Balsamic Chicken

I LOVE this meal because it's quick, it works without having to remember to marinate the chicken, and you can make it in ONE pot!

INGREDIENTS

4 boneless skinless chicken breasts
1/2 tsp sea salt
1/2 tsp pepper

1 bunch of green beans, ends removed
1 package cherry tomatoes, washed and sliced in half
3 cloves garlic, chopped
1/4 cup balsamic vinager
3/4 cup low sodium chicken broth
1 bay leaf
1/4 tsp dried thyme
cooking spray

INSTRUCTIONS
1. Season chicken with salt and pepper. 

2. Spray non stick skillet with cooking spray and heat to medium high. 

3. Add the chicken and saute until brown on one side. 

4. Add garlic and flip over chicken breasts and add green beans and tomatoes. Continue cooking while stirring vegetables. 

5. Cook for about 3 minutes then add vinegar, broth, bay leaf, and thyme. 

6. Cover and simmer over medium low heat for 10 minutes, stirring occasionally. Remove chicken and vegetables, set aside and keep warm. 

7. Continue simmering sauce, uncovered for about 7 minutes. Discard bay leaf and pour mixture over chicken and serve.
8. Make extra and use for your salad or lunch the next day, tastes delicious after it has been sitting in that sauce all night!

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Balsamic Chicken Dinner

A friend of mine tried to describe this recipe to me, without any measurements or details. I decided to try to create it, and it was tangy, and flavorful! Easy to make, and enough for leftovers.

INGREDIENTS
3 boneless skinless chicken breasts
Pink Hymilayan Sea Salt
Black pepper
3 cloves of fresh garlic, crushed
1 pint of cherry tomatoes or whatever tomatoes you have on hand (you could also use a can of chopped tomatoes, drained
1/2 cup of fresh basil chopped
1 cup of extra virgin olive oil
1/2 cup of balsamic vinegar

1/2 cup parmesan cheese
1/2 cup Panko breadcrumbs

DIRECTIONS

1. Preheat oven to 350 degrees.
2. Rinse tomatoes pour into the bottom of a 13x9 inch glass pan.
3. Cut chicken into bite size pieces.
4. Sprinkle chicken with salt, pepper. Use as much or as little as you prefer.
5. Using a garlic press - crush garlic then distribute onto chicken pieces.
5. Mix together balsamic & olive oil then stir and pour over the dish.
6. Add in chopped basil.
7. Sprinkle Panko bread crumbs over the top.
9. Bake for 35 minutes covered then another 20 uncovered to brown.

* I served this over quinoa. It tasted even better on the second day so be sure to enjoy the leftovers!

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Almond Crusted Chicken - Hammer & Chisel Recipe

I'm in my third week of Beachbody's newest program, The Master's Hammer and Chisel, and one of the recipes included in the meal plan and recipe guide is Almond Crusted Chicken. The recipe in suggests to pair it with some mixed veggies, but I only had broccoli on hand. I steamed the broccoli, and then drizzled it with olive oil, salt, and pepper. I also made a brown rice-quinoa blend to go with this dish.

The recipe uses almond flour for the light coating, which gives it an extra crispy coating! It reminded me of Chicken Francaise, without the lemon-butter-white wine sauce!

It was delicious and healthy!

Because Hammer and Chisel uses the same container system as the 21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, and Cize, it can be used with any of those programs.  

CONTAINER EQUIVALENT (For chicken recipe only):
1 Green (for broccoli or other veggie)
1 Red
1/2 Orange
1 Teaspoon

INGREDIENTS
6 - 4oz chicken breast
1/2 c almond flour
2 garlic cloves finely chopped
1 1/2 tsp. finely grated lemon peel
1/4 tsp salt
1/4 tsp pepper
1 large egg white
1/4 c water
1 tbsp olive oil
3 tsp olive oil

DIRECTIONS
1. Preheat oven to 425 degrees.
2. Place a chicken breast on a cutting board and slice thin and pound it out thin
3. Combine almond flour, garlic, lemon peel, salt and pepper in a shallow dish; mix well then set aside
4. Combine egg and water and whisk to blend.
5. Dip each chicken breast into egg mixture and coat.
6. Heat oil in large ovenproof skillet over medium heat.
7. Add chicken and cook 3-4 min each side.
8. Place in skillet oven. Bake for 10-12 min.

