Creamy Chicken & Mushrooms
Total Servings: 4
Total Calories: 325cal
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
INGREDIENTS
- 4 chicken cutlets (about 5 oz weight)
- 1 tbsp olive oil
- 4 cups mixed mushrooms
- ½ cup dry white wine
- ½ cup low-fat heavy cream
- 2 tbsp chopped fresh parsley
INSTRUCTION
1. Add ½tbsp oil to the non-stick pan and fry the cutlet on both sides for 8-9 mins or until done.
2. Then remove the cutlet from the pan, leave the oil in the pan, add the leftover oil, and fry the mushroom slices. Fry for 4 mins, add wine to the pan, and cook over high flame for 4 mins.
3. Add cream and cook for 1-2 mins, then add chicken cutlet and turn to coat, cover the pan, and cook for 1 minute. Serve and enjoy.
Sheet-Pan Chicken Fajita Bowls
Total Servings: 4
Total Calories: 343cal
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 40 minutes
INGREDIENTS
- 2 tsp chili powder
- 2 tsp ground cumin
- ¾ tsp salt, divided
- ½ tsp garlic powder
- ½ tsp smoked paprika
- ¼ tsp ground pepper
- 2 tbsp olive oil, divided
- 1 ¼ lb chicken tenders
- 1 cup sliced yellow onion
- 1 cup sliced red bell pepper
- 1 cup sliced green bell pepper
- 4 cups chopped stemmed kale
- 1 ¾ cups canned black beans, rinsed
- ¼ cup low-fat plain Greek yogurt
- 1 tbsp lime juice
- 2 tsp water
INSTRUCTION
1. Set your oven heat range to 425oF to preheat. Arrange the baking sheet with baking paper and set it aside.
2. Add chili powder, ground cumin, salt, garlic powder, smoked paprika, and crushed pepper to the large bowl and toss them well, then add chicken with sliced onion and sliced bell peppers. Drizzle 1 tbsp oil into the bowl, toss again, then spread the chicken bell pepper on the oven baking sheet and roast for 15 mins.
3. Mix chopped kale and beans in a medium bowl and set aside. Beat the leftover ingredients (for the dressing mixture) in the small bowl.
4. Remove the chicken mixture from the oven, and evenly divide the mixture into 4 bowls with kale and bean mixture. Pour dressing evenly over each salad bowl, toss, serve, and enjoy.
Cumin Chicken & Chickpea Stew
Total Servings: 4
Total Calories: 267cal
Preparation Time: 8 minutes
Cooking Time: 27 minutes
Total Time: 35 minutes
INGREDIENTS
- 2 tsp chopped garlic
- ¾ tsp salt, divided
- 4 tbsp lemon juice
- 1 tsp ground cumin
- 1 tsp paprika powder
- ½ tsp ground pepper
- 1 lb chicken breasts pieces, without skin and bone
- 1 tbsp extra-virgin olive oil
- 1 ½ cups chopped onion
- 1 ¾ cups canned diced tomatoes
- 1 ¾ cups canned chickpeas, rinsed
- 4 tbsp chopped flat-leaf parsley
INSTRUCTION
1. Add chopped garlic with salt, lemon juice, ground cumin, paprika powder, and ground pepper. Beat it well, add chicken pieces, turn them into the lemon mixture, and coat well. Cover the bowl and leave for 7-8 mins.
2. Add oil to the non-stick pan and soften the sliced onion for 7-8 mins, then add chicken pieces (not marinated liquid) to the pan and cook for 4 mins.
3. Add tomato with chickpea and reserve marinade liquid to the pan, and cook for 6-7 mins. Remove to the serving plate, and top with chopped parsley. Serve and enjoy.
Five-Bean Chili Stew
Total Servings: 4
Calories per serving: 439cal
Preparation Time: 05 minutes
Cooking Time: 30 minutes
Total Time: 35 minutes
INGREDIENTS
- 1 tbsp rapeseed oil
- 1 cup chopped onion
- 2 green peppers, sliced
- 1 tsp crushed garlic
- 3 tsp ground cumin
- 3 tsp ground coriander
- 2 tsp smoked paprika powder
- 1 lb chopped tomatoes
- 400g canned white beans, drained
- 400g can black beans, drained
- 3 tbsp water
- 250g brown rice
- ½ small bunch of coriander, chopped
INSTRUCTION
1. In a casserole dish, heat the oil over medium heat and sauté the onion and peppers for 10 minutes, until the onion is golden brown.
2. Add the garlic and seasonings and cook for one minute. Pour the tomatoes, cans of beans, water, and spices into the pan. Simmer for 15 to 20 minutes, frequently stirring, until thickened. Meanwhile, prepare the rice as per the package directions.
3. Serve the chili with rice and garnish with coriander.
Oven-Roasted Sweet Potatoes
Total Servings: 4
Calories per serving: 331cal
Preparation Time: 05 minutes
Cooking Time: 35 minutes
Total Time: 40 minutes
INGREDIENTS
- 4 large, sweet potatoes, peeled and cubed
- 2 tbsp olive oil
- ½ cup sliced red onions
- 1 tsp sliced garlic
- 1 tsp chopped thyme sprigs
INSTRUCTION
1. Set your oven heat range to 450oF to preheat.
2. Add sweet potato cubes into the deep roasting dish, drizzle oil, and sprinkle salt and pepper. Add leftover ingredients to the dish, and toss everything until it coats with oil and spices.
3. Then roast for 20 mins. Toss cubes again and roast for 13-15 mins. Serve roasted sweet potatoes with rice or another meal.