Apple Cider Chicken
Prep Time
10 mins
Cooking Time
20 minutes
Yields
4 servings
Ingredients
4 teaspoons extra-virgin olive oil - divided
1 1/2 pounds boneless skinless chicken thighs - (about 8, depending on size)
1 teaspoon kosher salt - divided
1/2 teaspoon freshly ground black pepper - divided
1/2 cup fresh apple cider
2 teaspoons Dijon mustard
3 medium firm - sweet apples, cored and cut into 1/2-inch slices (I used Gala)
2 teaspoons chopped fresh rosemary - plus additional for serving
Directions
Heat 2 teaspoons of oil in a large skillet over medium high. Sprinkle the top of the chicken evenly with 1/2 teaspoon kosher salt and 1/4 teaspoon pepper. Once the oil is hot and shimmering, add the chicken to the pan, top-side down. Let cook 4 minutes, then flip and continue cooking until the meat is cooked through and reaches an internal temperature of 160 degrees, 3 to 4 additional minutes. Remove to a plate and cover with foil to keep warm.
In a small bowl or large measuring cup, stir together the apple cider and mustard. With a paper towel, carefully wipe the skillet clean. Add the remaining 2 teaspoons of oil to the pan over medium high. Once the oil is hot, add the apple slices, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and rosemary. Cook for 5 minutes, until the apples are slightly tender and begin to turn golden. Return the chicken to the pan and pour the cider mixture over the top. Let cook for 4 to 5 minutes, until the liquid is reduced by half. Serve warm,sprinkled with additional chopped rosemary as desired.
Notes
This recipe is best enjoyed the day it is made, but can last 1 to 2 days in the fridge. Reheat the leftovers gently in the microwave or on the stovetop with a bit of chicken broth to keep the chicken from drying out.
You can swap chicken breasts for the thighs, though I think overall, thighs give this recipe the best flavor. If you use chicken breasts, be sure to watch the cooking time, as it may vary from what is listed in the recipe.
Serving: 1(of 4), Calories: 286kcal, Carbohydrates: 21g, Fat: 10g, Saturated Fat: 1g,Cholesterol: 115mg, Sodium: 430mg, Fiber: 4g
Credit
Erin Clark / Well Plated
Sweet and Sour Glazed Salmon
Prep Time
20 mins
Cooking Time
10 minutes
Yields
4 servings
Ingredients
4 wild salmon filets
¼ cup apple cider vinegar
¼ cup sesame oil
¼ cup tamari
1 tbsp lemon juice
1 tbsp honey
2 tbsps warm water
Directions
Set broiler to high heat.
Rinse salmon filets, pat dry, and set aside in broiling dish.
Allow to come to room temperature.
Combine apple cider vinegar, sesame oil, tamari, and lemon juice in measuring cup and whisk well.
Mix honey with warm water to create simple syrup and whisk into other liquid ingredients.
Pour marinade over salmon and let sit for 10 minutes.
Broil for eight minutes, until flesh is opaque. Time will depend on thickness. For a 1-inch thick filet, eight minutes will be perfect.
Credit
Used with permission from The Integrative Nutrition Cookbook, 2016
Red Snapper with Basil Sauce
Prep Time
10 mins
Cooking Time
15 minutes
Yields
4 servings
Ingredients
8 oz silken tofu
3 cloves garlic
1/2 cup tightly packed basil leaves
Sea salt
2 tbsps olive oil
4 4-oz red snapper fillets
8-10 kale leaves, thinly sliced
Directions
Steam tofu and garlic in steamer basket over boiling water for 5 minutes.
Transfer to a blender, add basil and a pinch of salt, and puree until smooth.
Heat 1 tablespoon olive oil in a skillet and fry fish for 3 minutes on each side.
Transfer fish to a plate.
Wipe out the skillet, add 1 tablespoon olive oil, and heat again.
Add kale and a pinch of salt, stirring for 2-3 minutes, until kale is limp and bright green.
Layer the kale on a plate and place fish on top.
Spoon sauce over fish.
Fig Balsamic Pork Tenderloin
Prep Time
15 mins
Cooking Time
25 minutes
Yields
4 servings
Ingredients
20 oz pork tenderloins
kosher salt (to taste)
1/4 tsp garlic powder
1 1/2 tbsp balsamic vinegar
2 tbsp fig butter
optional chopped parsley for garnish
Directions
Preheat the oven to 375°F.
Season the pork with salt and garlic powder and place on a baking pan.
Combine the vinegar and fig butter and generously brush it all over the pork.
Roast until the center of the pork reaches 145°F with a meat thermometer, about 25 to 30 minutes depending on the size of your pork and your oven.
Let it rest for 10 to 15 minutes before slicing into 8 pieces.
Top with parsley if desired.
