by Emily Willis
Divide between plates and serve.
Enjoy!
Nutrition: calories 275, fat 12, fiber 1, carbs 3, protein 32
Special Chicken Skillet
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 pounds chicken breasts, skinless, boneless and cubed
1 tablespoon rice vinegar
4 tablespoons raw honey
6 tablespoons clean soy sauce
2 garlic cloves, minced
2 pounds cauliflower, florets separated
½ cup water
1 tablespoon whole wheat flour
2 tablespoons coconut oil
3 green onions, chopped
2 tablespoons sesame seeds
Quinoa, already cooked for serving
Directions:
In a bowl, mix 3 tablespoons honey with 3 tablespoons soy sauce, garlic and vinegar and stir well.
Add chicken, toss to coat and leave aside for now.
Heat up a pan with half of the oil over medium heat, add cauliflower, stir, cover, cook for 5 minutes and transfer to a bowl.
Heat up the pan with the rest of the oil over medium heat, drain chicken, reserving the marinade and add it to the pan.
Stir, cover pan and cook chicken for 5 minutes.
Meanwhile, in a bowl, mix the rest of the soy sauce with the rest of the honey, water, whole wheat flour and the reserved marinade and whisk well.
Add this to chicken, stir, cover and cook over low heat for 10 minutes more.
Take off heat, add cauliflower, stir well and divide between plates.
Add quinoa on the side, sprinkle green onions and sesame seeds on top and serve.
Enjoy!
Nutrition: calories 300, fat 4, fiber 5, carbs 10, protein 22
Great Chicken and Corn Soup
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 6
Ingredients:
8 cups clean chicken stock
2 teaspoons garlic powder
A pinch of salt
Black pepper to the taste
14 ounces canned coconut milk
1 and ½ cups green lentils
2 pounds chicken breasts, skinless, boneless and cubed
1/3 cup cilantro, chopped
3 cups corn
3 handfuls spinach
3 green onions, chopped
Directions:
In your slow cooker, mix stock with coconut milk, salt, pepper, garlic powder, chicken and lentils, stir, cover and cook on Low for 8 hours.
Add corn, green onions, cilantro and spinach, stir well, ladle into bowls and serve.
Enjoy!
Nutrition: calories 345, fat 12, fiber 10, carbs 20, protein 44
Chicken and Zucchini Noodles
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
4 zucchinis, cut with a spiralizer
1 pound chicken breasts, skinless, boneless and cubed
2 garlic cloves, minced
1 teaspoon coconut oil
A pinch of sea salt
Black pepper to the taste
2 cups cherry tomatoes, halved
½ cup almonds, chopped
For the pesto:
2 cups basil
2 cups kale, chopped
1 tablespoon lemon juice
1 garlic clove
¾ cup pine nuts
½ cup olive oil
A pinch of salt
Directions:
In your food processor, mix basil with kale, lemon juice, garlic, pine nuts, oil and a pinch of salt, pulse really well and leave aside.
Heat up a pan with the oil over medium heat, add garlic, stir and cook for 1 minute.
Add chicken, some salt and pepper, stir, cook for 4 minutes more and transfer to a bowl.
Heat up the pan again over medium low heat, add almonds, stir and toast them for a couple of seconds.
Add zucchini noodles, stir and cook them for 4 minutes.
Add chicken and garlic, cherry tomatoes and the pesto you’ve made at the beginning, stir gently, divide between plates and serve.
Enjoy!
Nutrition: calories 344, fat 8, fiber 7, carbs 12, protein 16
Chicken and Quinoa Casserole
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
1 cup quinoa, already cooked
3 cups chicken breast, cooked and shredded
14 ounces canned black beans
12 ounces corn
½ cup cilantro, chopped
6 kale leaves, chopped
½ cup green onions, chopped
1 cup clean tomato sauce
1 cup clean salsa
2 teaspoons chili powder
2 teaspoons cumin, ground
3 cups mozzarella cheese, shredded
1 tablespoon garlic powder
Cooking spray
2 jalapeno peppers, chopped
Directions:
Spray a baking dish with cooking spray.
In a bowl, mix quinoa with chicken breast, black beans, corn, cilantro, kale, green onions, tomato sauce, salsa, chili powder, cumin, garlic powder, jalapenos and mozzarella.
Stir, transfer to the baking dish, spread well, put in the oven at 350 degrees F and bake for 30 minutes.
Leave your casserole to cool down, slice and serve.
Enjoy!
