine and a splash of pasta water. Toss for 1–2 minutes until glossy and al dente.
5. Stir in basil and parsley. Serve! 🍝

#EasyDinner #QuickAndEasyMeals #PastaRecipe #WeeknightDinner #EasyRecipes by @quickandeasyeats

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2

2 months ago

Baked Salmon Broccoli Bowls
Servings: 4

Ingredients:
* 4 (5–6 oz) salmon fillets
* 4 cups broccoli florets
* 2 cups uncooked long-grain jasmine rice
* Avocado oil spray
* Salt
* Black pepper
* Garlic powder
* Onion powder
* Paprika
* Yum Yum sauce
* Sriracha
* Chili oil
* Sesame seeds
* Sliced green onions (optional)

Instructions:
1. Preheat your oven to 400°F and line a large baking sheet with parchment paper.
2. Place the salmon and broccoli on the prepared baking sheet. Spray both generously with avocado oil.
3. Season with salt, black pepper, garlic powder, onion powder, paprika.
4. Bake for 35 minutes, or until the salmon is cooked through and the broccoli is tender with crispy edges.
5. While everything bakes, cook the long-grain jasmine rice according to the package directions.
6. Assemble each bowl with jasmine rice, baked paprika salmon, and roasted broccoli.
7. Drizzle with Yum Yum sauce, sriracha, and a small drizzle of chili oil (a little goes a long way).
8. Finish with sesame seeds and sliced green onions, if desired, and enjoy!

#EasyDinner #HealthyDinner #SalmonBowl #RiceBowl #HighProteinMeals by @quickandeasyeats

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5

3 months ago

High-Protein Greek Chicken Bowls

High Protein • Easy • Family Friendly

Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

Chicken

* 1 lb 99% lean ground chicken
* 1 tbsp olive oil
* ½ red onion, finely diced
* 3 cloves garlic, minced
* 2 tsp dried oregano
* 1 tsp paprika
* ½ tsp cumin
* ½ tsp kosher salt
* ¼ tsp black pepper
* Juice of 1 lemon

Tzatziki Sauce

* 1 cup Good Culture cottage cheese
* ½ cup plain nonfat Greek yogurt
* ½ English cucumber, grated and squeezed dry
* 1 garlic clove, minced
* Juice of ½ lemon
* 1 tbsp fresh dill, chopped (or 1 tsp dried)
* ½ tsp salt
* ¼ tsp black pepper

Bowls

* 2 cups cooked long-grain jasmine rice
* 1 English cucumber, diced
* 1 pint cherry tomatoes, halved
* ½ red onion, finely diced
* ½ cup crumbled feta cheese
* Fresh parsley, chopped
* Fresh cracked black pepper
* Lemon wedges, for serving

Directions:

1. In a large bowl, combine the ground chicken, diced red onion, minced garlic, oregano, paprika, cumin, salt, and black pepper. Mix until everything is evenly incorporated.
2. Heat the olive oil in a large skillet over medium-high heat. Add the chicken mixture and cook, breaking it apart with a wooden spoon, until the chicken is fully cooked and lightly browned, about 8–10 minutes.
3. Remove from the heat and stir in the juice of one lemon.
4. While the chicken cooks, blend the cottage cheese and Greek yogurt until smooth. Stir in the grated cucumber, garlic, lemon juice, dill, salt, and pepper to make the tzatziki.
5. Assemble the bowls with the jasmine rice, cooked chicken, tzatziki, and all of the toppings. Finish with fresh cracked black pepper and a lemon wedge. by @quickandeasyeats

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3

3 months ago

Easy Healthy Lasagna 🍝

High-protein, lighter lasagna that the whole family will love!

Ingredients:
• 1 lb 96/4 lean ground beef
• 2 (24 oz) jar Rao’s Marinara
• 12 oven-ready lasagna noodles
• 1 (24 oz) container fat-free cottage cheese
• 1½ cups shredded 2% mozzarella
• ¼ cup grated Parmesan
• 1 egg
• 1 tsp Italian seasoning
• Salt & pepper
• 1 grated zucchini (kids won’t notice!)

