Close your eyes and imagine the sound and smell of sizzling hot fajitas. Hungry yet? Next time you are craving this Tex-Mex favorite, make it at home. This heart-healthy, low-sodium meal can be prepared in no time, making it the perfect weeknight dinner.
Oven-baked tender, marinated chicken and colorful peppers and onions cook quickly in this family-pleasing dish. Like it spicy? Add sliced jalapeño or poblano peppers to the mix. For a vegetarian option, replace the chicken breast with sliced portobello mushrooms. Ingredients can be prepped ahead of time and refrigerated until you are ready to toss them into the oven.
|1 ½ teaspoon chili powder
|½ teaspoon garlic powder
|½ teaspoon smoked paprika
|½ teaspoon brown sugar
|½ teaspoon cumin
|¼ teaspoon kosher salt, optional
|1 ½ lb boneless skinless chicken breasts
|1 tablespoon vegetable oil
|3 bell peppers, red, green, orange, or yellow
|1 large white onion
- Whole wheat tortillas.
- Extra limes.
- In a small bowl combine the chili powder, garlic powder, smoked paprika, brown sugar, cumin and salt (if using). Set aside.
- Clean chicken breasts of any fat and slice across the grain into ¼ inch strips. Place chicken in a large zip-top bag and add vegetable oil and the spice mixture. Zest the peel of the lime into the bag and reserve the lime. Seal bag and massage thoroughly to ensure the chicken is completely covered in the spice mixture. At this point chicken can be refrigerated until ready to use.
- Slice peppers and onions into ¼ inch strips. Refrigerate until ready to assemble.
- Preheat oven to 425°. Place a heavy rimmed baking sheet in the oven for 5 minutes. Add peppers and onions to the seasoned bag of chicken and shake to coat vegetables with any excess seasoning.
- Carefully remove the hot pan from the oven and immediately spread chicken and peppers over it in a single layer. Return pan to the oven and cook for ten minutes. Stir ingredients and drain any excess liquid. Return to the oven and cook for another 10 minutes or until chicken is cooked through and vegetables are tender. If desired, squeeze the reserved lime over the chicken and vegetables. Serve hot with whole wheat tortillas.
This is a terrific recipe for a great lemon chicken dish sent to us by Al Klapperich. Use free range chicken if available, and if you choose to add the dairy products, make sure to choose organic, again, if available. I am a big fan of cauliflower, not only because it is a brassica vegetable and therefore quite helpful in terms of detoxification, but because it is also a good source of prebiotic fiber that helps nurture your gut bacteria!
A clean eating dessert that’s entirely decadent!
Yield: 2 dozen
- 1 – 15 oz. can pumpkin pure
- 1/2 cup coconut sugar
- 1/4 cup agave
- 2 large eggs
- 1 tsp. pure vanilla extract
- 3/4 cup evaporated milk (or coconut milk)
- 2/3 cup oat flour
- 2 tsp. pumpkin pie spice
- 1/4 tsp. salt
- 1/4 tsp. baking powder
- 1/4 tsp. baking soda
- pecans, optional
Maple Cinnamon Whipped Cream
- 1/2 cup heavy cream
- 1 Tbsp. maple syrup
- 1/2 tsp. pure vanilla extract
- 1/4 tsp. ground cinnamon
- To prepare the whipped cream, beat the cream on high until it begins to thicken and gets slightly stiff. Add syrup, vanilla and cinnamon. Continue whipping the cream until it forms stiff peaks. Store in fridge and set aside.
- Preheat oven to 350 degrees F. Line 12 cup muffin tin with silicone liners, greased foil liners, or spray the cups directly. (Paper liners are too difficult to remove, but all other options work great.)
- Mix the pumpkin, sugar, brown sugar, eggs, vanilla, and milk. Add the flour, pumpkin spice, salt, baking powder and baking soda to the mixture.
- Fill each muffin cup with 1/3 cup of the mixture. Bake for 20 minutes, let cool for 20 minutes in the pan. NOTE: If you are making mini muffins, adjust cook time to 10-12 minutes or until toothpick comes out clean.
- Remove cupcakes from pan and chill for 30 minutes. Top with maple whipped cream and sprinkle more pumpkin pie spice or cinnamon. Garnish with pecan halves.
photos by Kacy Meinecke for DietsInReview.com
By Katie McGrath
Meals in a bowl have become quite popular, perhaps as a response to our busy lives. On days when you’re too tired to cook, you still need to eat! These bowls provide something simple and satisfying, hearty and filling – everything you need in just one bowl. They are easy to prepare in just a few steps, without skimping on important nutrition.
