Healthy and Simple Mango Chicken Satay

Healthy and Simple Mango Chicken Satay
Prep Time
15 minutes + 15 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. In a bowl, whisk all ingredients together until smooth.
  2. Place chicken thighs onto skewers and into shallow bowl. 
  3. Place half of the sauce on chicken thighs and let marinate for 30 minutes.
  4. Heat grill to 350° F.
  5. Place chicken satay on side one for 2 minutes.
  6. Flip to side two for 2 minutes.
  7. Brush additional sauce onto the chicken.
  8. Serve with reserved sauce and enjoy!
Nutrition Info
242 Calories, 24 g Protein, 107 mg Cholesterol, 9 g Carbohydrates, 6 g Total sugars (6 g Added sugars), 0 g Fiber, 12 g Total fat (2 g sat), 368 mg Sodium, [nutrition:4] Vitamin B3 (niacin), Vitamin B6, [nutrition:3] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B12, Zinc, [nutrition:1] Vitamin B1 (thiamine), Magnesium

Fajitas de Pollo

Fajitas de Pollo
Chicken Marinated with Onions and Peppers
Prep Time
30 min prep time +2 hrs marinate time
Number of Servings
serves 4
Ingredients
  • 4 Tbsp vegetable oil, divided
  • 2 Tbsp lemon juice
  • 3 cloves garlic, finely chopped
  • [q:1/2] tsp oregano
  • [q:1/2] tsp crushed red pepper flakes
  • Salt
  • 3 boneless, skinless chicken breasts, cut into chunks
  • 2 onions, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 4 tortillas
  • Fresh cilantro, finely chopped
Directions
  1. In a bowl, add 2 tablespoons of the oil, the lemon juice, garlic, oregano, red pepper flakes, and [q:1/4] teaspoon of salt.
  2. Toss chicken pieces in oil-lemon juice mixture. Cover and refrigerate for 2 to 4 hours.
  3. In a large skillet over medium heat, sauté onion and bell peppers in remaining 2 tablespoons of oil until tender, about 5 to 7 minutes. Remove from skillet and set aside.
  4. Add marinated chicken to same skillet. Cook chicken on medium-high heat for about 8 minutes, or until tender. Add onion and pepper mixture back to pan. Serve immediately with warm tortillas on side. Garnish with cilantro.
  5. Heat the tortillas, using one of the following methods:
    • Cast Iron or Skillet: Place the tortillas one by one in a dry pan set over medium-high heat. They will puff up, soften, and toast. Flip to heat both sides.
    • Oven: Wrap 6 to 8 tortillas in foil and place in a preheated 350° oven for 15 to 20 minutes.
    • BBQ: Place each tortilla on the grates above cooled coals for just a few seconds per side. Flip by using tongs. This method adds exceptional flavor.
Nutrition Info
661 Calories, 54 g Protein, 53 g Carbohydrates, 5 g Fiber, 25 g Total fat (3 g sat), 734 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B3 (niacin), B6, C, Folate, Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), [nutrition:3] Vitamin E, [nutrition:2] Iron, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B12, D, K

Sticky Chicken Drumsticks

Sticky Chicken Drumsticks
Prep Time
45 min prep time
Number of Servings
serves 4
Ingredients
  • 1 large lime
  • 3 Tbsp brown sugar
  • 2 Tbsp honey
  • 2 Tbsp soy sauce
  • 2 Tbsp minced fresh garlic
  • 1 Tbsp unseasoned rice vinegar
  • 1 tsp sambal oelek (ground fresh chili paste)
  • 1 tsp toasted sesame oil
  • Cooking spray
  • 8 chicken drumsticks (about [q:2 1/2] lb)
  • 1 tsp kosher salt
  • [q:1/2] tsp freshly ground black pepper
  • 3 green onions, thinly sliced on the diagonal
Directions
  1. Preheat oven to 400°.
  2. Grate [q:1/4] teaspoon zest from lime into a small bowl. Squeeze 3 tablespoons juice from lime into a small saucepan. Add brown sugar and next 5 ingredients to saucepan with juice; bring to a boil over medium-high heat, stirring just until sugar dissolves, about 1 minute. Reduce heat to medium, and simmer 2 minutes or just until mixture thickens to a syrupy consistency. Remove from heat and stir in sesame oil. Remove 3 tablespoons glaze to a small bowl. Stir zest into reserved glaze; keep warm and set aside.
  3. Line a baking sheet with foil; coat foil with cooking spray. Place chicken in a single layer on prepared pan and season with salt and pepper. Toss chicken with reserved 3 tablespoons glaze.
  4. Bake at 400° for 15 minutes. Turn chicken over; brush with remaining glaze and bake for 10 to 12 more minutes or until a meat thermometer registers 165°. Place chicken on a platter. Sprinkle with green onions.
Nutrition Info
516 Calories, 49 g Protein, 20 g Carbohydrates, 1 g Fiber, 26 g Total fat (7 g sat), 584 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, B12, Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), Zinc, [nutrition:2] Vitamin B1 (thiamine), K, [nutrition:1] Vitamin C, Iron, Magnesium, Potassium

