Food4ThoughtWellness

Nutrition for Body and Soul

Hello to Fall Foods!

With Fall upon us… we hunker down to a different way of cooking!  This Balsamic Glazed Chicken looks yummy!  I love one-pot meals.  Less clean-up! ;))

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INGREDIENTS

  • 1/2 c. balsamic vinegar
  • 2 tbsp. honey
  • 1 1/2 tbsp. whole-grain mustard
  • 3 cloves garlic, minced
  • kosher salt
  • Freshly ground black pepper
  • 4 bone-in skin-on chicken thighs
  • 2 c. baby red potatoes, halved (quartered if large)
  • 1 tbsp. chopped fresh rosemary
  • 2 tbsp. extra-virgin olive oil, divided
  • 3-4 rosemary sprigs, for skillet

DIRECTIONS

  1. Preheat oven to 425°. In a large bowl, combine balsamic, honey, mustard, and garlic and season with salt and pepper. Whisk until combined. Add chicken thighs and toss until fully coated, then transfer to the fridge to marinate, at least 20 minutes and up to 1 hour.
  2. Meanwhile, prep potatoes: In a medium bowl, add potatoes and rosemary and season with salt and pepper. Add 1 tablespoon olive oil and toss until combined. Set aside.
  3. In a large skillet over medium-high heat, heat remaining tablespoon oil. Add chicken and marinade and sear, skin side down, 2 minutes, then flip and sear 2 minutes more. Add potatoes to skillet, nestling them between chicken, and top with rosemary sprigs.
  4. Transfer to the oven and bake until potatoes are tender and chicken is cooked through, 20 minutes. (If potatoes need longer to cook, transfer chicken to a cutting board to rest and continue cooking until tender.)
  5. Serve chicken and potatoes with pan drippings.

Enjoy!

Thank you Delish for this yummy recipe!

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Slow-Cooker Chicken Tikka Masala

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Ingredients

  • 1 15-ounce can crushed tomatoes
  • 1 medium onion, chopped
  • 2 cloves garlic, chopped
  • 2 tablespoons tomato paste
  • 2 teaspoons garam masala (Indian spice blend)
  • kosher salt and black pepper
  • 1 1/2 pounds boneless, skinless chicken thighs (about 8)
  • 1/2 English cucumber, halved and thinly sliced
  • 1/4 cup fresh cilantro leaves
  • 1 tablespoon fresh lemon juice
  • 1 cup basmati or some other long-grain white rice (brown rice or quinoa maybe good choices too)
  • 1/2 cup heavy cream (substitute as needed)
Step 1

In a 4- to 6-quart slow cooker, combine the tomatoes, onion, garlic, tomato paste, garam masala, ¾ teaspoon salt, and ¼ teaspoon pepper. Place the chicken on top of the vegetables, cover, and cook until the chicken is tender, on low for 7 to 8 hours or on high for 3 to 4 hours (this will shorten total recipe time).

Step 2

In a small bowl, toss the cucumber and cilantro with the lemon juice and ¼ teaspoon each salt and pepper. Cover and refrigerate for up to 8 hours.

Step 3

Twenty minutes before serving, cook the rice according to the package directions.

Step 4

Just before serving, stir the cream into the chicken tikka masala. Serve over the rice with the cucumber relish.

Chef’s Notes

* Total Time ranges from 4 hours, 10 minutes to 8 hours, 10 minutes

Thank you Real Simple for this recipe.

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HAHAHAHA!

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Chicken Saltimbocca

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This healthy chicken saltimbocca recipe makes an impressive, yet fast, classy dinner. Serve this Italian-inspired chicken with roasted broccoli rabe, baked asparagus spears, or serve over fresh spinach, etc.

  • 2 small boneless, skinless chicken breasts (5-6 ounces each) (I like Free-Range Organic)
  • ¼ teaspoon ground pepper
  • 2 thin slices prosciutto
  • 2-4 fresh sage leaves
  • 1½ teaspoons all-purpose flour (flour of your choice)
  • 1 tablespoon butter
  • 2 teaspoons extra-virgin olive oil
  • ¾ cup dry Marsala
  1. Put chicken breasts between pieces of plastic wrap and, using a rolling pin or the smooth side of a meat mallet, bash them to a thickness of about ¼ inch, but don’t bash so hard that they break up. Season with pepper. Wrap a slice of prosciutto around each chicken escalope and put a sage leaf or two on top. Lightly dust the chicken on both sides with flour.
  2. Heat butter and oil in a large skillet over medium heat. Cook the chicken until no longer pink in the middle, about 3 minutes per side. To check if it’s done, stick the tip of a sharp knife into it: the juice that runs out should be clear with no trace of pink. Transfer the chicken to a warm platter and cover with foil.
  3. Add Marsala to the pan and cook over high heat until thickened and reduced by about half, 3 to 4 minutes. Serve the sauce over the chicken.
  • It’s tricky to find individual chicken breasts small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find large chicken breasts, you’ll need just 1 breast for 2 servings—remove the tender and cut it in half crosswise before cooking.

