THE PROTEIN – Pecan Crusted Chicken
Ingredients
- 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
- 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
- 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
- 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
