Peppers and Tomatoes over Chicken with Rice

Need a quick and delicious dinner idea this week? 

Like many of you, I'm a busy parent. Some days require an easy approach to dinner that doesn't compromise on flavor or nutritional value - wouldn't you agree? This recipe is gluten free and if you omit the feta, it can be dairy free too.

{Chicken 3+ Ways!} No matter how you slice it!

... it'll be good, right!? Well, that's what they say anyway.

Chicken is a staple animal protein in our home. But we are also big fans of fatty fish like salmon and plant protein too! I was able to an organic whole chicken and though she was small, it was a good decision to purchase it because I have been wanting to make several recipes using one for awhile. (I am keeping my eyes peeled for a pasture raised chicken. Hard to come by in my area.) One recipe that I had been eyeing was by Organic Kitchen here. I didn't have some of the ingredients her recipe asked for so I found another recipe based on the ingredients I did have on hand by the little kitchen. 

Crock Pot Chicken 

I even attempted to broil the whole chicken but I slow cooked it too long (which was a really good thing, but not so much for presentation) to crisp the skin. The chicken was so tender it was falling off the bones! YUM!!

Got leftover chicken? Let's make a meal in under 20 minutes!

It's been a long exhaustive day and you've got dinner to make for your family. You don't eat out and you've already had sandwiches for dinner this week, what do you make? 

If your ingredients look something like this, you can make a meal in under 20 minutes. [Be sure to save this recipe for future use.] You can use any leftover lean protein for this recipe. Using leftover lean protein is the time saver in this recipe. 

Ingredients:
Leftover (or new) jar of spaghetti sauce
Pasta (your choice)
Veggies on hand (I used onions, garlic, and zucchini.)
Fresh or dried herbs 
Heart Healthy oil (olive oil is an Omega 9)
Leftover chicken breasts 

Preparation:
1. Boil water for your pasta. 
2. Dice garlic and onions and add to a skillet on medium heat with 2 tbs of extra virgin olive oil and herbs of your choice (I used fresh basil and dried oregano). Cook onions until slightly golden brown. 
3. While onions and garlic are cooking, cut up the chicken breasts and prepare your veggies. 
4. Add chopped veggies to the onions and cook for a few minutes stirring occasionally. 
5. Pour the spaghetti sauce over the vegetables in the skillet. Stir. 

6. Add the diced cooked chicken to the sauce, stir and cover. Let marinate on low heat while pasta is boiling. 

7. Drain pasta. Plate it and if you like, top with some butter (we do). 
8. Top with chunky sauce. 

9. Buon appetito! 

Choose, eat, and live well! =)

#CleanEating, #Protein, #Veggies #Recipe

What is considered clean eating? The definitions may vary but in the most basic sense it is foods that are free of artificial sweeteners & dyes, no hydrogenated oils, and anything else that is unnatural or unnecessary. See, the last part of the definition is where it could vary from person to person. I believe that if you've found the most basic foundation for your wellness, you can add or subtract from what you'll consider eating and this will change over the years (and hopefully improvements are made). 

I've made chicken parmigiana on my blog before. The recipe is similar to the last recipe but I changed the crushed crackers to a different brand in my pantry (free of hydrogenated oils and no HFCS). I made the chicken two ways. One with the breading and a side of roasted veggies: asparagus, white and sweet potatoes. The other is with traditional tomato sauce over the chicken and pasta served with the veggies. Every meal should have a serving (minimum) of fruit or vegetables. 

The image on the bottom right should read: Don't supersize me. Children should not eat the same portion of food that the parents are consuming. Their balled up fist is the same size as their stomach as your fist is to your stomach. Fruits and vegetables don't require a 'portion size' - they are nutrient dense foods and should be consumed frequently through the day. Seven servings of produce is required for children daily whereas 9-13 servings are required for adults. As an adult, you'll eat the higher end of the recommendation if you're active!

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Choose, eat, and live well! =)