Gluten-Free, Baked Chicken Nuggets

I have been making these chicken nuggets for one of my clients for quite some time now, and have never posted a picture of them, because, quite frankly, I thought they were boring and would not look good on my Instagram feed.  Much to my surprise, these little guys got quite a reaction when I posted the pic yesterday and garnered several requests for the recipe.

This is a quick and simple recipe to prepare, but there are some key ingredients that make these nuggets special.

1) Use organic, air-chilled, boneless-skinless chicken breasts.  I love the ones sold at Whole Foods.

2) I use Gillians Allergen Free Breadcrumbs.  These used to be an easy find at Publix and Whole Foods, but the stores I frequent have stopped selling them.  My client orders them by the case off of Amazon, but if you don't need a case, just ask your supermarket manager if they can stock them.  The texture on these is very fine and they adhere well to the chicken.  They also have a slightly sweet taste, which is why I think the kiddos love them so much.

3) If you do not own an EVO sprayer, you are missing out on one of my favorite kitchen tools.  It is perfect for spritzing on an even coat of your favorite oil on to the surface of the chicken.  This allows for an evenly crisp texture when baked. This 8 oz. set of two sprayers is available at Wall-Mart, Amazon and Bed Bath and Beyond.

Gluten-Free, Baked Chicken Nuggets:

Preheat oven to 350 convention or 400 deg F for non-convection

Line a sheet pan with non-stick foil

2 whole organic, air-chilled, boneless/skinless chicken breasts

2 tsp sweet paprika

1 tsp sea salt

1 cup Gillians allergen free breadcrumbs

EVO sprayer filled with extra virgin olive oil

1-Pat chicken dry with a paper towel and cut into 1 inch nuggets.  Place into a large bowl and sprit with olive oil, stirring to make sure all pieces are hit with a light coating of the oil.

2-Sprinkle salt and paprika over chicken and used clean or gloved hands to massage the salt and paprika into the chicken.  Make sure that all pieces are covered with the paprika, adding more as necessary to ensure complete coverage.

3-Add in the breadcrumbs and us hands to evenly coat all pieces of chicken.  Make sure that all pieces are evenly coated and sprinkle in more breadcrumbs as necessary.

4-Spray the sheet pan with a coating of oil. Arrange the coated nuggets on the foil-lined sheet pan, making sure that the pieces do not touch.  If your pan is too crowded, the nuggets will steam and not get crispy, so get another pan if necessary.  Spritz the nuggets with more oil.  Do not saturate, just a nice even coating.

5-Bake the nuggets for 12-15 minutes, until browned and crispy.  Use an instant read thermometer to make sure the internal temperature has reached 165 deg.

These are best when served immediately, but can be re-heated in a toaster oven or conventional oven. Reheating in the microwave is not recommended.

These Artichokes Have My Heart

I served this alongside some grilled lamb chops!
It was the perfect combination for an al-fresco spring dinner.

I stumbled upon a new to me product when I was shopping at Sprout's Farmer's Market yesterday afternoon.  Cynara grilled artichoke hearts.  These tasty morsels are what inspired the lovely Israeli Cous-Cous salad pictured above.  This recipe was paired with some grilled New Zeland rack of lamb, which made for an unexpectedly delicious Thursday night meal.

Ingredients  Scale

• 1 1/2 cup water
• 1 cup Israeli cous cous
• 1 tsp olive oil
• 3 medium zucchini, small dice
• 1 tbsp olive oil
• 2 tsp Bragg's sprinkle
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 cup frozen fire roasted corn, thawed
• 1 lemon, juiced
• 1 tbsp olive oil
• 1 14.75 oz jar of Cynara grilled artichoke hearts
• 1 scallion, sliced thin
• 2 sprigs of dill

Cooking Instructions

1) Bring water to a boil in a small saucepan, then add olive oil and cous cous. Stir to combine and return to a boil, the lower heat and cover. Cook for 8-10 minutes, stirring occasionally, until water has been absorbed.

2) Preheat oven to 400 degrees and place chopped zucchini onto a sheet pan. Sprinkle with Bragg's, salt, pepper and olive oil and toss to combine. Roast for 25-30 minutes until zucchini is browned.

3) In a large bowl, combine cooked cous cous, roasted zucchini, corn, half of the artichokes, olive oil and lemon juice. Gently toss to combine.

4) Place salad on a servings platter and garnish with remaining artichoke hearts, scallions and dill.

Serve warm, at room temperature or cold.

*Make it Gluten Free by substituting 3 cups of cooked quinoa or brown rice*

I highly recommend purchasing a jar of these flavorful goodies!

Paleo Friendly Sweet Potato Chili

Photo Credit to my friend and client @lipglossandsweatpants.
Thanks for "playing with your food"

It's always a thrill when one of my clients gives me accolades, especially when they take the time to style and photograph a dish that I made for them.  This chili is convenient, packed with nutrition and easy to eat on the go or while standing over the kitchen sink, but it's even better enjoyed while taking the time to sit down and savor all of the goodness in this bowl.  We should all take a few minutes out of our busy days to enjoy a nice meal.  It is good for your digestion, not to mention your spirit; so always remember slow down and make every plate something to be passionate about!

