If you have followed me, you will probably remember me mentioning my belief that if it starts with bell peppers and onions…it’s going to be a good meal! And I am going to LOVE it 🙂 There is just something about those flavors together, warm and satisfying. You don’t even have to season it that much if you so choose, because the peppers and onions bring so much flavor of their own, which is the sort of recipe this is! So delicious, and so classic!! Check it out!!! It looked so pretty in my cast iron skillet 🙂 Which I have been trying to use more and more to avoid the controversy surrounding non-stick and it’s potential harms. I have also heard that cast iron will actually add iron to your food! Can you believe that?! And I love the brown it gives to meat!
Don’t you want to eat that? I’ll tell you how you can!
Here’s what you need:
2-3 Chicken Breasts, sliced in half lengthwise
3 Cloves Garlic, minced. I love me some garlic.
3 Tbsp Coconut Oil, Divided
1 Onion, Sliced
2 Red Bell Peppers, Julienned
2 Green Bell Peppers, Julienned
1 C Dry White Wine, or Chicken Stock
Salt and Pepper to taste
And here’s how you do it!! It’s pretty simple, great weeknight meal!
Preheat your oven to 375 degrees.
Salt and pepper the chicken breasts. If you want to shake it up a bit, use Herbamare seasoning instead of salt, or add some paprika!
Get 2 T of your coconut oil nice and hot in a skillet over medium high heat; preferably a cast iron skillet, but at least an oven safe pan.
Add the breasts and cook about 2 minutes per side, getting a nice brown color. Take out and set aside.
Heat remaining coconut oil in your pan, and saute all your veggies for about 5 minutes; until tender-crisp.
Add the wine or chicken stock, simmer down for a minute or two. If you like more seasoning, add some extra salt and pepper to the veggies.
Add the chicken breasts back on top of the veggies, and transfer to the oven. Bake for 8-10 minutes, until your chicken is done.
Take out. Admire how precious and old fashioned it looks. Taste. Admire how comforting it tastes. Enjoy :O)
Some pictures for you!
Veggies julienned and minced 🙂
Heat 2 T of coconut oil over medium high heat, and get a nice brown on both sides. About 2 minutes per side.
Isn’t it pretty? That’s the best little sear I’ve ever gotten on chicken!! Thank you cast iron skillet 😀
Remove chicken from skillet, and add back in the rest of the coconut oil and your veggies. Saute for about 5 minutes!
Add your white wine or chicken stock and cook another minute or so. Feel free to sprinkle with extra salt and pepper if you desire 🙂
Put the chicken back on top, pop it in the oven and cook for 8-10 minutes, until the chicken is done. Yummmmmyyyyyyy!!!
This was something new for me! It’s a recipe that was on our meal plan, but I had never even heard of a fritatta!!! Well…I still can’t tell you exactly what it is…somewhere between a quiche, an omelet, and my mother’s “German Pancakes”…but I can tell you that I have tried multiple recipes for fritattas, and I LIKE ‘EM!! At least made a certain way, and with certain recipes! I’ve been tweaking my technique since this one, and do believe I have it closer to perfect, so I will apply those techniques to this recipe too so you can have the wonderful, golden-brown, crispy crusted, super fluffy results that I have gotten recently. Yummmmyyyyy protein-y tasty delicious breakfast!!! I hope you enjoy!
Here’s what you need:
1 C Sour Cream
1 Onion, thinly sliced
1 Small Red Bell Pepper, julienned
1 Small Yellow Bell Pepper, julienned
1 Tbsp Butter
1 Tbsp Coconut Oil
Salt and Pepper to taste
Shredded Cheddar Cheese (limit to 2 oz if you are making for dieting purposes)
Chopped Parsley (optional)
And here’s how you do it:
Preheat your oven to 400 degrees.
Heat the coconut oil in a cast iron skillet, medium heat.
Saute the bell peppers and onions until tender crisp! Probably about 5 minutes. Mine still had a little crunch and I liked it in contrast to the fluffy eggs 🙂 Set them aside in a bowl.
In a different, medium sized bowl, beat together the eggs and sour cream with some salt and pepper. Add the peppers and onions and give it another stir.
Melt the butter in your cast iron skillet over medium heat. It really needs to be a cast iron skillet to get just the right crispy, crust-like effect that I loved so much!!! But it will work with any oven safe pan, just not as wonderful texture wise 🙂
Once the butter is heated, pour in the egg/pepper mixture. Cook for about 5 minutes on the stove top.
