Category Archives for "Lean Poultry"

Razzle Dazzle Your Main Dish

Recently someone shared with me a new way to grill chicken. She had experimented with some spices and found a combination or two in her cupboard that were fantastic on her dinner that night.

It got me to thinking, because I love to make things simple but I also like to liven up my meals. I’ve experimented with a few seasonings in my kitchen and found a winning recipe (yes, I always win 🙂 ).

I just thought I’d share both of them with you. It is soon grilling season, so now is the time to “razzle-dazzle” your family with these two rubs.

Spices are a fantastic way to make your meal shine without adding any extra calories. In fact, many spices and herbs have health benefits, too.

Did you know paprika is an anti- inflammatory agent, while ginger can help prevent motion sickness? Garlic is one of the most helpful spices for the digestive tract. Adding these tasty spices to our foods can actually help keep from reaching for the Pepto-Bismol – who knew?

Got any great combos you would like to share? Put them in the comment section below and let us try your favorites, too.

Becky's Chicken Rub

  • 2½ teaspoons McCormick Garlic Pepper
  • 1 teaspoon seasoned salt

Mix both together and use as a rub on 4-5 chicken breasts an hour before grilling.

Ragin' Cajun Dry Rub

  • 2 teaspoons paprika
  • ½ teaspoon cayenne pepper
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 2 teaspoon onion powder
  • ¼ teaspoon oregano
  • 1 teaspoon thyme

Mix all of these and add to fish, chicken, or pork. Can be used as a rub or marinade. I use this on fish before making fish tacos – yummy. It is also fantastic on chicken. Pork ribs, need I say more?

Share your favorite dry rub or marinade with us. We’ve got plenty of grilling time ahead.

To your best health,
Coach Nancy

Sweet Potato, Kale & Chicken Patties

Sweet Potato, Kale & Chicken Patties
Recipe Type: Main Dishes
Author: Coach Nancy
These yummy patties can be eaten hot or cold, as a snack or as part of a meal, and are great on the go! You can also add chili powder to give it a little kick. Shout out to rockstar Marcy for sharing this recipe!
Ingredients
  • 1 pound bag kale, chopped finely
  • 2 green onions, chopped
  • 1 teaspoon salt
  • 2 cloves garlic, minced
  • 2 teaspoons paprika
  • 2 tablespoons rosemary, fresh or dried
  • 1-2 sweet potatoes, peeled
  • 1-3 pounds ground chicken
  • 2 eggs
  • 4 tablespoons coconut flour
  • Coconut oil
Instructions
  1. Chop kale in a food processer.
  2. Heat coconut oil in a pan and add green onion, kale, salt, garlic, paprika, and rosemary. Cook for a few minutes until kale is soft.
  3. While that is cooking, microwave the sweet potatoes until soft, about 10 minutes. Then chop the sweet potato into small cubes.
  4. Add kale mixture, sweet potatoes, ground chicken, eggs, and coconut flour to a large bowl.
  5. Once cooled enough to handle, mix everything together with hands until well combined.
  6. Form mixture into patties.
  7. Heat coconut oil in a pan and add patties to the pan. Cook about 5 or 6 minutes on each side until golden brown and cooked all the way through.
  8. OR, spray muffin tins with coconut oil and fill each with mixture. Bake at 350 degrees for 30 minutes.

 

 

Taco Stuffed Squash & Spanish Cauliflower Rice

Taco Stuffed Summer Squash Boats
Recipe Type: Main Dishes
Author: Coach Nancy
Sara from Epsom sent the recipe along to me and it was fabulous! Try it with the Spanish Cauliflower Rice below for a Mexican inspired meal.
Ingredients
  • 4 medium summer squash, cut in half lengthwise
  • 1 pound cooked chicken
  • 2 cups spinach
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • ½ teaspoon salt
  • ½ onion, chopped fine
  • ½ green pepper, chopped fine
  • 4 ounce can tomato sauce
  • ¼ cup water
  • ½ cup scallions or cilantro for topping
  • ½ cup salsa
Instructions
  1. Preheat oven to 400 degrees.
  2. On bottom of large baking dish, arrange squash face up.
  3. In a pan, add chicken, spinach, spices, onion, pepper, tomato sauce, and water, and stir to combine. Simmer 5-10 minutes.
  4. Fill each squash boat with chicken mixture. Cover with foil and bake 45 minutes or until squash is soft.
  5. Garnish and serve with salsa.

 

Spanish Cauliflower Rice
Recipe Type: Side Dishes
Author: Coach Nancy
Kirk from Concord sent me this recipe and it pairs perfectly with the Taco Stuffed Summer Squash Boats.
Ingredients
  • 4 cups “riced” cauliflower
  • 1 teaspoon coconut oil
  • ½ medium onion, finely diced
  • 2 medium plum tomatoes, diced small
  • 1 jalapeno, seeds & membrane removed, minced (or jarred jalapenos)
  • 2 cloves garlic, minced
  • 2 tablespoons tomato paste
  • ½ teaspoon cumin
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon kosher salt
  • Freshly ground black pepper
  • Chopped cilantro
Instructions
  1. Heat the oil in a large skillet over medium high heat. When hot, add the onions and jalapeno and sauté until just tender, about 2-3 minutes.
  2. Add the cumin, paprika and cayenne pepper, and cook until fragrant, about 2 minutes.
  3. Add the garlic, tomatoes, and cauliflower, and sauté until the cauliflower is just tender, about 2 minutes.
  4. Add the tomato paste, salt and pepper. Stir to evenly coat the vegetables and cook for 1 minute or until heated through.
  5. Garnish with chopped cilantro.

