A Thanksgiving Menu to Keep You on Track

THE PROTEIN - Pecan Crusted Chicken

Ingredients

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  • 2 pounds organic chicken breasts

  • 1/2 cup spicy brown mustard

  • 2 tbsp organic honey

  • 1 cup pecans

Instructions

  • Preheat oven to 350 degrees

  • In a mixing bowl, whisk together honey and mustard

  • Place pecans in food processer and pulse until the nuts are finely chopped

  • Pour chopped pecans in a large mixing bowl

  • Trim fat off chicken breasts

  • Remove any excess moisture from the chicken breasts with a paper towel

  • Coat chicken breast with mustard-honey mixture then place in the chopped pecan bowl

  • Coat the chicken breast with pecans

  • Place crusted chicken breasts in glass baking dish. Bake for 25 minutes or internal temp of 165 degrees

 

THE VEGGIE - Healthier Green Bean Casserole

Ingredients

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  • 2.5 lbs green beans cut into 1 inch pieces

  • 2 tbsp extra virgin olive oil

  • 1 large onion sliced thin

  • 3 tbsp all purpose flour

  • 1/2 tsp sea salt

  • 2.5 cups low fat milk

  • 1.5 cups whole wheat bread crumbs

Instructions

  • Preheat oven to 425 degrees

  • Toss green beans in bowl with 1 tablespoon olive oil and divide into two baking sheets

  • Roast green beans for 20-25 minutes until tender

  • Heat 1 tablespoon of oil in saucepan over medium heat

  • Add onions and cook until soft. Add flour and salt. Add milk and keep stirring until sauce is thick (for about 4 minutes).

  • Once green beans are done being roasted, preheat oven to broil

  • Transfer half green beans to baking sheet then cover with half the sauce. Layer other half of green beans and cover with the rest of the sauce.

  • Combine bread crumbs and remaining oil into a small bowl and sprinkle over green beans.

  • Place green beans in the oven on broil for 2-4 minutes, watch until breadcrumbs become brown at the top

  • Let sit for 10 minutes before serving

 

THE STARCH - Healthier Stuffing

Ingredients

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  • 16 slices thin whole wheat bread dried out

  • 1 cup onion chopped

  • 2 stalks celery diced

  • 1 carrot diced

  • 6 tbsp butter

  • 2 tbsp fresh parsley

  • 1 tbsp fresh rosemary

  • 1 tbsp fresh thyme

  • 1/4 tsp dried marjoram

  • 2 cups chicken broth

  • 1 large egg

  • 1 tsp salt and pepper

Instructions

  • Preheat oven to 350 degrees

  • In a saucepan heat butter over medium heat until melted

  • Sauté onions, celery, carrots, and garlic for about 5 minutes or until softened

  • Add in parsley, rosemary, thyme, and marjoram, to the veggies and cook for an additional 2 minutes

  • Cut dried bread into small cubes and place into a large bowl

  • Pour vegetable mixture over bread and stir to coat

  • Add broth, salt, pepper, and egg into bread mixture and stir to coat well

  • Place stuffing mixture into a large buttered baking dish

  • Pour remaining melted butter evenly over stuffing

  • Bake for 30-45 minutes until top of stuffing is browned

 

THE DESSERT - Mini Baked Apple Crumble

Ingredients

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  • 1 apple gala preferred

  • 2 tbsp old fashioned oats

  • 1/2 tbsp butter melted

  • 2 tsp whole wheat flour

  • 1 tsp maple syrup

  • 1/2 tsp cinnamon

Instructions

  • Preheat oven to 350 degrees

  • Combine apples and cinnamon and distribute between two ramekins

  • Combine oats, flour, maple syrup, & melted butter

  • Evenly crumble on top of each ramekin

  • Place in oven for 30 mins

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