Notes
Serving: 2 slices, Calories: 196kcal, Carbohydrates: 6g, Protein: 30g, Fat: 5g, Cholesterol: 90mg, Sodium: 72mg, Fiber: 0.5g, Sugar: 5g
WW:
Freestyle Points: 4
Points +: 5
Credit
Skinny Taste
https://www.skinnytaste.com/fig-balsamic-roasted-pork-tenderloin/
Chicken, Apple, Sweet Potato, and Brussels Sprouts Skillet
Prep Time
25 mins
Cooking Time
25 minutes
Yields
4 servings
Ingredients
1 tablespoon olive oil
1 pound boneless skinless chicken breasts, - cut into 1/2-inch cubes
1 teaspoon kosher salt - divided
1/2 teaspoon black pepper
4 slices thick-cut bacon - chopped
3 cups Brussels sprouts - trimmed and quartered (about 3/4 pound)
1 medium sweet potato - peeled and cut into 1/2 inch cubes (about 8 ounces)1 medium onion - chopped
2 Granny Smith apples - peeled, cored and cut into 3/4 inch cubes
4 cloves garlic - minced (about 2 teaspoons)
2 teaspoons chopped fresh thyme - or 1/2 teaspoon dried thyme
1 teaspoon ground cinnamon
1 cup reduced-sodium chicken broth - divided
Directions
Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
Reduce skillet heat to medium low. Add the chopped bacon and cook until crisp and brown and the fat has rendered, about 8 minutes. With a slotted spoon, transfer the bacon to a paper towel-lined plate (I simply laid another paper towel on top of the plate with the chicken, then stacked the bacon on that). Discard all but 1 1/2 tablespoons bacon fat from the pan.
Increase skillet heat back to medium high. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.
Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup ofthe broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Stir in reserved bacon and serve warm.
Notes
Store leftovers in the refrigerator for up to 3 days (the bacon will soften somewhat, but the meal is still yummy). Reheat gently in the microwave with a splash of chicken stock to keep it from drying out.
Serving: 1 (of 4), Calories: 435kcal, Carbohydrates: 30g, Protein: 32g, Fat: 21g, Saturated Fat:6g, Cholesterol: 96mg, Potassium: 1024mg, Fiber: 7g, Sugar: 14g, Vitamin A: 5252IU,Vitamin C: 67mg, Calcium: 69mg, Iron: 2mg
Credit
Erin Clark / Well Plated
https://www.wellplated.com/chicken-apple-sweet- potato-and-brussels-sprouts-skillet/
Chicken Meatballs
Ingredients
Olive oil
2 large onions – diced
2 cloves of garlic –chopped/smashed
1 t salt
2 lbs ground chicken Italian sausage (Winco has these in rolls – Isernio’s brand)
2 lbs ground hot chicken Italian sausage
4 eggs
1 cup shredded Parmigiano cheese
1 cup grated Parmigiano cheese
2 T Italian Seasonings
1 cup Italian breadcrumbs
(add a little water if mixture is too stiff)
Directions
Preheat oven to 350.
In a large pan at a medium high heat add olive oil, onions and season with salt and pepper – cook for about 5-7 min until onions are very soft and aromatic but have no color. Add garlic- cook a minute longer. Turn off heat and cool.
In a large bowl combine sausage, eggs, Parmigiano cheese, Italian seasonings, and breadcrumbs. Squish together with your hands. Add the onion mixture and squish some more. Season with some salt and pepper. If the mixture is a little stiff add a little water – not too much –just enough to be able to make balls in your hand.
Shape into the size meatball you like. Put oil in a large pan over medium high heat. Brown meatballs on all sides – be gentle when you turn them – use a table spoon. Then put them on a cookie sheet (line with tinfoil for easy clean-up) and bake for about 15 min until they are cooked all the way thru.
Notes
This makes a lot – you can ½ the recipe if you want. I just freeze them – they freeze great!
Whole Wheat Pizza Dough
Yields
1-2 pizzas
Ingredients
1 cup warm* water
21/4 teaspoons (1 packet) active dry yeast
21/3 cups white whole wheat flour
2 tablespoons honey
1 tablespoon extra-virgin olive oil
11/2 teaspoons salt
3 tablespoons cornmeal
Directions
Add warm water (105-115 degrees) to the bowl of a stand mixer with the dough attachment, and sprinkle the yeast on top of the water. Give the yeast a quick stir to mix it in with the water. Then let it sit for 5-10 minute until the yeast is foamy.
Turn the mixer on to low speed, and add gradually flour, honey, olive oil and salt. Increase speed to medium-low, and continue mixing the dough for 5 minutes.
Remove dough from the mixing bowl, and use your hands to shape it into a ball. Grease the mixing bowl (or a separate bowl) with olive oil or cooking spray, then place the dough ball back in the bowl and cover it with a damp towel. Place in a warm location (I setmine by the window) and let it rise for 30-45 minutes until the dough has nearly doubled in size.
Preheat oven to 450 degrees F. Turn the dough onto a floured surface,and roll the dough into a 12- to 14-inch round for a thick-crusted pizza. (Or cut the dough in half, and roll it into two 12-inch rounds for two thin crust pizzas.) Sprinkle a baking sheet or pizza stone evenly with the cornmeal, then place the dough on the baking sheet.
Top the dough with your desired sauce and toppings. (And for extra-golden crust, brush the crust with an extra few teaspoons of olive oil or butter.)