Nutrition: calories 365, fat 12, fiber 6, carbs 22, protein 26
Simple Chicken and Broccoli
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 tablespoon olive oil
2 pounds chicken breasts, skinless, boneless and cubed
½ teaspoon allspice
1 teaspoon cumin, ground
A pinch of sea salt
Black pepper to the taste
2 yellow onions, chopped
1 carrot, shredded
3 garlic clove, minced
1 teaspoon olive oil
1 and ½ cups quinoa
3 cups hot water
1 pound broccoli, chopped
2 bay leaves
Directions:
Heat up a pot with 1 tablespoon oil over medium high heat, add chicken, half of the cumin, allspice, salt and pepper, stir and cook for 10 minutes.
Transfer this to a bowl and leave aside for now.
Heat up the pot again with 1 teaspoon oil over medium heat, add carrot, onion and garlic, stir and cook for 5 minutes.
Add quinoa, chicken, the rest of the cumin, water, salt, pepper and bay leaves, stir, cover, bring to a simmer, reduce heat to low and cook for 20 minutes.
Add broccoli, stir, cook for 5 minutes more, divide between plates and serve.
Enjoy!
Nutrition: calories 308, fat 7, fiber 4, carbs 20, protein 40
Simple Slow Cooked Chicken
Preparation time: 10 minutes
Cooking time: 6 hours and 5 minutes
Servings: 6
Ingredients:
2 pounds chicken breasts, skinless, boneless and cubed
2 yellow onions, chopped
4 garlic cloves, minced
2 teaspoons ginger, grated
2 teaspoons coriander, ground
2 teaspoons garam masala
4 teaspoons turmeric
1 teaspoon paprika
2 teaspoons cumin, ground
6 ounces tomato paste
A pinch of sea salt
Black pepper to the taste
14 ounces canned coconut milk
¼ cup whole wheat flour
Cooking spray
¼ cup cilantro, chopped
Directions:
Heat up a pan with some cooking spray over medium high heat, ad
d onions, garlic and ginger, stir and cook for 1 minute.
Add coriander, garam masala, turmeric, cumin, salt, pepper, paprika, coconut milk, tomato paste and flour, stir well, bring to a boil, reduce heat to low and cook for 4 minutes.
Transfer this to your slow cooker, add chicken, stir, cover and cook on Low for 6 hours.
Divide between plates and serve with chopped cilantro on top.
Enjoy!
Nutrition: calories 242, fat 4, fiber 2, carbs 12, protein 33
Delicious Crusted Chicken
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 and ¼ cups almonds, ground
3 chicken breasts, skinless, boneless, cut in halves and then in thin strips
1 tablespoon garlic, minced
1 teaspoon oregano, dried
A pinch of sea salt
Black pepper to the taste
Cooking spray
2 eggs
Directions:
In a bowl, mix ground almonds with garlic, oregano, salt and pepper and stir.
Crack the eggs into another bowl and whisk them well.
Dip chicken strips in the egg mix and then coat in almonds.
Arrange chicken strips on a baking sheet which you’ve greased with cooking spray before, put in the oven at 450 degrees F and bake for 15 minutes. Flip and bake for 15 minutes more.
Serve them hot.
Enjoy!
Nutrition: calories 70, fat 3, fiber 1, carbs 2, protein 7
Tasty Chicken and Artichokes
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 8
Ingredients:
2 yellow onions, chopped
2 pounds chicken thighs, skinless, boneless and chopped
5 garlic cloves, minced
2 tablespoons avocado oil
16 ounces canned artichoke hearts, drained and chopped
1 tablespoon maple syrup
2 cups water
A pinch of sea salt
Black pepper to the taste
2 tablespoons parsley, chopped
Directions:
Heat up a pot with half of the oil over medium heat, add chicken, cook for 4 minutes on each side and transfer to a bowl.
Heat up the pot again with the rest of the oil over medium high heat, add garlic and onion, stir and cook for 1 minute.
Add water, maple syrup, artichokes, salt and pepper, stir well, bring to a simmer and cook for 3-4 minutes.
Return chicken to the pot, stir, cover, reduce heat to low and simmer for 45 minutes.
Take off heat, add parsley, stir well, divide into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 4, fiber 4, carbs 10, protein 24
Delicious Chicken and Green Beans
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 and ½ pounds chicken breasts, cubed
2 tablespoons avocado oil
2 pounds green beans, trimmed
25 ounces canned tomato sauce
2 tablespoons parsley, chopped
6 ounces canned tomato paste
A pinch of black pepper to the taste
Directions:
Heat up a pan with half of the oil over medium heat, add chicken, stir, cover, cook for 5 minutes on each side and transfer to a bowl.