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

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Crock Pot Salsa Chicken

Crockpot Salsa Chicken

Serves 4-6

INGREDIENTS
3-4 lbs of boneless, skinless chicken breasts
4 large diced tomatoes (or one can diced tomatoes)
1.5 cups (roughly) of your favorite salsa (Peach salsa or tomato salsa works fantastic)
1 tsp chopped garlic clove
1 tbsp black pepper to taste
1 tsp cayenne pepper (Optional. If your salsa has some heat you don’t need this)

DIRECTIONS
1. Place chicken in crock pot and all remaining ingredients over the top
2. Cook on low for at least 7 hours.
3. After 7-8 hours, shred the chicken in the crock pot and let it cool before placing it in a container.

*Perfect for lunches where you need to plan ahead for the week – chicken gets so tender it just falls apart

Ideas: Serve as "make your own tacos," or with 10 corn tortilla chips and with your favorite green veggie or a green salad, or over 1/2 a cup of brown rice, or in lettuce wraps.

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Mediterranean Chicken

This recipe was shared with me by my friend Sarah Griffith, and a fellow olive lover. She who got it from her good friend.  Since she shared it with me about three weeks ago, I've made it three times! Yep! Once a week!  I love it because I'll make a big batch for dinner one night, and then eat it over salad greens for lunch the next two or three days. It is soooooooo yummy!  I can't get enough of it!  

Below I've posted the original recipe Sarah gave me, along with some modifications I made, just for personal taste.

Mediterranean Chicken

INGREDIENTS

1 cup of flour (I use rice flour or almond meal to make it gluten free)                                                   6 pieces skinless boneless chicken breast (I use 2 packs of boneless, skinless chicken tenderloins)

1 TBS Oregano                                                   

1 TBS Basil                                                           

1TBS Thyme                                                       

1 TBSP pepper                                                   

1 TBSP butter                                                    

2 TBSP Olive Oil                                                

½ cup dry white wine

1 28 oz can diced seasoned fire roasted tomatoes

1 sm can/jar calamata olives - pitted/halved (I used a Greek olive mix I found at the grocery store olive bar)

2 TBSP capers (my husband doesn't like capers, so I used 2 TBSP of olive tapenade)

8 oz Feta Cheese - crumbled (sometimes I use Feta, but once I used goat cheese)

Flat Italian parsley for garnish

DIRECTIONS

1.    Preheat oven to 350

2.       Place first 5 ingredients in plastic ziplock bag and shake

3.       Place chicken in the bag and shake until fully coated with flour/herb mixture

4.       In a skillet, heat oil and butter. Place coated chicken in the skillet, shaking off any excess flour first.

5.       Saute the chicken for about 4-6 minutes on each side until golden brown

6.       Remove chicken from the skillet and set aside

7.       Add half a cup of wine to the skillet to deglaze

8.       Add tomatoes, bring to a boil, then lower heat and simmer for 3-4 mins

9.       Put chicken in baking pan

10.   Spoon wine/tomato mixture over the chicken

11.   Add the olives, feta cheese and capers, cover with foil

12.   Cook covered in the oven at 350 for 20 minutes.

Garnish with parsley.  Serve with rice or pasta

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Best Chicken Recipe EVER!! (Mustard-Maple-Rosemary Chicken)

I promise you, this is the most delicious and easy to make chicken recipe. Even my picky eaters at home love this recipe.  And to top it off, it is gluten-free, dairy free, fat free and sugar free.  It does use some 100% pure maple syrup, but a small amount for a serving for 3-4 people.  I've made this almost every time we have guests for dinner, because it's quick and simple to make.  I pair it with brown rice, steamed green beans and a salad, for a well-rounded meal!  

4 boneless, skinless chicken breasts
1/2 cup Dijon mustard
1/4 cup maple syrup
1 tablespoon red wine vinegar
Salt & pepper
Fresh rosemary

1. Preheat oven to 425 degrees. In a small bowl, whisk together mustard, syrup, and vinegar.

2. Place chicken breasts into 9×13 lined baking dish. Season with salt & lots of pepper. Pour mustard mixture over chicken. Make sure each breast is coated. Put some more pepper on, if you like pepper. No need to marinate. (I love that because I hate marinating/often forget to until it’s too late.)

3. Bake for 30-40 minutes, or until meat thermometer reads 165 degrees. Exactly how long you should leave it in is based on personal preference and your oven. I like my chicken well-cooked, so I leave it in the full 40 minutes. (Lining the pan with foil will keep clean up easy!)  There will be extra sauce in the pan, which you can use for extra flavoring over each breast or over rice.

Season with fresh rosemary. 

Makes 3-4 servings

I serve this with brown or whole grain rice, and steamed green beans, seasoned with olive oil, garlic, and salt. 

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