Mediterranean Chicken Bowls with Home Fries

WHAT’S INSIDE:

• boneless, skinless chicken breast - PROTEIN!

• yellow potatoes - CARBS! in the best form :)

• romaine, cabbage, and spinach - some non-starchy colorful veggies for micronutrients and fiber.

• goat or feta cheese - tangy semi-soft cheese to add a little creaminess, healthy fats, protein, and calcium. for most people - even those with dairy difficulties, goat or feta cheese can be easier to digest.

• olive oil - that’s right, we’re making our own dressing! most store-bought dressings are made with more grain and seed oils than olive oil.

RECIPE

For the bowls:
1lb boneless skinless chicken breasts
2 lemons
3 cloves garlic 
2 teaspoons dried oregano
1 teaspoon dried basil 
3 tablespoons olive oil, divided 
4 medium yellow potatoes 
Salt and pepper 

For the salad:
2 cup chopped romaine 
2 cups chopped purple cabbage 
1 cup chopped spinach
1 small cucumber, diced 
¼ cup finely diced red onion
½ cup fresh parsley, finely chopped 
Juice from 1 full lemon 
3 tablespoons olive oil 
1 teaspoon dijon mustard 
1 teaspoon honey 
Salt and pepper to taste 
Crumbled goat or feta cheese, for garnish
Optional:
Kalamata olives
Roma tomatoes, chopped 
Pine nuts

1. Begin by marinating the chicken. In a large airtight container, add the chicken breasts. Squeeze the lemon juice over the top, then add the olive oil, dried herbs, garlic, and salt and pepper. Shake until the breasts are coated with the marinade. Refrigerate for 4-12 hours. 

2. Prep the potatoes. Wash, scrub, and dry each potato. Slice into wedges or fries, and set aside. 

3. Bring a large pot of lightly salted water to a boil. Add the sliced potatoes and cook until just tender, about 8-10 minutes. Drain in a colander and set aside. 

4. Next, cook the chicken. Heat a large skillet over medium heat and coat with 1 tablespoon olive oil. Add the chicken breasts and some of the remaining marinade and cook for about 6-7 minutes on each side, or until the internal temperature reaches 165F. Transfer to a plate and set aside.

5. Rinse the skillet or use a new one for the potatoes. Heat the skillet over medium and coat with the remaining tablespoon of olive oil. Add the potatoes and cook until charred on each side, and completely tender in the center. This took about 8-10 minutes for me, flipping each wedge every couple of minutes. Transfer to a plate and set aside. 

6. Make the salad. Toss the romaine, cabbage, spinach, cucumber, red onion, &fresh chopped parsley in a large bowl. whisk together the lemon juice, olive oil, mustard, honey, & salt and pepper in a small bowl until smooth. Drizzle over the greens & toss to combine. If using the kalamata olives, tomatoes,&/or pine nuts, add them now. 

7. Time to serve! plate the chicken & potatoes next to the salad &garnish with goat or feta cheese, if desired. 

8. Store leftovers in an airtight container in the fridge for up to 5 days. Enjoy! 

Easy Air-Fried Salmon (crispy and juicy!)

WHAT’S INSIDE:

• wild-caught sockeye salmon - this type of salmon is much less fatty than the more widely known farmed Atlantic salmon, but the omega-3 to omega-6 ratio is much healthier. additionally, wild-caught sockeye salmon is free of toxins and antibiotics, unlike its counterpart.

• avocado oil - we’re cooking this fish quickly at almost 400 degrees Fahrenheit, so we want an oil with fatty acids that can handle that heat!

RECIPE:

16 oz wild-caught sockeye salmon
1 tablespoon avocado oil
your favorite seasoning
lemon wedge and cilantro, for garnish (optional)

1. Turn your air-fryer on to “Air Fry” at 375F. Lightly brush with avocado oil.

2. Cut your salmon into 4oz portions, brush with avocado oil, and season as desired. Salt and pepper make for a delicious simple seasoning that leaves room for creative flavoring elsewhere, like hummus or avocado or your favorite healthier dressing.

3. Lay the salmon filets into the air fryer - two at a time, if needed, to prevent over-crowding - and fry for 15-18 minutes or until crispy on the outside and at least 125F on the inside.

4. Remove from the air fryer, cool slightly, and garnish with lemon and cilantro, if using.

5. Serve immediately and enjoy! Store leftovers in an airtight container for up to 4 days.

Spaghetti Squash with Red Meat Sauce (my favorite winter meal!)

This Spaghetti Squash with Red Meat Sauce is my favorite winter meal! There’s nothing more comforting than a rich, meaty red sauce. Let’s lighten it up a bit and make it a healthy winter staple!

WHAT’S INSIDE:

• grass-fed ground beef: rich in omega-3 fatty acids, high-quality protein, iron, and creatine, grass-fed ground beef is one of the 3 main flavor components of this meal. invest in GOOD ground beef - it’s worth it! my go-to ground beef sources are Butcher Box and Niman Ranch (found at Whole Foods).

• red sauce: another main flavor component, red sauce contributes a bold acidity and slightly sweet silky richness to the dish. my favorite jarred pasta sauce EVER is Rao’s - any variety, as long as it’s red sauce. the ingredient list is limited to simple, flavorful, high-quality ingredients - nothing unusual or unnecessary.

