Chicken & Broccoli

Sometimes you make  meal that is labeled “a keeper!”  This was one of them in my house!  Super easy to make in a large batch to have plenty of leftovers to put away for lunches during the week or dinner on a night you get home late.

Chicken & Broccoli 

Ingredients:

  • 1 Package Chicken Thighs or Boneless Chicken Breast
  • 2 Heads Broccoli
  • 1 Large White Onion
  • 2 TB Minced Garlic
  • 2 TB Chopped Basil (fresh would be best)
  • 2 TB Ghee or Olive Oil
  • 3 Sweet Potatoes (baked for 15 min in advance)
  • Salt & Pepper to taste

Directions:

  1. Chop your sweet potato into 1/2″ cubes and bake in advance for about 15 min @ 350.
  2. Dice your onion into small pieces and toss into sautee pan with ghee or olive oil
  3. Cut chicken into 1″ pieces and add to pan with along with garlic & basil.   Allow to cook for about 5 minutes
  4. Chop your broccoli and add to pan.  Cook for about 5 minutes
  5. Finish by mixing in your sweet potatoes and letting it simmer for a few minutes just enough for the potatoes to get warm.
  6. Add S&P to taste.

Makes 4-6 servings

chicken and broccoli

Enjoy!

 Nutrition Information: (1/6th serving) 285 Calories, 14g Fat, 22g Protein, 22g Carbs

 

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Food Prep

Through experience of trial and error, I have learned that  in order to choose healthy meal and snack options throughout the week, food prep is KEY!  Choose one day a week such as Sunday and designate 1-2 hours towards preparing your food for the week ahead.  Here’s a snap shot of how I prepare breakfast and lunches for my husband and I for the week.

meal prep

STEP 1: Sit down and decide what you want to eat for the week and write it down.  Make a trip to the grocery store with your LIST.  The list is extremely important for multiple reasons:

  1. It keeps you away from items that are less healthy
  2. It keeps the budget tighter than browsing through the isles
  3. It makes shopping quick and painless

STEP 2: Unpack your grocery bags and keep everything on the counter.   This will force you to prep your meals immediately.  Pre-heat your oven to 350 degrees, this is an average temperature that is good to cook multiple dishes at.

STEP 3: Rate your meals in order by which item on your list takes the longest to cook and work backwards.

For me,  sweet potatoes are the first on the list.  I dice up about 5-6 sweet potatoes into small cubes and toss them in 3 TB coconut oil, onion & garlic powder, salt & pepper.  Spread onto a baking sheet and bake in the oven for 30-35 minutes.

*TIP: lining baking sheets with parchment paper cuts down on the clean up time!

Next up is my Crust less Quiche.  I dice up my veggies of choice for the week (this week was red peppers, zucchini, scallions & chives) and place in a bowl.  Crack 1 dozen eggs in the bowl and mix.  Pour into a 13×9 greased baking dish and bake for 30 minutes.

While your items are in the oven, use the remaining time to finish up stove top items or prepping fresh fruits and veggies.  This week, for lunches I chose grass-fed lean beef burgers and sautéed kale to for lunches.  I cooked the burgers stove stop and added some steak seasoning.  These took about 8 minutes total to cook.  I then diced up my kale into about 1″ cubes and sautéed in a pan with olive oil, garlic, salt & pepper and lemon juice.

I also prepped the remaining veggies I had such as peppers and asparagus by washing and cutting them up so they were ready to use for dinners.

By the time the stove top items and veggie prep were complete, my oven dishes were finished.  I portioned everything out into Tupperware containers for Nick and I and stacked them in the fridge so they are ready to grab and go.  He has the left side and I have the right side so we know who’s is who’s.

From start to finish, this doesn’t need to take more than 1-2 hours and it lines up the rest of your week to be successful!

Breakfast

Breakfast

Lunches

Lunches

 

10 minute Taco Night

Nick and I get home late from closing up the gym 3 night a week so I am always looking for quick recipes that I can toss together without much prep.  Mexican is usually an easy “go to” for this, ground turkey is a life saver in my book!  Last week we whipped up these awesome Tacos in 10 minutes flat!

Ingredients:

  • 1 package ground turkey
  • 1 medium onion
  • 1 sweet potato
  • 1 head of Boston bib lettuce
  • 1/2 bag of mixed greens (or spinach)
  • jar of fresh salsa
  • package of organic guacamole (check your ingredients to make sure there’s no added sugar!)
  • seasonings: paprika, chili powder, salt & pepper to taste
  • coconut oil
Directions:
  • Dice up your onion and toss in a pan coated with coconut oil.
  • While your onions are cooking, shred your sweet potato, then toss in the pan.  Cook for 5 minutes with the onions.

tacos 3

  • While you are waiting for your sweet potato and onions to cook, cut the bottom off the head of lettuce and set the table with lettuce leaves, salsa and guacamole.
  •  Add the package of ground turkey & mixed greens to the pan and season with paprika, chili powder, salt & pepper to taste.  Cook for 5 minutes.

tacos 1

  • Serve right out the pan!  I enjoyed lining my lettuce leaf with a layer of guacamole, salsa, then the meat. Yum!

tacos 2