Healthier Chicken Parmesan with Zucchini Noodles

 From: https://pinchofyum.com/20-minute-healthy-chicken-parmesan

INGREDIENTS

• 1/4 cup whole wheat breadcrumbs
• 1/4 cup panko bread crumbs
• 1/4 cup Parmesan cheese
• 1 teaspoon dried Italian herbs
• salt and pepper
• 2 tablespoons oil
• 4 chicken breasts (about 1 pound)
• 1 1/2 cups tomato sauce
• 4 slices fresh mozzarella cheese
• 2 zucchinis

1. Prep: Preheat the oven to 425 degrees. Toss the breadcrumbs, panko, and Parmesan in a shallow dish with the Italian herbs, salt, and pepper. Heat the oil in a medium ovenproof skillet over medium heat.
2. Fry: Cut the chicken breasts into a total of four pieces (for example, if there are two breasts, cut each in half – pound them a little thinner and wider if you want) and dredge the chicken in the breadcrumbs so that they stick all over the surface of the chicken. Add the chicken to the hot skillet and fry for 3-4 minutes on each side. You want the outside to be golden brown – the inside can finish cooking in the oven.
3. Bake: Transfer the skillet to the oven and bake for 5-10 minutes or until the chicken is fully cooked. Add the sauce and place a slice of mozzarella cheese on top of each piece of chicken. Return to the oven for a few more minutes or until the cheese is bubbling and lightly browned.
4. Finish: While the chicken finishes, cut the zucchini into thin shreds or use a spiralizer to create zucchini noodles. I sautés the zucchini noodles in a pan with a little oil.  You can also steam them or boil them.  They don't take long to cook and some people like to eat them raw, we preferred them softened and cooked. Serve the chicken and sauce over the raw zucchini noodles and sprinkle with Parmesan and parsley.

Amazing...can't get enough..Quinoa Salad

From: https://www.inspiredtaste.net/wp-content/uploads/2019/01/Easy-Quinoa-Salad-Recipe-1-1200.jpg

FOR THE SALAD

1 cup uncooked quinoa

2 cups water

1/2 medium English cucumber, diced (1 cup)

1 medium bell pepper, chopped (1 cup)

1 baby bok choy, chopped (2 cups)

1/2 cup (65 grams) nuts and seeds like walnuts, pine nuts, pepitas or sunflower seeds

1/4 cup (35 grams) dried fruit, blueberries or cranberries

1/2 cup coarsely chopped fresh herbs; use any combination of fresh parsley, cilantro, basil, dill or mint

1 (15-ounce) can chickpeas or 1 1/2 cups cooked chickpeas

FOR THE DRESSING

1/4 cup extra-virgin olive oil

1/4 cup apple cider vinegar

1 teaspoon Dijon mustard

1/2 teaspoon honey

1/2 teaspoon fine sea salt, plus more to taste

1/4 teaspoon fresh ground black pepper

Juice from 2 to 3 lemon wedges, optional

DIRECTIONS

• COOK QUINOA

Add quinoa to a fine mesh strainer, and then rinse under cool water for 30 seconds to a minute. Alternatively, add the quinoa to a bowl and cover with cool water. Move the quinoa around the bowl, and then drain the water and repeat once more, so the quinoa has been rinsed.

Shake the quinoa of any excess liquid. Combine the rinsed quinoa and water in a medium saucepan over medium-high heat. Bring to a boil then reduce to a low simmer and cook, uncovered, until the liquid is absorbed by the quinoa, 10 to 15 minutes.

Move the saucepan off of the heat and cover for five minutes. This extra time allows the quinoa to steam and “fluff up.” Uncover, and then fluff the quinoa with a fork. Set aside to cool slightly.

• MAKE THE SALAD

When the quinoa has cooled slightly, in a large bowl, combine the quinoa, chickpeas, cucumber, bell pepper, bok choy, nuts, seeds, dried fruit, and the herbs.

In a small bowl, whisk the olive oil, apple cider vinegar, mustard, honey, salt, and pepper until blended.

Pour the dressing over the salad and toss well. Taste then adjust with additional salt and pepper as needed. For an extra pop of flavor, spritz the juice from a few lemon wedges over the salad. Serve.

TIPS

• The quinoa salad will keep, tightly covered, in the refrigerator for 3 to 5 days.
• As a substitute for the dried fruit, consider adding 1/2 to 1 cup of fresh fruit like blueberries, diced apple or chopped mango.

