Dinner

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Lemon Chicken with Green beans and mushrooms
Feeds 1 person for 5 days

Ingredients:
5 Chicken breasts
1 Juice from lemon
1 lemon cut in wedges
Zest from one lemon
1 tsp thyme
1 tsp dried oregano
1-2 tbsp olive oil
Salt and pepper

Preheat the oven to 400 degrees. Coat a baking dish with cooking spray. Heat the olive oil in a skillet over medium heat; add the minced garlic and cook, stirring constantly, for 1 minute, making sure not to burn the garlic. Add the chicken broth, lemon zest, lemon juice, oregano, and thyme leaves to the pan. Pour the mixture into the baking dish. Season both sides of the chicken breasts with sea salt and freshly cracked pepper, to taste. Place the chicken in the baking dish along with the lemon wedges and the two sprigs of thyme.

Place into the oven and bake, basting occasionally, for 30-40 minutes or until the chicken is cooked through and the juices run clear. Remove from the oven and let the meat rest for 5 minutes before slicing. Drizzle the pan sauce on top of the slices of chicken and serve. Enjoy!

Green beans
5 large handfuls of fresh or frozen green beans
1 tbsp Olive oil
2 cups mushrooms
2 garlic cloves minced
Salt and pepper

In a skillet place minced garlic with olive oil. Cook on medium high heat for approximately 2 minutes and then add mushrooms. Cook until mushrooms are slightly brown and add thawed green beans. Cook until beans are tender. Add salt and pepper to taste.


Tequila Lime Chicken
Feeds 2 people for 5 meals

Ingredients
4 limes
1 cup tequila
1/4 cup olive oil
2 teaspoons kosher salt
5 cloves garlic
1 jalapeno, sliced
1/2 bunch chopped fresh cilantro
12 boneless, skinless chicken breasts
2 cups grated Monterey Jack

Directions

Slice open the limes and squeeze the juice into a food processor or blender. Add the tequila, olive oil, salt, garlic, jalapenos and cilantro. Blend the mixture until totally combined. Add the chicken to a large plastic bag and pour in the lime-tequila mixture. Seal the bag and marinate in the fridge for several hours or overnight.

Remove the chicken from the bag and grill it over medium-high heat. Rotate the chicken 45-degrees on both sides to create nice grill marks, and continue grilling until the chicken is cooked through, 4 to 5 minutes per side.

Melt the Monterey Jack over the top of the sliced chicken breasts.

Slice the chicken and place on top of pre made salads.

Ingredients for salad:
Spinach or Mixed greens, Pomegranate arils, carrots, almonds, ½ avocado per meal, Red Wine and Balsamic Vinaigrette dressing


Lettuce Chicken Tacos
Feeds 2 people
 
Ingredients
1 pound Pork Loin
1 tsp Cheyenne Pepper
2 Tbsp Ancho-Chili Powder
1 tsp Garlic Salt
1 tsp Cumin
1 tsp Oregano
¼ Lime juiced
2 Tbsp water
1 tomato
Head of lettuce (I like Boston lettuce best)
Black beans
Greek Yogurt (in place of sour cream)
Shredded cheese
 
Instructions:

  1. Place olive oil in pan over medium heat. Slice the pork loin in long thin strips and place in heated pan.
  2. When meat is almost finished cooking add Cheyenne pepper, ancho-chili powder, garlic salt, cumin and oregano water to pan and stir until all meat is covered.
  3. Wash lettuce leaves under cold water and place on towel to dry excess water.
  4. Dice tomatoes, shred cheese and heat beans.
  5. Use the lettuce as your “tortilla” and fill with all taco ingredients.

