Honey Glazed Curry Chicken

This is such an easy indian style dish to prepare… and it is SO delicious. Double it up if you’re having guests or if you want to make extras to bring for lunches/have for dinners during your busy work week 🙂

I promise you won’t be disappointed. It is SO good.

Curry Chicken

Ingredients: 
3 white onions, sliced
6 (bone-in) chicken thighs OR 4 chicken breasts
1/3 cup honey
1/4 cup dijon mustard
2 tbsp of lemon juice
2 tbsp of olive oil
1-2 tbsp yellow curry powder
+ ground sea salt and ground pepper

Directions:
1. Preheat oven to 375F. While preheating, slice onions and spread in the bottom of a greased glass baking dish.
2. Grind sea salt and pepper over top.
3. Arrange chicken thighs or breasts on top. (I remove the skin first if using thighs)
4. In a separate bowl, add honey, lemon juice, mustard, olive oil, and curry powder.
5. Stir this well.
6. Pour this liquid mixture over the chicken into the baking dish.
7. Place in the oven at 375F for 45-60 minutes (until chicken is no longer pink). Be sure to bast 2 or 3 times during cooking.
8. Meanwhile, prepare jasmine rice as per package directions.
9. Serve chicken/drizzle the onions and sauce on top of a bed of rice.. and ENJOY 🙂

Curry Chicken Meal Prep

Ground Chicken Tomato Sauce

Ground Chicken Tomato Sauce

Ingredients:
1 container lean ground chicken
2 cans diced tomatoes
1 yellow pepper, chopped
1 green pepper, chopped
1 red onion, chopped
1 1/2 cups chopped mushrooms
3 garlic cloves, crushed
1/4 tsp garlic salt
1/2 tsp onion powder
1/2 tsp parsley
1/2 tsp basil
1/2 tsp italian seasoning
1/2 tbsp red wine vinegar
2 bay leaves
2 1/2 tsp nutritional yeast

Directions:
1. In a large skillet on medium-high heat, add 1 tbsp olive oil and cook the ground chicken.
2. In a separate skillet on medium-high heat, add 1 tbsp olive oil and saute the chopped vegetables (peppers, onion, mushrooms).
3. When the chicken is cooked thoroughly (no pink throughout), add the vegetables into the large skillet and the canned diced tomatoes.
4. Cook on low-medium heat, add in spices/the rest of the ingredients, allow to simmer on low for at least 20 minutes.
5. Enjoy topped on spaghetti squash.

Health tip: if you are a pasta person and not a squash person – choose a quinoa, brown rice, or whole grain pasta to serve this with. These types of pasta have more nutritional content and a higher satiety value (leaving you full longer) versus a white pasta.

If I were to choose a pasta with this sauce, I would choose a brown rice pasta as it is lower in fat and protein content than the quinoa pasta. Since this sauce already has a protein component (chicken), the additional protein is not as necessary. If this was a vegetable/vegetarian sauce and made without the ground chicken, I would choose quinoa pasta for the higher protein and satiety component.

Chicken & Chickpea Dish

Chicken Chickpea Dish
Ingredients:
2-3 boneless/skinless chicken breast, chopped
1 can chickpeas, rinsed and drained
5 green onions, chopped
1 can diced tomatoes
1/2 cup chicken broth
2 tbsp paprika
1.5 tbsp nutritional yeast
1 red pepper, chopped/sliced
1 green pepper, choppedsliced
1/2 tsp cumin
1/3 cup greek yogurt
1/2 tsp curry powder
1 large garlic clove, crushed
salt and pepper to taste

Instructions:
1. In a large skillet on medium-high heat, add 1-2 tbsp olive oil
2. Add the chicken breast to the skillet and cook until no pink left throughout.
3. Remove the chicken from the skillet.
4. On medium heat, Add into the same large skillet the diced tomatoes, chicken broth, greek yogurt, and nutritional yeast. Stir to thoroughly mix.
5. Add in the green onions, peppers, chickpeas, and chicken to the skillet.
6. Continue to add the rest of the ingredients while continually mixing.
7. Allow to simmer (low heat) for ~ 20 minutes to bring out all the flavours and allow the peppers to soften.
8. Serve on rice, quinoa, or eat on its own.
enjoy 🙂

Ginger Chicken Stir Fry ft. Mango

Ginger Chicken Stir Fry

Ingredients (serves 2-3 people):
2 tbsp olive oil
2 chicken breasts, skinless & boneless, chopped
1 clove garlic, crushed
2 tbsp crushed ginger
1.5 tbsp soy sauce
1 red pepper, chopped
1 yellow pepper, chopped
1 orange pepper, chopped
2 small red onions, chopped
1 small head of cauliflower/or broccoli, chopped
1 cup frozen mango chunks
Serve with: rice, quinoa, brown rice…etc. or eat it on it’s on like I do! 

