Cheesy Cauliflower Rice with Broccoli and Chicken

Ingredients

  • 1 lb chicken breast (500g) (cut into bite-sized cubes)
  • 1 onion (diced)
  • 3 cups cauliflower (blended/chopped into fine “rice”)
  • 3 cups broccoli
  • 2 garlic cloves (minced)
  • 1/2 cup chicken broth
  • 1/2 cup cream cheese
  • 1 cup cheddar cheese (grated)
  • 1 tbsp paprika
  • 1 tsp ground coriander
  • to taste salt and pepper

Instructions

  • Heat up a skillet and sauté the chicken, onion, garlic, paprika, coriander, salt and pepper in a little bit of oil, until the chicken is cooked. About 5-10 minutes.
  • Add the cauliflower, broccoli and chicken stock and allow to cook for another 5-10 minutes, until the broccoli is cooked to your desired tenderness.
  • Add the cream cheese and stir until everything is melted and combined.
  • Take a bite and see if you need any more salt!
  • Now, top with the grated cheddar and slide under the broiler until the cheese is melted, golden and bubbly. (You can skip the broiler and allow the cheese to melt by putting a lid on the skillet for a couple of minutes if you desire).
  • Garnish with some freshly chopped parsley, and serve!

 

 

Source: https://www.livingchirpy.com/cheddar-broccoli-chicken-casserole-with-cauliflower-rice/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=532947248_1942013

Baked Chicken Parmesan

Ingredients

  • ½ cup unseasoned wholegrain breadcrumbs
  • 2 tablespoons grated parmesan (or romano) cheese
  • 1 teaspoon Italian seasoning
  • ½ teaspoon granulated garlic
  • ½ teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 tablespoon olive oil
  • 2lbs chicken cutlets
  • ¾ cup sauce
  • ¾ cup mozzarella cheese

Instructions

  1. Preheat oven to 375 degrees.
  2. In a medium bowl mix together the breadcrumbs, parmesan cheese, granulated garlic, onion powder, salt, and pepper.
  3. Coat a sheet pan with the olive oil.
  4. Dredge each chicken cutlet in the breadcrumb mixture and place on the sheet pan. Discard the rest of the breadcrumb mixture.
  5. Bake the chicken for 15 minutes. Turn over and bake for another 15 minutes.
  6. Remove the pan from the oven and spread 2 tablespoons of sauce and 2 tablespoons of shredded mozzarella cheese on each chicken cutlet.
  7. Place back in the oven and cook for 10 – 15 minutes or until sauce is hot and cheese is melted.
  8. Serve hot.

 

Source: https://www.organizeyourselfskinny.com/healthy-baked-chicken-parmesan/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=890943850_38645326_312821

Southwest Chicken Crockpot Recipe

Ingredients

  • 4 (8 oz.) boneless, skinless chicken breasts
  • 1 (15 oz.) can pinto beans, rinsed and drained, or 1 1/3 cup home cooked beans
  • 1 (15 oz.) can black beans, rinsed and drained, or 1 1/3 cup home cooked beans
  • 1 (28 oz.) can diced tomatoes in juice, low sodium is best
  • 1 lb. frozen and thawed organic corn
  • 1 (12 oz.) jar of your favorite salsa, no sugar added

Instructions

  1. Place the chicken breasts on the bottom of your slow cooker. Pour the tomatoes and salsa over that and then layer on the beans and corn.

  2. Cook on low for 5-7 hours, or until the chicken easily falls apart when the pot is stirred.

 

Source: https://www.thegraciouspantry.com/clean-eating-slow-cooker-southwestern-2-bean-chicken/

Broccoli Cauliflower Rice Chicken Casserole

INGREDIENTS

  • 2 pounds skinless boneless chicken breasts
  • 1 tablespoon olive oil
  • 2 10-ounce bags frozen cauliflower rice (or 1 head of cauliflower, riced and cooked)
  • 1 16-ounce bag frozen broccoli cuts
  • 2 large eggs, whisked
  • 3 cups, shredded mozzarella cheese
  • 2 teaspoons coarse sea salt
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 2 tablespoons butter, melted
  • 1 cup shredded Italian blend cheese

INSTRUCTIONS

  • Preheat oven to 400°F. Spray a large 3-quart baking dish with non-stick cooking spray or olive oil. Set aside.
  • Slice chicken breasts in half horizontally to make them thinner, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes.
  • While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions. Discard any excess water or moisture.
  • Remove chicken from oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.
  • In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder and butter. Toss together until fully combined.
  • Transfer casserole mixture to the prepared baking dish and top with the remaining Italian blend cheese.
  • Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes before serving.

