Egg Roll in a Bowl

I stumbled on this beautifully easy recipe a few weeks ago, and now I make it entirely too often around here! It is ridiculously easy, and is another healthy one-pot dinner I can rotate through the meal plan fairly regularly without complaint from my "needier" eaters! 

What busy mom doesn't need more of this kind of recipe in her life?

The original recipe I tried called for pork sausage, but since we're trying to move away from pork in our diet, we found that lean ground beef or turkey works just fine as well. I'm also going to try it soon with shrimp as the protein center.

Here's how you make this entirely-too-easy family meal...

Ingredients:

• 1 package of shredded slaw or veggies (I use the super food shredded mixes)

• Handful shredded carrots

• Handful Chopped, rinsed kale

• 1/2 to 1 lb lean ground meat (your choice, amount to taste)

• 1 thumbnail-size fresh ginger root, minced or grated

• 3 fresh garlic cloves, minced

• drizzle sesame oil

• drizzle low-sodium soy sauce or liquid aminos

• sprinkle of crushed red pepper (only if you like a little heat)

• sprinkle of toasted sesame seeds (for garnish)

Instructions:

1. Place a large, deep pan over medium to high heat. Add ground meat and chop it up while it browns. Once browned and almost done (about 4-5 minutes) add in the fresh garlic and ginger.

2. Add in slaw or shredded veggies, stir occasionally for about 3 minutes or so.

3. Drizzle both the sesame oil and soy sauce, and add crushed red pepper.

4. It's DONE! Place in a bowl and top with a sprinkling of sesame seeds if desired.

Here's what I love most as a health coach about this recipe - there's NO need for a fried shell like a traditional egg roll. What I love most about this recipe as a mom? Way less mess, since there's no frying and it only uses one pan!

My family and I are getting a good amount of vitamins, minerals and fiber from this dinner and we're staying on budget! Win-win. 

Here’s a quick how-to video:

Tell us what you think of this recipe in the comments below after you try it with your own hungry loves. For more FRESH recipe makeovers to add into your healthy meal plan, have a look-see in the recipe box here on the site. 

Creamy Shrimp and Poblano Dinner

One of the classic dinners that has been in our family-recipe-rolodex for years now is the Creamy Shrimp and Poblano Dinner!

Mainly, because it’s so few ingredients and quick and easy to make. But also because our Mexican daddy loves the Baja-freshness of this dish.

It’s also naturally Gluten-free without missing anything tasty or robust. And it’s super easy to make this recipe dairy-free by swapping the cream for rich Coconut milk! Gives it a great taste, too!

See what I mean by easy-to-make here:

Creamy Shrimp and Poblano Dinner

Ingredients

• 1 1/2 pounds Peeled and Deveined Shrimp, medium size (I use cooked)

• 1 Tbsp Olive Oil

• 2 good-sized or 3 small Poblano Peppers, cored/seeded and cut into 1/2 inch chunks

• 1 cup Frozen Sweet Corn

• 3/4 cup Heavy Cream (or Coconut Milk for dairy-free)

• Freshly ground Pink Salt and Black Pepper

• Optional: Cooked rice to serve it over

Instructions

Heat the olive oil up in a large fry pan over medium heat. Once hot, add the poblano pepper chunks.

Next, saute the peppers for about 5 to 6 minutes, or until they soften and blister a bit.

Now, add in the corn and seasonings. Stir and simmer for about 3 minutes, or until the corn is cooked.

Then, add in the shrimp and cream, stirring and heating for a couple minutes, just until hot.

Serve your delicious, easy-peasy dinner over rice and you have a complete meal!

Tell us what you think of this one - will it make into your family’s regular meal plan, too?

You’re welcome to post finished recipe pics on our FRESH Start for Health Facebook page anytime!

FRESH Tuscan Salmon

Always on the search for yummy, but Gluten-free, new dinner ideas for this hungry family of mine, we found a FRESH way to make this delicious salmon dish.

We made a few tweaks to the recipes we found online and ended up here: enjoying this SUPER easy & affordable version of the classic restaurant-fancy dish with just a few tasty ingredients!

Even the newest or shyest home cook can make this FRESH dish - try it with me!

Here’s how to make…

FRESH Tuscan Salmon

Ingredients

• 2 Tbsp Extra-Virgin Olive Oil

• 4 - 2 ounce Salmon Fillets (skin on and patted dry with paper towel)

• Kosher or Pink salt

• Freshly ground black pepper

• 3 Tbsp Unsalted Butter

• 4-5 Cloves Garlic, Finely Minced

• 2 Handfuls FRESH Cherry Tomatoes (any type), Halved

• 3 Handfuls FRESH Baby Spinach

• 1/2 C. Heavy Cream

• 1/4 C. Freshly Grated Parmesan Cheese

• Handful Chopped Herbs (such as basil and parsley) plus more for garnish

Instructions

Lay out all ingredients first: grate the cheese, mince the garlic, halve the tomatoes, slice and pat the salmon down and generously salt and pepper it on all sides - just to have everything ready before you start cooking.

Using a large frying pan, set the heat to high. Drizzle a good amount (1 to 2 Tbsp) of Olive Oil into the pan and allow it to get hot, then turn the heat down to medium. Then, using pinchers, lay the salmon filets carefully into the hot oil, skin down.

Cook the salmon for about 5-6 minutes on that side, then turn over and cook for another 2 minutes on the other side. Keep turning the filets and cooking for 1-2 minutes, or until all 4 sides are crispy.

Remove the salmon filets and put them on a plate covered in paper towels. Let them rest while you move on to the sauce.

Keeping the oil from the salmon in the pan, raise the heat again for a minute, placing the 3 Tbsp unsalted butter into the pan and let it melt, then lower the heat to medium again. Add in the minced garlic and cook for about 2 minutes, stirring a bit.

Add in the halved cherry tomatoes, and let them cook on medium heat for a few minutes - until they begin to soften, or as soon as the skin starts to blister.

Keeping the pan on medium heat, pour in the cream. Drop in the spinach and parmesan cheese, and stir it all as it comes to a simmer. Simmer on low-medium for about 2-3 minutes.

Add the salmon filets back into the sauce, and scoop some of it over the filets to completely cover them in this luscious sauce!

Sprinkle the FRESH herbs over it, and put on the lid, letting the whole dish simmer together on low-medium heat for about 3 final minutes.

Serve over rice, or pasta, or next to a FRESH salad.

We ate so happy with this new dinner idea - and it is wonderful to know it’s completely Gluten-free and safe to enjoy for us all!

We all agreed that this dish will make our family favorites list and now be a regular feature in the “again, please” recipe choices for dinners around here!

