nomnoms

EAT: Chicken with Lemon Basil and Garlic

Lately I've been on the struggle bus with eating healthy and it hit me on Friday night why. I had been so busy with a ton of meetings that had me traveling back and forth to SF and I haven't been as consistent with my meal prepping as I have generally in the past. Part of this is due to having such an major shift in my life from having a full time traditional 9-5 career to now figuring out how to align all my passions of health and wellness together. As I begin to figure that part of life out I had to remember that the most important thing to do is to give myself grace in this major transition of life. (giving myself grace, although I preach it so much, is not always easy) 

So Friday night I got turnt up in the kitchen and started to meal prep for part of my upcoming week. I bought this basil plant from Trader Joes and decided that to start pulling off all the basil leaves from it because I'm terrible at keeping plants to make lemon basil chicken. 

4 oz of chicken, 3 oz of white rice, and 4oz of steamed green beans and 1/2 of a fuji apple.   The macros: 274 calories for the entire meal, 34g of carbs, 31g of protein, and 2g of fat

4 oz of chicken, 3 oz of white rice, and 4oz of steamed green beans and 1/2 of a fuji apple. 

The macros: 274 calories for the entire meal, 34g of carbs, 31g of protein, and 2g of fat

Ingredients:

  • 3 Chicken Breasts roughly 1.5lbs (cut to 2 inch strips to cook more evenly)
  • 1 tablespoon olive oil
  • Coarse sea salt
  • Freshly ground black pepper
  • 8 garlic cloves, finely chopped (about 3 tablespoons)
  • 1 small onion, chopped (about ½ cup)
  • ½ cup apple cider vinegar or white wine (I’ll let you guess what I used)
  • 1 teaspoon honey
  • 3 tablespoons lemon juice (from about 1 lemon)
  • 1½ teaspoons lemon zest, finely grated (from 1 lemon)
  • 1 cups low sodium chicken broth (475 ml)
  • 1 cup fresh basil, leaves torn or coarsely chopped (about 1 large bunch) (more for garnish)
  • 1 lemon, thinly sliced, for garnish

Directions:⠀⠀⠀⠀⠀⠀⠀

  1. Pre-heat a iron skillet or dutch oven on medium-high for a minute and then add the oil. Add the chicken breasts and cook until deeply browned (5-7 minutes). Turn and lightly brown other side (3-5 minutes). Remove chicken to a plate and set them aside.
  2. Use the same pan as you used to cook the chicken. Lower the heat to medium. Add onions and cook until just soft, 4-5 minutes. Add garlic and stir for one minute more. Whisk in the apple cider vinegar or wine and let it simmer for 3 minutes while scraping up any brown bits with a wooden spoon. 
  3. Add honey, lemon juice and zest and bring to a simmer. Taste sauce for seasoning, add salt and pepper as needed. Stir in half the basil.
  4. Put the heat down to low and add back the chicken and cook for another 5 minutes.
  5. Add the rest of the freshly chopped basil and enjoy. 

Now if you wanna make this for the family or if you're not looking to have a lean protein version then simply change up the chicken breasts to chicken thighs with the skin on. And replace the step 1 and 4 with the following:

1. Pre-heat the oven to 375 degrees. Heat a iron skillet or dutch oven on medium-high for a minute and then add the oil. Add the chicken thighs skin down and cook until deeply browned (5-7 minutes). Turn and lightly brown other side (3-5 minutes). Remove chicken to a plate and set them aside.

4. Put the the entire skillet in the the preheated oven uncovered and cook for 10-20 minutes. 

I love prepping my meals and following macros. Now this might not be the case for everyone and everyone may not like this, but it works for me and my busy life. My biggest piece of advice: FIGURE OUT WHAT TYPE OF HEALTHY MEAL PLANNING WORKS FOR YOU! Now I know you're probably asking: "How do I do that, where do I start?!" My answer: Experiment. This part of your journey will take a little bit of trial and error until you find what works best for you since nutrition is very personalized to the individual.

Healthy Ground Turkey Meatloaf

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Meat loaf recipe:

1 tablespoon olive oil

1large onion, chopped (1 1/2 cups)

2garlic cloves, minced

3/4 teaspoon salt, divided

1/2 teaspoon pepper, divided

1 1/2 tablespoons low sodium Worcestershire sauce

1/3 cup fat-free, less-sodium chicken broth

3 tablespoons low sugar ketchup, divided

1 3/4 pounds ground turkey, 97% lean

1/2 cup dry breadcrumbs or I used 1/4 cup gluten free flour

2 large egg white, lightly beaten

 

1. Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook, stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1 tablespoon ketchup; transfer mixture to a large bowl, and cool.

2. Add turkey, flour, egg whites, and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.)

3. Pour turkey mixture into a loaf pan coated with cooking spray. Brush meatloaf evenly with remaining 2 tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°. Let meatloaf stand 5 minutes before serving.

Separate and weigh it out according to your macros and enjoy. The best thing about this recipe is how much my family enjoys it too! #gofiteats