Pan Seared Chicken, Couscous and Wilted Spinach

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1 box couscous (regular, not flavored)

1/4 cup grated parmesan

2 tbsp oil (divided), grapeseed, avocado, or olive oil best

1 large chicken breast (butterfly cut)

4 cups dark leafy greens (spinach, kale, turnip greens…)4-5 cloves Garlic

1/2 Lemon

1 tbsp parsley


Chicken:  Butterfly cut (cut in half length wise) your chicken breast so you have 2 thin pieces. Put 2 tbsp olive oil in pan and heat over med. heat. Once pan is hot add chicken. Cook until browned on bottom (about 4 min). Flip and turn down heat and cook until chicken is cooked throughout (about 8 min but varies according to the thickness of the chicken)

Couscous:  Start water boiling for couscous and cook according to box. When finished let sit off the heat for 5 min. then add parmesan cheese, and salt and pepper to taste.

Wilted Greens:  For the wilted greens, add oil to pan and put over med. heat. Once hot add garlic and cook for 2 min. add the greens. Cook until wilted and add lemon juice, salt and pepper

Place couscous on plate, top with wilted greens and top with chicken. Top with parsley and lemon wedge.

Serves Two

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Fresh and Healthy Chicken & Vegetable Stir Fry


  • 4 cups of cut up grilled chicken
  • 1 tablespoon sesame oil
  • 8 oz of sliced mushrooms (about 2 cups)
  • 4 cups of chopped Bok Choy 
  • 1/2 cup of Organic vegetable broth
  • 1/2 cup or 1 small can of water chestnuts


  • 1/4 cup of Liquid Aminos or Soy Sauce
  • 1 to 1.5 tablespoons of Sriracha Hot Sauce
  • 1 teaspoon Sesame seeds
  • 1/2 cup fresh Basil (garnish)


Turn on stove top to medium high. Put 1 tablespoon of sesame oil into a wok or large pan. Add in the chopped Bok choy, the mushrooms and the vegetable broth. Cook everything together until the mushrooms and bok choy start to get soft. For the stir fry sauce, simply mix the liquid aminos, sriracha sauce and sesame seeds together. Then add this sauce into your wok and mix stir fry and sauce together and cook on medium low for another 5 minutes. Serve with some fresh, chopped basil on top!

Serves: 5 - 6

Grilled Chicken over white bean, garlic mash


  • 3 cloves of garlic
  • 2 chicken breasts 
  • 1 can of great white northern beans
  • 1 lemon
  • 1 teaspoon dried rosemary
  • olive oil
  • salt and pepper


Grill or cook 2 chicken breasts. Roast 3 cloves of garlic in a pan with olive oil or in the oven until slightly brown. Once roasted, add garlic into a ninja or a blender with a 14 oz can of drained, great white northern beans. Squeeze in about 1 - 2 tablespoons of fresh lemon juice into the ninja or blender, and then blend up until ingredients are mixed well. Put white bean, garlic mash onto a plate and then put grilled chicken over mash. Sprinkle about 1 teaspoon of dried rosemary over the top of the chicken along with 1 teaspoon of olive oil. Add some salt and pepper to taste, and you're ready to eat!

Serves: 2

Simple Stuffed Pepper


1 Large Red Pepper

1 cup Diced Chicken - cooked

1 tbsp sun-dried tomates - minced

2 tbsp  chopped fresh basil

2 thin slices of mozzarella cheese


Preheat over to 375°. Place red pepper in oven and cook until just soft. Cut in half and discard seeds and stem. Place chicken and sun-dried tomatoes inside each pepper half. Top with slice of cheese and bake for 10 min or until cheese melts and chicken is warm. 

Remove from oven and top with fresh basil . 

Seared Steak Salad with Edamame and Cilantro


8 oz top round steak, 3/4 inch thick, trimmed of fat

1/2 tsp kosher salt

1/2 tsp freshly ground pepper

4 cups mixed Asian greens or salad greens (look for pre-washed Asian-style salad miss at your supermarket)

1 cup sliced snow peas

1 cup sliced red bell pepper

1/2 cup shredded red cabbage

1/2 cup chopped fresh cilantro

1/3 cup thawed shelled edamame

1/4 cup dressing, such as Sesame Tamari Vinaigrette (recipe below)

Tamari Vinaigrette recipe:

1/4 cup orange juice

1/4 cup rice vinegar

2 tbs reduced sodium soy sauce, or liquid amino acids

1 tbs toasted sesame oil

1 tsp finely grated fresh ginger

Whisk all ingredients together.


Sprinkle steak with salt and pepper. Coat small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare. Let rest for at least 5 minutes before slicing. 

ombine greens, snow peas, bell pepper, cabbage, cilantro, edamame, and dressing a large bowl. Toss to coat. Top with steak. 

Chicken variation: Sub 8 oz cooked chicken tenders for the steak. 

Shrimp Variation: Sub 8 oz cooked, peeled shrimp for the steak. 


Thai Chicken Salad

Salad Ingredients:

10 oz boneless, skinless chicken breast, grilled or broiled

2 large carrots

2 medium-sized red bell peppers

1 tsp sesame oil

3 green onions

2 large heads of Boston lettuce

3/4 cup fresh cilantro

3 oranges

Dressing Ingredients:

2 cloves garlic

2/3 cup water

1/3 cup rice vinegar

5 tbs smooth peanut butter

1 tbs soy sauce or liquid amino acids


Cut chicken into thin strips. Using a vegetable peeler, peel carrots into long strips. Cut red peppers into thin rounds. In a nonstick skillet, heat sesame oil. Add carrots and red peppers: cook over medium heat for 5 minutes, or until tender and crisp. Remove from heat. Leaving 1 inch of green at end of onions, slice lengthwise into strips. Arrange lettuce leaves and top with chicken strips, carrot/pepper mixture, onions, and cilantro. 

