15 minute dinner

White Cod With Curry Tomato Sauce

This Alaskan white cod cooked in a curry tomato sauce is so good, easy, and is full of flavor from its combination of spices.

Ingredients

  • 1 lb skinless white cod fillets
  • 1/2 cup butter
  • 1 1/2 tablespoons thyme
  • 1/2 teaspoon garlic powder
  • 1 tablespoon minced shallots
  • 1 tablespoon curry powder
  • 2 -3 tablespoon diced tomatoes
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon chicken bouillon or 1/2 tablespoon salt for taste
  • 1/2 teaspoon red pepper flakes optional
  • 1 cup of water
  • 2 tablespoons olive oil

Instructions

  1. Sprinkle the top of the fish generously with salt and set aside.
  2. Melt the butter in a cooking pan over medium-high heat, once the butter has dissolved, add shallots, tomatoes, curry powder, garlic powder, red pepper flakes, lemon juice, chicken bouillon and thyme cook for 1 minute. Add water and stir together. Add the fish, cover the pan and cook for about 6-8 minutes.
  3. Serve the fish while still hot from the pan with any finishing garnishes. Enjoy this dish with rice or any side of your choice.
  4. Don’t forget to share your photos on social media and hashtag, #dinnerwithtayo.

Sweet and Spicy Chicken and Shrimp

Sweet, spicy, decadent and super delicious, this sweet & spicy chicken and shrimp is all you need. This recipe is easy to make and perfect over rice.

Ingredients

  • Boneless skinless chicken breasts, diced
  • 1 lb of shrimp, peeled and de-veined
  • 1 stick of butter
  • 1/2 Tbsp Salt
  • 2 tsp garlic powder
  • 1 tsp cayenne pepper
  • 2 tsp red pepper flakes (chili peppers)
  • 1 Tbsp brown sugar
  • red onions, diced
  • Thyme
  • 1/4 C Worcestershire sauce

Instructions

  1. Rinse and clean the shrimp and chicken with water and then pat it down. Cut the chicken into pieces.
  2. Melt a stick butter in a medium-size cooking skillet over medium-high heat. Add the onions and cook for just about 3 minutes.
  3. Add the chicken and shrimp into the skillet. Add salt, garlic powder, cayenne, chili pepper, brown sugar, and thyme. Stir this all together, cook for 10 minutes.
  4. Add in Worcestershire sauce and cook for another 5 minutes.
  5. Garnish with fresh thyme and serve with rice or a side of your choice.
  6. Don’t forget to share your photos on social media and hashtag, #dinnerwithtayo.

Oven-Baked Chicken Quesadilla

Ingredients

  • boneless skinless chicken breasts
  • 2 tsp cayenne pepper
  • Chicken bouillon and freshly ground black pepper
  • 4 tsp olive oil, divided
  • 1/2 red onion, chopped
  • 1 tsp garlic powder
  • 1 Tbsp fresh lime juice
  • 6 (10-inch burrito size) flour tortillas
  • 6 oz. cheddar cheese, shredded (1 1/2 cups)
  • Guacamole, pico de gallo or salsa, for serving (optional)

Instructions

  1. Season both sides of the chicken with chicken bouillon, garlic, and pepper.
  2. Heat 2 tsp olive oil in 12-inch non-stick skillet over medium-high heat. Add chicken and cook on both sides until fully cooked through about 6 minutes. Transfer to a cutting board.
  3. Cut the chicken into pieces.
  4. Brush the top side of tortillas with melted butter. Add cheese, chicken, and onions. Fold top half over, repeat with a second tortilla. Transfer the Quesadillas on a baking sheet.
  5. Bake the Quesadilla at 375 degrees for 5 minutes or until golden brown on the outside, then carefully remove from the oven.
  6. Cut each quesadilla into 2 or 3 wedges. Serve warm with desired toppings of your choice.
  7. Enjoy and don’t forget to share your photos on social media and hashtag, #dinnerwithtayo.

Your Meal Prep Guide For The Week

Planning, preparing, and portioning your meals ahead of time is one of the most effective tools for keeping your food budget in check. I decided to put together some easy meal prep recipes to guide you along the way.

Before you begin, I’ve curated a playlist for you to enjoy while you meal prep.

The following recipes are your go-to guide and exactly what you need to fuel up for the week.

Baked Coconut Shrimp

Sweet Chili Salmon Wrap

Oven-Baked Chicken Quesadilla

Sweet and Spicy Chicken and Shrimp

Whole Wheat Pasta with Tomatoes & Fresh Basil

Baked Honey Garlic Salmon

Simple Parfait With Fresh Berries and Vanilla Yogurt

Simple Pineapple Green Smoothie

Chocolate Peanut butter Banana Protein Shake

Cajun Shrimp and Chicken Rice

Ingredients

  • 1 1/3 cups uncooked long-grain white rice
  • 2 2/3 cup chicken broth
  • 1 pound large or jumbo shrimp, peeled and de-veined
  • Pack of chicken breast
  • 4 tablespoons butter, melted divided
  • 1 teaspoon minced garlic
  • cajun seasoning
  • Oregano

Instructions

  1. Rinse and clean the shrimp and chicken with water and then pat it down. Cut the chicken in pieces. Seasoning both with cajun seasoning and oregano.
  2. Melt 2 tablespoons butter in a large skillet over medium heat. Cook the shrimp until it’s pink and opaque and remove it from the skillet, set aside.
  3. Cook the chicken for 6 minutes or until its tender. Remove it from the skillet and set aside.
  4. In the same skillet, stir in garlic, half of the cajun seasoning, and the rice. Stir in chicken broth, bring to a boil, reduce to a simmer and cover. Cook for 15 minutes, stirring 1-2 times throughout. 
  5. Stir the shrimp and chicken into the rice, cover and cook for 3-5 minutes on low heat. Garnish with chopped parsley if desired and serve. 
  6. Don’t forget to share your photos on social media and hashtag, #dinnerwithtayo.

Cajun Butter Salmon

Ingredients

  • 1 or 2 Pound Salmon Filet
  • 3 Cloves Garlic, Minced
  • 1 Tablespoon Honey
  • 1 Tablespoon Cajun Seasoning
  • Salt & Pepper to taste
  • Basel for garnish optional

Instructions

  • Preheat oven to 375 degrees. Line a large baking sheet with foil, spray with non-stick cooking spray or lightly grease with butter and set aside.
  • Pat the salmon dry and place on the foil.
  • In a small bowl whisk together the Cajun seasoning, salt, garlic powder, and pepper.
  • Sprinkle the seasoning evenly over the salmon, then drizzle with the honey.
  • Bake in preheated oven for 20 minutes until cooked through.**
  • Be careful with removing the pan from the oven, enjoy once ready with sides of your choice.
  • Don’t forget to hashtag, #dinnerwithtayo