Tag: easy dinner

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Pecan & Flaxseed Crusted Oven “Fried” Chicken

All-natural, free-range organic chicken is a great source of lean protein for athletes and non-athletes alike. And yes, I had to throw all those caveat adjectives in there because as a conscious consumer poultry can be one nasty business. If you haven’t read the December 2013 Rolling Stone article called “In the Belly of the Beast” on animal cruelty in the meat industry, it’s worth your while but, caution, it’s hard to stomach.

While I love the idea of chicken for its nutrition quality, it’s pretty boring on its own. Unfortunately, fried chicken or heavily sauced chicken wings just plain aren’t good for you and should only be had on rare occasions–i.e. the SuperBowl or when you’re on a road trip and find a hidden gem. One way to get the same flavor satisfaction of fried chicken while cutting several hundred calories is to bake it instead.

My Pecan & Flaxseed Crusted Oven “Fried” Chicken takes this one healthy step farther by removing any gluten from the batter and adding in superfood flaxseeds. Flaxseeds are loaded with brain-boosting omega-3 fatty acids and are also a good source of dietary fiber. Combined with the heart-healthy fats found in pecans, ground flaxseeds significantly amplify the nutrient density of this easy recipe. Serve it over a big green salad with loads of vegetables, a little lemon and olive oil and you’ve got a tasty packed lunch for work or a simple weeknight supper.

Pecan & Flaxseed Crusted Oven “Fried” Chicken

Pecan and Flaxseed Crusted Oven "Fried" Chicken

{makes 4 servings, 3 chicken tenders per person/meal}

What You’ll Need:

  • 12-oz of free-range, hormone-free chicken breast (approximately 2 at 6-oz a piece), cut into 12 one-inch strips [save time: buy pre-cut chicken “tenders” or “strips”]
  • 1/3 cup roasted, unsalted pecan pieces, crushed
  • 1/3 cup ground flaxseed
  • 1/2 cup gluten-free flour of choice (oat is best but spelt, garbanzo bean and others would work)
  • 1 egg, beaten with a splash of water
  • Sea salt & pepper to taste

How to Make It:

  1. Preheat oven to 425 F.
  2. Rinse chicken in water and pat dry with paper towels. Place gluten-free flour in one small bowl, egg mixture in another and crushed pecan pieces with the ground flaxseed and salt and pepper in a third. Create an assembly line by dipping each piece of chicken in flour, egg then pecans and finally laying the prepped poultry to rest on an greased cooling rack set on top of a baking sheet. Make sure to give each piece a little room to breathe–you don’t want them over-lapping.
  3. Bake for approximately 20 minutes (give or take a few depending on the thickness of your chicken and the heat of your oven). Remove and let cool for 10 minutes.

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3 Simple, Healthy Recipes for an Easy Weeknight Dinner

My favorite meals involve simple foods whose delicious flavors speak for themselves. When you select fresh, seasonal produce you don’t need to get fancy with your seasoning and technique in order to make an amazing meal. These three recipes are easy to make and tasty to eat. Each features at least one superfood, including rosemary, Brussels sprouts and salmon.

Rosemary is a flavorful herb often used when cooking chicken and pork. It’s truly a superspice as it has been linked to stimulating the immune system, increasing circulation and improving digestion. These health benefits come from rosemary’s high nutrient density (vitamins A and C, several B vitamins and dietary fiber). Rosemary also contains anti-inflammatory compounds and has been shown to increase the blood flow to the head and brain, which may enhance concentration. 

Brussels sprouts are all the rage (and have been for the past few years) on the foodie scene. Beyond their culinary fame lies an incredible nutrition resume. Brussels sprouts are a cruciferous vegetable, a categorization that puts them in the good company of broccoli and cabbage. This superfood is a prime source of fat-soluble vitamins A, K and E, most of the B complex of vitamins, iron, magnesium, phosphorus, zinc, copper, calcium, manganese and selenium.

Salmon is a yummy, fatty fish loaded with potassium, selenium and vitamin B12. More notably, however, it’s an excellent source of omega-3 fatty acids which are crucial for healthy brain function. One 3.5 oz serving contains about 230 calories and 25g of protein. The USDA recommends that all men and women over the age of 19 should get at least 0.8 grams of protein per kilogram of body weight per day (or 0.37 grams per pound). This number goes up for more active individuals but the formula provides a good baseline.

 

Onto the recipes…

Simply Roasted Rosemary Potatoes

What You’ll Need:

  • 3 cups small white or fingerling potatoes
  • 1/2 red onion
  • 2-3 Tbs fresh rosemary
  • 3 Tbs olive oil
  • Sea salt and pepper to taste

How to Make Them:

  1. Preheat oven to 425 F.
  2. Wash potatoes and halve lengthwise. Skin onion and cut into big chunks (eighths or even quarters).
  3. In large bowl, combine olive oil, salt, pepper and fresh rosemary (de-stemmed and roughly chopped) with potatoes and red onion. Toss until evenly coated.
  4. Spread into a single layer on a nonstick baking sheet. Roast for 35-40 min or until a fork goes in and out easily, but they aren’t mushy.

Simply Roasted Sriracha-Maple Brussels Sprouts

What You’ll Need:

  • 3 cups Brussels sprouts
  • 1/2 red onion
  • 2 whole scallions
  • 2 Tbs Sriracha
  • 1 Tbs real maple syrup
  • 3 Tbs olive oil
  • Sea salt and pepper to taste

How to Make Them:

  1. Preheat oven to 425 F.
  2. Trim and halve Brussels sprouts. Skin onion and cut into big chunks (eighths or even quarters)–hopefully you already did this when you prepped the potatoes.
  3. In a large bowl, combine scallions (thinly sliced), Sriracha, maple syrup, olive oil and salt and pepper. Mix. Add Brussels sprouts and onions and toss until evenly coated.
  4. Spread into a single layer on a nonstick baking sheet. Roast for 35-40 min or until the Brussels sprout leaves turn a dark golden brown (almost burnt but not quite) and are easily pierced with a fork.

 

Simply Baked Apple Pecan Butter Salmon

What You’ll Need:

  • 12-oz thickly cut, fresh wild-caught salmon
  • 1 Tbs olive oil
  • 2 Tbs apple pecan butter (plain apple butter or a homemade jam would work as well)
  • Juice of 1/2 fresh lemon
  • Sea salt and pepper to taste

How to Make It:

  1. Preheat oven to 450 F.
  2. Place the salmon in an oven-safe pan, skin side down.
  3. Rub with olive oil, sprinkle with sea salt and pepper, spread a thin layer of apple pecan butter on top and squeeze the juice of half a lemon on top.
  4. Bake for 15-20 min (time will vary depending on thickness), then remove from heat and let sit for 5 min before serving.