I want to know - will you try this one?

Post your finished pics with your approval of this FRESH new recipe on our Facebook page @ FRESH Start for Health!

Homemade Chipotle Bowl

This recipe is so versatile! 

Design your own bowl to your taste and eating plan. Make a plant-protein-rich version by eliminating the meat and shredded cheese and generously adding the beans and even some fresh slices of avocado! OR use any other meat protein you'd like with this recipe. Grilled chicken, Adobe pork, shredded chicken, or even ground meat.

This post will take you through the different dishes I make to create our favorite bowl dinner, the Barbacoa & Beans bowl.

Cooking this entire meal at once could be overwhelming to a new cook..

…so please know that you could try just one of the included recipes to start, or prep some of the dishes ahead of time to make it easier.

For instance, I make the pico and slice the peppers and onions ahead of time! I often cook the beans in the slow cooker during the day, and the rice in a rice cooker, so that we only have assembly to do later in the day. One tip is to store the pico and peppers/onions mix in glass containers in the fridge - they’ll retain their crunchiness and fresh taste better!

The different recipes in this post, complete with how-to’s & hacks, are:

• Ranchero Beans

• FRESH Pico de Gallo

• Barbacoa (flavored shredded beef)

• Fajita Veggies

• Cilantro-Lime Rice (just like Chipotle’s!)

---

How to Make Easy Ranchero Beans:

Canned pinto beans, rinsed in a strainer, (use 1 can per 2-3 people)

2-3 cups chicken broth 

¼ sweet onion (thrown in whole if you want to remove it after cooking, or sliced to eat)

Either 2 pcs bacon, chopped or ¼ pound ground sausage, cooked

2 smashed cloves fresh garlic or 1 Tsp garlic powder

1 Tsp onion powder

½ tsp sea salt

Optional: Half Jalapeno for heat

In a medium saucepan, bring all ingredients to a soft boil, then turn heat to low simmer, and cook for at least 30 minutes.

OR keep it even easier, and place all ingredients in a slow-cooker and leave it on low for 4-6 hours.

Fresh Pico - this is an essential part of the meal, in my opinion, as it adds a FRESH and crunchy taste and texture to any bowl you create! Link to my Pico De Gallo recipe HERE!

Barbacoa You can make it yourself in the Slow Cooker with this easy recipe HERE. OR you can just get it store-bought and use that for your bowl. My favorite brand to use when I can’t make it homemade is pictured.

Fajita veggies - This is another necessary dish to include, in my opinion - again, because of the natural, crunchy, delicious FLAVOR!

Here’s how to make them:

1. Slice 2 colorful bell peppers for a sweet, mild flavor or you can use Poblano (also called Ancho Chile peppers) Just know they are definitely going to lend some heat to your fajita veggie mix! Choose your colors/types of peppers by your preferred taste or just to use what you have on hand.

2. Add a FULL sweet or red onion, sliced. (Just use 1/2 of one if they are large.)

3. Drizzle olive oil into large frying pan over medium heat, and add in the peppers and onions once the first slice sizzles in the hot oil.

4. Saute the colorful, fragrant mixture over medium to high heat for about 5-8 minutes (or until desired texture) stirring only a couple times. If you prefer crunchier veggies, saute until 6 minutes, tops. If you like a more caramelized finish, cook 8-10 minutes and only stir them a couple times.

   
   You’ll end up with these beauties…

Cilantro-Lime Rice

Cook your choice of rice to your taste, using a rice cooker or a saucepan. 

Per 2 cups of cooked rice, chop ½ bunch fresh cilantro and stir in with 1-2 limes, squeezed (depends on your taste and how zesty you prefer it)

Stir in a sprinkle of Himalayan or Sea salt, and let sit for a few minutes.

Serve to your happy eaters!

My tip for the fluffiest rice ever!

Take 1 cup dry Mahatma Basmati (I use white OR brown, depending on your taste) and 1 ¾ cups water and soak them together in a medium saucepan for 15 minutes. (No heat yet.) When 15 minutes is up, put heat on high and bring the mixture to a boil, then lower heat to lowest temp and simmer rice, covered, for 10 minutes.

Remove rice from heat, bring to almost room temp. Roughly chop a large handful of fresh cilantro and sprinkle into the room temp rice. Squeeze 2-3 limes into the rice, stir all ingredients together. Serve immediately. 

Other add-ins you may like for your bowl:

• Lettuce or other bed of greens (we prefer romaine with this recipe!)

• Shredded cheese

• Sweet Corn relish or roasted sweet corn kernels

• Sour cream

• Guacamole or avocado slices

Once you have all the ingredients you want to add to your Homemade Chipotle Bowl, you can lay them out to let each person assemble to their taste!

You may also like to serve with a dressing of some kind - ranch or a vinaigrette - we tend to eat it without, just because there’s already so much flavor in this meal!

Can’t wait to hear what you think once you’ve tried your hand at this dinner!

It’s not one of the easiest I’ve shared with you, but SO delicious and filling - and plenty leftover to eat or make differently the next day. (Cook tonight, take next night or 2 off!) Cook extra, and you can easily turn the leftovers into a burrito, taco salad, or other dinner!

What do you think? Tell us and post pics on our Community page on Facebook HERE.

Mexican Spicy Slow Cooker Shredded Beef

Authentic Mexican food is a favorite around my house, as that is the culinary culture of my husband Juan, who was born and raised in Mexico. 

He integrated his rich culture (including amazing food) into our family, and we love it! Over the past few years, I’ve worked to learn and apply the unique taste of his mom’s (mi Suegra) cooking, making sure to keep the delicious qualities of real Mexican food in it at the same time. (This Norwegian/American cook has come a long way though, and I’m thankful for the flavor influences of my Mexican family!)

This dish happens around once a month around here, as the lean protein is a great base for several of our favorite dishes - you can make many flavorful, easy family favorites from this one crock pot wonder! Taco salad with shredded beef, shredded beef tacos and burritos, and even Homemade Chipotle bowls!

Often, we turn the beef into the traditional “Barbacoa” or “Birria” just by changing up some flavorings at the end by adding in a beer and spices, along with a secret sauce!

Mexican Spicy Slow Cooker Shredded Beef

Here’s how to make delicious shredded beef...

