Place chicken breast(s) in a saucepan and cover with water. Add rosemary, salt, pepper, bay leaf, garlic, onion and lemon juice.
Cover the saucepan with a lid and put it on the stovetop over medium heat. Bring to a simmer and lower heat to medium-low. Simmer until the chicken reaches an internal temperature of 160℉, about 6-10 minutes, depending on the size of the breast(s).
Remove chicken from water and allow it to cool.* Cut it into thin slices.
Yield: 2.25 cups shredded or diced chicken
Hack: Store leftovers in the refrigerator for up to 5 days or freeze, tightly wrapped, for up to 3 months.
Hack: Although I have listed particular spices in this recipe, you may adjust this according to your individual taste.
Keyword boneless skinless, chicken, easy, fast and easy, healthy, low calorie, low fat, poached, quick and easy
Handle chicken with care! Click here for some tips to avoid foodborne illnesses that can be associated with raw poultry.
Heat oil in a heavy skillet over medium heat. Add garlic and dried Thai pepper..
As soon as garlic sizzles (don’t let it brown) pour in tomatoes and water. Add salt, basil and sugar.
Turn heat to medium-low and allow to simmer for 1½ ro 2 hours, stirring occasionally, until tomatoes break down and sauce thickens. Use a fork to break up tomatoes during cooking.
Remove Thai pepper and discard.
Use a blender or immersion blender to smooth the sauce if desired. Press sauce through a mesh colander to remove the seeds if desired.
Total yield: 2 cups sauce.
Hack: 2 15-oz cans of diced tomatoes can be substituted for fresh tomatoes.
Hack: Store leftovers in the refrigerator for up to 5 days or freeze in serving-sized portions for up to 6 months.
Hack: If you have leftover tomatoes that are becoming over-ripe and don't have time to cook, simply puree them in the blender and freeze the fresh puree in sealed freezer bags or containers to use in recipes at a later date. No need to core, peel or seed ‘em...just toss ‘em right in. Run the puree through a mesh colander if you want to remove the seeds.
Cover beans with 2 cups of water and allow to soak for 6 - 12 hours. Drain and rinse.
Add 2 cups of water and beans to a saucepan. Turn heat to medium. Cover and simmer for 45-60 minutes or until tender, checking occasionally to ensure there is enough water to keep beans from scorching.
Prepare rice according to the directions listed on the package.
(NOTE: The above steps can be done ahead. Store beans and rice tightly covered in the refrigerator for up to 3 days.)
Heat olive oil in a large pot over medium-high heat. Add bell peppers and onion. Saute for 3 minutes then add garlic. Saute for 1-2 minutes longer.
Pour chicken broth and tomatoes into the pot. Stir in chili powder, cumin, paprika, oregano, cilantro, salt and pepper.
Add chicken and bring to a light boil. Reduce heat to medium-low and simmer until chicken has cooked through and internal temperature registers at 160℉, 10-15 minutes.
Transfer chicken to a cutting board and let it rest for 5 minutes. Cut it into small strips.
Return chicken to pot along with rice, beans and lime juice.
Reheat if necessary and serve with shredded cheese, if desired.
Hack: Leftovers can be stored in the refrigerator for up to 5 days. Be sure to subtract any days that you stored the cooked beans and/or rice before making soup.
Hack: Freeze leftover portions sealed in serving-sized portions for future use for up to 3 months.
Hack: One 15 oz can of black beans can be substituted for the dried beans in this recipe. Drain, rinse and add to the pot.
Hack: One 15 oz can of diced tomatoes can be substituted for the fresh tomatoes.
Hack: 2 cups of cooked chicken can be substituted for the chicken breast.
Did you know? Although the term fajita was not used to refer to a food item until 1971, the dish itself was made popular in the 30s in Texas. Migrant workers received meat scraps as a part of their pay and this would have been one of the ways they made them into a meal!
Hack: Do you know that you can freeze fresh ginger root? Grating it in its frozen state is easier than grating it fresh and, if you choose organic ginger, you don’t have to peel it! Simply place in a sealed freezer bag or container and pop it in the freezer.
Hack: Check the produce department for loose carrots and celery stalks. If you don’t see them, ask a clerk if they’re available.
Hack: Ask the produce clerk to cut a head of cabbage into wedges so you’ll only have to buy what you need. They’ll wrap the leftover pieces and put it back on the shelf for sale.
Hack: Shop the salad bar if you just need a small amount of an item that you don’t think you’ll use again before it “goes over”.
Pat pork dry and spread 1 tbsp mustard over the entire loin.
Combine ⅛ tsp salt, ⅛ tsp pepper, 1 tsp rosemary, 1 tsp sage and thyme. Sprinkle over pork, pressing to adhere.
Heat 1 tbsp oil in a large skillet over medium-high heat. Add pork and brown on all sides.
Transfer to a baking pan. Roast in the oven until reaches an internal temperature of 145℉, 14-18 minutes. Allow to rest for 10 minutes before slicing.
While the loin is roasting, return the skillet to medium heat. Add remaining 1 tbsp oil and cranberries to the pork drippings. Cook until cranberries start to soften, about 2 minutes. Stir in shallot, remaining 1 tbsp mustard and one 1 tsp each of rosemary and sage. Cook until fragrant, about 1 minute.
Stir in broth and port. Cook until thickened and reduced by half, 4-6 minutes. Stir in butter and ⅛ tsp each of the remaining pepper and salt. Spoon sauce over the top of sliced pork loin and serve.
Hack: Store leftovers in the fridge for up to 5 days. To freeze, slice pork and cover in sauce. Package in serving-sized portions and freeze for up to 3 months.
Hack: Fresh cranberries are only between October and December, which is why they’re such a holiday favorite! Take advantage of that time window to buy a few extra bags for your freezer. Did you miss your chance? Check the freezer section of the supermarket where you're likely to find some in with the berry section.
This summer squash sausage skillet combines caramelized onions and summer squash with Italian sausage for an easy one-pan meal that’s low in carbs and calories!
Summer Squash Sausage Skillet
2 Italian sausage links (6 oz)
1 medium summer squash (12 oz)
½ Vidalia or sweet onion
4 tbsp butter
½ tsp dried thyme
½ tsp dried rosemary
½ tsp garlic powder
¼ tsp salt
¼ tsp black pepper
Pour water into a skillet until it measures ½“ and put on the stove over medium-high heat. Add Italian sausage links and simmer, turning occasionally, until sausage reaches an internal temperature of 160℉, 12-15 minutes.
While the sausage is cooking, cut summer squash into ¼“ rounds and thinly slice the onion.
Remove sausage from skillet and turn heat to medium-low. Put butter, thyme, rosemary, garlic powder, salt and pepper in the skillet. Allow butter to melt and add squash and onion. Cook, stirring occasionally, until onions and squash are soft and caramelized, about 45 minutes. Add more butter, if necessary, to keep the food from sticking.
While the vegetables are cooking, slice sausage into rounds. Add the pan when vegetables are done and heat through.
3 servings, 405 calories per serving
Hack: Leftovers can be stored in the refrigerator for up to 5 days or frozen in airtight containers for up to 12 months.