Healthy Fried Chicken Tenders {Picky-Eater Approved!}

What mom isn't looking for the perfect “picky-eater-proof" recipe for a fresh and easy dinner?

This is the topic of discussion OFTEN in our {FREE} FRESH Start Club as we help each other find solutions daily! This recipe is a life-saver & so EASY - takes just a couple ingredients and only 20-30 minutes to prepare, start to finish.

This Healthy "Fried" Panko Chicken recipe can also be cooked ahead of time, refrigerated for up to a couple days, and reheated (or even served chopped cold!) for a great-tasting quick dinner solution the picky eaters in our lives will actually LOVE and eat!

Here's how to make Healthy Fried Chicken Tenders for your family!

Ingredients

• 1 lb Boneless, Skinless Chicken Tenderloins (or handcut tenders)

• 1 package (about 1.5 - 2 cups or so) of panko breadcrumbs

• 1 tsp Italian seasoning

• 1 cup unsweetened almond milk

• salt and cracked pepper

• olive oil

Instructions

1. Preheat oven to 400 degrees.

2. Line a baking sheet with foil.

3. Place the panko breadcrumbs in one shallow dish, stirring in the Italian seasoning, and pour the almond milk in another shallow dish.

4. Set a medium fry pan on medium-high heat and thinly drizzle olive oil over the pan.

5. Once oil is heated, begin dredging the chicken tenders in the almond milk, then immediately in the breadcrumbs. Shake off any excess crumbs from the tenders, then place carefully in the hot pan.

6. “Fry” the tenders for only 1-2 minutes per side, then place them on foil-lined baking pan.

7. Once all tenders are “fried” crispy (they won’t be cooked through, this step is to give them the “fried” taste only!) place the pan into the pre-heated oven.

8. Bake for about 6-8 minutes, or until cooked through. (Time will vary with difference in ovens.)

9. Once cooked, serve plain or with low-sugar or homemade dipping sauces, and alongside ANY veggie dish!

Nutrition Note: By using almond milk, we've eliminated dairy in this recipe. This healthy fried chicken recipe can EASILY be adapted to be gluten free as well by using gluten free crumbs.

Notes

*~*FRESH Prep Tip*~* This dish also works as a great protein center to pre-bake, then refrigerate and use later in the week over salads, in pasta dishes or served with creative and tasty sauce combinations, like in our Orange Chicken Chutney recipe OR our popular Spinach Chicken Parmesan recipe.

After you've added this recipe to your repertoire, let us know how you use it…as a piece of a delicious and simple meal, or served alongside tasty FRESH sides. We’d love to hear your ideas!

What do you think?

Does this healthy fried chicken recipe sound kid and picky-eater approved to you?

Remember, you can very easily make up a double batch and refrigerate this healthy version of fried chicken pieces for future dinners too. Batching cook or prep-cooking is one of the favorite tools of cook-at-home healthy-minded folks. 

In our FRESH Start Club, we share tips and strategies for getting through our super busy lives with our sanity intact WHILE ALSO meeting our healthy-living goals. There is a big difference between struggling alone and having a winning team on your side!

Join our growing, vibrant, encouraging exclusive and FREE group today!

Chicken N' Avocado Bagel Sandwich

Are you tired of trying to figure out what to have for a quick meal?  Why not make it super simple?  

Here is a bagel sandwich loaded with protein that you can make for your family when they need a nutritious dinner in a hurry! 

Combine it with some tortilla chips and a  salsa or hummus dip from our selection here and you will have a complete meal in minutes.  

Here's how to make this easy sandwich!

Ingredients

• Leftover grilled chicken breast pieces
• Alfalfa sprouts or any other microgreens
• Avocado, thinly sliced
• 1 Tbsp Whipped cream cheese
• Red onion, thinly sliced
• Whole wheat bagel (toasted if you prefer - we use mini-bagels to keep carb/calorie count lower!)

Instructions

1. Spread whipped cream cheese on bagel.
    
2. Add the chicken breast, 2-3 avocado slices, red onion strands, and microgreens.
    
3. Filling, rich in protein, fiber, and nutrients – this sandwich is a winner every time!
    
4. Just multiply these ingredients for the amount of sandwiches you desire to make.
    

Nutrition Information:  One cup of chicken has 231 calories, 5 grams of fat, and 43 grams of protein.  It's low in sodium and is a good source of B6, phosphorus, niacin, and selenium.

Chicken & Spinach Melt Recipe

This healthy version of a classic favorite will have your family asking for more! 

It's a great balanced meal served with either gluten-free or whole grain pasta, (or with spaghetti squash, like in this pic!) It's filling with or without more sides.

