How’s your New Year going so far? Amazing I hope! If you made goals or resolutions, are you still working on them? I mentioned earlier that one of my goals for 2018 was to embrace a healthier habit each month. This month it’s to eat more poultry and seafood. So, this week’s menus are based on poultry and seafood main courses.
Oh, and all recipes are now printable!
Chicken Chili (with a THM “E” meal option)
Herbed Shrimp with Cilantro Brown Rice
Pan Seared Chicken Breasts with Roasted Green Beans
Turkey/Chicken Meatloaf with Steamed Broccoli
Orange Sweet Rolls
This is a quick and filling recipe. For those following Trim Healthy Mama, leaving out the cheese will make this an E meal.
- 2 Tbsp olive oil
- 2 cups chopped onion
- 5 cloves minced garlic
- 2 tsp dried oregano
- 1 tsp ground cumin
- 1 tsp tarragon
- 3 cups chicken stock or bone broth (low-sodium recommended)
- 1/2 cup dry white wine (can sub with more chicken stock)
- 3 cups cooked, shredded chicken
- 3 cans (14oz) white beans, rinsed and drained
- 2 cans diced green chiles, mild or medium
- 3 cups Monterey Jack cheese, shredded/grated
- 1/2 tsp ground black pepper
- 1/2 tsp salt
- juice of 2 limes
- 3 Tbsp chopped cilantro
In a large Dutch oven or heavy stockpot, heat olive oil and saute onions until just turning golden. Add garlic and spices, cooking until garlic is fragrant, stirring continuously. Add stock and wine, and simmer for 5 minutes.
Stir in chicken, beans, and chiles. Simmer for 10 minutes, stirring every few minutes.
Turn heat to low and add the cheese slowly, stirring until it melts. Add salt and pepper, to taste. Stir in lime juice and add cilantro, simmering for 5 minutes.
Top with favorite garnishes, like chopped tomatoes, green onions, sour cream, or broken tortilla chips.
For those following Trim Healthy Mama, use breast meat and leave out the cheese for an E meal.
Grilled Shrimp with Fresh Herbs
If you don’t have fresh herbs, substitute 1 tsp of dried. Preparation time includes 60 minutes of "marinating" (passive)time.
- 1 pound extra-large shrimp peeled and deveined
- 1 garlic clove minced
- 2 Tbsp. melted butter
- 2 Tbsp. minced fresh parsley
- 2 Tbsp minced fresh basil
- 1 tsp. kosher salt
- 1/2 tsp. freshly ground black pepper
- 1 Tbsp. good olive oil for grill
Combine everything except for the olive oil and allow to marinate for 1 hour.
Heat the grill and brush well with oil to prevent the shrimp from sticking. Grill the shrimp over direct heat for 1-2 minutes on each side, until pink. Remove from grill immediately when done.
Serve over rice.
Cilantro Brown Rice
Adding lime juice and cilantro to rice gives the formerly bland dish a real kick! Give it try for yourself. This recipe uses brown rice, but you can substitute white rice.
- 2 cups Prepared Rice (I recommend Minute Brown Rice if you're pressed for time)
- 2 Tbsp fresh lime juice
- 1/4 tsp lime zest
- 2 Tbsp chopped cilantro
Cook your rice, according to directions. This recipe calls for 2 cups of prepared rice.
Stir in lime juice, lime zest, and chopped cilantro. Serve.
Pan-Seared Chicken Breasts
- 4 6-ounce skinless, boneless chicken breast halves
- 1/2 teaspoon freshly ground black pepper divided
- 3/8 teaspoon kosher salt divided
- 4 teaspoons olive oil divided
- 2 tablespoons grated onion
- 2 cloves of garlic minced
- 1 1/2 teaspoons all-purpose flour
- 1 cup unsalted chicken stock
- 2 tablespoons butter
- 1/4 teaspoon sugar
- 1 tablespoon chopped fresh flat-leaf parsley
Let chicken stand at room temperature for 20 minutes. Sprinkle chicken with 1/4 teaspoon pepper and 1/4 teaspoon salt.
Heat a large stainless-steel skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Place chicken in pan, rounded side down, and cook for 5 minutes. Turn chicken over; reduce heat to medium, and cook 5 minutes more, or until done. Remove chicken from pan; let stand 5 minutes on a plate or platter covered with foil.
