White Wine Lemon Sauteed Chicken Breasts with Coconut Oil Roasted Potatoes and Steamed Broccoli

The name might be a little long and intimidating, but this is a super simple and healthy week night recipe that takes right about 30 min from start to finish. The white wine, garlic and lemon sauce adds a delicious touch. Plus, coconut oil added to the potatoes brings out the sweetness of the potatoes which blends nicely with the citrus flavor of the chicken.
I ran by Kroger on my way home and was happy to find the simple truth brand of boneless skinless chicken breast on sale for $2.99/lb. I had a Kroger coupon for $1.50 off any simple truth chicken product, so I ended up paying $3.01 for 1.51 lbs. #Krogerdeal
I hope that if you have a Kroger near you that you have signed up for a Kroger plus card! I love getting my presents in the mail each month… they know me so well and know just what to get me 🙂
I also had a fresh and local produce delivery service, Fresh Harvest, drop off some fruits and veggies to my office last Thursday, so I had some fresh Yukon gold potatoes I could cook. I’ll post more about the company later, but it’s a pretty sweet deal. Kroger also had broccoli crowns for $1.29/lb so I grabbed a couple of crowns to steam. This stainless steel steamer is inexpensive and very convenient (Www.amazon.com).
This recipe makes app. 6 servings
(3 oz cooked chicken, 1/2 cup potatoes and 1 cup broccoli)
Ingredients:
Coconut Oil Roasted Potatoes:
1.5 lbs Yukon gold potatoes, diced
1 Tbsp coconut oil
Dash of salt
Pepper
White Wine Lemon Sauteed Chicken:
1.5 lbs boneless skinless chicken breast
1 lemon, 1/2 juice, 1/2 slices
1/4 cup white wine (I used a sauvignon blanc)
1/2 cup low/no sodium chicken broth
1 Tbsp light salted butter
4 cloves garlic
Pepper
Broccoli:
1 medium and 1 small head of broccoli, chopped
Instructions:
Preheat oven to 450F.
Wash and dice potatoes and put into a greased (I use Pam) baking pan. Try to keep the potatoes evenly spread.
Sprinkle the coconut oil on top and lightly salt and pepper them.
Put them in the oven for about 20 min. Flip halfway to make sure they cook evenly. If you like them crispy, crank it up to broil for the last min or two.
Heat a greased saute pan and add the chicken breasts.
Slice the lemon and add to the top of the chicken and squeeze the juice.
Add the white wine, chicken broth and garlic.
Lightly salt and pepper as needed.
Let simmer and cook down. Flip the chicken throughout. It should cook in app. 12 min (165F). You can let it slowly simmer as you finish the potatoes and broccoli.
Heat another pot with the steamer basket to boil. Make sure to check the potatoes and flip the chicken as this is heating.
Chop the broccoli and add to the steamer. Put the top on and let it steam for about 5 min.
Check it with a fork for the desired tenderness. Make sure and run cold water over the broccoli to keep the green color. The water stops the broccoli from cooking.
Then measure out 1 cup servings.
Take the potatoes out and measure 1/2 cup servings.
The chicken should have cooked down a bit and the picture below is a 3 oz piece with a lemon slice on top.
You can pour the sauce over the chicken and broccoli.
Below is a picture of what 1-cup of broccoli and 1/2 cup of potatoes looks like (on the plate).
Here is the final meal. I wanted to show you what it looked like on a regular sized dinner plate. I typically use a smaller dessert plate to keep me in check. Plus, it makes it look like I am getting more when I use a smaller plate!
Coconut Oil Roasted Potatoes:                                                                  Broccoli:

                                                    White Wine Lemon Sauteed Chicken:
Hope you enjoy!!
groover-nutrition

Vegan Ceviche Lettuce Cups – Meatless Monday

I can’t wait to try these! They look absolutely delicious! I will probably leave out the seaweed just because I have to be in the mood for that taste. Here is the description from the Meatless Monday website (link below).

These lettuce cups are packed with the cool flavors of traditional ceviche – lime, cilantro, garlic and hot peppers – but feature hearts of palm and tofu rather than raw fish. This recipe is part of Meatless Monday’s No-Cook Summer Recipe video series.