Chicken & Spinach Melt Recipe 

How To Make IT:

Ingredients:

•    8 small chicken breast (boneless, skinless) cutlets (Make them ahead to save time!)
•    1 cup Panko bread crumbs
•    1/4 cup olive or canola oil
•    1/2 cup homemade marinara sauce (recipe here!)
•    2 cups baby spinach
•    1/4 - 1/2 cup grated or sliced soft mozzarella or real Parmesan cheese

Instructions:

1. Coat the chicken cutlets in the bread crumbs, pressing the chicken gently into the crumbs to help them stick to the breast. 
2. Heat 2 Tbsp oil in a large skillet over medium-high heat. 
3. Place the breaded cutlets into the hot oil, and cook until golden brown, 2-3 minutes on each side. Transfer to a plate to rest. (Or save time by using pre-made cutlets from this recipe.)
4. Spread 1/2 the homemade marinara over the bottom of a lasagna dish, and top with the cooked cutlets.  Place the spinach over the chicken, and the rest of the marinara over that. 
5. Then top the dish with the cheese.  Broil for 3-4 minutes on high, or until the cheese begins to brown.

Try this simple, affordable 20-minute recipe, then let me know what your family thinks of it in the comments below! 

You can always post your healthy cooking questions or suggestions in our free online community as well!!!  Come join the lively, ongoing conversation!

Vegetable Detox Broth Recipe

Detoxifying your body is a simple process, one that your body does naturally and does well! IF it's given the necessary ingredients to do it! Just drinking enough water (and lemon water in the morning) is a detoxing and naturally purifying habit!

It is NOT necessary to include deprivation or "juice-only" plans to cleanse your body.

Along with targeted supplements, and eating the clean, wholesome foods God gave us, you can properly detoxify your organs, gut and entire immune system.

I provide much more information on how to do this in my coaching, but you can also find much more on this topic from Dr. Mark Hyman at his website and in his books.

ONE WAY TO DETOXIFY is TO remove offensive, sludge-building "foods" from your diet

...and feed yourself plenty of vegetables, fibrous foods, lean proteins, and healthy fats instead.

This broth recipe is only one way of many to add in the rich nutrients from those foods, and provides an easy "to-go" way to do that. Make the whole recipe, then let it set to room temp. After it has cooled, refrigerate in a closed container and reheat each serving to just warm before drinking.

{This broth recipe is from Coach Bess' detoxification program, but makes a nutritious, power-packed addition to any dietary plan. It alkalizes the system, making it easier to detoxify, lose weight, and feel great!}

Enjoy 1-2 cups of this broth daily for optimal results. 

Ingredients

• 3 quarts water
• 1 large chopped onion
• 2 sliced carrots
• 1 cup of daikon or white radish root and tops*
• 1 cup of winter squash cut into large cubes (i.e. butternut, acorn, etc.)
• 1 cup of root vegetables (turnips, parsnips, rutabagas)
• 2 cups chopped greens (kale, parsley, collard, mustard, cilantro, chard, etc.)
• 2 celery stalks
• 1/2 cup seaweed* (nori, dulse, wakame, kelp, or kombu)
• 1/2 cup cabbage
• 4 - 1/2 inch slices of peeled fresh ginger
• 2 cloves of whole garlic (not crushed or chopped)
• Sea salt to taste
• {If available, you can add dried shiitake or maitake mushrooms - powerful immune boosters}
  
  *This item is not necessary, but is a plus if you can find it! If it is difficult to find any of these items at the store, just make the broth with the items you can find – it is best to include the garlic, ginger, and greens every time you make it!

Instructions

• Add all ingredients at once, and place pot on low boil for approx 60 minutes – could take a little longer. (Or put it all in the crock pot and forget it for a couple to few hours!)
• Simply continue to boil to taste.
• Cool, then strain out the veggies, and toss them.
• Keep the broth in a tightly sealed glass container in the fridge.
• Heat broth gently and drink at least 1-2 cups a day.     

Asian Chicken Lettuce Wraps {Just Like the Restaurants!}

Hubby and I are cheap-skates when we go out to eat ... we're always on the lookout for deals and steals for our date nights! So we were thrilled when we discovered happy hour for appetizers and small plates at a local restaurant (with food we actually enjoyed!) ... and even more ecstatic when I figured out how to duplicate this dripping-with-flavor dish at home!

A few alterations later, we created this beautiful dish...

Asian Chicken Lettuce Wraps

Here's how to make it!

Ingredients:

• 3/4 cup teriyaki sauce (make homemade or use low-sodium version)

• 1/3 cup sweet chili sauce (Mae Ploy is our fave choice!)

• 1/4 cup low-sodium soy sauce

• 1 Tbsp fresh ginger, peeled & finely grated or minced

• 1 1/2 lbs ground chicken (I use the mild Italian one in grocery store - you can also use ground turkey)

• 1/2 cup green onion, diced

• 2 cloves fresh garlic, finely minced

• 1 can water chestnuts, drained and finely minced

• 1/2 cup pine nuts (optional)

• 1/2 block firm tofu, drained & briefly seared, then diced into small pieces

• 1/2 cup fresh Baby Bella mushrooms, roughly diced

• 1 head living or butter lettuce

Garnish:

• Shredded purple cabbage

• Diced green onions

• Shredded fresh organic carrots

Instructions:

1. Combine first 4 ingredients in bowl, whisk together and set to the side.

2. In a large, deep, skillet over medium heat, brown ground chicken in tsp oil. Once chicken is cooked, remove from pan and drain. Set aside for now.

