Latest Health News in Crofton - Nutritional Healing Center

20-Minute Sheet Pan Chicken and Veggies

5/29/2019

INGREDIENTS

1 1/2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
1 1/2 pounds broccoli, cut into bite-sized florets
2 (8-ounce) bags mixed baby bell peppers (or 2 large bell peppers), cut into 1-inch chunks
3 tablespoons olive oil
4 cloves garlic, smashed
1 tablespoon coarsely chopped fresh rosemary leaves, or 1 teaspoon dried Italian seasoning or Italian herb blend
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

INSTRUCTIONS

Arrange a rack in the middle of the oven and heat to 500°F. Place a rimmed baking sheet in the oven while it is heating.
Place all the ingredients in a large bowl and toss to combine. Remove the hot baking sheet from the oven. Add the chicken and vegetable mixture and arrange into a single layer.
Return to the oven and turn the heat down to 475°F. Roast, stirring halfway through, until the chicken is cooked through and the vegetables are tender, 15 to 20 minutes total.

Recipe from The Kitchn

Chicken Adobo Meal Prep

5/15/2019

INGREDIENTS

8 chicken legs about 2 pounds
5 cloves garlic minced and divided
1 cup Coconut Aminos
2 tbs olive oil divided
1 1/2 cup Water
1 tbsp peppercorns
3 bay leaves
1 tbsp white wine vinegar

For Serving

4 cups riced cauliflower cooked
4 cups green beans steamed

INSTRUCTIONS

Add chicken, half of the minced garlic, and the coconut aminos to a container, and let marinate for 1 hour, or up to overnight.
In a skillet, add 1 tablespoon olive oil, and then remove chicken from marinade and brown chicken on all sides on medium high heat for 7-10 minutes.
Remove browned chicken from pan. Add remaining 1 tablespoon olive oil, and remaining half of the minced garlic, and saute garlic for 2-3 minutes to begin to brown.
Add the chicken back into the pan with the garlic, and pour on the remaining marinade. Add water, whole peppercorns, and bay leaves, and bring to a simmer. Reduce heat, and add a lid, and continue simmering the chicken for 20 minutes until the chicken is cooked through.
Serve with cauliflower rice and green beans for a Whole30 version of a classic Filipino meal.

Recipe and photo from Meal Prep On Fleek

Apple and Sweet Potato Chicken Sheet Pan Dinner

5/7/2019

INGREDIENTS

1 large sweet potato, cut into ¾ inch pieces (about 3 cups)
2 cored apples, cut into ¾ inch pieces (I used Gala)
1 medium red onion, peeled and cut into ¾ inch pieces
2 tablespoons coconut oil
1 teaspoon salt
1 teaspoon chili powder
½ teaspoon fresh or dry thyme
½ teaspoon allspice
1 pound chicken thighs

INSTRUCTIONS

Preheat the oven to 375 degrees F.
Mix the spices together in a small bowl.
Coat the potato, apple, and onion in coconut oil.
Sprinkle half of the seasoning mixture onto the vegetables and mix to coat.
Spread the vegetables and apple mixture into a single layer on a lined 13x18 inch sheet pan.
Season both sides of the chicken with the other half of the seasoning mix.
Place the chicken on top of the vegetables.
Roast in the oven for 25-30 minutes until sweet potatoes are tender and chicken is cooked through.
Serve immediately.

Recipe and Photo from The Organic Dietitian

Chicken Meatball& Roasted Vegetable Sheet Pan Dinner

5/3/2019

INGREDIENTS

4 tablespoons olive oil, divided
1 1/4 pounds (565g) yukon or golden potatoes
1 pound (450g) chicken meatballs (raw or cooked) OR raw chicken sausage
1 pound (450g) broccoli crowns
1 pound (450g) carrots
salt and pepper, to taste
enchilada or pasta sauce for brushing on meatballs (optional)