Ingredients:

• 3 lb beef rump, tip, or round roast

• 1 sweet onion, chopped in half

• 1 medium tomato, cut in half

• 3 cups beef broth (OR 2 cups + add a small beer if you’d like more tenderizing and taste)

• Optional - 1/3 cup red wine vinegar, but drop this if you add the beer

• 5 raw garlic cloves, smashed

• 2-3 bay leaves

• 6-8 whole peppercorns (optional - adds a peppery spicy flavor)

• 2 Tsp oregano

• 2-3 shakes of red chili flakes or 2 dried chile de arbol

• 1 Tsp chili powder

• 1-2 chipotle peppers, canned in adobo sauce (optional - this is if you want a Barbacoa flavor!)

Instructions:

1. Place the beef in the slow cooker with all the above ingredients except the chipotle peppers, and set crock pot on low for 6-8 hours, or longer to desired tenderness.

2. After meat shreds easily with 2 forks, use a strainer spoon to carefully remove all the remaining tomato, onion, bay leaves and garlic cloves. Shred the meat, crisscrossing 2 forks together, straight into the broth inside the slow cooker. It’s ready to drain and serve in tacos or burritos, or serve it juicy, in a bowl!

3. (For Barbacoa flavor - do this optional step) Right before serving the meat, make a paste out of the chipotles by blending them in a blender with 1/4 cup water, then straining the seeds and casing out of the mixture. Add the paste into the slow cooker during the last 1-2 hours of cooking.

Enjoy one of my own family favorites, and be sure to let me know what you think in the comments below after you’ve made this easy recipe!

Sweet Corn Chowder

I created a brand new recipe tonight - and I just want you to know - this never happens!

The whole family loved it.

FIRST SHOT.

Usually, I have to try at least a couple times to tweak and change and improve a brand new recipe (especially one I invent in my head) …but not tonight!

It’s a creamy chowder, somewhat sweet, but with a smokey, savory twist.

Sweet corn chowder, made completely from scratch, and off of warm childhood memories of growing up on a sweet corn farm in rural Illinois.

But enough about me, my childhood, blah blah blah - let’s get to the soup. (haha)

Why don’t you just try it, then tell me what you think?

Here’s how to make it:

Ingredients

• 2 potatoes, peeled, and cubed (I used russet, you can use any kind)

• 6-8 ounces frozen sweet corn

• 1 cup diced thick ham (I used leftover whole ham roast from the freezer)

• 4-6 cups beef broth

• 1-2 Tablespoons olive oil or butter (to saute onions and garlic)

• 1-2 Tablespoons gluten-free flour (I use Krusteaz)

• 1/2 sweet onion, finely diced

• 4-6 fresh garlic cloves, smashed

• 1 - 1.5 cup heavy cream OR half and half

• Salt, Cracked Pepper, Onion Powder to taste
  
  Garnish:

• 4 slices bacon, crisped and crumbled (I get the no-nitrate bacon at Costco)

• 3 green onions, diced

Instructions

1. Prepare the potatoes (peel and dice), as well as the diced onions and mashed garlic cloves. Put a soup pot on medium heat and place the oil or butter in it. As it melts, stir in the diced onions and mashed garlic cloves. Saute them for 5 minutes or so.

2. Drizzle a bit more oil or butter into the onion and garlic mixture, and as it heats, stir in the flour to begin making the rue. Stir briskly for one minute, then start slowly pouring in the beef broth, little by little, whisking the rue into it as you do - this will avoid clumping and produce a smooth soup.

3. Once the beef broth and rue are smoothly combined, add in the potato cubes and bring to a boil over high heat. Bring heat back down to simmer the broth and potatoes for about 10-12 minutes, or until potatoes are just barely cooked through.

4. Add the ham pieces, sweet corn, seasonings and cream, and cook the soup on high simmer for another 3-5 minutes. Turn off the heat. (Tip: using heavy cream is obviously higher calorie/unhealthy fat than the half and half - however, it will create a thicker soup.)

5. Serve the soup piping hot with a crumble of crispy bacon and sprinkle of green onions over the top.

   YUMMY!
   
   Well, what do you think? Easy enough?

Can’t wait to see what your family thinks of this easy, cozy, comforting one-pot dinner.

Let me know in the comments below or join us for our weekly discussions in the FRESH Start Club! We like to eat around here, enjoying many different kinds of foods from all the food groups - but of course in moderation and adding in FRESH whenever we can!)

From my kitchen to yours…

Happy FRESH eating ~ Coach Bess

Easy Chicken Parmesan & Spinach Bake (Gluten-Free)

Aahhh Chicken Parmesan - always a delicious family favorite.

There’s a classic version of this recipe right here in our Recipe Box, but I knew I needed to revamp it to 100% Gluten free for my recent eating restriction. (More on this story to come, as I don’t want to confuse anyone, since we teach and believe in FRESH foods and non-restrictive living around here!)

However, to truly battle the autoimmune disease that I have, I have found that eating gluten free is healing me, so I do it! And remaking this recipe (along with many other favorites!) to still be tasty and satisfying was my personal challenge. And after some tweaking and trying, I did it!

THE. WHOLE. FAMILY. APPROVED.

You guys, that’s like Christmas to this health coach mama!

I present to you the Gluten Free version of the Classic Coach Bess Chicken Parmesan & Spinach Bake!

Here’s how to make it:

Ingredients

• Boneless, Skinless Chicken Breast Cutlets (or full breasts, sliced into thinner pieces)

• Homemade Marinara sauce OR store bought is fine, in a pinch!

• FRESH Spinach leaves ( I get the carton of them, they seem to stay fresh longer in those)

• Mozzarella Cheese, Shredded (I used about 1/2 cup for my whole recipe to keep dairy minimal - and it was DELISH!)

• Olive or other cooking oil (I use probably 2-3 Tablespoons - method explained below!)

• 1/2 cup Almond Milk, unsweetened to dip chicken in before breading

• Gluten-free Angel Hair pasta (or any other “healthy” pasta you prefer)

For Breading:

• Gluten-free Italian Breadcrumbs (my fave type is pictured)

• Gluten-free Panko

• Gluten-free Flour (I prefer Krusteaz brand because it’s not gummy)

Instructions

1. Stir together equal parts flour, panko, and breadcrumbs to create a dense, delicious breading. Place in a wide, shallow bowl to use for dipping the chicken in.

2. Put the almond milk in a second bowl, and get the chicken ready for dipping.

3. Prepare a 9x13 baking dish by lining the baking sheet with aluminum foil, or spray with an oil spray, and preheat the oven to 400 degrees.

4. Place a large fry pan on medium to high heat, and drizzle the small amount of oil on it. While it’s heating up, begin to dredge the chicken pieces in the milk first, soaking them really well. Then dredge the soaked chicken in the breading, making sure to coat evenly with the crumbs.

