Creamy Tuscan Chicken

 

• 2 large chicken breasts, sliced horizontally to make cutlets
• 2 teaspoons olive oil
• 2 tablespoons butter
• 5 cloves garlic, finely diced
• 1 small yellow onion, diced
• 1/3 cup (80ml) chicken broth
• 5 ounces (150g) jarred sun-dried tomato in oil, drained of oil
• 1 3/4 cups heavy cream
• Salt and pepper, to taste
• 3 cups baby spinach leaves
• 1/2 cup grated Parmesan
• 1 tablespoon fresh parsley, chopped
• 3 cups steamed cauliflower, riced

DIRECTIONS

1. To make the creamy garlic Tuscan chicken: Steam cauliflower rice in the microwave in a large bowl, covered, with 1/2 cup of water. Set aside.

2. Heat the oil in a large skillet over medium heat. Season the chicken cutlets on both sides with salt and pepper, and sear in the hot pan, for 5 minutes on each side, or until cooked through. Once chicken breasts are cooked, remove from the pan and set aside.

3. In the same pan, melt the butter in the remaining cooking juices. Add in the garlic and fry until fragrant (about one minute). Add onion and stir fry until translucent. Add the sun-dried tomatoes and fry for 1-2 minutes so they release their flavors. Finally, pour in the chicken broth, and allow the sauce to reduce down slightly. 

4. Reduce heat to low, add the heavy cream, and bring to a gentle simmer, while stirring occasionally. Season the cream sauce with salt and pepper to your taste.

5. Add in the baby spinach and allow to wilt in the sauce, and add in the parmesan cheese. Allow cream sauce to simmer for a further minute until cheese melts through.

6. Add the pan-seared chicken breasts back into the pan; sprinkle with the parsley, and spoon the sauce over each chicken cutlet. Divide cauliflower rice into meal prep containers and top with the creamy garlic Tuscan chicken. Reheat in the microwave when ready to eat. Enjoy!

Sheet Pan Balsamic Chicken and Veggies

SHEET PAN BALSAMIC CHICKEN AND VEGGIES

PREP TIME: 15 MINS

COOK TIME: 15 MINS

From: Melskitchencafe.com

INGREDIENTS:

2 small-medium zucchini squash, about 12 ounces, ends trimmed and cut into 1-inch pieces
1 t0 2 small-medium yellow squash, about 12 ounces, ends trimmed and cut into 1-inch pieces
1 red, orange or yellow bell pepper, cored, seeded, and cut into 1-inch pieces
1 medium red onion, cut into 1-inch pieces
1 medium head of broccoli, about 12 ounces, stem trimmed, and florets cut into 1-inch pieces or so
1 to 1 1/2 pounds boneless, skinless chicken breasts, cut into thin strips
1/3 cup balsamic vinegar
3 tablespoons olive oil, avocado oil, or canola/vegetable oil
1 to 2 tablespoons honey (depending on how sweet you want it)
1 teaspoon dried basil
1/2 teaspoon dried oregano
1 teaspoon salt (I use coarse, kosher salt)
1/2 teaspoon pepper (I use coarsely ground black pepper)
1 to 2 cups cherry tomatoes, halved

DIRECTIONS:

Preheat the oven to 400 degrees F.
Place the chopped veggies evenly on a large sheet pan (about 11X18-inches or so). Lay the chicken strips on top of the vegetables.
In a small bowl or liquid measuring cup, whisk together the balsamic vinegar, oil, honey, basil, oregano, salt and pepper (if the honey is too thick to whisk in evenly, microwave or heat the mixture for a few seconds and then whisk together). Pour the mixture over the chicken and veggies.
Toss everything together until the chicken and vegetables are coated with the sauce. Arrange the ingredients in an even layer again making sure the chicken pieces aren’t overlapping each other.
Bake for 12-15 minutes until the vegetables are sizzling and crisp-tender and the chicken is cooked through. Add the cherry tomatoes into the mix and give a quick toss.
Serve immediately (as is, or over pasta with a sprinkle of Parmesan cheese).

NOTES:


If you like more of a cooked, juicy, burst tomato texture/taste, you can add the tomatoes during the cooking time. I like the fresh pop of adding them at the end just before serving.