INSTRUCTIONS

Preheat oven to 400ºF (205ºC). Slide oven racks into the upper and lower third positions. Grease 2 rimmed baking sheets with 2 teaspoons of olive oil on each pan. Alternatively, you can line both baking sheets with parchment paper. You wouldn’t need to grease the parchment paper.
If you are using raw or cooked chicken meatballs, set them aside. If you are using raw chicken sausage, chop them into 1-inch chunks. I like digging the ground meat out of the casing and shaping the meat into meatballs.
Chop broccoli browns in to florets. Slice carrots into 1/4-inch thick sticks that are about 3 or 4 inches long. You can also use baby carrots for this. I recommend slicing the thicker carrots in half. Chop potatoes into 1/2-inch chunks.
Toss potatoes with 1 tablespoon of olive oil and a generous pinch of salt. Spread the potatoes over the 2 baking sheets. Slide the baking sheets onto the upper and lower third oven racks and bake potatoes for 20 to 25 minutes.
Toss broccoli florets with 1 tablespoon of olive oil and a pinch of salt. In a separate bowl, toss carrot sticks or baby carrots with 2 teaspoons of olive oil and a pinch of salt.
Remove baking sheets from the oven, and give the potatoes a stir. Spread out the broccoli, carrots and meatballs onto both baking sheets. Bake everything for 15 minutes, until the meatballs are cooked through. The meatballs should register at 165ºF (75ºC). (NOTE: If you are using cooked meatballs, you only need to bake them for 8 to 10 minutes. Add cooked meatballs onto the baking sheet last.)
Remove baking sheets from the oven and season everything with salt and pepper to taste. Brush some sauce on the meatballs, if you like.

Recipe and Photo from Healthy Nibbles

One-Pan Sweet Potato Broccoli Chicken Bake

5/3/2019

INGREDIENTS

1 lb. boneless, skinless chicken breast or thighs, cubed
3–4 cups broccoli florets
1 large sweet potato, ¼ inch small cubes–small cubes are key (~1 1/2 cups cubed)
2/3 cup red onion, chopped
2 cloves garlic, minced
1/4 cup raisins or refined sugar-free cranberries (we like Made in Nature)
3 Tbsp. chopped walnuts or nuts of choice*
1/3 cup olive oil or avocado oil
1 ½ tsp. Italian seasoning, dried
1/2 tsp. sea salt
¼ tsp. pepper

INSTRUCTIONS

Preheat oven to 375 °F.
Line a baking sheet with parchment.
On the pan, combine the broccoli, sweet potato, onion, garlic, raisins and walnuts. Drizzle with oil, add seasonings, salt and pepper and toss to coat. Spread evenly amongst the pan, cover with foil and bake for 12 minutes.
After the 12 minutes remove from oven, add chicken, toss and place back in oven to bake for another 8 minutes. Then again remove from oven, toss once more and place back in oven without foil this time and bake for another 5-10 minutes or until chicken is cooked through and sweet potatoes are soft.

Recipe and Photo from The Real Food Dietitians

Easy Healthy Cashew Chicken Sheet Pan Dinner

5/3/2019

Ingredients

4 cups Cauliflower, cut into florets
2 large Fresh Tomatoes, quartered (like Hot House tomatoes)
1 medium Red Onion, roughly chopped
2 tablespoons Coconut Oil, melted
1 tablespoon Yellow Curry Powder, plus 1/2 teaspoon, divided
Sea Salt and Freshly Ground Black Pepper
2/3 cup Roasted Cashews, (salted)
1 pound Boneless Skinless Chicken Breast, (4 small breasts)
1 large Egg White
2 cups Cucumber, thinly sliced and halved
Chopped Fresh Mint, for garnish
Minced Fresh Cilantro, for garnish