Thai Chicken Lettuce Wraps

Edited From: https://tastesbetterfromscratch.com/thai-chicken-lettuce-wraps/

Ingredients

• 2 teaspoons olive oil
• 1/2 pound boneless skinless chicken breasts (or tenders), chopped into very small pieces*
• 4 cloves garlic , minced
• 1/2 cup yellow onion , chopped
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 carrot , shredded
• 1/2 cup cabbage , finely shredded (red, green, or napa)...bought a pre shredded bag
• 3 green onions , chopped

For the sauce:

• 1/3 cup sweet chili sauce
• 1 heaping Tablespoon peanut butter , smooth or crunchy
• 1/2 teaspoon freshly grated ginger (or 1/4 teaspoon ground ginger)
• 2 teaspoons low-sodium soy sauce
• 1/4 cup fresh cilantro , chopped
• crushed red pepper flakes to taste
• 1 head Boston Bib lettuce (or romaine)

Instructions

• Heat oil in a large skillet over medium. 
• Add chicken, garlic, onions, salt and pepper and cook, tossing occasionally, until chicken is cooked through. 
• Add the carrots, cabbage, and green onions, and cook for 2 more minutes.
• In a small bowl combine the sweet chili sauce, ginger, peanut butter, soy sauce, and crushed red pepper. Stir until smooth. 
• Add sauce to the pan. Add cilantro. toss everything until combined. 
• Spoon mixture into individual lettuce cups. Should fill about 8 lettuce cups.
• You might also like Cashew Chicken Lettuce Wraps!

BLT Salad and homemade ranch dressing

From: https://www.twopeasandtheirpod.com/blt-salad/

To make dressing whisk together, (refrigerates up to a week)

• Plain Greek yogurt (can use sour cream) 
• Milk or buttermilk
• Lemon juice
• Fresh chives
• Dill
• Garlic powder
• Onion powder
• Dried parsley
• Salt and pepper

For the salad combine: 

• cook and chop about 8+ slices bacon
• 1 head Romaine lettuce, washed and chopped (about 8 cups)
• 2 cups grape tomatoes, halved
• 1 large ripe avocado, pitted, peeled, and sliced
• 2 cups croutons 
• ¼ red onion, thinly sliced

Sausage and Bean Soup with pasta

Edited From: https://www.keyingredient.com/recipes/184273063/sausage-and-bean-soup-with-pasta/

INGREDIENTS

• 1 15-ounce can of cannellini beans or any beans you like, drained
• 1 pound ground sausage, turkey or pork (I used Italian sausage) 
• 1/2 medium onion, diced
• 1/2 medium carrot, diced
• 3 tablespoons olive oil
• 2 garlic cloves, minced
• 1 15-ounce can diced tomatoes
• 6 to 8 cups chicken broth
• 1 teaspoon dried thyme
• 1 bay leaf
• salt and pepper
• 1 cup ditalini pasta, or any small pasta
• grated Parmigiano Reggiano cheese
• (I have frozen Parmesan rinds that I add to the broth while it's simmering, if you have those) 

In a large pot, brown the sausage. Remove from pot. If there is a lot of fat left in the pot, pour this out but do not wipe out pot. Add onion, carrot and olive oil and saute for 2-3 minutes until soft. Add garlic and saute about a minute more. Add the tomatoes, chicken broth, thyme, bay leaf, some salt and pepper and the drained beans and the sausage and cover the pot. Cook for an hour over low heat, at a gentle simmer.

Add the pasta and cook, uncovered, until the pasta is tender. Check the seasoning and add more salt and pepper to taste. If the soup is too thick for your liking, add some more chicken broth.
++ I cook the pasta separate and add to each bowl so that the pasta doesn't soak up all the broth of the leftovers. 

Serve with grated cheese on top and an extra drizzle of olive oil.

Variation: Add a couple of handfuls of fresh chopped greens like spinach, chard, etc. to the last 15 or 20 minutes of cooking time.

