Healthy Recipes

Fresh Pear with Cinnamon

Super Easy Baked Chicken Breasts

Serves: 4-8 people
Hands-on time: 5 min
Total time: 30 min

This recipe for baked chicken breasts is truly super easy.  Baked (or roasted) chicken breasts can easily dry out and taste tough, but this recipe gives consistently moist, delicious results.

Ingredients

2 to 2-1/2 lbs chicken breasts
1 Tbsp Olive oil
1-1/2 Tbsp Adobo or other seasoning blend Continue reading “Super Easy Baked Chicken Breasts”

Fresh Pear with Cinnamon

Steamed Cod with Potatoes and Green Beans

Serves: 2-4 people
Hands-on time: 10 min
Total time: 25 min

The title says it like it is – this easy recipe steams cod, potatoes and green beans all in the same pan at once.  Simple and delicious!  I kind of threw this recipe together one night when I was in a hurry, and it came out so good I could hardly believe it took only 5 ingredients and a little over 20 minutes.

Ingredients

1 lb cod or other thick flaky white fish
2 large red-skin potatoes
8 oz fresh green beans
3/4 C chicken or vegetable broth
1 sm jar marinated artichoke hearts Continue reading “Steamed Cod with Potatoes and Green Beans”

Fresh Pear with Cinnamon

Cod en Papilotte

Serves: 3-4 people
Hands-on time: 20 min
Total time: 35 min

This Cod en Papilotte recipe seems hard at first.  Then you realize that this is the whole meal, there’s nothing else to do but this!  In fact you barely have anything to clean up afterwards.  Wow, what a gift.

Ingredients

  • Several huge handfuls of baby kale, spinach, or supergreens
  • Green cabbage
  • Fennel (optional)
  • 1 lb cod or other thick flaky white fish
  • 1/2 lb or so of mushrooms, shiitake or cremini
  • Lemon
  • Fresh parsley and/or cilantro (optional) or dried
    • Could also use oregano, dill, or tarragon, if you prefer
  • Salt and pepper
  • Olive oil

Continue reading “Cod en Papilotte”

Fresh Pear with Cinnamon

eMeal Plan Week of Jan 14

Dinners This Week

It’s the middle of January and it’s cold cold cold!  I want warm comforting things to eat that won’t make me grow into the next size of my jeans. This week we’ll be making easy roasted chicken breasts, comforting salmon with nutritious Omega-3’s, some wholesome new grains (ever tried Farro? no? well you’re in for a treat!) and basic root veggies with green tops.

Below is the week’s menu.  For full details plus recipes, see the attached PDF file, which you can view online or download to view (or print) from your computer or mobile device.

The PDF file of this week’s eMeal Plan is here.

Sunday

  • Roasted Salmon
  • Roasted Carrots and Brussels Sprouts

Monday

  • Roasted Salmon
  • Brown Rice Blend
  • Sautéed Beet Greens

Tuesday

  • Roasted Chicken Breasts
  • Steamed Root Veggies
  • Pico de Gallo (or other compote-style sauce)

Wednesday

  • Farro con Pollo
  • Tossed Salad

Thursday

  • Salmon with Lemon Sauce
  • Brown Rice Blend
  • Roasted Beets

Friday

  • Salad Bowl with chicken, beets, and farro
  • Vinaigrette Dressing
  • GF Croutons (optional)

Shopping List for This Week

Produce

  • Carrots, 1 lb (Sun, Tue)
  • Brussels Sprouts, 1/2 lb (Sun)
  • Red beets with tops, 2 bunches (Mon, Thu, Fri)
  • Red Potatoes, 2 large (Tue)
  • Parsnips, 1/2 lb (Tue)
  • Cabbage, 1/4 head (Fri)
  • Lemon, 1 (Thu)
  • Lime, 1 (Wed)
  • Cilantro, 1 bunch (Wed, Fri)
  • Parsley, 1 bunch (Wed, Thu)
  • Garlic, 1 head (Mon, Wed)
  • Yellow onion, 1 (Wed)
  • Red bell pepper, 1 (Wed)
  • Green bell pepper, 1 (Wed)
  • Jalapeno pepper, 1 (Wed)
  • Bag of tossed salad (or make your own), 1 (Wed)

Meats and Dairy

  • Fresh salmon filet, 2 lbs (Sun, Mon, Thu)
  • Chicken breasts, 2-1/2 lbs (Tue, Wed, Fri)
  • Plain greek yogurt, organic, 2 oz (Thu)
  • Pico de Gallo (or other compote), 1 container (Tue)

Pantry

  • Capers, 1 Tbsp (Thu)
  • Farro, 1 cup (8 oz box) (Wed)
  • Vinaigrette or other light dressing, 1 bottle (Wed)

Oils and Seasonings

  • Check attached PDF file for list.  Most of these will already be in your pantry.

Breakfast and Lunch

Years ago I read Dr. Oz’s book “You: On a Diet.” It’s a great book, check it out on Amazon here.  One of the things I remember from that book was to automate at least one meal per day.  My husband has automated his breakfast by making oatmeal with almond butter and maple syrup.  I generally have a bowl of cereal (Heritage Flakes are my favorite) with 30-calorie almond milk and a half a banana, followed by a hard boiled

Check this post regularly to remind yourself of the variety of options for breakfast and lunch.

How to Automate Breakfast and Lunch

 

Fresh Pear with Cinnamon

Basic Homemade Vinaigrette Dressing

Hands-on time: 5 min
Total time: 20 min

This recipe for a basic homemade vinaigrette is one I made up about a year ago and have been using ever since.  The one important thing to remember about homemade vinaigrette dressings is that the oil and vinegar separate quite easily, unlike the packaged kinds.  That’s because the packaged ones have additives (called emulsifiers) that keep them from separating as easily.  So shake the bottle every time you pour it, and you’ll be fine.  It’s a small price to pay to avoid eating fake ingredients.

Ingredients

  • 1 tsp italian seasoning blend
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/2 tsp fresh ground pepper
  • 1/2 C olive oil
  • 1/4 C red or white wine vinegar
  • 3 Tbsp water

Continue reading “Basic Homemade Vinaigrette Dressing”

Fresh Pear with Cinnamon

Basic Roasted Salmon

Serves: 6-8 people
Hands-on time: 10 min
Total time: 22 min

This recipe for basic roasted salmon couldn’t be easier.  The quantity is limited only by the size of your oven!  I can do 2 pounds of salmon in my Breville Smart Oven (I have the Breville BOV900BSS — it’s the biggest size they have).

Ingredients

  • 2 lbs salmon (sustainably farmed or wild caught)
  • olive oil
  • salt and pepper

Continue reading “Basic Roasted Salmon”