 

Source: https://www.isabeleats.com/broccoli-cauliflower-rice-chicken-casserole/

Easy Chicken and Creamy Alfredo Zoodles (Low Carb, Keto, Gluten-Free)

Ingredients

  • 3 zucchinis medium

For The Chicken

  • 2 chicken breasts boneless, skinless
  • 1 tsp coconut oil
  • pinch himalayan salt or sea salt
  • pinch black pepper

For The Alfredo Sauce

  • 1 tsp butter grass fed
  • 1 tsp garlic minced
  • 1 cup heavy cream no sugar added
  • 4 oz cream cheese full fat
  • 1/2 cup parmesan graded
  • pinch himalayan salt or sea salt
  • pinch black pepper
  • 1/4 tsp garlic powder
  • 1/4 tsp oregano
  • 1/4 tsp basil

Instructions

  • Wash zucchini and then spiralize with a spiralizer to form zoodles. Place in a colander and soak with paper towels. You may sprinkle salt and let sit to extract liquid.
  • Heat coconut oil in a pan and fry chicken breasts on medium heat for 25 minutes, flipping halfway through, or until no long pink inside. Season with salt and pepper, or spices of choice. While cooking the chicken, start on the alfredo sauce and then the zoodles.
  • In a medium pot, heat butter on medium high heat. Add in the garlic and cook until fragrant, 1 minute. Add the cream, cream cheese, and parmesan. Whisk often and lower heat. Add in spices to taste and whisk until smooth and creamy. Keep warm, whisking every so often to prevent sticking.
  • In a large frying pan, transfer the zucchini noodles to it and cook on medium heat for 4-6 minutes, until al dente, or as desired.
  • Place cooked zoodles on a plate and pour desired amount of alfredo sauce on top, and mix in. Slice chicken and place on top of the zoodles. Serve immediately and enjoy!

source: https://northsouthblonde.com/easy-chicken-alfredo-zoodles/

Teriyaki Chicken with Broccoli

Ingredients

4 Servings
1 lb boneless, skinless chicken breast cut into 1 inch pieces
2 clove garlic minced
4 green onion chopped
1/2 cup low sodium chicken broth
2 tbsp light teriyaki sauce
2 cup brown rice
4 cup broccoli
salt (to taste)
black pepper (to taste)

Directions

30 minutes
1. Season chicken with salt and black pepper to taste. Spray a large nonstick skillet with cooking spray and heat over medium-high heat.
2. Add garlic and saute for about 1 minute. Add chicken and stir fry for 5 minutes or until browned on all sides. Add green onion and cook, stirring occasionally, for 2 minutes or until softened. Add chicken broth and teriyaki sauce and simmer for 5 minutes or until the chicken is cooked through and the sauce has reduced slightly.
3. Evenly divide brown rice among 4 plates or shallow bowls. Top each with about 1 cup each of chicken and broccoli.

MEAL MATH

Per Serving: Calories: N/A, Total Fat: g, Sat Fat: g, Sodium: mg, Carbs: g, Fiber: g, Sugar: g, Protein: g, Weight Watchers SmartPoints: 6
Source: http://www.slenderberry.com/recipes/teriyaki-chicken-broccoli/

15 Minute Healthy Roasted Chicken and Veggies (One Pan)

  • 2 medium chicken breasts chopped
  • 1 cup bell pepper chopped (any colors you like)
  • 1/2 onion chopped
  • 1 zucchini chopped
  • 1 cup broccoli florets
  • 1/2 cup tomatoes chopped or plum/grape
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon italian seasoning
  • 1/4 teaspoon (optional)

 

Instructions

  • Preheat oven to 500 degree F.
  • Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, Italian seasoning, and paprika. Toss to combine.
  • Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad.

Source:https://gimmedelicious.com/15-minute-healthy-roasted-chicken-and-veggies/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly

 

 

Pasta with Broccoli & Chicken Sausage

Ingredients

  • 2 tsp extra virgin olive oil
  • 4 c broccoli chopped
  • 9 oz whole wheat pasta
  • 1 onion diced
  • 4 sweet Italian chicken sausage links
  • 2 garlic cloves minced
  • 1/4 c grated Parmesan cheese
  • 1/4 c parsley fresh, chopped
  • sea salt to taste
  • black pepper to taste

Instructions

  • Chop the broccoli into florets and steam for 3-5 minutes until vibrant green but not mushy. Remove from the pot and set aside.
  • Fill the same pot of water and bring to a boil. Cook the pasta according to the package directions. Drain and set aside.
  • Meanwhile dice the onion, mince the garlic, and slice the chicken sausage into small rounds.
  • Heat the olive oil in a large skillet over a medium heat.
  • Add the onion and cook for 5 minutes until translucent.
  • Add the chicken sausage and cook for 6 minutes, stirring halfway through to flit the sausage so it browns on each side.
  • Add the garlic and the steamed broccoli to the pan. Cook for 1 minute until the garlic becomes fragrant.
  • Add the cooked pasta.
  • Top with grated Parmesan cheese and fresh chopped parsley. Season with salt and pepper according to your taste.