3. Using the same skillet, heat 2 Tbsp oil over medium-high heat. Add the onion, garlic, water chestnuts, pine nuts, tofu and mushrooms together and saute for about 2 minutes.

4. Add the chicken back in, and pour ½ the sauce mixture over the meat and vegetables. Cook all of it together, uncovered, for about 3 or 4 minutes.

5. Serve the mixture in the “lettuce cups” and garnish with the shredded fresh veggies.

6. Use the remainder of the sauce as a dipping sauce,  or to drizzle to taste over the lettuce cups!

What about you friend? What restaurant favorite have you enjoyed and then tweaked in your own kitchen at home? Tell us about it HERE, and maybe we'll feature it (and YOU!) on this blog! 
 

This recipe was originally found on Favorite Family Recipes (www.favfamilyrecipes.com) and changed in a few ways to reflect the FRESH Start-style!

Easy Beef and Broccoli Recipe {How To}

When the "takeout craving" for beef and broccoli hits, what to do, healthy eaters?

In my house? We make this easy, 15 minute one-pot dinner recipe - Easy Beef and Broccoli. It has quickly become a fast family favorite! Since it's made of ready-to-grab pantry ingredients, it's enjoyed often around here.

Today I'm sharing the version I have adapted for my family's tastes from one of my fave food bloggers, Chungah of damndelicious.net. (Check out her blog for more FRESH recipes using whole ingredients!)

Here's the recipe:

Ingredients

• 2/3 cup reduced sodium soy sauce
• 1/2 cup low-sodium chicken broth
• 1/4 cup honey
• 2 tablespoons rice wine vinegar
• 3 cloves garlic, minced
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch (optional - depends on how thick you want your sauce)
• 1 teaspoon hot sauce, to taste
• 1 teaspoon fresh grated ginger root
• 1/4 teaspoon red pepper flakes
• 1 pound lean steak, thinly sliced 
• 2 head broccoli, cut into florets

Instructions

Stir together soy sauce, chicken broth, honey, vinegar, garlic, sesame oil, cornstarch, hot sauce, ginger, red pepper flakes and 1/4 cup water and place to the side.

Start a large non-stick skillet over medium high heat. Add the steak slices and cook, flipping once, until browned, about one minute on each side. It's ok if meat is still pink, it will be tender and cook to perfection later on.

Stir in broccoli florets and sauce mixture and cook until tender and sauce is slightly thickened, about 3-4 more minutes. Serve immediately over brown rice or rice noodles.

Note: You can easily turn this recipe vegetarian by using tofu or nuts in place of the beef. I make it with "toasted tofu" for my hubby and he loves it!

How do you make YOUR Beef and Broccoli? Have you ever tried cooking it at home? Tell us your fave way to enjoy this popular dish in the comments below!

Easy Oven-Baked Chicken Thighs and Rice

In our seemingly-endless search for gluten-free options for one very picky eater in my home, I have resorted to super basic dinners these days. 

So I was excited to create this easy recipe to add into the family recipe round-up:

easy oven-baked chicken thighs with my homemade rub, and served beside brown rice steamed up in low-sodium chicken broth...

quick, affordable and the whole family enjoyed them!

Several of us also had a luscious green salad taking up the other half of the plate (not pictured) ... but I can only get my super picky eater to eat a salad about once or twice a week. (True confessions of a health coach!) This is why we add smoothies into her breakfast routine as often as possible - to get those fresh fruits and veggies into her body that way.

Back to dinner - so here's how to make this simple fare...

Ingredients:

• 8 chicken thighs, skin on (you can pull it off after cooking and the meat will still have the flavor from the rub and juices)

• TO MAKE THE RUB - stir together 2 Tbsp garlic powder, 2 Tbsp onion powder, 2 Tbsp paprika, 1 tsp chili powder, sprinkle of cumin, sprinkle of crushed red pepper, 1/2 tsp salt, fresh grated black pepper

• 1 cup brown rice

• 2 cups low-sodium chicken broth

Instructions:

Preheat your oven to 425 degrees.

MEANWHILE FOR RICE: Place rice and broth in a rice cooker and cook until fluffy and done. OR if you don't have a rice-cooker - place broth in a medium saucepan over medium to high heat, and allow to begin boiling. Add rice, then turn the heat to low-medium, simmering the rice, covered, for about 30-40 minutes. Fluff with a fork, remove from heat, and keep covered.

MEANWHILE FOR THE CHICKEN: Place aluminum foil over a cookie pan, and pat the chicken thighs dry, then place on pan. 

Sprinkle the dry rub generously on the thighs.

Place in oven, uncovered, and bake for 25-30 minutes or until internal temperature of chicken is 180 degrees with a meat thermometer.

Remove the chicken from the pan with tongs and place on a paper towel to drain. Serve with the rice and a vegetable or green salad on the side.

Honey Garlic Chicken & Veggies in a Crock Pot

There's definitely a trend happening around my kitchen these days - I am looking for easy, delicious, FRESH meals that can be made in ONE POT or all together in the Crock Pot! This way, it's less mess and fills up the hungry tummies around here AND does it with plenty of nutritious foods!