Directions:
Pre-cut your veggies and chicken.
In a large wok on medium heat, add 2 tbsp of olive oil.
Add the chicken breast to the wok, cook for ~10 minutes with continuous stirring.
Add 1 tbsp crushed ginger, 1 clove crushed garlic, and 1.5 tbsp of soy sauce to the chicken while it is cooking.
Allow to cook for another ~5-10 minutes until done (no pink throughout chicken breast).
Add chopped vegetables and mango to the wok. Continually mixing around the stir fry.
Add the other tbsp of crushed ginger to the wok now.
Allow the mixture to cook for ~10 minutes until the vegetables have softened (continually stir).
Enjoy on a bed of quinoa, rice, or eat it on its own 🙂
(Serve with additional soy sauce.)

Cajun Honey Glazed Chicken Salad ft. Roasted Beets

Cajun Honey Glazed Chicken Salad

Woooo this warm weather has got me PUMPED up. Nothing beats summer meals and barbecuing! Tonights menu included BBQ’ed chicken and BBQ’ed roasted beets on a bed of kale greens and many other nutrition boosters.

This recipe is for 3 people:

For the Cajun Honey Glazed Chicken:
3 tbsp honey
1 garlic clove, crushed
1/4 tsp cumin
2 tbsp olive oil
1 tbsp cajun seasoning
+ 3 boneless, skinless chicken breasts

1. Light the BBQ (med-high heat).
2. Combine and mix ingredients — coat 3 chicken boneless, skinless chicken breasts with the glaze.
3. Place on the BBQ. Cook thoroughly (~20 minutes) until no pink throughout.

For the Roasted BBQ’ed Beets
You will need:
1 or 2 large beets.
2 tbsp olive oil
1/4 tsp sea salt
1 tsp ground pepper

1. Scrub and wash the beets.
2. Slice into thin wedges. Place on a microwave safe plate and microwave for 2 minutes to pre-cook.
3. On a piece of tin foil, add 1 tbsp of olive oil.
4. Add the pre-cooked beets. Add 1 more tbsp of olive oil drizzled evenly on top of beets.
5. Sprinkle with ~1/4 tsp ground sea salt and 1 tsp ground pepper.
6. Add on the BBQ wrapped in tinfoil with the chicken. Cook for ~10 minutes — Until you can poke with a fork and they are soft 🙂

For the salad:
1/2 bunch of kale, washed and massaged, chopped
1 cup spinach
1/3 cup maple glazed pecans
1/2 cup chickpeas, rinsed & drained
1/3 cup feta cheese, crumbled
1/4 cup dried cranberries
1/2 a large cucumber, chopped
1 small avocado, diced.

Distribute salad equally, add beets on top, and slice each chicken breast to add on top also.
Use your own favourite dressing or make a quick little homemade Balsamic like I did:

Balsamic dressing:

1/3 cup Balsamic vinegar
1/4 cup olive oil
3 tbsp natural honey
1 tsp of lemon juice
1 garlic clove, crushed

Stuffed with the GOOD stuff! Stuffed Peppers with Quinoa & Ground Chicken

Stuffed Peppers

This is seriously one of my favourite dinners so far. A little fiesta in a “bowl”! The quinoa, beans, chickpeas, and ground chicken combination make for a  protein packed and filling meal. I promise you will be so satisfied! Additionally, if you are vegetarian you can make this recipe too. Remove the ground chicken and add more quinoa. It will still be a protein packed meal without the chicken.

