Coconut Chicken, a healthy alternative to fried chicken.

Ingredients:

A healthy alternative to Fried Chicken! Coconut Chicken Ingredients ◾1 lb boneless, skinless chicken breasts ◾1/4 cup almond flour ◾1/4 cup unsweetened shredded coconut ◾1/8 tsp sea salt ◾1 egg ◾2 Tbs coconut oil Instructions ◾Mix almond flour, shredded coconut and sea salt together in a bowl. ◾Beat egg in separate bowl. ◾Dip chicken breast in egg and roll in dry mixture. ◾Heat a frying pan over medium heat and add coconut oil when hot. ◾Pan fry chicken until fully cooked. If the crust starts to brown and your chicken isn't fully cooked yet (this will depend on the size of the chicken breast), take it out of the pan and place it in the oven on a baking sheet at 350F for 5-10 minutes covered with foil.

1 lb boneless, skinless chicken breasts

1/4 cup almond flour

1/4 cup unsweetened shredded coconut
1/8 tsp sea salt

1 egg
2 Tbs coconut oil

Instructions:

Mix almond flour, shredded coconut and sea salt together in a bowl.
Beat egg in separate bowl.
Dip chicken breast in egg and roll in dry mixture.
Heat a frying pan over medium heat and add coconut oil when hot.
Pan fry chicken until fully cooked. If the crust starts to brown and your chicken isn’t fully cooked yet (this will depend on the size of the chicken breast), take it out of the pan and place it in the oven on a baking sheet at 350F for 5-10 minutes covered with foil.

Clean Eating Chicken Soup

Clean Eating Chicken Soup

(Makes approximately 16 cups)

Ingredients:
•1 tablespoon olive oil
•1 large onion – chopped
•2 large leeks – chopped
•6 small carrots – peeled and sliced
•2 parsnips – peeled and sliced
•4 cups chicken broth – no sugar added
•4 cups water
•4 large, raw chicken breasts – cut into bite size pieces
•1 teaspoon garlic powder
•1 tablespoon marjoram
•Brown rice or noodles – Cooked separately according to package directions (omit for paleo)

Continue reading Clean Eating Chicken Soup

Diet Doc TURKEY TORTILLA PIE:


Ingredients: 1 small onion, finely chopped
1/2 tsp garlic powder
1 tsp olive oil

1 point ground turkey breast
2 tsp chili powder
1 tsp dried oregano
1/2 tsp ground cumin
1/2 tsp cayenne pepper
1 can (15 ounces) black beans, rinsed and drained
1 jar (16 ounces) salsa
3/4 cup low-sodium chicken broth
8 low-carb, fat-free tortillas
1/2 cup shredded reduced-fat Monterey Jack cheese
1/4 cup light sour cream

Directions:

In a skillet, saute’ onion and garlic powder in oil until the onion is tender.

Add the turkey, chili powder, oregano, cumin and cayenne, cook and stir over medium heat until turkey is no longer pink.

Stir in beans.

Remove from heat.

Combine salsa and broth; spread a thin layer in a 2 1/2-qt. baking dish coated with nonstick cooking spray.

Cut tortillas into 1 inch strips and then into thirds; arrange half over salsa mixture.

Top with half of the turkey mixture and half of the remaining salsa mixture.

Repeat layers.

Sprinkle with cheese.

Cover and bake at 350 degrees for 25 mins or until bubbly. Top servings with Sour Cream (Or 0% fat Greek Yogurt) (not included in nutritional value should you use Greek yogurt)

Yields: 8 servings
Nutrition: 1 cup= 270 calories, 6 grams of fat, 32 carbs, 22 protein.

CHICKEN ROLLS WITH ASPARAGUS AND MOZZARELLA


Directions

Sautee asparagus in olive oil until bright green. Set aside. (you could also steam this in order to cut back on some fat)

Preheat oven to 375 degrees.

Spray a baking dish with non-stick cooking spray.

Pat chicken dry and lightly season with salt and pepper.

Lay out chicken breast, arrange asparagus on top, and sprinkle with mozzarella.

Roll chicken around asparagus and cheese; place seam down in baking dish.

Repeat with remaining chicken breasts.

Sprinkle whole wheat bread crumbs on top of chicken.

Cook for approximately 10 minutes or until chicken registers 160/165 degrees with a meat thermometer.

That’s it – veggies plus protein in one fell swoop and a nice way to switch up chicken and vegetables! I suggest serving this with brown rice or cous-cous as a side to round out a nicely balanced meal that makes for a yummy, crowd-pleasing dinner and great leftovers.

photo/recipe via Better Balanced Life