Fowl

Chicken Fresca

Posted on Jul 10, 2019 in Chicken, Fowl, Lunch/Dinner

“Chicken Fresca“

Warmer days beg for a quick-prep, lighter meal to be enjoyed by the whole family, so we’re going to kick up our heels to have some fun with a cool midday meal. While smiling, laughing and just plain having fun, we’ll be preparing a great protein-rich bowl to keep us energized and satisfied while moov’n & groov’n in the kitchen. Today we will partake in the Chicken Fresca — prepared to perfection!

Ingredients (serves 2):
• 1 lb. previously seasoned & roasted chicken breast cold & cubed
• Several handfuls of fresh spinach leaves or other favorite salad greens
• 1 Large organic cucumber, cubed

Fresca-combination

• 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
• 4-6 Tbs. fresh, squeezed organic lime juice

Combine the last 7 ingredients; cover and refrigerate for at least one hour

Chop your greens and cucumber to desired size for eating and place in a large dinner bowl

Distribute cubed chicken breast over greens

Top chicken with desired amount of refrigerated Fresca-combination…keep smiling!

Additions: Add a ¼ cup of your favorite grated cheese to the top of your salad

YOUR HEALTHY PLATE COACH – Rita

Chicken Spinach Marinara

Posted on Jun 26, 2019 in Chicken, Fowl, Lunch/Dinner, Veggie

“Chicken Spinach Marinara”

Ingredients (serves 2-4):
• 1-1 ½ lbs. fresh, organic, hormone-free chicken breasts
• Avocado oil
• 4 fresh garlic gloves, minced
• 1/2 fresh, organic onion, chopped
• 10 Mushrooms, sliced
• 1/2 Bell pepper, chopped (yellow, green, red, or orange)
• 1 Tsp. Italian seasoning
• 1/8 Tsp. black pepper
• 1 cup organic, marinara sauce
• 1/2 cup hormone-free cottage cheese
• 2 Handfuls, fresh, organic baby spinach leaves, chopped

In non-stick ceramic skillet add small amount of avocado oil, and sautéed garlic, onions, mushrooms, peppers and seasonings

Once sautéed and thoroughly heated to desired wellness, add to marinara sauce

Add cottage cheese and spinach leaves to marinara mixture

Place chicken breast pieces into avocado lightly-greased glass baking dish to prevent sticking

Pour marinara mixture over chicken and bake at 350 degrees until cooked (45 – 60 min)

Garnish with fresh parsley

DELIZIOSA!

YOUR HEALTHY PLATE COACH – Rita

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

Honey Mustard Chicken

Posted on May 22, 2019 in Chicken, Fowl, Lunch/Dinner

“Honey Mustard Chicken”

Honey mustard is a truly favorite sauce to bake together with chicken, pork or salmon to highlight the protein course of a meal. Its bold flavor just seems to make you smile as you pair it with a nice steamed green veggie like broccoli or green beans.

Ingredients: (serves:4)

4 organic chicken thighs
2 Tbsp. organic avocado oil
2 Tbsp. organic butter
3 gloves garlic, minced
1 handful organic, small cherry tomatoes
1 handful organic, wild mushrooms
1 cup white wine
1 Tbsp. Dijon mustard
1 Tbsp. grainy mustard
3 Tbsp. organic honey
1/2 cup organic, low-salt chicken broth
Pepper to taste

Preheat oven to 350 degrees

Heat an iron skillet to medium high with the oil & butter together until melted

Place chicken into the skillet and brown on both sides. Remove chicken to a square baking dish& add the tomatoes & mushrooms

Reduce heat to medium and sauté the garlic until tender; add wine and cook until reduced by half. Add the mustards and stir to combine; add chicken broth, honey & pepper.

Pour sauce over the chicken, tomatoes, & mushrooms and place in preheated oven; cooked approx. 30 minutes

YOUR HEALTH PLATE COACH – Rita

Chicken Fajitas

Posted on Mar 27, 2019 in Chicken, Fowl, Lunch/Dinner

“Chicken Fajitas”

Movement is always a plus, when trying to “get in” or “stay in” shape in order to feel your very best. This evening we’ll be joyfully moving in the kitchen in order to create this easy combo of great flavors for a new “favorite dish”.

Ingredients: (serves 2-4)
• 2 lbs. fresh, organic chicken breasts, sliced fajita style
• 2 large, organic onions, sliced fajita style
• 2 medium, organic red or orange bell peppers, sliced fajita style
• 1/2 tsp. celery seed
• 1/2 tsp. smoked paprika
• 1/2 tsp. paprika
• 1/2 tsp. chili powder

Using your favorite ceramic skillet, heat pan to medium; spray avocado oil on sliced onions and add to skillet, when medium temperature has been reached; cook onions until nearly browned

Add sliced bell peppers and continue cooking until onions are nicely browned and peppers are cooked—but still retain their color

Remove onions & peppers from skillet and set in covered dish to keep warm

Spray chicken with avocado oil and sauté chicken in same skillet until completely cooked through

Add onions & peppers to cooked chicken AND add all the seasonings listed above and toss all ingredients until completely mixed well; may need to add some purified water to retain saucy consistency

Serve chicken mixture over a bed of chopped greens of your choice or wrap in lettuce wraps for a delightful dinning feast!