Category Archives: Dressings & Sauces

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.
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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. 

Zesty Marinara Sauce

Excuse the picture quality! My children hid the camera-- again!

Excuse the picture quality! My children hid the camera– again!

This zesty and flavorful sauce is a great addition to pizza, lasagna, atop pasta or meatballs, or even used as a dip for your favorite snack foods. Make ahead and store in the refrigerator. This sauce is best used within 10 days.

You Will Need:

  1. 3 cups whole pureed tomatoes
  2. 2 tsp salt
  3. 2 tsp oregano
  4. 1 tsp parsley flakes
  5. 1/2 tsp black pepper
  6. 1/2 tsp red pepper
  7. 1 tbsp sugar
  8. 1 tbsp corn or olive oil
  9. 1 tsp cornstarch

Procedure:

  1. Pour pureed tomatoes into a small saucepan. 
  2. Add all spices, oil, and cornstarch. Stir until well mixed.
  3. Simmer for 5-7 minutes until bubbly and thickened. Add more cornstarch to thicken if needed.
  4. Enjoy!

Vegan Ranch Dressing

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Okay, readers, this one is a new personal favorite. Upon tasting the end result, I literally got emotional. Before the birth of my son and his subsequent diagnosis with food allergies, I was a big ranch dressing eater. I mean BIG. I put it on chips, in potatoes, on veggies, and on salads. For the past 18 months, I haven’t touched the stuff. Until today! I came up with a vegan, allergy friendly version of ranch dressing that tastes exactly the way it is supposed to taste. Today, my heart is happy!

You Will Need:

  • 1/2 cup dairy free soy free yogurt, plain. 
  • 1 1/2 cup vegan mayonnaise, such as Vegannaise or homemade
  • juice of half a lemon (about 2tbsp)
  • 1 tsp dried parsley flakes
  • 1 tsp dill
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Procedure:

1. Mix lemon juice and dairy free yogurt until smooth. Slowly mix into mayonnaise.

2. Mix together the rest of the ingredients and add to mayonnaise.

3. Store in a glass jar or plastic container and refrigerate.

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