It kind of goes without saying that the vegetables are really adaptable here. You could sub out the vegetables in the recipe for other choices like asparagus, cauliflower, brussels sprouts, etc.


If you want to roast the vegetables longer (for more tender veggies), you can either keep the chicken breasts whole instead of cutting into strips and increase the cooking time to 20 minutes for everything (or longer, depending on how thick the chicken is) OR you can start the veggies cooking first and add the chicken strips after 5-7 minutes of cooking.

Roasted Carrots with Shallots & Thyme

Ingredients needed for 4 servings:

• 2 pounds small- to medium-size carrots
• 1 cup sliced shallots
• 2 teaspoons fresh thyme
• 3 tablespoons extra-virgin olive oil
• Coarse salt and ground black pepper

Directions:

Preheat oven to 425° F. Place rack in center of oven.

Peel carrots if desired and trim green top, leaving about 1/2–inch. Cut larger carrots in half lengthwise and place in a rimmed baking sheet. Add shallots and thyme; drizzle with oil and stir to coat. Season with salt and pepper.

Roast for about 30 to 35 minutes or until tender and lightly browned. Season with additional salt and pepper, if desired.

Roasted Asparagus with Pesto & Lemon

Ingredients needed for 4 servings:

• 1 bunch (about 1 pound) fresh asparagus spears, tough ends trimmed (about 12 to 14 spears total)
• 2 to 3 tablespoons BUITONI Refrigerated All Natural Pesto with Basil
• 1 lemon
• BUITONI Refrigerated Freshly Shredded Parmesan Cheese (optional)

Directions:

Preheat oven to 400° F. Place asparagus and pesto in large resealable food storage bag; press out air and seal shut. Massage pesto onto asparagus until it is fully coated. Remove from bag and place in single layer on baking sheet.

Roast for 15 to 20 minutes or until tender. Grate lemon peel over asparagus; squeeze with a little lemon juice. Top with a sprinkle of cheese. Serve immediately.

Low Carb Dinner Rolls

Ingredients

3T egg replacer mixed with 12T water, or 6 eggs (I’m going to have to try this with egg whites and report back)

1/3c. applesauce (feel free to sub some or all with oil)

1/2c. coconut flour (Check out this post with tips for cooking with coconut flour!)

1/2t baking powder

1/2t salt

1T minced garlic

2t xantham or guar gum (you can leave this out, but the rolls will be grainier)

Nutritional Info

Calories: 56

Fat: 1.5 grams

Carbs: 6 grams

Cauliflower Rice

Ingredients

• 1 head of cauliflower
• ½ onion (or more, if you like onion)
• 1 tbsp coconut oil

Instructions

1. Wash cauliflower and pat dry. Separate into smaller, manageable pieces.
2. In a frying pan, melt the coconut oil. Add onion and cook until translucent.
3. Using a cheese grater, grate all of the cauliflower (you could use a food processor).
4. Add the cauliflower to the pan and cook for about 5 minutes (or to taste).

Mustard-Herb Panko Crusted Chicken Breasts

Mustard-Herb Panko Crusted Chicken Breasts from For the Love of Cooking

2/3 cup panko crumbs
1 tsp Italian seasoning
2 Tbsp fresh parsley, minced
1 1/2 Tbsp Parmesan cheese, grated
1 tsp fresh thyme, minced
2 (6 oz) chicken boneless, skinless chicken breasts
1/8 tsp salt and freshly cracked, pepper, to taste
3 Tbsp Dijon mustard
1 clove of garlic, minced
Cooking spray

Directions:

Preheat the oven to 450 F. Coat a baking sheet with tin foil and spray with cooking spray.

Pour the panko crumbs, Italian seasoning, parsley, Parmesan, and thyme onto a plate, mix until well combined. Season both sides of the chicken breasts with salt and pepper. Mix the mustard and garlic together then rub evenly all over each chicken breast. Roll each chicken breast in the panko mixture until coated; place on the baking sheet.

Bake for 20-25 minutes or until a meat thermometer reads 170 degrees. Let the meat rest for 3-4 minutes before slicing and serving.

Yield: 2 servings

Nutrition Information (per serving): 279 calories; 3.5 g. fat; 87 mg. cholesterol; 583 mg. sodium; 13.0 g. carbohydrate; 0 g. fiber; 42.5 g. protein