Chicken Broccoli Casserole

Grass Fed Girl

Ingredients:

  • 2 Tbsp coconut oil, divided
  • 4 cups fresh broccoli florets
  • 1 medium white onion, diced (use less onion to cut carbs, if desired)
  • Sea salt and pepper
  • 8 oz. mushrooms sliced
  • 3 cups cooked chicken, shredded
  • 1 cup chicken bone broth (buy here)
  • 1 cup full fat coconut milk (organic heavy cream will also work)
  • 2 eggs (pastured soy free are best)
  • 1/2 tsp nutmeg

Directions:

  1. Preheat the oven to 350 degrees. Grease a casserole pan with half the coconut oil and set aside.
  2. Steam the broccoli until just barely cooked and set aside, uncovered.
  3. In a sauce pan melt the coconut oil, brown the onions and season with salt and pepper. Add the mushrooms, saute until cooked and move the pan off the heat. Transfer the broccoli, mushroom, onions, and shredded chicken into the casserole pan distributing evenly.
  4. Mix the bone broth, coconut milk, eggs, nutmeg with a generous pinch of salt and pepper in a bowl with a whisk and pour it over the contents of the casserole dish. Make sure the mixture is spread evenly and all the contents are covered.
  5. Place the casserole in the oven and cook for 35 to 40 minutes until done in the middle. Remove from the oven and let it cool for 5 to 10 minutes before serving.
  6. Serve and enjoy!

Thai Green Curry Chicken

Today’s recipe is courtesy of Better Homes and Gardens. The original recipe isn’t Paleo, but it is easy to make some Paleo subs. You can get this dish from prep to table in about 30-40 minutes.

Ingredients (4 servings):

  • 1 cup canned unsweetened light coconut milk
  • 1/4 cup reduced-sodium chicken broth
  • 2 Tablespoons green curry paste
  • 2 teaspoons cornstarch (or sub arrowroot powder)
  • 2 teaspoons finely chopped fresh lemon grass or 1 teaspoon finely shredded lemon peel
  • Nonstick cooking spray (or some olive oil)
  • 1 medium green sweet pepper, seeded and cut into thin bite-size strips
  • 1 medium onion, halved and thinly sliced
  • 3/4 cup packaged julienned or coarsely shredded fresh carrots
  • 3 cloves garlic, minced
  • 12 ounces skinless boneless chicken thighs
  • 2 teaspoons canola oil (or sub olive oil)
  • 2 cups hot cooked brown basmati rice or regular brown rice (or sub cauliflower rice)
  • 1/4 cup flaked coconut, toasted
  • Fresh cilantro

Directions:

  1. For sauce, in a medium bowl whisk together coconut milk, broth, curry paste, cornstarch/arrowroot powder, and lemon peel (if using); set aside.
  2. Coat a wok or large nonstick skillet with cooking spray (or some olive oil); heat wok over medium-high heat. Add sweet pepper and onion; cook and stir for 3 minutes. Add carrots, garlic, and lemon grass (if using); cook and stir about 2 minutes more or until vegetables are crisp-tender. Remove vegetables from wok.
  3. Trim fat from chicken. Cut chicken into thin bite-size strips. Add oil to wok; add chicken. Cook and stir over medium-high heat for 3 to 5 minutes or until chicken is no longer pink. Push from center of wok.
  4. Stir sauce; add to center of wok. Cook and stir until slightly thickened and bubbly. Return vegetables to wok; stir all ingredients together to coat with sauce. Cook and stir about 2 minutes or until heated through.
  5. Serve chicken mixture over rice. Sprinkle with coconut and cilantro.
  6. Enjoy!

Nutrition Facts:
Per serving: 344 kcal cal., 13 g fat (5 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 81 mg chol., 445 mg sodium, 37 g carb., 4 g fiber, 5 g sugar, 21 g pro. Percent Daily Values are based on a 2,000 calorie diet

Chicken Prosciutto Involtini

This recipe from NomNomPaleo might look complicated but it’s really not; and if you have some help, the prep will not take long at all. Serve with some zoodles, and a salad (or fresh seasonal veggies) for a complete healthy meal.

