Spicy Coconut Chicken Soup
1 tbsp avocado oil
2 shallots, minced
1–2 tbsp green curry paste
1 2-inch piece fresh ginger, peeled and minced
3 cloves garlic, minced
3 cups low-sodium chicken broth
1 15-oz BPA-free can full-fat coconut milk
2 5-oz boneless, skinless chicken breasts
2 stalks lemongrass, chopped and smashed
2 fresh or dried makrut lime leaves
1 red bell pepper, diced
4 oz fresh green beans, trimmed
4 baby bok choy, thinly sliced
fresh mint and cilantro leaves, for garnish
In a Dutch oven or large pot on medium-high, heat oil. Add shallots, curry paste, ginger and garlic and sauté 2 minutes. Add broth, coconut milk and whole chicken breasts.
Place smashed lemongrass and lime leaves in a piece of cheesecloth or a tea strainer. If using cheesecloth, gather ends and tie with cooking twine to make a bundle; add to soup.
Bring soup to a boil then reduce to a simmer. Cook, covered, for 40 minutes. Remove cheesecloth bundle and discard. Transfer chicken breasts to a cutting board; cut into slices and set aside.
Add bell pepper and green beans to soup; simmer for 6 minutes. Add bok choy and simmer for 3 minutes more.
5. To serve, ladle soup into bowls. Top each serving with chicken and garnish with mint and cilantro.
Courtesy of: Clean Eating, May 2019
Herbed Chicken Meatball Marinara with Zoodles & Pesto
4 oz cremini mushrooms, halved
¼ cup roughly chopped sweet onion (such as Vidalia)
2 cloves garlic, roughly chopped
1½ tsp avocado oil
1 lb ground chicken
1 large egg
2 tbsp unsalted Italian seasoning
1 tbsp ground flaxseed
1 tbsp nutritional yeast
½ tsp each sea salt and ground black pepper
3 cups marinara sauce
1 cup fresh basil
¼ cup raw unsalted walnuts
1 tbsp nutritional yeast
1 tbsp lemon zest + 1 tbsp
fresh lemon juice
1 clove garlic
¼ tsp ground black pepper
1 tbsp avocado oil
2 tbsp avocado oil
4 zucchini, spiralized
sea salt and ground black pepper, to taste
Prepare meatballs: Heat oven to 350°F. To a food processor, add mushrooms, onions and garlic and pulse until minced. In a small nonstick skillet on medium-high, heat oil. Add mushroom mixture and saute for 4 minutes. Transfer to a large mixing bowl and set aside to cool for 10 minutes. Wipe out processor.
Line a large rimmed baking sheet with parchment. To bowl with mushroom mixture, add chicken, egg, Italian seasoning, flaxseed, nutritional yeast, salt and pepper. Use your hands to thoroughly combine. Scoop out meatballs (about 2 tbsp per meatball) onto prepared sheet. Cover with marinara sauce. Bake for 20 minutes, until cooked through.
Meanwhile, prepare pesto: Place all pesto ingredients, except oil, into food processor. Pulse to finely chop. With motor running, add oil and process 30 seconds more.
Prepare zoodles: In a large nonstick skillet on medium-high, heat half of oil. Add half of zucchini and season with salt and pepper; saute 3 to 4 minutes. Transfer to a bowl and repeat with remaining oil and zucchini. Toss pesto with zoodles then top with meatballs.
Courtesy of: Clean Eating, May 2018
1 (6-ounce) chicken breast
3 cups low-sodium or no salt added vegetable broth
1 onion, chopped
10 large shiitake mushrooms, coarsely chopped
1 1/2 cups quinoa, rinsed in a fine mesh strainer
1 red bell pepper, cut into thin strips
1/2 cup thawed frozen peas
1 cup cooked chickpeas
1 cup cherry or grape tomatoes, halved
2 cups spinach, chopped
1/4 cup fresh basil, chopped
2 tbsp lemon juice
Black pepper to taste
Place chicken breast in a saucepan and add 2 tablespoons low-sodium vegetable broth to partially cover. Bring to a boil. Reduce heat, cover, and simmer 15-20 minutes or until cooked through. Drain (setting aside the broth) and cool, then shred chicken into pieces.
Heat 2 tablespoons broth in a large skillet; add onion and mushrooms and saute until soft. Add the quinoa, red pepper, and remaining vegetable broth. Bring to a boil, reduce heat and cook covered for 15 minutes. Stir in peas and continue cooking until quinoa is tender and all liquid is absorbed.
Stir in shredded chicken, chickpeas, tomatoes, spinach, basil, and lemon juice. Season with black pepper.
Serve warm or at room temperature,
Courtesy of: Eat To Live, Joel Fhurman, M.D.
Quick Turkey & Bean Burgers
1/2 medium green bell pepper, cut into large pieces
1/2 medium onion
2 cloves garlic
1 1/2 cups cooked or 1 (15-ounce) can no-salt-added or low-sodium black beans, drained
6 ounces organic ground turkey
2 tsp chili powder
2 tsp cumin
Preheat oven to 350 degrees F. Place the bell pepper, onion, and garlic in a food processor and pulse until finely chopped. Add the black beans and pulse to combine and chop up the beans. Place mixture in a medium bowl and stir in the ground turkey, chili powder, and cumin.
Divide the mixture into six patties. Place on baking sheet with parchment paper or lightly wiped with oil. Bake 40 minutes, turning once after 20 minutes.
Serve on a small 100% whole grain roll or pita with sliced red onion, sliced tomato, and lettuce.
Courtesy of: Eat To Live, Joel Furhman, M.D.