Chicken Stuffed With Spinach, Feta And Sun-Dried Tomatoes
Serves 1 person for 5 meals

Ingredients
5 boneless, skinless chicken breast halves
2 clove garlic, passed through a garlic press
2 tablespoon lemon juice
freshly ground black pepper
5 large handful of fresh spinach
6 sun-dried tomatoes, chopped
16 ounces feta cheese, crumbled finely
4 teaspoons olive oil
2 tablespoon coconut oil, for frying (optional)

Instructions

  • Preheat oven to 350 degrees. Line a baking dish with foil and spray with nonstick spray.
  • With a sharp knife, cut a slit in the side of each breast to form a pocket. Rub chicken breast halves with pepper, garlic and lemon juice.
  • Heat a skillet with the olive oil over medium heat, add the spinach and saute until wilted. Remove from heat.
  • In a bowl, mix together the wilted spinach, feta cheese, and chopped sun-dried tomatoes. Stuff the mixture into chicken breasts and secure with toothpicks.
  • In skillet, over medium-high heat, melt the coconut oil and brown chicken on all sides. Remove.
  • Place the chicken in the prepared baking dish and cook for 20 minutes, or until the chicken is cooked through. Remove toothpicks and serve.

Sautee vegetables in coconut oil and season with Mrs. Dash to accompany stuffed chicken.


Crockpot Zucchini Chicken Parmesan

Ingredients
1 1/2 pounds (about 4) chicken breasts, cut into cubes
1 small onion, diced
2 large zucchini, diced
1 green pepper, diced
1 teaspoon garlic, minced (or 1/2 tsp garlic powder)
1/2 teaspoon onion powder
1/4 teaspoon salt (or to taste)
1 tablespoon Italian seasoning
5 cups pasta or pizza sauce (or tomato sauce)
1 cup shredded mozzarella cheese

Instructions

  1. Spray your slow cooker with non-stick spray. Combine all ingredients but shredded cheese and stir to combine.
  2. Cover and cook on high for about 3-4 hours or low for about 6-8, or until chicken is cooked through. In the last 30 minutes of cooking, add cheese and cook until it’s melted.
  3. Serve over pasta or quinoa sprinkled with Parmesan cheese, if desired.

Cilantro Lime Chicken with Zucchini Noodles
Feeds 3-4 people

Ingredients:
3 large zucchini
1.5 lbs boneless & skinless chicken breasts, cut into 1″ pieces
1/2 tsp cumin
1 tsp salt, divided
1/4 tsp ground black pepper
2 tsp any small hot pepper/jalapeño or to taste, seeded and minced
1 medium or 1/2 large lime, juice of
3/4 cup cilantro, chopped
Cooking spray (I used coconut oil)

Directions:
Using a spiralizer or mandoline, make zucchini noodles, transfer into a large bowl and set aside. You can also chop zucchini into any size pieces, if you don’t have the gadgets for making zucchini noodles.
Preheat large deep skillet on high heat and add chicken. Saute until golden brown, stirring occasionally. Add cumin, 1/2 tsp salt and ground black pepper towards the end, stir and cook for another minute. Transfer to a bowl and set aside.
Wipe clean or wash and pat dry the skillet and return to the stove on high heat. Spray with cooking spray and add zucchini noodles. Saute for 1.5 minutes, stirring frequently. Remove from heat and add previously cooked chicken, remaining salt, small hot peppers/jalapeños, lime juice and cilantro. Stir gently and serve hot.


Crock Pot White Chicken Chili
Feeds 5-6 people
 
Ingredients:
4 Chicken Breasts
15 oz can Black Beans
15oz can Navy Beans
6 cups chicken stock
2 large tomatoes
½ onion sliced
1 cup medium green chili
4 cloves garlic minced
1 green pepper chopped
Salt and pepper to taste

Directions:

  1. Place sliced onion on bottom of crock pot. Place cleaned (fat removed) chicken breasts.
  2. Top with remainder of ingredients.
  3. Pour in chicken stock.
  4. Cook on medium heat for 6-8 hours.

Pesto Chicken
Feeds 1 person for 5 meals

Ingredients:
5 Chicken breasts
1 large tomato
Pesto sauce (I used premade from a jar)
1 cup mozzarella cheese shredded
1 tbsp olive oil
 
Directions:

  1. Preheat the oven to 400 degrees
  2. Place olive oil on the bottom of the baking dish, shred the cheese and slice the tomato.
  3. Place chicken breasts with extra fat and skin removed in dish.
  4. Place 1 -2 tbsp of pesto sauce on top of each chicken breast, followed by one large tomato slice.
  5. Spread shredded cheese over the entire dish and place in oven.
  6. Bake for 30-40 minutes or until complete cooked.