Serves 3-4, makes about 12 lettuce cups

  • 1 (14 oz.) can hearts of palm, sliced into 1/2 – 1/4 inch rounds
  • 1/2 block extra firm tofu, cubed (about 7 oz.)
  • 3 plum tomatoes, seeded and diced
  • 1/2 small onion, minced
  • 1 bunch cilantro, chopped
  • 1 serrano pepper, minced
  • 1 clove garlic, minced
  • About half a package of dried seaweed snacks
  • Juice of 2 limes, or more to taste
  • Coarse salt, to taste
  • 1 avocado, sliced
  • 1 head Bibb lettuce

Mix hearts of palm, tofu, tomatoes, onion, cilantro, serrano pepper and garlic in a medium bowl. Add finely crumbled seaweed snacks over top. Add the juice of two limes, or more depending on taste. Gently mix and season with salt to taste.

Allow the ceviche mixture to marinate in the refrigerator for 1 hour. Meanwhile, slice avocado and arrange lettuce leaves on a serving dish.

Remove the ceviche mixture from the refrigerator. Scoop a large spoonful of the mixture onto each lettuce leaf and top with additional cilantro before serving.

Click on the link below for the nutrition facts!

Source: Vegan Ceviche Lettuce Cups – Meatless Monday

Cauliflower Tater Tots

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Who knew cauliflower tater tots could be so delicious? I made these for the 1st time a few months ago and am hooked. My husband and brother-in-law are fans, too! This is an accomplishment coming from a picky eater and a trained chef!
These are gluten free and healthier than regular tater tots. They are baked in the oven instead of fried and contain egg whites and almond flour to up the protein content. Cauliflower is a nutrient powerhouse, too. This recipe provides almost 100% of the daily value for vitamin C!!
Click this link to read more nutritional benefits of cauliflower.

Serving size: 6 tater tots
Recipe makes approximately 5 servings or 30 tater tots.

Ingredients:
1 head of cauliflower
2 egg whites
1/4 cup almond meal/flour
1/4 cup parmesan cheese
1-2 cloves garlic
2 Tbsp chopped onion
Salt and pepper to taste

Directions:
Heat oven to 400F.
Finely chop cauliflower in food processor.
Add all ingredients together and mix well.
Form the mixture into tots and place them on a greased pan.
Bake on 400F for about 15 minutes on each side, depending on how crispy you like them.
Enjoy!

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Roasted Cauliflower

cauliflower

I can’t believe my husband said that this recipe is his favorite vegetable recipe that I make! This is a huge success as he is not a fan of many vegetables and would not even touch cauliflower a couple of years ago.  And since cauliflower is available all year round and is packed full of nutrients, I am happy to make this whenever he wants! Plus, it is ridiculously easy.

Here are a few nutritional tidbits on cauliflower:

  • There is research that links cauliflower to cancer prevention
  • Cauliflower contains phytochemicals called glucosinolates that help the body detox
  • Cauliflower is an excellent source of vitamin C (meaning it contains 20% or more of the Daily Value of vitamin C per serving)
  • Cauliflower is anti-inflammatory and is a good source of vitamin K (meaning it contains 10-19% of the Daily Value of vitamin K per serving)
  • Cauliflower is high in fiber!

Recipe makes 8 1/2 cup servings

Ingredients:

1 medium head cauliflower

1 tsp olive oil

Juice of 1/2 lemon

1 Tbsp black pepper

1 Tbsp grated Parmesan cheese

Instructions:

  1. Preheat oven to 450F
  2. Trim cauliflower into florets and pieces
  3. Place cauliflower in baking dish
  4. Mist cauliflower with olive oil (I use a Misto sprayer)
  5. Drizzle lemon juice and black pepper on top
  6. Roast cauliflower to desired tenderness (I like a little char on top). I usually leave it in the oven for about 25 minutes and toss it around halfway through.
  7. Take out of oven and sprinkle with Parmesan cheese.
  8. Enjoy!

Roasted Cauliflower NFL

Little morsels of nutrition advice

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