Ingredients:

  • 4 sundried tomato halves (preferably not packed in oil)
  • 4 boneless, skinless chicken breasts (6 to 8 ounces)
  • kosher salt
  • freshly ground black pepper
  • ¼ cup mayonnaise (or buy Primal Kitchen Mayonnaise)
  • 2 Tablespoons minced fresh basil
  • 8 slices prosciutto
  • 1 Tablespoon olive oil
  • 2 cups marinara sauce

Equipment:

  • Small bowls
  • Cutting Board
  • Chef’s Knife
  • Meat Pounder
  • Toothpicks
  • Rimmed Baking Sheet
  • Parchment Paper

Directions:

  1. Place the tomatoes in a bowl and cover with boiling water to rehydrate, about 10 minutes. (If you’re using oil packed sundried tomatoes, simply drain them.) Set aside the tomatoes while you prepare the chicken.
  2. Preheat oven to 425°F with the rack in the middle. Pat your chicken breasts with paper towels and pound until ¼-inch thick.
  3. Sprinkle both sides of the breasts with salt and pepper, and place the breasts skin-side down.
  4. Fish the softened tomatoes out of the water and squeeze dry before finely mincing the tomatoes.
  5. In a small bowl, combine the chopped tomatoes with the mayonnaise and basil. Divide the flavored mayonnaise into fourths and add a dollop to each flattened chicken breast.
  6. Spread the mayonnaise over the breast, leaving a ½-inch edge. Carefully roll each breast to form a cylinder.
  7. Wrap two pieces of prosciutto around each breast and secure with two toothpicks.
  8. Place the swine-wrapped chicken breasts on a parchment paper lined baking sheet. Brush the olive oil on top of the meaty packages.
  9. Bake in the oven for 18-22 minutes or until the thickest part registers 150°F.
  10. Rest the chicken for 5 minutes while you heat up the marinara sauce.
  11. Slice the chicken, and place on top of the sauce.
  12. Serve and enjoy!

Workday Wednesday-Verde Taco Chicken Bowls

This is a great lunch to get you through the workday from The Skinny Fork. Of course, you could eat it as a supper as well. Prepare it at the beginning of the week, and you have your lunches for an entire week!

Ingredients:

Verde Chicken:

  • 1 1/2 Lbs. Bonless Skinless Chicken Breast
  • 16 Oz. Verde Salsa
  • 15 Oz. Can Black Beans, ‘No Salt Added’ – Drained & Rinsed
  • 1 C. Frozen Corn
  • 4 Oz. Mild Green Chilies
  • 1 Jalapeño, Seeded & Diced
  • 3 Garlic Cloves, Minced
  • 1/2 Tbsp. Cumin
  • 1/2 Tsp. Dried Oregano
  • Salt & Pepper to Taste

Bowls:

  • 2 C. Brown Rice, Cooked
  • 8 Oz. Fat Free Jalapeño Jack & Cheddar Cheese Blend, Shredded
  • 1/2 C. Fresh Cilantro, Chopped

Optional Toppings:

  • Green Onions, Chopped
  • Avocado, Sliced
  • Plain Greek Yogurt or Sour Cream
  • Pickled Jalapeño Slices

Directions:

  1. Toss all of the verde chicken ingredients (NOT the book ingredients or optional toppings) into the slow cooker.
  2. Give it all a good stir.
  3. Secure the lid and cook on low for 8-10 hours or high for 6-8 hours.
  4. Once done, lift the lid and remove the chicken.
  5. Shred the chicken. (with a mixer or with a couple of forks)
  6. Add the shredded chicken back into the crock pot.
  7. Stir the chicken.
  8. Build your bowls!
  9. Place about 1/2 c. cooked riced into each bowl. Top with 1/2 c. of the verde chicken mixture and sprinkle with 1 oz. cheese and some cilantro.
  10. Add any additional toppings.
  11. Serve warm and enjoy!

Nutritional info (from original author, does not include optional ingredients):

  • Servings: 9
  • Size: 1 Prepared Bowl
  • Calories: 257.3
  • Fat: 1.8 g
  • Carb: 31.1 g
  • Fiber: 3.9 g
  • Protein: 24.8 g
  • Sugar: 2.4 g
  • Sodium: 898.9 mg

Coconut Lime Jalapeño Marinated Chicken Salad

(Picture from Juli at PaleOMG)
This is a salad that is full of flavor from PaleOMG. Salads with meat are basically my go-to meals during the summer when I have no idea what to make. If you are like me and don’t care for jalepeno peppers, just use them in the marinade and leave them off the salad.
Ingredients (4 servings):
For the marinade
  • 1 pound chicken breasts
  • 1 (14 ounce) can of full fat coconut milk
  • zest of 1 lime
  • juice of 1 lime
  • 2 jalapeños, diced
  • 1 Tablespoon olive oil
  • 1 teaspoon fine sea salt
  • ½ teaspoon cumin
  • ¼ teaspoon red pepper flakes
For the salad
  • 6-8 cups mixed greens
  • 1 cucumber, diced
  • 1 avocado, thinly sliced
  • 1 cup cherry tomatoes, cut in half
  • dressing of choice – Juli used Tessemae’s Zesty Ranch
Instructions
  1. Whisk all marinade ingredients together and place in ziploc bag and into the refrigerator for up to 24 hours.
  2. Heat up grill or grill pan over medium-high heat. Pull chicken out of marinade, salt chicken on both sides with just a pinch of salt, and place onto pan to cook for 8-10 minutes per side, depending on the thickness of the chicken breasts. Cook until no pink remains or the chicken has an internal temperature of 165 degrees F.
  3. Halfway through the cooking process for the chicken, pull the diced jalapeños out of the marinade and place on grill to cook on both sides for about 3-5 minutes.
  4. While the chicken cooks, get the salad ingredients together in a large bowl.
  5. Once chicken is cooked through, let rest for a couple minutes then slice and serve with salad ingredients and top with grilled jalapeños.
  6. Serve and enjoy!