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Pad Thai Chicken

This is one of my favorite meals to load up on veggies all in one dish. Its yummy piping hot or just warm which makes it great in the middle of winter or the heat of summer. I've also substituted green beans for the snap peas. I think I will try a version with broccoli too.  Watch this recipe being made: click here

Paleo Pad Thai

Grilled chicken thigh or breast, diced (serving size for 2)

2 cups cooked spaghetti squash

1 cup snap peas, slivered

½ onion, sliced thin

2 eggs

1 Tbsp coconut aminos

Cooking fat of your choice

2 batches sunshine sauce

Heat about 1 tablespoon of cooking fat in a pan over medium-high heat. Sauté the onion and snap peas until crispy-tender. Not too long! Then set aside.

Heat a little more cooking fat in the pan. Pour in one egg and let it spread out into pancake. Mix the raw eggs with the coconut aminos. Cook the eggs in a flat sheet until they are set and beginning to brown, then flip to slightly brown the other side. Cut the eggs into strips then set aside.

Heat a little more cooking fat in the pan. Add the spaghetti squash, peas and onions, eggs and chicken. Stir fry until heated through. Add the sunshine sauce and stir fry until everything is mixed well and heated through.

Top with any or all of these:

Chopped cashews, almonds or sunflower seeds

Chopped scallions

Chopped cilantro

A squeeze of lime juice

Sunshine Sauce

2 Tablespoons Sunbutter

2 Tablespoons lime juice

½ clove garlic, crushed

½ teaspoon chili-garlic paste

1 teaspoon coconut aminos

Dried or fresh grate ginger to taste

2 Tablespoons water, if needed

Blend all ingredients together in a food processor or blender, except water. If desired, slowly add water until the sauce reaches your desired thickness.

Grilled Avocado Chicken Burgers

Grilled Avocado Chicken Burgers

A great friend of mine recently sent me this recipe. I am so glad she did. Best chicken burger I've ever had. 

1pound ground chicken breast

1 small avocado, cut into small cubes

1/2 onion, minced

1 teaspoon dry mustard powder

1 teaspoon  chili powder

1 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon paprika

1/4 teaspoon cumin

1/3 cup shredded zucchini, with liquid squeezed out

In a mixing bowl, combine all ingredients except the avocado. Once the spices are thoroughly mixed into the chicken, gently stir in the avocado. Make into patties. I grilled them over medium high heat for 7 minutes side but it depends on the size of your patties. These were delicious.

These chicken burgers were so good. I made extras. They easily became a packed lunch the next day. I served them with a side salad but they would go well with coleslaw, roasted asparagus, or steamed broccoli. Let me know what you added as a side dish for these beauties.  

To Your Best Health,

Coach Nancy​

Egyptian Chicken Skewers with Dukkah Crust

Egyptian Chicken Skewers with Dukkah Crust
Recipe Type: Main Dishes
Author: Coach Nancy
I love to try foods from other countries. This chicken is fantastic. Out of this world. You’ve got to try this. Seriously.
Ingredients
  • 1 cup nuts (any combination of hazelnuts, almonds, pistachios, cashews, pine nuts, macadamia nuts, etc)
  • 1/2 cup sesame seeds
  • 1/2 cup coriander seeds
  • 1/4 cup cumin seeds
  • 1 teaspoon sea salt
  • Freshly ground black pepper
  • 2 tablespoons Dijon mustard
  • 1/4 cup olive oil
  • 24 chicken tenders
  • 24 metal or bamboo skewers (if using bamboo skewers, soak them in water for 30 minutes before cooking)
Instructions
  1. Heat the oven to 350°F and arrange a rack in the middle.
  2. To make the Dukkah, toast the cup of nuts in one batch and the sesame, coriander, and cumin seeds in a separate batch. Let cool completely.
  3. Combine the nuts, seeds, sea salt, and black pepper in a food processor and pulse. The mixture may be fine or coarse, depending on personal preference, but be sure it is dry and crumbly. Over-mixing will turn it into a paste. You can also use a mortar and pestle or spice grinder for this.
  4. For the chicken skewers, combine mustard and olive oil in a bowl and season with salt and freshly ground black pepper.
  5. Toss chicken in mustard mixture until well coated.
  6. Put Dukkah in a wide, shallow dish and mix thoroughly.
  7. Roll each tender in the Dukkah mix until well coated.
  8. Thread chicken tender onto a skewer.
  9. Place chicken skewers on a baking sheet and place in the oven.
  10. Bake until the meat is firm and the Dukkah crust is golden, about 25 to 30 minutes.