Here is another one-dish dinner to make eating FRESH easier!

Seriously you guys, when you know you're feeding your family "right" and yet you do it in ONE POT, with only a few minutes of prep and a few dollars of ingredients - it's a busy-mom win! Who's with me? 

Here's how to make this simple dish the whole family will love.

Ingredients:

• 8 bone-in chicken thighs (can remove skin or cook with it on for flavor and then remove before eating)
• 1 lb baby red potatoes, halved or quartered
• 1 lb organic carrots, peeled and quartered
• 1 lb organic green beans, trimmed
  
  For the sauce:
• 1/2 cup low sodium soy sauce or Bragg's Aminos 
• 1/3 cup honey
• 1/4 cup ketchup (I buy the low-sugar variety)
• 4 cloves garlic, minced
• 1/2 tsp dried oregano
• sprinkle crushed red pepper (if you like a little heat)
• fresh ground black pepper

Instructions:

1. Whip together all the sauce ingredients, and set aside.
2. Place the chicken thighs into the crock pot, set it to high heat (to be done in 3-4 hours) or low heat (to be done 7-8 hours)
3. Lay the potatoes and carrots on top and around the chicken. Drizzle the sauce over all of it.
4. Cover and leave it be for desired time. Remove lid and spoon the juice inside the crock pot over the top of chicken and veggies a couple of times during cooking.
5. In last 30 minutes of cooking, add the green beans in. Baste the whole dish.
6. Serve immediately with chopped fresh parsley over the top, if you like.

If you prefer the chicken skin on, try this delicious trick - put the oven on broil, place the thighs and some of the veggies on a cookie tray, and broil for about 3 minutes, until the skin is crisp and the sauce is caramelized!

Tell us what you think in the comments below - is this a good recipe to try to round out your easy FRESH meal plan at home?

This recipe was originally found on one of our FAVE blogs for FRESH eating - http://damndelicious.net/. It has been "remodeled" a bit, as we like to cut down on sugar and sodium as much as possible in cooking for our family and testing recipes out for YOU! 

Healthy One Pot Stroganoff

Growing up in sweet corn farm country in the Midwest, you know comfort food dinners were a regular event in my childhood farmhouse kitchen. These days, even though my family and I live in the desert southwest, they are still a favorite way to show my love through my cooking to my family. And...

...One pot dinners made healthy? Even better!

When I found this could-be Healthy One Pot Stroganoff recipe, I just knew I had to re-make it, FRESH Start-style! (Whole foods, lean meat, healthier "sauce") It is getting easier to do that these days - after a few years of "cleaning up" favorite recipes to be healthier you just get quicker at making ingredient switches and change-ups.

So here is my Healthy One Pot Stroganoff recipe - betcha won't even miss the other stuff once you've tried it! 

Ingredients:

• 2 cups fresh mushrooms, sliced (we use Baby Bella)
• 1/2 sweet onion, diced
• 3 cloves fresh garlic, minced
• 1 lb thin sliced steak (we use sirloin or another lean choice)
• 2 tsp paprika
• 4 cups beef broth (low-sodium)
• 8 oz whole wheat or gluten-free egg noodles
• 1/2 cup greek yogurt, plain (or sour cream)
• fresh parsley for garnish
• sea salt and fresh ground pepper to taste

Instructions:

1. In a large pot or deep pan, heat stove to medium-high and drizzle olive oil in bottom of pan. 
2. Once oil is heated, add steak slices to pan for about 2 minutes. 
3. After the steak has browned on one side, turn them over. (Should only be about 2 minutes tops!) Add mushrooms and onions into pan with the steak slices, and cook until mushrooms brown and onions are translucent. 
4. Stir in paprika, beef stock and noodles and bring pan to boil. Then cover pan, bring heat down to medium and simmer for 12-15 minutes (for al dente noodles, may be less time.)
5. Lower the heat to warm and stir in greek yogurt or sour cream, then turn off heat and let pan sit for a few minutes, covered.
6. Sprinkle parsley over dish and serve.

Too easy, right? Comfort food for dinner in under 30 minutes, prepared in only One Pot, and with so much nutrition in it, too! What is your favorite one-pot comfort food dinner? We'd love to hear your FRESH idea in the comments below!

How to Cook Fish

We've all heard it - eating more fish is healthy for your body! 

As a health coach who teaches easy, healthy cooking for families, I find that many people are intimidated to cook fish. "How do I make it so it doesn't taste as fishy?" they often ask! I'll answer that a little later in this post!

WHY fish is so good for us:

Valuable minerals, oils, and other nutrition our bodies need come from many seafood sources, such as wild salmon, black cod, trout, shrimp, and scallops.  Yet, even with this information in hand, so many families are still not eating enough fish. 