Sprinkle the eggs with cheddar, then slide into your hot oven. Bake until it raises and gets fluffy. The original said it should only take about 4 minutes. I usually leave mine longer…until it doesn’t jiggle in the middle any more, the cheese is melty and the sides are getting golden brown. Probably ended up being more like 7 minutes, perhaps even up to 10.
Take it out, cut into wedges, and top as you please! We used parsley and hot sauce. I can imagine sour cream would be good (if you don’t mind that you are already ingesting a lot of sour cream), or sliced avocados! Perhaps even a fresh salsa! Yum!
I hope you enjoy this new breakfast idea, adapted from perfectweightamerica.com 🙂
Don’t use the kind of pan in this picture, go for cast iron as mentioned above!! It will be thicker (cause this pan was large so it thinned out), crispier, fluffier, golden-browner…all around delicious-er haha 🙂 But even as-is…isn’t it pretty? 😀
The wonderfully, creamy-fluffy texture with the contrast of the slight veggie crunch…with my favorite classic flavors! I tend to believe every good meal starts with an onion and some bell pepper!! And the parsley wasn’t planned, it was left over from a previous recipe…but it added a wonderful flavor AND it looked nice!! Two for one, can’t get better than that, right? 🙂 I hope you all like it, I will have more fritatta recipes for you later! Tell me, what is a fritatta recipe you have tried and loved? Or if you haven’t had one…what kind of flavors can you imagine going well? Thoughts on what I should try next? Or make your own adventure and let me know how it goes 😀
This was a very different way to eat green beans!!! I’ve never had them cold 🙂 It was yummy!! But my favorite part of this was the vinaigrette!!! I seriously think I want to make it just for salad…like an Asian salad with mandarins and grilled chicken and nuts and raisins and sunflower seeds!!! Oh my gosh that would be delicious!! And I find the sheer amount of garlic to die for! So here’s the recipe, thanks to perfectweightamerica.com for this one! I have to give them complete credit, it was so fun I didn’t even change anything 🙂 I will put down the instructions for the cold bean salad as well, but use this vinaigrette on whatever you want! Yummy!
Note: If you are making this to go with a meal, make sure you start it early, it’s supposed to chill for an hour before serving 🙂
Here’s what you need:
1 Tbsp Olive Oil
2 Cloves Garlic, minced
1 tsp Dijon Mustard
4 C fresh green beans
1 Large orange, juiced
Salt & Pepper to taste
And here’s how you do it 🙂
Boil a large pot of water, and throw your beans in until they are tender-crisp.
Immediately remove from heat and toss into ice water to stop the cooking process. Let sit for a few minutes until they are cool.
Drain and dry beans on some paper towels.
Whisk together the ingredients for the vinaigrette (olive oil, garlic, dijon, fresh orange juice, salt & pepper).
Combine beans and vinaigrette, toss to coat, and place in your fridge to sit for at least an hour!!
Eat. Yummy! Healthy!! Fun!!
Here’s my pictures yay!
Boil boil boil boil boil till you’re almost done!!! Al dente baby!
Cool those hotties down!!! Quick!
Whisk up your yummy vinaigrette!!! LOVE the fresh orange juice!!!!
Toss with your green beans and chill for an hour….and….
Pile them on your plate and devour!!! Nice change from all the hot veggie sides…nice and refreshing 🙂 I hope you enjoy!! Again, put this vinaigrette on whatever veggies you desire, even a fresh salad 🙂 Shoot…add some balsamic and I bet it would make a killer chicken marinade…shoot boy, I gotta try that!!
There’s nothing quite like the classic flavor of simple sauteed veggies!!! And nothing quite like the knowledge that you aren’t just making your taste buds happy….you’re also making your body feel better one good choice at a time 🙂 The most labor-intensive part of this is chopping the veggies, haha! I hope you enjoy, I sure did!!!
Here’s what you need:
8 oz package of your favorite mushrooms. Or you can use two different types 🙂
1 Red Bell Pepper
1 Yellow Bell Pepper
1 Medium Yellow Squash
1 Medium Zucchini
2 Cloves of garlic
2 Tbsp Coconut Oil
1/4 C Chicken Stock
2 Tbsp Amino Acids, or Tamari Soy Sauce
1/2 tsp dried oregano
Here’s how you do it:
Prep! Chop your veggies and mince your garlic!
Get a big pan for sauteeing…a wok would probably work too since its a lot of veggies!! Add your coconut oil and heat to medium high.
