15 Minute Chicken and Broccoli. (GF/DF)

All the flavors of the classic dish, but on the table in under 15 minutes!

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This recipe is for all of you who are super busy but want a quick, easy meal on the table in 15 minutes at the end of the day.
Read: EVERYONE.
AmIright?!
I thought so.
So here’s the deal: with a tiny bit of alacrity, you definitely CAN have this recipe done in under 15 minutes start-to-finish.
Promise!

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I’m slowly getting over my fear of making Asian-inspired dishes. This one was super simple and turned out really well, especially considering how quickly it all comes together. In order to get this done in 15 minutes or less, you’ll have to multi-task a little bit. But that’s okay, because you’re a kitchen rock star and can totally handle it.
Here’s how easy it is to do:
The chicken gets chopped up into bite sized pieces and cooks on medium-high heat. The higher heat will help it stay really moist and tender. Bonus: it also cooks faster! 5-6 minutes is probably all you’ll need to have it cooked through.

While the chicken is cooking, you’ll whisk up your sauce.
Now, if you’re like me and want to have plenty of sauce to mix into the broccoli/rice, you’ll be happy to know I doubled the original amount.
There’s nothing worse than a dry dish, ya know? We can’t have any of that going on here.

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Speaking of broccoli, you have some options as far as how you want to cook it:
#1) You can add it to the pan once the chicken is done cooking.
Pro: Same pan! No extra mess!
Con: It will take longer to cook and this will become a 20 minute dinner.
#2) You can steam them in a separate pot.
Pro: It can steam away while the chicken cooks. Yay multi-tasking!
Con: More clean up because of the extra pot.

Either way works, it just depends what your priority is: dinner on the table ASAP or as little clean up as possible.

For a complete meal, serve the chicken and broccoli over some rice (hello, 10-minute boil-in-bag rice!) and enjoy!

15 Minute Chicken and Broccoli

Ingredients:

  • 1lb chicken breasts, trimmed and cut into cubes
  • 1 Tablespoon olive oil
  • Salt and Pepper
  • Broccoli florets

For the sauce:

  • 6 Tbsp GF Tamari, soy sauce, or coconut aminos
  • 4 Tbsp rice wine vinegar
  • 4 Tbsp honey
  • 2 Tbsp corn starch
  • 2 garlic cloves, minced
  • 1 tsp ground ginger
  • 2 tsp sesame oil

1). Heat the oil in a large saute pan over medium-high heat. Season the chicken with salt and pepper and add it to the pan. Cook for 5-6 minutes, stirring occasionally, until no longer pink.

2). While the chicken is cooking, whisk together the sauce ingredients. Set aside.

3). If steaming broccoli in a separate pot, bring water to a boil and place in the steamer basket. Alternatively, you can add the broccoli to the pan with chicken and cover to cook for a few minutes.

4). Once the chicken is cooked through and the broccoli is crisp-tender, add the sauce mixture to the pan and cook for 1-2 minutes, or until it begins to thicken. Garnish with sesame seeds (optional), and serve over rice, if desired. Enjoy!

Servings: About 4. Recipe adapted from here.

Skinny Chicken Fajitas

Who says Mexican food has to be unhealthy? If you make your own at home you have complete control over how much salt you use, oil you pour, or spices you add. They key is to forego using the store bought packets of fajita seasoning. You can make your own spice blend easily and it is so much healthier–no MSG or excess sodium. The final product is flavorful while low in fat and high in protein. I was really pleased with the way these came out and you can easily adapt them to suit your taste!

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For lighter fare, I did not serve these with rice and beans, but you certainly could if you want them to follow the typical Mexican restaurant toppings. There was a lot of flavor in the chicken, so a simple topping of salsa and cheese or sour cream was perfect for us! You can also ditch the tortilla all together if you are gluten free!

Many chicken fajita recipes call for the chicken to marinade overnight. I love that this recipe does not require that extra step of planning ahead and still yields fabulous results. To be honest, I almost don’t consider this a recipe…I eyeballed the spices knowing I would want more of the spices that add flavor (cumin, chili powder, paprika) and less of the spice that adds heat (cayenne pepper). So, the measurements are not exact, and they don’t need to be. Change them to fit your family’s preferences!