Enjoy!

Thank you Eating Well for this idea!

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Tahini-Marinated Chicken Thighs with Cucumber-and-Tomato Salad

How to Make It

Step 1

To prepare chicken, combine first 10 ingredients in a bowl. Place 1/4 cup tahini mixture in a small bowl; reserve. Place remaining tahini mixture and chicken in a large ziplock plastic bag; seal, turning to coat chicken. Refrigerate 8 hours or overnight.

Step 2

Preheat grill to medium (350°F to 450°F). Coat grill grate with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with salt. Arrange chicken on grill grate; cover and cook 4 minutes on each side or until done. Arrange chicken on a platter; drizzle with reserved 1/4 cup tahini mixture.

Step 3

To prepare the salad, combine cucumber and next 6 ingredients (through 1/4 teaspoon salt) in a bowl; toss gently to combine. Serve cucumber salad with chicken and rice.

Enjoy!

 

(Thank you Cooking Light for this yummy recipe.)

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Watermelon and Arugula Chicken Salad

I don’t know about you…. but, In the summer I really don’t like to turn on the oven, or even the stove for that matter!  This looks like a yummy fresh, light, EASY summer salad! What do you think?

Summer CookBook

Ingredients

  • 4 cups cubed fresh watermelon (love watermelon in the summer!)
  • 1/3 cup thinly sliced red onion
  • 2 tablespoons chopped fresh mint
  • 1 (5-ounce) package arugula
  • 1/4 cup sliced almonds, toasted
  • 8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups) Grilled chicken would be a great option too!
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Combine watermelon, onion, mint, and arugula in a large bowl. Add almonds and chicken; toss to combine. Combine oil, rind, juice, salt, and pepper in a small bowl, stirring with a whisk. Add oil mixture to watermelon mixture; toss gently to coat.

Enjoy!

Thank you Cooking Light for this recipe!

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What’s in Your Fridge???

It’s Throw Together Thursday!!!

I had Organic boneless, skinless chicken thighs…

2 peppers

one onion

Arugula

Tarder Joe’s taco seasoning…(a little goes a long way, one pack lasts me through 5 or 6 dinners, and I like things hot… so beware!)

Coconut oil

Saute the peppers and onion in coconut oil. (The steam fogged my lens…ha!)

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When getting close to done add the arugula (spinach or kale would be good too!)

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Let the arugula wilt, then add the chicken and sprinkle the seasoning over the top.  The chicken cooks quickly!

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Eat alone or serve it over quinoa, or put it in a tortilla with some black beans…use whatever you have, make it easy!

Enjoy!!!

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Throw Together Thursdays!!

Sometimes I like to throw everything into one pot… Clean up is easier and so is the cooking!  Chop, then set it and forget it!!

First…open your fridge…hopefully there’s something in it worthwhile.  Chop..place in pot..season..cover and bake!

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Luckily I had chicken in the freezer that defrosts quickly!  I also had…mushrooms, brussels sprouts, beets, carrots, and a sweet potato!  Added a couple dollops of coconut oil, and season with your favorite seasonings.  Bake at 375* covered, approximately 45 minutes (depends on your oven).  Enjoy!  It was great for a rainy evening! Can you believe we had rain in California!!

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Chimichurri Sauce

My husband and I belong to a dinner club with 3 other couples.  The main stipulation is that you have to use recipes you have never tried before!!!  I tried a Chimichurri Sauce with grilled chicken (you can use tri-tip, etc.)!  I marinated the boneless, skinless, organic, free-range chicken breasts overnight… I doubled both recipes.

..Marinade..

3/4 cup olive oil

Juice of 1/2 lemon

1 T. garlic powder

1 T. freshly cracked pepper

1 1/2 tsp. sea salt

Like I said, I marinated the chicken overnight.

 

2 days ahead I made the Chimichurri Sauce..

..Chimichurri Sauce..

In a food processor or Vita-mix pulse

2 T. balsamic vinegar

1/2 cup packed parsley sprigs

7 garlic cloves

1/3 cup packed fresh rosemary leaves

2 T. fresh oregano leaves

1 T. lemon juice

1 1/2 tsp. each..red chile flakes and sea salt

(Coarsely chop)

While pulsing, pour in 2/3 cup extra-virgin olive oil.  Let sauce rest at least 1 hour, or chill up to 3 days, then bring to room temperature.

Serve over grilled chicken, beef, etc.

Enjoy!!

Stay tuned for more of the recipes I used!

 

I got all of the herbs out of my garden, which is so fun!

Enjoy!

 

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