Mediterranean Baked Chicken

Mediterranean Baked Chicken
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Mediterranean Baked Chicken
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Servings Prep Time Cook Time
8 15 30
Servings Prep Time
8 15
Cook Time
30
Ingredients
  • 6 oz Rotini Pasta cooked according to package directions
  • 3 tbs butter
  • 3 large shallots
  • 1/4 cup flour
  • 1 14.5oz can chicken broth
  • 8 oz mushrooms sliced
  • 4 oz Swiss Cheese grated
  • 2 lbs chicken breasts cooked and cubed
  • 1 can artichoke hearts in water drained and coarsely chopped
  • 1/2 cup sun dried tomatoes drained and patted dry
  • 2 tbs fresh parsley
Servings:
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Ingredients
  • 6 oz Rotini Pasta cooked according to package directions
  • 3 tbs butter
  • 3 large shallots
  • 1/4 cup flour
  • 1 14.5oz can chicken broth
  • 8 oz mushrooms sliced
  • 4 oz Swiss Cheese grated
  • 2 lbs chicken breasts cooked and cubed
  • 1 can artichoke hearts in water drained and coarsely chopped
  • 1/2 cup sun dried tomatoes drained and patted dry
  • 2 tbs fresh parsley
Servings:
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Instructions
  1. Preheat oven to 375* F
  2. Melt butter in a large skillet over medium-high heat. Add shallots and cook until tender. Add pasta and cook for an additional 2-3 minutes. Add flour and stir until pasta mixture is coated. Add chicken broth. Cook and stir continuously until sauce is thickened. Remove from heat.
  3. Add mushrooms, cheese, chicken, artichokes and tomatoes to pasta mixture. Stir until well combined. Top with parsley and bake for 25-30 minutes.
Recipe Notes

Nutrition Facts
Mediterranean Baked Chicken
Amount Per Serving
Calories 339 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Sodium 350mg 15%
Total Carbohydrates 27g 9%
Dietary Fiber 3g 12%
Sugars 4g
Protein 31g 62%
* Percent Daily Values are based on a 2000 calorie diet.

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Southwest Style Salmon and Sweet Potatoes

Southwest Style Salmon and Sweet Potatoes
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Southwest Style Salmon and Sweet Potatoes
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Servings Cook Time
4 30
Servings
4
Cook Time
30
Ingredients
  • 4 5 oz each salmon fillets
  • 12 oz sweet potatoes cut into 1/4-inch slices
  • 2 tsp canola oil
  • 1/2 tsp dried oregano
  • 1/2 tsp ground ancho chili pepper or chili powder
  • 1/2 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • nonstick cooking spray
  • 1 medium Orange peeled and coarsely chopped
Servings:
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Ingredients
  • 4 5 oz each salmon fillets
  • 12 oz sweet potatoes cut into 1/4-inch slices
  • 2 tsp canola oil
  • 1/2 tsp dried oregano
  • 1/2 tsp ground ancho chili pepper or chili powder
  • 1/2 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • nonstick cooking spray
  • 1 medium Orange peeled and coarsely chopped
Servings:
Units:
Instructions
  1. Preheat oven to 350 degrees F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels; set aside. In a medium bowl, toss sweet potato slices with oil. In a small bowl, combine oregano, chile pepper, cumin, salt, and black pepper. Sprinkle 1 teaspoon of the oregano mixture evenly on the salmon. Add remaining oregano mixture to sweet potatoes and toss to coat.
  2. Tear off four 18-inch squares of heavy foil. Lightly coat one side of each foil square with nonstick cooking spray. In the center of each foil square, arrange one-fourth of the sweet potato slices, overlapping slightly. Top each sweet potato mound with a salmon fillet and arrange orange pieces atop salmon.
  3. For each packet, bring up two opposite edges of a foil square and seal with a double fold. Fold ends to completely enclose fish and vegetables, leaving space for steam to build. Place the packets, seam sides up, on a very large baking sheet.
  4. Bake for 30 to 35 minutes or until fish flakes easily when tested with a fork and sweet potatoes are tender. Open the packets carefully when checking doneness. Transfer contents of each packet to a dinner plate.
Recipe Notes

Nutrition Facts
Southwest Style Salmon and Sweet Potatoes
Amount Per Serving
Calories 361 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Sodium 280mg 12%
Total Carbohydrates 21g 7%
Dietary Fiber 4g 16%
Protein 30g 60%
* Percent Daily Values are based on a 2000 calorie diet.

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Healthy Low Carb and Gluten Free Soft Pretzels

