Deliciously Crispy Wings, Guilt-Free

Wings. The best comfort food known to man.  But usually something we can only eat on “indulgence days.”  Well.  Thanks to the inspiration of justapinch.com…that is no longer the case!  These crazy delicious, crispy, garlicky wings are paleo approved…and most DEFINITELY man-approved.  Mr. Rodgers has been asking for them since I made them…he acted almost surprised and horrified when he found out they weren’t on the plan the next week.  So, to make him happy, I planned them this week haha!

 

So here ya go, guilt-free chicken wings!!

 

Here’s what you need:

  • 4-6 lbs Chicken Wings
  • 2 tsp Garlic Powder
  • 2 tsp Onion Powder
  • Few shakes of Mrs. Dash (Optional…that was my addition because I can’t seem to make anything without it!)
  • Pinch of Nutmeg
  • Salt and Pepper to taste
  • 1 1/2 Sticks Grassfed Butter (That’s 12 Tbsp if you’re using Kerrygold that isn’t in traditional “sticks”)
  • 6 Cloves Garlic, Minced (Confession, I used 3 tsp of the minced garlic from a jar!!  Don’t judge me!)
  • Tsp Parsley Paste (or your favorite herb)
  • 3-4 Tbsp Lemon Juice

 

And here’s how you do it:

  1. Make a dry rub with all of the dry spices, and sprinkle the wings so they are all coated.  (Note- the original says to toss the wings with olive oil first!  If you are okay with heating olive oil, then go for it!  It will add to the crispiness!  I just know there is some controversy on the issue of heating olive oil)  Place in your fridge and let set for a few hours, so the flavors will infuse and the skin will crisp up.
  2. Heat your oven to 450*.  Place the wings on a foil-lined baking sheet.  Cook for 30-45 minutes, flip, and cook an additional 10-15 minutes, until the wings are cooked through and getting crisp.
  3. Melt your butter in a small pan, add garlic and stir about a minute.  Whisk in lemon juice and parsley.
  4. Baste wings generously on both sides and return to the oven until the wings are crisped to your tastes, ensuring that the garlic does not burn.   We like ours very crispy!!

Eat and enjoy!!  Yayyyyy for wings!!  Let me know what you think!

 

Peectures!

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Make your spice rub!

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Lay out your wings (make sure they are nice and dry!)

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Sprinkle them generously with your rub…get both sides!  Let sit in the fridge for a couple of hours.

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Cook for 30-45 minutes and flip, cooking an additional 10-15 (until they are starting to get browned and crispy.)  Start your sauce by melting the butter…

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Add the garlic and cook a minute or so, then whisk in lemon and parsley.

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Generously baste the wings and replace in oven until browned to your tastes…we like ours really brown!  Just watch that the garlic doesn’t burn!

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Oh yeah baby!  Perfection!

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These didn’t last long in our house!

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Isn’t that the most beautiful plate of joy you’ve ever seen?

 

Try them out and let me know what you think!

Grilled Garlic Dijon Chicken!

Grilling.  It’s summer at its finest.  All the smells as you drive down the sunny streets.  That unmistakeable scent, laced with the fresh cut grass, that makes your tummy grumble until you fire up your own barbecue just to appease it.  It’s one of my favorite things in the world!  It always has been!!  There is something else that is one of my favorite things in the world, but is a new addition.  Dijon.

I used to not be a fan.  So spicy!  But since turning our health corner, I have realized that mustard is one of the very few condiments the Rodgers can keep around!  And slowly I have bee falling in love.  Those who know me can attest to the fact that I rarely have a salad dressing without dijon mixed in!  And so…I have started working it into all sorts of things!

And so this beauty was born!  It was kind of one of those Amelia Bedelia (if you know that reference, you are awesome) recipes, where you just start throwing in a little bit of this, and a little bit of that…so my measurements are approximate, please feel free to adjust how you see fit!  🙂

 

So, here’s what you need:

  • 3 Garlic Cloves
  • 2 Tbsp Dijon Mustard
  • 1 tsp Red Wine Vinegar
  • 1 tsp Butter, softened
  • 1 Small Green Onion
  • Squeeze of cilantro paste (or fresh if you have it)
  • 1 tsp Herb of choice (I believe I used thyme or herbs de provence)
  • Salt and Pepper
  • 2-3 lbs Boneless Chicken Breast

And here’s how you do it!

  1. Preheat Grill over medium.
  2. Place all ingredients (other than chicken) into a small food processor and pulse until everything is combined and creamy.
  3. Place chicken on grill.  Baste with sauce and cook until done (internal temp to at least 170* to be safe), turning at least once and basting other side.

 

SO EASY!  And delicious to eat as-is, or chopped on a salad!!  Yummy!  I hope you enjoy!!

 

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Place all sauce ingredients in a small food processor and pulse until combined and creamy.

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See?  Yum!

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And grill them suckers!!  YUM!  This was so garlicky and tangy and amazing!  I wish I had some right now!!