Directions:
1. Preheat oven to 375°F.
2. Cook the ground beef. Season with Italian seasoning, salt, and pepper. Drain the beef. Stir in zucchini and cook for 2–3 minutes. Add marinara sauce and stir together.
3. In a bowl, mix together: Cottage cheese, Egg, Half of the Parmesan
4. In a 9×13 baking dish, layer: Thin layer of meat sauce, Lasagna noodles, Half of the cottage cheese mixture, Meat sauce and then ½ cup mozzarella
5. layer again: Lasagna noodles, Remaining meat sauce, Remaining mozzarella and the. Remaining Parmesan
6. Cover with foil and bake for 45 minutes.
7. Remove foil and bake 10–15 more minutes, until the cheese is melted and lightly golden.
8. Broil on high for 3 minutes, keeping a close eye on it to prevent burning.
9. Let sit for 10 minutes, then slice and serve.

Perfect for a healthier weeknight dinner that’s packed with protein and flavor! 🍽️

#HealthyDinner #HighProtein #HighProteinMeals #HealthyRecipes #EasyRecipes by @quickandeasyeats

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0

3 months ago

Easy 4 ingredient high protein dinner in under 15 minutes 🍝Protein penne pasta + Carbone spicey vodka marinara + jalapeño cheese sausage + fresh parm 🫠
#proteinepasta #proteinmeals #mealprepideas by @quickandeasyeats

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3

5 months ago

Sous vide New York strip with crispy Brussels + creamy spinach 🤌🥩 #sousvidecooking #steakdinner #proteinrecipes by @quickandeasyeats

117

4

5 months ago

Easy Spicy High Protein Cabbage Soup 🍲🌶️
High protein, low calorie, and tastes like comfort food… say less 🔥

Ingredients:
1 lb lean ground beef 96/4
1 small green cabbage, chopped
1 small onion, chopped
1 tbsp minced garlic
1 can diced tomatoes (14.5 oz)
8 cups Kettle & Fire high protein beef bone broth
2 cups zucchini, chopped
2 cups carrots, sliced
2 cups frozen cauliflower rice

Seasoning:
2 tsp red chili powder
1 tbsp chili paste or sriracha
1 tsp paprika
1 tsp cumin
½ tsp black pepper
1 tsp salt

Optional toppings: fat free Greek yogurt (sour cream swap), jalapeños, green onion, shredded cheese, avocado, hot sauce

How to make it:
Brown beef, onion & garlic.
Stir in everything else.
Bring to a boil → simmer 20–30 mins. Done!

#healthyrecipe #lowcalorierecipes #highprotien #mealprep #healthysoup by @quickandeasyeats

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4

6 months ago

Lower sugar cupcakes 🧁
Used @pillsbury zero sugar cake mix + swapped oil for applesauce
Light, fluffy, and so good 💕
#sweettreat #lowcalorierecipes #lowcaldessert #sugarfreedessert #sugarfreerecipes by @quickandeasyeats

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2

7 months ago

🌶️ Easy Hearty Healthy Chili 🌶️
Perfect cozy dinner & even better the next day!

Ingredients:
2 lb lean ground beef
½ chopped onion
1 tbsp minced garlic
15oz can pinto beans (drained)
15oz can kidney beans (drained)
15oz can tomato sauce
15oz can diced tomatoes
3 tbsp tomato paste
3 tbsp chili powder
2 tsp cumin
2 tsp garlic powder
1/2 tsp paprika
1/4 tsp pepper
1 tbsp sugar free syrup
2 cup kettle fire bone broth

Optional toppings: shredded cheese, fat free yogurt (sour cream substitute), jalapeños, green onion, lightly salted Fritos, avocado

How to make it:
Brown beef, onion & garlic.
Stir in everything else.
Boil → simmer 15 mins. Done!

#chilinight #easyrecipes #cozyfood #familydinner #comfortfood by @quickandeasyeats

235

2

9 months ago

Asian Chicken Rice Bowl 🍲

Grilled chicken breast
Jazmin rice
Avocado
Radish
Jalapeño
Green onion
Roasted broccoli
Cucumber
Sriracha Mayo Chili Sauce
Chili garlic sauce

#healthymealideas #healthyeating #mealprepideas #healthyrecipes #chickenricebowl by @quickandeasyeats

233

2

9 months ago