When life gets hectic, cooking balanced, delicious meals can feel like a challenge—but it doesn’t have to be! This month, we’re diving into the world of quick, carb-balanced recipes packed with flavor, easy to prepare, and perfect for keeping your energy steady all day.
Whether you’re craving a crispy twist on a classic with Panko-Crusted Fish Sticks, a savory Beef and Broccoli Stir Fry, the rich flavors of Chicken Saltimbocca, or the fresh, vibrant taste of Mediterranean Chicken Breast, these dishes come together in under 30 minutes.
Each recipe is designed to balance protein, healthy fats, and moderate carbs—helping you enjoy satisfying meals that can help you when working on your wellness!
Quick and Tasty Chicken Saltimbocca

Ingredients:
4- 5 ounce chicken breasts
3 T. olive oil
10 Fresh Sage Leaves
3 ounces prosciutto
Salt and pepper
¼ c. lemon juice
⅓ c chicken broth
1 T. cornstarch
Directions:
- Lay chicken breasts flat on a cutting board and pound thin
- Salt and pepper on both sides of the chicken.
- Lay 2-3 sage leaves on each breast, and then take a slice of prosciutto and wrap each breast so the sage is secured.
- Add olive oil to a medium saute pan, coat well, and heat to medium.
- Carefully transfer the chicken breasts to the saute pan and cook for 3 minutes on each side or until the chicken is lightly browned and cooked to an internal temperature of 160 degrees.
- Remove the chicken and place on a platter and cover.
- Dissolve the cornstarch in the chicken stock, add to the saute pan, and add lemon juice. Bring to a boil, and pour over the chicken breast.
Nutrition: 356 calories; fat 15g; carbohydrates 2.8g; fiber .9; protein 50g.
Panko Crusted Fish Sticks (Makes 4 servings)

Ingredients:
1 T. reduced fat milk
1 egg plus 1 egg white
1 pound halibut filets
1 c. panko breadcrumbs
½ tsp kosher salt
½ tsp black pepper freshly ground
2 T olive oil
¼ c sour cream
3 T mayonnaise
2 T. chopped dill pickles
2 tsp minced capers
Directions:
- Combine mayonnaise, sour cream, mayonnaise, pickles, capers, half of the salt, and half of the pepper in a small bowl.
- Add the panko breadcrumbs, half of the salt and pepper to a large plastic bag with a closure; set aside.
- In a small bowl, whisk together eggs and milk.
- Add fish to the mixture and coat well.
- Add fish to the bag and coat well with breadcrumbs
- Heat a large nonstick frying pan over medium heat, add olive oil, add fish, and cook for two minutes on each side.
- Serve with sauce.
Nutrition: Calories 318; fat 11.4g; carbohydrates 19.7g; fiber 1g; protein 33g.
Mediterranean chicken breasts
Makes 4
Ingredients:
1 large red bell pepper
1 small onion
1 oz feta
2 T finely chopped kalamata olives
1 T basil sliced into ribbons chiffonade style
4 5-ounce chicken breasts
Directions:
- Saute peppers and onions to tender
- Combine peppers, onions, feta, olives, and basil.
- Laying chicken breast on a cutting board, slit a pocket into the breast carefully so as not to cut through all the way.
- Salt and pepper the cavity well.
- Stuff 2T -3T of the mixture into each. Secure closed with a wooden pick. Sprinkle with salt and pepper.
- Place chicken in the broiler and cook until an internal temperature of 160. Remove and serve immediately with a dollop of Greek yogurt.
Nutrition Calories 282; fat 7.4g; carbohydrates 5.2g; fiber 1.3g, protein 45.3 g.
Beef and Broccoli Bowl

Makes four servings
Ingredients:
1 c. cooked brown rice
¼ c. low sodium soy sauce
1 T cornstarch
12 oz sirloin or round steak
1 T olive oil
2 cups fresh broccoli
1 c. sliced red onion
1 c. chopped carrot
½ c. water
2 tsp dark sesame oil
¼ c. scallions chopped
Directions:
- In a small bowl, combine soy sauce, cornstarch, and hoisin in a medium bowl.
- Add beef to the soy sauce mixture and toss to coat.
- Heat a large skillet over medium-high heat and add oil; swirl to coat.
- Remove beef and add to the skillet. Cook for 2-3 minutes or until lightly browned.
- Remove from heat and tent with foil.
- Add the broccoli, onions, and carrots.
- Until the vegetables are tender but still crisp.
- Add marinade back to the pan and bring to temperature.
- Add beef and cook until all is cooked through.
Serve over brown rice and sprinkle with scallions.
Nutrition: Calories 390, Fat 19g; carbohydrates 27.5g; fiber 4g; protein 26.5g
Each recipe above offers a perfect balance of protein, healthy fats, and just the right amount of carbs to keep you feeling your best.
Eating well doesn’t have to be complicated. I hope you have a chance to try these recipes and add them to your eating pattern. Remember, simple, wholesome ingredients can come together in minutes to create meals that satisfy our taste buds and fuel our bodies.
Keeping you on the Path to Wellness!
Laura
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