Fold-over tortilla bake

Ingredients

• 1 pound ground beef
• 1 cup chopped onion
• 2 cans (14-1/2 ounces each) stewed tomatoes
• 1 cup enchilada sauce
• 1 to 2 teaspoons ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 12 flour or corn tortillas (6 inches)
• 6 ounces cream cheese, softened
• 1 can (4 ounces) chopped green chiles, drained
• 1 cup shredded Monterey Jack cheese
• Minced fresh cilantro, optional 

Directions

• 1. In a large skillet, cook ground beef and onion until beef is no longer pink; drain. Stir in the tomatoes, enchilada sauce and seasonings. Bring to a boil. Reduce heat and simmer, covered, for 5 minutes. Pour half the meat sauce into a 13x9-in. baking dish. Set aside. 
• 2. Wrap the stack of tortillas in foil; warm at 350° for 8-10 minutes. Spread warm tortillas with cream cheese and top with chiles. Fold tortillas in half. Arrange folded tortillas over meat sauce; pour remaining sauce over top. 
• 3. Cover and bake at 350° for 15 minutes. Sprinkle with cheese; bake until cheese is melted, about 5 minutes longer. If desired, top with cilantro

Sheet Pan Chicken Fajitas

INGREDIENTS:

• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano
• 1 teaspoon smoked paprika
• Kosher salt and freshly ground black pepper, to taste
• 1 1/2 pounds boneless, skinless chicken breasts, cut into thin strips
• 1 red bell pepper, cut into strips
• 1 yellow bell pepper, cut into strips
• 1 orange bell pepper, cut into strips
• 1 red onion, cut into wedges
• 3 cloves garlic, minced
• 3 tablespoons olive oil
• 1/4 cup chopped fresh cilantro leaves
• 2 tablespoons freshly squeezed lime juice
• 6 (8-inch) flour or corn tortillas, warmed

DIRECTIONS:

1. Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. In a small bowl, combine chili powder, cumin, oregano, paprika, 1 1/4 teaspoons salt and 1 1/4 teaspoons pepper.
3. Place chicken, bell peppers, onion and garlic in a single layer onto the prepared baking sheet. Stir in olive oil and chili powder mixture; gently toss to combine.
4. Place into oven and bake for 25 minutes, or until the chicken is completely cooked through and the vegetables are crisp-tender. Stir in cilantro and lime juice.
5. Serve immediately with tortillas and toppings as you wish (avocado, sour cream, cheese, etc..)

Broccoli and Rice Bake

Recipe Found on https://www.recipestonourish.com

INGREDIENTS

• 2 cooked skinless chicken breast, cooked and shredded or cubed 
• 3 cups broccoli florets (steamed or roasted)
• 3 tablespoons butter or oil
• 1 yellow onion, diced
• 5 fresh garlic cloves, minced
• 2 carrots, peeled and diced
• 1 cup greek yogurt
• 1/2 cup sour cream 
• 2 cups shredded cheese,
• 1 tablespoon dried onion flakes
• 1 tablespoon dried dill
• 1 teaspoon sea salt
• 1/2 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• Juice and zest of 1/2 lemon
• 1/2 to 1 cup cooked rice (I used brown)

INSTRUCTIONS

1. Grease a 9x13 casserole dish 
2. If steaming broccoli: In a small saucepan, add a steamer basket, broccoli and enough water to steam the broccoli {usually about 1/2 cup to 1 cup water depending on the size of your pan}. Cover with a lid, bring water to a boil and steam the broccoli for 2-3 minutes. Remove from heat and carefully remove the steamer basket with broccoli. Set aside.  Or roast it. 
3. While the broccoli is steaming, add healthy butter or oil to saucepan and turn the stovetop to medium-high heat. Add the onion, garlic and carrots, stirring occasionally for about 5-7 minutes. Remove from heat.
4. In a large mixing bowl, add cooked chicken, broccoli, onion-carrot mixture, yogurt, sour cream, 1 1/2 cups shredded cheese, onion flakes, dill, sea salt, thyme, garlic powder, lemon juice, lemon zest, and optional cooked rice. Stir until fully combined and evenly distributed. Pour mixture into greased casserole dish. Sprinkle remaining 1/2 cup shredded cheese over the top of the casserole. Bake at 375 degrees F for 40-50 minutes, or until the cheesy top is lightly golden brown. Let sit for 5 minutes before serving.

Sheet Pan Fish with tomatoes and black olives

Ingredients

• • 1 shallot, thinly sliced 
  • 1 clove garlic, thinly sliced
  • 2 pints cherry tomatoes, left whole if small, halved if large
  • 1/4 cup extra-virgin olive oil, plus 2 tablespoons
  • Kosher salt
  • 4 (6-ounce) flounder or other flat fish fillets
  • 1/2 cup black olives (pitted if you’d like, OK if not)
  • A small handful of chopped fresh Italian parsley, chives and/or basil

Preparation

1. Preheat your oven to 400°F. Line a rimmed baking sheet with parchment paper.

2. Put the shallot, garlic and tomatoes on the prepared baking sheet. Drizzle with the 1/4 cup (60 ml) olive oil and sprinkle with 1 teaspoon salt. Use your hands to mix everything together.