5. Brown/crisp cutlets for 3 minutes or so on each side, then pull then out and bake them for a few minutes on a lined cookie sheet to finish the cooking if they are not cooked through. (This is how I use so little oil in this recipe!)

6. Pour 1/2 cup marinara sauce into bottom of the pan, then layer the spinach over it. Layer the fully-cooked chicken cutlets over the spinach. Sprinkle the half cup of shredded mozzarella over the top, and baked, uncovered, for about 15-20 minutes (keep an eye on it, each oven is different with time and heat intensity!)

7. Remove the Bake and let it set on the counter about 10 minutes. This is when you can cook the noodles, as they only take about 7-8 minutes for al dente.

8. Serve immediately over pasta, enjoy!

Quickly frying the chicken cutlets over medium to high heat to brown them!

Assembling the Chicken Parmesan & Spinach BAKE…

Finished product! MMMM!

I’d love to hear what you think of this one - it’s easy to make “regular” as well. Just use your favorite breading, pasta and sauce and add in the yummy green of the spinach (even my picky eaters eat this one!)

Be sure to join us in the FRESH Start Club (our free hangout online!) where we chat about all things deliciously healthy and FRESH!

Don’t forget to comment below with your take on this delish recipe!

Zuppa Toscana Soup {FRESH Start Style!}

This comforting pot of fresh-food goodness is always a great dinner idea, but especially on a cold night.

It just warms your insides in the tastiest way! 

Although this recipe was originally a copycat for the soup at Olive Garden, I've changed a few key things in our recipe. We like LOTS of garlic, so we use about 10 cloves in ours. We also like a thicker cream soup, so I use more cream and less potatoes. The kale is also a preference over spinach from the original recipe at the restaurant.

Ingredients 

• 4 strips low-sodium bacon

• ½ pound spicy ground sausage (for less spicy soup, mix mild and spicy or just use mild sausage)

• 4 cups low-sodium chicken broth

• 2 cups water

• 2 large potatoes, peeled, quartered and sliced 

• 1 medium sweet onion, diced 

• Full garlic bulb, peeled and minced fine

• 1 ½ cups whipping cream (for lighter soup, substitute half and half or for dairy-free, use coconut milk)

• ½ bunch of fresh Kale, washed and chopped in 1-inch pieces 

• Seasonings: generous pinch of salt, pepper, and a sprinkle of chicken bouillon

Instructions

1. Set up a large frying pan on medium to high heat, and brown the bacon. Drain and set aside for later.

2. Using a medium to large soup pot, put it on medium heat and brown the ground sausage. Scoop the sausage out of the pan, and set aside, draining.

3. Saute the onions in the leftover sausage oil, for about 4 minutes or until cooked. Add in the minced garlic and heat for about 1 more minute.

4. Add in the chicken stock and water and bring to a boil over high heat. Once boiling, add in the potatoes and bring the soup to a steady simmer over medium heat. Cook the potatoes for about 12-15 minutes, or until tender.

5. Stir in the cooked sausage, the cream, seasonings, and kale, and simmer another 2 minutes or so. Careful not to boil it!

6. Serve with a piece of bacon crumbled on top of bowl of soup. Mmmm!

After you make this yummy, filling (and gluten-free for me, yay!) comfort soup - be sure and comment how it turned out! Do you like it spicy or not so much? Can’t wait to hear what you and your family think!

Easy Slow Cooker Italian Chicken

Chicken in a slow cooker is always an easy way to have dinner simmering, ready to serve and sending wonderful aroma of comfort food - right when you walk in the house from the day! No mess, no fuss, just filling and delicious healthy dinner for your family tonight.

This recipe is designed to serve 4-6 people, but you can easily adjust the size by choosing less or more chicken amounts. (For example: Cut recipe in half if there’s only 2, double if you want to feed up to 8.)

Here’s how to make it…

Ingredients

• 4 chicken drumsticks + 4 thighs, skinless (if you purchase chicken with skin-on, just pull it off prior to putting in the slow cooker!)

• 1/2 cup white wine (for a dry recipe, you can swap sherry wine vinegar or

• 1 medium white or sweet onion, sliced in rings

• 4 cloves garlic, mashed

• 2-3 bay leaves, dried

• 1-28 oz. can of crushed tomatoes, no added salt

• 2-3 Thyme sprigs, leaves removed or 1/2 tsp dried thyme

• 1 Tsp Oregano

• 1 Tsp Garlic powder or granules

• 1 Tsp Onion powder

• Sea or Himalayan pink salt, cracked black pepper

• Garnish with fresh basil and ground Parmesan if desired.

Instructions

1. Put all ingredients in the slow cooker, pouring the tomatoes and wine over the chicken, then placing the onions and spices over all of it.

2. Put the heat on low, and cook for 6 hours or so. Ready to serve!

3. To keep it gluten-free, serve over veggie noodles - like spaghetti squash or zucchini noodles. If you enjoy pasta on occasion, try one of these healthier pasta options for a delicious and simple dinner! (One of the suggestions there is still gluten-free!)

Let us know what you think of this simple, but tasty recipe! We’d even love to see your personal pics of how it turned out on our Facebook page FRESH Start for Health!

ReFRESHing Chicken Salad Recipe

More energy per bite, in a low-calorie snack or no-cook main dish?

Yes, please!

This ReFRESHing Chicken Salad Recipe is easy to throw together using leftover roasted chicken (even from the store-bought type works) or shredded chicken from the slow cooker, instant pot or even good-old-fashioned stove-top cooked.

At my house, we serve it with gluten-free crackers and cucumber slices, wrapped up in a butter lettuce leaf like a green taco, or on a slice of Dave’s 12 Grain bread (for my non-gluten-free family members!)

Can’t wait to hear how you choose to enjoy this nutritious, easy snack or meal at your family’s table!

Here’s how to make our

ReFRESHing Chicken Salad Recipe

Ingredients

• 1.5 to 2 cups chopped or diced cold chicken (shredded or roasted)

• 1 stalk celery, finely diced

• 1-2 green onion stalks, finely diced

• half handful Pepitas (raw pumpkin seeds - we buy ours at the grocery store bulk section)

• 1/4 cup dried cranberries

• 1/4 apple, diced fine (choose a sweet apple if you like sweeter tasting salad, or a tart one if you like it more sour-tasting)

• 2 Tbsp Greek Yogurt (or to your taste - can also use mayo if you prefer)

• Sprinkle of each: FRESH cracked black pepper, Himalayan Sea Salt

• Optional - to add a little heat, one sprinkle of cayenne or chili pepper
  

Instructions

Stir all ingredients together and either serve immediately, or you can refrigerate to serve later or take to a gathering.