Homemade Chicken Broth

Homemade Chicken Broth
Prep Time
3 hours
Number of Servings
Serves 4 ([q:1 1/4] cup each)
Ingredients
  • Carcass of 1 (4 to 5 lb) roasted chicken (remove all cooked meat from the bird)
  • 8 cups cold water
  • 1 cup diced celery
  • 1 cup diced carrot
  • 1 cup diced onion
  • 4 whole black peppercorns
  • 1 bay leaf
  • Salt, to taste
Directions
  1. Place cooked chicken carcass and water in a large pot. Bring to a boil.
  2. Skim away any foam that rises to the surface. Reduce heat to a simmer. Cover pot partially with a lid and simmer for [q:1 1/2] hours. Occasionally skim any foam away from the surface.
  3. Add remaining ingredients. Simmer for an additional hour, continuing to remove any foam that rises to the surface.
  4. Remove chicken carcass from pot. Strain broth through a sieve. Discard solids. 
  5. This broth can be used as a base for making soups. If not using immediately, cool to room temperature, and skim any fat from the surface. Transfer to storage containers. Broth will last up to 5 days in the refrigerator or up to 3 months in the freezer.
Nutrition Info
48 Calories, 6 g Protein, 0 mg Cholesterol, 4 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 2 g Total fat (1 g sat), 90 mg Sodium, [nut:2] Vitamin B3 (niacin), [nut:1] Vitamin B12, Phosphorus

Buffalo Chicken Tacos

Buffalo Chicken Tacos
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients

For the Buffalo Sauce

  • 2 Tbsp vegetable or extra-virgin olive oil
  • [q:1 1/2] Tbsp white vinegar
  • [q:1/4] tsp cayenne pepper
  • [q:1/8] tsp garlic powder
  • [q:1/2]  tsp Worcestershire sauce
  • 2 tsp Tabasco sauce
  • [q:1/4] tsp sea salt
  • 6 Tbsp Louisiana hot sauce

For the Tacos

  • 2 Tbsp mayonnaise
  • 1 Tbsp chipotle sauce, or more to taste
  • 1 lb chicken tenders
  • Sea salt and freshly ground black pepper
  • 1 cup all-purpose flour or brown rice flour (if you’re gluten-free)
  • 1 Tbsp garlic chili oil, optional
  • 1 Tbsp canola oil
  • 4 (6-inch) flour tortillas (or corn tortillas if you’re gluten-free)
  • 1 plum tomato, diced
  • 1 Tbsp minced fresh cilantro
  • [q:1/2] cup microgreens
  • [q:1/2] cup blue cheese crumbles
Directions
  1. Make sauces: Combine all ingredients for Buffalo sauce in a small bowl. Set aside. Combine mayonnaise and chipotle sauce in another small bowl, and mix well.
  2. Season chicken tenders all over with salt and pepper, and dredge in flour.
  3. Sauté chicken in garlic chili oil and canola oil in a large skillet over medium-high heat until cooked through, about 8 minutes. Pour in Buffalo sauce, and sauté until sauce coats chicken and starts to brown. Remove from heat.
  4. To make a taco, spread [q:1/2] to 1 tablespoon of chipotle mayo on 1 tortilla. Top with 2 chicken tenders, plus [q:1/4] each of the tomatoes, the cilantro, the microgreens, and the blue cheese. Repeat to make four tacos in all. Serve.
Nutrition Info
651 Calories, 36 g Protein, 47 g Carbohydrates, 5 g Fiber, 36 g Total fat (9 g sat), 729 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Phosphorus, [nutrition:4] Vitamin B6, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Calcium, Iron, Magnesium, [nutrition:1] Vitamin A, B2 (riboflavin), B12, E, K, Potassium, Zinc

