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Gluten Free Chicken Burrito Bowl

Holy cow, this recipe has been made in our house every week since July 2018. My mister raved over how much flavor this has and asked for it over and over so now, I just know that this is one dish we’ll keep on the meal plan each week until he cries mercy and asks for something different.

I’ve even taken to teaching him how to make it so that we can spend some quality time together making our food for the week and he builds his kitchen skills should he ever need to cook for me. At first, this one took us a while to make but we’ve gotten it down a science and it can be done in as little as 25 minutes if you’ve got everything ready to go.

Just look at all that goodness. Full of veg, protein, and healthy carbs. Before we found out that mister can’t have rice, I even made this with brown rice. So, if you’re not intolerant of rice know that it’s an option if you’ve extra laying around.

Yield: 4

Gluten Free Chicken Burrito Bowl

prep time: 15 minscook time: 30 minstotal time: 45 mins

ingredients:

    Wet Rub

    • 2 tablespoons extra virgin olive oil

    • 1 teaspoon chili powder

    • 1/4 teaspoon cayenne pepper

    • 1 teaspoon paprika

    • 1 teaspoon garlic powder

    • 1 pound boneless skinless chicken breast

    Sautéed Peppers and Onions

    • 1 tablespoon olive oil

    • 1 green bell pepper, sliced

    • 1 red bell pepper, sliced

    • 1 onion, sliced

    Mexican Cauliflower Rice

    • 1 12-ounce bag cauliflower rice, or one head cauliflower

    • 1/2 teaspoon onion powder

    • 1/2 teaspoon garlic powder, more to taste

    • 1/2 teaspoon sea salt, more to taste

    • 1/2 teaspoon black pepper, more to taste

    • 1 tablespoon tomato paste or  2 tablespoons tomato sauce

    • 1/2 teaspoon cumin

    • 1 teaspoon paprika

    Chipotle Crema

    • 1/3 cup mayo

    • 1 teaspoon chili powder

    • 1 teaspoon garlic powder

    • 1 teaspoon onion powder

    • 1/2 teaspoon paprika

    • 1/4 teaspoon ground cumin

    • 1/2 teaspoon sea Salt

    • 1/2 teaspoon pepper

    • 1 tablespoon lime juice

    Other Items

    1 can of black beans, drained  & rinsed

    1 container of fresh salsa of choice (or pico de gallo)


instructions:

Directions

1. Rinse chicken and remove any unwanted pieces. Pat dry with paper towel. Place chicken in a bowl and add the rest of the wet rub ingredients. Mix until chicken is well coated in the spice rub. Put bowl covered in the fridge until you're ready to grill the chicken. I've left this in the marinade anywhere from 30 mins to overnight.

2. Grill chicken for about 5-6 minutes on each side, or until chicken is opaque and fully cooked through. If using a grill pan, cover the pan during the cooking process to make sure the chicken cooks through. I like to use a George Foreman grill to make this process even speedier.

3. While chicken is on the grill, prepare the cauliflower rice. Heat a medium skillet with 1 tablespoon olive oil. (The oil is not necessary if you have good non-stick cookware.) Add in cauli rice and the rest of the ingredients and saute for 5-8 minutes, until the cauliflower is cooked through, Take off the head and set aside. Divide evenly between meal prep containers.

4. Once the chicken is cooked through, let cool, dice and place on top of cauli rice in containers.

5. In the same skillet, heat 1 tablespoon extra virgin olive oil. Add in sliced onions and peppers. Saute until onions begin to caramelize, about 8 minutes. Take off heat and add to one side of the meal prep containers.

6. Drain and rinse beans in a mesh colander. Add to one side of the meal prep container. I usually use 2 1/2 spoonfuls to each container.

7. Add chipotle crema ingredients to a small mixing bowl and whisk until well combined. Add on top of the chicken in the containers.

