Eat Clean - Roasted Broccoli and Garlic Penne

Dinner in a pinch. A pinch of this and a pinch of that!!!

This is one of those dishes that fills your home with the fragrance of love. There is nothing quite like a kitchen kicking out the smell of home cooking. These types of meals tend to make memories around the table. Some simple ingredients and not a ton of effort or time in the kitchen. 

Here's what I started with:

Almost thawed free-range chicken breast and thigh. 

Broccoli that needed to be used today, or else!

Penne. 

Slicing chicken that is completely thawed can be difficult to keep thin.
Here's a tip:
Don't thaw it all the way, and if it's already thawed, put it in the freezer for 15 minutes before slicing. It's easier, more stable, to cut.

Let's be honest ... broccoli doesn't start out by smelling wonderful. Neither does cauliflower for that matter. But once the 'stinky' part passes, you'll smell nothing but roasted deliciousness.

Use grape seed oil instead of olive oil because of the high temperature of the oven.
Use olive oil for anything 350 degrees and under.

The pasta only takes about 10 minutes in the boiling water to cook. Longer for softer noodles, less for crunchier pasta.

Whole grain pasta is best! There is also quinoa pasta and other vegetable alternatives.
Check them out!

Garlic was used and well documented by all the major civilizations… including the Egyptians, Babylonians, Greeks, Romans and the Chinese for it's medicinal purposes - to restore and maintain health.

Garlic is a plant in the onion family, grown for its cooking properties and health effects. It is high in a sulfur compound called Allicin, which is believed to bring most of the health benefits. Allicin is released when chopped or crushed.

Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients.

Garlic supplementation helps to prevent and reduce the severity of common illnesses like the flu and common cold.

High doses of garlic appear to improve blood pressure of those with known high blood pressure (hypertension). In some instances, supplementation can be as effective as regular medications.

Garlic contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer’s disease and dementia.

Allicin is not released from garlic until it has been chopped or crushed and left to sit for 5-10 minutes. 

NOTE:  Free-range chicken is raised in stress-free environments where they eat what God intended them to.

Typical chicken farms load up their chickens with grain, antibiotics and shove as many of the birds in a small area as they can.  Make the right choice for you and your family. 

Click here for the recipe

Eat Clean - Black Bean Burgers with Peach Salsa

Make Tuesday thru Sunday jealous of Meatless Monday with this awesome Black Bean Burger!

Start with homemade or canned black beans, add some veggies and binders and you're on your way to a terrific meal that will be a top request on your family menu!

Using dried beans isn't as time consuming or difficult as you might think. There are cost saving and health benefits. This recipe link is for pinto beans (smash them for refried beans), but use the same process for black beans [spices vary:  salt, pepper, red pepper flake and 2 bay leaves].   Here's how I make them.   

Simply combine the beans and veggies together with gluten free oats and eggs, smash them up with a vegetable masher (or fork) then shape into patties. 

Fry them in olive oil over medium heat for 7 minutes on each side. Serve on a bed of lettuce, in a lettuce wrap, whole wheat tortilla shell (that will add gluten) or on hamburger buns.

My kids don't even miss the cheese, but cheese is always a great addition. We serve ours with this delectable peach or nectarine salsa.

To be healthy, you have to live healthy by making
good eating choices and exercise! 

I use my vegetable masher for a lot of different things. From homemade applesauce to guacamole and black bean burgers. I used it on this black bean burger recipe and the peach salsa as well.

INGREDIENTS - Burger

2 cans organic black beans, or make them yourself

3 carrots, peeled and diced

1/2 large yellow onion, diced

2 cloves garlic, mined

Red pepper flake

3 eggs

1 1/2 cup oats, ground in blender

1/4 cup cilantro, chopped

salt & pepper

olive oil and grape seed oil for cooking

DIRECTIONS - Burger

Over medium heat, add olive oil, carrot, onion, salt & pepper and red pepper flake. Cook for 5 minutes, then add garlic and continue cooking until onions are transparent and carrots are tender.  Remove from heat and let cool. 

In large bowl, add all cooled ingredients - beans, carrot mixture, egg, oats and cilantro. Smash with a  fork or vegetable masher (my favorite method). Then refrigerate for 1 hour. 

Shape into patties and fry in grape seed oil over medium-high heat. Approximately 5 minutes each side. I like mine a little crispy on the outside. 

INGREDIENTS - Salsa

1 cup of diced peaches, fresh or frozen

3 avocados

1/4 red onion, minced

Jalepeno, minced (to taste)

3 tbls cilantro, chopped

juice of 2 limes

Salt

Pepper

DIRECTIONS - Salsa

Add all ingredients to a bowl. Use the vegetable masher again (or forks) to your chunky or smooth preference. 

Keep refrigerated until time to use. Does not keep well, so eat up! We never have leftovers anyway.

SERVING SUGGESTIONS:  Serve burger in a toasted whole wheat bun with tomato and peach salsa.

Place burger over a bed of greens that were tossed with lime, olive oil and salt and pepper.

Serve in lettuce wraps with peach salsa. 

Serve in soft taco shells with peach salsa and a sour cream drizzle. 

Reach for Better Health, One Meal at a Time
NOW GO COOK

That's a Wrap Chicken - Eat Clean

Take a few simple fresh ingredients, some 1980's rock and roll and in about 30 minutes, 

and you'll roll out an impressive meal that everyone will rave about. 

  

Start with organic chicken breasts and pound them thin. 

Next, wrap the chicken around goat cheese and fresh asparagus. 

Coat with oil and cook in the oven for 15 minutes. 

Serve with a fresh salad or side and you're calling your family in 

before the big hair band is done playing their next ballad. 

INGREDIENTS

4 organic chicken breasts, boneless, skinless and pounded thin

1 pound asparagus, trimmed

4 oz. goat cheese

Salt & Pepper

Olive oil

DIRECTIONS

Place raw chicken into a plastic bag or between two sheets of wax paper. Pound the breasts evenly and thin, careful not to rip the meat. 

Salt and pepper both sides. Then place 4-6 asparagus stalks in the middle. Top with 1 oz. of goat cheese. Wrap the chicken around, then place a bamboo skewer through to hold together. 

If you don't have a bamboo skewer, use toothpicks or metal skewers. 

Brush with olive oil. Bake on a sprayed broiling pan at 350 for 15 minutes. 

Serving suggestion: 

     Onion and garlic sautéed with spinach and white cannelinni beans.

     Fresh garden salad with dijon vinaigrette and herbed quinoa.

     Roasted broccoli and tomatoes.

Now you know how to make a great meal quickly!

NOW GO COOK!

Keep Calm