This ReFRESHing salad makes a wonderful easy-grab lunch for the family’s busy days as well, as it can easily be made ahead of time and stored in the fridge for a few days, up to a week.

Nutritionally, it provides energy through the high protein, healthy fat and fiber combination of the ingredients, yet leaves you feeling light instead of over-full!

Grilled Chicken Thighs & Apricots

As the days grow warmer, we tend to migrate outdoors for family meal time in the southwest desert sunshine.  A favorite dinnertime plan around here, grilling is a "cool" way to keep family dinners “hot” (and keep the heat of cooking out of the kitchen!) 

This recipe is an easy way to sweeten up an old go-to: chicken thighs! Enjoy this Grilled Chicken Thighs & Apricots recipe with your own family as an everyday favorite, or wow your summer company with the visual appeal and taste of this superstar dish!

It looks like such a fancy dish, but actually only takes about 15-20 minutes to have ready. Easy and practical is how we do it here in the FRESH Start test kitchens!

Grilled Chicken Thighs & Apricots

How To Make It

Ingredients

• 1 lb boneless, skinless chicken thighs

• 1/4 cup lower-sugar apricot jam (briskly stirred with 1/4 cup water to make nectar)

• 1/4 cup snipped fresh mint (optional)

• 1 Tbsp olive oil

• 1 Tbsp apple cider

• 1/2 tsp curry powder (optional)

• 1 clove garlic, minced

• 4 medium apricots, halved and pitted

• 2 green onions, chopped

• 1/2 cup chopped pistachios (optional)

• 1/2 tsp dijon or yellow mustard

Instructions:

1. Making the sauce: Combine half the nectar, half the mint, the olive oil, vinegar and curry and garlic in a bowl and whisk briskly together. Place the chicken thighs in a gallon-size plastic bag, and pour the mixture in the bowl over them. Seal bag, turn it to coat all the chicken, and refrigerate for 2-4 hours.

2. Remove chicken from the bag and throw away the used marinade.

3. Grill chicken on low-medium heat for about 12-15 minute or until no longer pink (180 degrees F on meat thermometer)

4. Turn the thighs once midway through grilling.

5. During the last 5 minutes of grilling the chicken, place the apricots on grill, flesh side down and grill until lightly browned and softened.

6. For finishing sauce: combine the remaining half of the nectar in bowl with the green onions, pistachios, and mustard and whisk them all together. Drizzle over chicken and apricots right before serving.

NOTE: As with all our recipes, cutting costs and keeping it simple stay at the center - feel free to make this recipe without the pistachios, curry and any of the other higher-cost ingredients if necessary. It’s still a tasty and filling dish even if altered!

IMPORTANT: Our recipes are always portioned to serve around 4 people. Just double the ingredients if you’re feeding a larger family or cut them in half if it’s for 1-2 adults.

What do you think, does this recipe sound like a winner?

I would love to hear about your family's favorite grilling recipes and tips over on our community Facebook page FRESH Start for Health!

Beef and Poblano Rice One-Pot Dinner

Wait til you try this simple, delicious, whole-family-loves-it dinner recipe - you’re going to thank me! Ha! I discovered this 30-minute treasure while “trying out” a dinner-in-a-box service that was the best one I’ve tried yet. (But I just find I can’t continue those services due to my incessant need to re-invent every recipe I try!)

So here is the Coach Bess - re-invented version of this one-pot dinner that the whole family loves!

How to Make Beef and Poblano Rice

Ingredients

2 poblano peppers
1 lb lean ground beef (90/10 and grass fed, preferably)
1 1/2 cups basmati rice (can use brown basmati - will just be a different texture)
2 1/2 cups water (or beef broth if you want more flavor)
1 Tbsp seasoning (I used hamburger seasoning mix that has chili powder, garlic and onion powder in it)
1/3 cup sour cream
2-3 green onions, diced finely
olive or avocado oil
kosher salt, black pepper

Instructions

Preheat the oven to 425 degrees and make sure the rack is centered in the oven. Have a large dutch oven or cast iron pan ready to use, because you will first prepare this dish on stove top, then put the pan directly into the oven to finish it.

Halve the poblanos, remove seeds and ribs, and dice into 1/2 inch squares or so. Heat 2 Tbsp avocado or olive oil over medium-high heat in the pan. Add in the poblano pieces, and let them saute, stirring only a couple times, for about 5 minutes or until tender.

Add in the ground beef and cook for 5 minutes or so, or until fully browned. Scrape to the side of the pan.

Add the dry rice and the Tbsp spice, and “toast” it over the heat for about 2 minutes, only stirring once or twice. Stir together with the ground beef and peppers mixture and toast for another minute.

Stir in the water or broth, and bring the entire mixture to a quick boil over high heat. Once boiling, carefully remove from stove top heat and place entire pan of mixture into the pre-heated oven. Place lid on it, and bake for about 17 minutes, or until all the water or broth is absorbed.

While the rice dish is baking, stir together a couple tablespoons of water with the sour cream, making it slightly runny for easy drizzling. Season with salt and pepper.

Once the rice is done, remove from oven and serve within minutes and after fluffing the rice with a fork. Drizzle the sour cream and sprinkle the green onions over it. Mmmmm!

BONUS TIP: for added nutritional goodness, slice up a fresh avocado, salt them, and serve alongside or over dish.

What do YOU think?

Easy enough to try out? I personally love the easy cleanup and simple process of this one-pot recipe!

Ahi Tuna Poke Bowl {FRESH Start Style!}

So per the usual, I was a little behind the healthy-times and it took me til this year to try a poke bowl!

Yes, I know, they’ve been the rage for a lot longer than that…but alas, it is what it is! Now that I’ve tried one and loved it (and coerced happy-hubby recipe-taster into loving it too!) it’s fast becoming a regular around here. Now to get the kids to love it…they’ll eat it if I serve a bit of grilled chicken in place of the tuna for them…still a fast and easy family dinner!

What I love about this dish is that it’s NO-cook - the kitchen and YOU stay cool while you make a filling, healthy, FRESH dinner dish! And hubby loves to take the leftovers the next day for work.

Ingredients

SAUCE:

• 1/4 cup soy sauce

• 1 Tbsp rice vinegar

• 2 teaspoons sesame oil 

• good shake of crushed red pepper flakes

• 3 green onions, thinly sliced

• good shake of sesame seeds, plus more for garnish

BOWL:

• 1-2 ahi tuna steaks (palm-sized) - depending on how many people you’re feeding - use one steak for each person

• cooked brown rice

• fresh spring greens or romaine or spinach

• fresh cucumber, sliced

• sugar peas, sliced thin (diagonally)

• shredded carrots

• avocado
  

Here’s how to make it:

Step 1: Mix up all the sauce ingredients to use as marinade for tuna.