 

Sweet Potato Sliders

Sweet Potato Sliders
Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 2 large sweet potatoes
  • 1 tablespoon extra virgin olive oil
  • Salt & pepper
  • 1½ pounds ground turkey or lean ground beef
  • 1 teaspoon garlic salt
  • 1½ teaspoons steak seasoning
  • 3-4 slices cooked bacon
  • Lettuce torn into small pieces (slider size)
Instructions
  1. Preheat oven to 400 degrees.
  2. Slice sweet potatoes into ¼ inch to ½ inch thick slices.
  3. Drizzle with olive oil and season with salt and pepper. Roast in oven for 20-30 minutes, flipping halfway through. You want edges to be slightly crispy.
  4. While potatoes are roasting, mix ground turkey (or ground beef) with garlic salt and steak seasoning.
  5. Shape into 8 to 10 mini patties (about ¼ cup meat each). Remember these are small patties. Look at the size of your sweet potato slices to judge what size to make each patty. The slices will be the bun.
  6. Place patties on a well-heated grill, flipping after 3-4 minutes, and cook until cooked through (and desired done-ness).
  7. Assemble burgers, placing a mini burger in between two roasted sweet potato slices. Garnish burgers with lettuce, bacon, guacamole, and/or mustard.
  8. Be creative. What do you like on your burger?
Notes
Note: I used McCormick Grill Mates Montreal Steak Seasoning.

 

Food Prep Friday – Chicken In Your Crock Pot

Food Prep Friday – Chicken In Your Crock Pot
Recipe Type: Main Dishes
Author: Coach Nancy
Keep making it easy! I love this one when I just know I won’t have any time to make dinner.
Ingredients
  • 1 whole chicken
  • salt and pepper
Instructions
  1. Place chicken in crockpot, salt and pepper it. Cover and turn crock pot on low. Cook 6-8 hours. Enjoy.
Notes
Variations:[br]Place a lemon pierced with a knife in the cavity of the bird along with several sprigs of fresh parsley.[br]Vary the spices by sprinkling inside and outside the bird with Cajun spices or thyme, paprika, and sage

 

Slow Cooker Thai Chicken

Slow Cooker Thai Chicken
Recipe Type: Main Dishes
Author: Coach Nancy
It took me about 10 minutes to put this recipe together. I used frozen peppers and onions so I only had to cut the chicken. The rest was a measuring process of each ingredient. So simple but so delicious!
Ingredients
  • 1 14-ounce can coconut milk
  • 1 cup chicken stock
  • ¼ cup Sun Butter
  • 1 tablespoon coconut aminos
  • 3 tablespoons red curry paste
  • 2 tablespoons minced fresh ginger
  • 2 tablespoons minced garlic
  • ¼ teaspoon crushed red pepper flakes
  • 2 lbs boneless, skinless chicken breast, cut into 1½ inch pieces
  • 3 cups peeled butternut squash, cubed into 1½ inch pieces
  • 2 red bell peppers, cored and sliced
  • 2 green bell peppers, cored and sliced
  • 1 large onion, thinly sliced
  • 2 tablespoons lime juice (about 1 lime)
  • Chopped fresh cilantro, for serving
Instructions
  1. In a 5-quart or larger slow cooker, stir together the coconut milk, chicken stock, sun butter, coconut aminos, curry paste, ginger, garlic, and red pepper flakes.
  2. Place the chicken breast, squash, red bell pepper, green bell pepper, and onion in the slow cooker and stir gently to coat with sauce.
  3. Cover and cook on high for 4 hours or on low for 8 hours.
  4. Immediately before serving, stir in lime juice.
  5. Serve garnished with cilantro.

 

Slow Cooker Coq Au Vin

Slow Cooker Coq Au Vin
Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 4 large chicken breasts
  • 1 cup fresh button mushrooms
  • ½ pound carrots, peeled and cut into chunky pieces, about 1 inch
  • 4 celery stalks, cut into chunky pieces, about 1 inch
  • ½ pound shallots, peeled
  • 3 ounces bacon, chopped
  • 1½ tablespoons fresh parsley, plus extra for serving
  • 2 cloves garlic, minced or pressed
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1/8 teaspoon black pepper
  • ½ teaspoon salt
  • 1 large tomato, finely chopped
  • 1 tablespoon white wine vinegar
  • 1½ cups chicken broth
  • 1 tablespoon olive oil
Instructions
  1. In a large Dutch oven, cook the bacon until crisp. Remove the bacon with a slotted spoon and set aside.
  2. In the same pan, working in batches, brown the chicken.
  3. Transfer the browned chicken, cooked bacon and the rest of ingredients to the slow cooker.
  4. Set the slow cooker on high setting, cover and cook until the chicken is fork-tender, about 2 hours.
  5. Using a slotted spoon, transfer chicken, mushrooms, carrots, celery and onions to a platter, discarding the bay leaf. Cover to keep warm.
  6. Pour a little of the broth over chicken and vegetables, sprinkle with chopped fresh parsley and serve.

 

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