• dry red wine: red wine deepens the richness of the sauce, and takes the color to a whole new level of gorgeous red. don’t leave this out! if you’re like me, you’ll pour yourself a glass while you cook :)

• spaghetti squash: for anyone who wants to enjoy a pasta-like meal without the uncomfortable heaviness of traditional pasta, let me introduce you to spaghetti squash! full of fiber and low in carbs, this veg is the perfect substitute to satisfy those pasta cravings.

• fresh grated cheese: stop buying pre-grated cheese, please. grate some part-skim mozzarella and a little salty parm for sprinkling over your red sauce. it’s delicious.

RECIPE:

2 lbs lean grass-fed ground beef (preferable 85-90% lean) 
1 tbsp avocado oil 
Salt and pepper
1 24-oz jar of pasta sauce (Rao’s is my favorite) 
3 garlic cloves, minced 
½ cup dry red wine 
1 large spaghetti squash, cut in half and cleaned 
Grated mozzarella and parmesan for topping

1. Preheat the oven to 420F and place the squash halves face down on a rimmed baking sheet. Pour about ¼” of water onto the baking sheet to help the squash steam in the oven. Bake for about 35-40 minutes. 

2. While the squash bakes, make the sauce. Heat 1 tbsp. avocado oil in a large nonstick skillet over medium heat and add the ground beef, breaking it up into small pieces. 

3. Once the meat has browned, add the minced garlic and cook for 1 more minute. Then, pour in the entire jar of pasta sauce and stir. Simmer for about 4 minutes. 

4. Pour in the wine and stir again. Simmer for anywhere from 10-20 minutes until the sauce has reduced and thickened. Taste and adjust seasoning to your liking as you go. 

5. Remove the squash from the oven and cool slightly before handling. Use a fork to pull the flesh away from the sides of the squash to make the “spaghetti”. 

6. Plate the squash with the sauce on top, and garnish with a sprinkle of grated cheese and additional salt and pepper, if desired. 

7. Serve immediately and enjoy! 

Creamy Pumpkin Mac & Cheese (high-protein!)

This Creamy Pumpkin Mac & Cheese is THE Fall comfort food you will fall in love with this season. This healthier take on a classic will be a staple this season!

WHAT’S INSIDE:

• chickpea pasta - Banza pasta is my go-to when I’m craving this carb indulgence. Banza makes their delicious pasta varieties from protein- and fiber-rich chickpeas, and you would never know. chickpeas, as opposed to traditional refined white flour, yield a pasta with far more protein and fiber per serving than the regular stuff, which helps to slow the body’s absorption of the sugar, keep you full and satisfied for longer, and provide vitamins and minerals like iron, vitamin B6, magnesium, and potassium,

• full-fat Greek yogurt - yes, FULL FAT. for as long as most of us can remember, low-fat dairy has been given the healthy halo, but recent research is suggesting that full-fat dairy may actually be the healthiest option when it comes to dairy (1). in this recipe specifically, the Greek yogurt takes the place of heavy cream or whole milk (which would be used in traditional recipes) to provide additional protein, calcium, vitamin D, and probiotics, as well as a beautiful creamy richness. here’s my favorite!

• sharp cheddar cheese (grass-fed, preferably) - of course. this is an essential component of mac and cheese. go for good quality, grass-fed (if possible) sharp cheddar cheese here. you won’t regret it!

• pumpkin puree - last but not least! the pumpkin puree (NOT pumpkin pie filling) adds another layer of beautiful creamy richness, alongside the savory-sweet flavor of the pumpkin itself. trust me, pumpkin + mac & cheese sounded so odd to me at first, but after the first bite, it all made sense.

RECIPE

8 ounces Banza chickpea pasta shells
1 cup shredded sharp cheddar cheese
1 cup shredded monterey jack cheese
⅔ cup pumpkin puree
½ cup low-sodium chicken broth 
½ cup low-fat Greek yogurt 
⅓ cup reserved pasta water 
1 tbsp grass-fedbutter
 2-3 garlic cloves, minced 
1 shallot, finely diced 
1 tsp chili powder 
1 tsp paprika 
Salt and pepper, to taste

Preheat the oven to 350F and lightly grease an 8x8 baking dish with oil.

1. Start by cooking the pasta. Bring a large pot of salted water to a boil and cook the pasta for about 8 minutes. Drain, rinse, and set aside to cool. 

2. Melt the tablespoon of butter in the large pot and add the minced garlic and diced shallot. Cook for about 3 minutes over low heat, or until translucent and fragrant. 

3. Stir in the pumpkin puree, chicken broth, and Greek yogurt. Whisk until smooth. Pour in the reserved pasta water and 1 ½ cups shredded cheese, and the spices. Stir constantly until the cheese melts. 

4. Add the pasta and stir to coat well. 

5. Transfer to the baking dish and top with the remaining cheese. Bake for about 25 minutes, or until the cheese is fully melted with a lightly golden crust around the edges of the dish. 

6. Remove from the oven and cool for about 5 minutes before serving. Cut into 4-6 portion sizes and serve immediately. 

7. Store leftovers in an airtight container in the fridge for up to 5 days.

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6743821/