Step 2: Dice up the tuna into 1 inch chunks. Marinate in sauce for about 15-30 minutes.

Step 3: While the tuna is marinating, chop and dice the rest of the fresh ingredients and begin plating (time-saving tip: I buy pre-packaged greens and pre-shredded carrots to save even more effort on this dish!)

Step 4: Once everything is chopped, spoon some rice into the bowl, lay some greens around it, then place the tuna and desired toppings over the bed of rice and greens.

I usually just lay out the ingredients buffet-style, and let everyone make their own bowl to their liking of amount and what’s in it…then they can drizzle more sauce over it!

I can’t wait for you to try this super-easy dish and then let us know if you are a converted poke bowl lover as well! Post a comment right here and tell us what you think of this fresh and easy dish!

Mango & Chicken Napa Salad

Light dinner-making just got easier than ever, with this toss-and-go Mango and Chicken Napa Salad recipe! Your family will enjoy this one-bowl meal that is packed with fiber, lean protein, and delicious healthy fats! The flavor is unique and light, creating a tasty dish your loves will ask for again!

Bring it to your next gathering as a healthy, lean addition to the table!

Ingredients:

• 1/3 cup low sugar orange juice

• 3 tablespoons rice vinegar

• 3 tablespoons low sodium soy sauce

• 1 tbsp sesame oil

• One head napa cabbage, sliced thinly

• 2 cups sugar snap peas, sliced thinly and diagonally

• 2 cups shredded chicken or diced grilled chicken

• 1 medium mango, sliced

• One handful coarsely chopped fresh mint

• One small bunch of green onions, sliced diagonally

• 2 tablespoons toasted sesame seeds

Instructions:

To make the dressing: whisk together the juice, vinegar, soy sauce, sesame oil and half of the sesame seeds in a small bowl. Set aside.

To make the salad: thinly slice up the napa cabbage and peas, toss together with the chicken, mango, mint and green onions. About 30 minutes to an hour before serving, toss everything together and then refrigerate so that the marinade can flavor the salad ingredients. Sprinkle the rest of the sesame seeds over the recipe right before serving.

Tips:

For the chicken in this recipe, you can either use grilled chicken leftover from a previous meal, or shredded cooked chicken made easily in a slow cooker.

If you like a little heat, you can always add crushed red pepper into this recipe, or even a little bit of curry paste into the dressing.

To save even more time and effort, you can always replace the Napa cabbage and sugar peas with a pre-chopped cabbage salad mixture in a store-bought kit! Toss in shredded bits of a store-bought roasted chicken and voila! You're eating dinner - EASILY!

This recipe was found originally in the Eating Well magazine, and tweaked to be FRESH Start friendly...we'd love to hear what YOU think of it! 

How to Grill Chicken & Salmon

Grilling is one of the reasons I enjoy summer so much. The fact that I live in Arizona means I get to do more of it than just during the summer months too! Yep, I’m able to grill year ‘round here. Talk about a happy girl!

Have you discovered the benefit of grilling for a healthier dinner meal plan? SO easy, so light, so yummy!

Here's some specific ideas to help you make healthier (and yummier) salmon and chicken on the grill for your healthy dinners at home.

How to Create Tender, Savory Salmon on the Grill

• If salmon is frozen, thaw completely.

• Pre-heat grill to medium-high heat, lay salmon filets out on flat pan or plate.

• Squeeze 1 full lemon evenly over the salmon.

• Sprinkle 3-4 garlic cloves, minced, over the fish.

• Press the garlic into the flesh.

• Sprinkle freshly cracked black pepper over salmon and salt lightly.

• Sprinkle ground onion, ground garlic, paprika and a light shake of chili powder if you like a little more flavor.

• Place salmon on light spritz of olive oil on aluminum foil packet on grill (if it has skin, you can place directly on grill plate - tastes better this way, in my opinion.

• Your fillets are now ready to grill slowly over low heat, for about 15 minutes, or until done.

Additional Tip: Use fresh herbs, like dill, for extra flavor over salmon.

Grilling Tips for Pull-Apart Chicken Breasts

• Buy full boneless skinless breasts instead of tenderloins to save money.

• Cut chicken breasts into 2-3 pieces (tenderloin-style) to promote quicker cooking and portion control.

• Marinate breast pieces in a small amount of Italian salad dressing. I use Italian dressing because it’s a neutral flavor, keeps the chicken moist and from getting slimy/tasting weird as the week progresses.

Make Ahead Tips: Grill enough on Sunday for meals through Wednesday, then midweek, grill a new batch for the remainder of the week’s meals.

Cooking ahead like this cuts your prep time down and is a delicious grab and make option for those days you don’t want to be in the kitchen too long. 

Cooking for meals ahead of time will give you a quick protein choice for soups, salads, pastas, and sandwiches. It will be easier to stick with a healthier meal plan when you have these ready to grab and add, versus cooking them separately for each day’s meals.

Tenderness Tip:  Be sure to grill the chicken until JUST done (they’ll be white, NO pinkness), on medium heat.  If you grill them on high heat or too quickly, you’ll end up with tough meat!

Coaching tip: I've had people ask me about the "alleged" link between cooking on a grill and cancer. After researching this specific topic even further, I’ve found that so far, research has not concluded that grilling causes cancer. However, cooking foods too fast, at too high of a temperature and for too long can release carcinogenic compounds that contribute to some cancers.

So a good rule of thumb for safely grilling is:

Cook (and Grill) Low and Slow!

Healthy Turkey Quinoa Mini Meatloaves

Family dinners can be an exhausting process for the busy mom who is trying to please all the varied preferences and taste buds in her home! 

One of our greatest goals here at FRESH Start is providing the busiest mom and their pickiest eaters with more family-favorites – more TASTY, HEALTHY recipes to make her life easier!

My picky family of six loves this recipe – in fact, it’s a regular at our dinner table! 

It’s veggies, protein, healthy fats and whole grains all in one beautiful dish.

Makes a fabulous prep-ahead dish, too. 

Just make a few extra loaves ahead of time (I do this easily by doubling the batch I'm making for dinner) then, instead of cooking them, I freeze them ready to pop in the oven on the night in question. You can freeze them right in their mini-loaf pans, leaving no cleanup on the night you fix them! Plus you'll have a hearty, no-work dinner ready to go for one of your family's busiest nights.