3. Roast the mixture until the tomatoes start to give off some of their juice and the juice is bubbling, about 20 minutes. If you are making this with not-great tomatoes (i.e., it’s February in New England or something), feel free to roast the tomatoes for another 10 to 15 minutes to concentrate the flavors and compensate for the out-of-season produce.

4. Take the baking sheet out of the oven and give the tomato mixture a stir. Lay the flounder fillets on top of the mixture in a single layer (it’s okay if they overlap a little bit). Drizzle the fish with the remaining 2 tablespoons olive oil and sprinkle evenly with 1 teaspoon salt. Scatter the olives on top of the fish and put the baking sheet back in the oven. Roast until the fish is opaque and flakes easily when poked with a fork or a paring knife, 10 to 15 minutes longer.

5. Scatter the herbs on top of the fish. Serve immediately. It’s OK if the fish falls apart when you serve it, that’s part of its rustic beauty. 

Korean Beef Bowl

INGREDIENTS

• 1 shallot, diced
• 2 inches fresh ginger, peeled and grated on a microplane
• 1 tablespoon toasted sesame oil
• 2 pounds ground beef
• 1 teaspoon red pepper flakes
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 cup soy sauce
• 2 tbsp fish sauce
• 4 cups cauliflower rice or any kind of rice
• 6 cups greens of choice (chopped romaine, arugula, spinach)

OPTIONAL SAUCE:

• 1/4 cup mayo
• 1 tbsp hot sauce (adjust to taste)

INSTRUCTIONS

• Start by preparing rice to have it ready. If serving with cauliflower rice, wait until the beef is almost done as it only takes a few minutes to cook.
• Dice shallot and grate ginger to have it ready.
• Heat a large skillet over medium-high heat and add sesame oil. Once hot, add in ground beef. Break the beef up into small bits.
• Add the shallot, ginger, red pepper, garlic powder, onion powder and salt and mix with the beef. Continue cooking, stirring occasionally, until the meat is browned and developing some crispy bits, about 8 minutes.
• Add the soy sauce and fish sauce and cook for another 3-4 minutes.
• If you are making the optional sauce, mix the mayo and hot sauce in a small bowl. 
• Serve beef in a bowl over a bed of greens with rice or cauliflower rice. Top with optional sauce and enjoy.

Lemon Parsley Baked Cod

Ingredients

• 3 tablespoons lemon juice
• 3 tablespoons butter, melted
• 1/2 teaspoon salt
• 1/2 teaspoon lemon-pepper seasoning
• 1/2 teaspoon paprika
• 1/2 cup panko bread crumbs 
• 4 cod fillets (6 ounces each)
• 2 tablespoons minced fresh parsley
• 2 teaspoons grated lemon zest

Directions

• 1. Preheat oven to 400°. In a shallow bowl, mix lemon juice and butter. In a separate shallow bowl, mix bread crumbs and seasonings. Dip fillets (not too cold or butter will harden) in lemon juice mixture, then in flour mixture to coat both sides; shake off excess.
• 2. Place in a 13x9-in. baking dish coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley and lemon zest; sprinkle over fish.

Instant Pot Sour Cream Pork Chops

Ingredients

• 1 tablespoon butter or coconut oil
• 2 medium onions cut into slim wedges
• 4 boneless pork chops a cut from the blade preferred as it is fattier
• salt + pepper to taste
• 1 cup beef stock
• 1 teaspoon Worcestershire sauce
• 1 teaspoon cornstarch
• 1/3 cup sour cream

• Served with mashed cauliflower and a veggie :)

  
  

Instructions

• Brown onions and pork: Set instant pot to sauté. Add butter and cook onions until softened. Push to one side and add chops to brown. Season with salt and pepper as they cook.
• Add sauce: Switch off instant pot. Add beef stock and Worcestershire sauce, scraping the browned bits from the bottom of the instant pot. 
• Pressure cook: Close instant pot and set valve to sealing. Choose "pressure cook" for 8 minutes. After cooking time is up, do a natural pressure release for 5 minutes, then manually release remaining pressure and open.
• Thicken: For a thicker sauce, remove chops form instant pot and cover to keep warm. Set instant pot to sauté and simmer sauce for a few minutes. If desired, combine cornstarch with equal parts water and then whisk into sauce. 
• Add cream: Switch off instant pot and let it cool down for a few seconds. Stir in sour cream. Serve sauce over chops.