Ingredients  Scale

• 2 pounds of grass fed beef (or ground turkey)
• 1 TBS olive oil
• 1 small onion, chopped fine
• 2 carrots, chopped
• 1 red bell pepper, chopped
• 4 cloves of fresh garlic, chopped fine
• 2 TB chili powder
• 1 TB cumin
• 1/2 tsp smoked paprika
• 2 TB tomato paste
• 3 cups beef broth
• 2 cups crushed tomatoes
• 4 cups chopped sweet potatoes, cut into 1 inch pieces.
• 1 1/2 tsp sea salt
• 1 tsp black pepper

Cooking Instructions

Combine all the spices and salt in a small bowl and set aside.

Heat olive oil in a large pot and cook onions, peppers and carrots until the onions begin to turn translucent.  Add ground meat and garlic.  Continue to cook until meat is completely browned, breaking up with a wooden spoon.

Add in spices and tomato paste and stir to combine. Cook 1 minute.

Add in sweet potatoes, crushed tomatoes and broth. Stir to combine. Bring mixture to a boil, then reduce heat and cover and simmer for 30 minutes until sweet potatoes have softened.  Correct seasonings as needed.

Top with avocado slices and fresh cilantro if desired. 

This recipe yields 8-10 servings

Nutrition Facts

• Amount Per Serving (10 servings)


Calories 417
• Total Fat 20g

Saturated Fat 7g


Trans Fat 0g


Polyunsaturated Fat 1g


Monounsaturated Fat 9g

Cholesterol 79mg

Sodium 823mg

Total Carbohydrate 31g

Dietary Fiber 6g


Sugars 11g

Protein 28g

It's Always Soup Season: Lemony Chicken and Vegetable Soup

Beautiful photo by @lipglossandsweatpants

The fact that soup has become one of my favorite things to cook and eat, is pretty ironic, considering my first feeble attempts at soup making, and my general attitude that soup was not a real meal.  To me, soup had mostly been something to eat when you were sick, or cold, or too lazy to make anything more time consuming than pouring the contents of a can into a bowl and nuking it in the microwave.

Over the years, I have learned to appreciate soups as a year-round way to impart lots of nutrition into an easy to make and eat meal.  Like anything, learning a technique and plenty of practice are the way to achieve success, no matter the task at hand.  Soup is not just throwing a hodgepodge of ingredients into a pot and covering it with liquid.  Oh sure, this method may produce something that looks like soup, but will most likely taste like lumpy dishwater.  A tasty soup should be built with layers of flavor and quality ingredients.  To do this, all soups should begin with a base of aromatics such as onions, carrots and celery.  This is a classic mirepoix and is the base used in recipe I am featuring today.  Aromatic bases are not limited to mirepoix; many different cuisines have their own signature starters.  For example, Puerto Rican sofrito (peppers, onions and tomatoes) or Cajun holy trinity (onions, green bell pepper and celery).  Seasoning with salt, pepper and spices and tasting as you go are important.  If you are trying to reduce sodium, adding a splash of acid, such as lemon juice or apple cider vinegar will help to waken up the flavors in your pot.

The Lemony Chicken and Vegetable Soup on the menu today, was inspired by a client's love of roasted lemon-pepper chicken as well as the changing seasons.  It is officially spring on the calendar, and time to lighten up the flavors and colors in the soup pot. Enjoy and always remember to make every plate something to be passionate about!

Lemony Chicken and Vegetable Soup:

• 
  
• For Shredded Lemon Pepper Chicken:
• 2 boneless skinless Chicken Breasts
• 1 tsp EVOO
• 1/2 tsp sea salt
• 1 tsp lemon pepper
• For Broth:
• 1 Tbsp EVOO (extra virgin olive oil), divided
• 1 small Sweet Onion chopped
• 3 carrots, sliced into thin coins
• 3 celery stalks, chopped
• 1/2 tsp turmeric
• 1/2 tsp black pepper
• 1 tsp sea salt
• 2 tsp Bragg's Sprinkle (or Italian Seasoning)
• 3 cloves minced Garlic
• 1 yellow squash, chopped
• 1 zucchini, chopped
• 1 quart Chicken Broth
• Juice from 1 Lemon
• 1 lemon for garnish
• ¼ cup chopped fresh parsley
• 
  

• Cooking Instructions

  For Shredded Chicken:
  
  Sprinkle chicken with olive oil, lemon pepper and salt Bake in a 350 degree oven for 25-30 minutes until cooked through. Internal temp should reach 165 degrees. Allow to cool and then shred.
  
  For Broth:
  
  In a large Dutch oven add olive oil, onion. carrots, celery, turmeric, black pepper and salt.. Sauté veggies over med/high heat 5-6 min, stirring occasionally, until Onions are translucent and softened.. Add Garlic and sauté 1 minute.
  
  Next, add in zucchini and squash. Stir to combine and then pour in chicken broth. Bring the mixture to a boil, then reduce heat and simmer, covered for 20 minutes.
  
  Finally, add in the shredded lemon pepper chicken and lemon juice. Stir to combine. Serve immediately and garnish with parsley and lemon slices, if desired.
• **Make it vegetarian by subbing chicken broth for veggie broth and the chicken breast for two cans of your favorite white beans or chickpeas**

Nutrition Facts

• Amount Per Serving (6 servings)


Calories 153
• Total Fat 5g

Saturated Fat 1g


Trans Fat 0g


Polyunsaturated Fat 1g


Monounsaturated Fat 3g

Cholesterol 37mg

Sodium 1362mg

Total Carbohydrate 12g

Dietary Fiber 3g


Sugars 7g

Protein 15g