Forthick crust, bake for 16-18 minutes, or until the crust is golden brown and the toppings are melted and cooked. For the (two) thin crusts, bake for 14-16 minutes, or until the crust is golden brown and the toppings are melted and cooked.
Notes
Try this dough with my favorite Chicken and Caramelized Onion Pizza!
Chicken and Caramelized Onion Pizza
Prep Time
10 mins
Cooking Time
40 minutes
Yields
1 pizza
Ingredients
Olive Oil - 1 Tbsp
3 large onions - thinly sliced
3 medium cloves garlic - minced
1 tsp fresh Rosemary - minced
1½ Tbsp Balsamic Vinegar
2 cups cooked skinless, boneless, chicken breasts
½ cup chopped Sun dried tomatoes
¾ cup diced artichoke hearts
Thin 12" ready-to-bake pizza crust **
Reduced- fat goat cheese 2⅔ oz, crumbled (2/3 cup)
Fresh parsley 2 Tbsp, chopped fresh flat-leaf
** You can also make my homemade whole wheat pizza dough– super simple and tastes much better!
Directions
Heat oil in large skillet over medium-high heat. Add onions; cook,covered, stirring occasionally, until onions are deep golden, about 30 minutes. Stir in garlic and rosemary; cook, stirring frequently, until fragrant, about 30 seconds. Stir in vinegar. Remove pan from heat.
Preheat oven to 450 degrees F
Top crust evenly with onion mixture, spread chicken and tomatoes/artichokes on top and sprinkle evenly with goat cheese. Bake until cheese softens and crust is crisp, 8–10 minutes.
Sprinkle with parsley and cut into 6 wedges.
Notes
Serving: 1 slice
Serves: 6
WW points: 6
Credit
Chicken & Broccoli Stir Fry
Prep Time
10 mins
Prep Notes
This recipe for chicken and broccoli stir fry is a classic dish of chicken sauteed with fresh broccoli florets and coated in a savory sauce. You can have a healthy and easy dinner on the table in less than 30 minutes!
Cooking Time
20 minutes
Yields
4 servings
Ingredients
1 pound boneless skinless chicken breast cut into 1 inch pieces
1 tablespoon + 1 teaspoon vegetable oil
2 cups small broccoli florets
1 cup sliced mushrooms if you don't like mushrooms you can add more broccoli instead
2 teaspoons minced fresh ginger
1 teaspoon minced garlic
1/4 cup oyster sauce
1/4 cup low sodium chicken broth or water
1 teaspoon sugar
2 teaspoons toasted sesame oil
1 teaspoon soy sauce
1 teaspoon cornstarch
Salt and pepper to taste
Directions
Heat 1 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and mushrooms and cook for approximately 4 minutes or until vegetables are tender.
Add the ginger and garlic to the pan and cook for 30 seconds more.
Remove the vegetables from the pan; place them on a plate and cover.
Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.
Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
In a bowl whisk together the oyster sauce, chicken broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.
Pour the oyster sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
Serve immediately, with rice if desired.
Notes
Calories: 308kcal | Carbohydrates: 15g | Protein: 37g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 96mg | Sodium: 796mg | Fiber: 1g | Sugar: 6g
Baked Sheet Pan Lemon Chicken
Prep Time
15 mins
Cooking Time
35 minutes
Yields
4 servings
Ingredients
1 pound baby red potatoes cut into 1-inch pieces
3 tablespoons olive oil divided
2 tablespoons chopped fresh rosemary divided
1 teaspoon kosher salt divided
1/2 teaspoon black pepper divided
2 pounds thin asparagus tough ends trimmed and discarded, cut into 2-inch pieces (about 2 bunches)
11/2 pounds boneless skinless chicken breasts or thighs, cut into 1-inch pieces
1 teaspoon garlic powder
1 large lemon juice and zest (you should have about 1/4 cup lemon juice total)
Salt and freshly ground black pepper
Directions
Place a rack in the center of your oven, then preheat the oven to 400 degrees F. Generously coat a large, rimmed baking sheet with nonstick spray. Place the potatoes in the center and top with 1 tablespoon olive oil, 1 tablespoon rosemary, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Toss to coat, then spread into an even layer. Place in the oven and roast for 20 minutes.
Meanwhile, place the asparagus, chicken, and garlic powder in a large bowl.Drizzle with the lemon juice and add the lemon zest, remaining 2 tablespoons olive oil, 1 tablespoon rosemary, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Toss to coat, then transfer to the baking pan with the potatoes. With a spatula, loosely toss the ingredients so that they are evenly combined and spread into an evenlayer. Overlap the chicken as little as possible.
Return the pan to the oven and bake an additional 15 to 20 minutes,until the chicken is cooked through, stirring once or twice throughout. The asparagus may release some liquid, which you can carefully pour off the pan, or use a slotted spoon or spatula to serve so that you do not get this liquid on your plate. Enjoy hot.
Notes
Store leftovers in an airtight container in the refrigerator for up to 4 days.
SERVING: 1 (of4) CALORIES: 389kcal CARBOHYDRATES: 30g PROTEIN: 43g FAT: 10g SATURATED FAT: 2g CHOLESTEROL: 83mg SODIUM: 450mg FIBER: 7g SUGAR: 5g