Veggie Delights

Ingredients:

• 1 medium head of green cabbage, chopped
• 1 lb smoked sausage or kielbasa, cut into chunks or thick slices
• 1 small onion, chopped (optional)
• 2–3 cloves garlic, minced
• 2–3 tbsp olive oil or butter
• Salt and black pepper, to taste
• ½ tsp paprika (optional, for a smoky flavor)
• Red pepper flakes (optional, for heat)

Instructions:

1. Heat oil or butter in a large skillet over medium heat. Add sausage and cook until browned, about 5–7 minutes. Remove and set aside.
2. In the same skillet, sauté onion (if using) for 2–3 minutes until soft. Add garlic and cook for another 30 seconds.
3. Add chopped cabbage, stir to coat in the oil, and season with salt, pepper, and paprika. Cover and cook for 8–10 minutes, stirring occasionally, until cabbage is tender.
4. Return sausage to the pan, stir well, and cook uncovered for another 5 minutes to heat through and let flavors blend.
5. Taste and adjust seasoning. Serve hot as a main dish or hearty side.

Estimated Protein per Serving:

If using 1 lb (16 oz) of smoked sausage:

• Protein per ounce of sausage: ~5–6g
• Total protein from 1 lb sausage: ~80–96g
• Divided by 4 servings, that’s about 20–24g of protein per serving.

Ingredients:

• 4 large carrots, peeled and thinly sliced
• 1–2 tablespoons olive oil or butter (or a mix)
• 1 garlic clove, minced (optional)
• Salt and pepper, to taste
• Fresh herbs like parsley, thyme, or dill (optional)
• A splash of lemon juice or honey (optional, for brightness or sweetness)

Instructions:

1. Heat the pan: Add the olive oil or butter to a large skillet over medium heat.
2. Sauté garlic (optional): If using garlic, add it first and sauté for about 30 seconds until fragrant.
3. Add carrots: Toss in the sliced carrots and stir to coat with oil or butter.
4. Cook: Sauté the carrots for about 8–10 minutes, stirring occasionally, until they’re tender but still have a slight bite (or longer if you prefer them softer).
5. Season: Add salt, pepper, and herbs to taste. For a flavor boost, drizzle with lemon juice or honey just before serving.

Ingredients:

• 1 lb Brussels sprouts, halved
• Vegetable oil (for frying)
• 3 cloves garlic, minced
• Salt and pepper to taste
• 2 tbsp balsamic glaze
• Optional: red pepper flakes for heat

Instructions:

1. Heat 2 inches of vegetable oil in a deep pan over medium-high heat (350°F).
2. Carefully drop halved Brussels sprouts into the oil in batches. Fry for 3–4 minutes or until crispy and golden.
3. Remove with a slotted spoon and drain on paper towels.
4. In a small pan, sauté minced garlic in 1 tbsp oil until golden.
5. Toss fried sprouts with garlic, salt, pepper, and a drizzle of balsamic glaze.
6. Optional: Add red pepper flakes for a spicy kick.

Ingredients:

• 1 lb Brussels sprouts, halved
• 2 tbsp olive oil
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Juice of 1/2 lemon
• 1/4 cup grated Parmesan cheese

Instructions:

1. Preheat grill to medium heat (about 400°F). If using skewers, soak wooden ones in water for 30 minutes.
2. In a bowl, toss Brussels sprouts with olive oil, garlic powder, salt, and pepper.
3. Thread sprouts onto skewers or place in a grill basket.
4. Grill for 10–12 minutes, turning occasionally, until charred and tender.
5. Remove from grill, squeeze lemon juice over, and sprinkle with Parmesan.
6. Serve warm and enjoy!

Ingredients:

• 1 lb frozen long green beans
• 1–2 tbsp olive oil or butter
• 1–2 tsp Tajín seasoning (adjust to taste)
• 1 clove garlic, minced (optional)
• Juice of ½ lime (optional, for extra zing)
• Salt to taste (optional — Tajín already has salt)
• Optional: chopped fresh cilantro or cotija cheese for garnish

Instructions:

1. Steam or Boil the frozen green beans for 4–6 minutes until tender-crisp. Drain and set aside.
2. In a large skillet, heat the olive oil or butter over medium heat.
3. Add minced garlic (if using) and sauté for about 30 seconds until fragrant.
4. Add the cooked green beans to the skillet. Sauté for 3–5 minutes until slightly blistered or browned, stirring occasionally.
5. Sprinkle Tajín seasoning evenly over the beans and toss to coat. Add lime juice for extra brightness if desired.
6. Taste and adjust seasoning. Remove from heat.
7. Optional garnish: Top with chopped cilantro or a sprinkle of cotija cheese before serving.

Ingredients:

• 4 cups corn kernels (fresh, frozen, or canned – drained if using canned)
• 2 tbsp butter (or use olive oil)
• 1 tbsp Tajín seasoning (adjust to taste)
• 1 lime (juice + zest)
• 2 tbsp mayonnaise (optional, for creamy style)
• 2 tbsp crumbled Cotija cheese (optional, like street corn style)
• 1–2 tbsp chopped fresh cilantro (optional)
• Salt to taste

Instructions:

1. Heat a skillet over medium-high heat. Add butter or oil.
2. Add corn kernels and sauté for 5–7 minutes, stirring occasionally, until they start to char slightly and get golden brown.
3. Sprinkle Tajín over the corn while cooking, stirring to coat evenly.
4. Add lime juice and zest, and stir well.
5. Optional: Mix in mayo and top with Cotija cheese and cilantro for a creamy, elote-style twist.
6. Taste and adjust salt or add more Tajín as desired.
7. Serve warm as a side dish or snack!