Directions

Preheat your oven to 425°F.
Place the cauliflower florets, quartered tomatoes and chopped red onion into a large bowl. Toss with the coconut oil and sprinkle with 1 1/2 tsp of the curry powder, reserving the rest for later, until well combined and the curry powder is evenly dispersed. Place on a large, rimmed baking sheet in one layer and sprinkle generously with salt and pepper.
Add the remaining curry powder, the cashews and a pinch of salt and pepper into a SMALL food processor (mine is 3 cups) and pulse until broken down, but leaving some cashews a little chunky for texture.
Dry the chicken breasts off and place the egg white into a shallow, sided plate. Additionally, place the cashews into a shallow, sided plate. Dredge a chicken in the egg white, gently shaking off any excess, and then press into the cashews. Flip and press the other side into the cashews, lightly pressing to adhere cashews both sides of the chicken.
Place the chicken breast onto a small cooling rack (one that fits on your sheet pan, and preferably one with legs so it sits over the veggies. This allows both sides of the chicken to cook and get crispy.) Repeat with the remaining breasts.
Place the cooling rack on top of the sheet pan, over top of the veggies, and bake until the chicken reaches an internal temperature of 165°F, which takes about 14-15 minutes.
Once cooked, toss the fresh cucumbers onto the pan, and garnish with mint and cilantro.
DEVOUR.

Recipe and Photo from Food Faith Fitness

Chicken Ramen With Zucchini Noodles

4/1/2019

Ingredients

1 tbsp. coconut oil
1 small onion, finely chopped
1 garlic clove, finely chopped
1 tsp. sliced red chili (optional)
4 cups chicken broth
2 chicken breasts, skinless & boneless
2 tbsp. coconut aminos
1 1/2 cups broccoli
1 cup shimeji mushrooms
2 cups zucchini noodles
Salt, to taste
Lemon juice, to taste
Bean sprouts, to serve
Fresh cilantro, to serve
Fresh sliced chili, to serve
Green onions, to serve

Preparation

In a pot, melt the coconut oil and add the onion.
Fry until the onion is soft and translucent, then add the garlic and chili.
Fry until fragrant, then pour in the chicken broth.
Add the chicken breasts and allow to poach until just cooked. Remove the chicken breasts and set aside.
Add the coconut aminos, broccoli and shimeji mushrooms to the broth and allow to cook for 5 minutes; then add the zucchini noodles and cook for another 5 minutes.
Season with salt and lemon juice.
Serve the vegetables and broth topped with sliced chicken, bean sprouts, cilantro, fresh chilies and green onions.

Recipe from Paleo Leap

Coconut Lime Chicken Soup

4/1/2019

Ingredients

2 lbs. cooked chicken, cut into pieces;
15 oz. coconut milk; (1 can + a few tablespoons)
3 cups chicken broth;
¼ cup lime juice;
3 medium carrots, shredded;
1 cup broccoli, shredded;
1 cup rutabaga, shredded;
2 tsp. Thai seasoning; (instructions below)
1 lime cut into wedges;
Sea salt and freshly ground black pepper;

Ingredients for the Thai seasoning

1/2 tsp. curry powder;
1/4 tsp. cinnamon;
1/4 tsp. ginger;
1/4 tsp. chili powder;
1/4 tsp. paprika;
1/4 tsp. salt;

Preparation

Combine the chicken broth, coconut milk, lime juice, Thai seasoning, shredded vegetables and chicken pieces in a large saucepan. Season to taste with salt and pepper.
Bring the soup to a boil, then reduce the heat and let it simmer, covered, for 15 minutes or until the vegetables are getting slightly tender.
Serve warm, with lime wedges.

Recipe from Paleo Leap

Chicken and Avocado Soup

3/21/2019

Ingredients:

2 tsp olive oil
1-1/2 cups scallions, chopped fine
2 cloves garlic, minced
1 medium tomato, diced
5 cups reduced sodium chicken broth
2 cups shredded chicken breast (12 oz)
8 ounces (from 2 small) ripe hass avocados, diced
1/3 cup chopped cilantro
4 lime wedges
kosher salt and fresh pepper, to taste
1/8 teaspoon cumin
pinch chipotle chile powder (optional)

DIRECTIONS:

Heat a large pot over medium heat.
Add the oil, 1 cup of scallions and garlic. Sauté about 2 to 3 minutes until soft then add the tomatoes and sauté another minute, until soft.
Add chicken stock, cumin and chile powder and bring to a boil. Simmer, covered on low for about 15 minutes.
In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge.

Recipe and Photo from: Skinnytaste

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