 


Chicken & Cauliflower Pizza Casserole
Feeds 3-4 people

Ingredients
For the Puree
1 medium head of cauliflower
2 Tbsp Heavy Cream
1 Tbsp Butter
8 slices pepperoni
1/4 cup shredded mozzarella cheese
salt and pepper to taste
For the Casserole
12 slices pepperoni
1/2 cup shredded mozzarella cheese
For the Chicken
Chicken tenders
Organic marinara sauce
Instructions
For the Puree

  • Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for 10 minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high (or until tender.) Remove from the microwave and put into a high speedblender or food processor along with the 8 slices of pepperoni and 1/4 cup mozzarella cheese. Puree until smooth. Season with salt and pepper to taste. You can adjust the cream and butter to your preference for consistency.

For the Casserole

  • Spread the cauliflower puree into an 8 x 8 oven proof casserole dish. Cover with 1/2 cup shredded mozzarella cheese, and layer with pepperoni. Bake at 375 degrees (F) for about 20 minutes. Alternatively you could microwave this for 5 minutes. Serve hot.

For the Chicken

  • Heat olive oil in medium skillet with 1 tsp minced garlic for approximately 2 minutes on medium high heat. Add chicken tenders and let cook for 3-5 minutes. Turnover and cook for additional 3-5 minutes on other side or until done. Sprinkle with small amount of salt and pepper. Pour in marinara sauce and bring to boil.

 


Crock Pot Sausage & Chicken Gumbo

Feeds 5-6 people
 
1 lbs boneless chicken breasts or boneless thighs
1 lbs smoked  sausage, cut to ¼-inch rounds
1 large tomato chopped
1 14-oz can chicken stock
1 6-oz can tomato paste
1 onion, diced
1 green bell pepper, diced
3 celery ribs, chopped
5 garlic cloves
3 tsp parsley flakes
2 tsp dried basil
1 1/2 tsp dried oregano
1 1/2 tsp salt
1/2 tsp cayenne pepper
1/2 tsp hot sauce
1/2 cup brown rice cooked (prepared immediately prior to serving)
1 lbs shrimp (optional)
green onion for garnish

  • Place the chicken in the bottom of the crock pot along with the sausage.
  • Combine the tomatoes, broth, tomato paste and the seasonings in a small mixing bowl.
  • Add diced vegetables to the crock pot then top with the tomato mixture.
  • Set your cook time. I cooked mine for 8 hours using frozen boneless chicken breasts.  You can use thawed chicken breasts/thighs and cook for 4-6 hours on “high.”
  • Once the crock pot has finished, use forks and shred the chicken in the pot.
  • Adjust the flavoring and add the hot sauce.
  • Optional: Cook ½ cup of brown rice separately.  When the cooking time is done, fold the cooked rice into the crock pot.

Add hot sauce to adjust flavor!

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Asparagus Soup

YIELD: 4-6 servings
PREP TIME: 15 minutes
COOK TIME: 25 minutes

Ingredients:
2 tablespoons butter
1 small onion, chopped
2 pounds asparagus (2 bunches)
4 cups chicken stocks
2 cups coconut milk
1/3 cup plain Greek yogurt
1/2 cup Parmesan Cheese
1-3 pinches of cayenne
1 lemon
3-4 slices of bacon, chopped
Salt and pepper to taste

Directions:

  1. In a large pot, warm the oil/butter over medium heat. Add the chopped onion and sauté for 2-3 minutes. Cut the tops off and reserve for garnish. Cut the rough ends off the bottom and add asparagus to pan to saute for another 3-5 minutes.
  2. Add the chicken stock and coconut milk to pan and bring to boil
  3. Add cayenne pepper, salt and pepper to taste. Simmer for 20 minutes, uncovered.
  4. Using an immersion blender, puree the soup until smooth. Add the yogurt and Parmesan cheese and puree again. Add a squeeze of lemon.
  5. Place a small skillet over medium heat. Brown the bacon; then add the asparagus tops to the bacon. Sauté for 1-2 minutes. Drain and garnish the soup with the bacon and asparagus.

 

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