Ingredients (Makes 5 large stuffed peppers):
5 large peppers
1/2 cup uncooked sprouted quinoa–cook quinoa based off package instructions.
2 tbsp olive oil
1 lb. lean ground chicken
3/4 cup chickpeas, rinsed & drained
3/4 cup black beans, rinsed & drained
1/2 cup frozen corn
1/2 cup red onion, chopped
3 tsp chili powder
1/2 tsp cumin
1/4 tsp crushed chili flakes
Shredded marble cheese, as desired
Serve with: plain greek yogurt (0%), salsa, and shredded marble cheese.

Cook your quinoa according to the package instructions before preparing the chicken mixture.
Directions:
1. In a skillet on medium heat, add 2 tbsp of olive oil and the ground chicken.
2. Add chili power, cumin, and crushed chili flakes to the skillet.
3. Cook chicken until no pink throughout/browning, approximately 15 minutes.
4. When the chicken is cooked thoroughly, turn the burner on to low heat.
5. Add the cooked quinoa, chickpeas, black beans, onions, and frozen corn to the skillet. Cook for 5 minutes. Regularly mixing.
6. Preheat the oven to 350F.
7. Chop the tops off each pepper and remove the inner core to create small “bowls”.
8. Put the peppers in a small casserole dish.
9. Fill each pepper with the chicken mixture from the skillet.
10. Add shredded cheese on top.
11. Cook for 15-20 minutes at 350F.
12. Turn oven to broil for 3 minutes to brown the top.
13. Finito! Serve with salsa, shredded cheese, and plain greek yogurt (instead of sour cream).

Why choose plain greek yogurt instead of sour cream? Greek yogurt is a substantial source of protein. It is a lower fat alternative versus sour cream. Choosing a low fat plain greek yogurt will help you avoid any additives (sugars, salts, and fats).

Why choose quinoa instead of rice? Quinoa is a higher protein source compared to rice. It will leave you feeling satisfied for a much longer period of time. Additionally, quinoa contains more substantial nutritional content like iron and fibre. It also has a low glycemic index. Quinoa is a complete-protein source unlike many grain and vegetable sources. Therefore, it is a suitable for vegetarians as it contains all the essential amino acids our body needs to function (which usually come from animal sources). With such high nutrient content, you can consume less and still feel full. Quality > Quantity! 

Nutrition Facts Info: (Per 1 large pepper with added cheese on top)
Calories: 350 kcal
Protein: 25 g
Fat: 16 g (sat fat 4.5 g)
Carbohydrates: 28.1 g
Sugar: 5 g

Note: Never be afraid of fat! Especially the good fat. As you can see I noted, there is 16 grams total fat in one serving and only 4.5 grams of which are coming from saturated (bad) fat. The rest (72%) is from the healthy unsaturated fats! Fat is essential to our body’s function and makes a strong contribution to the feeling of full-ness. Unsaturated fat is important to help contribute to a healthy heart. You should work to limit saturated and trans fats from your diet… not the good stuff 🙂

My Protein Picks

Protein Sources1

Protein is a macronutrient, along with carbohydrates and fats, that is essential to our diet to maintain proper body function.

 My top protein picks (as seen above) include: ground turkey/chicken, salmon, nut butters (preferably almond butter), skinless boneless chicken breast, almonds/mixed nuts, quinoa, chickpeas, Greek yogurt (plain 0%), and beans/lentils. 

 
Why is protein so important to our body?

  • it is apart of every cell in our body
  • it is needed for muscle synthesis and development
  • helps to build and repair nails, tissues, skin, and hair
  • it is a building block of hormones and enzymes

Nutrition tips:

  • Choose ground turkey or ground chicken instead of ground beef. Ground beef is high in saturated fats whereas, turkey/chicken are much leaner sources of protein.
  • When cooking chicken, try to barbeque/grill the chicken breast with spices versus pan-fried and with commercial sauces.
  • Choose plain/nature greek yogurt to avoid refined sugars. Sweeten it at home with fresh fruit, honey, maple syrup, melted frozen fruit (put in fridge over night).
  • Add chickpeas to your salads or stir fry’s to add protein.
  • Carry a small handful of nuts/seeds on you throughout your day in case you get hungry. Nuts are packed with the good fats (polyunsaturated) and protein to satisfy you until your next meal.
  • Choose quinoa, the ancient grain, over rice. Quinoa is a complete protein source, containing all the essential amino acids and also contains much more substantial/satisfying nutritional content. Check out my food fact of the day on quinoa for more information.