8. Add your salsa or pico de gallo of choice to the bowl. I use 2-3 tablespoons per container.


Created using The Recipes Generator

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Ranch Chicken and Veg Skillet

20180111114019

20180111114019

Dinner time around house is after workout. Ideally workout would be done by 5:30 but needless to say that's not always the case. This means that by the time dinner is ready, we are hungry bears. To help in this effort, I try to find quick meals for the week nights.

Recently, I've been trying to prep any veggies, sauces or spice mixtures while I'm waiting on my Mr. to get home. This has helped tremendously! This recipe lends very well to that method of a little prep and then cook later

I chopped the veggies and chicken and made the ranch seasoning before workout and then all I had to do was basically throw it in the pan, let it cook for 10-15 mins and then eat. So easy.

The cheese pictured here is the cheddar variety of Daiya shreds.

The cheese pictured here is the cheddar variety of Daiya shreds.

If you serve this hot and mix it up the cheese melts into gooey yumminess.

Ingredients

Ranch Seasoning

  • 1 tsp Dill

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp dried minced onions

  • 1 T parsley

  • 1/4 tsp black pepper

  • 1/2 tsp sea salt

Skillet

  • 2 tsp olive oil

  • 1 pound thin sliced chicken breasts, cut into bite sized pieces

  • 1/2 red onion, chopped

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 1 large zucchini, chopped

  • 1/2 can black beans, drained and rinsed

  • 1/4 cup quinoa, rinsed (uncooked)

  • 1 can fire roasted diced tomatoes, undrained

  • 1/2 cup low sodium chicken broth

  • 1 cup cheddar cheese, shredded

  • Fresh cilantro, for garnish

Directions

  1. In a large skillet, heat oil on medium high. Add chicken, onions and ranch seasoning blend. Saute and stir often for 2 minutes. Chicken should not be fully cooked.

  1. Stir in bell peppers, zucchini, beans, tomatoes, rice and chicken broth. Bring to a boil, then cover. Simmer on low for 15 minutes or until chicken is no longer pink in the center and quinoa is cooked.

  1. Divide among 4 bowls. Sprinkle cheese evenly over. Top with Cilantro and serve!

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BBQ Chicken Pizza

20180102113434

20180102113434

Isn't Pizza one of those foods that just makes you smile? At one point I could put away an entire medium all by myself. Since I've become more conscious of food quality and quantity, I have had to exercise the word NO in regards to pizza more times than I can count. Since the density of nutrients in this recipe are high, it's much more filling than a take-n-bake or delivery pizza.  If you find it's not enough, pair it with a side salad full of your favorite fresh veggies.

The MR. and I have enjoyed this twice in the past 2 weeks. Since I'm on a path to healing my gut, finding foods that make my body happy, and living without inflammation, this recipe has been helpful in keeping pizza cravings away. This makes 8 servings. We each had 2 slices at a meal so, we had it for dinner and then again for lunch the next day.

This version uses all ingredients that you can pronounce and isn't overly labor intensive. I whip up the crust, bake it, and pull apart a rotisserie chicken and make the sauce while the crust bakes.  Not only does it call for a homemade crust with almond flour as the main ingredient, it also calls for a homemade BBQ sauce. I was surprised by how tasty the BBQ sauce is! The sauce will make enough to create 2 pizzas. Any leftover sauce should be kept in the fridge and used within a week or so.

IMG_20171227_200248.jpg

IMG_20171227_200248.jpg

My second batch. I liked this one much better than the first one.

BBQ Sauce:

Ingredients

  • ½ cup water

  • ¼ cup apple cider vinegar

  • ¼ cup granulated ͞brown sugar͟ zero-calorie sweetener*

  • 2 tablespoons balsamic vinegar

  • 2 tablespoons butter

  • 1 (6oz) can tomato paste

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1 teaspoon dried mustard powder

  • 1 teaspoon smoked paprika

  • 1 teaspoon sea salt

  • ¼ teaspoon liquid smoke

Directions

  1. Add everything to a small pot over low-medium. Whisk to combine. Once butter is melted, bring to a low boil, then immediately reduce to a simmer for 10 minutes, or until thickened. The yield is about 1 pint, however, if you prefer a thinner BBQ sauce, simply add more water.

