Recipes – Page 20 – The Healthy Plate

Crispy Chicken & Chard

Posted on Oct 25, 2018 in Chicken, Fowl, Lunch/Dinner

“Crispy Chicken & Chard”

One skillet cooking is something we all enjoy for easy cooking and simple clean-up. Plus, our cast iron skillet cooking always adds that crispness and golden color that’s so delicious! This meal is also fast to whip up and offers a perfect delight after a hectic day!

Ingredients: (serves 4)

4 large, organic, skin-on chicken thighs or drumsticks
Organic cooking spray
Himalayan salt to taste
1 lb. medium, organic yam, cut into pieces
1 cup sliced, organic leeks (white parts only)
4 organic, garlic gloves, smashed
4 cups organic Swiss chard
1 Tbsp. organic, spicy mustard
2 tsp. organic, apple cider vinegar
1/2 tsp. organic, crushed red pepper flakes (optional)

Preheat oven to 425 degrees. Arrange chicken with skin-side down for thighs, in large, cool, cast-iron skillet, which has been lightly coated with cooking spray; sprinkle with salt to taste. Arrange cut-up yams around chicken. Cook 15-20 minutes, stirring yams occasionally.

Turn chicken once and place skillet back in oven at 425 for approximately 10 additional minutes. Transfer chicken and yams to a plate, keeping as much of the drippings in the skillet as possible. Add leeks and garlic to skillet. Cook over medium-high on stove top, stirring often, until fragrant for approx. 5 minutes. Add Swiss chard, mustard, and vinegar; cook just until wilted (2-3 minutes). Sprinkle with red pepper flakes if desired. Divide mixture onto four plates and place chicken & yams on top…serve!

Chicken Cutlets

Posted on Oct 17, 2018 in Chicken, Fowl, Lunch/Dinner, Veggie

“Chicken Cutlets” –

Ready for a bit of hip-hop action—that’s moving the inches off those hips! This week we’re preparing some tasty “Chicken Cutlets” that will move your body through the kitchen in a shimmy style. We all have to try new things and this week will burst you through your comfort zone and add a great shot of lemon zing into those smiling taste buds…let’s do it!

Ingredients: (serves 4)
• 2 lbs. organic chicken breasts, sliced into cutlet-style thickness
• Spray olive oil
• Organic, ground black pepper
• 1/4 cup dry white wine
• 1/2 cup low-sodium chicken broth
• 4 organic gloves of garlic, minced
• 2 large, organic lemons, squeezed to remove all juice
• 2 Tbsp. organic butter

Spray iron skillet and heat to medium heat
Add peppered chicken cutlets and brown on both sides; remove to warm plate and place in the oven at 250 degrees

Deglaze iron skillet with wine and broth; stir until pan is completely deglazed and then add garlic and sauté until well-cooked

Add lemon juice and butter and stir constantly until butter is completely melted and sauce comes to a simmer

Pour sauce over chicken and serve (chicken pictured with steamed asparagus which is also delicious with the sauce!)

A Diamond in the Fresh

Posted on Oct 10, 2018 in Lunch/Dinner, Veggie

“A Diamond in the Fresh”

Busy, busy, busy…we completely fill our lives with commitments and often times put ourselves and our well-being on the back burner until the burden comes tumbling down on us with a vengeance. Then…”oh my goodness, I really need to make some changes!” Let’s put our healthy longevity at the top of our list for October and focus the spotlight on healthier choices. Our recipe this week is crisp, snappy, and completely fills the void of scrumptious…I present you with A Diamond in the Fresh!

Ingredients: (single serving)
• 2-3 handfuls organic mixed greens + sprouts
• 6-10 organic, cherry-size tomatoes, sliced
• 1 small, organic cucumber, sliced
• 1 small, organic, cooked beet, sliced
• 1/4 cup raw, sliced almonds, sautéed until well-browned, then cooled
• 1 Tbsp. organic, extra virgin olive oil
• 2 Tbsp. organic, high-grade balsamic vinegar

Arrange the first four ingredients on a plate to visually alert your taste buds…yes!

In a small ceramic skillet add a pat of organic butter, heat until butter melted, add the almonds and continuously sauté until golden brown for perfect crispness & flavor

Spread the almonds on a clean towel to remove any excess butter and to cool them; once cooled sprinkle over first four ingredients

Combine final two ingredients in a small bowl or bottle for thorough mixing and then drizzle over your prepared plate for a scrumptious Diamond in the Fresh!

Stuffed Flank Steak

Posted on Oct 3, 2018 in Beef, Lunch/Dinner, Veggie

“Stuffed Flank Steak”

It is officially autumn so we are beginning to think about comfort food—those dishes that truly warm our inner most being and lead us to feeling fully satisfied and ready to settle into a good book. Beef is a heartier dish and with some sauce added it just simply gives comfort to us after a long work day. It can be popped into the crock pot in the morning and is ready to serve with a nice green salad upon arriving home.

Ingredients: (serves 4)
• 1 ½ pounds organic, grass-finished flank steak
• 1 medium, organic yam, cut into small cubes
• 3 stalks organic celery, chopped
• ½ medium-sized, organic onion, chopped
• 1 Tbsp. organic avocado oil
• ½ tsp. organic, poultry seasoning
• 32 oz. organic beef broth

In a ceramic skillet add the oil, heat to medium, add the yams, celery and onion; sauté until all ingredients become soft; transfer to a bowl and add the seasoning and let cool

Stuffing mixture can be put into the refrigerator for faster cooling; be sure mixture is same temperature as the refrigerated meat to keep ingredients healthy

Lay your beef steak out flat and add your stuffing mix and roll and secure with thin cooking skewers (the kind used to close a turkey to hold in the stuffing)

Put your crock pot setting to low for all day cooking and add the broth

Set you stuffed roast into crock pot with seam side up; secure the lid and your meal will cook to perfection!

Slice and drizzle sauce from crock pot over each piece and serve with a nice green salad