Perfect Poached Chicken Breast

This simple and delicious perfect poached chicken breast is ready in less than 15 minutes and is great for use in any recipe that calls for cooked chicken!

Perfect Poached Chicken Breast

Perfect Poached Chicken Breast

Course Main Course
Servings 3
Calories 170 kcal

Ingredients
  

  • 1-2 boneless skinless chicken breasts (¾ lb total)
  • 4 cups water (or enough to cover)
  • 1 sprig fresh rosemary (½ tsp dried)
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 bay leaf
  • 1 clove garlic, minced (1 tsp)
  • 2 slices fresh onion
  • 1 tbsp lemon juice

Instructions
 

  • 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.

Suggestion:  This recipe works well for any recipe that uses cooked chicken such as Fresh Mexican Avocado SaladEasy Homemade Ramen Noodles or Cranberry Pecan Chicken Salad.

Oven Roasted Orange Glazed Carrots

Orange glazed carrots are a wonderful recipe that the whole family will enjoy. It’s fast and easy to prepare, low calorie, healthy and delicious!

Orange Glazed Carrots

Orange Glazed Carrots

Course Side Dish
Servings 4
Calories 166 kcal

Ingredients
  

  • 1 lb carrots
  • 1 tbls olive oil
  • Salt and pepper to taste
  • 2 tbsp butter
  • ¼ cup orange juice
  • 2 tbsp honey
  • 1 tsp ground ginger

Instructions
 

  • Preheat the oven to 400℉.  Line a 10”x13” baking pan with parchment paper.
  • Scrub carrots and peel, if desired.  Cut into ¼“ rounds.  Lay over the top of the parchment paper, and drizzle with olive oi., Sprinkle with salt and pepper to taste.  Toss to coat and spread evenly.
  • Using a microwave-safe bowl, combine butter, orange juice, honey and ginger. Heat in the microwave until all ingredients are well combined.
  • Pour glaze mixture over carrots and cover the pan with aluminum foil.  Bake for 10 minutes.
  • Remove foil and continue to bake for 10-15 minutes or until carrots are browned and cooked to the desired softness.  Recover the pan if the carrots begin to get too brown.  
  • Hack: Store leftovers in the refrigerator for up to 5 days or freeze for up to 3 months.
  • Hack: Frozen carrots can be used in this recipe.
Keyword carrots, easy, fast and easy, healthy, low calorie, low carb, orange juice, oven roasted, quick and easy, side dish, vegetable, vegetarian

Did you know? Carrots are rich in nutrients that promote your health!

Suggestion:  Serve these with teriyaki marinated pork chops for a super fast and easy meal!

Simple Homemade Marinara Sauce

This super easy simple homemade marinara sauce can be made in advance and frozen to have on hand for dipping goodies at your next get-together or game night!

Simple Homemade Marinara Sauce

Simple Homemade Marinara Sauce

Course Side Dish
Servings 4
Calories 168 kcal

Ingredients
  

  • 3 tbsp olive oil
  • 1 dried Thai pepper, optional
  • 4 cloves garlic, minced (4 tsp)
  • 4 cups fresh tomatoes, cubed
  • 2 cups water
  • ¼ tsp salt
  • 1 tsp dried basil
  • 1 tbsp sugar or to taste

Instructions
 

  • 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.
Keyword appetizer, easy, homemade sauce, hors d'oeuvres, keto, low calorie, low carb, marinara, marinara sauce, simple, tomato sauce, vegan, vegetarian

Tomatoes are a nutritional powerhouse while being low in calories and carbs!  Check out the facts here!

Suggestion:  Serve this with easy cheesy sausage balls or Italian meatballs!

Easy Cheesy Sausage Balls

These cheesy sausage balls make great hors d’oeuvres or appetizers.  They would also be a welcome addition to any buffet table.  Use any leftovers for a tasty sandwich!

Cheesy Sausage Balls

Cheesy Sausage Balls

(Courtesy: Penny Jacques)
Course Appetizer
Servings 4 balls
Calories 300 kcal

Ingredients
  

  • 16 oz breakfast sausage
  • ½ cup cheddar cheese, grated
  • ½ cup cream cheese, softened
  • ¼ cup coconut flour
  • 1 egg
  • ½ tsp salt

Instructions
 

  • Preheat oven to 400℉.  Line a baking sheet with parchment paper.
  • Put all ingredients in a large bowl and mix thoroughly.  Shape into 30 balls.
  • Bake the balls for 15-20 minutes or until the internal temperature reaches 160℉.
  • Hack:  Mix things up by using maple or Italian flavored sausage.
  • Hack:  These balls can be made up in advance and stored, cooked or uncooked, for up to 4 days in the refrigerator.
  • Hack:  Lay sausage balls, cooked or uncooked, in a single layer on a baking sheet and place in freezer until solid.  Transfer to a freezer bag or airtight container and store in the freezer for up to 4 months.
Keyword appitizer, breakfast sausage, buffet, gluten-free, ground sausage, hors d'oeuvres, italian sausage, keto, low carb, maple sausage, meatball sandwich, meatballs

Did you know?  It’s likely that meatballs did not originate in Italy!  Click here for some fun facts about meatballs!