Colombian-Style Chicken with Corn, Avocado and Lime

Colombian-Style Chicken with Corn, Avocado and Lime
Prep Time
50 min prep time
Number of Servings
serves 4
Ingredients
  • 2 boneless, skinless chicken breasts (6 to 8 oz each)
  • [q:2 1/2] tsp kosher salt, divided
  • 2 ears corn, shucked
  • 1 bunch fresh cilantro (about 3 oz)
  • 1 large white onion
  • 1 Tbsp dried oregano
  • 4 garlic cloves, smashed and peeled
  • 1 bay leaf
  • 1 jalapeño or serrano chili, seeded and sliced
  • 1 qt low-sodium chicken stock
  • [q:1/3] cup diced fresh tomato
  • Grated zest of [q:1/2] lime
  • [q:1 1/2] tsp fresh lime juice, plus more for serving
  • Salsa, for serving
  • Diced avocado, for serving
  • Drained, brined capers (optional)
Directions
  1. Season chicken breasts with 1 teaspoon of the salt and let them stand while you prepare remaining ingredients.
  2. Using a sturdy knife, cut ears of corn into [q:1 1/2] inch-thick rounds. Divide cilantro into stems and leaves; coarsely chop both, but keep them separate.
  3. Slice two-thirds of the onion into thick rounds, and finely dice the remainder (you should have about [q:1/2] cup diced).
  4. Place a 12-inch skillet over medium-high heat. Add sliced onion to hot dry skillet and cook without moving
  5. until undersides are well browned, 3 to 5 minutes. Carefully flip onions over and repeat on other side.
  6. Stir cilantro stems, oregano, garlic, bay leaf, and jalapeño into onions. Pour in stock and 1 cup water, and season with 1 teaspoon of the salt. Bring to a simmer. Then lower heat and cook gently for 15 minutes.
  7. Lower chicken into poaching mixture. Cover skillet and cook on low heat until chicken is no longer pink, 7 to 10 minutes. Add corn pieces during last 3 minutes of cooking.
  8. While chicken cooks, combine reserved diced onion, chopped cilantro leaves, tomato, lime zest and juice, and remaining [q:1/2] teaspoon salt in a bowl.
  9. Transfer chicken and corn from broth to a cutting board. Strain hot broth into soup bowls; discard aromatics. Slice chicken and divide it among bowls. Top each portion with corn, a spoonful of salsa, some diced avocado, capers if using, and a sprinkling of lime juice.
Nutrition Info
352 Calories, 35 g Protein, 29 g Carbohydrates, 8 g Fiber, 13 g Total fat (2 g sat), 1,417 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, K, Phosphorus, [nutrition:4] Vitamin C, Potassium, [nutrition:2] Vitamin B2 (riboflavin), Magnesium, [nutrition:1] Vitamin A, B1 (thiamine), E, Calcium, Iron, Zinc

Chicken Sausage and Bell Pepper Sliders

Chicken Sausage and Bell Pepper Sliders
Prep Time
25 minutes
Number of Servings
8
Ingredients
  • 2 Tbsp olive oil
  • 2 garlic cloves, minced
  • 2 red or yellow bell peppers, sliced thin
  • 12 oz fully cooked chicken sausage links (cut in half widthwise and then lengthwise)
  • 1 cup your favorite tomato sauce
  • 1 Tbsp balsamic vinegar
  • [q:1/8] thinly sliced fresh basil
  • 8 small slider buns
Directions
  1. Heat oil in a large skillet over medium heat. Add garlic and sauté for 1 minute.
  2. Add bell pepper and sauté for 5 minutes, until soft. Add sausage and sauté for 3 minutes.
  3. Stir in tomato sauce and balsamic vinegar and simmer mixture over medium-low heat for 3 to 5 minutes until sauce has thickened somewhat. Remove from heat and gently stir in basil.
  4. Split buns and toast, if desired.
  5. Top bottom half of each bun with sausage-pepper mixture. Cover each with remaining bun halves. Serve immediately.
Nutrition Info

