Monthly Archives: March 2013

Oven Roasted Chicken Breasts with Seasonal Squash Sauce

This meal is delicious and exciting on the taste buds, as well as being low calorie and close to fat free! The oven roasting gives the chicken breasts a crisp top, while keeping it juicy, succulent and tender. Accompanied by the squash and vegetable sauce, each bite offers a pleasant hot-and-sweet flavor. Enjoy alongside garlic pasta or rice for a tempting supper!

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You Will Need:

  • 3 Boneless, Skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp chili powder
  • 1 golden crookneck squash
  • 1 green Mexican squash
  • 1/2 white onion
  • 1 large carrot
  • 2tsp salt
  • 1 tsp black pepper
  • 1 tsp ginger
  • 2 tsp minced garlic
  • 1/4 cup coconut milk
  • 2 tbsp of your favorite mild salsa
  • salt and pepper to taste

Procedure:

  1. Preheat oven to 450 degrees.
  2. Lightly oil a baking dish with olive oil. Place chicken in pan and season with salt, pepper, and chili powder.
  3. Bake chicken for 20-25 minutes or until cooked through.
  4. In the meantime, slice vegetables thinly. Heat oil in a large skillet and toss in all vegetables to cook.
  5. Cook until all vegetables are tender, then add garlic and seasonings. Cook on medium heat for an additional 2 minutes.
  6. When vegetables are cooked through, pour into a blender along with coconut milk and salsa. Blend thoroughly, about 30 seconds, until smooth.
  7. Spoon sauce over chicken and garnish with chopped cilantro or parsley.

Steamed Mahi Mahi with Pineapple Mango Salsa

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This tropical seafood dish makes for a light but satisfying meal. Mahi Mahi is a mild flavored white fish that pairs well with fruits and sweet salsas, like the pineapple mango salsa featured in this recipe. Delicious paired with jasmine rice and a green salad.

You Will Need:

  • 4 fillets Mahi Mahi, about 2 pounds
  • Oil for pan- coconut oil works well
  • Salt
  • Pepper
  • the juice of 1/2 a lemon
  • 2 tsp minced garlic

Procedure:

  1. Heat 3-5 TBSP oil in a large nonstick skillet over medium high heat. 
  2. Sprinkle both sides of fish liberally with salt and pepper.
  3. Lay fillets in the pan and keep them moving for about 2 minutes to prevent sticking. Turn gently and repeat.
  4. Squeeze lemon juice over fish, and add a splash of water. Cover and steam for 5-7 minutes, or until fish begins to flake

Pineapple Mango Salsa:

You Will Need:

  • 1/2 diced red onion
  • 1/4 cup chopped cilantro
  • 1-2 ripe mangoes, diced (about 1 cup)
  • 1 ripe tomato- diced
  • 1 can pineapple tidbits
  • 1/4 cup pineapple juice (from can)
  • Juice of 1 lime
  • 1 tsp black pepper
  • 1 tsp salt

Procedure:

  1. Mix together all ingredients until thoroughly combined. Set aside in fridge. 

Coconut Rice

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This rice pairs well with Asian inspired dishes, but also stands out alongside chicken and can serve as a tasty afternoon snack. Serve hot or chilled to your preference and enjoy!

You Will Need:

  • 1 3/4 cups chicken or vegetable broth
  • 1 cup coconut milk and solids (canned)
  • 2 cups jasmine rice
  • 1 1/2 tsp turmeric
  • 2 tsp salt
  • 1 tsp black pepper
  • 2 tsp garlic
  • juice of 1/2 a lemon
  • 1/4 cup shredded unsweetened coconut

Procedure:

  1. Bring chicken or vegetable broth and coconut  milk to a boil in a medium saucepan. 
  2. Add rice and cover. Reduce heat to medium and simmer for 10 minutes.
  3. Add the remaining ingredients and stir well.
  4. Continue simmering for an additional 10-12 minutes, or until rice is tender.
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