Lunch/Dinner

Broccoli Beef

Posted on May 20, 2020 in Beef, Lunch/Dinner

“Broccoli Beef”

This all-time favorite Asian special will delight both family and friends for any occasion.

Ingredients: (serves 4)

2 lbs. organic flank steak, sliced into 1 inch chunks
2/3 cups coconut aminos
1 cup organic beef broth
1 tsp. freshly grated, organic ginger
3-4 garlic cloves, minced
1/2 tsp. red pepper flakes
1 head organic broccoli
1 small, organic red pepper, sliced
1 medium, organic carrot, slivered

GARNISH: sesame seeds and/or sliced scallions

Turn slow cooker to low; once heated, add the steak
Wash the broccoli and chop into florets
Sliced the red pepper into ½ inch pieces and sliver the carrots into ½ inch pieces
Add peppers & carrots on top of meat in slow cooker but do not stir; cook for 1 hour
To thicken sauce…make an arrowroot slurry as follows:
Mix 1 Tbsp. arrowroot flour with 2 Tbsp. chilled water and add to beef mixture at the
end of the hour of cooking & mix together

Serve alone or over riced cauliflower…garnish with sesame seeds & scallions

YOUR HEALTH PLATE COACH – Rita

Curry Chicken Bites

Posted on May 13, 2020 in Chicken, Fowl, Lunch/Dinner

“Curry Chicken Bites”

These chicken bites are flavored with traditional Indian spices and are low-carb and pair nicely with riced cauliflower which tastes amazing, soaking up the extra sauce!

Ingredients: (serves: 4 + left-overs)

2 lb. organic, ground chicken
3 large, organic eggs
½ Tbsp. organic, ground turmeric
½ Tbsp. organic, ground cinnamon
½ Tbsp. Himalayan salt
½ Tbsp. fresh-squeezed, organic lemon juice
Garnish with chopped parsley or cilantro

SAUCE
1 large, organic white onion, chopped
5 Tbsp. organic butter
1 Tbsp. organic minced garlic
1 Tbsp. organic grated ginger
1 tsp. organic curry powder
2 tsp. Himalayan salt
1 (28 oz.) can organic crushed tomatoes
2 Tbsp. organic garam masala (Indian spice)
1 Tbsp. organic ground cumin
1 ½ cups organic, heavy cream

Preheat oven to 400 degrees; line two baking sheets with parchment paper
In large bowl, combine chicken, eggs, flour, turmeric, cinnamon, salt & lemon juice
Form mixture into round bites (approx. 40); coat hands with olive oil to help with stickiness while rolling
Place on baking sheets, place in oven and bake for 7 minutes then turn chicken bites, bake second 7 minutes then turn again, now bake remaining 6 min., then remove from oven

During baking time begin making sauce for chicken bites
In small saucepan, melt butter…add onion & heat over medium-low heat 3 minutes
Add garlic, ginger, curry powder & salt and cook an extra minute
Add tomatoes, garam masala & cumin…simmer for 12 minutes until thicker
Add heavy cream & bring to a simmer; for added spice…add ½ tsp. curry at a time
Add chicken bites to the sauce & allow to marinate over low heat for 15 minutes

Place chicken bites on plate accompanied by steamed cauliflower rice & garnish!

YOUR HEALTH PLATE COACH – Rita

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

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