Fowl

chicken, soup, lunch, dinner, healthy, keto friendly, paleo friendly

Comfort Soup

Posted on Apr 8, 2020 in Chicken, Fowl, Lunch/Dinner

“Easy Comfort Soup”

Ingredients: (serves two)
• 2 cups organic chicken breast, cut into bite-sized pieces
• 1/2 organic, red bell pepper, cut into pieces
• 2 cups cut, fresh, organic spinach or kale leaves
• 1 cup organic, sliced cremini mushrooms or your choice
• 4 cups low sodium, organic chicken or vegetable broth
• Organic seasonings of choice

Heat broth in large stainless-steel pot to low boil

Add chicken breast and cook approximately 10 minutes

Add bell pepper, greens and mushrooms

Add Trader Joe’s 21 seasoning to taste, garlic powder, smoked paprika, etc. (your creation!)

For additional “kick” shake in some organic red-pepper flakes

Simmer on low for 10 minutes, stirring occasionally

Garnish with cut, organic green onions and or organic parmesan cheese

You can create this simple comfort in JUST MINUTES!

Your Healthy Plate Coach, RITA

Chicken Fresca Salad, paleo, ketogenic, keto, healthy, lunch, dinner

Chicken Fresca

Posted on Apr 1, 2020 in Chicken, Fowl, Lunch/Dinner

“Chicken Fresca”

Ingredients (serves 2):
• Previously seasoned & roasted chicken breast, cubed (3.5 to 8 oz. / person)
• Several handfuls of fresh spinach leaves or other favorite salad greens
• 1 Large organic cucumber, cubed
• 2 organic, medium tomatoes, diced
• 1 organic onion, finely chopped
• 1/2 to 2 organic, jalapeno peppers, seeded & chopped
• 1/2 cup organic, cilantro leaves, chopped (or more to taste!)
• 1 organic, green onion, finely chopped
• 1-2 glove(s) organic garlic, minced
• 1-2 Tbs. fresh, squeezed organic lime juice
• 1/8 tsp. Himalayan salt

Combine last 8 ingredients; cover and refrigerate for at least one hour

Chop spinach or other greens and cucumber to desired size for eating and place in dinner bowl

Distribute cubed chicken breast, according to protein need, over greens

Top chicken with desired amount of refrigerated fresca-combination…and keep on smiling!

Your Healthy Plate Coach, RITA

chicken, lunch, dinner, healthy, keto friendly, paleo friendly

Dijon-Thyme Chicken

Posted on Jan 29, 2020 in Chicken, Fowl, Lunch/Dinner

“Dijon-Thyme Chicken”

Ingredients: (serves 2-3)
• 1 lb. boneless, skinless, organic chicken breast meat
• 4 garlic cloves, minced
• 2 tsp. chopped, organic fresh thyme
• 1/2 cup dry white wine
• 2/3 cup low-sodium organic chicken stock
• 1-2 Tbsp. organic butter
• 2 tsp. organic, Dijon-type mustard
• 1 lb. fresh, organic green beans

Preheat oven to 425 degrees

Heat iron skillet to medium after spraying with olive oil spray

Sprinkle chicken with salt & pepper to taste, add chicken to heated skillet and cook 5 minutes on one side; turn chicken to second side and place skillet in pre-heated oven

Bake chicken for 7 minutes; remove skillet from oven; remove chicken from skillet and place chicken in covered bowl to keep warm

Return skillet to medium heat…add butter to melt…add thyme & garlic and sauté approximately 2 minutes…add wine to skillet and reduce liquid by about half while scrapping skillet to loosen browned bits

Add stock to skillet and cook until slightly thickened…stir in mustard and mix thoroughly

Quickly steam green beans to retain crispness, slide onto a plate and top with warm chicken

Pour sauce mixture over chicken and beans and savor your Electric Slide Creation!

Top creation with toasted, slivered almonds

YOUR HEALTHY PLATE COACH – Rita

chicken, turkey, steak, paleo, keto, ketogenic, healthy, dinner, lunch, simple

Warm Winter Comfort

Posted on Jan 15, 2020 in Beef, Chicken, Fowl, Lunch/Dinner, Turkey

“Warm Winter Comfort”

Ingredients: (serves 4)
• 32 oz. organic, low-sodium turkey, chicken or beef broth
• 2.5 lbs. hormone-free turkey, chicken or beef
• 5 oz. shredded organic cabbage
• 1/2 lb. organic crimini mushrooms (sliced)
• 5 oz. organic snow peas
• 1 cup red ale
• 1 tsp. organic, smoked paprika
• Red chili pepper flakes (to taste)
• 1 Tbsp. toasted sesame oil (added at end)

Pour broth into a Dutch-oven-sized pot and begin heating

Chop meat into bite-sized pieces and add to heated broth for cooking

Once meat is completely cooked through, add the red ale and continue on low heat

Add cabbage, mushrooms, snow peas, paprika, and chili pepper flakes

Just before serving, add the toasted sesame oil, mix thoroughly and serve

Garnish each bowl with some sliced green onions for a perfect presentation

YOUR HEALTHY PLATE COACH – Rita