Crockpot Parmesan Chicken

How Sweet Eats has a great, easy slow cooker chicken recipe that can be eaten on it’s own, over rice, or however you want!

Ingredients (4-6 servings):

  • 4 boneless, skinless chicken breasts
  • 4 Tablespoons olive oil
  • 6 Tablespoons dry white wine
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 garlic cloves, minced
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried parsley
  • 1/4 cup finely grated parmesan cheese + 2 Tablespoons
  • 1 cup uncooked whole wheat orzo
  • 3/4 cup vegetables of your choice

Directions:

  1. The night before, season chicken breasts with salt and pepper. Whisk together 3 Tablespoons olive oil, cheese, basil, parsley, garlic and 3 Tablespoons of wine in a bowl. Place chicken in a large ziplock bag, then pour marinade over top and coat chicken. Keep in the fridge overnight.
  2. The next morning, place chicken in your crockpot with 3 Tablespoons of wine. Cook on low for 6-8 hours.
  3. Prepare whole wheat orzo according to directions. Once cooked, combine with remaining olive oil, parmesan and salt and pepper if desired. Cut chicken into pieces/chunks, and toss together with orzo. Add in vegetables of your choice! Top with additional parm.
  4. Serve and enjoy!

Mason Jar Healthy Taco Salad

FoodFaithFitness has a great, easy, portable lunch idea for you! Try this one today!

Ingredients:

  • 1 Tbsp Olive oil, divided
  • 8 Oz Chicken breast, cut into bite-sized pieces
  • 2 Large carrots, sliced (about 1 cup of slices)
  • 1 Large Red Bell pepper, sliced
  • 1/2 Large onion, roughly chopped (about 1/2 Cup)
  • 2 tsps Garlic, minced
  • 2 tsp Cumin seed (not the powder)
  • Salt
  • 1 Large avocado
  • 1 Large Lime, juiced
  • 1 Cup Salsa of choice
  • 2 Roma tomatoes, chopped (about 1 Cup)
  • 1/2 a Cucumber, chopped (about 1 cup)
  • 1/2 Cup Cilantro, roughly chopped
  • Fresh spinach
  • 2 Wide-Mouth Quart sized Mason Jars

Directions:

  1. Heat 1/2 Tbsp of olive oil in a large skillet over medium heat. Cook the chicken breast until golden brown, and no longer pink on the outside. Set aside in a small bowl.
  2. Add the remaining 1/2 Tbsp of olive oil into the pan turn to medium/high heat. Cook the carrots until they begin to just soften, about 3 minutes. Turn the heat down to medium and add in the pepper, onion and garlic. Cook until soft and the outsides begin to look charred.
  3. While the veggies cook, place the cumin seeds in a small, dry pan over medium/high heat and toast them, stirring frequently until golden brown and fragrant, about 2-minutes. Transfer them to a cutting board and crush. I use the bottom of a glass, which works really well.
  4. Add the crushed seeds into the pan with the veggies and season with salt. Mix well and turn off the heat.
  5. Scoop the avocado and the lime juice into a small food processor and blend until smooth and creamy. You can also just mash them together in a bowl if you wish.
  6. To assemble:
  7. Place 1/2 cup of salsa in the bottom of each jar, spreading evenly. Divide the avocado/lime mixture on top, gently spreading out. Then, divide the cumin roasted veggies, followed by the chicken. You may need to lightly pack everything in to get it all to fit.
  8. After the chicken, place the chopped tomatoes, and then the cucumbers. Finish off by dividing the cilantro and then as much spinach as you can stuff in there!
  9. Seal and refrigerate until ready to DEVOUR.

Better Than Take Out Chicken Fried Rice

Okay, so I am posting recipes that I have tried and this is one that we just had last night. No, it’s not Paleo BUT you could always use cauliflower rice and coconut aminos as replacements for 2 of the ingredients. There is also a link in the recipe for the author’s teriyaki chicken, but I did not cook my chicken that way (don’t worry, I’m including my chicken recipe (if you can call it that), too.