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If you have a large family or want to have enough for several leftovers, scale up and use 2 lbs of chicken and as many peppers as you’d like.

Skinny Chicken Fajitas

  • 1-2 lbs boneless, skinless chicken breasts, cut into strips (I used tenderloins because that’s what I had on hand)
  • 1.5 tbsp olive oil, divided
  • 1-2 small yellow onions, sliced
  • 1 red bell pepper, sliced
  • 1 orange bell pepper, sliced
  • sea salt and freshly cracked pepper
  • dash of cumin, paprika, chili powder, garlic powder, onion powder
  • about 1/4 tsp cayenne pepper (or more if you want more heat!)

1). Pour 1/2 tbsp olive oil in a grill pan over medium heat. Slice the onions and bell peppers and add them to the pan. Season with salt and pepper. Cook until the onions are soft and caramelized and peppers are tender. You can add a few tablespoons of water if they start looking like they might burn. Remove from pan and set aside.

2). Add remaining tbsp olive oil to pan, over medium heat, and arrange as many chicken strips as possible. Cook for about 4-5 minutes on each side or until no longer pink. Depending on how much chicken you use, you might have to do these in batches.

3). Add the peppers and onions back to the pan with the chicken. Now add the spices (as little or as much as you want of each). Toss them together to ensure every bite has equal seasoning.

Servings for 2 lbs of chicken: at least 8. Nutritional Information per serving: Calories: 138 Carbs: 2g Fat: 3g Protein: 26g Sugar: 1g Fiber: 1g

WW PointsPlus: 3 Old points: 3

Recipe courtesy of Audrey’s Apron.

 

Delicious Pork Tenderloin

Easy enough to prepare on a weeknight, delicious enough to serve to guests. This pork tenderloin marinade is fantastic!!

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This marinade calls for just a few simple ingredients that you likely already have in your pantry right now. Don’t you just love recipes like that? They can be a life-saver when you don’t know what to make for dinner or have guests unexpectedly.

The best part? You don’t even have to plan ahead and marinade the pork overnight! The marinade quickly tenderizes the pork as it bakes, and nestling garlic cloves directly into the meat adds great flavor in every bite. I’ve already made this recipe twice, and I hardly ever repeat recipes (ask my husband!).

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Although only one tenderloin is pictured, this recipe makes enough for 2 pork tenderloins, which will feed about 8 people. The first time I made the recipe, I halved it and only used 1 tenderloin. My husband and I loved it so much that this time I made 2 and we have been enjoying leftovers throughout the week with various sides! The sauce is delicious and the pork goes great with quinoa, brown rice, or any roasted vegetable.

Cooking the pork tenderloins for 45 minutes at 350F really helped them stay juicy and was the perfect amount of cooking time for me. It is REALLY important, however, that once you pull them out you resist the urge to cut into them for about 10 minutes. They continue cooking during this time and you will lose the juices that keep them tender if you cut into them early. I hope you try this recipe! It is awesome.

Delicious Pork Tenderloin

Ingredients:

  • 2 pork tenderloins, trimmed of any visible fat
  • 4 garlic cloves, slivered/quartered/sliced

For the marinade:

  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons country style dijon mustard (I used grey poupon)
  • 4 tablespoons honey
  • 2 tablespoons orange juice
  • 1 tablespoon finely chopped fresh rosemary (or herbs de provence)
  • freshly ground pepper, to taste
  • 3 tablespoons olive oil

1). Preheat the oven to 350F. Rinse and dry the pork tenderloins. Spray a 9×13 baking dish with cooking spray. Using a paring knife poke holes in the pork tenderloin and place a piece of slivered garlic in each one.

2). Combine all the marinade ingredients together in a bowl, except for the olive oil. Whisk in the olive oil slowly and continue whisking to combine.

3). Pour marinade over pork tenderloins. Bake for 45 minutes, uncovered, basting once halfway through the cooking process (optional).

4). Remove from oven and let the pork rest 10 minutes before slicing. Serve with sauce. Enjoy!

