Tag Archives: Healthy

Roasted Herb Chicken and Roots

Roasted Herb Chicken and Roots

  • Servings: 2
  • Difficulty: easy
  • Print

Roasted Herb Chicken and Roots
IMG_0882IMG_0887IMG_0884
This recipe is deliciously simple and sadly boring. It is gluten free, clean, Paleo etc.. It’s healthy and passes almost any diet tests. Roasting fresh food is just delicious. It just concentrates flavors while creating great textures from crunchy to pillow soft. Everything on the plate was 100 natural and either raised or grown without chemicals or additives. I added Zucchini but didn’t like it as well as the carrots and potatoes. Just preference.

Ingredients:
2 air chilled chicken breasts
Several Carrots
1 zucchini
handful of potatoes
Fresh rosemary and Thyme minced
juice of a lemon

Directions:
Preheat your oven to 375 degrees and on a sheet tray add your washed and prepped carrots, potatoes and zucchini.
Squeeze the lemon juice over everything. A few glugs of olive oil (optional). Top with minced herbs, Kosher salt and fresh black pepper.
IMG_0886

Roasted Ranch Chicken, Green Beans and Purple Potatoes

Roasted Ranch Chicken, Green Beans and Purple Potatoes

  • Servings: 2
  • Difficulty: easy
  • Print

Roasted Ranch Chicken, Green Beans and Purple Potatoes
IMG_0667IMG_0665IMG_0661
Sunday is my day for planning the week’s meals. Lately I have been finding myself calling audibles the day of and cooking something different or picking up something instead. Because of this, I have several bags of vegetables that were planned for other dishes but were never used.

So tonight I honor all those forgotten vegetables and put them to use in a one pan roasting extravaganza. I could have gone the Italian dressing route or lemon but settled on Ranch Seasoning. I picked up a little jar of Ranch seasoning on my last Penzey Spice run. I thought I would put it to use on this experiment of a meal. Boring but healthy and tasty because roasting makes everything taste great.

Ingredients:
Fresh Green Beans
2 chicken breasts
Purple potatoes
3 cloves of garlic
3 pats of butter
olive oil
Ranch Seasoning (Penzey’s)

Directions:
1. Preheat oven to 400 degrees. Cut your potatoes into bite sized pieces and trim your green beans. Load it all up in a baking dish and top with seasoning, garlic and three pats of butter. Roast until cooked and tender which is somewhere in the 40-55 minute range.
IMG_0657IMG_0660IMG_0663

Lemon Turkey Rice and Asparagus (myfitfoods)

Lemon Turkey Rice and Asparagus

  • Servings: 4
  • Difficulty: super easy
  • Print

Lemon Turkey Rice and Asparagus (myfitfoods)
IMG_9559IMG_9562

I graduated from Texas A&M and I am an admitted unhealthy sports junkie. Embarrassingly I follow a recruiting site for football. A guy was asking the “board” for a chili recipe so I posted a link to mine. I took a bunch of crap for having beans in mine to the point my Texan roots were brought to question. Anyway a guy sent me a message and explained his wife just started a blog. So I naturally went to check it out. It’s called Fit Frugal Mom. Here is the link. http://www.fitfrugalmom.com/

Naturally I bypassed the weight stuff and went to the food section. We have these chains down here where you go in and buy prepared food that is supposed to be healthy and portion controlled. One is called MyFitFoods. Jill and I tried it for a while and they had one dish called Lean Lemon Turkey that I really liked. It’s spicy and lemony. I saw a knock off on her site so decide to try it out with more asparagus than the two spears they put on top.

This really is fast, easy and healthy. It’s spicy and lemony and satisfying. Great for a lunch, pre/post workout or a quick evening meal. It’s not easy on the eyes but is easy on the mouth. I used Slap Ya Mama which is pretty spicy stuff so if you don’t want it as spicy, lay off the cayenne or Slap Ya Mama. I must say it really is exactly like the real thing.

Ingredients:
1 lbs of lean ground turkey
4 cups of rice
4 cloves of minced garlic
Juice of two lemons (1.5 for turkey and .5 for asparagus)
zest of one lemon
1 tsp of Slap Ya Mama (cayenne if you don’t have it)
1 tsp of Tony Chachere’s
Black Pepper
Fresh Asparagus

Directions:
1. In a medium heated cast iron skillet brown your ground turkey. Use a little oil if you need to. Drain if there is any liquid but there might not be given the lack of fat. Add the minced garlic and seasonings and lemon.