Healthy Low Carb and Gluten Free Soft Pretzels
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Healthy Low Carb and Gluten Free Soft Pretzels
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Servings
8
Servings
8
Ingredients
  • Pretzel Dough
  • 2 tbs psyllium husk powder
  • 1 packet active dry yeast
  • 1 cup unsweetened vanilla almond milk
  • 3/4 cup unsweetened applesauce
  • 4 tsp butter flavor
  • 2 cups organic soy flour
  • 1 tsp double-acting backing powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup coconut flour 1/2 cup + 2 tbs
  • Egg Wash Topping
  • 1 large egg yolk
  • 1 tbs unsweetened vanilla almond milk
  • flaked sea salt
Servings:
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Ingredients
  • Pretzel Dough
  • 2 tbs psyllium husk powder
  • 1 packet active dry yeast
  • 1 cup unsweetened vanilla almond milk
  • 3/4 cup unsweetened applesauce
  • 4 tsp butter flavor
  • 2 cups organic soy flour
  • 1 tsp double-acting backing powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup coconut flour 1/2 cup + 2 tbs
  • Egg Wash Topping
  • 1 large egg yolk
  • 1 tbs unsweetened vanilla almond milk
  • flaked sea salt
Servings:
Units:
Instructions
  1. In a small bowl, whisk together the psyllium and yeast.
  2. In a large bowl, whisk together the almond milk, applesauce, egg whites and butter flavor. While whisking, sprinkle in the psyllium/yeast mixture. Whisk until smooth.
  3. In a medium-sized bowl, whisk together the soy flour, baking powder, baking soda and salt. Dump the dry over the wet and fold together with a rubber spatula.
  4. Shape the sticky dough into a ball and cover with plastic wrap. Place the bowl in a warm area for 1 hour (I used a warming drawer set to 90 degrees Fahrenheit).
  5. In a small bowl, add the coconut flour. Take about 2 tbs and dust it over the slightly risen dough. Gently fold the mixture until it absorbs the coconut flour, then dust another 2 tbs over the dough and fold again. Do this with the rest of the coconut flour, then knead the dough into a ball.
  6. Preheat the oven to 350 degrees Fahrenheit and line two cookie sheets with Silpats or parchment paper.
  7. Divide the dough into 8 equal-sized portions. Roll the dough into long logs and carefully shape into pretzels (the dough is somewhat delicate, so kneading isn't necessary). Carefully transfer the pretzels onto the prepared pans.
  8. In a small bowl, whisk together the egg yolk and almond milk.
  9. Brush the crescents with the egg wash and sprinkle with the salt. Bake for about 24 minutes, or until golden brown. Carefully transfer the Silpat/paper off the hot pan and onto the counter. Let cool slightly and serve warm!
Recipe Notes

There is no Nutrition Label for this recipe yet.

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Healthy Chocolate Fudge Zucchini Brownies

Healthy Chocolate Fudge Zucchini Brownies
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Healthy Chocolate Fudge Zucchini Brownies
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Servings Cook Time
20 20Minutes
Servings
20
Cook Time
20Minutes
Ingredients
  • 1/2 cup zucchini shredded
  • 1/3 cups applesauce
  • 1 cup water 1 cup + 2 tbs
  • 2 tsp pure vanilla extract
  • 3 tbs flax meal
  • 1/2 cup vegetable oil 1 cup + 2 tbs
  • 3/4 cup cocoa powder
  • 1 cup coconut flour
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 3/4 cup splenda or Stevia
  • 1/2 cup mini chocolate chips optional
Servings:
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Ingredients
  • 1/2 cup zucchini shredded
  • 1/3 cups applesauce
  • 1 cup water 1 cup + 2 tbs
  • 2 tsp pure vanilla extract
  • 3 tbs flax meal
  • 1/2 cup vegetable oil 1 cup + 2 tbs
  • 3/4 cup cocoa powder
  • 1 cup coconut flour
  • 1/2 tsp salt
  • 1/2 tsp baking soda
  • 3/4 cup splenda or Stevia
  • 1/2 cup mini chocolate chips optional
Servings:
Units:
Instructions
  1. Preheat oven to 350F, and line a 9×13 baking dish with parchment paper. Set aside
  2. In a large mixing bowl, whisk together the first 6 ingredients and let sit at least 5 minutes. (Tip: shred zucchini in a food processor for fine shreds.)
  3. Combine all other ingredients in a separate bowl, and stir very well. Pour wet into dry, stir until evenly mixed, then pour into the baking dish.
  4. Using a full sheet of parchment or wax paper, press down very firmly until the brownie batter evenly covers the pan.
  5. Bake 19-20 minutes, then pat down hard with a pancake spatula or another sheet of parchment. (If still undercooked, it’s fine. Just fridge overnight and they’ll firm up!)
  6. Let zucchini brownies sit 15 minutes before trying to cut into squares, and if at all possible wait until the next day to eat them. They will be twice as flavorful!
Recipe Notes

Nutrition Facts
Healthy Chocolate Fudge Zucchini Brownies
Amount Per Serving
Calories 131 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Total Carbohydrates 10g 3%
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

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Healthier Chicken Marsala

Healthier Chicken Marsala
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Healthier Chicken Marsala
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Servings Prep Time Cook Time
4 10Minutes 20Minutes
Servings Prep Time
4 10Minutes
Cook Time
20Minutes
Ingredients
  • 1/4 cup AP flour for coating
  • 1/4 tsp black pepper
  • 1/2 tsp dried oregano
  • 4 chicken breast halves boneless, skinless, pounded 1/4 inch thick
  • 4 tbs butter
  • 1 cup mushrooms sliced
  • 2 tbs Marsala red wine
  • 2 tbs red wine
  • 1 tbs sherry to taste
  • 1/4 cup chicken broth
Servings:
Units:
Ingredients
  • 1/4 cup AP flour for coating
  • 1/4 tsp black pepper
  • 1/2 tsp dried oregano
  • 4 chicken breast halves boneless, skinless, pounded 1/4 inch thick
  • 4 tbs butter
  • 1 cup mushrooms sliced
  • 2 tbs Marsala red wine
  • 2 tbs red wine
  • 1 tbs sherry to taste
  • 1/4 cup chicken broth
Servings:
Units:
Instructions
  1. Mix flour, salt, pepper, and oregano together in a shallow dish or bowl. Coat chicken pieces in flour mixture, shaking off excess.
  2. Melt butter over medium heat in a large skillet; pan-fry chicken in butter until lightly brown, 3 to 4 minutes. Turn over chicken and add mushrooms. Pour Marsala wine, red wine, and sherry into the skillet. Cover skillet and simmer, turning once, until chicken is no longer pink and juices run clear, about 10 minutes.
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