Serves: 8

A note about the nutritional info: Keep in mind these numbers were calculated for the entire recipe, including the marinade. There is a LOT of sauce and it is unlikely you will consume that much, so the actual calorie count may be lower than listed. But, just in case you love the sauce as much as I do, here is the nutritional information per serving:

Calories: 218 Carbs: 10g Fat: 8g Protein: 24g Sugar: 9g Fiber: 0g

WW PointsPlus: 5 Old Points: 5

Recipe originally from: http://lickthebowlgood.blogspot.com/2009/06/oink-oink.html 

Grilled Garlic Herb Dijon Salmon

Excuse the poor photography in this post…let’s focus on this delicious salmon instead! My husband and I both loved this salmon. The fish is grilled, then topped with a savory sauce that really makes it stand out. The day I made this I had to use my indoor grill, but of course this would be amazing grilled outside. The sauce is very simple and easy to make–I used a food processor to grind everything together, but you can use a mortar and pestle or skip that step all together by making sure to mince your garlic very finely or mash it into a paste. Then just whisk the other ingredients together with the garlic! If you are looking for a change to your regular baked/grilled salmon recipe, try this one!! It is awesome, and chances are you probably have everything you need already in your pantry.

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Grilled Garlic Dijon Herb Salmon

Ingredients:

  • 4 garlic cloves
  • 1 tsp dried Herbs de Provence
  • 1 tsp red wine vinegar
  • 1 tsp olive oil
  • 2 tbsp Dijon mustard
  • olive oil spray (I used my misto)
  • 4 (6 oz) wild salmon fillets, 1″ thick (if frozen, thaw first)
  • salt and fresh ground pepper to taste
  • 4 lemon wedges for serving

1). In a mini food processor, or using a mortar and pestle mash garlic with the herbs, vinegar, oil, and Dijon mustard until it becomes a paste. Set aside.

2) Season salmon with salt and pepper. Preheat your indoor or outdoor grill to medium-high. If necessary, spray your grill with cooking spray and reduce heat to medium-low. Place the salmon on the grill and do not move for 5 minutes.

3) Turn the salmon and cook the other side for 3-4 minutes. Spoon half of  the dijon herb sauce on top of the salmon. Turn 1 more time and spoon the remaining half of the suace on that side of the salmon. Note: your fish should have a total cooking time of 9-10 minutes per inch of thickness! If your fish is thinner, reduce the cooking time.

Serves: 4 Nutritional Information per Serving: Calories: 233.6 Fat: 7.9g Carbs: 3.1g Protein: 34.7 g Sodium: 240.6 mg without salt

WW Points+: 6 Old points: 5

recipe adapted from skinnytaste.com

 

Baked Chicken with Feta and Sun Dried Tomatoes

Tangy sun dried tomatoes pair up beautifully with creamy, fluffy feta cheese. Pile them on top of a well-seasoned chicken breast and you have a lovely Greek influenced main course.

The best part?

This can be done in 30 minutes.

Week night meals in our house tend to be quick and easy; however, I do not believe in sacrificing flavor, health, or quality of the dish for the sake of time. This dish is a perfect example. Within minutes, it can be baking away in the oven, giving you time to prepare whatever vegetable and grain you prefer to serve alongside it. 25 minutes later, the timer beeps and the chicken gets topped with sun dried tomatoes and feta.

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I’ve read several times on other blogs about sun dried tomatoes packed in water (not oil), but I have yet to find them. If you are like me and must use the oil-packed ones, just be sure to press the tomatoes in paper towels to remove the excess oil. Problem solved!

Baked Chicken with Feta and Sun Dried Tomatoes

Ingredients:

  • 1 (8-ounce) jar sun dried tomatoes
  • 4 cloves garlic, minced
  • 1 pound boneless, skinless chicken breast
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon dried oregano
  • ¾ cup crumbled feta cheese

1. Preheat oven to 425F and lightly spray an oven proof dish.

2. Season chicken breasts on both sides with salt, pepper, and oregano. Place chicken breasts in prepared dish and top with minced garlic.

3. Bake for about 25 minutes.

4. Meanwhile, remove the tomatoes from the jar, carefully draining oil. To further remove excess oil, gently press tomatoes between paper towels. Discard towels. Finely chop the tomatoes.

5. Remove chicken breast from the oven and top with sun dried tomatoes and feta cheese. Serve immediately.

Servings: 4. Nutrition Information for 1 Serving: Calories 305, Total Fat 16.0 g, Total Carbohydrate 8.7 g, Fiber 1.7 g, Sugars 5.1 g, Protein 31.8 g