I am on day 2 of IIFYM (If It Fits Your Macros), which is one of the many eating plans out there. This one is fairly easy-you calculate your needed macros for your goals, and stay within those numbers. Yes, it involved tracking food (primarily protein, fat, and carbs) but NO FOOD IS OFF LIMITS. The idea is to get all of your macros through real, whole foods, but if you need to fill your macros at the end of the day and a bowl of cereal will do it, then you can eat it. Have a night of sports planned at Buffalo Wild Wings? Plan for it and fit it into your macros. See why this is appealing? Also, by tracking my food yesterday I figured out that I am not eating nearly enough protein, carbs, or calories in general. I also need more fiber but I already knew that one.

The fried rice was good, but we felt like it needed more soy sauce, so we added a bit more. When I make this again, I will probably add more spices like ginger. You can also cook whatever meat you like to put in the rice, or you can leave out the meat completely!

Ingredients (serves 3-4):

  • 3 cups rice, prepared
  • 1/2 pound boneless, skinless chicken breasts, cooked  (SLOW COOKER TERIYAKI CHICKEN, by author. My recipe to follow.)
  • 1 cup peas & carrots, frozen
  • 1 white onion, chopped
  • 2 cloves garlic, minced
  • 2 eggs
  • 3 tablespoons sesame oil
  • 1/4 cup soy sauce

Directions:

  1. Prepare rice according to package instructions to yield 3 cups cooked rice.
  2. Heat sesame oil in a large skillet on medium heat.
  3. Add onion, garlic, peas, and carrots. Stir fry until tender.
  4. Crack eggs into pan and scramble, mixing throughout vegetables.
  5. Add rice, chicken, and soy sauce to pan. Stir in soy sauce and remove from heat.

For the chicken:

  1. Put 3-4 frozen chicken breasts (boneless, skinless) in slow cooker (can use thawed, the cooking time will just decrease).
  2. Season with salt, pepper, sesame seeds, and garlic powder.
  3. Pour approximately 3/4 cup to 1 cup of soy sauce and 1/4 cup of honey over the chicken.
  4. Cook on low for about 8 hours. Shred chicken with forks while still in slow cooker.
  5. Mix in fried rice, or serve on top of individual servings of fried rice.
  6. ENJOY!

Slow Cooker Chicken and Bacon

I found this on Paleo Magazine, made it last night, and it’s fantastic. It is also stupid easy to make. Even my kids liked it 🙂 Served it with a rice and vegetable mix, and steamed broccoli. Tonight we are having it again (gotta love leftovers), and I’ll be serving it with side salads, steamed vegetables, and half a sweet potato.

Ingredients:

  • 5 boneless. skinless chicken breasts (I used 4 large ones since that’s what I had)
  • 10 strips of bacon (not the precooked kind)
  • 1 Tablespoon of rosemary
  • 1 Tablespoon of oregano (I accidentally doubled this)
  • 2 Tablespoons thyme
  • 2 Tablespoons of olive oil (I eyeballed this, did not measure)

Directions:

  1. Put everything in the slow cooker, mix a bit, and cook on low for 8 hrs or so. 
  2. Then shred the meat while still in the slow cooker, and stir everything together well.
  3. Serve and enjoy!

Honey Sesame Wings

I am always looking for Paleo friendly ways to eat wings, and I found this great recipe on PaleOMGPrimal Palate came up with this recipe and it is featured in one of their Paleo cookbooks. I can’t wait to try this recipe! And remember, you can always use boneless wings if you prefer.
Ingredients:
For the Honey Sesame Sauce
  • ½ teaspoon coconut oil
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon grated garlic
  • ½ teaspoon red pepper flakes
  • ¼ cup coconut aminos
  • ½ teaspoon fish sauce
  • 1 Tablespoon toasted sesame oil
  • 1 Tablespoon raw honey
For the wings
  • 24 chicken wings, cut into winglets
  • sea salt
  • 1 Tablespoon sesame seeds, for garnish
  • 1 scallion, thinly sliced, for garnish

Directions:

  1. Make the sauce: Heat the coconut oil in a small saucepan over medium-low heat. Add the ginger and garlic and sauté until fragrant. Add the red pepper flakes, coconut aminos, and fish sauce and stir to combine. Add the toast sesame oil and honey and whisk over medium heat until they honey has completely dissolved and the sauce starts to bubble slightly. Reduce the heat to low and cook, stirring every so often, until the sauce has reduced and thickened enough to coat the back of a spoon. This can take up to 20 minutes.
  2. While the sauce is reducing, grilling the chicken wings. Preheat a grill to medium (400 degrees F). Rinse the chicken under cold water, pat dry with a paper towel, and sea with salt. Grill for 20-25 minutes, until cooked through, turning every 5 minutes. (Most grills have hot spots and cooler spots, so moving the chicken around a bit helps to ensure every cooking.)
  3. Toss the chicken wings with the honey sesame sauce, sprinkle with sesame seeds, and top with sliced scallion.
  4. Serve and enjoy!