Here's how to make them:

Ingredients

• 1 lb or 1 package lean ground turkey (93/7)

• 3/4 cup cooked quinoa

• 1 egg

• 1/4-1/2 cup sweet onion, finely diced

• 3-4 baby bell (Portobello) mushrooms, finely diced

• 2-3 garlic cloves, finely diced

• 1/3 cup carrots, finely diced

• 1 tsp dried thyme

• 1/2 tsp cumin

• Olive oil

• 2-3 cheese sticks (mozzarella) cut in half or thirds

Topping sauce:

1/3 cup apple cider vinegar

1/3 cup low-sugar ketchup

1 Tbsp brown sugar or honey

Add 1 tsp of water at a time to get sauce to desired thickness. Stir all sauce ingredients together with a whisk until smoothly blended!

Instructions

1. Preheat oven to 375 degrees, prepare 4-5 mini-meatloaf pans by spraying them with olive oil spray.

2. Put a medium sauté pan over medium heat, add 1 tsp olive oil to pan. Add in the diced onion, mushroom, garlic cloves and carrots. Sauté for about 2-3 minutes, or until veggies are softened and smell savory.

3. Add in the thyme and cumin. Salt and pepper to taste. Pull pan off stove, allow mixture to cool for a few minutes.

4. Meanwhile, in a large bowl, mix together the ground turkey, quinoa, and egg. Once vegetable and spice mixture is cool, add that into meat mixture.

5. Pat meat mixture into 4-6 small loaves, placing them into mini loaf pans. Put 1/2 of a cheese stick in the middle of each loaf, then form meat around cheese stick.

6. Using your fingers, pat an indent into top of each loaf, and place 1-2 Tbsp of topping sauce into the well.

7. Bake loaves at 375 degrees for about 20-25 minutes, uncovered, or until cooked through.
   
   Serve with baked sweet potatoes and a side salad or other green selection for a well-rounded dinner selection!

Flexible enough to make ahead of time, or right on-the-spot, this family favorite is sure to become a go-to at your place as well!  Super-healthy, and tasty to boot, you’ll be glad you added this one to your family recipe rolodex!

Let us know what you think of this recipe, we’d love to hear your family’s feedback!  

How to Make Crock Pot Shredded Chicken {BONUS Chicken Enchilada Recipe!}

This shredded chicken recipe is a great “protein base” recipe, so that you have moist, tasty shredded chicken on hand for entrees later in the weekly meal plan, like salads, tacos, enchiladas or even to add to soup.

Cook up a large batch, then shred and freeze or refrigerate in pre-portioned freezer bags ready to pull out and use later. Makes nightly cooking too easy, and everyone loves the rich, brothy taste of this chicken (even the picky eaters!)

The chicken is also ready to be additionally seasoned, for instance, use chili powder and garlic for a Mexican-flavored dish, or taco seasoning for a taco salad protein topper!

Here’s how you make it.

Ingredients:

• 2 pounds boneless, skinless chicken breasts

• 1 can (or half box) low-sodium chicken broth

• 1 bay leaf

• 3 cloves garlic, smashed

• 6-7 whole peppercorns

• 1/2 cup cooking wine (white is best)

Instructions:

1. Add all ingredients together into a crock pot, cook on low for 6-8 hours, or high for 3-4. Once chicken pulls apart easily, it is ready! Let chicken cool, remove from crockpot, and shred. You’ve got shredded chicken!

Here’s a quick & comforting recipe you can whip up using this easy crock pot shredded chicken: 

Ingredients

• 2 cups crock-pot shredded chicken (soaked in ¼ cup of enchilada sauce)

• 1 dozen corn tortillas

• 1 small can mild enchilada sauce

• 8 ounces shredded cheese

• Plain Greek yogurt (optional, as topping)

Instructions

1. Preheat the oven to 375 degrees.

2. Heat the enchilada sauce in a deep fry pan over low heat.

3. Place corn tortillas, 2-3 at a time, into the saucepan and soak them until covered by sauce. Remove, lay flat on plate.

4. Line one side of corn tortilla with small amount of chicken, sprinkle half handful of cheese, then roll and place into baking pan (9x9 size works if the enchiladas are rolled tight, 13x9 is better if you want them looser.)

5. Once all enchiladas are rolled and placed together into pan, spread remaining enchilada sauce over the top, and sprinkle remaining cheese.

6. Cover with aluminum foil and bake for 15-20 minutes. Then remove foil, put oven on broil (high) and bake for another 3-4 minutes. Watch it carefully as cheese may burn if left too long on broil.

7. Remove finished enchiladas and enjoy with a side of rice and beans!

FRESH n’ Healthy Tip: Garnish with a dollop of plain Greek yogurt instead of sour cream – it’s a protein-rich & healthier fat option!

If you enjoyed these recipes, we think you might like these articles & recipes too:

Turkey Carrot Quinoa Meatballs

Napa Cabbage & Chicken Salad Recipe

Healthy Fried Chicken Tenders 

Turkey Quinoa Carrot Meatballs + Bonus Pantry Soup Recipe!

Around here, discovering a simpler way to get a healthy meal choice on the dinner table (and one that everyone likes) is ALWAYS a win!

and this turkey quinoa carrot meatballs recipe is another treasure...

I’ve added this easy meatball recipe to my "mom’s treasure box" of easy-to-make-ahead dinner ideas. 

Make a double batch of these meatballs, freeze or refrigerate the other half to use later, and when you’re in a pinch for a quick solution to a FRESH dinner main dish - voila!

If you've never used ground turkey before, I think you'll find the addition of carrots and quinoa to add some great texture, moisture and richness to this simple can't-be-ruined Turkey Meatballs recipe.

Ingredients

• 1 lb ground lean (93/7) Turkey
• 1/3 cup bread crumbs (I use gluten-free, but any will work)
• 1/2 cup cooked quinoa
• 1/3 cup finely diced carrot
• 3 garlic cloves, minced finely
• 1/3 cup finely diced sweet onion
• 1 egg
• 1/2 tsp onion powder
• 1 tsp Italian seasoning

Instructions

1. In a medium sauté pan over medium heat, drizzle olive oil. When oil is hot, add carrots and onions in and stir. Lower heat, and cook until carrots and onions are soft.

2. Add in minced garlic and cook 2 more minutes. Remove from heat and allow to cool to room temp.

3. Meanwhile, stir together lean ground Turkey, breadcrumbs, cooked quinoa, egg and seasonings. Stir in cooled cooked vegetables. 