Two of the main reasons are: the "fishy" taste or smell, or the intimidation of cooking fish correctly. I have a solution for you, no matter which category you may fall into!  Here is a step-by-step demonstration on how to easily, healthily prepare simple fish fillets for you and your family.  Time to get more omega-3's into your diet! {And enjoy the taste while you do!}

Step 1 - Buy prepped, individually wrapped, frozen fish fillets or cleaned fresh fillets.  You are not an Iron Chef, and your family doesn't expect you to be - so no head-on fish necessary for this healthy dinner! 

Try these easy complementary ingredients: several cloves of garlic, slightly smashed; whole lemon, halved; cilantro, chopped; onion (doesn't matter what kind), sliced or diced; sea salt, and fresh cracked pepper (you can buy filled pepper grinders ready to grind at grocery) and if wanted, can of stewed or crushed low-sodium tomatoes, (or fresh tomatoes, diced) and finally, a couple handfuls of spinach, kale or arugula leaves.

Step 2 - Heat a medium-large nonstick skillet over medium heat, add 1 tablespoon olive oil.  Toss in garlic and onion, sear for couple of minutes in oil, then add fish fillets.  Squeeze lemon over the fillets, place lid on skillet, and let fillets steam-cook for about five minutes. {Yes, five minutes is all it should take! Fish cooks quickly, so try not to overcook it out of fear it won't be done!}

Step 3 - Remove lid, add cilantro and spinach, and spoon some of the tomato sauce (if using) over the fillets.  Sprinkle sea salt and fresh pepper to taste.  Replace lid and cook for another 3-4 minutes, then remove skillet from heat.  Leave lid on until serving.  The garlic, lemon, and herbs will give the fish a fresh flavor, and if you use tomato sauce, each portion is 1-2 servings protein, and 2 servings veggies!  Healthy, easy fish in 1-2-3 steps!

After you've tried cooking fish this way, be sure and tell us in the comments here what your family thought of it! Sometimes it takes a few different ways of making fish to find a family-friendly method! Try one of our other Delish Fish recipes here at FRESH Start for ideas!

One-Pot Summer Salmon DinneR

Here is a simple one-pot summer salmon dinner, and it takes no time to prepare - 20 minutes start to finish! 

It is a well-rounded dish, with whole-grain pasta, gently sauteed summer veggies, and steamed (you could also grill it) salmon - all in one pot!  It is a beautiful and tasty dish, filling for every member of the family.  Even the busiest mom has time to make this one! 

Here's how to make the One-pot summer salmon dinner:

Step #1 - Put a medium pot with 3 quarts water on to boil for the pasta.  When the water is boiling, add pasta, cook it for 7-8 minutes (for al dente pasta).  Meanwhile, chop and saute fresh summer veggies like broccoli, yellow squash, red onion, and garlic in a tablespoon of olive oil.  (I like to use my wok!)

Step #2 - Cook the salmon, either in a pan (with a lid) or on the grill.  (Either way, it only takes about 7-10 minutes.)  I flavor the salmon with garlic, olive oil, fresh cracked pepper, and sea salt.  Once it is fully cooked (It will flake easily with a fork), then cut into pieces.

---

Step #3 - Drain the al dente pasta, and add it to the gently sauteed veggies in the wok.  Toss in the salmon pieces, add a tablespoon olive oil, some cracked pepper, sea salt, and stir together.  Dress the dish with a small amount of grated Parmesan, and serve!  That was easy as 1-2-3!

Fresh N' Easy Mediterranean Tilapia

This fish dinner is fresh, light, and so comforting.  The warm blend of olive oil, and kalamata olives mingled with carmelized onion and garlic will fill your kitchen with the scents and sensations of the Mediterranean! 

Created from all healthy ingredients, this Easy mediterranean tilapia dinner satisfies in one serving!

It’s easy to make, too! 

The white wine simmering in the dish will tantalize even the pickiest taste buds in the house! The tilapia could be substituted for another fish if preferred, just adjust cooking time for thicker fillets.  This recipe is a great “first try” for a family cook wanting to expand their repertoire of quick and healthy family dinners (especially using fish!) - as it is relatively simple, takes only a few minutes to make, and is guaranteed to be a hit!

Fresh N’ Easy Mediterranean Tilapia

Ingredients

•    1 tablespoon olive oil
•    1 onion, thinly sliced
•    2 garlic cloves, minced
•    1/2 cup dry white wine
•    1 (14.5 oz) can diced tomatoes, drained
•    1/2 cup kalamata olives, pitted and sliced
•    2 tablespoons chopped fresh parsley
•    1 lb tilapia fillets (4-6 fillets)
•    Sea salt, freshly cracked pepper

Instructions

1.    In a large skillet, heat oil over medium heat.  
2.    Add onion and garlic, sauté until softened.  
3.    Add wine, tomatoes, olives, and parsley.
4.    Simmer 5 minutes or until fish turns white and flakes easily with a fork.  
5.    Season with salt and pepper to taste, and serve.

Serve with rice or whole wheat pasta mixed with fresh spring veggies to complete this simple family dinner.

Mexican Grilled Chicken Salad

We just made this salad at the Healthy Changes Cooking Class we held Monday evening - mmm mm good!  I thought it would be great to share this delicious recipe with you!

