Recipes – Page 7 – The Healthy Plate

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

Kale & Brussels Sprouts Caesar

Posted on Mar 18, 2020 in Lunch/Dinner, Side Dish, Vegetarian, Veggie

Kale & Brussels Sprouts Caesar

This great Caesar substitutes croutons with a nice crunch from toasted almonds thus avoiding the carbs!

Ingredients: (serves: 6)

6 Tbsp. sliced almonds
2 Tbsp. organic butter
3 Tbsp. fresh, organic lemon juice
1/8 tsp. Himalayan salt
1/4 tsp. ground, organic black pepper
2-3 cloves, organic garlic, minced
4 Tbsp. organic olive oil
2 Tbsp. finely grated, organic Parmesan cheese
1 12 oz. package organic, shaved fresh Brussels sprouts
1 cup sliced organic kale, using only leaves to avoid bitterness

Heat a large ceramic skillet to medium and melt the butter; add almonds and cook approx. 4 minutes or until well toasted and fragrant, stirring continuously; remove from skillet and lay evenly on paper towel to cool

Combine lemon juice, salt, pepper and garlic in a bowl; let mixture stand for 5 minutes
Add oil & cheese to the bowl and stir with a whisk
Add Brussels sprouts, kale & almonds
Thoroughly toss until well-coated
Serve immediately

YOUR HEALTH PLATE COACH – Rita

Cilantro Cauliflower “Rice”

Posted on Mar 11, 2020 in Lunch/Dinner, Side Dish, Vegan, Veggie

Cilantro Cauliflower “Rice”

This gem of a recipe can be served as a side or add some chicken or shrimp and make it the main course. Minimal time is required if you add an already-cooked protein.

Ingredients: (serves: 4)

• 1 cup coarsely chopped, organic cilantro
• 1 small, organic white onion, chopped
• 2 gloves organic garlic, minced
• 2 Tbsp. organic avocado oil
• 4 cups fresh, organic cauliflower “rice”
• 2 tsp. fresh, organic lime juice
• ¼ tsp. Himalayan salt

Place cilantro leaves + stems, onion, & garlic into a mini food processor; process until finely chopped and almost a paste, stopping to scrape the sides as needed

Heat oil in a ceramic skillet over medium heat; add cauliflower
While stirring, cook for approximately 3-4 minutes
Stir in cilantro mixture and cook 2 additional minutes while stirring occasionally
If adding chicken or shrimp, be sure it is pre-heated and add now; mix thoroughly
Final step, stir in the lime juice & salt until well blended

YOUR HEALTH PLATE COACH – Rita