Preheat oven to 450 F.
Layer green beans, red onion, and shrimp onto sheet pan. Toss with olive oil and sprinkle with Old Bay seasoning. Finish layering the tomatoes and lemon slices.
Bake 10 to 12 minutes, until tomatoes begin to wrinkle and onion is soft. Remove pan from oven and serve immediately.
Per serving: 272 calories, 8 grams fat (1.5 grams saturated fat), 287 milligrams cholesterol, 599 milligrams sodium, 17 grams total carbohydrates, 6 grams fiber, 34 grams protein.
Note: If sun-dried tomatoes are packed in oil, omit the butter.
Sprinkle both sides of chicken breasts with mixture of the four spices. Sear with butter (or sun-dried tomato oil) in a large, deep skillet over medium-high heat for 8 minutes, flipping halfway through. Set chicken aside.
In the same skillet, lower heat to medium and add garlic. Sauté for a minute or two. Pour in heavy cream, sun-dried tomatoes, artichoke hearts, capers, and spinach. Bring to a simmer, stir, then return chicken to skillet.
Cover with lid and continue cooking until chicken is heated through and spinach is wilted, about 5 minutes.
Per serving: 419 calories, 24 grams fat (11 grams saturated fat), 152 milligrams cholesterol, 524 milligrams sodium, 15 grams total carbohydrates, 7 grams fiber, 38 grams protein.
Note: BBQ chicken, BBQ jackfruit, or chili could take place of the pulled pork.
Spread out sweet potato fries on a baking sheet or sheet pan. The more spread out they are, the crispier they’ll get. Follow the instructions on the package for temperature and cook time. Cook on bottom rack and flip fries halfway through cook time. When fries are at their desired doneness, pull baking sheet out of the oven.
Push fries a bit closer together. Evenly spread black beans and corn on top, then sprinkle with cumin, paprika, and garlic powder. Top with pulled pork (or alternative meat option) and cheddar cheese. Switch oven to the broil setting and move pan to the oven’s top rack. Broil 2 to 5 minutes until pulled pork is heated through, watching carefully so the cheese doesn’t burn.
Remove from oven; top with avocado slices, sour cream, scallions, and cilantro. Serve immediately.
Per serving: 650 calories, 34.5 grams fat (10 grams saturated fat), 82 milligrams cholesterol, 1,213 milligrams sodium, 61 grams total carbohydrates, 9 grams fiber, 27 grams protein.
Melt butter in a large pot or skillet over medium heat. Sauté mushrooms and onion, stirring occasionally, until mushrooms are tender and browned, about 10 to 15 minutes. Onions should be golden brown and beginning to caramelize.
Add ground beef and break up the pieces as it browns, about 3 to 5 minutes. Stir in beef broth, Worcestershire sauce, Dijon mustard, garlic, thyme, salt, pepper, and egg noodles. Cover and bring to a boil; reduce heat and simmer until pasta is cooked through, about 10 to 15 minutes, stirring once or twice. If liquid begins to evaporate before the pasta is cooked, add more water or beef stock.
Stir in sour cream and cook another minute until heated through. Garnish with parsley (optional) and serve hot.
Per serving: 386 calories, 19 grams fat (10 grams saturated fat), 122 milligrams cholesterol, 877 milligrams sodium, 18 grams total carbohydrates, 1.5 grams fiber, 35 grams protein.