Tag: lunch

Easy Chicken Parmesan

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This is one of the top 3 favorite things my fiance loves that I’ve made (and I rarely make a recipe twice so trust me, that’s saying a lot). We literally feasted on this for DAYS and then wished we had more!

Serves 4

INGREDIENTS

1.5 lbs boneless, skinless, chicken breasts
Sprinkles of salt, pepper, garlic powder
3/4 cup coconut, almond, or garbanzo flour (whatever you have on hand) You can use regular flour too, but we used the garbanzo flour and it was delightful!
2 Tbl olive oil
1.5 cups pasta sauce
6 Tbl grated Parmesan cheese (we actually went crazy and used Pepper Jack!)
2-4 Tbl Fresh chopped oregano or parsley


DIRECTIONS:

Preheat the broiler on high

  1. Trip any tenders off your chicken and set aside. Place the chicken breasts, breasts side up, on your cutting surface and slice through the center, horizontally.
  2. Season both sides of the chicken and cutlets with salt, pepper and garlic powder.Sprinkle flour over the chicken to lightly coat all sides. Shake off excess.

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  3. Heat a large saute pan over medium heat. Add olive oil. When the oil is hot, add chicken, nicer side down first. Allow the breasts pieces, and cutlets, to cook until they are golden. The edges start to get white when they are almost ready to turn. Turn the pieces and cook another minute or two.
  4. When done, place chicken on a foil lined baking sheet in a single layer. Top with sauce and cheese.
  5. Broil briefly until cheese melts.

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  6. Top with fresh herbs and serve.

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I know you will love this!

STATS:
4 servings (really seems to make more, so divide stats in half if you find it serves 8 instead)
356 calories
15g fat
14g carbs
45g protein

Cauliflower Flat Bread

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I got this recipe from The Waffles (check out Megathruster  HERE if you haven’t had a chance to! THEY ROCK) and I made it at home and it was DELISH so I just had to share!

INGREDIENTS:
2 small heads of cauliflower** (see note below)2 eggs
Oregeno & Salt to taste (or any blend of Italian seasonings)
1/2 cup to 3/4 cup Shredded cheese
garlic
Olive oil
Misc. meats/ cheese (see instructions below)

INSTRUCTIONS:

  1. Preheat oven to 400 degrees.
  2. Steam the cauliflower. Then put on a baking sheet and roast until the moisture is gone.
  3. Put cauliflower, eggs, seasoning and some shredded cheese in a food processor or blender. Mix until well combined.

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  4. Spread mixture thinly over parchment paper on a baking sheet and bake for 15 minutes.
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  5. Remove from oven and brush on a mixture of garlic, olive oil and oregeno (or Italian seasoning).
  6. Now here is where you can get creative! Top with anything you want! I used a mix of feta cheese and shredded Italian cheese, cooked onion and both cooked bacon and cooked sausage plus some fresh chopped basil ! But you can add ANYTHING! I would try to stay with dryer ingredients, though, for baking (don’t add tomatoes or pineapple, for example. I’d add those at the very end as you you serving, if those are toppings you fancy)
  7. Roast again until cheese melts.

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  8. Cut and serve!

**NOTE: I found that 2 medium heads of cauliflower made this mixture way too thick. It’s better to be a bit thinner and not have it fill out the pan entirely. I’d start with 1 large had or 2 very small heads of cauliflower.

**NOTE: This flatbread won’t get traditionally crispy as you would expect with a pizza crust. It’s a great low carb alternative to crust, but it will remain somewhat soft. We store it in a flat container and, when having leftovers, reheat back in the oven to reheat evenly. You can microwave this, too, but it will be softer as a leftover. But don’t worry, it will still taste utterly delicious!

 

Squash and Bean Enchilada Bake

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I revamped a recipe I’d gotten from New Seasons a few years ago and never made and it was a HUGE hit. My Fiance and I ate this for two meals a day until it was gone because it was just THAT good! It felt like comfort food without all the guilt!

INGREDIENTS:

1 can pinto or black beans, rinsed and drained (I used 2 cups of pinto beans we’d cooked and stored in the freezer)
2 cups cooked squash, cubed (I use butternut squash, peeled, cut into cubes and roasted the day before)
1 medium tomato, diced
1/2 cup diced onion
2 garlic cloves, minced (again, 2  = 6 in my house)
3 Tbls olive oil
1/4 cup cilantro
1 cup pepper jack cheese, shredded
2 tsp Mexican (or enchilada) seasoning (I used 1 tsp each of Southwest and Bold Taco seasoning from Penzeys)
1 tsp salt
6-10 corn tortillas (shoot for non GMO/ organic if you can. I used 8 tortillas
1  15-19oz can of enchilada sauce, divided into 3 equal portions
1/2 cup cheddar or Mexican style shredded cheese

INSTRUCTIONS:

  1. Preheat oven to 350 degrees. In a large skillet, over medium heat, saute onions and garlic in olive oil for 8 minutes. Add Mexican seasoning and salt, stir well.20160217_173007
  2. Add squash, beans, tomato and cilantro. Remove from heat and place in a bowl, stirring with 1/2 cup pepper jack cheese.
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  3. Cover the bottom of a 9×13 baking dish with enchilada sauce. Put one layer of tortillas along the bottom and cover with half of your squash mixture and the 1/4 cup pepper jack cheese and enchilada sauce.20160217_174115
  4. Cover with another layer of tortillas and another layer of squash mixture. Top with the remainder of enchilada sauce, pepper jack cheese and the Mexican or cheddar cheese.20160217_174435
  5. Cover and bake for 25 minutes. Remove cover and bake an additional 10 minutes.20160217_190519
  6. Serve with sour cream and any extra cilantro you have on hand.

Be sure to come back and comment how you liked this recipe!

Here are the stats for 8 tortillas and a 19oz can of enchilada sauce. Calculations based on 9 servings and not including sour cream.

Nutrition Facts
Servings 9.0
Amount Per Serving
calories 280
% Daily Value *
Total Fat 16 g 25 %
Saturated Fat 7 g 35 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 28 mg 9 %
Sodium 703 mg 29 %
Potassium 241 mg 7 %
Total Carbohydrate 25 g 8 %
Dietary Fiber 5 g 22 %
Sugars 5 g
Protein 12 g 23 %
Vitamin A 96 %
Vitamin C 17 %
Calcium 27 %
Iron 10 %

Roasted Garlic chicken sausage & egg scramble

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I got a new brand of sausages at Fred Meyer (Kroger) the other day and have been dying to try them so I whipped up this amazing lunch. Enjoy!

INGREDIENTS:
1 roasted garlic chicken sausage, split in half. 1 organic egg
2 organic egg whites
2 Tbl grated cheese (I used comte for this)
1 cup spinach/ kale/ mixed power greens

INSTRUCTIONS:

  1. Saute chicken sausage until desired browned. Set aside. When cool enough to handle. cut into bite-sized chunks.
  2. Whisk egg and egg whites.
  3. Pour eggs in the same skillet you cooked the sausage in, top with your power greens and sausage. Stir in. Once your eggs are almost cooked, stir in the cheese.
  4. Cook until desired doneness and serve hot!
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This would also be great with some onion, avocado and any other veggies you wanted to throw in!

Stats
Calories: 312
Protein:  33g
Fat: 17g
Carbs: 6g