To land on my plate.
Good morning! It's been crazy here, and I've finally gotten time to sit down and write a blog post. Today's post was a request. My friend Triosha is changing her diet (woot woot!! I'm behind you 100% girl!) and wanted some healthy recipes, the majority of them being chicken. I've actually had a lot of trouble thinking of recipes for chicken because a)I don't actually eat a lot of chicken anymore, and b) it's so versatile that you can start with a basic recipe and just tinker with it to your heart's content. I also want to do some sides that taste good and are good for you! I've been asked time and time again for recipes, so I'm thinking about making this a regularly-scheduled post (when I actually have a blog schedule) and featuring a couple every week or so. I'm constantly in the kitchen cooking up something and if I can't share the actual dish with you, I might as well share the recipe!
First off, I want to start with a list of my cupboard staples. These are just some things that I always have on hand. You can make the juiciest chicken breast, or the biggest salad, but if it is bland, you're going to get bored and you will resort to unhealthy options. Plain and simple. Also, having these foods on hand will make it easier when you need to whip something up fast. After all, preparation is the key to success!
Seasonings
I'm a big fan of seasonings. As in, there are probably fifty in my cupboard right now. They're great because, like I mentioned earlier, you can take a basic chicken recipe, and change up the spices so you never have to eat it the same way twice. They're also great for adding on eggs, popcorn, pasta, etc.
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Good morning! It's been crazy here, and I've finally gotten time to sit down and write a blog post. Today's post was a request. My friend Triosha is changing her diet (woot woot!! I'm behind you 100% girl!) and wanted some healthy recipes, the majority of them being chicken. I've actually had a lot of trouble thinking of recipes for chicken because a)I don't actually eat a lot of chicken anymore, and b) it's so versatile that you can start with a basic recipe and just tinker with it to your heart's content. I also want to do some sides that taste good and are good for you! I've been asked time and time again for recipes, so I'm thinking about making this a regularly-scheduled post (when I actually have a blog schedule) and featuring a couple every week or so. I'm constantly in the kitchen cooking up something and if I can't share the actual dish with you, I might as well share the recipe!
First off, I want to start with a list of my cupboard staples. These are just some things that I always have on hand. You can make the juiciest chicken breast, or the biggest salad, but if it is bland, you're going to get bored and you will resort to unhealthy options. Plain and simple. Also, having these foods on hand will make it easier when you need to whip something up fast. After all, preparation is the key to success!
Seasonings
I'm a big fan of seasonings. As in, there are probably fifty in my cupboard right now. They're great because, like I mentioned earlier, you can take a basic chicken recipe, and change up the spices so you never have to eat it the same way twice. They're also great for adding on eggs, popcorn, pasta, etc.
- Red Pepper Flakes
- Salt & Pepper (obviously)
- Mrs. Dash -I have four different kinds in my cupboard right now!
- Kernel Season's Popcorn Seasoning -don't let the name fool you. I put this on EVERYTHING. I especially enjoy the Buffalo Wing and Parmesan Garlic flavors mixed together on hard-boiled eggs. Current cupboard inventory: six different flavors!
- Dill Weed
- Basil -fresh and dried
- Cinnamon
- Lemon Pepper Seasoning
- Garlic Powder
- Onion Powder
Condiments
- Mustard -Another food that I have several different varieties of at all times
- Hot Sauce
- Balsamic Vinegar
- White Vinegar
- Olive Oil
- Teriyaki Sauce
- Horseradish
- Minced Garlic
- Salad Dressing -My favorite is Ken's Sweet Vidalia Dressing!
Refrigerator Items
- Skim Milk
- Greek Yogurt -I buy a single-serving size at a time. I've had too many go to waste on me because I can't use them fast enough.
- Eggs -I need to invest in a chicken.
- Canned Chicken
- Pouch Tuna
- Microwavable Instant Rice -Minute Rice brand sells it in in 2 microwavable cup packages. Best marketing plan ever.
- Canned Beans -cheap, easy, and will never go bad in your cupboard. There are so many cans of beans in mine right now I could open a store.
- Canned Tomatoes
- Canned Pumpkin -NOT pumpkin pie filling. Makes easy and quick desserts, breakfasts, etc.
- Noodles
- Tomato Sauce
- Cooking Spray
It seems like a lot, but most of these items are inexpensive. If you buy a few at a time, once you have your pantry stocked, you just need to replace items as they run out. This is nowhere near everything I have. These are just my most commonly used items. You'll also notice that most of my recipes are my cupboard staples just thrown together.