Suggestion:  Serve these sausage balls with fresh whole cranberry sauce or honey mustard dipping sauce.

Easy Parmesan Crusted Scallops

Parmesan crusted scallops are fast and easy to make. They fit nicely into a vegetarian, low-calorie, keto and/or gluten-free lifestyle. Round off this healthy meal with Asparagus with Caramelized Onions and Tomatoes!

Parmesan Crusted Scallops

Parmesan Crusted Scallops

Course Main Course
Cuisine American
Servings 2 people
Calories 300 kcal

Ingredients
  

  • ¾ lb sea scallops (about 18 medium)
  • 2 tbsp butter, melted
  • 1 tbsp dry white wine
  • ½ tbsp lemon juice
  • ¼ cup parmesan cheese, divided
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½  tsp garlic powder
  • ½ tsp dried parsley
  • Dash cayenne pepper
  • Dash paprika

Instructions
 

  • Preheat oven to 350℉.
  • Rinse scallops and pat them dry.  Coat a baking pan with cooking spray and lay scallops out in a single layer.
  • In a small bowl, mix together butter, wine, lemon juice, 2 tbsp parmesan, salt, pepper, garlic powder, parsley and cayenne pepper.  Set aside until mixture thickens, about 10 minutes.
  • Divide the butter mixture evenly over the top of the scallops. 
  • Cover the pan with aluminum foil and bake until scallops are opaque and have an internal temperature of 115℉.  This should take between 20 and 30 minutes depending on the size of the scallops.
  • Remove the pan from the oven and take off the aluminum foil.  Sprinkle scallops with remaining parmesan and paprika.
  • Turn the oven to broil and move the oven rack to the broiler position.  Place the baking pan back into the oven and broil until the cheese is browned, 2-3 minutes.
  • Hack:  Reheat leftovers in the oven for 5-15 minutes, depending on size.  Microwave reheating is not recommended.  
  • Hack: Leftovers can be stored in the refrigerator for up to 4 days or tightly wrapped and frozen for up to 3 months. 
Keyword baked seafood, gluten-free, keto, low calorie, parmesan cheese, scallops, seafood, vegetarian

Did you know?  Scallops are considered to be one of the healthiest kinds of seafood!

Summer Squash Sausage Skillet

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
Summer Squash Sausage Skillet

Summer Squash Sausage Skillet

 

water

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.

Serve immediately.

 

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.

 

 

Oven Braised Pork Roast with Red Cabbage and Leek

 

Oven Braised Pork Roast with Red Cabbage and Leek
Oven Braised Pork Roast with Red Cabbage and Leek

Oven Braised Pork Roast with Red Cabbage and Leek

 

 

4 tsp paprika, divided

2 tsp dried thyme, divided

1½ tsp salt, divided

1½ tsp black pepper, divided

1 tsp dried sage

2 tbsp olive oil

1 pork roast (2 lbs)

1 small red cabbage, quartered and sliced (1 lb / 6 cups)

1 leek, cleaned and sliced (¾ lb / 6 cups)

1 large carrot, julienned (5 oz)

1½ cups beef broth

1 tbsp tomato paste

 

Preheat oven to 350℉. Heat olive oil in a skillet over medium-high heat.

Combine 2 teaspoons paprika, 1 teaspoon thyme, 1 teaspoon salt, 1 teaspoon pepper, and sage in a small bowl. Dry pork roast using paper towels and rub with spice mixture. Add pork to hot oil and brown on all sides. Remove pork from the pan and place in a 10”x13” baking pan.

Arrange cabbage, leek and carrot around pork roast in the pan. Combine remaining spices, beef broth and tomato paste, pour evenly over vegetables.

Cover pan with aluminum foil and cook in the oven for 1½ hours or until pork reaches an internal temp of 145℉. Allow pork roast to rest for 5 minutes before slicing.

 

4 servings, 300 calories per serving

Hack: Leftovers can be stored in the refrigerator for up to 5 days or frozen in tightly sealed containers for up to 3 months.

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 them back on the shelf for sale.  If you find that you have leftover cabbage, use it to make this tasty Roasted Red Cabbage with Shrimp or colorful and creamy broccoli coleslaw!

 

 

Roasted Brussels Sprouts with Balsamic

Call me crazy but Brussels sprouts are my favorite vegetable! These roasted Brussels sprouts with balsamic reduction will make them your favorite as well!