You should have enough for 2 pizzas.

Serving Size: 2 TBS

  • Calories:24

  • Protein:.75g

  • Fat:1g

  • Carbs:2.5g

  • Fiber:0g

  • Net Carbs: 2.5g

Crust:

Ingredients

  • 2¼ cups (252g) almond flour

  • 2 tablespoons garlic infused olive oil (or place 1tsp minced garlic in the oil)

  • 2 eggs

  • 1 teaspoon garlic powder

  • 1 teaspoon dried basil

  • ½ teaspoon sea salt

  • Nonstick coconut oil cooking spray

Directions

  1. Preheat oven to 350°F.

  2. Add ingredients to a large bowl and stir until a dough is formed. If it seems like it needs to firm up, place in freezer for 10 minutes.

  3. Coat two pieces of wax paper with cooking spray. Lay dough in center of one and cover with the other. Roll into a circle the size of a large dinner plate with a rolling pin.

  4. Flip onto a parchment-lined (or use a silpat) baking sheet. Poke a few holes in the top.

  5. Bake for 17 minutes, or until cooked through with the edges starting to turn very light brown.

Servings: 8

  • Calories:227

  • Protein:8g

  • Fat:20g

  • Carbs:7g

  • Fiber:3g

  • Net Carbs: 4g

Toppings & Steps

  • 12oz pre-cooked or rotisserie chicken breast pulled apart

  • ½ cup Low Carb BBQ sauce, divided

  • ½ small red onion (40g), sliced thin

  • ½ teaspoon crushed red pepper (optional)

  • 2 tablespoons fresh cilantro (optional)

  • 3/4 - 1 cup shredded mozzarella cheese

While crust is baking, make sauce and let cook to thicken. Pull apart chicken and remove skin. Using a scale, weigh out 12oz. This works best while chicken is still a little bit warm.  The leftover could be reused in a soup or salad.

Set aside 3tbs of  1/2c BBQ Sauce. Toss chicken with sauced coat well.

Slice onion and clean cilantro (if using.)

Once crust is lightly brown, remove from oven. Turn up oven temp to 400°F. Top with 2-3tbs of BBQ Sauce, use the back of a spoon to spread evenly. Place saucy chicken on top of sauce. Pizza will be packed with chicken. Sprinkle cheese over chicken. Place Slices of onion on top of cheese. Bake for 10-12 minutes until cheese is melted and slightly brown. Top with cilantro and red pepper if desired. Serve.

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BBQ Chicken Spaghetti Squash Skillet

Low carb and bbq? Yes, please. I also love the versatility of spaghetti squash. If you haven't worked with spaghetti squash before, see my post about cooking it. There are many ways, but this is my favorite.

It might not be much to look at, but this was one of the most flavorful dishes I've made in a while. We both agreed that this absolutely must be made again in the very near future. The portions are big enough for a growing boy, wait I mean man. We devoured it in a matter of minutes after it cooled enough to eat.

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Serves 4

Ingredients

  • 2.5CupsRoasted spaghetti squash (about 1/2 a medium sized squash)

  • 2CupsShredded chicken breastabout 1 medium sized breast

  • 1/2Red onionthinly diced

  • 1/4CupGreen oniondiced

  • 1/4CupCilantrodiced

  • 1/2tspSalt

  • 1/8tspPepper

  • 1/4tspChili powder

  • 1/4tspCumin powder

  • 1/4tspGarlic Powder

  • 1/4tspPaprika

  • 1/4-1/2tspRed pepper flakes,use 1/4 if you like some heat

  • 3/4CupGrated Reduced fat cheddar cheese,divided

  • 1/2CupBBQ sauce of choice (We like Sweet Baby Ray's)

  • 6TbspFat free plain greek yogurt

  • 2Tbsppanko

Instructions

  1. Preheat oven to 400 degrees.

  2. Gather ingredients and cooked squash. (See my post for more info on cooking spaghetti squash.)

  3. Bring a medium sized pot of salted water to a boil and boil your chicken until cooked through (20-25 mins.) Let cool.

  4. While your chicken and squash are cooking, dice the red onion and throw it into a grill pan on High heat, until it is has nice grill marks. (about 5 mins.) Set aside.

