Do you know? What’s your plan?
Unfortunately healthy eating does not happen on the fly. So how do you plan your meals? Are you deciding what to eat at 4pm? Knowing what I’m having for dinner takes stress off, to know what I’m feeding my family, but also makes sure that I’m providing good healthy food to my family, saves money and food does not go to waste.
- Keep a list of staples you always have in the house
- Know what meals need to be quick and easy
- Have a day you batch cook
- Cook once eat twice
- Regular crock pot meals
What Should Always Be in the House
- Coconut Milk
- Parmesan Cheese
- Low Fat Vinaigrette (I like Newman’s low fat balsamic)
- Canned Diced Tomatoes
- Cooking Spray
- Raw Honey
- Raw Maple Syrup
- Oils – Olive, Sesame, Peanut
- Vanilla Extract
- Vinegars – Rice, Balsamic, White Balsamic
- Nut Butters – Peanut Butter, Almond Butter, Sunflower Seed Butter
- Nuts – Pecans, Walnuts, Almonds
- Whole Wheat Pastry Flour
- Garbanzo Beans or Brown Rice Flour
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Smoked Paprika Pan Seared
- 3-4 3 ounce chicken breast and cut in half (I like to pound them down but you don’t have to)
- 1 tablespoon Olive Oil
- 2-3 Cloves garlic minced
- 1 Medium, white Spanish or sweet onion
- 2 tablespoons Smokey Paprika
- 1 teaspoon Kosher, sea or gray salt
- 1 teaspoon Course ground black pepper
- 1 cup Low sodium chicken broth
Pound down chicken breast if desired and set aside. Mix paprika, salt and pepper in a small bowl and set aside.
In a large sauté pan over medium to medium-high heat, sauté onion and garlic in olive oil. Once softened dip chicken breasts in paprika and place in sauté pan about 5-6 minutes on each side. Put onions on top of chicken breasts. Add chicken broth and let reduce 5-10 minutes.
Serve with brown rice and your favorite veggies.
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Crock Pot Goodness Chicken Stew
- 6 tablespoons plus 1/2 cup garbanzo bean flour, divided
- 1 teaspoon sea salt, divided, plus more to taste
- 1/2 teaspoon freshly ground pepper, plus more to taste
- 2 1/2 pounds boneless, skinless chicken thighs, trimmed
- 4 teaspoons extra-virgin olive oil, divided
- 1 2/3 cups Guinness beer or other stout (14-ounce can)
- 2 pounds large carrots cut into 1-inch pieces
- 1 16-ounce package cremini mushrooms (cut in half if they’re large)
- 2 cups chopped onion
- 5 cloves garlic, minced
- 2 teaspoons Herbs de Provence
- 1 cup reduced-sodium chicken stock
- 2 cups frozen baby peas, thawed
While it is an extra step browning the chicken, onions and garlic it imparts a huge amount of flavor and makes this dish unforgettable.
Cut chicken Thighs into small bite size pieces
Combine 6 tablespoons flour with 1/2 teaspoon each salt and pepper in a shallow bowl. Dredge chicken thighs in the mixture to coat completely; transfer to a plate.
Heat 2 teaspoons oil in a large skillet over medium-high heat. Add half the chicken and cook until well browned, 2 to 4 minutes per side; transfer to a 5- to 6-quart slow cooker. Reduce heat to medium and repeat with the remaining 2 teaspoons oil and chicken thighs. Arrange the chicken in an even layer in the slow cooker.
In same pan cook onions and garlic. Add stout and use a wooden spoon to scrape up any browned bits from the bottom of the pan. Pour the mixture over the chicken. Add carrots, mushrooms, and Herbs de Provence, spreading in an even layer over the chicken. Pour broth over the top.
Cover and cook until the chicken is falling-apart tender, 4 hours on High or 7 to 8 hours on Low.
Stir in peas, cover and cook until the peas are heated through, 5 to 10 minutes more. Season with the remaining 1/2 teaspoon salt and pepper.
8 servings, 1½ cups each
Per serving: 366 calories; 13g fat (3g salt, 6g mono); 88mg cholesterol; 28g carbohydrates; 0g added sugars; 30g protein; 4g fiber; 566mg sodium; 650mg potassium.