In blender or food processor, process garlic until finely chopped. Add the rest of the dressing ingredients and blend until smooth. Pour over the salad. Garnish with orange slices and enjoy!

Orange and Chicken Salad


4 boneless, skinless chicken breast halves (omit chicken for Vegetarian)

2 tablespoons lime juice

1 tsp crushed hot red pepper

3 medium-size naval oranges, in sections

2 tbs fresh cilantro, chopped

1 and 1/2 medium red bell peppers, julienned

1 head romaine

1 bunch radishes, sliced


2 to 3 tbs. coarsely chopped fresh ginger

1 tbs red wine vinegar

2 to 3 tbs rice vinegar

2 tbs water

1 tbs honey

1 tbs low-sodium soy sauce or liquid amino acids

1 tbs minced fresh basil

1/2 tsp crushed hot red pepper

1/4 cup sesame oil 


Marinate chicken in lime juice and crushed hot pepper; refrigerate for at least 4 hours. Bake, covered at 300 degrees Fahrenheit or until the chicken is cooked through. 

Mix together all dressing ingredients. Separate oranges into sections. Slice chicken in 1/2-inch-thick pieces. Toss the chicken with the remaining dressing., cilantro, red bell peppers and orange sections. Place the lettuce on the plate. Add chicken mixture. Garnish with radish slices. Enjoy!

Serves: 6 

Coq au Vin


3 cups chopped onions (about 2 large onions)

6 large boneless skinless chicken thighs

6 cloves of garlic, crushed or minced

1/4 to 1/2 cup gluten free or regular flour

1/2 tsp salt

1 tsp pepper

6 ounces thick cut bacon or pancetta, diced

8 ounces button mushrooms, quartered

1 tablespoon unsalted butter

1 (750-ml) bottles red wine

2 tablespoons tomato paste

3 cups chopped celery (about 1 large stalk) 

6 to 8 sprigs fresh thyme, leaves pulled off

1 bay leaf

1 cup chicken broth (gluten free broth option)

2 cups baby carrots



Cook bacon in a large frying pan. When it is just crispy remove it and set on paper towel to absorb excess grease. Add onions and celery to  pan and stir. Cover and cook for 10 minutes and add carrots and garlic. If pan is dry add a few tablespoons of water and cover and cook for additional 10 minutes. Remove vegetables from pan and set is separate bowl. 

Put flour, salt and pepper in a baggie and shake. Add chicken thighs and shake until thighs are coated. Add chicken to pan. If pan is dry add a tablespoon of olive oil. Cook until browned and flip. Cover pan and cook until browned on both sides. 

Remove chicken from pan. Slowly pour 1 bottle of red wine. and 1 cup chicken broth to pan. While pouring use whisk to scrape  up brown bits off bottom of pan. Bring wine and broth to boil and continue whisking until liquid is reduced by 1/3, about 10 minutes. 

Add fresh thyme, bay leaf tomato paste and stir. Add chicken to pan and top with vegetables mixture. Turn heat to low and cook uncovered for about 10 minutes, cover and cook additional 10 minutes.

In a separate small pan heat 1 tablespoon butter or olive oil over medium heat..  Add mushrooms. Cook uncovered until mushrooms are browned and slightly softened. Stir mushrooms into chicken dish. Serve onto 6 plates and sprinkle with fresh thyme.

Serves: 6





Mexican Chicken with Arugula



1 lb Chicken Breast

1 Avocado

6 Tbsp Salsa

3 Tbsp Plain Yogurt (Dairy-Free Yogurt if Dairy-Free)

1.5 Cups Arugula

Juice of 1/2 a lime

2 Tbsp. Olive Oil

9 Large Tortilla Chips (optional)


Put chicken in crock pot on high over if water and cook for 4 hours. Take  chicken out of crock pot and shredded with fork and knife. Put 1/3 of chicken on plate. Dice avocado and put 1/3 on top of chicken. Spoon 2 Tbsp salsa over chicken and avocado. Top with 1 tbsp of yogurt. Crush tortilla chips and sprinkle over food. 

Put the arugula in a separate bowl. Add lime and oil and toss well. Put arugula around chicken mixture! 

Servings: 3

Middle East Quinoa


2/3 Cup Chicken or Vegetable Broth

1 Large Onion, Diced

1 Large Red Pepper, Diced

2 Boneless Skinless Chicken Breasts, Cooked and Diced (optional)

4 Cups Cooked Quinoa

1.5 Tsps. Cumin

2/3 Cup Chopped Dried Apricots

1 Cup Almonds Slivers

1/2 Cup Low-fat, plain, Greek Cultured dairy-free yogurt (try Greek Cultured Coconut Milk)

2/3 Cup Fresh Mint, Chopped


Add broth to pan. Cook over medium/high heat until it starts to simmer. Add onions and peppers and cook for 5 minutes or until soft. Turn heat to low and add chicken, cumin and quinoa. Stir, cover with lid and warm for 5 minutes. Add apricots and almonds and stir. Spoon onto plates and top with yogurt and fresh mint.