  5. Dice the green onion and cilantro and grate the cheddar cheese (If not purchased shredded) and set everything aside.

  6. Spray a casserole dish or cast-iron skillet with cooking spray.

  7. Using 2 forks, shred the chicken into small pieces and throw into a large bowl.

  8. Add in the spaghetti squash, grilled red onion, green onion, cilantro, salt, pepper, chile powder, cumin, garlic, paprika, red pepper flakes and 1/2 cup reduced fat cheddar cheese, reserving the rest for later

  9. In a medium sized bowl, combine the BBQ sauce and Greek yogurt

  10. Pour the yogurt mixture over the squash mixture and mix until well combined.

  11. Pour into the casserole dish and top with panko and remaining cheddar cheese.

  12. Bake at 400 degrees for 25 minutes. Then turn your oven to HIGH broil and broil for around 5 minutes, until the topping is brown and bubbly.

  13. Devour!

My end result:

20170510093355

20170510093355

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Easy Chicken Noodle Soup

Much more time efficient than most chicken noodle recipes and tasty to boot.

Serves 4 (11/4cups each)  Prep time: 15 mins      Cooking time: 20 mins

Ingredients 2 tsp. Olive Oil 1/2 cup chopped onion 2 cups slices celery (about 4 medium stalks) 4 cups low-sodium organic chicken broth 3 cups chopped rotisserie chicken breast, skinless 1 1/2 cups sliced carrots (about 3 medium) 1 tsp. dried oregano 1/2 tsp. sea salt 1/2 tsp. ground black pepper 1 1/4 cups dry whole wheat pasta 1/4 cup chopped fresh cilantro

Directions 1. Heat oil in a large saucepan over medium heat. 2. Add onion and celery; cook, stirring frequently, for 5 minutes or until onion is translucent. 3. Add broth, chicken, carrots, oregano, salt, and pepper. Bring to a boil. Add pasta, reduce heat to low; gently boil for 10 minutes. 4. Add cilantro before serving.

Nutritional Info (per serving) Calories: 357 Total Fat: 8 grams Saturated Fat: 2 grams Cholesterol: 96 grams Sodium: 518 mg Carbohydrates: 26 grams Fiber: 5 grams Sugars: 5 grams Protein: 44 grams

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Slow Cooker Italian Chicken



Ingredients

  • 4 lbs. boneless, skinless chicken breasts

  • 5 medium tomatoes, chopped

  • 1 onion, chopped

  • 3 T. garlic, minced

  • 2 T. tomato paste

  • 2 T. olive oil

  • 1 T. honey

  • 2 T. Italian Seasoning

  • 1 T. red pepper flakes (optional)

  • 1 tsp. sea salt

  • 1 tsp. black pepper

Directions

  1. Mix all ingredients (except chicken) together and mix for about 30 seconds until ingredients are mixed well.

  2. Place chicken breasts and sauce in crock; cover and Crock on LOW heat for 7 hours or HIGH 3.5 hours.

  3. Shred chicken with 2 forks. Let chicken absorb sauce and crock for another 30 mins. to 1 hour on LOW.

  4. Eat alone or with your favorite pasta, quinoa, or couscous.

21 Day Fix Equivalents

1 Red

1/4 Green

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Chicken Bruschetta

Tomato, basil, and balsamic vinegar makes a delicious topping for this Italian-style chicken bruschetta dinner.
Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 1 serving
Ingredients:
1 medium tomato, chopped
2 Tbsp. thinly sliced fresh basil
1 clove garlic, finely chopped
½ tsp. extra-virgin olive oil
1 tsp. balsamic vinegar
1 tsp. onion powder
Sea salt and ground black pepper (to taste; optional)
5 oz. raw chicken breast, boneless, skinless
Preparation:
1. Combine tomato, basil, garlic, oil, vinegar, onion powder, salt, and pepper in a medium bowl; mix well. Set aside.
2. Preheat grill or broiler on high.
3. Grill or broil for about 4 to 5 minutes on each side, or until no longer pink in the middle and juices run clear.
4. Top chicken with tomato mixture.
Chicken bruschetta nutrition info and meal plan portions