2. While your turkey is browning, fire up a second pan on medium heat, add asaparagus and squirt some lemon juice on them. Salt and pepper them and add to a skillet to soften them up.
IMG_9556

3. Cook your rice and mix it in with the turkey or use a bowl and serve the turkey over the top of the rice. Your creativity and plating expertise is free to shine here. Serve along side the asparagus.
IMG_9560
IMG_9561
IMG_9564

Ying-Yang Roasted Salmon and Asparagus

Ying-Yang Roasted Salmon and Asparagus

  • Servings: 2
  • Difficulty: easy
  • Print

Ying-Yang Roasted Salmon and Asparagus
IMG_8884

The grocery store had these glorious cuts of salmon. The one I made tonight should have been for two but Jill had a meeting so I man handled it solo like Fred Flintstone. I was torn between going lemon herb, Cajun or Asian with this dish. Decided on an Asian dish that was sweet and spicy.

The flavors were great, especially the asparagus. Roasting mellowed the heat of the jalapenos a bit which allowed the flavors to harmonize. Sweet, Spicy, Tangy, Salty and Healthy.

Ingredients:

Salmon filets
3 cloves of garlic
1 tbs of fresh grated ginger
1 tbs of Sriracha
¼ cup of Soy
½ cup of Red Wine
Juice of half of lemon
2 glugs of olive oil
2 tbs of Brown sugar
IMG_8888

Asparagus (trimmed bottoms)
Olive oil
Kosher Salt
Pepper
Lemon juice (1/2 lemon)
1 tbs of grated ginger
1 tbs of cut fresh basil
1 jalapeno seeded and diced
1 tbs of Sriracha
1 tbs of Sugar
2 glugs of Worcestershire sauce
IMG_8887

Directions:
Game plan… roast the asparagus for 25-30mins and while it roasts make your sauces and prep salmon for second half of roasting. #multitasking

1. Preheat oven to 350. Trim asparagus and cover with olive oil salt and pepper. Roast for 25 mins.
IMG_8879

2. Make the Sauce for the Salmon. Combine everything in a small pot and simmer until reduced. 10mins and remove from heat.

3. Make your sauce for the asparagus. (starting with lemon juice and include the last 7 ingredients).

4. Oil a dish and lay your washed and dried salmon skin down. Slowly cover with about half of the sauce.

5. Lower the heat to 250 degrees. Remove the asparagus and add the sauce to it and put it back into the oven with the salmon. IMG_8880

6. Bake for about 20 -30mins depending upon the size of your filet (medium rare). Top with the extra sauce about every 10mins.

Turkey Spring Roll

Turkey Spring Roll
IMG_8716

I was going to make an Asian meatball but had some rice/tapioca paper and decided to make a spring roll with a little dipping sauce. I am not sure if rice paper is GF or paleo but it was made out of tapioca so if that doesn’t work for you there might be other options for you. The other think to note is you cant fry these babies. The package was written in Japanese but had a picture of a soft gummy roll and a crunchy one. I found out the hard way this stuff turns to gum and blows up and pops… Needless to say I ditched my first batch. Also I am not a great roller so mine don’t look that great. If I were serving to guests I would lay out cilantro and carrots and then add my turkey mixture so the outside looked better.
IMG_8711
Ingredients:
Rice or Tapioca Paper
Package of lean organic ground turkey
Cilantro
Carrots
Garlic
Ginger
Green Onions
Soy Sauce (GF)
Fish Sauce
Chili oil
Sesame oil

Sauce
Rice vinegar
Soy Sauce
Red Pepper flakes
Sesame oil
Chili Oil
Ginger

Directions:
Sauce: equal parts vinegar and soy. Add honey to taste. Then a scant of sesame oil (very strong stuff) and about two tbs of chili oil and 1/2 tbs of fresh ginger and red pepper flakes. Whisk and set aside.

Turkey in a medium heated pot I diced about 10 green onions and added the white and light green parts to the pan with a dash of Sesame oil and several dashes of Chili oil. Browned turkey and added ginger, garlic and soy sauce with some fish sauce. When browned and combined taste and season accordingly and set aside to cool.
IMG_8713
Add your shredded carrots and cilantro to your cooled turkey and set aside. One by one put your paper into warm water to soften. Add your turkey mixture by the spoonful and fold up like a burrito. Enjoy with your dipping sauce.
IMG_8714 not the best roller
IMG_8718

Opa Greek Chicken Kabobs

Opa Greek Chicken Kabobs

  • Servings: 2
  • Difficulty: easy
  • Print

Opa Greek Chicken Kabobs

IMG_8623

We hadn’t made Greek or Mediterranean in a while so I decided to whip up some kabobs with my lemon roasted potatoes and a Greek salad. I love vinegar and lemon tang paired with herby oregano. It just works and wakes up the palate. This recipe is super easy, healthy and quick for families who are squeezed for time but want to make a great tasting meal.

Ingredients:
2 chicken breasts
Cherry tomatoes
Red onions

Marinade
4 Lemons juiced
4 glugs of Olive oil
3 garlic cloves (minced)
Oregano
Pepper
Two pinches of Kosher Salt

IMG_8626

Directions:
Trim and cube your chicken and marinate for 24hrs. Slice your red onion about the size of your chicken cubes. Very simply put them on a skew and grill them up until the chicken is done.

IMG_8622