Source:http://www.carrieelle.com/21-day-fix-pasta-broccoli-chicken-sausage/

How to Add Variety to Meal Prep Chicken!

Lemon & Thyme Marinade

Ingredients

  • 1 pound boneless skinless chicken breast, cut into cubes
  • Zest from 1/2 lemon
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. fresh thyme diced
  • 1/2- 1 Tbsp. olive oil
  • 1/4 tsp. kosher salt
  • 1/4 tsp. fresh ground pepper
  • 1 small garlic clove minced

Instructions

  • Mix lemon zest, lemon juice, thyme, oil, salt, pepper and garlic together in a small bowl. Pour over chicken cubes and toss until coated.
  • Bake on baking sheet for about 20 minutes at 400ºF.

Cajun Rub Marinade

Ingredients

  • 1 pound boneless skinless chicken breasts, cut into cubes
  • 1/2 tsp. paprika
  • 1/2 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. Mexican oregano
  • 1/4 tsp. cayenne or more if desired
  • 1/4 tsp. kosher salt
  • 1/8 tsp. red pepper flakes or more if desired
  • drizzle coconut or olive oil

Instructions

  • Mix paprika, garlic powder, onion powder, oregano, cayenne, salt and pepper flakes together.
  • Sprinkle on raw chicken cubes, drizzle with coconut or olive oil and toss.
  • Bake on baking sheet for about 20 minutes at 400ºF.

Southwestern Marinade

Ingredients

  • 1 pound boneless, skinless chicken breast, cut into cubes
  • 1 small clove garlic, minced
  • 1 Tbsp. fresh lemon juice
  • 1/4 tsp. ground cumin
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. Mexican oregano
  • 1 Tbsp. diced fresh cilantro
  • 1/2 Tbsp. olive oil
  • 1/4 tsp. chili powder

Instructions

  1. Combine garlic, lemon juice, cumin, salt, pepper, oregano, cilantro, olive oil and chili powder in a small bowl. Toss with chicken cubes.
  2. Bake on baking sheet for about 20 minutes at 400ºF.

Source:https://www.yummyhealthyeasy.com/easy-meal-prep-chicken

 

 

Keto Chicken Thighs with Creamy Mushrooms Sauce

Ingredients

Chicken Thighs

750 g boneless skinless chicken thighs around 5-6 fillets
1 fresh lemon juice
2 garlic cloves minced
1 tsp dried thyme
1 tsp Rosemary
1 tsp Salt
1/2 tsp cracked black pepper
2 tbsp olive oil

Creamy Mushrooms Sauce

1 tbsp olive oil
250 g sliced fresh mushrooms
2 garlic cloves minced
1 tsp fresh parsley chopped
1 tsp dried thyme
1 tsp dried rosemary
1 cup Heavy Cream
1 tsp nutmeg
salt and black pepper
1/2 cup fresh parmesan cheese shredded

Instructions

Chicken Thighs

Pat chicken thighs dry with paper towel and trim off excess fat. Season the chicken thighs with lemon juice salt. Let it absorb the lemon juice for 15 minutes.

Combine the garlic cloves, thyme, rosemary, and pepper.

Coat the chicken evenly with the combined seasoning.

Heat 1 tablespoon of oil a large pan or skillet over medium-high heat and sear chicken thighs in batches until browned on each side and no longer pink in centre (about 8 minutes each side, depending on thickness).

Transfer to a plate; set aside and keep warm.

Creamy Mushrooms Sauce

On the same pan or skillet, put the olive oil and add the mushrooms. Season with salt and pepper and cook until soft (about 3 minutes).

Add the garlic, parsley, thyme and rosemary; sauté until fragrant (about 1 minute).

Stir in heavy cream, bring to a simmer, then reduce heat and continue cooking until sauce has thickened slightly. Add nutmeg. Stir in the parmesan cheese and allow it to melt through the sauce for a further 4 minutes, while occasionally stirring.

Return chicken to the pan. Taste test and season with salt and pepper to your taste. Garnish with fresh parsley and parmesan cheese. Serve immediately.

 

source:https://momsecrets.co/keto-chicken-thighs-mushroom-sauce/