Monthly Archives: September 2013

Slow Cooker BBQ Chicken

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Slow Cooker BBQ Chicken

 

Ingredients

2 Medium Yellow Onions, Sliced

1 Whole Chicken, or 3-4 Pounds Bone-In Chicken (Breasts, Drumsticks, whatever you like)

2 Tbsp Paprika

1 Tbsp Salt

1 Tbsp Mustard Powder

1 Tbsp Chili Powder

2 tsp Onion Powder

2 tsp Garlic Powder

2 tsp Lemon Pepper

1 tsp Cayenne Pepper

Directions

1. Add onions to slow cooker.

2. Pat chicken dry with paper towels. Do not rinse chicken – this just spreads bacteria in your kitchen.

3. Rub spice mixture over chicken and add to slow cooker. If you have leftover spice mixture that hasn’t been contaminated with raw chicken, save it for the next time you prepare this dish (there WILL be a next time). Cook on low for 6-8 hours or high for 4 hours.

Pizza Omelet

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pizza omelet 1

Serves: 2

Time: 15 minutes

Ingredients

3 Eggs

4 Egg Whites

1/4 Cup Coconut Milk

1 tsp Coconut Oil

1/2 Cup Pizza Sauce

4 Oz. Goat Cheese (I used some soft goat cheese and some sliced goat cheese)

Vegetable Topping of Choice, Prepared (I sautéed white and baby bella mushrooms in a little coconut oil)

 

Directions

1. Whisk eggs and coconut milk. You can use 5 whole eggs, but your pizza “crust” will be more yellow.

2. Melt coconut oil in a medium oven-safe nonstick skillet on medium-high heat. Add eggs and cook until fully cooked. Flip the egg “crust” if you can, and like to show off (I can!). Turn off heat.

3. Spread pizza sauce over eggs, then vegetables toppings and cheese. You don’t have to use goat cheese if you’re not sensitive to cow dairy.

4. Place pizza under broiler until cheese starts to brown, about 3-5 minutes. Watch carefully to prevent burning. Cut into 4 slices and serve.

pizza omelet 2

 

Stir Fry

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Stir Fry

 

Ingredients

1 lb Chicken Breast or Tenders, cut into small pieces

Variety of Vegetables, cut into bite-size pieces (broccoli, carrots, mushrooms, bell peppers, snow peas, asparagus, etc.)

1 Onion, Diced

4 Tbsp Coconut Oil

1 Tbsp + 1 tsp Cornstarch or Arrowroot Starch

½ Cup Chicken broth

2-4 Tbsp Tamari (organic and low-sodium preferred)

Optional: sesame seeds or sliced green onions (garnish)

 

Directions

1. Mix 1 tsp cornstarch or arrowroot with chicken broth, set aside.

2. Combine 1 Tbsp cornstarch/arrowroot with tamari and chicken, mix well, and set aside.

3. Preheat wok on high heat. Add 2 Tbsp coconut oil to wok, then add chicken, and cook until opaque, about 3 minutes. Remove chicken and set aside.

4. Add remaining oil to wok, add vegetables (in order of decreasing density), and cook until tender-crisp. Add enough tamari to coat.

5. Return chicken and both mixture to pan, stir until liquid boils and thickens, about 1 minute.

Optional: garnish w/sesame seeds or sliced green onions.

 

You can substitute chicken for beef, shrimp, scallops, or whatever you’d like! Serve over steamed broccoli slaw, riced cauliflower, brown rice, or quinoa.

 

Coq au Vin

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Coq Au Vin

Makes: 4 servings (1/2 breast each)

Time: 45 minutes

 

Ingredients

1/4 Cup Almond Meal

2 Bone-In Split Chicken Breasts (organic preferred)

1/2 tsp Salt (sea salt or Himalayan preferred)

1/2 tsp Pepper

2 Tsp Arrowroot Starch or non-GMO corn starch

1 Tbsp Coconut Oil

3 Large Carrots, Sliced Thin

1 Medium Yellow Onion, Sliced

1 Tbsp Fresh Rosemary, Chopped

2 1/4 Cups Low-Sodium Chicken Broth, Divided

1/2 Cup Red Wine

1 Tbsp Tomato Paste

 

Directions

1. Cut chicken breasts in half on the diagonal. Sprinkle salt and pepper over chicken. Dredge chicken in almond meal in a dish.

2. Whisk arrowroot starch with 1/4 cup chicken broth and set aside.

3. Heat 1 Tbsp coconut oil in large pan over medium-high heat. Add chicken breasts and cook on each side until lightly browned on both sides, about 5 minutes per side. Transfer to a plate.

4. Add carrots, onions, and rosemary, and cook, stirring occasionally, until vegetables are softened, about 5 minutes.

5. Add chicken broth, wine, and tomato paste. Bring to a simmer and add chicken to pan, along with any juice on the plate.

6. Cover, reduce heat to a simmer, and cook until internal temperature of the chicken reaches 165 degrees, about 15-20 minutes.

7. Transfer chicken to a serving plate. Increase heat to medium-high. Stir arrowroot mixture and add to pan. Stir until sauce is thickened, about 1 minute. Pour sauce and vegetables over chicken and serve.

Spanish Cauliflower “Rice”

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Spanish Cauliflower Rice

Ingredients

1 Head Cauliflower

1 Medium Red Onion, Chopped

1 Tbsp Coconut Oil

1 15-Oz. Can Tomato Sauce

1 Tbsp Cumin

1 Tbsp Chili powder

Salt to taste

 

Directions

Grate cauliflower on a box grater. Heat coconut oil in a fry pan on medium heat, then add onions and cauliflower. Cook until vegetables begin to soften, then add tomato sauce, cumin, and chili powder. Cook until vegetables are tender. Add salt to taste.