Add remaining oil, onion, and garlic to pan; sauté 1 minute. Next, add flour and sauté 30 seconds. Stir in stock; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 3 minutes or until reduced to 1/2 cup, stirring occasionally. Remove pan from heat; stir in remaining pepper, salt, butter, and sugar. Sprinkle with parsley before serving.
Roasted Green Beans
Who'd have thought roasting fresh or frozen green beans would take them to a new taste level? Give these a try to see for yourself.
- 1 bag (16 oz.) frozen petite or thin green beans
- 1 Tbsp olive oil
Preheat oven to 450.
Spread beans in a single layer on a foil-lined baking sheet, and drizzle with olive oil. Use hands to toss the beans to spread oil evenly, season with salt and pepper, and bake for 20 minutes or until dark gold.
It's hard to make a tender, moist meatloaf with ground turkey or chicken. This recipe delivers, though. I use sprouted bread to make my own breadcrumbs (see pic in directions). I cube about 4 slices of bread, layer on a baking sheet, and let dry overnight. Then I add them directly into the meat mixture in the food processor.
- 2 tablespoons butter
- 1 cup chopped onions (I use frozen)
- 3 minced garlic cloves
- 1 1/4 lbs. ground turkey (can sub ground chicken)
- 1/2 cup breadcrumbs (I make my own with sprouted whole wheat bread)
- 1 egg (or 1/4 cup egg substitute)
- 3/4 cup ketchup (divided)
- 2 teaspoons Worcestershire sauce
- 3/4 tsp salt
- 1/2 tsp black pepper
Melt butter in a skillet. Cook onion and garlic in melted butter for 5 minutes, stirring occasionally. Place mixture in a large bowl to cool for 5 minutes.
Combine turkey, bread crumbs, egg, 1/4 cup of the ketchup, Worcestershire sauce, salt, and pepper with onion mixture. I use a food processor, pulsing until mixed.
Press meatloaf into an 8x4-inch loaf pan. Spread remaining ketchup on top.
Bake in a 350 degree oven for 50-55 minutes. (Internal temperature should reach 165 degrees.)
Remove from oven and let stand 5 minutes before serving.
Orange Sweet Rolls
Prep time includes rising (passive) time.
Make ahead/overnight option: This dough can be made the night before through step 4. Cover with plastic wrap and let rest in the refrigerator overnight. The next morning, remove from the refrigerator and allow to rise in a warm environment, about 1 hour.
- 2 3/4 cups all-purpose flour (I prefer King Arthur Flour)
- 1/4 cup granulated sugar
- 1 teaspoon salt
- 1 package active dry yeast (2 and 1/4 teaspoons)
- 3/4 cup whole milk
- 3 Tablespoons unsalted butter
- 1 large egg (at room temperature)
- 1 orange, zested and juiced
- 2-3 drops orange oil
- 1 cup confectioners' sugar
- juice from the orange (2-3 Tablespoons)
- 1 tsp orange extract
Make the dough: In a large bowl, toss the flour, the sugar, salt, and yeast together. Set aside.
Heat the milk and butter together in the microwave until the butter is melted and the mixture is warm to touch (about 110°F). Stir in the orange juice, 1 Tbsp. orange zest, and the egg. Combine the butter mixture and the flour mixture and stir until it forms a soft dough that is smooth and bounces back when you poke it. If not, stir in 1 Tbsp of flour at a time until it is.
On a lightly floured surface, knead the dough for 1 minute. Place in a lightly greased bowl and let rest for about 10 minutes.
After 10 minutes, roll the dough out in a 14x8 inch rectangle. Mix the softened butter and orange oil together and spread on top. In a small bowl, mix together the cinnamon, sugar, and remaining orange zest. Sprinkle it over the dough with a spoon.
Roll up the dough tightly and pinch down the edge to seal it. Cut into 10-12 even rolls (using dental floss will make cutting easier) and arrange in a lightly greased 9-inch round cake pan or pie pan. Loosely cover the rolls with aluminum foil or plastic wrap (so the risen dough won't stick to it) and allow to rise in a warm, draft-free environment for 60-90 minutes. After the rolls have doubled in size, preheat the oven to 375°F.
Bake for 25-28 minutes until lightly browned. If the rolls brown too quickly, cover them with foil.
Make the glaze: Whisk the confectioners' sugar, remaining orange juice, and extract together until smooth. Drizzle or spread over warm rolls.
Give me some feedback on the new recipe format! Keep eating healthy my friends and enjoy your weekend.