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Pile o’ chicken!

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See my cute little puppy hoping I’ll drop a scrap?  Adorable little stinker!!

 

High Protein Paleo Breakfast

Also known as the best dang omelet I’ve ever made (or eaten) in my life!!

Some of you may remember my recent story about the horrifying breakfasts I found Mr. Rodgers making because he was rushed and going for protein and health content…completely ignoring the TASTE factor.

This omelet is another result of my horror and determination…horror that I had allowed him to eat that stuff that he was creating, and determination to give him his taste back!!

 

And boy!  Did I ever nail it with this one!!  Sorry, I don’t usually brag, I promise I’m not arrogant…just really excited, yay!  Just so you know…all of this is coming from a person that traditionally doesn’t like omelets!  So without further ado…

 

Here’s what you need:

  • 2 Tbsp Grassfed Butter (Kerrygold)
  • 3 Eggs
  • 1/4 C Onion, Diced
  • 1 Clove Garlic, Minced
  • 2 Italian Sausage Patties, Diced (Check out my homemade recipe!)
  • About 1/3 Small Can of Tomato Sauce
  • Squeeze of Basil Paste (or use fresh if you have it)
  • 1/3 can Black Beans
  • Salt and Pepper
  • Avocado (For garnish)

 

And here’s how you do it:

  1. Crack eggs into a bowl and whisk.
  2. Melt half the butter in a pan over medium heat.  Add in onion and sauté until transparent.  Add garlic, stir, and sauté an additional 30 seconds or so.
  3. Add sausage patties, black beans, tomato sauce, and basil and stir, cooking for 2 minutes or so, until everything is heated through and the flavors can infuse a bit.  Put in a bowl and set aside.
  4. Melt the rest of the butter in your pan over medium heat.  Crack eggs into a bowl and whisk together, then dump in heated pan.
  5. Cook until starting to solidify most of the way in.
  6. Spoon as much filling as you can fit on one half of the egg “disk,” then fold the empty side over to make a little pocket!
  7. Carefully slide out of the pan onto your plate and garnish with sliced avocado.  Eat and be amazed!!  So much protein in one breakfast…AND so much flavor!!  BOOM BABY!!

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Italian Meatballs Over Spaghetti Squash

Ohhhh yum!  I made this a few weeks ago, and put it on the menu for this week as well.  However, I am saving it for one of the last meals because it doesn’t require a lot of ingredients that can go bad, unlike the other meals I have planned.  Well, Mr. Rodgers saw it on the menu and has been asking every couple days “WHEN CAN WE HAVE MEATBALLS?!”

That’s a good sign that this is a winner.  And you know what’s so great about it?  It’s super easy.  Aside from cooking the spaghetti squash, I had done the prep with other meals.  Allow me to explain.

Remember that amazingly yummy Saucy Paleo Pot Roast I posted about earlier?  And I told you to throw that extra sauce in a tupperware and freeze it?  Yeah.  Meatball sauce.  Check.  It worked PERFECTLY!

And remember that home made sausage recipe I rave about?  Yeah.  Double batch.  Make half into patties, half into balls.  Cook the sausage for your breakfast and toss the balls into a ziploc raw and put in your freezer.  Meatballs.  BAM!

 

Easy peasy, and delicious.  And healthy!  And apparently…it makes husbands really happy.  Can’t get better than that!

 

So, here’s what you need:

  • Leftover sauce from Saucy Paleo Pot Roast (Or create your own, but seriously….its so easy this way!)
  • Home made sausage, formed into balls instead of patties  (Probably about half a recipe, unless you want lots of meatballs!)
  • 1 Spaghetti Squash

 

And here’s how you do it!

  1. Put a soup pot on your stove, and dump your left over roast sauce into it.  Mine was frozen, so I just plopped my block of sauce in there, turned it on medium, put the lid on, and let it do its thing.
  2. Preheat your oven to 375*.  Pierce your spaghetti squash all over, place on a pan, and cook for about an hour, until it is tender to the touch.  I find it helps to roll it at least once through the cooking process.
  3. Meanwhile, when sauce has melted and is bubbly, dump in your meatballs.  My meatballs were also frozen!  Cover and let simmer at least 30 minutes, or until your squash is done.  Make sure it isn’t up too high so you don’t burn the sauce.
  4. Remove squash from oven, cut in half, and scoop out seeds.  Use a fork to remove flesh in strands.
  5. Put squash on a plate and smother with your meatballs and sauce!!  And devour!!  So flavorful and satisfying, hallelujah!

 

Peectures!

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Place sauce into pot over medium heat and begin melting.  Get your squash cooking at the same time!

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Yay bubbling sauce!  Reduce to a simmer and add meatballs, letting cook at least half an hour, or until squash is ready!

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When squash is tender, remove from oven.  Carefully cut in half and remove seeds.

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Scrape flesh out in strands and place in a bowl.