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Curried Chicken with Couscous

With a creamy, curry base made from light coconut milk, this entree tastes much more decadent than it is. If you’ve ever been intimidated by making a curry dish, this recipe is a great place to start. It’s extremely simple, and the results are absolutely delicious. This is a great recipe to make and freeze in individual portions (freeze couscous in separate containers).

Total Time:

 42 min.

Prep Time:

 15 min.

Cooking Time:

 27 min.

Yield:

 8 servings

Ingredients:

2 cups water

2½ cups canned light coconut milk, divided use

1 tsp. salt, divided use

2 cups dry whole-grain couscous

2 Tbsp. all-purpose flour

2 Tbsp. curry powder

2 lbs. raw chicken breast, boneless, skinless, cut into ½-inch strips or bite-sized pieces

1 Tbsp. coconut oil

3 medium carrots, cut into matchstick-sized pieces

½ cup raisins

½ cup chopped fresh cilantro

Preparation:

1. Heat water, ½ cup coconut milk, and ¼ tsp. salt in medium saucepan over medium high heat. Bring to boil. Gradually stir in couscous. Remove from heat. Let stand, covered, for 5 minutes. Remove cover and fluff with a fork.

2. Combine remaining ¾ tsp. salt, flour, and curry powder in a resealable plastic bag. Add chicken, seal the bag, and toss gently to coat.

3. Heat oil in large skillet over medium heat. Add chicken; cook for 5 minutes, or until chicken is no longer pink.

4. Add remaining 2 cups coconut milk, carrots, and raisins. Bring to a boil. Reduce heat to low and gently boil, stirring occasionally, for 7 to 10 minutes, or until chicken is tender.

5. Place ½ cup of couscous in each of 8 serving bowls and top with ¾ cup curried chicken. Garnish each serving with 1 Tbsp. cilantro.

Curried Chicken with Couscous nutrition facts and meal plan portions

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Slow Clooker Lemon Garlic Chicken

 Ingredients:
·         1 tsp dried oregano
·         ¼ tsp salt
·         ¼ tsp black pepper
·         2 pounds skinless, boneless chicken
Breast halves
·         1 Tbsp canola oil
·         ¼ cup water
·         3 Tbsp fresh lemon juice
·         2 tsp low-sodium chicken broth powder
or bouillon granules
·         1 tsp fresh parsley, chopped fresh
Directions:
1.   In small bowl, mix oregano, salt, and black pepper together.  If desired, you can substitute lemon pepper for the pepper.  Use ½ tsp of the lemon pepper, increase water by a tablespoon and subtract 1 tablespoon of lemon juice. 
2.   Spread spices evenly over the chicken pieces.
3.   Add canola oil to a large, nonstick skillet and start heating over medium heat.  When hot, add chicken pieces and brown on both sides (about 3 minutes per side).
4.   Place chicken pieces in slow cooker.  Add water, lemon juice, garlic, and chicken broth powder to the skillet.  Bring the mixture to a gently boil.  Pour the lemon juice over the chicken in the slow cooker and cover with lid.
5.   Cook on high for 3 hours or low for about 6 hours.  Sprinkle the parsley on top of the chicken about 15-30 minutes before the end of the cooking time.
6.   Serve with pasta or steamed rice.
Nutritional Information:
Makes 6 servings

Nutrition per serving: Calories: 213; Total fat: 6.7g; Cholesterol: 97mg; Carbohydrates: 1g; Sodium: 191mg; Protein: 36g

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