Category Archives: healthy and quick recipes
Thanksgiving is less than two weeks away and some of you might be biting your nails trying to figure out how to cut the calories, fats, and sugar out of the traditional meal without sacrificing flavor, color, texture and general appeal of your dishes. Although it is nearly impossible to make every traditional Thanksgiving dish light, here are a few recipes and tips that’ll help you and your family cut the unnecessary decadence without making your dinner bland.
I try to cook using as little fat as possible which is why I invested in some incredible nonstick pans. If you don’t have a good nonstick pan, do not worry. The recipes below have measures of olive oil that are labeled “optional”. Those “optional” measures of olive oil are for those who don’t have access to a set of good nonstick pans.
If you are watching your sodium intake, you can cut the salt ratio in half for the dishes that are using lemon juice and lemon zest. Chances are you won’t miss it much. However, I would not alter the turkey brine.
If you absolutely have to use something sweet in one of your recipes, try honey or agave syrup. If your recipes call for candied nuts, try substituting toasted nuts lightly coated in honey instead or omit the honey all together. 🙂
Succulent Turkey Breast:
Thanksgiving wouldn’t be the same without the star of every dinner—the turkey. Here is my fabulously simple recipe for the most delicious and moist turkey you’ll ever eat! I have to put a disclaimer here, give yourself at least 24 hours after the turkey is fully defrosted to properly prepare and treat the bird.
6lb turkey breast
15g of Salt
3 Lemons (juiced)
¼ cup Soy Sauce
1tsp Chili Powder
1 Tangerine Orange
1 Bunch of Lemon Thyme
2 Rosemary Sprigs
Wash and clean the turkey breast. Take care not to cut or puncture the skin. Set the bird on a wire rack of a regular roasting pan to drain. In the meantime, combine water, salt, and lemon juice and stir until the salt is completely dissolved. Fill a marinade injector with the brine. Find a few places on the breast that do not have skin and inject the brine. Usually, one 30 ml injector full of brine is enough for a 6 lb. turkey breast. Discard the leftover brine.
Combine soy sauce and chili powder. Mix well. Using a basting brush, brush the soy sauce mixture on your turkey. Set the turkey in the refrigerator, uncovered for 12-24 hours.
After the turkey spent at least 12 hours in the refrigerator, preheat your oven to 325 °F. Stuff the cavity of your turkey with rosemary sprigs, thyme, and a halved tangerine. Cook your turkey uncovered for 2.5 hours or until the meat thermometer reads 170 degrees. You shouldn’t have to baste or treat your bird in any other way. The skin is going to be golden brown and the inside extremely juicy. After the turkey is done, cover the bird with foil and let it rest for 10-20 minutes before serving.
12 slices of Whole Wheat Bread
1 tbsp olive oil + ½ tbsp. for cooking the veggies (optional)
½ tsp of salt
1 tbsp Italian Seasoning
½ tsp Sage
½ Sweet Onion (diced)
3 Celery sticks (diced)
½ cup Fresh Cranberries (whole)
2 cups Baby Bella Mushrooms (diced)
¼ cup Dried Cranberries
2 cups of Chicken Broth
Preheat the oven to 325 °F. Cut the bread into ½ inch squares and set aside. In a large bowl combine olive oil, salt, Italian seasoning, sage, and the bread. With your hands, gently toss the bread in the mixture until all cubes are evenly coated. Place the bread on a cookie sheet and bake for 15-20 minutes or until the croutons are crispy. Allow to cool, pulse in a blender or a kitchen processor until the bread is about pea sized.
In a nonstick pan combine diced onion, celery and mushrooms. Cook until the mixture has reduced by about a quarter or until the mushrooms are gold and onions are lightly caramelized. Add the Chicken Broth and bring it to a gentle boil, add in the cranberries, wait until the broth mixture is boiling again and add in the bread. Stir gently to incorporate all of the ingredients, turn of the heat and let the mixture rest for a minute or two before serving.
1 lb. of Green Beans (cleaned)
Zest of 1 lemon
2 tbsp lemon juice
2 garlic cloves (minced)
1/4 tsp sea salt (optional)
½ tsp olive oil (optional)
Freshly ground pepper
Combine green beans, lemon juice, pepper (optional), salt (optional), and minced garlic. Cook stirring occasionally until green beans are tender. Garnish with lemon zest and serve.
Roasted Acorn Squash
1 Acorn Squash (cleaned and cut into wedges)
1 tbsp olive oil
1tbsp rosemary (minced)
1tbsp Chives (minced)
Zest of ½ Lemon
Preheat the oven to 325 °F. Wash, clean, and cut the squash into wedges. In a small bowl combine the oil, rosemary, chives, and lemon zest. Arrange your squash wedges in a baking dish and brush them with the herb mixture, add salt. Bake for 30 minutes or until tender.
1 Herbed Chicken Breast (cut up and reheated)
2 Whole Wheat Tortilla
1 Cup Baby Spring Mix
5 Pitted, Diced Red Cherries
2 tbsp of Low Fat Feta Cheese
1/4 tsp Sriracha Sauce
1tsp of Orange Juice
1tbsp of Light Mayo
Reheat and cut up Herbed Chicken into bit sized pieces, set aside. In a bowl, combine baby spring mix, diced cherries, feta cheese, and orange juice. Mix well, set aside. Spread 1/2 tbsp of light mayo on the whole wheat tortilla, arrange chicken and veggie mix on the tortilla, drizzle with sriracha and fold into a wrap. Makes two wraps.
Eating clean doesn’t have to be boring or difficult. I usually make extra protein for dinner and re-purpose it later in other dishes. This is one of those recipes that can easily be turned into a wrap, pulled chicken sandwich, lettuce wrap, chicken salad, garnish for salads, or added to a breakfast omelet. This chicken is easy to make, quick, delicious, and not to mention, it’ll save you a tone of time in your lunch and breakfast prep. Happy clean eating!
HERBED JAMAICAN CHICKEN
4 Chicken Breasts
2 tbsp. Jamaican Jerk Seasoning
2 tbsp. Lemon Zest
2 tbsp. Fresh Lemon Thyme
2tbsp. Fresh Rosemary
1- 1 1/2 cup chicken stock
2 tbsp. olive oil
Clean and cut away all access fat from the chicken breasts. Dry the chicken breasts and lay them out of a cutting board or a clean counter, season with Jamaican Jerk Seasoning, set aside. Preheat a skillet with olive oil until olive oil forms ripples on the pan when tilted from side to side. On high heat, sear chicken breasts until they turn golden brown. At this time, chicken breasts will still be raw in the middle. Turn down the heat and add chicken stock, a few sprigs of lemon thyme and rosemary. Cover with a lid and let simmer for 30 minutes.