Roasted Brussels Sprouts with Balsamic Reduction

Roasted Brussels Sprouts with Balsamic Reduction

Course side, Side Dish
Servings 3
Calories 110 kcal

Ingredients
  

  • 16 oz Brussels sprouts
  • ¼ cup frozen pearl onions
  • 2 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp black pepper
  • 3 tbsp Parmesan cheese
  • ¼ cup balsamic reduction

Instructions
 

  • Trim Brussels Sprouts and cut in half lengthwise. Place sprouts, onions and oil in a saute pan over medium-high heat and cook until browned and tender, about 10 minutes.
  • Toss with salt, pepper and Parmesan cheese. Drizzle with balsamic reduction.
  • Serve immediately.
  • Hack: Frozen brussels sprouts can be used for this recipe. Add sprouts whole and frozen to the saute pan. Allow an additional 5-10 minutes of cooking time.
  • Hack: ¼ cup chopped fresh or frozen onion can be substituted for the frozen pearl onions.
  • Hack: Leftovers can be stored tightly covered in the refrigerator for up to 5 days or frozen for up to 3 months.
Keyword balsamic glaze, balsamic reduction, Brussels sprouts, cruciferous vegetables, easy, healthy, keto, low calorie, low carb, quick and easy, roast vegetables, vegetable, vegetarian

Did you know?  Brussels sprouts are part of the cruciferous collection of vegetables that are associated with lowering the risk of some types of cancer.

Suggestion:  These would pair nicely with classic meatloaf!

Warm Roast Vegetable Salad

Warm roast vegetable salad takes broccoli, cauliflower, Brussels sprouts and carrots tossed with lemon turmeric dressing for a unique and nutritious side dish!

Warm Roast Vegetable Salad

Warm Roast Vegetable Salad

(Courtesy: Penny Jacques)
Course Salad, Side Dish
Servings 1
Calories 285 kcal

Ingredients
  

  • ¼ cup broccoli florets, cut into bite-sized pieces
  • ¼ cup cauliflower florets, cut into bite-sized pieces
  • ¼ cup Brussels sprouts, thinly sliced (2 whole)
  • ¼ cup matchstick carrots
  • 1 shallot, thinly sliced
  • 1 tsp dried parsley
  • 1 tsp olive oil
  • 2 tbsp lemon turmeric dressing*

Instructions
 

  • Preheat the oven to 350℉.
  • Combine vegetables and parsley in a small bowl and toss with olive oil. Spread on a baking sheet in a single layer.
  • Roast for 10 to 20 minutes, or to desired tenderness. Toss with lemon turmeric dressing and serve immediately.
  • *Turmeric stains anything it touches so use caution!
  • Hack: Matchstick carrots can be found in the packaged section of the produce department. Freeze any leftover carrots for use in cooking
  • Hack: Check the produce department of your local grocery store for pre-cut broccoli and cauliflower florets to avoid having to buy an entire head. Frozen broccoli and cauliflower florets would also work in this recipe.
  • Hack: Check the produce department for loose Brussels sprouts and shallots. If you don’t see them, ask a clerk if they’re available.
  • 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”.
Keyword broccoli, Brussels sprouts, carrots, cauliflower, cruciferous vegetables, healthy, keto, low calorie, low carb, salad, side dish, vegan, vegetarian, warm salad

Did you know?  Broccoli, cauliflower and Brussels Sprouts are part of the cruciferous collection of vegetables that are associated with lowering the risk of some types of cancer.

Suggestion:  If you like warm salads, try this Brussels sprouts Caesar salad!

3 Egg Omelette with Asparagus

This delicious vegetarian 3 egg omelette with asparagus will get your day off to a great start! Pair it with hash browns or home fries for a complete breakfast!

3 Egg Omelette with Asparagus

3 Egg Omelette with Asparagus

Course Breakfast, brunch
Servings 1
Calories 430 kcal

Ingredients
  

Instructions
 

  • Preheat an 8” saute pan on the stovetop over medium heat.
  • Crack eggs in a deep bowl. Add milk and whisk with a fork until well blended.
  • Coat the pan with cooking spray and pour eggs carefully into the pan, covering the bottom of the pan evenly. Allow to cook undisturbed until eggs are set. If a “harder” cooked omelette is desired, gently flip it when it's cooked enough to be manageable.
  • Heat asparagus in the microwave just until warm, 20-30 seconds. Place in a single layer on half of the omelette, sprinkle with Gouda and fold the omelet in half to cover.
  • Sprinkle with salt and pepper to taste and serve immediately.
Keyword asparagus, breakfast, brunch, eggs, fast and easy, keto, light meal, low carb, lunch, omelet, omelette, quick and easy, quick meal preparation, vegetarian

Did you know?  Despite the negative press that eggs have received in the past, they can absolutely be a part of a healthy diet!

Suggestion:  Pair this with some homemade crispy hash browns for a complete and delicious breakfast!

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