Salads are still healthy – very healthy – IF they are loaded with rich greens, raw veggies, and lean protein.  This salad is exactly that, full of all the right ingredients, and super tasty.  Just squeeze a little lime over the top, and if using dressing, you only need a tablespoon drizzle.  The salad itself is so tasty, you don’t need much dressing for taste!

Mexican Grilled Chicken Salad Recipe

Ingredients

•    Bed of greens – spinach, romaine, or other greens
•    15 oz. can black beans, thoroughly rinsed and drained
•    Medium avocado, sliced lengthwise
•    1 cup frozen or fresh corn, slightly toasted over medium heat until blackened
•    1 mango, sliced lengthwise
•    2 grilled chicken breasts, sliced in long strips
•    Red onion, sliced thin and long
•    Queso fresco, crumbled as topping
•    If desired, zesty tortilla strips as topping
•    Chopped cilantro, lime for dressing

Instructions

Toss all ingredients together for a flavorful, healthy treat! You can chill ahead of time or serve immediately. Enjoy!

Enjoyed this FRESH dish? Get recipes for more delicious ideas right here in our Recipe Box!

Easy, Healthy, Homemade Spaghetti Sauce

After finding that most pre-made spaghetti sauces are loaded with sugar and other additives, I have begun making a great-tasting homemade sauce instead!  Don’t worry, it is still time-friendly, using canned tomatoes and quick and easy fresh flavors like garlic and herbs.

Easy, Healthy, Homemade Spaghetti Sauce Recipe

Ingredients

•    1-large can of crushed tomatoes (low-sodium, if you can find them)
•    1-small can of either tomato paste or sauce (depending on how thick you prefer your sauce – paste thickens more than sauce)
•    1-small can of chopped mushrooms or fresh mushrooms, sliced small
•    3-4 smashed cloves of garlic
•    1 tsp thyme
•    1 tsp oregano
•    1 tsp sea salt
•    1/2 medium onion, diced fine (optional)

Instructions

Place the crushed tomatoes in a saucepan over medium heat. Add the tomato sauce or paste and the mushrooms. Stir in the garlic, thyme, oregano and sea salt and onions. Cook until onions are transparent, or simmer sauce on lowest heat for at least 30 minutes.

If I’m making it a meat sauce with it, I like to add the sauce into the sausage/ground meat as I sear it - it brings out the delicious scent and flavor stronger! 

Fresh flavors, easy fixing – this sauce is a winner every time. 

So flexible for any way of eating - it can be meatless if you are vegetarian, or just add in lean ground meat for a more filling and protein-packed dish!

Serve over whole grain pasta, or a cooked spaghetti squash – garnish with fresh parmesan cheese, and you have an easy, healthy sauce without the sugar and calories!

Asian-Inspired Grilled Chicken Thighs

Ready for a new and easy way to cook up a batch of chicken thighs for your loves? These Asian-Inspired Grilled Chicken Thighs will wow your family, yet keep you OUT of your kitchen!

I was ready for a dinner idea like that, too! Even with all the experimenting I do in creating foods that my picky eaters will actually enjoy (but don't take all day in the kitchen to prepare!) I get a little bored in our same old-same old choices! This easy recipe was just the fix.

We all know that boneless, skinless chicken is a better bet for our healthy eating plans than skin-on. NOT eating the skin can save you too much fat, empty calories and cholesterol-raising trouble! Yet, finding FRESH ideas that don't break the bank or the taste buds, that's where the challenge happens...

Once you try this delicious recipe, let us know if you'll be adding it to your family favorites from now on! I'm sure you're going to love it.

Here's how to make it:

Ingredients

Marinade:

• 1/2 cup rice vinegar
• 1/3 cup low-sodium soy sauce
• 1/4 cup toasted sesame oil
• 1/4 cup pure maple syrup or honey
• 3 minced garlic cloves
  
  Chicken:
• 8 skinless, boneless chicken thighs
• Garnish:
• 3-5 diced Green Onions
• 1 tsp sesame seeds

Instructions

1. Whisk the vinegar, soy sauce, toasted sesame oil, sweetener and garlic in a bowl until blended. Pour half the marinade into a large zipper bag; keep the other half of the sauce set aside in the bowl.
2. Place the chicken thighs into the bag containing marinade, squeeze all the air out of the bag, and seal. Shake a few times to coat chicken with marinade.
3. Refrigerate for 1/2 hour.
4. Grill the coated chicken over medium heat until done.
5. While the chicken is grilling, pour the other half of the marinade into a small saucepan over medium heat.
6. Bring marinade to a soft boil, cooking for 3 to 5 minutes, to thicken sauce.
7. After the chicken is finished grilling, baste with the additional, thickened marinade and sprinkle diced green onions and sesame seeds over the thighs before serving.

Easy enough, right? I especially love how FEW INGREDIENTS are needed for this recipe. You can serve it over a FRESH salad, with grilled veggies like zucchini or eggplant or mushrooms, OR with a delicious fried rice!

For more delicious (and EASY!) recipes like this one, visit our Recipe Box here!