This Salmon Bowl with Arugula Dressing is loaded with Candida-fighting super foods – salmon and quinoa, greens, vegetables, berries (as an optional ‘maybe’ food) and seeds. A beautiful feast in a bowl which can easily be doubled or tripled for more than one serving.
Salmon Bowl with Arugula Dressing
Servings: 1 salmon bowl
Calories: 820 kcal
- 1 4-ounce salmon fillet
- 1/4 teaspoon dried sage
- Salt and pepper to taste
- 1 tablespoon oil, olive or coconut, melted
- 2 cups water
- 1/4 teaspoon salt
- 2 ounces fresh green beans, stem end trimmed
- 1/2 cup cooked tricolor quinoa
- 1 cup arugula, packed
- 2 ounces yellow pepper, thinly sliced lengthwise
- Blueberries (optional ‘maybe’ food)
- Pumpkin seeds
- 2 cups arugula, packed
- 1 clove garlic, minced
- 1 1/2 tablespoons fresh lemon juice or apple cider vinegar
- 1/4 cup olive oil
- Salt and pepper to taste
- Heat oven to 400 degrees F (205 degrees C). Place salmon fillet, skin side down, on a rimmed baking sheet drizzled with oil. Season with dried sage, salt and pepper and roast until just cooked through, about 12 minutes. Remove salmon filet from oven, set aside.
- In a small saucepan, bring water and salt to a boil. Add green beans and blanch just until bright green and tender crisp, about 2 minutes. Drain green beans and rinse under cold water for 1 to 2 minutes, set aside.
- To assemble bowl, first add arugula and cooked tricolor quinoa, then top with roasted salmon filet. Next add green beans and sliced yellow pepper to the side, then drizzle with Arugula Dressing (see recipe below). Finally garnish bowl with a few blueberries (optional ‘maybe’ food) and pumpkin seeds.
- In the bowl of a food processor, add arugula and minced garlic and pulse until finely chopped. Add lemon juice or apple cider vinegar and process until smooth. With the food processor running, drizzle in olive oil to make a smooth dressing. If necessary, thin with a bit of water to desired consistency.
- Season with salt and pepper to taste. Refrigerate unused portion.
Buffalo seasoning isn’t just for wings! Believe it or not, it’s delicious on veggies too, like here on these Buffalo Cauliflower Florets. Our seasoning mix uses smoked paprika for a subtle, smoky flavor and perfect color. A pinch of red pepper flakes adds a touch of heat too.
Apple cider vinegar adds that twang you’ve come to know from bottled buffalo sauces, but it’s healthier here without the preservatives and additives. These Buffalo Cauliflower Florets are a tasty, veggie version of the classic pregame (or any time!) snack.
This is a great example of taking a food that’s not particularly healthy (e.g. buffalo wings) and adding in nutritious substitutions. Enjoy!
Buffalo Cauliflower Florets
- 3 Tbsp. oil, such as olive or coconut, melted
- 1 lb. cauliflower florets
- 1 tsp. apple cider vinegar
- 2 tsp. paprika, smoked variety recommended
- 1/2 tsp. salt
- 1/2 tsp. onion powder
- 1/4 tsp. garlic powder
- 1 stalk celery, thinly sliced
- 1 scallion, thinly sliced
- 1 Tbsp. finely minced parsley
- Pinch of red pepper flakes (optional)
- 1/4 cup plain kefir
- 1/4 cup plain yogurt
- 2 tsp. apple cider vinegar
- 2 tsp. finely minced chives
- 2 tsp. finely minced parsley
- Salt and pepper to taste
Directions For Cauliflower Florets
- Preheat oven to 400 degrees F (205 degrees C). Drizzle a rimmed baking sheet with 1 tablespoon oil, set aside.
In a large bowl, add 2 tablespoons oil, apple cider vinegar, paprika, salt, onion powder and garlic powder. Whisk to combine. Add cauliflower florets to bowl and toss to coat thoroughly, about 1 to 2 minutes.
Place well seasoned florets on oiled baking sheet and bake, turning once midway, until florets are tender and nicely browned on edges, about 25 minutes.
Remove from oven and transfer florets to a serving platter. Garnish with thinly sliced celery and scallions, minced parsley and a pinch of red pepper flakes (if using). Drizzle with Ranch Dressing (below), and serve.
Directions For Ranch Dressing
- Combine all ingredients in a small bowl, whisk to combine, serve. Store unused dressing in a covered container in the refrigerator for 2 to 3 days.