Return pan to medium heat with the rest of the oil, add green beans, stir and cook for 10 minutes.
Return chicken to the pan, add black pepper, tomato sauce, tomato paste and parsley, stir, cover and cook for 5 minutes more.
Take off heat, divide between plates and serve right away.
Enjoy!
Nutrition: calories 200, fat 4, fiber 2, carbs 6, protein 12
Great Chicken Curry
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
A small ginger piece, grated
1 yellow onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
2 red bell peppers, chopped
14 ounces coconut milk
2 tablespoons maple syrup
2 tablespoons yellow curry powder
2 teaspoons turmeric
2 tablespoons whole wheat flour
A pinch of sea salt
Black pepper to the taste
4 cups cauliflower, florets separated and chopped
1/3 cup cilantro, chopped
1 and ½ pounds chicken breasts, skinless, boneless and cubed
1/3 cup green onions, chopped
Brown rice, already cooked for serving
Directions:
Heat up a pot with the oil over medium heat, add garlic, onion, bell peppers and ginger, stir and cook for 7 minutes.
Add maple syrup, curry powder, turmeric, flour, chicken, cauliflower, salt and pepper, stir, bring to a boil, cover and simmer for 20 minutes.
Add green onions and cilantro, stir, divide between plates and serve with brown rice on the side.
Enjoy!
Nutrition: calories 220, fat 6, fiber 3, carbs 8, protein 27
Flavored Lemon Chicken
Preparation time: 1 hour and 10 minutes
Cooking time: 18 minutes
Servings: 8
Ingredients:
4 chicken breasts, skinless, boneless and halved
2 rosemary sprigs
Juice of 1 lemon
Zest from 1 lemon, grated
1 garlic clove, minced
A pinch of sea salt
Black pepper to the taste
Cooking spray
8 lemon slices
For the green beans:
6 garlic cloves, minced
2 teaspoons olive oil
1 pound green beans
Directions:
In a bowl, mix chicken breast halves with rosemary sprigs, lemon juice, lemon zest, 1 garlic clove, salt and pepper, toss well, cover and leave aside for 1 hour.
In another bowl, mix green beans with olive oil and 6 garlic cloves, toss to coat and also leave aside for now.
Heat up your kitchen grill over medium heat, spray some cooking oil, add chicken pieces, grill for 6 minutes on each side and divide between plates.
Add green beans to the grill, cook them for 3 minutes on each side and add next to chicken pieces.
Serve with lemon slices on the side.
Enjoy!
Nutrition: calories 123, fat 2, fiber 0, carbs 1, protein 22
Chicken Noodle Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
1 big chicken breast, skinless, boneless and cubed
10 cups clean chicken stock
2 carrots, chopped
1 tablespoon olive oil
1 pound cabbage, shredded
2 bay leaves
2 potatoes, chopped
3 tomatoes, chopped
A pinch of sea salt
Black pepper to the taste
4 ounces spelt noodles
1/3 cup parsley, chopped
2 garlic cloves, minced
Directions:
Put the stock in a pot and bring to a simmer over medium heat.
Add cabbage, bay leaves and chicken, stir, cover and cook for 10 minutes.
Add oil, tomatoes, carrots, potatoes, salt and pepper, stir, cover again and cook for 10 minutes.
Add noodles, stir, cover and cook for 5 minutes more.
Add parsley and garlic, stir, take off heat, ladle into bowls and serve.
Enjoy!
Nutrition: calories 234, fat 3, fiber 5, carbs 20, protein 20
Grilled Chicken Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 chicken breast halves, skinless and boneless
1 tablespoon clean soy sauce
2 tablespoons lime juice
2 tablespoons olive oil
2 tablespoons clean mango chutney
¾ teaspoon ginger, grated
Cooking spray
1 cup mango, peeled and chopped
1 small avocado pitted, peeled and chopped
8 cups salad greens
A pinch of salt
Black pepper to the taste
Directions:
In a bowl, mix olive oil with chutney, lime juice, ginger and soy sauce and stir very well.
Put chicken breasts in another bowl, add 2 tablespoon chutney mix, toss to coat and leave aside for a few minutes.
Spray some cooking oil on your kitchen grill, heat it up over medium high heat, add chicken, cook for 4 minutes on each side, transfer to a cutting board, leave to cool down, slice into thin strips and put in a salad bowl.
Add mango, avocado and greens, drizzle the rest of the chutney dressing, add some salt and pepper, toss to coat, arrange salad on plates and serve.
Enjoy!
Nutrition: calories 300, fat 6, fiber 3, carbs 10, protein 20