Tag Archives: DINNER

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Sweet & Smokey Chicken

This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal. Makes: 4 Servings
Here’s what you need…

  • 4 bone-in, skin-on, organic chicken thighssmokey sweet chicken
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 Tablespoon olive oil
  • 1/4 teaspoon allspice
  • 1/2 teaspoon onion powder
  • 1 packet Stevia
  • dash of salt and pepper
  1. Preheat oven to 425 degrees F.
  2. Rinse the chicken and pat dry. Place in a large ziplock bag.
  3. In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully coated.
  4. Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.

Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fiber, and 18g protein

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Moroccan Braised Chicken with Carrots and Golden Raisins

Moroccan-ChickenThis version of the traditional North African dish gets its protein from both the braised chicken  and the quinoa that takes the place of the usual couscous. Carrot and raisins lend a sweet flavor.

Ingredients

  • 1/2 teaspoon whole cumin seed
  • 1/4 teaspoon coriander seed, crushed
  • 2 tablespoons vegetable oil
  • 6 chicken thighs (about 2 pounds), skin removed
  • Coarse salt and freshly ground black pepper
  • 1 large onion, halved and thinly sliced
  • 1/2 cup white wine
  • 4 large carrots, peeled and cut on the bias into 1-inch pieces
  • 1 1/2 cups low-sodium chicken stock
  • 1/4 cup golden raisins
  • 1 cup quinoa
  • 1/4 cup cilantro leaves, chopped

Directions

  1. Preheat oven to 350 degrees. Heat a large ovenproof pot over medium-high heat. Toast spices about 1 minute. Transfer to a bowl. Add oil to pan and heat. Season chicken generously with salt and pepper. Cook until golden, about 6 minutes; set aside. Reduce heat to medium and saute onion. Add wine, scraping up brown bits with wooden spoon. Add carrots, stock, raisins, chicken and accumulated juices, and spices; bring to a boil. Cover and transfer to oven. Braise
    until meat is very tender, about 45 minutes.
  2. Meanwhile, bring quinoa, 2 cups water, and 1/4 teaspoon salt to a boil. Reduce heat and simmer, covered, until quinoa is tender, about
    15 minutes. Remove from heat; let stand 5 minutes. Fluff with a fork.
  3. Sprinkle chicken with cilantro and serve with quinoa.
Byadmin

Clean Eating Turkey Meatloaf

You don’t need to be a chef to whip together this delicious, nutritious meal – it’s quick and easy. Organic turkey is a great source of protein. Pair this meatloaf with a fresh, green salad for the perfect, fitness-approved meal. Makes: 12 Servings 

Here’s what you need…

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 Tablespoon tomato paste
  • 2 omega-3 rich eggs
  • 2.5 pounds organic, ground turkey
  • 1 cup natural ketchup (no sugar or corn syrup)
  1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
  2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
  3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

Byadmin

Red Cabbage Salad with Spicy Grilled Chicken and Pepitas

Red Cabbage Salad with Spicy Grilled Chicken and PepitasCumin and cayenne give this Southwestern-inspired grilled chicken cutlet in this dish heat, while pumpkin seeds and cabbage make it crunchy.

 

Ingredients

  • 1/3 cup pepitas (green hulled pumpkin seeds)
  • 2 ears corn, husked
  • 1/2 medium red onion, thinly sliced
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon cayenne pepper
  • Coarse salt
  • 1 pound chicken cutlets
  • 4 whole-wheat tortillas (7 inches)
  • 3 ounces baby spinach (4 cups)
  • 1/2 small red cabbage, shredded
  • 3 tablespoons fresh lime juice (from 3 limes), plus lime wedges for serving
  • 1 tablespoon plus 1 teaspoon safflower oil
  • 1/3 cup plain low-fat yogurt

Directions

  1. Toast pepitas in a heavy skillet (preferably cast-iron) over medium-high heat, stirring occasionally, until brown and starting to pop, 2 to 4 minutes; transfer to a plate. Slice kernels off corncobs. Return skillet to medium-high heat. Cook corn, stirring occasionally, until browned, about 5 minutes; transfer to a bowl. Stir in onion. Combine spices and 1 teaspoon salt; stir 1 teaspoon into corn. Season chicken evenly on both sides with remaining 2 teaspoons spice mixture.
  2. Working in batches, grill cutlets, 2 at a time, in a grill pan over medium-high heat, until browned, 3 to 4 minutes. Flip; reduce heat to medium. Grill until cooked through, about 2 minutes; remove from pan, and slice.
  3. Toast whole-wheat tortillas, 1 at a time, in grill pan, about 15 seconds per side.
  4. Toss spinach and cabbage with corn mixture. Toss in pepitas, lime juice, and oil. Divide among 4 plates. Serve with chicken, tortillas, yogurt, and lime wedges.
Byadmin

Grilled Chicken with Mango, Bell Pepper, and Avocado

This upgraded version of a classic grilled-chicken sandwich packs in a heart-healthy avocado spread and antioxidant-rich veggies.

 

IngredientsGRILLED-CHICKEN-WITH-MANGO-BELL-PEPPER-AND-AVOCADO

  • 1/4 avocado
  • Coarse salt
  • 2 slices seeded multigrain bread
  • 3 ounces grilled boneless, skinless chicken breast
  • 1/4 mango, sliced
  • 1/4 small red onion, sliced
  • 1/4 red bell pepper, sliced
  • 4 to 5 dandelion greens

Directions

  1. Mash avocado and season with salt. Spread on bread. Top with chicken, mango, onion, pepper, and greens.