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Smother in sauce and meatballs, and DEVOUR!  Doesn’t that look amazing?!  It was just so tasty!!  I hope you enjoy this easy idea on how to prep for multiple meals at once and feed your family a super nutritious meal!

 

 

 

 

Clean Out The Crisper Two-In-One: Episode 2; Chicken Veggie Soup

Yeaaaah!  If you don’t know what that title is talking about, go look at the post I shared earlier this week!  Nutshell version: using the veggies that are going bad in your fridge; one prep, two meals, many days of eating healthy!!  BAM!  So with one bowl of veggies, I already showed you how to make some basic easy stir fry!  Now I will show you how to use the rest of your veggies and some left over chicken to make soup!!  Woot woot!!

As I mentioned earlier this week, this will not be a precise, “use this” recipe.  Because the veggies I have in my fridge are not going to be the veggies you have in your fridge.  Instead of communicating a recipe right now, I am trying to more enlighten you on an idea.  You don’t have to lose those veggies!  And you can still eat healthy if you are about to face a busy week!

So here is recipe number two!  Chicken Veggie Soup!!

 

Here’s what I had (you can use whatever you have!): Note: veggies were split between this recipe and my Chicken Stir Fry!

  • 2 Lg Chicken Thighs
  • 1/2 lb Brussels Sprouts
  • 1 Yellow Bell Pepper
  • 1 Red Bell Pepper
  • 2 Small Onions
  • 1/4 Red Cabbage
  • 3 Handfuls Carrots
  • 3 Cloves Garlic

 

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Clean Out The Crisper Two-In-One: Episode 1; Stir Fry!

So, I know that most of my dear friends that follow me on my food adventures are also fellow HEALTH NERDS!! Nerds unite!! 😉 So there is one thing I am guessing us health nerds have in common; a problem that is not that big of a deal to non-nerds, but is to us. That issue is this; getting toward the end of a busy week, and having the fact gnawing at your brain that you have beautiful veggies in your fridge about to go bad. Few things hurt me as bad as losing veggies to the trash can!!  Pure tragedy in my book.

With much anxiety, I found myself in that situation recently.  But I discovered a wonderful solution.  One prep, two meals, many days of eating!!  I like to call it my Clean Out The Crisper Two-In-One.

Now, the nature of this post is going to be much less “exact” than most of mine because, frankly, the recipe is going to depend on what you have in your fridge that is on the verge of death, haha!  But I will share the concept with you, and show you what I used!

Clean Out The Crisper Stir Fry!

Here’s what I had:  (NOTE, THE VEGGIES WILL BE DIVIDED IN HALF FOR TWO DIFFERENT RECIPES!)

  • 1/4 Head Red Cabbage, Sliced
  • 2 Sm Onions, Sliced into chunks
  • 1 Red Bell Pepper, Julienned
  • 1 Orange Bell Pepper, Julienned
  • 1/2 lb or so Brussels Sprouts, halved
  • 3-4 Handfuls Baby Carrots
  • 3 Cloves Garlic, minced
  • 2 Chicken Breasts
  • 2 Tbsp Coconut Oil
  • Marinade of Choice, divide (I used olive oil, coconut aminos, sesame oil, pepper flakes, etc…)

 

And here’s how you do it!

  1. Whisk together your marinade.  Cube chicken , put in a Ziploc baggie (I seriously believe that the secret to healthy eating is Ziploc baggies, baha!) and pour marinade over chicken, reserving a couple of Tablespoons to add as a sauce later.  Marinade for a few hours, up to 24.
  2. Prep all your veggies, and divide them into half.  You are using half for this recipe and half for one that I will show you soon.  One prep, two meals, days of eating, remember?!  🙂
  3. Melt some coconut oil in a wok and dump in your chicken.  Cook until mostly done all the way through.  Set aside.
  4. Dump all your veggies and stir, cooking until tender crisp.  Add chicken in and stir until combined.
  5. Drizzle reserved marinade over whole dish, stir, and continue cooking for a few minutes until everything is done!  You don’t want your veggies to be too mushy!

Yay!  Be watching later this recipe for the other super easy recipe I made with the same ingredients!

 

Prep your veggies!  I used the full amount of cabbage in this recipe, but the rest I divided in half for both recipes.

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Melt coconut oil in a wok and add your marinated chicken.  Stirring occasionally, cook until chicken is just about done.  Set aside for later.

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Add prepped veggies to same skillet and cook, stirring, until tender-crisp.

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Aren’t they pretty?!

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I LOVE VEGGIES!  Okay.  Here is a sneak peak at my two pots of meals cooking at the same time, quick and easy!

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Yum-o!  Now add your chicken back in, stir, drizzle with reserved marinade, and cook until everything is done!  Not too crispy, not too mushy…just heavenly goodness!

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Hallelujah!

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Plop on top of some steamy hot quinoa or cauliflower rice (recipe coming soon!) and enjoy!!  Or save for tomorrow to take to work for lunch!  I made all my coworkers hungry when I warmed this up there! 😉