lemon chicken piccata

 https://www.allrecipes.com/recipe/214488/lemon-chicken-piccata/

• 3 large skinless, boneless chicken breast halves - cut into ½-inch medallions

• salt and pepper to taste

• ½ cup all-purpose flour

• 2 tablespoons vegetable oil, or as needed

• 1 clove garlic, minced

• 1 cup low sodium chicken broth

• ½ lemon, thinly sliced (Optional)

• ¼ cup fresh lemon juice

• 2 tablespoons capers, drained and rinsed

• 3 tablespoons butter

• 2 tablespoons minced Italian (flat-leaf) parsley

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Buy all 10 ingredients from this recipe for $24.89

Directions

1. Preheat the oven to 200 degrees F (95 degrees C). Place a serving platter into the oven to warm.

2. Season chicken breast pieces with salt and pepper and dredge them in flour. Shake off excess flour. Heat vegetable oil in a skillet; pan-fry the chicken pieces until golden brown on both sides, about 3 minutes per side. Work in batches and do not crowd skillet, adding oil as needed. Place chicken pieces onto the warmed platter in the oven. When finished with all of the chicken, drain most of the oil from the skillet, leaving a thin coating on the surface of the pan.

3. Cook and stir minced garlic in the skillet until fragrant, about 20 seconds. Pour in chicken broth; scrape and stir any brown bits from the bottom of the skillet. Stir in lemon slices and bring the mixture to a boil. Let cook, stirring occasionally, until the sauce reduces to about 2/3 cup, 5 to 8 minutes. Add lemon juice and capers; simmer until sauce is reduced and slightly thickened, about 5 minutes more. Drop butter into the skillet and swirl it into sauce by tilting the skillet until butter is melted and incorporated. Add parsley; remove from heat and set aside.

4. Arrange chicken medallions on serving plates and spoon sauce over each portion to serve.

sheet pan garlic soy chicken and veg

 Sheet-Pan Garlic-Soy Chicken & Vegetables

This easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.

Total:

40 mins

Active:

20 mins

Servings:

4

 Photographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly Raibikis

Ingredients

Ingredient Checklist

• ¼ cup low-sodium soy sauce
• 2 tablespoons packed brown sugar
• 3 cloves garlic, grated
• 2 teaspoons canola oil
• 2 teaspoons grated fresh ginger
• ¼ teaspoon crushed red pepper
• 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch strips
• 2 cups sugar snap peas, trimmed
• 1 medium red or orange bell pepper, cut into 1-inch strips
• 1 bunch scallions, trimmed and cut into 1-inch pieces
• 1 teaspoon sesame oil

Directions

Instructions Checklist

• Step 1

  Place a large rimmed baking sheet in the oven; preheat to 400°F.

• Step 2

  Combine soy sauce, brown sugar, garlic, canola oil, ginger and crushed red pepper in a small skillet; bring to a simmer over medium-high heat. Cook, stirring, until the sugar is dissolved.

• Step 3

  Place chicken, snap peas, bell pepper and scallions in a large bowl. Add the soy mixture and stir to coat. Remove the baking sheet from the oven and coat with cooking spray. Spread the chicken and vegetable mixture in an even layer on the hot baking sheet. Bake, stirring once, until the chicken is cooked through and the vegetables are tender, about 20 minutes. Drizzle with sesame oil and stir to coat.

Nutrition Facts

Serving Size: 

1 1/4 cups

Per Serving:

 

240 calories; protein 23g; carbohydrates 15g; dietary fiber 2g; sugars 10g; added sugar 7g; fat 10g; saturated fat 2g; mono fat 5g; poly fat 3g; cholesterol 104mg; vitamin a iu 1566IU; vitamin b3 niacin 6mg; vitamin c 62mg; vitamin d iu 6IU; vitamin e iu 2IU; folate 53mg; vitamin k 61mg; sodium 667mg; calcium 54mg; iron 2mg; magnesium 47mg; phosphorus 244mg; potassium 479mg; zinc 2mg; omega 6 fatty acid 2g; niacin equivalents 10mg; selenium 22mcg.