Homemade Healthy Pizza Recipe {FRESH Start style!}

Homemade Healthy Pizza Recipe

For many of us, weeknights are full of activities that keep us running and out of our kitchens...so quick and easy dinners are a MUST for the modern FRESH family to stay on track with our healthy lifestyle and feed our families real food!

This homemade healthy pizza recipe is a SUPER easy, shortcut version to store-bought pizza and uses ingredients found in most grocery stores (including Walmart!) Try this recipe on your family this week and share with us in our free community what you thought of it!

Here's JUST HOW EASY this recipe is:

Ingredients:

Package of Naan Bread Small Jar of Pizza Sauce (OR homemade sauce recipe below) 1/2 Cup Shredded Cheese OR half roll of FRESH, Soft Mozzerella Toppings of your choice

AND if you're really wanting to go "homemade," you can try my homemade pizza sauce:

Homemade Pizza Sauce Ingredients:

• 1/2 can tomato sauce
• 2 Tbsp water
• 1 Tbsp olive oil
• 1 tsp brown sugar
• 1 Tbsp apple cider vinegar
• minced fresh garlic (optional)
• garlic, onion powder & oregano (sprinkle of each to taste)
  
  Stir all ingredients together and spread over the flatbread before topping.

We make this a family experience, everyone adding their own choice of toppings to their half of their pizza...some of us love the sauteed veggies ....

and the Margherita version (shown below) using fresh, sliced tomatoes, chopped fresh basil, sauteed minced garlic and fresh mozzerella.

We bake them in a 400 degree oven for only about 10 minutes. Then I put them under a high broil for only about 2-3 more - WATCH them! We've burned pizzas on accident before because the broiler will burn it in a matter of seconds.

Get creative and make it YOUR way! This is a great family dinner when you have many different tastes and preferences under the same roof because everyone can make theirs the way they prefer it.

Ingredients

Pizza Ingredients:

• Package of Naan Bread (about 1 package per 2-3 people)
• Small Jar of Pizza Sauce (OR homemade sauce recipe below)
• 1/2 Cup Shredded Cheese OR half roll of FRESH, Soft Mozzerella
• Toppings of your choice
  
  Homemade Pizza Sauce Ingredients:
• 1/2 can tomato sauce
• 2 Tbsp water
• 1 Tbsp olive oil
• 1 tsp brown sugar
• 1 Tbsp apple cider vinegar
• minced fresh garlic (optional)
• garlic, onion powder & oregano (sprinkle of each to taste.
  
  Stir all ingredients together and spread over the flatbread before topping.

Instructions

1. Place preferred toppings on Naan bread, then put pizza in a 400 degree oven for about 10 minutes or until done.
2. Place under high broil for about 2-3 more minutes to crisp and brown the cheese on top, but be SURE to time it, as the pizza could quickly burn!
3. Slice, serve and enjoy!

Healthy Salmon & Quinoa Dinner Recipe {With Step-by-Step How-To!}

Ready for a healthy salmon & quinoa dinner recipe that you can whip up in 15-25 minutes?

This one works well, if you use cooked-ahead quinoa and grilled salmon! This dinner is a favorite quick choice around here because we ALWAYS have cooked quinoa on hand from our Sunday meal prep for the week, and usually leftover grilled salmon or the type that comes already cooked in a can.

Plus, this is a fun "ritzy" meal for the family, that feels WAY fancier than it actually is. {It's just so darn easy!} The spicy lemony sauce adds a special touch, too, and drizzling it over the patties makes us feel “fancy.”

Salmon & Quinoa Patties Recipe

Ingredients Salmon Patties: 1 to 1½ cups flaked, cooked salmon ¾ cup cooked quinoa 1 egg 1 clove garlic, mashed or minced Shake of salt & fresh cracked pepper Your choice fresh herbs (half handful, chopped small) Spicy Lemon Sauce: ½ cup plain Greek Yogurt ½ squeezed lemon (juice) with ½ tsp fresh grated peel ¼ to ½ tsp chili powder or southwestern seasoning (to taste) Shake of salt

Instructions:
Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.

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Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.

Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.

Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.

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While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.

Serve lemon cream sauce over patties along with your favorite side!

This recipe is a sampling of the resources we share here to help you eat FRESH, healthy and whole! We would LOVE to hear how you like it–so stop by our Facebook Page and let us know what you think of this Salmon Quinoa Patties Recipe!

Salmon Quinoa Patties Recipe {With Step-by-Step How-To!}

Ingredients

Salmon Patties:

• 1 to 1 1/2 cups flaked, cooked salmon
• 3/4 cup cooked quinoa
• 1 egg
• 1 clove garlic, mashed or minced
• Shake of salt & fresh cracked pepper
• Your choice fresh herbs (half handful, chopped small)
  
  Spicy Lemon Sauce:
• 1/2 cup plain Greek Yogurt
• 1/2 squeezed lemon (juice) with 1/2 tsp fresh grated peel
• 1/4 to 1/2 tsp chili powder or southwestern seasoning (to taste)
• Shake of salt

Instructions

1. Combine the flaked salmon, cooked quinoa, egg and seasonings together with hands or wooden spoon in a medium bowl.
2. Form 4-6 small patties (palm size) out of mixture and place them on a flat plate.
3. Turn a small nonstick frying pan on medium heat, and drizzle a small amount of olive oil into pan.
4. Once oil is heated, gently slide in the patties and allow them to brown on each side (about 3 minutes per side.) Once completely browned to a golden crisp on each side, remove the patties and drain on a paper towel-lined plate.
5. While patties are cooking, stir together Greek yogurt, seasoning, ½ lemon juice and grated peel.
6. Serve lemon sauce over patties along with your favorite side!