Saute your garlic for about one minute.
Add your other veggies and saute for 2-3 minutes.
Add the liquids and oregano, stir so its all coated, and saute for about 4 more minutes.
This was one of those “it’s so simple I didn’t think it could possibly be this good” recipes. It had so much flavor I was amazed, and it didn’t feel like I was eating a “light” piece of fish…felt more like I was biting into a freshly grilled steak! So satisfying! You really gotta try it! And…you guessed it…super healthy!!! If you want to take it to the next level, go for all organic!
Here’s what you need:
1 Tbsp Coconut Oil, melted
1 1/2 Tbsp Ginger, grated or paste. (I use paste,so easy and organic!)
Combine coconut oil, ginger, lime juice, and amino acids/soy sauce.
Lightly salt and pepper tuna. Very light on the salt since you are using soy sauce!!
Pour marinade over the tuna, and let it sit for 20-30 minutes. That’s all you’ll need! Tuna seems to soak up flavor real fast 🙂
Heat up your grill or grill pan 🙂 High heat-ish.
Grill about 5 minutes per side. Admire your pretty grill lines, and serve with a nice hearty veggie!!! I’ve got some you can try over at https://feedingmrrodgers.wordpress.com/category/veggie-sides/. 😀
Hope you enjoy this fantastic way to eat fish…so satisfying but good on the body!!
This is what it should look like after its done marinating! This is right after I threw them on the grill!!! Don’t you just want to sink your molars into one of those?!
Grill lines!!!!!! I LOVE GRILL LINES!!!
This is me serving it with roasted tomatoes, which were surprisingly delicious…and that’s coming from someone that usually doesn’t like tomatoes!!! Maybe I’ll share that one next 🙂 Be watching!! And let me know what you think of the tuna!
I never realized that healthy food can be comfort food. Warm. Tasty. Fills up the tummy and makes you wanna curl up on the couch and just…be still. That’s what this was for me!! And so very, very simple!!
This was my first experience with lentils! And I must say, I very much enjoyed it! Pleasantly surprised. We ate leftovers for days and were happy about it!! 😉
This IS a Perfect Weight America recommended meal, so…if you are going for super health, try and get all your ingredients fresh and organic.
So, here’s what you need 🙂
1 Tbsp Garlic, minced
3 Tbsp Coconut Oil
Salt to taste
Pepper to taste
1 C Chicken Stock (Preferably free range!)
3 Carrots, peeled and chopped
2 Onions, chopped
1 lb Lentils
2 Tbsp Tomato Paste
3 Sprigs Fresh Thyme, leaves stripped
24 oz Wild Caught Salmon Fillets (Fresh or frozen…but fresh will taste better and probably be more moist!!) cut into 4 even pieces!
Here’s how you do it:
Preheat oven to 450 degrees.
Bring 6 Cups of water to a boil. Add lentils and remove from heat, cover, and let sit for 20 minutes. Set your timer and continue prep!! But don’t forget to drain them after 20 minutes! This was so interesting to me…I had never heard of this technique…kinda like a fast-soak! Who knew?!
In a nice big pot, heat up 2 Tbsps of your coconut oil. Saute your onions, thyme, salt and pepper for about 8 minutes.
Add garlic, stir, and cook for 1 minute.
Add carrots, lentils, chicken stock, and tomato paste. Stir it all together, bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
Heat a large, oven safe pan to high heat. The original recipe says to rub the last 1 Tbsp of coconut oil on the salmon fillets. I found that…icky and not-working-y. So I took a couple Tbsps of coconut oil, melted it and drizzled it over one side of the fillets. Then gave it a nice shaking of salt and pepper.
Toss the fillets in the hot pan. If you are using the melted coconut oil method, put it coated side down, then drizzle the rest of the coconut oil on the other sides of the salmon while it cooks and sprinkle salt and pepper on it! You’re going for a sear here, so just cook them about 3 minutes. Flip them, then transfer immediately to the hot oven in the pan. Cook 4-6 additional minutes, or until its done to whatever degree you desire 🙂 I didn’t have a big enough pan, so I had to cook my fish in shifts…I had a casserole dish heating up in the oven, so when it came time to transfer it to the oven, I set it straight into the 450 degree casserole dish while I seared the next shift. It worked pretty good!
Take out and serve with your warm lentil salad. SOOOO warm and wonderful!
Credit to Perfectweightamerica.com for this beauty! I barely changed anything!! I hope you enjoy!