Now, on to what you've all been waiting for!! Note: I rarely measure anything, so you will see a lot of super-specific terminology such as: "Some, a handful, a spoonful" etc. Have fun with it. If you like more of one ingredient than another, feel free to add whatever it is you like. It's just cooking, not rocket science. Most of these recipes will also make at least 2 servings, so feel free to save the leftovers for later, to eat it all in one sitting, or to share. They are also easy to customize so if you don't like an ingredient, feel free to replace it or leave it out completely.
Basic Baked Chicken
I cannot express to you all the things you can do with this. You can shred it up to make chicken salad, add taco seasoning for chicken tacos, throw on some seasonings (Southwestern seasoning makes an AMAZING meal), cut these into strips and dip them in honey mustard, or boil some pasta and add some tomato sauce and cheese for a super-easy chicken parmesan. The possibilities are endless.
You Will Need:
Chicken Breasts -as many as you'd like, cooking time may vary depending on the amount you do
Cooking Spray
Salt and Pepper
Any Optional Seasonings -this is where you let your creativity flourish
Method:
- Preheat oven to 400 degrees
- Coat your pan with cooking spray, or your lubricant of choice -don't want chicken stuck to the bottom!
- Season your chicken -salt and pepper is a good place to start. Throw some Mrs. Dash on there if you would like.
- Bake for 40-50 minutes, until your chicken is no longer pink in the middle (if using a meat thermometer, make sure the inside is at least 160 degrees. Salmonella doesn't look good on anybody)
Mini Chicken Salad Boats
Now, take that chicken you just baked and shred it up! These make a quick lunch or snack and travel well so you can eat them at work or school. Feel free to use canned chicken or replace the chicken completely with canned tuna.
You Will Need:
For Chicken Salad:
Cooked or Canned Chicken
Mayonaise, Miracle Whip, or Greek Yogurt
Salt and Pepper
Dried Cranberries
Finely Chopped Onion
Finely Chopped Celery (optional)
Optional Seasonings
For Boats:
Miniature bell peppers
Method:
- Shred your chicken with a fork, ensuring there are no large chunks
- In a medium size bowl (depending on how much you're making), combine all ingredients for the Chicken Salad. You want the mixture to stick together, but not swimming in the sauce.
- Wash and dry your miniature bell peppers thoroughly. Slice in half and remove the seeds and veins. I personally leave the stems on top (just don't eat them!) because it will help hold your boats together.
- Stuff your peppers with chicken salad and enjoy!
From one can of chicken, I can usually get about 12 boats. This would be easy to multiply for a picnic or a party. I haven't found anybody who didn't like them!
Big Chicken Salad Boats
Because some like it big.
You Will Need:
Your Chicken Salad Recipe
For Boats:
Large Bell Pepper (I used green because it was what I had, but I would have preferred red, personally)
Spring Mix
Method:
- Prepare your chicken salad in the same way as the mini boats recipe
- Wash, slice in half, de-seed, de-vein, and decapitate (cut the stems off this time) your bell pepper.
- Wash your spring mix
- Lightly pack some of your spring mix into each half of your bell pepper. It's okay if it won't stay packed. You don't want to be too rough, or you'll bruise the salad mix. The chicken salad will hold it in place.
- On top of the spring mix, scoop in some of the chicken salad. Try to get to a seat before devouring these.
Fajita Bowl
This recipe was created out of desperation. I was hungry, I wanted Mexican Food, I figured, how hard could it be? It wasn't. I wish I had written this recipe down because I feel like I'm forgetting something...I will edit it later if I remember.
You Will Need:
Cooked Chicken (see how handy canned chicken is becoming?)
Chopped Onion
Chopped Bell Pepper
Salt and Pepper, to taste
Minced Garlic, to taste
Black Beans (kidney beans would work well, too)
Cooked Rice (remember the minute rice we discussed?)
Lettuce
Chopped Tomato
Optional Toppings:
Sliced Black Olives
Salsa
Guacamole
Sour Cream or Greek Yogurt -they taste the same to me
Shredded Cheddar or Pepper Jack Cheese
Method:
- Lightly spray a skillet with cooking spray, or use a non-stick pan
- On medium to medium-high heat, saute your onions and peppers until soft, adding the minced garlic, salt, and pepper
- While onions and peppers are sauteing, prepare your minute rice or heat up your leftover rice in the microwave
- To skillet, add in cooked chicken, black beans, and optional black olives. Turn heat down to medium or low and heat until warmed through, stirring occasionally.