Mediterranean Chicken Salad Recipe

Eating out the healthy way can be challenging – for many reasons in our family! Four kids with very different tastes and likes, a tight family budget and a need to stay health-conscience all create the challenge of choosing healthy meals while we are out. 

So we have found solace in one of our go-to restaurants in our southern Arizona town – Pita Jungle! The whole family orders to their liking, we make sure to go during “happy hour” between 3 and 6 pm, and we can both afford AND enjoy dinner occasionally away from home. This salad became a standby favorite for us from that restaurant. As a healthy foodie, I found myself thinking about it between visits (can anyone relate? haha!) I decided that making it at home couldn’t be that hard….and voila….it’s NOT!

So for any of you who don’t have the access to a restaurant like this, or just LOVE to enjoy a FRESH, simple salad entrée for quick family dinners, here it is!

Mediterranean Chicken Salad – Coach Bess style!

Ingredients

• 1/2-1 lb chicken breast, grilled and diced

• Romaine lettuce, sliced into ribbons and chopped

• 1/2 cup sweet corn, roasted in olive oil stovetop for 3-4 minutes

• 1 cucumber, diced into ½ inch chunks

• 2 Roma tomatoes, diced into ½ inch chunks

• 2 stalks celery, sliced into thin pieces

• Handful cilantro, chopped

• 1/2-3/4 cup previously made Tabouli (recipe link for this below!)

• 1/3 cup golden raisins

• 1/3 cup feta cheese crumbles (optional)

• 1/4 cup toasted pinions (pinenuts - these are optional)
  
  Dressing

• 1 lemon

• 1/4 cup olive oil

• 1/4 cup water

• 1 Tbsp pure maple syrup

Instructions

1. Make sure that ALL ingredients are chopped and diced into the same size pieces before stirring together into a chopped salad-type dish. The chicken can easily be prepared ahead of time (previously grilled) and refrigerated, then use cold since this is a cold salad.

2. Whisk the dressing ingredients together until completely blended, taste-test and adjust as needed for taste/consistency. Dressing should be a semi-thick mixture. Pour over chopped salad, then toss all together.

3. Serve salad immediately for best taste and texture.

Make ahead items: Grilled Chicken and Tabouli - both can be made ahead up to a day or two and refrigerated. (Find the recipe for Coach Bess’ Tabouli HERE & her classic Grilled Chicken Recipe HERE)

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The delicious dressing - takes just seconds to whisk together!

Southwestern Style Lettuce Wraps

Some days just call for a super-quick & easy dinner! This lettuce wrap shows off one of my personal Go-To’s for meal prep ahead of time – grilled chicken! When I meal plan and prep ahead of time, grilled or shredded chicken (either one would work fine for this delish recipe!) is ALWAYS on the must-make list. It is just too easy to throw this delicious Southwest Style Lettuce Wrap dinner together when the time-consuming part (the chicken!) is already made and waiting!

It’s easy to sell picky-eaters on this lettuce wrap entrée idea, too.

I tell mine it is a “healthy taco!” and they just switch out the avocado and onion for shredded cheese and olives, and use regular ranch instead. This is another perfect solution for busy families, another way to NOT cook multiple dinners on the same night for those hard-to-please appetites!

Ingredients

•    Grilled Chicken Breasts, cubed
•    Ruffle leaf lettuce (need several medium to large leaves to act as “wraps” for this salad)
•    ¼ Red Onion, Diced
•    3-4 Mini Sweet Bell Peppers, seeded & diced
•    1 Avocado, sliced
•    Handful Cilantro, chopped

Cilantro & Avocado Ranch Dressing

•    1/2 Cup Ranch
•   1/2 Avocado
•    Handful Cilantro

Blend all ingredients together in blender or food processor until smooth.  Add water 1 Tbsp at a time if consistency is too thick.

Instructions

1. Lay the lettuce leaves as a “wrap” out on a plate. 
2. Place cubes of chicken along with diced and chopped toppings into lettuce leaf. 
3. Drizzle dressing over the wrap. 
4. Fold sides of leaves together and eat the salad as a “healthy taco.” 

(You can easily customize this dinner, using shredded cheese and regular ranch for your pickier eaters.)

What do you think of this lettuce wrap recipe?

I would love to hear from you in our Facebook Community…is this a recipe you can see remaining on the family’s meal plan? My heart is to bring you the best of the best in easy, quick AND healthy recipes – ones that will be used over and over in your home!