dinner
Make dinner full of color and balance. Include a protein, high fiber carbohydrate and at least a half plate of vegetables.
stir fry chicken & Veg
Prep: 15 minutes | Cook: 15 minutes | Total: 30 minutes
Yield: 4 servings | Serving Size: 1½ cups chicken-vegetable mixture over ½ cup wild rice
Ingredients
¼ cup soy sauce or liquid aminos if you don’t tolerate soy sauce
¼ cup water
1 tablespoon potato starch
2 tablespoons rice wine vinegar
2 tablespoons honey
2 tablespoons grated fresh ginger (or 1 teaspoon ground dried ginger)
2 cloves garlic, minced (about 1 teaspoon)
3 tablespoons avocado oil or extra virgin olive oil, divided
1 pound (16 ounces) boneless, skinless chicken breasts, cut into bite-sized pieces
4 cups of any fresh or frozen stir-fry vegetables you prefer, trimmed and chopped as needed (i.e. asparagus, broccoli, carrots, mushrooms, onions, peppers, zucchini, cabbage)
2 cups cooked Lundberg wild rice, warmed if needed
Directions
1. In a medium bowl, whisk together the aminos, water, potato starch, vinegar, honey, ginger and garlic to create a sauce. Set aside.
2. Heat a medium skillet over medium heat.
3. Add 2 tablespoon of the avocado or olive oil and heat until shimmering.
4. Add the chicken and cook until cooked through (no red, should be white in middle when cut through), about 5-7 minutes. Remove the chicken from pan and set aside.
5. Add the remaining 1 tablespoon of avocado or olive oil to the pan and heat until shimmering.
6. Add the vegetables and cook, stirring often, until fork-tender but still firm, about 6-10 minutes.
7. Add the sauce and cook, stirring often, until the sauce is heated through and slightly thickened, about 2-3 minutes.
8. Add the cooked chicken and stir to combine.
9. Serve warm over the cooked brown rice.
Optional:
·Add ½ cup chopped fresh or canned pineapple or mango and cilantro with the sauce for a sweet twist.
Approximate Nutrition Facts Per Serving:
Calories: ~325 | Total Fat: ~10 g | Sodium: ~500 mg | Total Carbohydrate: ~40 g | Dietary Fiber: ~5 g | Protein: ~26 g
Hearty fall lentil chili
Prep: 20 minutes | Cook: 30 minutes | Total: 50 minutes
Yield: 5 servings | Serving Size: 1 1/2 cup
Ingredients
¼ cup extra virgin olive oil
1 medium yellow onion, chopped
1 lb ground pasture-raised turkey
2-3 carrots, sliced
1/2 pound mushrooms, chopped
2-3 teaspoons chili powder
2 teaspoons ground cumin
1 1/2 teaspoons curry powder
1 1/2 teaspoons garlic powder
1 teaspoon coriander powder
1/2 teaspoon onion powder
½ teaspoon thyme powder
1 large can (28 ounces) diced tomatoes, undrained
1 cup red lentils, rinsed
4 cups beef broth
1 cup water
3/4 teaspoon salt
Ground black pepper, to taste
Optional: red pepper flakes
2 cups chopped fresh kale or spinach, tough stems removed
2 tablespoons lemon juice (1 medium lemon), to taste
Lemon zest from skin of 1/4 lemon
Directions
1. Add olive oil to a large pot over medium heat and then add the chopped onion.
2. Meanwhile, start the ground turkey in a median pan on medium heat. Feel free to add a little garlic powder & salt to taste. Cover with a lid to lock in the moisture. No dry poultry here!
3. Add carrots and mushrooms to the large pot. Cook until softened, about 5-8 minutes.
4. Stir in the garlic powder, cumin powder, chili powder, curry powder, onion powder, coriander powder and thyme powder. Cook about 1 minute.
5. Pour in diced tomatoes and cook the mix for 3-5 minutes. Stir often.
6. The ground turkey should be fully cooked & totally white in appearance now. Turn off the heat, and then add the cooked turkey to the large pot.
7. Pour in lentils, broth & water. Add salt and ground black pepper to taste. Bring the mixture to a boil, then partially cover the pot and reduce the heat to a gentle simmer. Simmer for 20 minutes, or until the lentils are tender.
8. Add the chopped greens and cook for 3 more minutes, or until the greens have softened. Turn off the heat and stir in 2 tablespoons of lemon juice and use a cheese grater to add some lemon zest. Taste and season with more salt & pepper as needed.
9. Serve while hot and for those who want a little spice, add a pinch of red pepper flakes on top of each individual serving.
10. Optional: add chopped cilantro or other herb of choice.
Leftovers will keep for about 4 days in the refrigerator or for about 6 months frozen (defrost before serving).
**Dairy free, gluten free, soy free, nut free recipe. To make vegan or vegetarian, omit turkey and use vegetable broth or plain water.
fall poultry & veg soup
Prep: 15 minutes | Cook: ~35 minutes | Total: 50 minutes
Yield: 5 servings | Serving Size: 1 1/2 cup
Ingredients
2 Tablespoons avocado oil or butter or ghee
1 medium yellow onion, chopped
1 lb skinless chicken or turkey, cut into square chunks/cubes
4-5 medium golden potatoes, cubed
2 minced garlic cloves
3-4 carrots, sliced
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 cup white wine
6-8 cups chicken or beef bone broth or vegetable broth
1-2 teaspoon dried thyme or 1-2 tablespoons of fresh thyme leaves
1 teaspoon dried rosemary leaves or 1 tablespoon fresh rosemary leaves
3/4 tsp sea salt
Ground black pepper to taste
1/2 cup Parmesan cheese
Optional: red pepper flakes, lemon zest from skin of 1/4 lemon, chopped parsley or cilantro
Directions
1. Add olive oil, butter or ghee to a large stock pot over medium heat and then add the chopped onion and lightly sauté for 5 minutes.
2. Next add raw chicken, previously cut into bite-sized squares/cubes (or leftover shredded cooked turkey). Sauté until raw meat is cooked all the way through, about ~10 minutes.
3. Add the minced garlic, potatoes and carrots. Sprinkle garlic and onion powder in pot, stir vegetables and cook until slightly softened, about 3 minutes.
4. Pour in 1/2 cup white wine and simmer about 3 minutes, until wine amount is reduced by half.
5. Pour in all the broth and stir well.
6. Bring soup to a light simmer, then cover and simmer 10 minutes.
7. Then add thyme and rosemary and lightly simmer 5 more minutes.
8. Mix in sea salt and pepper, adjust to taste as needed.
9. Top each bowl with a pinch (or more) of Parmesan cheese. Optional: add chopped fresh cilantro or other herb of choice on top.
Leftovers will keep for about 4 days in the refrigerator or for about 6 months frozen (defrost before serving).
**Gluten free, soy free, nut free recipe. To make vegan or vegetarian, replace poultry with white beans and use vegetable broth or plain water.
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