 4. Form fully mixed meatball mixture into small meatballs (slightly smaller than golf ball-size)

5. Cook immediately OR store in fridge for up to 3 days or in freezer for up to several weeks!

These meatballs are great baked in a 400 degree oven for 15-20 minutes, crock-pot cooked, or steamed in a saute pan for 20 minutes. They can be served in our homemade sauce or served alone, alongside a great veggie side. They are awesome in soup too, and you can find an easy recipe below to use them in!

here’s a great recipe to use these meatballs in!  

This Pantry Meatball Soup is just one easy way to use these delicious and simple Turkey Quinoa Carrot Meatballs in a quick one-pot-dinner dish. Make this even faster by having the meatballs prepped and ready to cook in the fridge or freezer. Just pull them out, uncooked, and add them to the broth in this yummy one-pot-dinner soup! Use pre-made meatball mix and the whole recipe will be ready to eat in 20 minutes, tops!

I call this my “Pantry” soup because I usually ALWAYS have these ingredients on hand in the pantry (or something close enough to it as a substitute!) You’ll see that it’s just too fast and easy to prepare this!

Once you do, it’ll become a family favorite and you’ll be glad you always have these ingredients on hand.

Pantry Meatball Soup

Ingredients

• 12-15 uncooked Turkey Quinoa Carrot Meatballs
• 4-6 cups low-sodium chicken broth
• 2 cups water
• 2 cups selected “pantry” or assorted available veggies - I used leftover celery, carrots, onions and frozen green beans
• 1/2 cup whole wheat or gluten-free elbow pasta
• 1 tsp Italian seasoning
• 2-3 mashed garlic cloves
• Shake of pink or sea salt & cracked fresh black pepper

Instructions

1. Start broth, water, all seasonings and veggies together in a medium soup pot and bring to a soft bubble (uncovered) over medium-high heat.

2. Cook for about 5 minutes, then gently add in meatballs and cook for 8 minutes more.

3. Add in elbows and cook another 6-7 minutes.

4. Pull soup off heat and let settle for about 3-4 minutes, and serve.

Let me know what you think in the comments below! I'd love to hear how these recipes work for you.

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Spicy Thai Chicken Bowl

For an alternative to Thai take-out, try this fun recipe!

I discovered this delicious dish just the other night and since I made it that first time for my family, it has become a smash hit - we've had to have it two times since! I especially love serving the whole thing in one bowl.

I won't promise you it's one of my "easy ones" - it's not! Little more advanced and time-consuming, but worth every minute of effort! Mmmmm!

It’s easy to put together and yet all the nutritional elements are here - protein, veggies & simple and delicious noodles. Perfectly seasoned for those of us who take it easier on the heat, but easy to alter for those of you who may be a little more adventurous with the spice...

So, are you ready to try this FRESH new take on a Spicy Thai Chicken Bowl?

Ingredients

• 4-6 skin-on, boneless Chicken Thighs
• 6 ounces uncooked brown rice noodles
• 1 1/2 cups sliced and chopped yellow squash (about 2 small squash sliced 1/2 inch thick and cut into quarters)
• 1 cup sliced thinly baby Bok Choy (I use one bunch of 3-4 heads)
• 1 Tbsp low-sodium soy sauce
• key limes, quartered (to use to squeeze over dish)

Instructions

1. Preheat oven to 425 degrees. Heat a large skillet over high heat and add a swirl of canola oil. Sprinkle the chicken thighs with salt and pepper. Carefully lay the thighs, skin down, into the hot oil and cook for 3 minutes or until skin begins to brown. Remove chicken, and place on a paper-towel lined plate to drain.
2. Meanwhile, line a cookie pan with aluminum foil and place chicken, skin side down, on pan. Place pan in oven and bake for 4-5 minutes.
3. Remove pan and using tongs, turn chicken skin up and place pan back in oven for 2-3 minutes (or until cooked through.) Remove chicken from baking pan immediately and place on a cutting board to set for about 10 minutes. Just before serving, slice into 1 inch pieces.
4. While chicken is setting, make sauce (instructions below) in a blender and set aside in a dish. 
5. Boil the water for the rice noodles in a medium saucepan. Cook according to package instructions (usually rice noodles are not boiled, but rather placed in boiling water and then allowed to set for a few minutes, and then drained in strainer once they’ve softened.)
6. In the same large skillet over medium to high heat, add a Tbsp canola oil and swirl in pan. Add in chopped squash and baby Bok Choy and sauté for about 3 minutes or until crisp-tender. Drizzle the soy sauce over the veggies.
7. Place a helping rice noodles, veggies and several strips of crispy chicken thigh into a bowl, then drizzle with blender sauce and squeeze lime over dish. 

To Make Sauce:

1/3 cup chicken stock

1/4 cup water

2 tsp fresh ginger (peeled)

3 garlic cloves

handful cilantro

Thai Chile pepper (fresh) – sliced open, stem & seeds removed (IF you like it spicier, add another 1/2 to whole pepper)

Instructions:

1. Take all ingredients and blend in a blender or food processor until completely blended and smooth.

2. Pour into a dish and set aside.

Let us know how you like this and our other FRESH recipes in the comments below! 

Orange Chutney Chicken Cutlets Recipe & How-To

With a fancy name like “Orange Chutney Chicken” one might mistakenly guess that this simple chicken cutlets recipe is too complicated or stressful to prepare.  

Be assured, it’s as easy as 1-2-3! 

For even quicker prep, prepare the cutlets ahead of time, or use a commercially baked chicken. This delicious dinner is a wonderful dish that the whole family will enjoy, and ask for again!

Here's how to make it:

Ingredients

• 2 Tbsp olive oil
• 2 Cloves garlic, thinly sliced
• 1 Tbsp curry powder
• 1/4 cup chutney (or same amount orange marmalade)
• 1/4 cup orange juice
• 1 orange, segmented
• 8-12 boneless, skinless chicken cutlets, pre-baked plain or with panko coating in the oven at 375-400 degrees for 8-10 minutes

Instructions

1. Heat 2 Tbsp olive oil over medium heat in a medium skillet. Add the sliced garlic cloves and cook until golden brown, stirring occasionally.

2. Add the curry powder and cook, stirring for 30 seconds more.

3. Add in the chutney and orange juice, cooking until melted.

4. Gently stir in the segmented orange and remove from heat.

5. Serve the sauce drizzled over the chicken cutlets, over a bed of brown rice or pasta, or a FRESH Salad.

This dish is another piece of  proof that comfort-food dinners CAN BE made healthy! They are good-for-you and can be made over, just switching out a couple ingredients as items from the old favorites aren't always the best.

Follow along with us as we introduce many new dishes on this blog - to help you keep comfort food on your family’s dinner table! It’ll just be the nutritiously delicious kind!

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