- While your chicken combination is heating through, in a bowl start with a handful or two of lettuce, some chopped tomato, a big couple of spoonfuls rice. When your chicken is done, put on anywhere from one-third to one-half of the mixture. Top with any of my suggested toppings (I used guacamole and cheese that night) or add any of your own!
- Enjoy!
Honestly, that's about it for my chicken recipes. When I'm in the mood for chicken, I honestly just use that basic baked chicken recipe and add whatever spices I'm feeling that day. But I still have just a few more I want to share!
Bruschetta Flatbread
I love bruschetta. This is essentially a caprese pizza. The balsamic reduction is optional, but trust me, you'll want to opt-in.
You Will Need:
For Flatbread:
One Sandwich Wrap or Flatbread
Shredded Mozzarella Cheese
Garlic Powder
One Medium to Large Tomato
Diced Onion
3 or 4 fresh Basil Leaves, or about half a tablespoon of dried basil.
Olive oil, for drizzling
Grated Parmesan Cheese, optional
For Balsamic Reduction:
1 Tablespoon Brown Sugar
Two-thirds Cup Balsamic Vinegar
Method:
- On the stove top, start your balsamic reduction. This part takes the longest, so don't start cooking the flatbread until your reduction is finished.
- Combine the brown sugar and balsamic vinegar in a small sauce pan over medium to medium-high heat. Stir occasionally until the mixture has thickened up and is an almost syrup-like consistency. This can take anywhere from 10-20 minutes.
- Once the balsamic reduction has started to thicken, preheat your broiler.
- On a pizza pan, lay your flatbread or wrap. Sprinkle with a handful of mozzarella cheese, garlic powder, salt, pepper, and dried basil (if not using fresh) to taste. Set aside.
- Chop up your tomato into small pieces. Dice your onion, and put both in a small bowl. Chop the fresh basil into small strips and add to bowl.
- Once the reduction is finished and your broiler is preheated, put your flatbread in the oven for approximately 2 minutes Watch this carefully. It will burn.
- Carefully take the flatbread out of the oven and, on top of the melted cheese, spread out your tomato combination. Optionally, sprinkle with a little shredded parmesan.
- To warm everything up, put the flatbread back in the oven for 30 seconds to 1 minute. Again, watch it carefully.
- When your flatbread is finished, drizzle with a little bit of olive oil and some of the balsamic reduction. Save any leftover reduction in the refrigerator.
Sweet Onion Copycat Dressing
I'm completely and totally in love with the Sweet Onion Dressing from Subway. While this is not a true copycat because it isn't spot on, this is, I think, as close as it can get. This isn't so much a recipe as much as it is combining two ingredients, but it's no less amazing.
You Will Need:
Ken's Brand Sweet Vidalia Onion Dressing
Balsamic Reduction
Method:
- In a small bowl, pour in some of the dressing.
- Using a fork, lightly drizzle the balsamic reduction into the dressing, tasting as you go and adjusting the ratio accordingly. Mix well to combine.
- Boom, done.
5-Bean Salad
This is the easiest recipe you'll ever make (next to that sweet onion dressing). It's light, filling, and perfect for summer! The sauce is very adjustable, too. You want enough sauce that it will sink to the bottom (so you can mix it back into the salad), but you don't want the salad to be drowning in it. This stores very well for up to a week in the refrigerator, and definitely tastes better the longer it sits.
You Will Need:
2 cans of Green Beans
1 can of Wax Beans
1 can of Garbanzo Beans (chickpeas)
1 can of Kidney Beans
1 can of Great Northern Beans
**You can use any five types of beans, these are just what I use. This recipe is THAT customizable.
Diced Onion
For Dressing:
one-fourth cup white vinegar
one-fourth cup sugar
Method:
- In a small bowl, combine the white vinegar and sugar. Stir well, and set aside.
- Drain the green beans, wax beans, and chickpeas.
- Rinse and drain the kidney beans and great northern beans (Helpful hint: if the beans are only covered in juice, just drain them. If they get sauce-y in the bottom of the can, rinse them well)
- Combine all of the beans in a large bowl, tossing lightly. Add in the onion and pour on the dressing. Toss the salad again to combine, and refrigerate before serving. Get your appetite on because this recipe makes a LOT of bean salad.
There you go!! These recipes are easy to make, perfect for the summer when you don't want to use the oven a lot, and are easy to adapt to your needs. I hope you enjoy these as much as I do! Leave me some comments if you try them. As always, requests are welcome. Have a great day!
xoxo,
Rachel
