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

Spring Supper Steak

Posted on Jun 19, 2019 in Beef, Lunch/Dinner

“Spring Supper Steak”

Our spring weather can be rather fickle, which makes meal planning a bit challenging this time of year…should we grill a steak—oops it’s raining outside, broil the thing—oh no it’s too hot outside to start heating up the house, or just iron-pan braise the piece–weather really is not an issue. Whichever we choose, let’s just add a bit of flare with some sautéed bell peppers and onions, a side of steamed asparagus, and call it delicious!

Ingredients: (single serving)
• 1/3 to 1/2 lb. organic, grass-finished steak
• Minced garlic to taste
• Organic ground pepper to taste
• 1/2 Tbsp. organic avocado oil
• 1/2 each red & yellow organic bell pepper, sliced
• 1/4 organic onion, sliced

Spread steak with avocado oil, minced garlic & pepper; and place beef on well-heated grill, under broiler or into not iron skillet to cook to desired
wellness…remove to warm plate

Sautee peppers & onions in skillet over medium heat until desired crispness and spoon over warm steak

Extra hint: Serve with a topping of blue cheese crumbles for another layer of flavor

       YOUR HEALTHY PLATE COACH - Rita
Breakfast or Lunch Chicken Omelet

Chicken Omelet

Posted on Jun 12, 2019 in Breakfast, Chicken, Lunch/Dinner

“Chicken Omelet”

Oh yeah…I always hear lots of happiness for the simple-but-tasty high protein “dishes! So, we will continue to stay close to each other this week with this hearty omelet and share in a healthy lifestyle.

Ingredients: (single serving)
• 3 eggs whites, whipped by hand for 1-2 minutes
• 1/2 cup cubed, left-over (pre-cooked) chicken breast
• 1-2 Tbsp. organic marinara sauce (low salt)
• 1 tsp. organic cottage cheese

Spray small ceramic skillet with avocado oil; heat to low-medium

Sauté chicken, sauce, cottage cheese until heated through; remove to
small bowl

Rinse out skillet, dry, re-apply with spray avocado oil; heat to low-medium

Pour egg whites into skillet & cook until eggs nearly solidified—but not until
brown on the bottom (top half of whites will not be quite done)

Add chicken mixture from bowl to half of egg white layer and fold other half over
top as seen in picture

Slide omelet out of pan onto warm place, add a side of steamed broccoli, and place in a 250 degree oven while you wash up the skillet

Remove omelet from oven, eat and continue enjoying your healthy lifestyle.

YOUR HEALTHY PLATE COACH – Rita

clean pork, organic, Lunch, Dinner, Keto, Ketogenic, Paleo

Balsamic Pork Chops

Posted on May 29, 2019 in Lunch/Dinner, Pork

“Balsamic Pork Chops”

This is a very aromatic dish that is guaranteed to make your taste buds dance even before your first bite. It’s hearty and best served with assorted grilled veggies or fresh leafy greens for a picture-perfect platter for both family or guests.

Ingredients: (serves 4)
• 4 organic, pork cutlets, ½ inch thick
• 1/2 tsp. organic, ground pepper
• 1 Tbsp. organic avocado oil
• 2 cups organic, chopped sweet onions
• 2 tsp. organic, chopped fresh thyme
• 1/2 cup organic, low-salt chicken broth
• 1/2 cup purified water
• 2 Tbsp. organic Coconut Aminos
• 3 Tbsp. balsamic vinegar
• 1 Tbsp. organic butter
• 1 Tbsp. organic, flat-leaf parsley, chopped

Heat oil in iron skillet to medium-high; sprinkle cutlets with pepper & place in skillet
Brown cutlets on both sides, turning only once (2-3 minutes per side)
Reduce heat to medium and continue cooking (3-5 minutes more)
Transfer cutlets to a dish with cover and keep warm in 250-degree oven
Add onions & thyme to the skillet & cook while stirring for about 1-2 minutes
Add broth & water; cover & cook for 5 minutes
Uncover and cook while stirring until onions are soft and most of liquid has evaporated
Stir in Coconut Aminos & vinegar while scraping up the browned bits
Bring to a boil & cook until thickened (2-3 minutes)
Remove from heat & stir in butter
Serve the cutlets with the sauce and top with parsley

YOUR HEALTH 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