199 Calories, 12 g Protein, 23 g Carbohydrates, 4 g Fiber, 8 g Total fat (2 g sat), 627 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin K, Iron

Turmeric Vegetable Fried Rice with Bone Broth

Turmeric Vegetable Fried Rice with Bone Broth
Prep Time
6-10 minutes
Number of Servings
5-6
Ingredients
  • 1 Tbsp avocado oil 
  • 2 cups brown rice, cooked
  • 1 cup frozen carrots and peas, chopped and cooked
  • [q:1/2] white onion, chopped
  • [q:1/2] cup mushrooms
  • 1 scoop Organic Bone Broth Protein Turmeric Spice
  • 1 tsp salt
  • 1 tsp pepper
Directions
  1. In a large pan on medium heat, add avocado oil, rice, carrots and peas, onions, mushrooms, Organic Bone Broth Protein Turmeric, salt and pepper.  
  2. Stir occasionally until onions become translucent (about 5 to 8 minutes).

Asparagus, Spinach, and Chicken Sausage Frittata

Asparagus, Spinach, and Chicken Sausage Frittata
Prep Time
35 minutes prep time
Number of Servings
​Makes 12 mini frittatas
Ingredients
  • Olive oil
  • 8 eggs
  • [q:1/2] cup low-fat milk
  • [q:1/2] tsp salt
  • [q:1/8] tsp black pepper
  • [q:3/4] cup pre-cooked, chopped chicken sausage (from 2 links)
  • [q:1/2] cup chopped steamed asparagus
  • [q:1/2] cup sliced baby spinach leaves (these do not need to be cooked)
  • [q:1/2] cup shredded Swiss cheese
Directions
  1. Preheat oven to 350°.
  2. Oil a 12-cup muffin tin with the oil, or insert cupcake papers. Whisk eggs, milk, salt, and pepper in a large bowl. Stir in cooked sausage, asparagus, spinach, and cheese.
  3. Fill muffin cups just below their rims with egg mixture.
  4. Bake for approximately 25 minutes, until set.
Nutrition Info
Per serving (2 frittatas): 244 Calories, 18 g Protein, 4 g Carbohydrates, 17 g Total fat (7 g sat), 328 mg Sodium, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), B12, K, Calcium, [nutrition:1] Vitamin A, B6, Zinc

Penne with Butternut Squash and Chicken Sausage

Penne with Butternut Squash and Chicken Sausage
Prep Time
45 minutes prep time
Number of Servings
Serves 4
Ingredients
  • 8 oz whole-grain penne pasta
  • 2 cups peeled and cubed butternut squash ([q:1/2] inch pieces)
  • 1 Tbsp olive oil
  • 1 cup low-fat milk
  • [q:1/2] tsp dried sage
  • [q:1/2] tsp salt
  • [q:1/4] tsp black pepper
  • 1 Tbsp cornstarch
  • 1 cup grated Parmesan cheese, divided
  • 2 cups chopped pre-cooked chicken sausage links
  • [q:1/2] cup whole pecans
Directions
  1.  Preheat oven to 400°.
  2.  Cook pasta according to package directions. Set aside.
  3.  Toss squash with oil in a medium bowl. Place squash in a roasting pan. Cook for approximately 15 minutes, until a fork easily pierces through squash.
  4.  In a saucepan set over medium heat, heat milk until just boiling. Reduce heat to medium low. Add sage, salt, and pepper. Mix cornstarch with 1 tablespoon of water. Add cornstarch to milk mixture, slowly whisking constantly until mixture thickens. Whisk in [q:1/2] cup of the cheese until sauce is smooth.
  5.  Heat sausage over stove or in microwave. Toss with cooked pasta. Fold sauce into pasta mixture. Divide among 4 plates. Garnish each plate with remaining cheese and pecans. 
Nutrition Info
571 Calories, 27 g Protein, 67 g Carbohydrates, 4 g Fiber, 25 g Total fat (7 g sat), 759 mg Sodium, [nutrition:5] Vitamin A, Phosphorus, [nutrition:4] Vitamin C, Calcium, Magnesium, [nutrition:3] Vitamin B1 (thiamine), B3 (niacin), [nutrition:2] Vitamin B2 (riboflavin), B6, Iron, Potassium, Zinc, [nutrition:1] Vitamin B12, E, K
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