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LEMON CHICKEN

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Chicken is higher in protein, lower in fat or calories than beef or pork. Good for those wanting to shed a few pounds while the vitamins B6 and B3 boost energy. It is rich in niacin and selenium which help prevent cancer and the selenium helps keep thyroid function normal.

Ingredients

  • 1 lb. chicken breast
  • organic Gluten free flour or tapioca flour
  • 4 cloves organic garlic (minced)
  • 1/4 cup organic olive oil
  • 1/4 cup organic white wine
  • 1/4 cup organic chicken broth
  • 1/2 teaspoon Simply Organic Lemon flavor
  • Juice of 1organic lemon
  • Sea salt to taste
  • 1/2 # raw organic baby spinach
  • 2 tbs organic chives
  • Crushed red pepper

Directions

  • You will want to butterfly the chicken breast. Cut the butterfly in half. This will allow it to cook faster and more evenly. Soak 30 minutes in salt water.
  • Drain the chicken and dry them off with paper towels.
  • Dust each piece of chicken, front and back with the flour. This will help the liquids to thicken.
  • In a large 12 inch skillet with a lid, add the olive oil and heat up.
  • Add chicken and start to brown the chicken for just a short time before adding the wine and broth and lemon flavor.
  • Cover and cook the chicken about 15 minutes.
  • Pour the juice of the lemon, sea salt to taste and crushed red pepper over the chicken.
  • On top of the chicken in the skillet add the raw spinach, cover and allow to wilt. This takes a few minutes.
  • On a serving platter first place the cooked spinach then chicken on top.

ROASTED SUNCHOKES with ESCAROLE and BEANS

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Benefits of Sunchokes, Escarole, and Beans

  • Sunchokes (Jerusalem artichoke) is a root veggie high in iron. The carbohydrates are stored as inulin. The body breaks it down slowly so blood sugar stays more stable.
  • Escarole is a green leafy vegetable high in vitamins A and K. These vitamins support the health of the immune and neurological systems. They have  high carotenoid compounds which act as antioxidants. They are high in iron, calcium, and potassium.
  • Great Northern Beans contain omega-3 fatty acids which may be helpful in preventing cardiovascular disease, immune system disorders, (including diabetes), and some cancers. These beans are low in calories, sugar, and fat. They offer high protein and fiber. Great Northerns are low glycemic and the complex carbohydrates digest slowly. This can be helpful in controlling hunger helping  with weight gain and is a good food choice for dieters.

Roasted Sunchokes

  • 1- 11/2 # of sunchokes
  • 1/3- 1/2  cup olive oil
  • 1/2 teaspoon Simply Organic rosemary
  • sea salt to taste
  • 6 cloves chopped garlic

Directions

  • Mix the rosemary in the olive oil.
  • Scrub the sunchokes, leaving the skin on them.
  • I roast the sunchokes on my pampered chef large bar pan lined with parchment paper.
  • Placed the sunchokes on the pan, spreading them evenly on the pan.
  • Pour the olive oil, salt, and the garlic on the sunchokes.
  • Work the ingredients all into the sunchokes.
  • Roast at 425 degrees about 20- 30 min. until tender and brown.

Escarole and Great Northern Beans

  • 1 head of organic escarole washed and chopped
  • 4 cloves organic chopped garlic
  • sea salt to taste
  • organic crushed red pepper to taste
  • 1/4 cup organic olive oil
  • 1 can organic great northern beans
  • 1 tablespoon organic lemon juice

Directions

  • Add the lemon oil to the olive oil
  • Sautee lightly the garlic in the olive oil
  • Add the chopped escarole and cook down like spinach.
  • Add the sea salt and crushed pepper.
  • Add the can of drained great northern beans.
  • Now is the time for the sunchokes, put them in the pan. Heat through.
  • Plate it up and eat with your favorite gluten free bread.

Root Vegetable Stew

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Root veggies are high in antioxidants, fiber, phytonutrients, and low in calories. They improve physical and mental well being, while fighting fatigue. Lose unwanted weight with root veggies! According to Margaret Nearing from Best Health, five reasons to eat root vegetables are to reduce your risk of cancer, get your folate, absorb more iron, increase your exercise stamina, and boost your beta carotene.

Ingredients

  • 1 diced organic onion
  • 5 crushed organic garlic gloves
  • 4 diced organic celery stalks
  • 2 cups cubed organic turnips
  • 1-2 cups cubed organic celery root
  • 2 cups cubed organic carrots
  • 3 Cups fresh organic spinach (not a root veggie, but good for you)
  • 1/2 cup organic quinoa (lots of protein)
  • 2 quarts of vegetable broth (Organic Pacific brand)
  • pinch of red pepper flakes
  • sea salt to taste
  • 1/2 teaspoon Simply Organic rosemary leaves
  • 1/2 teaspoon Simply Organic thyme leaves
  • 1/2 teaspoon Simply Organic marjoram leaves
  • 2 tablespoons organic lemon juice (Italian Volcano. Vitacost, Amazon)

Directions

  • Sauté in olive oil the onions, garlic and diced celery. Add the 2 quarts of vegetable broth. Bring it to a boil, then turn it down to simmer. Add the rest of the ingredients except the spinach.
  • Simmer for 1 hour. Add spinach before serving, just allowing it to wilt.