poultry

This Week’s Menu: Poultry and Seafood Recipes

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How’s your New Year going so far? Amazing I hope! If you made goals or resolutions, are you still working on them? As I mentioned in a previous post, one of my goals for this year is to embrace a healthier habit each month. This month it’s to eat more poultry and seafood. So, this week’s dinners have more poultry and seafood recipes. Make meal planning easy this week with this weekly meal plan.

Poultry Meals

Guess what? All of my all are now printable! This makes it easier for meal planning so that you can print out your week’s recipes.

So, let’s get to this week’s menu.

Chicken Chili (with a THM “E” meal option)

This chicken chili is full of yummy goodness. And, thanks to canned beans, it’s a 30 minute meal all made in one pot. Using poultry instead of beef or pork makes this meal lower in fat.

For those of your following Trim Healthy Mama, this recipe has an E meal option to it.

poultry

Pan Seared Chicken Breasts with Cilantro Brown Rice

Simple, yet delicious, these pan seared chicken breasts deliver on flavor. This family favorite is another 30 minute meal. For the perfect sear, avoid moving the chicken breasts until it’s time to turn them over.

Serve this with Cilantro Brown Rice.

pan seared chicken breasts, a poultry recipe

Turkey Meatloaf with Roasted Green Beans

Have you ever made Turkey or Chicken Meatloaf before? Well, made right, it’s every bit as good as meatloaf made from beef. Because poultry has a lighter flavor, you get a balanced mix of savory goodness.

Serve this with Roasted Green Beans.

turkey meatloaf

Seafood Meals

Herbed Shrimp with Cilantro Brown Rice

A chef in Hawaii grilled our shrimp with a variety of fresh herbs and oh my I was hooked! Seafood can be a little bland, but the fresh herbs delivered on flavor. And, when you add a little butter, you have another winning 30 minute meal.

Serve over a pre-packaged salad.

grilled shrimp

Weekend Breakfast or Brunch

Orange Sweet Rolls

I used to be a Pillsbury Orange Roll addict until I found out how easy it is to make them from scratch! Best of all, these aren’t made with a bunch of chemicals I can’t even pronounce.

Make the dough up after dinner and you’ll have these ready to bake for breakfast.

orange rolls

Poultry and Seafood Recipes

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Chicken Chili

This is a quick and filling recipe. For those following Trim Healthy Mama, leaving out the cheese will make this an E meal. 
Course Dinner, Lunch, Main Course
Keyword 30 minute meals, Dinner, Easy Dinner, Main Course, One Pot Meal
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6

Ingredients

  • 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

Instructions

  • 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. 

Notes

For those following Trim Healthy Mama, use breast meat and leave out the cheese for an E meal. 
meals
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Pan-Seared Chicken Breasts

Course Main Course
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings

Ingredients

  • 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

Instructions

  • 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. 
lighter
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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. 
Course Side Dish
Prep Time 1 minute
Cook Time 20 minutes
Total Time 1 minute
Servings 4 people

Ingredients

  • 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

Instructions

  • 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.
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Turkey Meatloaf

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.
Course Main Course
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour

Ingredients

  • 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

Instructions

  • 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 8×4-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.
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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. 
Course Side Dish
Prep Time 1 minute
Cook Time 20 minutes
Total Time 21 minutes
Servings 6 servings

Ingredients

  • 1 bag (16 oz.) frozen petite or thin green beans
  • 1 Tbsp olive oil
  • salt
  • pepper

Instructions

  • 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.
Menu Meals Sprimp
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Grilled Shrimp with Fresh Herbs

If you don’t have fresh herbs, substitute 1 tsp of dried. Preparation time doesn’t include 15-30 minutes of optional “marinating.”
Course Dinner, Lunch, Main Course, Side Dish
Cuisine Mediterranean
Keyword 30 minute meals, Easy Dinner, Main Course, Side Dish
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4 servings
Calories 204kcal

Equipment

  • grill or broiler

Ingredients

  • 1 pound extra-large or jumbo 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
  • 4 wooden skewers
  • 1 Tbsp. olive oil for grill

Instructions

  • Combine everything except for the olive oil and allow to marinate up to 1 hour. Thread shrimp onto wooden skewers.
  • 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.

Nutrition

Serving: 1serving | Calories: 204kcal | Carbohydrates: 1g | Protein: 24g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 286mg | Sodium: 1433mg | Potassium: 132mg | Fiber: 1g | Sugar: 1g | Vitamin A: 940IU | Vitamin C: 14mg | Calcium: 177mg | Iron: 3mg

Weekend Baking Recipe

rolls
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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.
Course Breakfast
Prep Time 1 hour 40 minutes
Cook Time 20 minutes
Total Time 2 hours

Ingredients

  • 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

Orange Icing

  • 1 cup confectioners’ sugar
  • juice from the orange (2-3 Tablespoons)
  • 1 tsp orange extract

Instructions

  • 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 14×8 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.

Here are some more easy, simple weeknight recipes:

https://thefeatherednester.com/instant-pot-chicken-posole/ https://thefeatherednester.com/cook-once-eat-all-week/https://thefeatherednester.com/instant-pot-easy-lasagna/

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2 Comments

  1. wooden skewers? I wonder what is this. Good tips for the cilantro lime rice used lime zes . I will try soon

    • Look for wooden skewers in the kitchen tools area of your grocery store. If they aren’t there, they might be where the toothpicks or paper plates are at.

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