© Copyright 2022 EatingWell. All rights reserved.Printed from https://www.eatingwell.com 05/15/2022
https://www.eatingwell.com/recipe/7961980/sheet-pan-garlic-soy-chicken-vegetables/?printview

clean food crush greek inspired chicken bowls

 greek inspired chicken bowls 

clean food crush

• 1-1/2 lbs boneless, skinless chicken thighs
• 4 sweet peppers, sliced
• 4 vine tomatoes, chopped into large bite-sized pieces
• 4 medium garden cucumbers or 1 English cucumber, coarsely chopped
• 1 small red onion, sliced
• 1/2 cup crumbled feta cheese
• 1 cup pitted kalamata olives

Greek marinade:

• 1/3 cup extra-virgin olive oil
• 1/4 cup red wine vinegar
• 2 Tbsps pure maple syrup or raw honey
• 1 Tbsp dried oregano
• 1 tsp garlic powder
• 1 tsp sea salt
• 1/2 tsp freshly ground pepper

1. Chop your chicken into small bite-sized pieces and place it in a shallow dish.
2. In a small jar add all the marinade ingredients and shake vigorously to combine. Or simply whisk your marinade together really well until emulsified.
3. Pour half of your marinade over the chicken and toss to coat. Allow chicken to marinate for at least 10-20 minutes on the counter, OR overnight in the refrigerator.
4. Reserve the remaining half of the marinade, (untouched by raw chicken) to drizzle over your meal prep bowls just before serving.
5. Heat a large skillet over medium-high heat.
6. Add in your marinated chicken and cook until golden brown and cooked through around 10 minutes.
7. Meanwhile, chop your veggies as desired for your bowls.
8. Once the chicken is done, allow it to cool then divide it equally into your meal prep bowls.
9. Next add the peppers, tomatoes, cucumbers, feta cheese, and olives to your bowls.
10. Drizzle with the remaining (untouched) marinade as desired.
11. Keep refrigerated for up to 3 days.
12. Enjoy!

sheet pan chicken fajitas

 

• 2 teaspoons chili powder
• 2 teaspoons ground cumin
• ¾ teaspoon salt, divided
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• ¼ teaspoon ground pepper
• 2 tablespoons olive oil, divided
• 1 ¼ pounds chicken tenders
• 1 medium yellow onion, sliced
• 1 medium red bell pepper, sliced
• 1 medium green bell pepper, sliced
• 4 cups chopped stemmed kale
• 1 (15 ounce) can no-salt-added black beans, rinsed
• ¼ cup low-fat plain Greek yogurt
• 1 tablespoon lime juice
• 2 teaspoons water

tructions Checklist

• Step 1

  Place a large rimmed baking sheet in the oven; preheat to 425 degrees F.

• Step 2

  Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 Tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.

• Step 3

  Remove the pan from the oven; coat with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast for 15 minutes.

• Step 4

  Meanwhile, combine kale and black beans with the remaining 1/4 tsp. salt and 1 Tbsp. olive oil in a large bowl; toss to coat.

• Step 5

  Remove the pan from the oven. Stir the chicken and vegetables. Spread kale and beans evenly over the top. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.

• Step 6

  Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.

• Step 7

  Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.

Tips

Tip: For easier weeknight prep, slice vegetables the night before; cover and refrigerate.

Tips

To make ahead: Prepare spice mixture (Step 1) up to 2 days ahead; store in an airtight container.

Nutrition Facts

Serving Size: 

2 chicken tenders, 1 1/4 cups vegetables + generous 1 Tbsp. sauce

Per Serving:

 

343 calories; protein 42.7g; carbohydrates 23.7g; dietary fiber 8.2g; sugars 3.8g; fat 9.9g; saturated fat 1.4g; cholesterol 70.9mg; vitamin a iu 2774.9IU; vitamin c 72.9mg; folate 25.3mcg; calcium 187.3mg; iron 3.6mg; magnesium 62.7mg; potassium 579.8mg; sodium 605.1mg